Empwr Radio with Bianca Scalise

How to stay on track while traveling! Links: Watch on Youtube: https://youtube.com/playlist?list=PLeq24hc5MTEic_2Vdksg0FU28KfBcyNLz Apply for coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD Free Resources in our FB Community - Join Here: https://www.facebook.com/groups/empwrfitfam  

E18: 3 Ways to hit your nutrition goals Links:    My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10   My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=empwr  Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte   Apply for coaching https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community:  https://www.facebook.com/groups/empwrfitfam

7 Ways to get your workout in when you don't want to   Links: Apply for coaching https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community: https://www.facebook.com/groups/empwrfitfam My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10 My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=empwr Fave flavors: Vanilla Ice Cream, Chocolate Mint, Orange Dreamsicle, Caramel Latte

How to Grow Your Glutes   Link to free 4 week Glute Growth Program : Glute Growth Program   Time stamps 3:00 What are the Glutes 5:30 What type of exercise do we need to do to grow the glutes? 7:00 What do the glute DO? 10:00 What specific exercises should we do to grow the glutes? 17:00 How many reps should you do? 19:00 How many sets should you do? 23:00 How do you need to eat to grow your glutes?

Protein: How much should I eat? How do I get it?   My Favorite Protein Powder supplement: https://1stphorm.com/products/phormula-1/?a_aid=empwr Free Protein e-Book Link: http://biancascalise.com/free-lean-protein/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Time Stamps 1:20 Why should you prioritize protein? 14:50 How much protein should you get? 23:37-24:24 Most people could benefit form a protein supplement

Strength Training Foundations Part 2 Freebee - Strength Training Foundations Ebook LINK - http://biancascalise.com/workouttips/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Time Stamps: 0:58 What weight should you select? 7:00 Tip for bringing in more mind muscle connection 15:20 How hard should you push yourself? 23:20-23:48 You are usually capable of more than you think you can

Strength Training Foundations Part 1 Freebee - Strength Training Foundations e-book LINK - http://biancascalise.com/workouttips/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Time Stamps: 1:40- 2:23 You should strength train 2:24 - 11:00 Why should you strength train? 11:00 - 12:19 Start looking at your body for what it can do 16:00 - 19:30 How often should you lift 19:30 - 29:10 The two types of exercises Compound and accessories 29:10 -30:00 How many reps and sets should you be doing? 30:00 How long should you rest?

How to navigate your fitness journey during the holidays   Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD Happy Holidays!   Time Stamps: 2:00 WHY must you embody health, strength, love this holiday? 3:30 2 Journal Prompts for a clear, enjoyable holiday 10:48 What is your schedule going to look like this holiday? Let’s Plan 12:45 Easy Tips for feeling good in your body during the holidays 16:30 Games you can suggest 

How to Direct Your Focus on Fitness   Links:  Apply for coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community:  https://www.facebook.com/groups/empwrfitfam   Time Stamps:  0:51 - 1:49   You must have a plan 2:27 - 3:01 There is no such thing as an end result 3:01- 4:01 the most common mistake people make in focus 4:02 - 4:47 Rather than focusing on when your results or coming focus on this 4:51- 6:09 Focusing on “How far away i am” from a goal can crate a disempopwered mindset 6:10 - 7:14 Chunk down your goals, Make it easy and practical to hit your daily targets 8:01 - 8:13 Focus on today 8:13 - 9:10 Disempowering questions lead to disempowered results 9:10- 10:11 Stop beating yourself up 10:26 - 11:16 Empowerment - If i am the chokehold i am the solution 12:40 - 13:16 You are not broken. You are human 13:21 - 13:43 Controlling mental chatter 16:03- 17:12 The idea you’ll be happy when you achieve your result is a lie 21:52 -  22:26 The more you practice empowering thoughts the more empowering thoughts will come easily

Links Mentioned: Apply for coaching special (November Only) https://ols9qegwcyo.typeform.com/to/zZBRvgiD   Free Resources in our FB Community https://www.facebook.com/groups/empwrfitfam   Time Stamps: 0:18 - 0:46 If you go through periods of not feeling motivated there is nothing wrong with you ❤️ 11:17 - 12:22 Avoid the trap of self judgment 12:25 - 13:36 Exercise clarity & Acceptance 13:47 - 14:38 The words I AM are incredibly powerful 14:21 - 15:40 Practice being the observer 19:49 - 20:54 Do something different with your body and the mind will follow 23:53 - 25:23 “Why” is not always the most helpful question 27:30 - 28:29 When we show up for ourselves we can show up for other people 29:40 - 30:08 We are here to help each other through this human experience

All or Nothing Mindset    Links:  Apply for coaching (On special for month of November) https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community:  https://www.facebook.com/groups/empwrfitfam   Time Stamps:  6:52 - 8:06 What is the all or nothing mindset   8:14 -  8:44 Focus on what you can do instead of what you can’t do    8:44 -  9:38 What defines progress   11:24 - 12:16 Baby steps forward

Fitness For Busy Women: What To Do When You Have NO Time (E8)   Links Mentioned:   Protein powder mentioned (free shipping link)  Meal prepped mentioned (10% off): http://shipping.myfitfoods.com/discount/B10     Time stamps   9:38 - 10:33 Health is wealth   10:46 - 10:36 My entire life changed when I…   12:24- 13:08 This is number one priority….   13:46 - 14:49 Schedule in your walks…    15:04- 16:04 If you literally can’t get out of the house…   16:08- 16:51 Only once you’ve scheduled in these two things…    18:01- 19.53 If you are the busiest woman in the world….    

A lot of women feel uncomfortable in their minds and bodies and i don’t want you to be one of them. Today's podcast is a little different. We’re going to focus on our Mental body. The quality of our thoughts. We’re going to talk about 2 main aspects of our mental body today. Our self talk and your primary question. I'll share the two voices when it comes to self-talk and how to identify your primary question.   Time Stamps:   (0:19) Focusing On Our Mental Body (0:45) Self-Talk and Our Primary Question (3:20) Best Friend and the Critic (6:30) Understanding Our Shadow Self (10:00) Hearing and Forgiving (14:30) So Many Sides of Us (16:45) The Importance of Clarity (17:10) Our Primary Question (19:05) “What’s Wrong With Me?” (19:57) Our Desired Outcome (20:56) Why Does This Keep Happening? (26:08) What Primary Question Resonates with You? (26:30) Taking Action (28:00) Dealing with the Inner Critic (30:45) Please Share and Review --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!

Different style of episode and I'm going to keep this short and sweet: I'm so tired of the narrative that it's "shallow" to want to change your body. I was the woman who didn’t feel comfortable in her body and now I get on the phone with a lot of women who are interested in joining our coaching program because they don’t feel comfortable in their bodies. On these calls, I ask about their goals and what they want to get out of their fitness journey. More than half of them say something like, "I see all these posts on social media about how you should just always love your body no matter what it looks like. I know I shouldn’t care how I look because that's shallow... I know I should just be grateful…" And I'm like wowowow wait a minute? You don’t need to judge your desire to change your own your body. It's time to end this destructive narrative.   Time Stamps:   (0:03) A Little Different Style of Episode (1:32) F*CK the Narrative (3:32) “When I Lose 20 Pounds, I’ll Be Happy” (6:25) Being Confronted By the Truth (9:20) There’s Another Version of You (10:42) 3 Reminders For You --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!

I really wanted to cover this topic as it extends our conversation from episode 2 on what exercises are best for leaning out and toning up. If you're listening to this podcast, I have a great idea of your goal - lean out (fat loss), tone up (shape from muscle), while being healthy with no pain. Feeling good and feeling strong so I want to share with you exactly how to do that.   Time Stamps:   (0:18) What Type of Exercise is Best? (1:47) Doing Something is Better Than Nothing (3:10) Why Burning the Most Calories Isn’t Building Muscle (4:35) The Jacked Athletes You See in Magazines (7:52) I Want to Save You A lot of Time (9:11) What Type of Exercise? Explaining Rep Ranges (13:28) Free 4 Week Training Plan (14:00) The Myth of “Muscle Confusion” (17:28) Future Episode on Training Weight and Intensity (20:20) Eliminating the “Boring” --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!

One of the most frequent questions I get from talking to women about their fitness goals is, "How long will it take to see the results I want?" There are a lot of factors to consider so today's episode is all about understanding where you are now, where you want to be, and understanding the difference between weight loss and fat loss.   Time Stamps:   (0:14) How Long Will It Take To See Results? (0:35) Assume You Already Have a Plan (1:45) Fat Loss vs Weight Loss (3:46) Specific Phase of Nutrition (6:25) Body Recomposition Example (7:30) Fat Loss Nutrition Phase (8:55) Important Point on Fat Loss Phase (10:54) The Concept of Metabolic Adaptation (12:38) Planning an Exit Strategy (13:07) Reverse Dieting (14:48) Bulking or Caloric Surplus Phase (18:16) My Experience with These Cycles (20:02) Please Reach Out with Any Questions (20:18) Please Share with a Friend! --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!

For my first educational episode on this show, I wanted to answer exactly what most if not all my EMPWR coaching clients ask when they start with us: how to lean out and tone up! The answer requires some education but after this episode, you'll know more than 95% of people about this topic. After that, I'll give you some tactical strategies and steps you can start using today!   Time Stamps:   (0:13) 3 Pillars to Lean Out and Tone Up (0:57) We Have Something In Common (3:02) Resting Metabolic Rate or RMR (4:25) Non-Exercise Activity Thermogenesis or NEAT (5:20) Thermic Effect of Food or TEF (5:50) Exercise is 5-15% of Total Calories Burned (6:48) Pillar #1: Nutrition (8:52) “Willpower” and Fasting (11:06) Pillar #2: Training (13:10) Your Fear of Blowing Up (18:12) Progressive Overload (19:37) The First Two Weeks of Training (20:32) Pillar #3: Lifestyle (22:00) The Importance of Sleep (23:15) Mindset and the Placebo Effect (25:07) You Need a Plan and Follow Through (26:44) Tips for Support (29:20) Please Share, Rate, and Review (29:35) My Free Facebook Group --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!

TRIGGER WARNING before we start: I will be talking about my past disordered eating habits in this episode so if you are currently experiencing disordered eating and would be triggered by this topic, please skip this episode and I will see you next episode. Today's episode is a continuation of last week's episode where I talked about my training journey and this episode will focus more on the nutrition side. I'll talk about my previous mindset around carbs, my experience with therapy, and everything I went through to get to this beautiful place I'm at now and if I can, I know you can as well.   Time Stamps:   (0:36) Trigger Warning Before We Start (1:50) I Love Candy and Carbs (6:00) My Previous Mindset Around Carbs (8:40) My Scope of Coaching (12:00) My Experience with Therapy (14:55) Working with a Registered Dietitian (17:30) Why I Became a Coach (22:32) I’m Worthy Right Now (24:20) Please DM If You Want to Talk! --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!

Hello and welcome to the first ever episode of Empwr Radio with your host Bianca Scalise! I am so excited to finally be bringing you this podcast! My ultimate intent with this show is to bring massive value to the world, bring you potent, practical, and empowering tips, and help you celebrate your journey rather than the destination. In today's episode, I want to fill you in on my backstory, how I started working in my family's pizzeria, my first love of yoga, and more! Please make sure you subscribe so you won't miss an episode and if you think someone else would enjoy this show, please share it with them!   Time Stamps:   (0:00) Welcome to Empwr Radio! (0:30) What You Can Expect From This Podcast (2:55) My Backstory (5:02) Favorite Part of Working at the Pizzeria (7:01) Why I Fell In Love with Yoga (9:21) Pain Led to Studying the Body (12:00) Branching Out of My Yoga Training (16:10) How I Used to Identify (18:15) My Turbulent Relationship with Food --------------------- Download My Free Quick Meals for Busy Women E-Book --------------------- Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF --------------------- Take the Next Step and Apply for 1-1 Coaching!