It's Pretty Simple

PCOS is often reduced to one piece of advice: “just lose weight.”But the reality is far more complex.In this episode of It's Pretty Simple, I speak with PCOS dietitian Sana about what’s really happening in the body with PCOS — from insulin resistance and hormones to nutrition and lifestyle.We break down common myths around carbs, gluten, dairy, HIIT training, and GLP-1 medications, and discuss what actually helps women manage symptoms and improve their health.If you have PCOS or work with women who do, this conversation will help you understand the bigger picture behind weight loss, metabolism, and long-term health.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop Sunday Bi-weekly—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

I walked the last 100 kilometers of the Camino de Santiago, and this episode is the full breakdown of the experience — the physical challenge, the mindset shift, the people I met, and what the walk taught me about slowing down, presence, and carrying less weight in life.In this episode I share:• Why I chose to walk the Camino after my half marathon• What the daily rhythm of the Camino really feels like• How the hostels, the routine, and the simplicity reset me• The backpack metaphor and how it mirrors the pressure we carry• What I learned about discomfort, slowing down, and being more present• How I fueled for a 100KM walk• Practical Camino tips I learned from other pilgrims• A short conversation with an 81-year-old man walking his sixth CaminoIf you’re curious about the Camino, planning to walk it, or you want a mindset refresh, this episode will give you something to think about.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop Sunday Bi-weekly—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

I ran my first ever half marathon, 21 K in Budapest and it was such a fun experience. In this episode, I’m breaking down how I trained, what I changed with my strength workouts, and everything I learned along the way.If you’re thinking about signing up for your first race (or you just want to balance running with lifting), this one’s for you.You’ll hear:How I trained from 10 K to 21 KWhy I switched to full-body strength sessions before the raceWhat I did for fueling, hormones, and recoveryWhat actually worked on race day and what didn’tPractical half-marathon tips for beginnersWhether you’re a gym-girl-turned-runner or just curious about long-distance training, this episode gives you the real side of the process, no extreme plans, no crazy routines, just what it actually takes to get across that finish line.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop Sunday Bi-weekly—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

In this episode of It's Pretty Simple, I sit with Katherine Williams to hear her story. At 52, Katherine quit alcohol and at 55, she’s stronger, fitter, and more energized than ever. In this episode, she shares her journey of coaching while secretly struggling with drinking, the moment she decided to “run herself sober,” and how sobriety changed her health, fitness, and menopause experience.We dive into alcohol’s impact on women’s health, strength training after 50, and why it’s never too late to make a change.Perfect for anyone sober curious, navigating menopause, or looking for inspiration in midlife fitness.Find Katherine on Instagram Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop Sunday Bi-weekly Hit That follow Button—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

Creatine is one of the most studied supplements in the world — but it’s still surrounded by myths. In this episode of It’s Pretty Simple, I explain what creatine actually is, how it works with your body’s energy system (ATP), and why creatine monohydrate is the best option to take daily.We’ll cover:What “water retention” really means (and why it’s actually a good thing)Do you need to cycle creatine? (spoiler: no!)The brain benefits: focus, mental energy, and even protection in contact sportsWhy creatine isn’t just for athletes — it has health benefits outside the gym too🎧 Whether you’re lifting, running, or just want more energy and focus day-to-day, creatine could be the simplest supplement to add to your routine.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop Sunday Bi-weekly—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

No guilt. No diet plans. Just real science made simple — and a practical way forward.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop Sunday Bi-weekly—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠—#stress #emotionaleating #stresseating #nervoussystem #cravings #balancednutrition #itsprettysimple #fitnessforwomen

Looking for a simple way to speed up fat loss without crazy diets or expensive supplements? It might be as simple as… drinking more water.In this episode of It’s Pretty Simple, we dive into the science‑backed connection between hydration and fat loss — why staying hydrated helps regulate appetite, boost metabolism, improve workouts, and even reduce bloating.You’ll learn:How much water you REALLY need for fat lossThe truth about water, cravings, and metabolismWhen to add electrolytes for better resultsHydration hacks for summer and weight lossIf you’re stuck on your fat loss journey, this “magic drink” might be the easiest fix you’ve been overlooking.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

Why does it feel harder to lose fat — especially belly fat as an Indian Woman when you're eating a traditional Indian diet?This week on It’s Pretty Simple, I’m joined by fellow nutritionist Zankriti to unpack the real reasons Desi women struggle with fat loss, muscle gain, bloating, and confusing advice around dairy, carbs, protein, and weight.If you're:✔️ Eating home-cooked vegetarian food✔️ Avoiding junk✔️ Still not seeing results...This episode is for you.We cover:✅ The biggest mistakes with Indian vegetarian meals✅ Why belly fat is so stubborn in South Asians✅ Lactose intolerance: fact or myth?✅ The obsession with the scale and why body composition matters more✅ What to do if you're taking medications like Ozempic or Manjaro✅ How to strength train as a Desi woman — and stop fearing protein✅ How emotional eating, food guilt, and family culture impact your resultsThis is a must-listen for every Indian woman in her 30s+ trying to break generational cycles and build a strong, sustainable body without giving up her culture.Get in touch with Zankruti: [email protected] to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

In this episode of It’s Pretty Simple, we’re exploring a new side of wellness—where recovery meets modern science.I’m joined by Tanya Khubchandani Vatsa, founder of Elixir Wellness, where we discuss the evolution of her wellness center, which began with IV therapy and has expanded to include a variety of health services. The discussion delves into the benefits of IV therapy compared to traditional supplements, the importance of personalized health solutions, especially for women in perimenopause, and the role of innovative therapies like hyperbaric oxygen and cryotherapy in modern wellness. In this conversation, we delve into various aspects of health and wellness, focusing on the importance of blood tests, the treatment of PCOS, athletic recovery strategies, and the role of technology in modern wellness. We discuss essential supplements for women in their 30s and 40s, emphasizing the need for personalized health approaches and the significance of recovery routines. 💬 We talk about:What IV therapy really is (and what’s in the drip)Why your supplements might not be enoughCryotherapy, red light, and modern recovery toolsHow wellness is evolving for women who want to feel their bestTips to start optimizing your recovery without feeling overwhelmed🔗 Connect with Tanya & Elixir Wellness:🌐 Website: www.theelixirwellness.com📍 Instagram: @elixirwell🎙️ Podcast: Spilling Facts👩‍👧 Tanya’s Page: @mommydiaries🎥 Watch the Elixir Wellness Podcast:👉 https://youtube.com/@elixirwellnessindia?si=oV__buniWoS8L8i5Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠⚠️ Disclaimer:This episode is for educational purposes only. Always consult with your doctor or a qualified healthcare provider before starting any new supplements, IV therapy, or recovery treatments.

If grocery shopping feels overwhelming, this episode will help you cut through the noise. I’m walking you through exactly how I shop every week—what I prioritize, what I avoid, and how to build a cart that helps you stay consistent with your goals.We’re talking:What to actually put in your cart if you want to eat healthierThe difference between shopping with a plan vs. without oneWhy meal plans are useful at the beginning—but not foreverThe exact list I use and how I turn it into quick, flexible mealsHow to get creative with spices and condiments without overbuyingThe truth about marketing gimmicks and how to read labels properlyWhether you’re just getting started or you’ve outgrown your meal plan phase, this episode will help you feel more confident about your nutrition—starting from the grocery store.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

This week on It’s Pretty Simple, I’m breaking down how to structure your workouts if you want real results—and not just random sweat sessions.While it’s amazing that you're moving your body (especially as a beginner!), there’s only so far random workouts can take you. To actually build strength, burn fat, shape your body, and move better in real life, you need smart programming.In this episode, I walk you through:Why compound lifts should come firstHow to add isolation exercises strategicallyThe role of functional training for real life (whether you’re a runner, a mom, a dentist, or anyone in between)How to apply progressive overload properlyThe movement patterns you need to hit weeklyYou'll learn how I program for my clients—and how you can start training with purpose, without spending hours in the gym or guessing what to do.✨ If you're tired of feeling stuck, frustrated, or not seeing results, this episode is for you.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

In today’s episode of It’s Pretty Simple, I’m joined by Mike Doehla, founder of Stronger U Nutrition, who has built an incredible reputation in the wellness space. Now retired from his business, Mike shares his vast knowledge on nutrition, sustainable fat loss, body composition, and debunking common nutrition myths.We dive deep into the importance of creating a simple, sustainable nutrition plan that works for real people—no gimmicks, no extreme fad diets. Mike discusses why calorie tracking is so effective and why trends like intermittent fasting, keto, and detox diets may not be the long-term solutions people think they are.If you're tired of the conflicting advice and looking for practical, realistic ways to improve your nutrition, this episode is for you. Mike’s insights on how to balance structure with flexibility in nutrition and his approach to helping clients achieve real results are a must-listen.Key Takeaways:How to build simple nutrition habits that stick.Why calorie tracking can be a game changer for weight loss and body composition.The truth behind trending diets and why they may not work in the long run.4. Why balancing hormones is often overhyped and how to focus on the fundamentals for better health.Follow Mike on ⁠Instagram⁠Don’t forget to subscribe and share with a friend who’s ready to simplify their nutrition and make lasting changes!Listen to It’s Pretty Simple ⁠⁠https://plinkhq.com/i/1758918187?to=page⁠⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠⁠YouTube⁠⁠—🔗 Follow me here:⁠⁠Instagram⁠⁠⁠Website⁠—⁠⁠Apply for 1-1 Coaching with me⁠

You finally hit your goal weight… but something still feels off. You thought losing fat would fix how you feel about your body — but it didn’t.In this episode, I’m joined by Barbara Vode Dooms, a registered nutritionist and body image coach, to talk about what actually helps you feel good in your body. We dive deep into the emotional side of fat loss, food guilt, and the pressure to always look a certain way — especially for women in their 30s and 40s.This episode is for you if:You’re working hard on your health but still struggle with confidenceYou’ve lost weight but don’t feel how you expected toYou’re stuck in the cycle of tracking, restricting, and chasing resultsYou want fat loss… but you want freedom and peace tooWe talk about:What a healthy relationship with food and your body really looks likeWhy weight loss alone won’t fix your confidenceEmotional eating, body image struggles, and how to start unlearning toxic habitsThe practical steps to reconnect with your body and feel good in it again🎧 Ready for a real, no-BS conversation about food, fat loss, and feeling good again? Hit play.📲 Connect with Barbara: ⁠@coachbarbaravode⁠Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠#BodyImage #FatLossStruggles #WomenInTheir30s #EmotionalEating #ConfidenceAfterWeightLoss #NoMoreFoodGuilt #FoodFreedom #ItsPrettySimplePodcast

You wouldn’t skip your sunblock before heading out, right? So why are you skipping your warm-up? In this episode, I’m breaking down why warm-ups matter—especially if you want to train smart, stay injury-free, and feel stronger in your workouts. I’m walking you through the exact warm-ups I use for lower body, upper body, cardio, and HIIT sessions. And no, it doesn’t have to take 30 minutes. Just 10–15 minutes can make all the difference. If you usually skip this part, this episode is your wake-up call.Takeaways- Warm-ups are essential for injury prevention.- A warm-up prepares your body for exercise.- 10-12 minutes of warm-up can enhance performance.- Warm-ups can be simple and quick.- Skipping warm-ups can lead to longer recovery times.- Dynamic stretches are effective for cardio workouts.- Use lighter sets as warm-ups for strength training.- Warm-ups activate the muscles you'll use.- Quality over quantity in warm-up routines.- Warming up is a crucial part of your workout.Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

Noticing that your body doesn’t bounce back like it used to? Welcome to your 30s! In this episode, I’m breaking down the five biggest ways fitness changes in your 30s and, more importantly, how to adapt so you can stay strong, energized, and injury-free.If you’re feeling frustrated with slower recovery, stubborn energy levels, or just want to train smarter, this episode is for you. Let’s make fitness work for you—not against you!👉 Let me know in the comments: What’s been the biggest change in your fitness journey since hitting your 30s?Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

In today’s episode, I’m joined by John Hill, a marathon runner and coach who helps athletes over 35 achieve their marathon goals. John has completed 14 marathons, with a personal best of 2:56 at age 45, and is the host of the 12 Months to Marathon podcast.We dive into essential marathon training tips, focusing on the mindset shifts needed to succeed, how to fuel properly before, during, and after a run, and the best strategies for injury prevention and recovery. John also shares his approach to creating flexible training plans that avoid burnout and help you stay consistent.Whether you're a beginner training for your first marathon or a runner looking to improve your race time, this episode is filled with actionable advice on everything from training schedules to marathon nutrition and recovery strategies.📲 Connect with John Hill:👉 Instagram🎧 12 Months To Marathon PodcastListen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

Struggling with menopause weight gain, hormonal changes, and wondering if HRT (Hormone Replacement Therapy) is right for you? In this episode of It’s Pretty Simple, I sit down with Kim Bruce, a certified personal trainer, Precision Nutrition coach, and Biomechanics Specialist with over 30 years of experience helping women 45+ navigate menopause with confidence.Menopause comes with a lot of changes, and one of the biggest frustrations women face is unexplained weight gain, especially around the midsection. Kim explains why this happens, how hormonal shifts impact metabolism, and what women can do to manage their weight without resorting to crash diets or extreme restrictions. We also discuss whether every woman needs HRT, how to approach strength training in menopause, and why traditional diet strategies often backfire.Kim also shares insights on managing stress, improving sleep, and how lifestyle factors can impact fat loss just as much as diet and exercise.If you're feeling stuck, frustrated, or confused about your body during menopause, this episode is for you. Learn how to take control of your health, make informed decisions about HRT, and build a sustainable fitness routine that works for your changing body.📲 Connect with Kim Bruce:👉 InstagramListen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:⁠Instagram⁠⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

The fitness industry is full of myths, scams, and misinformation—but what’s actually true? In this episode of It’s Pretty Simple, I sit down with Michael Ulloa, a personal trainer and nutrition coach, to expose the biggest fitness lies and discuss what actually works when it comes to fat loss, nutrition, and sustainable training.We dive deep into:🔥 The biggest fitness myths that won’t die (like carbs making you fat!)💰 How the fitness industry profits off your insecurities📉 Why most fat loss advice is misleading—and what works instead📲 Smartwatches & MyFitnessPal: How accurate are they REALLY?🏋️ Do coaches really need to “look the part” to be good trainers?⏳ The all-or-nothing mindset: Why it’s ruining your progress🤯 The dark side of online fitness & why influencers spread bad adviceMichael doesn’t hold back in calling out the BS that’s making fitness harder than it needs to be. Whether you’re tired of fad diets, extreme workouts, or fitness influencers pushing bad science, this episode will help you cut through the noise and focus on what actually works for sustainable fat loss and strength training.🎧 Listen now & don’t forget to subscribe!🔗 Find Michael:📌 Instagram:@michaelulloapt🎙️ Podcast - How to Fitness🎙️Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠ 🎧 Available wherever you listen to your favorite podcasts. New episodes drop every Friday.—Subscribe to the podcast on ⁠YouTube⁠—🔗 Follow me here:📌 ⁠Instagram⁠📌 ⁠Website⁠—⁠Apply for 1-1 Coaching with me⁠

Want to maximize your gym progress? 🚀 Tracking your workouts is the game-changer you need! In this episode of It’s Pretty Simple, we dive into why tracking your workouts is crucial for building muscle, gaining strength, and avoiding plateaus and Losing FAT. Learn how progressive overload works, how your hormonal cycle impacts performance, and why tracking helps you lift heavier, push harder, and stay consistent over time.🔥 Key Takeaways:✅ Tracking your workouts ensures you’re making real progress.✅ Your hormonal cycle impacts performance✅ Poor sleep or stress affects strength levels✅ Logging your lifts pushes you to improve Apply For 1-1 Coaching www.equilateraltraining.comFollow me On Social www.instagram.com/equilateraltraining

In this episode of It’s Pretty Simple, I sit down with Jen from Own It Personal Training to talk about perimenopause, menopause, and how strength training can help women navigate this phase of life.Jen shares her personal journey—from quitting alcohol to becoming a personal trainer—and how she now specializes in helping perimenopausal women reclaim their strength, health, and confidence.We break down:✅ Perimenopause vs. Menopause: What’s the difference?✅ Common Symptoms: Hot flashes, night sweats, weight gain, mood swings, brain fog & more✅ Why Strength Training Matters: Muscle loss, metabolism shifts & how lifting weights helps✅ Managing Perimenopause Naturally: Sleep, stress management, diet & lifestyle changes✅ Best Supplements for Perimenopause: Omega-3s, magnesium, creatine & more👀 If you’re in your 30s or beyond, this is a must-watch! Learn how to prepare your body NOW to make the transition easier. Drop a comment below—are you experiencing perimenopause? What’s been your biggest challenge?🔔 Don’t forget to like, subscribe & share this episode!Follow Jen on https://www.instagram.com/jenlewellenfit/Follow me onhttps://www.instagram.com/equilateraltraining/

In this episode of It’s Pretty Simple, I’m kicking off season 2 by talking about a goal-setting method that actually works for me—no pressure, no burnout. I’m not a fan of New Year’s resolutions, so I share why I prefer quarterly goals and habit-based changes. Whether it’s training for a half marathon or just trying to stay consistent with hydration, breaking things down into smaller chunks helps me stay on track without feeling overwhelmed. I also dive into other goal-setting methods like SMART goals and the 2% rule and how flexibility is key in making progress. If you’re already feeling off track with your resolutions, this episode is for you! Takeaways ✅ New Year resolutions can create unnecessary pressure. ✅ Quarterly goals are more manageable and keep you engaged. ✅ Breaking down larger goals into smaller steps is effective. ✅ Focusing on one goal at a time prevents overwhelm. ✅ Flexibility is key in achieving your goals. ✅ Habit-based goals support larger objectives without deadlines. ✅ Introduce new habits gradually to avoid feeling overwhelmed. ✅ SMART goals provide clear and actionable targets. ✅ The 2% rule encourages incremental progress. ✅ Finding a personalized approach to goal setting is essential.I hope this episode gives you some fresh perspective on how to set goals in a way that feels doable and fun. Let me know what works for you! Apply to Train with me Follow me on Socials

Season 1 of It’s Pretty Simple is officially wrapped up! 🎉 If you’ve been following along, you’ve heard practical tips on fitness, nutrition, and mindset that you can apply to your everyday life. From PCOS and emotional eating to building sustainable habits and creating a balanced workout routine, this season was all about making health simple and achievable. Season 1 of It's Pretty Simple has been an amazing journey, and I want to take a moment to thank everyone who helped make it happen. To all of my incredible guests – thank you for coming on the show and sharing your knowledge, insights, and unique stories. You each played a huge role in making this season so special. 🙏 Your perspectives have inspired and educated me, and I know they've had the same impact on the listeners. A special thank you to my business coach – your guidance has been invaluable in helping me bring this vision to life. I’m grateful for your support, and encouragement along the way. And of course my editing team, thank you for dealing with all my changes and edits and last min requests 🙈 To all of you who tuned in – thank you for your continued support! Without you, none of this would be possible. I’m so grateful for each listener who has joined the conversation. Season 1 has been unforgettable, I learnt a lot through the process and still am, and I couldn’t have done it without the amazing people involved. Season 1 may be wrapped up, but there’s plenty of content to go back and listen to. If you missed any episodes, now’s the time to dive in and catch up. You won’t regret it! 🎧 Get ready for Season 2 – it’s going to be even better! 🔥 Launch date coming soon

In this episode, I’m joined by Hannah Jafar, a certified personal trainer and psychiatry resident, to talk all things pre and postnatal training. From staying active during pregnancy to managing postpartum recovery, we cover it all. Hannah shares her experience in helping women rebuild strength after childbirth and sets the record straight on common myths. Key Takeaways: - Why exercise during pregnancy is essential (when done safely) and how to approach it. - Postpartum recovery: Managing expectations and rebuilding strength after childbirth. - The psychological struggles many moms face and the importance of mental health during postpartum. - How nutrition plays a key role in recovery, especially while breastfeeding. - The pressure on new moms regarding body image and how to manage it. - Why having a solid support system and prioritizing self-care is crucial. What You’ll Learn: - The best practices for postpartum fitness and core recovery. - How to deal with societal pressures about body image after having a baby. - The impact of nutrition on postpartum recovery and breastfeeding. - Why mental health support is essential for every new mom. If you're navigating the postpartum journey or just looking to better understand the challenges moms face, this episode is packed with practical advice and insights. Follow us on SocialsFollow us! Niks Instagram: https://www.instagram.com/equilateraltraining/ Hanas Instagram: https://www.instagram.com/healthwith.hana/ Don't forget to subscribe, like this episode, and share it with anyone who could benefit from the conversation!

In this festive episode of It's Pretty Simple, I’m joined by my best friend, Georgia, for our annual end-of-year reflection and goal-setting session. For years, we’ve sat down together to reflect on our personal growth, career highlights, travel adventures, and everything in between — and this time, we’re sharing it all with you! We talk about what we’ve learned over the past year, the goals we’ve set for 2025, and how we’re embracing the process of growth, both personally and professionally. Whether it’s cycling trips, spiritual retreats, or new business ventures, we dive deep into what made 2024 meaningful and how we’re approaching the new year. Join us for an inspiring conversation and get ready to set your own intentions for 2025. We hope our conversation sparks some ideas for your own vision board and helps you set actionable, realistic goals that will make the new year your best yet! In this episode: Reflecting on 2024: what worked and what didn’t Our annual tradition of setting goals together and now sharing it with you Travel dreams, personal growth, and new business ventures Why we believe in starting your goals now and not just waiting for the New Year Tips for setting realistic, actionable goals and sticking to them Follow us! Niks Instagram: https://www.instagram.com/equilateraltraining/ G's Instagram: https://www.instagram.com/trainwithg/ Support the Podcast: If you enjoyed this episode, don’t forget to leave a review, share it with friends, and subscribe for more!

In this episode of It's Pretty Simple, I explore the concept of deloading—a vital yet often overlooked strategy in fitness. Building on last week's discussion about progressive overload, we explain how incorporating planned recovery weeks can prevent burnout, boost recovery, and keep your progress on track. What You'll Learn: What deloading is and why it matters for your fitness journey. How to recognize the signs that your body needs a break. Simple strategies to implement a deload week, from reducing weight to adjusting your training volume. The science behind deloading, including its effects on muscle repair, hormonal balance, and CNS recovery. Whether you're a beginner or an experienced lifter, this episode provides practical, actionable advice to help you train smarter, not harder. Tune in to learn how deloading can keep your fitness journey sustainable and effective! 👉 Don’t forget to like, subscribe, and share your deloading experiences in the comments! Apply for 1-1 Coaching Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approachhttps://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00633-0 Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptationshttps://peerj.com/articles/16777/ “You can't shoot another bullet until you've reloaded the gun”: Coaches’ Perceptions, Practices and Experiences of Deloading in Strength and Physique Sportshttps://sportrxiv.org/index.php/server/preprint/view/208

Welcome back to It’s Pretty Simple! I’m your host, Nikita, and in today’s episode, we’re diving into progressive overload—the single most important principle for building strength, muscle, and breaking through fitness plateaus. If you’ve ever wondered why you’re not seeing results despite putting in the work at the gym, this episode is for you. I’ll explain how progressive overload works, why it’s the key to your progress, and most importantly, how to test your strength with a 1-Rep Max (1RM) or 8-Rep Max (8RM) to apply this game-changing strategy effectively. I’ll share: - Why lifting heavy is essential for achieving a lean, toned body. - The science-backed benefits of heavy weights vs. light weights. - Real-life coaching examples to help you shift your mindset and make real progress. What You’ll Learn in This Episode: - What is Progressive Overload? - Learn why gradually increasing the stress on your muscles is the foundation of strength training. Strength Testing 101:A step-by-step guide to testing your 1RM and 8RM safely and effectively, so you know exactly how much weight to lift. Key Takeaways: - Stop doing high reps with light weights if you want to build strength and muscle. - Challenge your muscles with heavy weights to create the mechanical tension needed for growth. - Consistency, tracking progress, and eating enough protein are non-negotiable if you want results. Studies Referenced: 1. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Meta-AnalysisPublished in the Journal of Strength and Conditioning Research. 2. The Effect of Resistance Training in Women on Dynamic Strength and Muscular Hypertrophy: A Systematic Review with Meta-analysisPublished in Sports Medicine. Whether you’re new to lifting or stuck at a plateau, this episode is packed with actionable advice, real-life stories, and science-backed insights to help you train smarter, lift heavier, and get the results you’ve been working for.If you’re ready to level up your training, hit play now! Don’t forget to: ✅ Like this video if you found it helpful. ✅ Subscribe for weekly fitness, nutrition, and fat loss tips. ✅ Comment below with your biggest takeaway or any questions you have. ✅ Share this episode with a friend who’s ready to crush their gym goals!

n this episode, I sit with Licensed Psychologist Eleni Dimitriadou where we delve into the psychology behind emotional eating, exploring its definition, causes, and the impact of environment and childhood experiences. We discuss the differences between emotional and physical hunger, the role of guilt in eating habits, and strategies to break the cycle of emotional eating. The conversation emphasizes the importance of self-awareness and understanding one's relationship with food. In this conversation, We discuss the impact of parental influence on eating habits and body image, emphasizing that issues surrounding food are often rooted in self-worth and emotional awareness. The discussion explores the pitfalls of diet culture, particularly the concept of cheat days, and highlights the importance of mindfulness and emotional tools in managing eating behaviors. takeaways Emotional eating is a coping mechanism for negative emotions. It's important to differentiate between emotional and physical hunger. The environment plays a significant role in eating habits. Guilt can perpetuate the cycle of emotional eating. Childhood experiences shape our relationship with food. Awareness is key to managing emotional eating. It's okay to eat emotionally, but moderation is crucial. Breaking the cycle requires finding alternative coping strategies. Self-compassion is essential in addressing emotional eating. Understanding triggers can help in managing cravings. The way someone was raised affects their relationship with food. Self-worth is often the underlying issue in eating disorders. Diet culture promotes harmful ideas like cheat days. Emotional eating can stem from unmet emotional needs. Creating a supportive environment is crucial for change. Mindfulness practices can help manage emotional eating. It's important to communicate struggles with family and friends. Self-compassion is key to improving one's relationship with food. Awareness of triggers is the first step to breaking cycles. Professional support can guide individuals towards healthier habits. Follow Eleni : https://www.instagram.com/eleni_psychotherapy/

In this episode of It’s Pretty Simple, I’m joined by my long-time client and friend, Zainab, to explore her inspiring journey of living with PCOS. From hormonal imbalances and weight struggles to finding sustainable solutions through strength training and nutrition, this episode is packed with actionable insights. Key Takeaways: How to manage PCOS weight gain and improve hormonal health. Why strength training is better than high-intensity workouts for PCOS. The role of stress management in reducing symptoms like insulin resistance. Debunking myths about PCOS and restrictive diets. Steps to create a sustainable, PCOS-friendly lifestyle that works long-term. If you’re searching for practical tips on managing PCOS symptoms, improving your health, and thriving despite the challenges, this episode is for you. 🔔 Don’t forget to like, subscribe, and share to help others learn how to manage PCOS naturally! Apply for 1 on 1 coaching: https://forms.gle/ptsW9yyhz6hwjpXm8 Zainab's Podcast: https://open.spotify.com/show/1zHLQLR3SeI1yjH3bXlhKB?si=709b0e1ea1b24231

Traveling doesn't mean you have to abandon your fitness goals. In this episode of It’s Pretty Simple, I share effective strategies for maintaining your workout routine and healthy eating habits while on the move. Discover how to stay fit without a gym, make nutritious food choices, and keep your wellness on track during your travels. Apply for 1 on 1 coaching: https://forms.gle/ptsW9yyhz6hwjpXm8 Follow me on Socials : www.instagram.com/equilateraltraining.com

In this episode of It’s Pretty Simple, I am joined by Dr. Agata Rumianek, PhD in Cardiovascular Science from the University of Oxford, to dive deep into the essential topic of heart health and the impact of lifestyle on cardiovascular well-being. Dr. Agatha shares insights on how diet, exercise, and balanced living can prevent heart disease, highlighting the rising trend in cardiovascular issues and the importance of starting healthy habits early. We explore topics like the role of Ozempic for weight loss and its implications for heart health, as well as how conditions like PCOS and menopause influence cardiovascular risks for women. Dr. Agatha discusses HIIT vs. low-intensity exercise, the benefits of strength training, and the connection between nutrition and a healthy heart, emphasizing balanced, sustainable choices over quick fixes. The conversation also covers hormone replacement therapy (HRT), epigenetics, and the influence of metabolic health on heart disease prevention. Key Takeaways: How diet and exercise impact cardiovascular health The pros and cons of HIIT training and strength training for heart health The effect of Ozempic and other diabetes medications on weight loss and heart health Insights into women’s cardiovascular health during menopause and metabolic conditions How to maintain healthy arteries with practical diet and lifestyle choices If you’re interested in cardiovascular health, women’s health, or ways to make fitness sustainable, tune in to learn from an expert in the field! Don’t forget to like, subscribe, and share with anyone looking to take charge of their heart health and longevity.

In this episode of It’s Pretty Simple, we explore the relationship between High-Intensity Interval Training (HIIT) and Polycystic Ovary Syndrome (PCOS). Join me as we dive into the science behind insulin resistance and how it affects those with PCOS. Discover why intense workouts might not always be the best choice for managing symptoms, and learn about effective alternatives that can help improve your overall well-being. I’ll share real-life stories from clients who transformed their fitness journeys by adjusting their exercise and nutrition. Whether you’re new to fitness or looking to optimize your routine, this episode offers valuable insights on how to find the right balance for your body. 💪 Tune in now and learn how to take control of your health! References: Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: a randomized controlled trial www.bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-023-00653-z Effect of high-intensity interval training on metabolic parameters in women with polycystic ovary syndrome: A systematic review and meta-analysis of randomized controlled trials www.journals.plos.org/plosone/article?id=10.1371/journal.pone.0245023 HIIT'ing or MISS'ing the Optimal Management of Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis of High- Versus Moderate-Intensity Exercise Prescription www.frontiersin.org/articles/10.3389/fphys.2021.715881/full

In this episode of It's Pretty Simple, join us as we dive into an epic long-distance cycling adventure, pedaling over 1,350 km from Barcelona to Florence. Our journey takes you through four countries as we tackle Tour de France routes, push through challenging terrains, and explore the picturesque Mediterranean coastlines. Joined by Dominique, Stacy, Nathan, and Nikita, we talk about van life essentials, overcoming the mental and physical hurdles of endurance cycling, and balancing teamwork with self-reliance on the road. Plus, learn about our mission with the Earth Project, an NGO supporting school supplies for children in need, as we combine our passion for adventure with purpose. Listen in for stories on cycling gear, fueling for endurance, and why we’re already planning the next big trip. This episode is for anyone interested in travel adventures, cycling challenges, and the power of community on the journey! Earthed Project : https://www.instagram.com/earthedproject/ Nikita: https://www.instagram.com/equilateraltraining/ Nixie: https://www.instagram.com/nixeeg/ Stacey: https://www.instagram.com/mustardfitness/ Nathan: https://www.instagram.com/drnathanrobinson/ Sponsors Komoot: https://www.instagram.com/komoot/ Headware : https://www.instagram.com/theheadware/ Hit My Macros: https://www.instagram.com/hitmymacros/ APPLICATION FOR NEXT YEAR COMING SOON.

In this episode of It's Pretty Simple, I’m breaking down why no sugar challenges might actually be harming your hormones and energy levels, especially if you have PCOS. I’ve seen so many people jump into these challenges, thinking they’re a quick fix, but they often cause more problems like disrupted hormones, slowed thyroid function, and even weight gain in the long term.I’ll share my personal tips on how to transition safely from a no sugar challenge without falling into binge eating or low energy traps. I’ll also explain why carbs are crucial for your metabolism, brain function, and overall hormonal balance—and why cutting them out isn’t the solution.Here’s what you’ll learn:- Why carbs are essential for thyroid and hormone regulation- The impact of cutting carbs on PCOS and cortisol levels- My step-by-step plan to safely reintroduce carbs after a no sugar diet- How to keep your energy high and your workouts strong without depriving yourselfIf you’ve been tempted by the no sugar trend or are struggling to find balance, this episode is for - you. I’ve got you covered with practical advice to help you stay healthy, energetic, and happy—without cutting out the foods you love!Hit subscribe and let's make fitness simple together!Follow me on Instagram: www.instagram.com/equilateraltrainingApply for 1 on 1 coaching: https://forms.gle/ptsW9yyhz6hwjpXm8Studies1. The New England Journal of Medicine - Study on Sugar-Sweetened Beverages and Obesity. Available at https://www.nejm.org2. JAMA Internal Medicine - Study on Added Sugar and Heart Disease. Available at 3. https://jamanetwork.com/journals/jamainternalmedicine3. Nutrients - Study on Sugar and Mood. Available at https://www.mdpi.com/journal/nutrients4. World Health Organization - Sugar Intake Guidelines. Available at https://www.who.int

Hey guys! In this episode of It's Pretty Simple, I'm breaking down something we all need to focus on more—recovery. I’ve been there, pushing hard in the gym without giving my body the rest it needs, and trust me, it’s not worth it. In today’s chat, I’m sharing why recovery is just as important as your workouts and how it can help you avoid injuries, overtraining, and burnout. I’ll talk about my own experiences with overtraining and how I’ve learned to incorporate proper active recovery, optimize my nutrition (yes, protein on rest days is a must!), and prioritize sleep to keep my progress going strong. Whether you're feeling stuck or just want to make sure you’re training smart, this episode is packed with tips you can start using right away. Key Topics: How to know if you’re overtraining Simple ways to add active recovery to your routine Why sleep is your best friend for muscle repair How to fuel your body with the right nutrition for recovery If you’re serious about getting the most out of your workouts, you can’t skip recovery. Hit like, subscribe, and share this with a friend who’s always skipping their stretches! Apply for 1 on 1 coaching: https://forms.gle/ptsW9yyhz6hwjpXm8 1. Overtraining Study Study: "Overtraining syndrome: A practical guide" Journal: Journal of Athletic Training Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164366/ 2. Sleep Study Study: "The effects of sleep extension on the athletic performance of collegiate basketball players" Journal: Journal of Sports Sciences Link: https://www.tandfonline.com/doi/full/10.1080/02640414.2011.632431 3. Active Recovery Study Study: "Effect of active recovery on lactate clearance and subsequent exercise performance" Journal: European Journal of Applied Physiology Link: https://link.springer.com/article/10.1007/s00421-002-0751-4 4. Protein and Muscle Recovery Study Study: "Protein timing and its effects on muscle hypertrophy and strength in individuals engaged in weight-training" Journal: Journal of the International Society of Sports Nutrition Link: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53 5. Carbohydrate and Glycogen Study Study: "Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement" Journal: American Journal of Clinical Nutrition Link: https://academic.oup.com/ajcn/article/72/1/106/4729408 6. Stretching and DOMS Study Study: "Stretching and injury prevention: An obscure relationship" Journal: Journal of Strength and Conditioning Research Link: https://journals.lww.com/nsca-jscr/fulltext/2007/05000/stretching_and_injury_prevention__an_obscure.39.aspx 7. Foam Rolling Study Study: "The Effects of Self-Myofascial Release Using a Foam Roll on Performance" Journal: Journal of Athletic Training Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637917/

In this episode, I'm Speaking to Brooks about coaching women in fitness and how simplicity and consistency are the keys to long-term success. We dive deep into emotional eating, breaking unhealthy habits, and the importance of self-awareness in reaching your goals. Brooks also shares insights on the dangers of extreme dieting, finding balance in nutrition and exercise, and navigating remote work challenges. If you're looking for practical fitness tips and mindset shifts, this episode is packed with actionable advice to help you create lasting changes in your health and fitness journey. 📌 Key Takeaways Simplicity and consistency are key to achieving fitness goals. Emotional eating often stems from stress; identifying triggers helps break patterns. Extreme dieting harms physical and mental health. Body goals should be driven by internal motivation, not external validation. Self-awareness is crucial in understanding emotions and motivations in your fitness journey. Balance and moderation in nutrition, exercise, and work lead to long-term success. Taking time off and disconnecting supports mental and physical well-being. Focus on sustainable habits and adjust timelines for consistent progress. 🔔 Don't forget to LIKE, SUBSCRIBE, and TURN ON NOTIFICATIONS for more content like this! Follow Brooks on https://www.instagram.com/thebrookscoleman/

Welcome back to It's Pretty Simple with your host, Nikita! In this episode, we’re diving into one of the most underrated tools for fat loss: walking. You’ve heard about the 10,000 steps goal, but does it really matter? And why might walking actually be better than running for fat loss?In this episode, you'll discover:Why hitting 10,000 steps might be more effective than you think.The key differences between walking and running when it comes to burning fat.Simple strategies to easily add more steps to your daily routine.If you’re looking for sustainable ways to lose weight and improve your overall fitness, this episode is packed with insights that will change how you think about fat loss.Don’t forget to like, share, and subscribe for more actionable tips! Want to take it a step further? Apply for 1 on 1 coaching : https://forms.gle/xHyRTGHyMGjYozQHAStudies used in this episode:"Exercise intensity and energy expenditure: walking versus running"Link: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00454.2006"Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans"Link: https://www.science.org/doi/10.1126/science.1078868"Moderate-intensity walking exercise improves body composition and cardio-metabolic risk markers in overweight and obese adults"Link: https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2012.52"Effects of exercise intensity on cortisol and adiponectin responses in trained and untrained men"Link: https://academic.oup.com/jcem/article/98/5/E848/2836352

Welcome to another episode of "It’s Pretty Simple," where we break down fitness, nutrition, and life! Today, I’m joined by my friend and personal trainer, Teresa, who shares her journey from chasing aesthetics to embracing fitness as a way of life. We get real about why focusing solely on your body can leave you feeling unfulfilled, and why it’s so important to dig deeper into your goals. We dive into the struggles with body image, the pressures of social media, and how unrealistic expectations can mess with our heads. Teresa talks about how she shifted her mindset and found true joy in training for strength and performance — and why it’s something we should all strive for. Plus, we tackle the question: “What happens when you hit that aesthetic goal, and what do you do next?” If you’ve ever felt stuck or frustrated with your fitness journey, this episode is for you. We share tips on staying consistent, making fitness fun, and not stressing out over the perfect workout plan. ✨ Key takeaways: Why fitness should be part of your everyday life, not just a goal to hit The dangers of comparing yourself to influencers on social media How to stop obsessing over the scale and focus on what really matters Hit play and join us as we chat about how to make fitness sustainable, fun, and a part of your lifestyle! Don’t forget to like, subscribe, and share with a friend who could use a little extra motivation. Follow Teresa on https://www.instagram.com/tberryberry/ Follow me on https://www.instagram.com/equilateraltraining/ 1-1 coaching https://equilateraltraining.com/

Welcome back to It's Pretty Simple, your go-to podcast for fitness, fat loss, and simplifying your health journey! In today’s episode, I dive into a hot topic that went viral on my social media – the weight scale. I share my personal experience of why obsessively tracking your weight can be misleading, frustrating, and downright useless when it comes to true progress. 🏋️‍♀️ We’ll explore why weight fluctuates daily, how stress, muscle inflammation, and water retention impact it, and most importantly, why the scale doesn’t define your self-worth. 💪 Learn how to track progress the right way – through body composition, energy levels, measurements, and strength gains. 🔑 Topics: - The truth about body weight vs. body fat - Why the scale doesn’t reflect your fitness progress - Real tools for tracking your health and fitness goals - The impact of stress, sleep, and hormones on your weight If you've ever felt frustrated by the number on the scale or know someone obsessed with weighing themselves daily, this episode is for you! Hit subscribe, share with a friend, and join me on a journey to a healthier, stronger you. 💖 Apply for 1 on 1 coaching www.equilateraltraining.com

In this episode of It's Pretty Simple, we dive deep into the surprising reasons why most people end up in retirement homes and how strength training can be the key to a healthier, longer life. Join personal trainers as they uncover the importance of discipline over motivation, the benefits of the Mediterranean diet, and how simple lifestyle changes can help you stay active and avoid a sedentary life. Whether you're just starting your fitness journey or looking to maintain your health as you age, this episode is packed with actionable tips on building strength, maintaining consistency, and living your best life. Tune in to learn how to transform your fitness routine, improve your longevity, and discover the real secret to healthy living! **20% off the Hit My Macros app by using the code ***MUSTARD20** at checkout. Sign up now at https://www.hitmymacros.com Sitting-Rising Test (SRT) https://www.youtube.com/watch?v=oQIbffQj2xM Follow Stacey on instagram at https://www.instagram.com/mustardfitness

In this episode of It’s Pretty Simple, I sit down with fitness coach Luca to dive into the world of bizarre fitness myths and misconceptions. From the strangest things clients have ever said to the truth about using lifting belts, protein shakes, and core training, this episode is packed with insights that every gym-goer needs to hear. Discover why sweating doesn't equal fat loss, the real deal with creatine and water retention, and the reality behind the "no pain, no gain" mindset.

In this episode of "It's Pretty Simple", I share my personal journey of overcoming challenges and the transformative impact of having a coach. I discuss how stepping out of your comfort zone can lead to significant growth and unlock your potential. I give you my personal strategies for tackling obstacles in your training and how the right coaching can help you push beyond your limits. Hit subscribe and let's make fitness simple together! Follow me on Instagram: www.instagram.com/equilateraltraining Apply to train with me: www.equilateraltraining.com

In this episode of "It's Pretty Simple," I’m diving deep into the importance of protein for effective fat loss, muscle maintenance, and long-term weight management. If you’re tired of the frustrating yo-yo dieting cycle like I was, you’ll want to tune in. I’ll be sharing how increasing your protein intake can help you lose weight and keep it off for good. I’ll explain the science behind protein, how it boosts metabolism, and exactly how much you need based on your activity level. Plus, I’ve got some practical tips on how to easily incorporate more protein into your meals to support your fitness and nutrition goals. Studies/Articles 1 - Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group https://pubmed.ncbi.nlm.nih.gov/23867520/ 2- International Society of Sports Nutrition Position Stand: protein and exercise https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 3-Journal of the International Society of Sports Nutrition - Nutrient Timing https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4 4- Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group https://pubmed.ncbi.nlm.nih.gov/24814383/ 5- Relative Protein Intake and Physical Function in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies https://pubmed.ncbi.nlm.nih.gov/30235845/ 6- Impact of Protein Intake on Muscle Mass During Weight Loss https://pubmed.ncbi.nlm.nih.gov/24814383/ 7- What Time of Day Is Best for Protein Intake If You Want to Gain Muscle? https://www.verywellhealth.com/protein-timing-for-muscle-gains-8549248 Hit subscribe and let's make fitness simple together!Follow me on Instagram: www.instagram.com/equilateraltrainingApply to train with me: www.equilateraltraining.com

Join me in this episode as I chat with my long-time friend Georgia Canavan who introduced me to a healthier lifestyle 20 years ago. We delve into our early fitness challenges, the creation of our company "Protein Sheikhas," and the importance of supporting each other in the competitive fitness industry. Georgia shares her incredible journey from personal trainer to wellness expert for film and TV, revealing how she helps actors achieve dramatic body transformations for their roles. We'll discuss essential fat loss principles, the role of mindfulness in wellness, and Georgia’s exciting plans for her new wellness club, in London. Tune in for an episode filled with practical fitness advice, heartfelt stories, and a wealth of health and wellness insights! Hit subscribe and let's make fitness simple together! Georgia Canavan on Socials: www.instagram.com/trainwithg Follow me on Instagram: ⁠⁠www.instagram.com/equilateraltraining⁠⁠ Apply to train with me: ⁠⁠www.equilateraltraining.com⁠

In this episode of "It's Pretty Simple," I share 4 strategies to boost your workout intensity without any cardio. Learn how to elevate your fitness routine with techniques that will help you break through plateaus, build muscle, and maximize your workout efficiency. Tune in to discover how to make your workouts more intense and productive without relying on cardio exercises. Studies: Progression of volume load and muscular adaptation during resistance exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/ Effects of rest duration between sets of resistance training on acute hormonal responses in trained women https://www.sciencedirect.com/science/article/abs/pii/S1440244007002666 A Comparison of Affective Responses Between Time Efficient and Traditional Resistance Training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9243264/The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8310485/ Hit follow and let's make fitness simple together! Follow me on Instagram: www.instagram.com/equilateraltraining Apply to train with me: www.equilateraltraining.com

Welcome to "It's Pretty Simple," your go-to podcast for straightforward fat loss, training, and nutrition advice without the confusing science jargon. In this episode, we chat with Abrar Alyakoob, a client of three years who exemplifies discipline. Discover how Abrar juggles a full-time job, a Master's program, and coaching at a gym while maintaining her fitness regimen. Learn her secrets for staying motivated, managing time effectively, and prioritizing health and wellness. Tune in for actionable tips on integrating fitness and nutrition into a busy lifestyle, and get inspired to achieve your own health goals. Hit subscribe and let's make fitness simple together! Follow me on Instagram: www.instagram.com/equilateraltraining Apply to train with me: www.equilateraltraining.com

Welcome to "It's Pretty Simple," your go-to podcast for fitness, fat loss, nutrition, and overall well-being. I'm Nikita, and I'm here to break down complex health theories into simple, actionable advice that you can use to build better habits and achieve a healthier life. I'll share why building muscle in your 30s is crucial for maintaining bone density, boosting metabolism, and ensuring long-term health. Join me for expert insights on strength training, effective nutrition, and sustainable fitness practices. Subscribe now and start your journey towards a healthier, stronger you in your 30s and beyond! Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/ Hit subscribe and let's make fitness simple together! Follow me on Instagram: www.instagram.com/equilateraltraining Apply to train with me: www.equilateraltraining.com

Welcome to "It's Pretty Simple" with me, Nikita Koli! With over 13 years of experience in the fitness industry, I'm here to simplify fitness, nutrition, and health for you. I'll share my personal journey from unhealthy habits to becoming a fitness professional, and provide you with practical advice and relatable stories. Join me as I break down complex concepts into easy-to-understand tips, interview industry experts, and help you avoid common mistakes. Whether you're just starting out or looking to refine your routine, "It's Pretty Simple" is your go-to source for real conversations and sustainable solutions. Hit subscribe and let's make fitness simple together! Follow me on Instagram: www.instagram.com/equilateraltraining Apply to train with me: www.equilateraltraining.com

Hi, I'm Nikita, and welcome to 'It's Pretty Simple,' a podcast for all things fat loss, fitness, and nutrition. I am a personal trainer and a nutrition coach and In the past 12 years, I've had the incredible opportunity to help individuals like you transform their lives through fitness, fat loss, and better nutrition. And i want to continue help you and other women who feel overwhelmed by all the information out there by breaking down complex health concepts into easy-to-understand bites, helping you to make informed decisions about your well-being.Whether you're aiming to improve your fitness, enhance your nutrition, or regain control of your life, "It's Pretty Simple" is here to guide you through it all. Hit subscribe and let's make fitness simple together! Follow me on Instagram: www.instagram.com/equilateraltraining Apply to train with me: www.equilateraltraining.com