April 29, 2025 • 20 mins
Summer is just weeks away! If you have goals to be more toned and to lean out a little... here's what I recommend. And it doesn't include crazy crash diets or insane workouts.
I even lay out a great workout schedule!
LINKS FROM TODAY'S EPISODE:
IGNITE 30: https://fitwomensweekly.com/lp/fww-live/ignite-30/
Calorie Calculator: https://fitwomensweekly.com/plan-smart-eat-real/macro-calculator
Stop Overthinking Book: https://amzn.to/4cT5WoH
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Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
Welcome to a brand new episode of the Fit Women's Weekly Podcast.
If this is your first time tuning in, I hope that you enjoy the episode, that
you hear some nuggets that make you want to go back and listen to previous
episodes, but more importantly, that make you want to come back and listen to
future episodes.
And I don't want you to miss out on them, so if you're not already subscribed,
which most of you guys are not, please do me a favor, hit the subscribe button
(00:23):
whether you are watching this on YouTube right now or listening on your
favorite podcast platform.
Today's episode, we're going to keep this very concise, because I know that I
have a habit of rambling on about things, and I know that your time is very
precious, it's important to you, so I want you to be able to get what you need
and move on with your life.
Today we're going to talk about what I would do or what I would recommend if
(00:46):
your goal is to get a little bit more in shape for the summertime.
And I am going to say a little something about that before we absolutely jump
in, but summer is on June 20th, so there's not a lot of days between when this
podcast is going out, which is going to be on May 30th, to June 20th, right?
(01:07):
It's a little bit less than two months away.
And what I also want to stress to you is that when it comes to how I train my
clients, my goal is not to give everybody six-pack abs.
My job as a personal trainer focused on women's fitness is to provide you with
workouts, nutrition tips, and mindset help to create the healthiest, most
(01:29):
confident self that you're capable of doing.
I want to build your confidence, I want to make you fit, I want to make you
healthy, I want to provide you with the life that you deserve to live, whether
that's with six-pack abs or not.
Aesthetics is not my number one goal, lifestyle is, but trust me, I get it
because I'm right there too.
(01:49):
I want to look and feel my best, and if I'm putting in the hours of working out
and focusing on a healthy nutrition plan, yeah, there are times of the year,
depending on what's going on, that I want to look a little bit better.
So when people keep asking me, hey, I want to get ready for the summer, what do
you recommend?
I'm going to help those people out.
So I did recently get the question of like, hey, Kindle, I want to get more
(02:13):
predominant abs.
I want to get a little bit more definition, especially in my core.
How do I make that happen?
So with that being said, all of those things, I am going to give you guys my
tips on what I would do if my goal was to get a more defined six-pack abs.
Cool.
(02:33):
So first off, this is going to inquire three different elements.
It's going to inquire a nutritional element or workout element, and then more
of a mindset slash lifestyle element to it, and we're going to break down each
of those.
When it comes to our nutrition, nutrition is very, very important.
Obviously, you've heard the idea that abs are made in the kitchen.
(02:54):
And while this isn't entirely true, it is a huge part of it.
Now, I've also heard this idea that everybody has abs.
We just have to burn the fat that's on top of them.
Again, yes and no.
Everybody has a bicep, but not everyone's bicep looks the same and is more
defined than one person's or the other's, right?
We don't have the same bicep if you all were to lose the same amount of fat.
(03:17):
You have to build it up.
If you want a big bicep that when you, you know, flex your muscle, it's like,
dang, look at that thing popping out.
The same thing happens with our abs.
So first, let's go ahead and take that idea out of the equation as we go and
dive down a little bit deeper into these.
So when it comes to your nutrition aspect, yes, we do have to burn the body fat
(03:37):
that is covering our abs.
In order to do that, you do have to be in a caloric deficit.
How do you figure out what kind of caloric deficit you should be in?
And what is your specific caloric deficit?
Well, I have, um, done a podcast before on figuring out your macros.
So I'll make sure to link that up above as well.
But the basic idea of it is that first, you're going to figure out your basal
(03:59):
metabolic rate.
How many calories does your body need to just survive?
If you're sitting on the couch, how many calories does your body take to live
and thrive?
And from there, where are they going to take that number and multiply it by an
activity factor?
And that's going to vary based on how active your life is to figure out how
many calories you need per day to stay in a maintenance zone.
(04:21):
Now, I'm not going to share that, all of that stuff with you, um, but you can
just do a really simple search for metabolism needs equation.
Right.
And I will put down in the show notes.
I'll go ahead and link you guys to one that makes it really simple for you, and
then from there, that's going to be your maintenance or at least an estimated
maintenance zone.
(04:43):
Another idea that you could do is track your food for about one to two weeks.
And if you are not losing any weight, that is your maintenance zone.
However, we're trying to get in shape by not getting shaped, but look a little
bit more defined.
Cause chances are you're probably in really nice, decent shape as it is.
Right.
You're just trying to get those muscles to pop a little bit more.
So we're, you know, in a bit of a time crunch.
(05:07):
So instead of doing that, I'd recommend using the equation method for normal
activity, I actually do really like going back to like journaling, but again,
time is of the essence.
And then so from there, we have to figure out what is the best deficit to be
in.
If you are in too big of a deficit, you are going to feel miserable.
You're not going to be able to keep it up.
(05:28):
You are going to feel drained.
You're going to give up.
So you don't want to put yourself into a thousand calorie deficit every single
day.
It's not going to work.
That is going to just be a crash diet and you are going to crash with it.
So what I would recommend is generally healthy weight loss comes between 250
calories to a 500 calorie deficit per day.
(05:50):
And again, because we are in a time crunch, if you're really trying to work
hard for it, I would say go towards that 500 calorie deficit.
Now, there are two ways to do this through nutrition and through movement.
But so either way, 500 calories, you're trying to burn more calories than you
take in with nutrition, it's a little bit easier because instead of trying to
(06:11):
figure out like, oh my gosh, I'm going to cut a whole meal out.
Maybe just cut your portion sizes down a little bit per meal or make simple
swaps for lower calorie options when you are in this deficit zone.
And then, because if you are to try to just exercise your way into being in a
deficit, that plays such a huge impact on your hormones that you're going to
(06:33):
put yourself into this impossible state of being miserable.
If you try to just exercise your way to being in a caloric deficit, you are
going to be starving every single day because your body's like, I got to make
up these calories that I burned off and that's no fun.
So bottom line, get into that caloric deficit, prioritize small, smaller
(06:54):
portions, cutting out processed foods as much as possible, decreasing your
sugar intake and making your protein a priority because our muscle is a
priority during all of this.
You want your muscles to pop.
You're trying to get more defined abs.
So we need to make sure that when we are in a caloric deficit, we are trying to
hold on to as much muscle mass as we can.
(07:15):
When we are in a caloric deficit, your body has two ways to try to restable
itself because it doesn't want to be in a state where it's not getting enough.
It's trying to bring your metabolism down to what you're giving it.
And in order to do that, one way is for it to burn muscle mass because muscle
takes energy to upkeep.
So it's like, Hey, if I don't need this, I'm just going to get rid of this.
(07:36):
So then what you're feeding me turns into a new norm versus being in a deficit.
But we don't want that to happen.
And one way to help with that is by making sure that we're prioritizing our
protein intake.
And so then our body is going to want to turn more towards fat burning versus
trying to burn off our muscle.
And then the other way to make sure that we are keeping as much muscle as
possible is to also making sure that strength training is a priority, which
(08:00):
then takes us to part two, my second tip, which is prioritizing our workouts.
Obviously now is the time that if you are trying to get those muscles to pop a
little bit more, to change up the program that you're using and really focus in
on having a progression overload space overloaded base program that is going to
push you from one workout to the next, where you're maybe lifting a little bit
(08:23):
heavier, or you're taking up the intensity a little bit more than you normally
are, to put your muscles in a state of hypertrophy, AKA muscle growth,
especially if you're prioritizing that protein, like we talked about, so that
you're building muscle as much as possible and can potentially be in a fat
burning stage at the same time.
And I say potentially because that is hard for some people to build muscle, but
(08:46):
we at least want to maintain the muscle that we do have.
And so you're wanting to make sure that you are prioritizing your strength
training two to three times per week, up to four times, depending on how
seasoned you are with your fitness.
And again, because we are trying to burn as much body fat as possible over the
next, what is it?
Probably six weeks.
(09:06):
We want to make sure that we are increasing our movement again to help with
that deficit, that caloric deficit that we're building and increasing our
cardio, which cardio is important anyways.
I'm a huge fan of hybrid training, prioritize both strength training and cardio
for the healthiest life you can right now, we're going for aesthetics.
So cardio is also very, very important.
(09:27):
And you want to do that two to three times during the week as well.
And I'm going to actually share at the end of this, a great training program
outline, outline what a perfect week should be.
If this is what you guys are looking for.
So wait for that.
So strength training, very important.
I would focus on each one being full body to make sure that you're getting the
(09:48):
most bang for your buck.
And a lot of times full body workouts are also going to get the core as much as
possible.
And that's our priority at the end of those strength training sessions, I would
also add in some accessory work, focusing specifically on the apps.
Now I know that core training is super important and it is for functional
fitness.
However, your abs are a muscle just like the bicep, right?
(10:12):
And like I mentioned before, yes, we all have a bicep, but not everybody has
the same definition of a bicep.
Same with our core.
If we burn body fat, where we're able to see our abs, that doesn't mean that
everybody's going to have the same abs.
We have to build those up.
So again, pushing them, just like if you're going to do bicep curls to grow
your biceps, you need to add in some core exercises or some ab exercises at the
(10:36):
end of your workouts to help build your abs up.
And you can do those with things like ab wheel, leg raises, sit-ups, weighted
sit-ups to make it a little bit harder, specific actual exercises that work the
abs, the rectus abdominals, which are your six pack abs.
And I would just, it only takes about five to 10 minutes at the end of a
(10:56):
workout.
You don't want to do it at the beginning of a workout because the core is so
important to your other movements, like squats and deadlifts.
So if you fatigue those muscles beforehand, then those other lifts are going to
suffer as well.
Those are really, really important to your overall fitness and strength
abilities.
So don't neglect them, but add the big core exercises to the end of your
(11:16):
workout, ab exercises.
I say core and ab interchangeably a lot, but for this specific topic, I'm
really speaking more about specific ab exercises.
And then third tip is I would recommend creating some healthier lifestyle
habits as well.
Your body is in a state of, I don't want to burn body fat.
It doesn't want to be in a deficit.
(11:37):
So it isn't a period of stress.
And so you need to make sure that you're giving your body everything that needs
to calm down from the stress, recover as much as possible.
And that comes from six to eight hours of sleep.
Some six is on the lower side.
Most people do best from seven to eight hours of sleep, hydrating your body.
(11:57):
Make sure you're getting that water in, especially right now because the
temperatures are rising, decrease the external stress in your life as much as
possible.
Maybe that means taking notes in a journal, doing some kind of gratitude lists
or something like that, but make sure that you're spending time each day trying
to decrease the stress in your life that you're able to decrease.
(12:18):
There's some things that are out of a control, but there's some things that you
can say, I can control this.
I don't need this right now and push it aside for me.
Personally, actually I have it right here.
I have been in a very high level of stress in the past weeks, and so I'm
actually reading the book on, it's called stop overthinking 23 techniques to
(12:39):
relieve stress, stop negative spirals, declutter your mind and focus on the
present.
I'm only about halfway through this so far, but I really, really like it.
Highly recommend it.
In fact, I've already told my husband, I want him to read it because he doesn't
deal with anxiety and depression as much as I do.
And sometimes he has a hard time understanding it.
And so I just want him to read this so that he gets a more basic understanding
(13:04):
of what's going on in my brain all the time.
So if you are an overthinker, check this book out.
And last but not least, make sure that you're having at least one to two rest
days per week.
I know we get into this idea of like, Oh, I can push hard for this amount of
time.
It's only six weeks.
I'm going to work out every single day.
But if you're not living some sort of routine that you can maintain, once you
(13:28):
hit your goals, you're not going to be able to maintain the goals that you
have.
You're going to crash.
You're going to fall into old habits, put yourself at risk of injury, burnout.
Those are things that you don't want to do.
So make sure that you are giving yourself time to recover.
It's also important to note you don't get results from your workouts during
(13:48):
your workouts.
During your workouts, you're crushing your body.
You're actually putting it in stress and causing minor tears to it.
You get the results from your workout during those rest and recovery times when
your body is able to repair itself and rebuild itself.
So don't neglect them.
They are just as important as the actual workout days themselves.
(14:09):
So then the last part of all of this becomes, well, what does a perfect workout
week look like?
Nutrition.
I can't really lay that out, right?
Everyone's nutrition is going to look a little bit different, but just make
sure that you're prioritizing whole foods.
You're not skipping out on something and doing some sort of crash diet and that
you're living a day to day life that makes you feel full, makes you feel good,
(14:30):
makes you feel energized to do everything.
And if you need help with that, just let me know.
We can talk a little bit more about it.
So a perfect workout week, if you're able to maintain this would be Monday, a
total body strength workout with abs exercises at the end.
Tuesday, doing cardio.
I would say 30 to 60 minutes, depending on where you are with your fitness.
(14:52):
Wednesday, another strength and abs.
Thursday, rest, or a steady state cardio day.
Again, again, 30 to 60 minutes, Friday, strength and abs, and then Saturday, a
longer cardio session.
So maybe 60 to 90 minutes, again, depending on where you are with your fitness.
And then Sunday, a complete rest day.
(15:13):
And even better, if you can make that a rest day with stretching and foam
rolling to help your body recover, get some blood flow to those muscles so that
you're ready again for the week ahead.
So hopefully this helps you.
Let me know if you have any questions.
Let me know if you have specific goals.
If you're traveling this summer and you're like, I want to tighten up.
(15:34):
You know, a lot of us during the winter, you eat a little harder foods.
And so now is the time that you're kind of looking around and you're like, I
kind of need to get myself back in shape a little bit and that's okay.
You know, I think that a lot of people are pushing this idea that fitness
should just be about fueling our body and, um, being fit for life.
(15:55):
And that is absolutely important, but it's also okay to be a little bit vain
and to want to look and feel your best about yourself.
So if you have a set of goals, go after them.
As long as you're doing it in a healthy way and you feel good, there's nothing
wrong with it.
Now, if you're watching this video and you're like, I just don't know where to
start, you're saying strength workouts.
(16:16):
I don't know what kind of strength workouts that I need to be doing.
What I'm doing now isn't working.
I am so excited.
Hopefully you're watching this video in time or listening to the podcast in
time, because on May 4th, I am launching my next session of my Ignite 30
program.
This is a 30 day program filled with coaching, strength workouts, all laid out
(16:37):
in the right way.
I tell you when to do your strength workouts, when to do your cardio workouts.
I have recommended movement days and small little fitness challenges throughout
your day for 30 days.
And instead of looking at this as like a, oh my God, it's a 30 day challenge.
What we've done different with this that makes it so exciting is Ignite 30 is
based on daily to-dos.
So there is an app involved as well as my Fillman's weekly live program where
(17:01):
every workout, I actually record it live.
There's two different workouts per day.
And you can either do it live with me or hit play when you're ready for it.
But on top of that, within the app, you open it up, you click on the day.
So I would click on May 5th is actually the, like May 4th is the intro day.
I answer all the questions.
I get us prepared so that on the 5th, we get to hit the ground running.
(17:24):
And so you'll open it up and you'll have a list of very simple to-dos.
You'll have your workout at the top, which are two options.
You'll have a primary goal and a busy woman's goal so that if life is just too
busy that day, you can do the shorter workouts because something is better than
nothing.
Then you'll have your Fit Quickie.
A Fit Quickie is just a small little fitness challenge that you can break up
throughout the day and get it done.
It adds movement to your day and it helps you get stronger faster at a specific
(17:48):
thing, like maybe it's 50 pushups a day for the next week.
Every week we'll have a new Fit Quickie.
There's also a nutrition Fit Quickie because again, nutrition is important, but
if you try to change everything overnight, it can be very hard to maintain.
And that's the last thing that I want to do.
So each week builds upon the previous week.
So week one, for example, might be drink X amount of water.
(18:10):
You drink it and you actually get to mark it off as it's a to-do that you have
then done.
And then sometimes there's a mindset Quickie.
There's also a step Fit Quickie because again, movement is important.
You can work out every single day and then be still be considered living a
sedentary life.
And that's not going to help you live the healthiest life that you can.
(18:30):
So I want to make sure that you have movement as a priority on your mind to get
up and move once an hour or so in order to hit specific goals and the steps
start off on the lower side and build up.
So at the beginning, that might be easy.
You might be like, oh, I get way over that already.
So guess what?
It's an automatic when you mark it off, it is done, and you move on.
(18:51):
And so the way that this works so well is it takes a 30 day challenge and
breaks it up into 30 single day challenges because you're going to have days
that are good.
You're going to have days that are bad.
But with the program, what's done is done.
You can't open up a past day and you also can't jump ahead and do a day ahead
of you.
All you can do is what is here in front of you.
(19:12):
And then if that goes well, awesome.
If it doesn't, OK, tomorrow is a new day.
So what I've learned is it helps my clients actually stay focused and actually
be able to maintain and complete a challenge versus where you have one, you
know, you sign up for something and the first week goes great.
And then all of a sudden you have a crappy day at work and you're like, you
(19:33):
know what?
I'll just start over tomorrow.
Tomorrow turns into the next day.
The next day turns into, OK, this week is crap.
I'll start again next week.
And then before you know it, you're like, well, that didn't go as planned.
And then you just give up altogether.
This makes it so that you don't give up.
So if it's something that you are interested in, registration is open, but it
is very limited.
I'll make sure to put the details in the show notes.
(19:55):
Go do me the favor of even if you're not interested, OK, I want you to go click
it and read it and then give me your thoughts on it.
If you read over the program and you're like, well, this just doesn't really
resonate with me, I want to hear that.
And I want to know why, because that'll help me be able to plan for a better
program in the future.
Or maybe you're like, this really isn't my thing.
(20:17):
But then you click and you go read about it and you go, oh, you know what,
surprisingly, this is actually what I'm looking for.
And this is going to help you hit those goals by summertime.
So go check it out.
It will really mean a lot.
And of course, I would love to hear your feedback.
All right, guys, that's the episode for today.
If you have questions, let me know.
And if you have a topic that you would like to talk about in future episodes,
(20:40):
let me know that, too.
Hit that thumbs up button, subscribe.
But most importantly, go check out Ignite 30 and let me know your thoughts.
Bye.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
Welcome to a brand new episode of the Fit Women's Weekly Podcast.
If this is your first time tuning in, I hope that you enjoy the episode, that
you hear some nuggets that make you want to go back and listen to previous
episodes, but more importantly, that make you want to come back and listen to
future episodes.
And I don't want you to miss out on them, so if you're not already subscribed,
which most of you guys are not, please do me a favor, hit the subscribe button
(00:23):
whether you are watching this on YouTube right now or listening on your
favorite podcast platform.
Today's episode, we're going to keep this very concise, because I know that I
have a habit of rambling on about things, and I know that your time is very
precious, it's important to you, so I want you to be able to get what you need
and move on with your life.
Today we're going to talk about what I would do or what I would recommend if
(00:46):
your goal is to get a little bit more in shape for the summertime.
And I am going to say a little something about that before we absolutely jump
in, but summer is on June 20th, so there's not a lot of days between when this
podcast is going out, which is going to be on May 30th, to June 20th, right?
(01:07):
It's a little bit less than two months away.
And what I also want to stress to you is that when it comes to how I train my
clients, my goal is not to give everybody six-pack abs.
My job as a personal trainer focused on women's fitness is to provide you with
workouts, nutrition tips, and mindset help to create the healthiest, most
(01:29):
confident self that you're capable of doing.
I want to build your confidence, I want to make you fit, I want to make you
healthy, I want to provide you with the life that you deserve to live, whether
that's with six-pack abs or not.
Aesthetics is not my number one goal, lifestyle is, but trust me, I get it
because I'm right there too.
(01:49):
I want to look and feel my best, and if I'm putting in the hours of working out
and focusing on a healthy nutrition plan, yeah, there are times of the year,
depending on what's going on, that I want to look a little bit better.
So when people keep asking me, hey, I want to get ready for the summer, what do
you recommend?
I'm going to help those people out.
So I did recently get the question of like, hey, Kindle, I want to get more
(02:13):
predominant abs.
I want to get a little bit more definition, especially in my core.
How do I make that happen?
So with that being said, all of those things, I am going to give you guys my
tips on what I would do if my goal was to get a more defined six-pack abs.
Cool.
(02:33):
So first off, this is going to inquire three different elements.
It's going to inquire a nutritional element or workout element, and then more
of a mindset slash lifestyle element to it, and we're going to break down each
of those.
When it comes to our nutrition, nutrition is very, very important.
Obviously, you've heard the idea that abs are made in the kitchen.
(02:54):
And while this isn't entirely true, it is a huge part of it.
Now, I've also heard this idea that everybody has abs.
We just have to burn the fat that's on top of them.
Again, yes and no.
Everybody has a bicep, but not everyone's bicep looks the same and is more
defined than one person's or the other's, right?
We don't have the same bicep if you all were to lose the same amount of fat.
(03:17):
You have to build it up.
If you want a big bicep that when you, you know, flex your muscle, it's like,
dang, look at that thing popping out.
The same thing happens with our abs.
So first, let's go ahead and take that idea out of the equation as we go and
dive down a little bit deeper into these.
So when it comes to your nutrition aspect, yes, we do have to burn the body fat
(03:37):
that is covering our abs.
In order to do that, you do have to be in a caloric deficit.
How do you figure out what kind of caloric deficit you should be in?
And what is your specific caloric deficit?
Well, I have, um, done a podcast before on figuring out your macros.
So I'll make sure to link that up above as well.
But the basic idea of it is that first, you're going to figure out your basal
(03:59):
metabolic rate.
How many calories does your body need to just survive?
If you're sitting on the couch, how many calories does your body take to live
and thrive?
And from there, where are they going to take that number and multiply it by an
activity factor?
And that's going to vary based on how active your life is to figure out how
many calories you need per day to stay in a maintenance zone.
(04:21):
Now, I'm not going to share that, all of that stuff with you, um, but you can
just do a really simple search for metabolism needs equation.
Right.
And I will put down in the show notes.
I'll go ahead and link you guys to one that makes it really simple for you, and
then from there, that's going to be your maintenance or at least an estimated
maintenance zone.
(04:43):
Another idea that you could do is track your food for about one to two weeks.
And if you are not losing any weight, that is your maintenance zone.
However, we're trying to get in shape by not getting shaped, but look a little
bit more defined.
Cause chances are you're probably in really nice, decent shape as it is.
Right.
You're just trying to get those muscles to pop a little bit more.
So we're, you know, in a bit of a time crunch.
(05:07):
So instead of doing that, I'd recommend using the equation method for normal
activity, I actually do really like going back to like journaling, but again,
time is of the essence.
And then so from there, we have to figure out what is the best deficit to be
in.
If you are in too big of a deficit, you are going to feel miserable.
You're not going to be able to keep it up.
(05:28):
You are going to feel drained.
You're going to give up.
So you don't want to put yourself into a thousand calorie deficit every single
day.
It's not going to work.
That is going to just be a crash diet and you are going to crash with it.
So what I would recommend is generally healthy weight loss comes between 250
calories to a 500 calorie deficit per day.
(05:50):
And again, because we are in a time crunch, if you're really trying to work
hard for it, I would say go towards that 500 calorie deficit.
Now, there are two ways to do this through nutrition and through movement.
But so either way, 500 calories, you're trying to burn more calories than you
take in with nutrition, it's a little bit easier because instead of trying to
(06:11):
figure out like, oh my gosh, I'm going to cut a whole meal out.
Maybe just cut your portion sizes down a little bit per meal or make simple
swaps for lower calorie options when you are in this deficit zone.
And then, because if you are to try to just exercise your way into being in a
deficit, that plays such a huge impact on your hormones that you're going to
(06:33):
put yourself into this impossible state of being miserable.
If you try to just exercise your way to being in a caloric deficit, you are
going to be starving every single day because your body's like, I got to make
up these calories that I burned off and that's no fun.
So bottom line, get into that caloric deficit, prioritize small, smaller
(06:54):
portions, cutting out processed foods as much as possible, decreasing your
sugar intake and making your protein a priority because our muscle is a
priority during all of this.
You want your muscles to pop.
You're trying to get more defined abs.
So we need to make sure that when we are in a caloric deficit, we are trying to
hold on to as much muscle mass as we can.
(07:15):
When we are in a caloric deficit, your body has two ways to try to restable
itself because it doesn't want to be in a state where it's not getting enough.
It's trying to bring your metabolism down to what you're giving it.
And in order to do that, one way is for it to burn muscle mass because muscle
takes energy to upkeep.
So it's like, Hey, if I don't need this, I'm just going to get rid of this.
(07:36):
So then what you're feeding me turns into a new norm versus being in a deficit.
But we don't want that to happen.
And one way to help with that is by making sure that we're prioritizing our
protein intake.
And so then our body is going to want to turn more towards fat burning versus
trying to burn off our muscle.
And then the other way to make sure that we are keeping as much muscle as
possible is to also making sure that strength training is a priority, which
(08:00):
then takes us to part two, my second tip, which is prioritizing our workouts.
Obviously now is the time that if you are trying to get those muscles to pop a
little bit more, to change up the program that you're using and really focus in
on having a progression overload space overloaded base program that is going to
push you from one workout to the next, where you're maybe lifting a little bit
(08:23):
heavier, or you're taking up the intensity a little bit more than you normally
are, to put your muscles in a state of hypertrophy, AKA muscle growth,
especially if you're prioritizing that protein, like we talked about, so that
you're building muscle as much as possible and can potentially be in a fat
burning stage at the same time.
And I say potentially because that is hard for some people to build muscle, but
(08:46):
we at least want to maintain the muscle that we do have.
And so you're wanting to make sure that you are prioritizing your strength
training two to three times per week, up to four times, depending on how
seasoned you are with your fitness.
And again, because we are trying to burn as much body fat as possible over the
next, what is it?
Probably six weeks.
(09:06):
We want to make sure that we are increasing our movement again to help with
that deficit, that caloric deficit that we're building and increasing our
cardio, which cardio is important anyways.
I'm a huge fan of hybrid training, prioritize both strength training and cardio
for the healthiest life you can right now, we're going for aesthetics.
So cardio is also very, very important.
(09:27):
And you want to do that two to three times during the week as well.
And I'm going to actually share at the end of this, a great training program
outline, outline what a perfect week should be.
If this is what you guys are looking for.
So wait for that.
So strength training, very important.
I would focus on each one being full body to make sure that you're getting the
(09:48):
most bang for your buck.
And a lot of times full body workouts are also going to get the core as much as
possible.
And that's our priority at the end of those strength training sessions, I would
also add in some accessory work, focusing specifically on the apps.
Now I know that core training is super important and it is for functional
fitness.
However, your abs are a muscle just like the bicep, right?
(10:12):
And like I mentioned before, yes, we all have a bicep, but not everybody has
the same definition of a bicep.
Same with our core.
If we burn body fat, where we're able to see our abs, that doesn't mean that
everybody's going to have the same abs.
We have to build those up.
So again, pushing them, just like if you're going to do bicep curls to grow
your biceps, you need to add in some core exercises or some ab exercises at the
(10:36):
end of your workouts to help build your abs up.
And you can do those with things like ab wheel, leg raises, sit-ups, weighted
sit-ups to make it a little bit harder, specific actual exercises that work the
abs, the rectus abdominals, which are your six pack abs.
And I would just, it only takes about five to 10 minutes at the end of a
(10:56):
workout.
You don't want to do it at the beginning of a workout because the core is so
important to your other movements, like squats and deadlifts.
So if you fatigue those muscles beforehand, then those other lifts are going to
suffer as well.
Those are really, really important to your overall fitness and strength
abilities.
So don't neglect them, but add the big core exercises to the end of your
(11:16):
workout, ab exercises.
I say core and ab interchangeably a lot, but for this specific topic, I'm
really speaking more about specific ab exercises.
And then third tip is I would recommend creating some healthier lifestyle
habits as well.
Your body is in a state of, I don't want to burn body fat.
It doesn't want to be in a deficit.
(11:37):
So it isn't a period of stress.
And so you need to make sure that you're giving your body everything that needs
to calm down from the stress, recover as much as possible.
And that comes from six to eight hours of sleep.
Some six is on the lower side.
Most people do best from seven to eight hours of sleep, hydrating your body.
(11:57):
Make sure you're getting that water in, especially right now because the
temperatures are rising, decrease the external stress in your life as much as
possible.
Maybe that means taking notes in a journal, doing some kind of gratitude lists
or something like that, but make sure that you're spending time each day trying
to decrease the stress in your life that you're able to decrease.
(12:18):
There's some things that are out of a control, but there's some things that you
can say, I can control this.
I don't need this right now and push it aside for me.
Personally, actually I have it right here.
I have been in a very high level of stress in the past weeks, and so I'm
actually reading the book on, it's called stop overthinking 23 techniques to
(12:39):
relieve stress, stop negative spirals, declutter your mind and focus on the
present.
I'm only about halfway through this so far, but I really, really like it.
Highly recommend it.
In fact, I've already told my husband, I want him to read it because he doesn't
deal with anxiety and depression as much as I do.
And sometimes he has a hard time understanding it.
And so I just want him to read this so that he gets a more basic understanding
(13:04):
of what's going on in my brain all the time.
So if you are an overthinker, check this book out.
And last but not least, make sure that you're having at least one to two rest
days per week.
I know we get into this idea of like, Oh, I can push hard for this amount of
time.
It's only six weeks.
I'm going to work out every single day.
But if you're not living some sort of routine that you can maintain, once you
(13:28):
hit your goals, you're not going to be able to maintain the goals that you
have.
You're going to crash.
You're going to fall into old habits, put yourself at risk of injury, burnout.
Those are things that you don't want to do.
So make sure that you are giving yourself time to recover.
It's also important to note you don't get results from your workouts during
(13:48):
your workouts.
During your workouts, you're crushing your body.
You're actually putting it in stress and causing minor tears to it.
You get the results from your workout during those rest and recovery times when
your body is able to repair itself and rebuild itself.
So don't neglect them.
They are just as important as the actual workout days themselves.
(14:09):
So then the last part of all of this becomes, well, what does a perfect workout
week look like?
Nutrition.
I can't really lay that out, right?
Everyone's nutrition is going to look a little bit different, but just make
sure that you're prioritizing whole foods.
You're not skipping out on something and doing some sort of crash diet and that
you're living a day to day life that makes you feel full, makes you feel good,
(14:30):
makes you feel energized to do everything.
And if you need help with that, just let me know.
We can talk a little bit more about it.
So a perfect workout week, if you're able to maintain this would be Monday, a
total body strength workout with abs exercises at the end.
Tuesday, doing cardio.
I would say 30 to 60 minutes, depending on where you are with your fitness.
(14:52):
Wednesday, another strength and abs.
Thursday, rest, or a steady state cardio day.
Again, again, 30 to 60 minutes, Friday, strength and abs, and then Saturday, a
longer cardio session.
So maybe 60 to 90 minutes, again, depending on where you are with your fitness.
And then Sunday, a complete rest day.
(15:13):
And even better, if you can make that a rest day with stretching and foam
rolling to help your body recover, get some blood flow to those muscles so that
you're ready again for the week ahead.
So hopefully this helps you.
Let me know if you have any questions.
Let me know if you have specific goals.
If you're traveling this summer and you're like, I want to tighten up.
(15:34):
You know, a lot of us during the winter, you eat a little harder foods.
And so now is the time that you're kind of looking around and you're like, I
kind of need to get myself back in shape a little bit and that's okay.
You know, I think that a lot of people are pushing this idea that fitness
should just be about fueling our body and, um, being fit for life.
(15:55):
And that is absolutely important, but it's also okay to be a little bit vain
and to want to look and feel your best about yourself.
So if you have a set of goals, go after them.
As long as you're doing it in a healthy way and you feel good, there's nothing
wrong with it.
Now, if you're watching this video and you're like, I just don't know where to
start, you're saying strength workouts.
(16:16):
I don't know what kind of strength workouts that I need to be doing.
What I'm doing now isn't working.
I am so excited.
Hopefully you're watching this video in time or listening to the podcast in
time, because on May 4th, I am launching my next session of my Ignite 30
program.
This is a 30 day program filled with coaching, strength workouts, all laid out
(16:37):
in the right way.
I tell you when to do your strength workouts, when to do your cardio workouts.
I have recommended movement days and small little fitness challenges throughout
your day for 30 days.
And instead of looking at this as like a, oh my God, it's a 30 day challenge.
What we've done different with this that makes it so exciting is Ignite 30 is
based on daily to-dos.
So there is an app involved as well as my Fillman's weekly live program where
(17:01):
every workout, I actually record it live.
There's two different workouts per day.
And you can either do it live with me or hit play when you're ready for it.
But on top of that, within the app, you open it up, you click on the day.
So I would click on May 5th is actually the, like May 4th is the intro day.
I answer all the questions.
I get us prepared so that on the 5th, we get to hit the ground running.
(17:24):
And so you'll open it up and you'll have a list of very simple to-dos.
You'll have your workout at the top, which are two options.
You'll have a primary goal and a busy woman's goal so that if life is just too
busy that day, you can do the shorter workouts because something is better than
nothing.
Then you'll have your Fit Quickie.
A Fit Quickie is just a small little fitness challenge that you can break up
throughout the day and get it done.
It adds movement to your day and it helps you get stronger faster at a specific
(17:48):
thing, like maybe it's 50 pushups a day for the next week.
Every week we'll have a new Fit Quickie.
There's also a nutrition Fit Quickie because again, nutrition is important, but
if you try to change everything overnight, it can be very hard to maintain.
And that's the last thing that I want to do.
So each week builds upon the previous week.
So week one, for example, might be drink X amount of water.
(18:10):
You drink it and you actually get to mark it off as it's a to-do that you have
then done.
And then sometimes there's a mindset Quickie.
There's also a step Fit Quickie because again, movement is important.
You can work out every single day and then be still be considered living a
sedentary life.
And that's not going to help you live the healthiest life that you can.
(18:30):
So I want to make sure that you have movement as a priority on your mind to get
up and move once an hour or so in order to hit specific goals and the steps
start off on the lower side and build up.
So at the beginning, that might be easy.
You might be like, oh, I get way over that already.
So guess what?
It's an automatic when you mark it off, it is done, and you move on.
(18:51):
And so the way that this works so well is it takes a 30 day challenge and
breaks it up into 30 single day challenges because you're going to have days
that are good.
You're going to have days that are bad.
But with the program, what's done is done.
You can't open up a past day and you also can't jump ahead and do a day ahead
of you.
All you can do is what is here in front of you.
(19:12):
And then if that goes well, awesome.
If it doesn't, OK, tomorrow is a new day.
So what I've learned is it helps my clients actually stay focused and actually
be able to maintain and complete a challenge versus where you have one, you
know, you sign up for something and the first week goes great.
And then all of a sudden you have a crappy day at work and you're like, you
(19:33):
know what?
I'll just start over tomorrow.
Tomorrow turns into the next day.
The next day turns into, OK, this week is crap.
I'll start again next week.
And then before you know it, you're like, well, that didn't go as planned.
And then you just give up altogether.
This makes it so that you don't give up.
So if it's something that you are interested in, registration is open, but it
is very limited.
I'll make sure to put the details in the show notes.
(19:55):
Go do me the favor of even if you're not interested, OK, I want you to go click
it and read it and then give me your thoughts on it.
If you read over the program and you're like, well, this just doesn't really
resonate with me, I want to hear that.
And I want to know why, because that'll help me be able to plan for a better
program in the future.
Or maybe you're like, this really isn't my thing.
(20:17):
But then you click and you go read about it and you go, oh, you know what,
surprisingly, this is actually what I'm looking for.
And this is going to help you hit those goals by summertime.
So go check it out.
It will really mean a lot.
And of course, I would love to hear your feedback.
All right, guys, that's the episode for today.
If you have questions, let me know.
And if you have a topic that you would like to talk about in future episodes,
(20:40):
let me know that, too.
Hit that thumbs up button, subscribe.
But most importantly, go check out Ignite 30 and let me know your thoughts.
Bye.
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