Consistency Is The Secret Sauce! Bustostraining Fitness podcast

9:06

If you’re feeling sluggish, foggy, and struggling through your workouts, dehydration might be the culprit. Even mild dehydration can leave you feeling tired, slow down your recovery, and make your workouts feel harder than they should. In this episode, we dive into: The surprising symptoms of dehydration (that most people overlook) How proper hydration boosts energy, performance, and fat loss How much water you should drink each day for optimal results Simple strategies to stay hydrated without overthinking it If you’ve been focusing on your workouts and nutrition but still aren’t feeling 100%, it’s time to check your hydration. Tune in and learn how something as simple as water can completely change the way you feel and perform. Challenge: Track your water intake for 3 days and aim for half your bodyweight in ounces. Notice the difference in your energy and workouts! Looking for simple, actionable fitness and nutrition tips? Check out my ebook and follow me on Instagram @bustostraining for daily guidance.…

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You Can’t Out-Train a Bad Diet—Abs Are Made in the Kitchen, Not Just the Gym 21:41

25 days ago21:41

21:41

You’ve probably heard it before: "Abs are made in the kitchen." But what does that really mean? No matter how many workouts you do, if your nutrition isn’t dialed in, you won’t see the results you want. In this episode, we break down: Why exercise alone isn’t enough for fat loss How your diet impacts muscle definition and overall health The biggest nutrition mistakes that hold people back Simple, sustainable changes to help you fuel your body for success If you’ve been grinding in the gym but aren’t seeing the progress you expected, your diet might be the missing piece. Tune in to learn how to make smart nutrition choices without overcomplicating the process. Challenge: This week, focus on one small nutrition change—whether it’s adding more protein, cutting back on processed foods, or drinking more water. Let me know how it goes! For more simple fitness and nutrition tips, check out my ebook and follow me on Instagram @bustostraining.…

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Consistency is the Secret Sauce! 29:19

5 weeks ago29:19

29:19

Working Out Once a Week Won’t Cut It—Consistency Is the Secret Sauce to Results1 If you’re working out once a week and wondering why you’re not seeing results, this episode is for you. The truth is, consistency beats intensity every time. It’s not about doing more—it’s about showing up regularly and making fitness a habit. In this episode, we dive into: Why once-a-week workouts aren’t enough to see real progress The power of consistency and how it compounds over time How to stay consistent, even with a busy schedule Simple, time-efficient workouts that fit into your life You don’t need hours in the gym to get results, but you do need to be consistent. Tune in and learn how to make fitness a non-negotiable part of your routine. Challenge: Pick 2-3 days this week and commit to moving your body, even if it’s just for 15 minutes. Let me know how it goes! Looking for easy, effective workouts that fit your schedule? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips. #ConsistencyIsKey #FitnessHabits #WorkoutRoutine #ProgressNotPerfection #StrengthTraining…

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Running Isn’t the Only Way to Burn Fat—Try Kettlebell Swings and Watch the Magic Happen 16:22

6 weeks ago16:22

16:22

Are you tired of running on the treadmill just to burn fat? Good news—you don’t have to. In this episode, we break down the biggest cardio myth: running is the only way to lose fat. The truth is, there’s a more efficient and exciting option that not only burns calories but also builds strength—kettlebell swings. We’ll dive into: Why running isn’t the be-all, end-all for fat loss How kettlebell swings torch calories while building lean muscle The secret behind the afterburn effect and how it keeps burning fat even after your workout A simple 15-minute kettlebell routine to get you started If you’re ready to break free from boring cardio routines and try a powerful, fat-burning workout, this episode is for you. Tune in and discover why kettlebell swings are the game-changer your fitness routine needs. Looking for more quick and effective workouts? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.…

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Lifting Weights Won’t Make You Bulky—It Will Make You Strong, Lean, and Confident 17:39

6 weeks ago17:39

17:39

Podcast Episode Description: "Lifting Weights Won’t Make You Bulky—It Will Make You Strong, Lean, and Confident" Are you avoiding strength training because you’re afraid of getting “bulky”? It’s time to bust that myth once and for all! In this episode, I break down why lifting weights won’t turn you into a bodybuilder—but it will make you stronger, leaner, and more confident. We’ll cover: ✅ Why the “bulky” fear is a total myth ✅ How strength training actually helps with fat loss ✅ The secret to boosting confidence & energy with lifting ✅ Simple ways to get started—no gym required! If you’ve ever hesitated to pick up a weight, this episode is for you. Get ready to rethink everything you thought you knew about strength training. 💪 🔥 Challenge: Try adding just two strength sessions this week and let me know how you feel! 📲 DM me your biggest strength training questions on Instagram @bustostraining and check out our ebook https://stan.store/bustostrainingfor more fitness tips! #StrengthTraining #FitnessMyths #StrongNotBulky…

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Time Efficient Workouts for Busy People! 15:21

8 weeks ago15:21

15:21

Time-Efficient Workouts for People with Full-Time Jobs Life’s busy — between work, family, and other responsibilities, finding time for fitness can feel impossible. But here’s the good news: you don’t need endless hours at the gym to stay fit. Efficient workouts tailored to your schedule can help you stay strong, lose weight, and feel energized. Go for AMRAP or EMOM Workouts AMRAP (As Many Rounds as Possible) and EMOM (Every Minute on the Minute) routines are perfect for maximizing time. Grab a kettlebell and try a 15-minute AMRAP with exercises like swings, squats, and presses. Strength and Cardio Combo Combine strength moves with cardio bursts to save time. Think squats followed by jumping jacks or kettlebell deadlifts followed by mountain climbers. Morning Quickies Set your alarm 20 minutes earlier and crush a short workout before the chaos begins. You’ll boost your metabolism and start your day strong. Lunchtime Power Moves If mornings aren’t your thing, use part of your lunch break for a brisk walk or a 15-minute circuit. Active Family Time Get the family involved! Go for evening walks, do a quick circuit in the living room, or challenge your kids to a plank contest.…

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How to Incorporate Strength Training to Prevent Age-Related Muscle Decline 18:01

10 weeks ago18:01

18:01

As we age, maintaining muscle isn’t just about looking good—it’s essential for staying strong, independent, and healthy. After 30, our bodies naturally lose about 3-5% of muscle mass every decade. But here’s the good news: strength training is your secret weapon to combat this decline! Strong muscles mean better mobility, improved balance, and reduced risk of injury. Plus, it boosts your metabolism, which helps manage weight and keeps you feeling energized. Here’s how to start incorporating strength training into your routine to stay strong and resilient: You don’t need fancy equipment or hours in the gym. Start with your bodyweight—try squats, push-ups, or planks. Gradually add resistance like kettlebells, dumbbells, or resistance bands as you get stronger. Prioritize compound exercises that work multiple muscles at once. Moves like kettlebell swings, deadlifts, rows, and lunges are great for building functional strength. You don’t need to lift weights every day. A couple of sessions per week is enough to maintain and build muscle. Be consistent, and you’ll notice the difference! Strength training is about progress, not perfection. Listen to your body, stretch regularly, and ensure you’re getting enough protein to support muscle repair and growth. If you’re unsure where to start or how to perform exercises safely, working with a personal trainer is a game-changer. They can customize a program that fits your goals, age, and fitness level. Why Strength Training Matters 1️⃣ Start Simple 2️⃣ Focus on Big Movements 3️⃣ Commit to 2-3 Days a Week 4️⃣ Don’t Forget Recovery 5️⃣ Work with a Trainer…

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How to Start Exercising After Years of Being Inactive! 21:06

13 weeks ago21:06

21:06

Start Slow. Set Realistic Goals. Find Activities you enjoy. Prioritize Consistency over Intensity. Listen to your body. Get Support.

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How to Prioritize Fitness in a Busy Schedule? 15:33

15 weeks ago15:33

15:33

How to Prioritize Fitness in a Busy Schedule? Got a packed day? Fitness can fit in! Here’s how: 1️⃣ Set a time —Make it non-negotiable. Even 10-15 min counts! 2️⃣ Morning moves —Knock it out early, before distractions pile up. 3️⃣ Use short workouts —AMRAPs, EMOMs, kettlebell circuits; high intensity, low time. 4️⃣ Sneak in activity —Take the stairs, stretch during calls. 5️⃣ Plan ahead —Schedule your workouts like a meeting. You’ve got the time—you just need to make it happen!…

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Be Real with your Weight Loss Goals 13:25

16 weeks ago13:25

13:25

Realistic Weight Loss Goals for People Over 40 🥗💪 Weight loss after 40 can feel like an uphill battle, but it doesn’t have to be! Setting realistic goals is the key to staying motivated, improving your health, and achieving lasting success. Here’s how to approach weight loss the smart way: Forget the quick fixes. A healthy, sustainable weight loss goal is 1-2 pounds per week. This ensures you’re burning fat—not muscle—and building habits that last a lifetime. Weight isn’t everything! Celebrate gains in muscle strength and energy levels as much as changes in your weight. Building muscle helps your body burn more calories even when you're resting! Skip the extreme diets. Start with small adjustments like reducing portion sizes or swapping sugary snacks for protein-packed options. A manageable calorie deficit will help you lose weight without feeling deprived. After 40, muscle preservation is key to maintaining a healthy metabolism. Add strength training (hello, kettlebell swings!) to your routine 2-3 times per week. It’s a game-changer for burning fat and keeping your body strong. Focus on whole foods like lean protein, veggies, fruits, and healthy fats. These keep you full longer and provide the nutrients your body needs to thrive. Weight loss after 40 takes time. Don’t get discouraged by slow progress—it’s normal! The goal is to build a healthier lifestyle, not just to reach a number on the scale. 1️⃣ Aim for 1-2 Pounds Per Week 2️⃣ Focus on Body Composition, Not Just the Scale 3️⃣ Create a Calorie Deficit That Works for You 4️⃣ Incorporate Strength Training 5️⃣ Prioritize Nutrition Quality 6️⃣ Be Patient With Your Progress…

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Ditch the Crash Diets, Do this instead! 11:51

19 weeks ago11:51

11:51

Ditch the crash diets! Quick fixes may drop pounds fast, but they don’t last. Here’s how to achieve lasting weight loss: 1. Small Steps, Big Wins – Swap out soda for water or add an extra serving of veggies. 2. Build Habits, Not Restrictions – Sustainable changes stick better than strict diets. 3. Move Consistently – Regular walks or workouts beat short bursts of extreme exercise. 4. Prioritize Protein – Helps keep you full and fuels your muscles. 5. Enjoy What You Eat – Healthy eating doesn’t have to be boring! 6. Stay Patient – Real change takes time, but it’s worth it.…

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Busting Common Fitness Myths About Weight Loss & Strength Training 16:11

21 weeks ago16:11

16:11

When it comes to fitness, weight loss, and strength training, there’s a LOT of misinformation out there. Let’s clear things up by busting some of the most common myths that might be holding you back! Myth 1: “Lifting weights will make you bulky.” Fact: Strength training won’t turn you into a bodybuilder overnight. Lifting weights helps you build lean muscle, which boosts your metabolism and helps with weight loss. More muscle = more calories burned, even at rest! Myth 2: “You need to do tons of cardio to lose weight.” Fact: While cardio is great for heart health, it’s not the only key to weight loss. A balanced routine of strength training and nutrition is far more effective for sustainable fat loss. Cardio + strength training = winning combo. Myth 3: “You can spot reduce fat in certain areas.” Fact: Unfortunately, you can’t choose where your body loses fat. Fat loss happens all over, so focus on full-body workouts and a consistent routine. Trust the process, and you’ll see results! Myth 4: “More exercise is always better.” Fact: Overtraining can lead to injury, burnout, and even weight gain. Quality beats quantity—focus on consistency, rest, and recovery to achieve the best results. Myth 5: "You have to diet to lose weight.” Fact: It’s not about extreme dieting—it’s about making healthy, sustainable changes. Instead of deprivation, focus on balanced meals, portion control, and nourishing your body with the right foods. Don’t let these myths stand in the way of your fitness journey! The key to success is balance, consistency, and understanding what really works…

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Fitness Isn’t About Outdoing Others; It’s About Outdoing Yourself! 20:15

23 weeks ago20:15

20:15

When it comes to fitness, remember this: It’s not about outdoing others; it’s about outdoing yourself. 🌟 Focus on your own progress and personal growth. Every day is an opportunity to be stronger, healthier, and better than you were yesterday. Why Outdoing Yourself Matters: 🔥 Personal Growth Your fitness journey is unique to you. By focusing on your own progress, you’re celebrating personal achievements and pushing your own limits. 💥 Reduces Pressure Comparing yourself to others can be discouraging. Shift your focus to your own progress to reduce unnecessary pressure and stay motivated. 🌟 Builds Confidence Every improvement, no matter how small, boosts your confidence. Celebrate each step forward and acknowledge your efforts. 🚀 Encourages Consistency When you measure success by your own progress, you’re more likely to stay consistent and committed to your fitness goals. How to Focus on Outdoing Yourself: Set Personal Goals Create fitness goals that are specific to you. Track your progress and celebrate each milestone. Reflect on Your Progress Regularly review how far you’ve come. Reflecting on your journey helps you appreciate your growth and motivates you to keep going. Avoid Comparisons Focus on your own path and achievements. Everyone’s journey is different, and your progress is what matters most. Embrace the Journey Enjoy the process of becoming a better version of yourself. Every day is a chance to improve and grow. Fitness is a personal journey.…

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Push yourself --- Because No one else is going to do it for you! 20:15

24 weeks ago20:15

20:15

Here’s a simple truth: Push yourself because no one else is going to do it for you. 💪 When it comes to reaching your goals, whether in fitness, career, or personal growth, you’re the one who has to put in the work. No one else can do it for you. It’s up to you to take control, put in the effort, and make things happen. Why You Need to Push Yourself: 🚀 Self-Motivation Success starts with you. Relying on others won’t get you where you want to be. Your drive and determination are what will carry you through. 💥 Achieving Your Full Potential Pushing yourself is how you unlock your full potential. It’s about challenging your limits and discovering just how far you can go. 🌟 Building Confidence When you push yourself, you build confidence in your abilities. Each small victory reinforces your belief that you can achieve bigger things. 🏆 Owning Your Success There’s nothing more rewarding than knowing you earned your success. When you push yourself, the results are truly yours. How to Start Pushing Yourself: Set Personal Goals Identify what you want to achieve and set clear, actionable goals. Make sure they’re challenging enough to require effort. Take Initiative Don’t wait for the perfect moment or someone else’s approval. Start now and take the first step towards your goals. Stay Accountable Hold yourself accountable. Track your progress and adjust your efforts as needed to keep moving forward. Embrace the Grind Success doesn’t come easy. Embrace the hard work and the challenges. That’s where growth happens.…

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The Importance of Muscle as you Age! 13:13

25 weeks ago13:13