The Newbie Gains Podcast
315 episodes - English - Latest episode: 4 days ago -The Nebie Gains Podcast is about helping you get started on your fitness journey, breakthrough plataeus and make fitness simple so you can get life changing results.
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Episodes
#45 - Stop with Ozempic, Hydroxycut and Weight Watchers!
April 21, 2024 20:00 - 19 minutes - 13.1 MBKey Takeaways: Fad diets and weight loss supplements like Hydroxycut may have potential side effects and are often unnecessary. Instead, focus on sustainable approaches like macro tracking and consuming adequate protein. Medications like Ozempic, while used to treat type two diabetes, can have negative side effects and may not lead to long-term weight loss success. Weight Watchers may not provide the necessary education and understanding of nutrition and can lead to unsustainable habits. ...
#44 - The Ups and Downs of A Peach Butt Journey Ft Coach Jo
April 14, 2024 22:00 - 34 minutes - 24 MBKey Takeaways: Consistency and discipline are key to achieving fitness goals. Setting realistic and achievable goals, celebrating small wins, and finding accountability can help maintain motivation. Glute training involves a variety of exercises that target different muscle fibers. It is not limited to squats and can include movements like hip thrusts, kickbacks, and back extensions. Proper nutrition, including sufficient protein intake, is essential for muscle repair and growth. Hydratio...
#43 - Building strength and breaking stereotypes
April 07, 2024 20:00 - 16 minutes - 11.4 MBKey Takeaways: Following macros and hitting daily goals is crucial for building muscle and maintaining abs. Consistency and dedication are key to achieving fitness goals, even without access to a gym or equipment. A supportive community, like the Dream Team Academy, can provide motivation and encouragement throughout the fitness journey. Taking five minutes to warm up before a workout can help boost energy and motivation. Investing in one's health and fitness is essential for overall we...
42 - Liliana's Journey to Shedding 45lbs Through Menopause
March 24, 2024 22:00 - 24 minutes - 17.1 MBLiliana's weight loss and body transformation journey during menopause showcases the importance of nutrition in achieving fitness goals. Tracking macros and following a structured eating routine can lead to significant weight loss and muscle building results. Liliana's supplement regimen, including oregano oil, evening primrose oil, multivitamins, magnesium, zinc, and creatine, has supported her weight loss and overall health. Liliana's dedication to her fitness routine and consistent tr...
41 - Busy Mum Loses 40lbs & Keeps it off!
March 17, 2024 22:00 - 22 minutes - 15.4 MBMegan's fitness journey was driven by her desire to improve her mental and physical health, overcome exhaustion, and keep up with her son. Turning to a supportive community and an accountability partner was crucial for Megan to break the cycle of depression and maintain workout and nutrition consistency. One of Megan's strategies for staying motivated is to emphasize what can be controlled, coupled with supportive self-talk. Megan's past failed diets and her newfound understanding of mac...
Recovering From Injury Ft Sarah Christine!
March 10, 2024 22:00 - 19 minutes - 13.1 MBGive yourself grace and don't feel guilty for experiencing setbacks or injuries. Seek professional help, such as physiotherapy, to aid in your recovery process. Lower your weights and modify your workouts to accommodate your injury while still staying active. Trust the process and be patient with your body's healing journey. Focus on rest, stretching, and proper form to facilitate a smooth recovery. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram...
40 - Recovering From Injury Ft Sarah Christine!
March 10, 2024 22:00 - 19 minutes - 13.1 MBGive yourself grace and don't feel guilty for experiencing setbacks or injuries. Seek professional help, such as physiotherapy, to aid in your recovery process. Lower your weights and modify your workouts to accommodate your injury while still staying active. Trust the process and be patient with your body's healing journey. Focus on rest, stretching, and proper form to facilitate a smooth recovery. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram...
39 - Does cardio help you tone up?
February 25, 2024 22:00 - 21 minutes - 15 MBCardio can be beneficial for toning up and losing weight, but it is not the only factor in achieving these goals. Proper nutrition and weight training also play important roles. There are different types of cardio, including high-intensity and low-intensity options. The choice of cardio depends on individual preferences, time availability, and specific goals. Overweight individuals should focus on low-intensity, steady-state cardio to minimize the risk of injury and put less stress on the...
38 - The Ego Is Your Enemy
February 18, 2024 22:00 - 20 minutes - 14 MBUnderstanding the ego: The ego is the part of our identity that seeks validation or protection. It can hinder our body transformation results by causing comparison, fear of failure, and obsession with perfection. Impact of ego on body transformation: Ego can lead to inconsistency, skipping workouts, and dissatisfaction with progress. It can create stress, anxiety, and a negative mindset, hindering overall success. Overcoming the ego: Building self-awareness and recognizing ego-driven thou...
37 - Why Macros Matter
February 11, 2024 20:00 - 21 minutes - 14.7 MBMacros, consisting of proteins, fats, and carbs, play a vital role in fueling the body and supporting muscle growth. Eating more of the right foods, rather than focusing on eating less, is key to achieving fitness goals. Protein-rich food sources include eggs, chicken breasts, steak, fish, and Greek yogurt. Healthy fats, such as walnuts, avocado, chia seeds, and flaxseed oil, are important for hormonal balance and overall health. Good carbs, like brown rice, quinoa, oats, and bananas, pr...
36 - How to lose 40 pounds and break the binge eating cycle forever
February 04, 2024 22:00 - 22 minutes - 15.6 MBSustainable weight loss requires the right tools and support system. Growing up in a culture where food is central can contribute to unhealthy eating habits. Strength training and focusing on building muscle can lead to long-term success. Giving oneself grace and not beating oneself up over slip-ups is crucial for maintaining a positive mindset. Being part of a supportive community can provide motivation and encouragement throughout the weight loss journey. And don't forget to follow a...
35 - Intermittent Fasting - Does it work?!
January 28, 2024 21:00 - 18 minutes - 12.4 MBKey Takeaways: Intermittent fasting is a strategy that can be used for weight loss and improving insulin sensitivity. There are different methods of intermittent fasting, including the 16/8 method, the 5/2 diet, eat-stop-eat, alternative day fasting, and the warrior diet. Intermittent fasting can help break unhealthy eating habits, such as snacking and emotional eating. It is important to create a calorie deficit for weight loss, regardless of whether you are practicing intermittent fast...
34 - Bulletproof Mindset 2024
January 21, 2024 22:00 - 21 minutes - 14.9 MBDeveloping a bulletproof mindset is essential for achieving fitness and life goals. Breaking away from negative influences and surrounding oneself with a supportive community is crucial for personal growth. Slaying the morning by establishing a positive morning routine sets the tone for a successful day. Visualizing goals and creating a blueprint for success helps to stay focused and motivated. Prioritizing self-care and self-compassion is key to maintaining a healthy mindset and overal...
33 - New Years RESOLUTION targets for 2024
January 14, 2024 22:00 - 11 minutes - 8.04 MB1. Setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) is crucial for success in any area, including fitness and personal development. 2. Intrinsic motivation, a driving force that goes beyond external validation, is key to sustained effort and long-term accomplishment. 3. Building successful habits creates a foundation for achieving goals and is essential for momentum and progress. 4. Embracing growth and avoiding stagnation requires continuous learning, striving...
32 - Navigating the Festive Season: A Guide to Smarter Choices
December 17, 2023 22:00 - 22 minutes - 15.4 MBSet intentions and stick to core values during the festive season. Prioritize self-care activities, such as exercise and meditation, to manage stress. Set a budget and plan ahead for gift-giving and decorations. Consider alternative gift-giving options, such as experiences or homemade gifts. Practice responsible drinking by setting limits and alternating drinks with water. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on...
31 - Navigating The Holiday Season - 5 Secrets to Keeping the Weight Off!
December 10, 2023 22:00 - 17 minutes - 11.9 MBSet realistic goals for the holiday season. Incorporate physical activity into holiday celebrations. Practice mindful eating and enjoy each bite. Make smart substitutions in holiday dishes. Plan ahead for success and prioritize self-care. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
30 - 3 Ways To Test Your Strength In The Gym
December 03, 2023 20:00 - 16 minutes - 11.2 MB1. Testing your strength does not mean lifting heavy weights with poor form. 2. Maximal strength testing provides a clear benchmark for your current strength level. 3. Rep range assessment helps in designing the right training protocol for progress. 4. Functional movement tests, such as squats and push-ups, are vital for everyday activities and injury prevention. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching,...
29 - 5 habits to create sustainable and productive morning routine
November 26, 2023 21:00 - 21 minutes - 14.9 MB1) An early wake-up time can help synchronize your circadian rhythms and optimize energy levels. 2) Drinking water in the morning helps rehydrate the body and kickstart metabolism. 3) A nutritious breakfast with protein, fiber, and healthy fats can set the tone for a healthy day. 4) Quality sleep is crucial for physical and mental health, and a consistent sleep routine can contribute to better sleep patterns. 5) Mindfulness or meditation can help decrease cortisol levels and improve focu...
28 - Effective Ways To Lose Bodyfat in 2023!
November 19, 2023 20:00 - 18 minutes - 12.5 MBExtreme crash diets and fad diets are not sustainable methods for fat loss. Over-reliance on supplements can lead to nutrient imbalances and muscle loss. Excessive cardio can result in overuse injuries and burn through muscle. Skipping meals can slow metabolism and lead to overeating later. Ignoring strength training can result in muscle loss and a reduced metabolic rate. Lack of sleep and high-stress levels can disrupt hormonal balance and promote fat gain. The most effective way to ...
27 - Mel is 100lb Down and Is Saying Goodbye to Diabeties
November 15, 2023 20:00 - 28 minutes - 19.3 MBTrust the process and be a student, even if you think you know everything Surround yourself with a positive and supportive community Be open to learning and trying new approaches to nutrition and exercise Find a coach who can provide guidance and accountability Celebrate every win, no matter how small its is And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
26 - Mother and Firefighter MEGAN Loses 35lb in 6 Months
November 12, 2023 22:00 - 24 minutes - 17.1 MBMegan lost 35 pounds and gained muscle, including visible abs, through the Dream Team Academy. She found confidence and mental clarity through her physical transformation. Megan's experience highlights the positive impact of a supportive community and structured routine. Overcoming depressive thoughts and self-doubt was a significant challenge, but Megan's mindset shifted as she focused on her progress and growth. Megan's advice to others is to take a leap of faith and join a program li...
25 - The Mindset Shift: From Doubt to Belief
November 05, 2023 20:00 - 17 minutes - 11.8 MBBreak the cycle of doubt by focusing on building competence and confidence. Avoid body comparisons and unrealistic beauty standards. Stop judging yourself and worrying about what others think in the gym. Let go of perfectionism and set realistic, measurable goals. Celebrate small wins and create a reward system to stay motivated. Utilize a supportive community to share achievements and receive positive energy. Take progress photos to track body composition changes and build confidence....
24 - Getting Fast Results NOW!
November 01, 2023 20:00 - 16 minutes - 11.2 MBQuick fixes may lead to short-term weight loss but often result in long-term weight gain. Extreme calorie restriction can lead to muscle loss and metabolic adaptation. Nutritional deficiencies and hormonal imbalances are common side effects of quick fixes. Rapid weight loss increases the risk of muscle and joint injuries. Mental health can be negatively impacted by extreme diets and rapid weight loss. And don't forget to follow and subscribe to my social media accounts. TikTok Instagra...
23 - Kill Binge Eating Forever
October 29, 2023 20:00 - 23 minutes - 16.3 MBBinge eating often stems from not being mindful and snacking when feeling negative emotions or in a mindless state. Identifying emotional triggers and practicing self-compassion can help break the cycle of binge eating. Developing structured meals and savoring each bite can promote healthier eating habits. Seeking support from a community, such as the Dream Team Academy, can provide encouragement and guidance in overcoming binge eating. Increasing physical activity and engaging in activi...
22 - The cost of giving up...
October 25, 2023 20:00 - 22 minutes - 15.3 MBGiving up on fitness goals can lead to a negative cycle and a downward spiral of negative habits and behaviors. Reframe setbacks as opportunities for growth and maintain a positive mindset to stay on track. Abandoning regular exercise and proper nutrition can have negative consequences on one's health, relationships, and overall quality of life. Missed opportunities in various aspects of life, such as job interviews and social gatherings, can result from neglecting one's health and fitnes...
21 - Womens Guide To Bulking
October 22, 2023 22:00 - 31 minutes - 21.9 MBBulking involves creating micro tears in the muscles through resistance training, which leads to muscle hypertrophy and increased metabolism. Progressive overload, increasing weight or reps, is crucial for muscle growth during bulking. Adequate protein intake is essential for muscle recovery and growth during bulking. Meal preparation and planning are crucial for successful bulking, including shopping at bulk food stores and having a consistent meal schedule. It is normal to gain some bo...
20 - Sweet Freedom: Crushing Sugar Cravings
October 18, 2023 20:00 - 13 minutes - 9.33 MBMindful eating and awareness are essential in identifying trigger points for sugar cravings. Keeping a food diary helps track daily food intake and patterns related to sugar consumption. Opt for whole, unprocessed foods and healthy snacks to make smart food choices and reduce sugar cravings. Managing stress through stress management techniques and making lifestyle changes can help curb sugar cravings. Surrounding oneself with a supportive social network is crucial in reducing sugar cravi...
19 - Maximize Your Minutes
October 15, 2023 20:00 - 17 minutes - 12 MBShort workouts can be just as effective as longer ones, as long as they are intense and focused. Prioritize your fitness routine by scheduling it into your calendar and sticking to the schedule. The three-by-three nutrition plan involves meal prepping three times a week with three proteins, three carbohydrates, and three fruits/vegetables. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
18 - Weak to Strong: For Her
October 11, 2023 20:00 - 14 minutes - 10.1 MBStrength training for women helps build muscle, increase metabolism, and enhance overall health. Lifting weights does not make women bulky; it leads to a lean and toned physique. Before a strength workout, consume a balanced meal with protein and carbs; after the workout, have a protein-rich meal with complex carbs, fruits, vegetables, and healthy fats. Stay hydrated, eat a small snack before workouts, and avoid heavy meals to maintain energy levels during a workout. Surround yourself wi...
17 - Live & Ride
October 08, 2023 20:00 - 18 minutes - 13 MBPersonal development allows individuals to break free and achieve results. Pain can be a powerful motivator if used wisely. Taking action and raising one's standards are essential for personal growth. Revenge bodies may provide temporary satisfaction, but self-love and personal fulfillment are more important. Summer bodies are made in winter; start working towards your goals now. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you nee...
16 - Getting Stronger Everyday
October 04, 2023 20:00 - 21 minutes - 14.6 MBKey Takeaways: Strength comes from pressure and difficult conversations are necessary for growth. Traveling can be challenging and disrupt routine and structure. The Dream Team Academy has had a transformative impact on the lives of its members. Strength is not defined by physical attributes but by the ability to show up and persevere. Looking back at how far you've come can provide motivation and perspective. Quotes: "Strength comes from pressure. Pressure builds diamonds." "The tru...
15 - The Bulletproof Mindset You Need
October 01, 2023 20:00 - 20 minutes - 13.8 MB5 mindset hacks to build a bulletproof mindset #1 - Start Small and win the morning #2 - Prep Food Night Before #3 - Audit Your Circle - Energy cannot be created or destroyed, it can only be transferred #4 - Lean Into Fear #5 - Embody Gratitude And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
14 - Making Excuses Was Forbidden In Our Household
September 26, 2023 15:00 - 14 minutes - 10 MBPain points Making excuses Living with regret Low self-esteem And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
13 - Turning Your Pancake Butt to A Peach Butt
September 22, 2023 13:00 - 9 minutes - 6.66 MBPain Points of avatar Skinny Fat Don’t like what they see in the mirror Going through a breakup 3 secrets to solution Cardio and dieting can only get you so far Think about how you feel everyday as oppose to how you look Do it for yourself And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
12 - Nutrition Tips for Losing 10 Kilos for a Beginner
March 26, 2023 19:00 - 13 minutes - 9.02 MBOverview: In this podcast, we will discuss the essentials of nutrition for beginners who are trying to lose 10 kilos in a healthy and sustainable way. I will go over my 5 secret nutrition tips on how to lose 10kgs and keep it off forever. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#11 - Elaine ( full time nurse ) achieves her dreambody
March 13, 2023 00:00 - 18 minutes - 12.4 MBAnd don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#10 - Terri Crushing The Program
March 06, 2023 19:00 - 11 minutes - 8 MBTerri is currently in the middle of her no excuses newbie challenge and is already seeing significant changes in her body! Mainly her legs. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#9 - Breaking Excuses forever
February 26, 2023 23:00 - 9 minutes - 6.63 MBIn todays episode, I talk about the 5 secrets to breaking the cycle of making excuses And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#8 - Download this mindset to see success!
February 20, 2023 19:00 - 20 minutes - 13.9 MBAnd don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#7 - Losing Weight with PCOS: Tips and Tricks for a Healthier You
February 12, 2023 22:00 - 16 minutes - 11.7 MBIn todays episode, we talk about how to manage your weight with PCOS with a nutritionist Laura. We also talk about how to destroy PCOS! And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#6 - How to unlock fat loss even with PCOS
February 05, 2023 23:00 - 14 minutes - 10 MBIn today’s episode we talk about 3 things I wish I knew when I first started out in the gym. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#5 - Your First 7 Days In The Gym…
January 29, 2023 22:00 - 14 minutes - 10.3 MBIn today’s episode, we talk about 3 things I wish I had known when I started out in the gym. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#4 - How to make healthy choices when eating out for newbies
January 23, 2023 18:00 - 9 minutes - 6.65 MBIn today’s episode, we talk about making healthy choices when you’re eating out or when you are at social events aka weddings, bdays and special occasions And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#3 - Showing Up For You
January 16, 2023 19:00 - 10 minutes - 7.47 MBIn today’s episode, we talk about making yourself proud on your fitness journey. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#2 - Best way to lose weight as a newbie
January 08, 2023 22:00 - 8 minutes - 6.01 MBIn today's episode, we talk about the best way to lose weight and a few tips to get you started with your diet and exercise routine. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#1 - The Newbie Gain Podcast
January 04, 2023 14:00 - 8 minutes - 5.76 MBIn today's episode, we talk about who I am, what this podcast is all about, and the 3 secrets to getting in the best shape of your life in 2023. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you need 1 on 1 coaching, DM “Transform” on IG
#255 - Whole30 Diet FAD!
November 24, 2022 19:00 - 8 minutes - 5.86 MBWhile you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook My DM is always open. Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email. T...
#254 - Most Commonly Asked Questions PT 1
November 23, 2022 20:00 - 18 minutes - 12.8 MBWhile you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook My DM is always open. Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email. T...
#253 - Build Unshakeable Discipline
November 22, 2022 20:00 - 13 minutes - 9.58 MBWhile you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook My DM is always open. Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email. T...
#252 - Change your identity not your habits
November 21, 2022 20:00 - 10 minutes - 6.95 MBWhile you're here, be sure to subscribe to my podcast Think Inspire - Think Bigger And Implement Abundance. It's a great source of free advice and info. Rate and review too. It helps me know whether or not I'm giving you the kind of content you want and need. And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook My DM is always open. Let's keep talking! I want to hear from you! You can contact me any time through my social media accounts or email. T...