Yeah The Girls - Podcast

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Yeah The Girls - Podcast

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24/09/2020

Are you struggling with willpower and the ability to say "NO" to things that are pushing you away from your goals?⠀
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Episode #18 & .vivid dive into willpower and their helpful tips to saying NO.⠀
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Often when start on our health & fitness journey and find the biggest struggle to day no. Often it's from peer pressure to drink more or eat out to restaurants that don't have the options you are after.⠀
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Jess and Andrea discuss helpful tips around these issues. ⠀
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Check out the podcast --- ⠀
click the link in our bio⠀
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21/09/2020

On Episode #17 Co-host .vivid spoke about her journey in her health & fitness journey. ⠀
How Andrea has struggled with yo-yo dieting, and working on loving her body. ⠀
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Here is a little about her and her journey. ⠀
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For the people who don’t know me, I haven’t always been a small lady. I’ve had my struggles with my weight, I’ve tried the fad diets and spent hours smashing myself in the gym, without getting the result I have desired. .⠀⠀
Growing up, yes I was the small athletic girl, I was a dancer, I played sports, I was the kid who couldn’t sit still. As a teenager I was at the gym all the time, all the way up to my late 20’s. Weights, cardio and group fitness classes, you name it. If it was same thing active I wanted in.⠀⠀
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My diet…. Well lets just say, I should of had shares in McDonalds, Hungry Jacks and KFC, as these were all staples in my diet. And if you knew me then, the back seat of my car was evidence of how much I was consuming. ⠀⠀
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It wasn’t until age 29, when I injured myself that I saw my terrible eating habits really reck havoc on my body. I went from a small athletic size 6 to a curvy, full figure 75kg size 14 in less than an year. .⠀⠀
Did I still love my body?.. Absolutely! And I was comfortable in my own skin, But I was not healthy. ⠀⠀
I remember the heatwave of the summer in 2014. I have never experienced anything like it... the chaffing of my inner thighs. If I wore shorts they would ride up and if I wore skirts, I'd get the most uncomfortable chaffing rash. It was horrible. That was the deciding point for me to get me back to a healthy weight rang. ⠀⠀
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My journey back to my old self has taught me a lot. A lot about me, nutrition and my hormones. I have done a complete backflip when it comes to food. I now eat to nourish my body. My food is delicious, full of flavour and simple to prepare. .⠀⠀
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Hear more of .vivids story, click the link in our bio.

14/09/2020

In Episode #16 Co-host spoke about her struggle with Hypothalamic Amenorrhea. ⠀
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Some of you have asked "what is it?"⠀
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Amenorrhea is the absence of menstruation.⁣⠀
Its called HA because the part of the brain responsible for regulating many of your bodies key processes (heart rate appetite, sleep etc) is called the Hypothalamus.⁣⠀
The way it regulates our menstrual cycle is by causing the nearby pituitary gland to produce certain chemicals (Follicle stimulating hormone & luteinising hormone), which prompt the ovaries to produce the s*x hormones oestrogen and progesterone and in turn - our menstrual cycle.⁣⠀
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Unfortunately HA is commonly misdiagnosed as PCOS which affects 10-15% but HA affects 1-4% of women. The problem with the misdiagnosis is that whilst symptoms can present similarly, the treatment plans tend to be almost opposite, so its VERY important to get blood work done.⠀
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HA is generally caused by an imbalance of energy; your body basically doesn’t have enough energy to put towards the reproductive system.⁣ Many things can cause this - restrictive eating, overexercising, emotional stress - and a usually a combination. ⁣⠀
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Lifestyle modifications are key in treatment, and generally it looks a lot like slowing down and nourishing yourself adequately. ⠀
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Check out the podcast on story. ⠀
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11/09/2020

On Episode #16 Co-host opened up on her journey to loving her fuller figure. We also dive into her battle with amenorrhea and what she has been doing to improve her hormones. ⠀
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Below is story⠀
FAT GAIN Story in steps.⠀
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July 2018 - Chose to come off long term contraception to give my body a break as I’d been without a period for 6/7 years.⠀
May 2019 - Begun my “cutting phase” for my IFBB Season ( This was my 5th year of competing after an 18 month OFF season )⠀
May 2019 to Oct 2019 - Comp prep = Low body fat, low calories, energy expenditure through the rough. Internal stress on the body .... 10/10. Perceived level of stress - 3 out of 10. (Red flag here ladies).⠀
Oct 2019 to Feb 2020 - Slowly increasing calories but WAYYY too slowly, and body needed more. Female hormone.... nonexistent. Hair begun to fall out... a lot.. hence the short hair 💁🏻‍♀️⠀
March 2020 - Came to the realisation that I really really needed to get my health underwrap and gain some body fat, increase some nutrients my body was lacking and EAT MORE FOOD.⠀
August 2020 - Still no cycle (diagnosed hypothalamic amenorrhoea), still no hormones, hair loss has slowed/stopped. Body fat is sitting at 18/19%. Food is up. TDEE is down. Stress is down in all areas. Mindset is slowly adjusting to the fuller figure.⠀
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Journey to getting my cycle back continues....⠀
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Click on the link in our bio to hear more of her story. ⠀
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12/08/2020

The most common issue We see with our clients, is the confusion on how to read a nutrition label and understand what it all means. ⠀
If this is you, please read on!⠀
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In order for you to support your health and fitness goals, I am a strong believer that its so important to understand the nutrition labels of the food you are eating. ⠀
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And one of the best ways to learn how to read a nutrition label is to start reading the nutrition labels!⠀
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Get close and personal with them!!⠀
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1️⃣ On a nutrition label you’ll see “servings per container” or “number of servings” along with “serving size”. This is IMPORTANT, what you think is one servicing could end up being the whole container that has 5 servings. That is 5x the amount of calories you thought you where consuming. ⠀
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2️⃣ Calories. The calories shown are per serving, not per container — unless there is only one serving per container. If it is in kilojoules, divide the energy value by 4.184.⠀
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3️⃣ Macronutrients this is your protein, carbs and fats) They are listed in grams on the food label and is per serving size. ⠀
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4️⃣ Other things to consider are types of fats, fiber, sugar and vitamins/minerals. We ideally want to avoid trans fats, incorporate 25-35g of fiber per day, limit processed sugar and eat nutrient (vitamin and mineral) dense foods. So keeping these things in mind as we scan a nutrition label makes sense.⠀
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Understanding the label on the foods you eat, will help teach you what these foods composition of nutrients is. knowledge is always power. The more you know, the better you will be able to reach your goals. ⠀
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If this has been helpful please drop a comment below. ⠀

01/07/2020

What is PROTEIN? 🥩⠀
This is one macronutrient that I commonly see women struggling with & under eat. ⠀
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Protein plays a big role whether your goal is to burn fat or build size and getting the adequate amount for your goals is very important. Protein to your cells is like bricks to a house. Not only is protein the building blocks to our cells - nails, hair, skin - it also:⠀
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🐔Helps aid in recovery: when you workout, specifically an intense strength training, your muscles experience the break down of the muscle fibres. Having protein post workout helps rebuild these muscle fibres & aids in recovery.⠀
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🐄Helps curb Hunger: protein can help with satiety, helping you to control hunger & help prevent excess snacking between your meals. It’s more filling.⠀
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🐟Helps build lean Muscle: consuming enough protein in your daily diet is necessary to help build & maintain muscle mass as well as helping support your tendon, ligaments and other body tissue. Eating complete sources of protein helps stimulate muscle protein synthesis.⠀
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🦃Helps reduce Muscle Loss: especially if you are hitting the weights and working out, not enough protein can cause you to burn muscle.⠀
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It is suggestion that the majority of our protein intake should be coming from whole foods sources like meat, fish, and eggs. While it's fine to get your protein from other sources like beans, nuts, seeds etc. However, it's important to know that these may not be complete protein sources. Complete proteins contain all nine essential amino acids which are the building blocks of protein. ⠀
Most animal proteins are complete proteins. Most plant based proteins (besides a few like quinoa, buckwheat and soy which are complete proteins) are incomplete in that they do not contain all nine essential amino acids.⠀
⠀  Do you struggle with getting enough protein in your diet? What's your favourite source of protein?

23/06/2020

🤔Crushing it in your career but not in your life?
🤔Are you feeling like you just can not achieve the goals you set?

This episode, Andrea and Jess discuss why goal setting isn't serving you.
Together they cover why you find it difficult to reach the goals you set and provide you with guidance on how to achieve the outcomes you want, through unconventional goal setting.

10/06/2020

As the world transitions, let’s train our muscles but most importantly let’s train ours hearts for compassion and let’s train our minds to see the good in everything. .

04/06/2020

Gyms are opening up!
The excitement to get in there can’t be contained.
Are you ready for a good weight session?
Or are you nervous?
Stay tune, for Yeah The Girls #8 Episode, where the girls talk about getting ready to hit the gym!

10/05/2020

Podcast #6 conversation on female health

Last weeks podcast & .vivid discuses our cycles and touched on seed cycling. So what is Seed Cycling? ⠀
Seed cycling is a natural method of rotating seeds at different times during your menstrual cycle. The aim is to support production, detoxification, and elimination of excess hormones to support clear skin, fertility and menstrual irregularities. ⠀
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There is be 4 specific seeds that support hormone balance. Flax, pumpkin, sesame, & sunflower seeds. These seeds provide various oils, vitamins, minerals, and phytoestrogens that help stimulate production, detoxification, & metabolism of oestrogen & progesterone. Remember now, a lot of my symptoms indicate I am low in progesterone. ⠀
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How to use Seed Cycling?⠀⠀
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As I have previously mentioned, there are 4 phases to the menstrual cycle -the menstrual phase, follicular phase, ovulatory phase, & luteal phase. ⠀
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During the menstrual & follicular phase, the body needs support producing & metabolising oestrogen. This is when flax & pumpkin seeds should be incorporated into your diet. These seeds contain the phytoestrogens, vitamins, & minerals to produce oestrogen & excrete any excess from your body so it doesn’t build up & lead to symptoms.⠀⠀
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Sesame & sunflower seeds are important during the ovulatory & luteal phase to support production & metabolism of progesterone. ⠀
Having a proper balance of oestrogen to progesterone is key to prevent symptoms like painful periods, irregular periods, acne, & more.⠀
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I have uses this method with a few clients, and seen great success in bringing back their periods and/or creating regular, PMS free periods. ⠀
If you would like to know more about Seed Cycling drop me a comment below. ⠀
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