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Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode.

Listed points:

What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.

How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.

Benefits of Creatine:

1. Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.
2. Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.
3. Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.
4. Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health.

How to Use Creatine:

• Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reason
• Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.

Frequently asked questions:

• Do I need to load creatine?
• What is the best form of creatine?
• Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kg
• What happens when you stop taking creatine?
• Best time to take creatine?

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to eat at restaurants guilt free, what healthy actually means and some fun facts you probably didn't know.

(0:00) - Special offer & intro
(1:10) - Question 1- What are some things you can do to be better at a restaurant without giving up your favourite foods?
(13:25) - Josh quote: "Anything worth doing is worth over doing. Moderation is for cowards.”
(11:08) - Kyle quote: “Here is how to get older without getting better. Keep relearning the same lesson. If you keep making the same mistake, over and over, the mistake isn’t the problem. You are.”
(16:50) - What has us excited or intrigued
(19:00) - Client shoutout: Michelle
(22:20) - Question 2- What would you consider a whole food? Or even a healthy food? I get so confused these days by what’s considered “good” out there, or worth considering.
(27:55) - Question 3- What are a few fun facts about you that people may not know?

Thanks for listening! We genuinely appreciate every single one of you listening.

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Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.

Listed points and subtopics:

1. Have a set bedtime/ wakeup
2. A good sleep starts during the day

• Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.
• Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
• Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.
• Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.
• Limit or stop naps * w/ small exceptions

3. Have some degree of a wind down routine

• Avoid stimulating activities
• Limit blue light

4. 3/2/1

5. Caffeine / alcohol cut off times

6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed

7. Sleep environment

• Ensure your bedroom is conducive to sleep: cool, quiet, and dark.
• Use blackout curtains or a sleep mask if necessary.
• Set a comfortable room temperature 65-68 is best

8. Don’t force sleep

• If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy
• I like to read (Ex. of getting to bed at the right time)

9. Be consistent and keep working at it

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about if plant based diet is healthier, if intermittent fasting is the best weight loss solution and more.

Time stamps:
(0:00) - Intro
(2:15) - Is plant based a better diet?
(14:15) Josh quote: "Success comes from what you do when no ones watching.”
(12:35) - Kyle quote: “Remember, but don’t dwell.”
(15:25) - What has us excited or intrigued:
(20:45) - Client shoutout: John
Question 2- Is intermittent fasting superior? I know so many people who are shredded because of it.

Thanks for listening! We genuinely appreciate every single one of you listening.

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Summary of episode: In today's episode we go over eight guaranteed steps to help you improve your mental health. This was inspired from a question I got about what I personally do to keep a positive mental space and I am excited to share my tips with you. Enjoy.

“Discipline is the strongest form of self-love.

1- Sleep well

2- Have a positive outlook. Don’t stress over small things

3- Set goals. The more you have to look forward to, the more fired up you’ll be.

4- Do hard things

5- Have good friends and relationships

6- Eat well

7- Train hard/exercise. Just 30 minutes of walking every day can boost your mood and improve your health.

8- Practice Gratitude/Journal

Listed points:

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about fitness hacks for an edge, fixing form but getting weaker and increasing steps.

Question 1- is it normal that my bench lowered because I corrected my form?
Josh quote: "The question isn't who is going to let me; it's who's going to stop me." give yourself permission to be great
Kyle quote: “It doesn’t matter about the past. It’s today. What are we doing today?“
(15:00) - What has us excited or intrigued:
Client shoutout: Nikki M
Question 2- What fitness and health hacks do you use in your day to day that you find give you an edge over everyone else?
(35:20) - Question 3- I want to get to 10,000 steps per day, but I don't like getting outside too much for walks or hikes, but I find it easiest to get to 10k steps through running, but don't like running. So what should I do?

Thanks for listening! We genuinely appreciate every single one of you listening.

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In this episode, we talk to you about the best type of eating (Flexible dieting) to get you long term success, along with 5 HUGE benefits. We hope this helps you out!

• Preface: Within this strategy, you must hit your calorie goals, protein especially AND fibre. It simply doesn’t work as well as it could otherwise.

-It’s not all about stuffing your face with skittles and pop-tarts all day, but mainly a strategy to set you up for success long term.

Listed benefits:

1- It’s easy to follow

2- No restrictions

3- You learn a lot

4- You can enjoy life significantly more

5- Helps you keep weight off LONG-term & simply works.

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to balance the gym with a busy schedule, become disciplined and road trip tips.

(0:00) - Intro
(1:25) - Question 1- How does one balance working 50 hours a week and lifting 6 times a week? - Ishmum
(9:50) - Josh quote: "Move toward the next thing, not away from the last thing. Same direction. Completely different energy."
(11:15) - Kyle quote: “A healthy person has 1000 wishes, a sick person only has one”
What has us excited or intrigued:
(18:00) Client shoutout: Cam H
(18:55) - Question 2- How do you get disciplined? - Samantha
(26:43) - Question 3- Any tips to stay on track with an upcoming road trip? I always find it a hard time to make the right decisions and stay on track.

Thanks for listening! We genuinely appreciate every single one of you listening.

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