#15 - Can Cardio Help You Build Muscle?

#18 - Creating Time For Your Fitness with Kayla Potter

On this episode from my Instagram Live, I'm joined by Lifestyle Coach Kayla Potter. Using the excuse "I'm too busy" means that you're not making it a priority. No, you don't have to commit to 7 days in the gym for 3 hours per day. Starting small is key, and finding ways to fit your fitness into your lifestyle will make it last. Follow my YouTube Channel here: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web

#17 - Training vs Nutrition: Which Should You Focus On?

In this episode I tackle the age-old debate of training vs nutrition and which is more important and basically what you should be focusing on for your results. Follow my YouTube Channel here: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web

#16 - Do These 14 Things to Stay Weak And Build No Muscle

Sometimes, it's the OPPOSITE of what we are supposed to do that clicks with our brain. In this episode, I give you my top 14 things to do if you want to stay weak, avoid building strength, not look great in the mirror, and ultimately achieve none of your goals. (Hint: do the opposite of these 14 things and you will find yourself making MASSIVE progress) 1. Don't go to the gym (3:01) 2. Don't train close to failure (4:47) 3. Only do machines (6:28) 4. Mobility is for the birds (9:00) 5. Go to the gym without a plan (11:45) 6. Do it all on your own (13:55) 7. Only do 20+ reps build muscle (16:13) 8. Get less than 6 hours of sleep (18:22) 9. Stop drinking water (19:55) 10. Avoid using protein powder (21:08) 11. Only focus on supplements (22:22) 12. Have 1-2 meals per day (24:00) 13. Avoid Carbohydrates (26:30) 14. Never track your calories (27:45) Follow my YouTube Channel here: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web

#15 - Can Cardio Help You Build Muscle?

This episode surrounds the idea of cardio actually having benefits not only when it comes to your overall health but even when it comes to building muscle. I, like many of you, don't often do as much cardio as I should. If we can link the benefits of cardio to building muscle and strength, then we have a chance at starting a new cardio routine and actually sticking to it. * (0:55) What is the recommended amount of cardio to do each week? * (4:10) The many health benefits consistent cardio provides * (9:07) How cardio helps you lift more, build muscle, and increase your strength * (13:27) Treat cardio the same way you treat the weights Connect with me on Instagram for daily content: https://www.instagram.com/spiewak_coaching/ Click here if you want me to make a workout program for free: https://docs.google.com/forms/u/1/d/1sgrnpNLITgtwkHgzOOuBonbLffvMosOJ1kARTRak5Ns/edit?usp=drive_web Follow me on YouTube for video versions of these episodes: https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg

#14 - How to Break Out of Your Workout Plateau

Workout plateaus are something we all try to avoid, but we tend to always hit. When we constantly do the same thing for weeks at a time, eventually the body just says "so what?" and doesn't respond. The strength comes to a halt. The change in the mirror becomes stagnant. Pretty soon, you are left feeling as if you aren't accomplishing anything. Breaking out of your plateau requires a simple change in either the exercise or exercise prescription. Interested in a free nutrition plan personalized for you? Fill out the Fix My Diet form below where I go over a simple plan to help you optimize your diet and get you the results you've been waiting for! https://docs.google.com/forms/d/e/1FAIpQLSe5LzBqf8068j9Rts9rz8dZYcoLw3AbBSZU5OvXs91jIqqJWA/viewform?usp=sf_link Follow me on YouTube for video versions of these episodes https://www.youtube.com/channel/UCZcCEGD1XC3A0gcDtKHoDSg