Carbs & Coffee

Everything you need to know about Creatine

Have you ever considered supplementing Creatine? Not sure what it is? Or curious how it works? In today’s episode of Carbs & Coffee| Strength & Nutrition Podcast, your host Amanda dives into the topic of Creatine, what it is, how it works, and if you should supplement it. If you’re wondering if you should be supplementing creatine or you’re just curious to learn more about it then this episode is for you!  Join the Ambitious Women's Fitness Community here [https://www.facebook.com/groups/busywomensfatlosssecrets/]. This is where you can find all of our guides and resources. ABOUT THE SHOW: Amanda Cooper, the owner of Ambitious Coaching. Ambitious helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence-based practices so you can create sustainable and lasting changes in your health and body. Apply to work with us here [https://x5ktymae50p.typeform.com/to/oDkacGyf]. Connect with me on Instagram here [https://www.instagram.com/ambitiouscoaching/]. Ask me anything here [https://docs.google.com/forms/d/e/1FAIpQLSfXoADjCrSfDG6g63-R_WaTQjRxUsym9vkQyEJ_MUhacQpZ7A/viewform?usp=sf_link]. Highlights: (0:47) One of the most studied supplements on the market (01:20) How does Creatine actually work? (2:25) ATP and ADP  (4:22) More energy with Creatine (6:08) Benefits of Creatine (6:29) Is more better? (7:13) How much Creatine should you supplement (8:36) Different kinds of Creatine (10:13) Who should take Creatine   Host Links: Website: https://www.ambitiouscoaching.com/ [https://www.ambitiouscoaching.com/] Facebook: https://www.facebook.com/amandacoopercpt [https://www.facebook.com/amandacoopercpt]  Email: amanda@ambitiouscoaching.com Instagram: https://www.instagram.com/ambitiouscoaching/?hl=en [https://www.instagram.com/ambitiouscoaching/?hl=en]

How to measure progress beyond the scale.

Have you ever found yourself hyper focused on the scale? Maybe wondering why it isn’t moving as fast as you’d like? In today’s episode of Carbs & Coffee| Strength & Nutrition Podcast, your host Amanda discusses non-scale victories, or ways to measure progress outside of the scale. Whether you are currently in a fat loss phase or you are chilling at maintenance, these non-scale victories can apply to you! Grab our 65-page FREE macro tracking guide here. [https://view.flodesk.com/pages/64d11ef358bb5f7e35c53020]   ABOUT THE SHOW: Amanda Cooper, the owner of Ambitious Coaching. Ambitious helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence-based practices so you can create sustainable and lasting changes in your health and body. Apply to work with us here [https://x5ktymae50p.typeform.com/to/oDkacGyf]. Join the Ambitious Women's Fitness Community here [https://www.facebook.com/groups/busywomensfatlosssecrets/]. This is where you can find all of our guides and resources. Connect with me on Instagram here [https://www.instagram.com/ambitiouscoaching/]. Ask me anything here [https://docs.google.com/forms/d/e/1FAIpQLSfXoADjCrSfDG6g63-R_WaTQjRxUsym9vkQyEJ_MUhacQpZ7A/viewform?usp=sf_link]. Highlights: (1:06) Non-scale victories and feeling the ‘lull’ of maintenance  (2:07) Measurements  (2:49) What to do when you’re losing inches but not losing weight  (3:07) What we consider a plateau  (3:31) How your clothes fit  (4:18) How is your energy? (4:40) Should you wait to drink coffee? (7:01) Progress in the gym    Host Links: Website: https://www.ambitiouscoaching.com/ [https://www.ambitiouscoaching.com/] Facebook: https://www.facebook.com/amandacoopercpt [https://www.facebook.com/amandacoopercpt]  Email: amanda@ambitiouscoaching.com Instagram: https://www.instagram.com/ambitiouscoaching/?hl=en [https://www.instagram.com/ambitiouscoaching/?hl=en]

What makes a 'successful dieter?'

Have you ever wondered why some people seem to have more success with diets than others? What sets them apart? How can dieting be made ‘easier?’ In today’s episode of Carbs & Coffee| Strength & Nutrition Podcast, your host Amanda discusses what makes a 'successful dieter.’ If you’re wondering how to make dieting easier, and create results that last, this episode is for you.  Grab our 65-page FREE macro tracking guide here. [https://view.flodesk.com/pages/64d11ef358bb5f7e35c53020]   ABOUT THE SHOW: Amanda Cooper, the owner of Ambitious Coaching. Ambitious helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence-based practices so you can create sustainable and lasting changes in your health and body. Apply to work with us here [https://x5ktymae50p.typeform.com/to/oDkacGyf]. Join the Ambitious Women's Fitness Community here [https://www.facebook.com/groups/busywomensfatlosssecrets/]. This is where you can find all of our guides and resources. Connect with me on Instagram here [https://www.instagram.com/ambitiouscoaching/]. Ask me anything here [https://docs.google.com/forms/d/e/1FAIpQLSfXoADjCrSfDG6g63-R_WaTQjRxUsym9vkQyEJ_MUhacQpZ7A/viewform?usp=sf_link]. Highlights: (0:51) Remove the timeline (01:30) The problem with rigid goals and timelines (1:58) Delayed gratification  (2:42) You can’t Amazon Prime your results (3:31) Be honest with yourself (4:15) When to give yourself grace vs. call yourself out (6:32) Successful dieters fall off track (7:36) Motivation precedes discipline    Host Links: Website: https://www.ambitiouscoaching.com/ [https://www.ambitiouscoaching.com/] Facebook: https://www.facebook.com/amandacoopercpt [https://www.facebook.com/amandacoopercpt]  Email: amanda@ambitiouscoaching.com Instagram: https://www.instagram.com/ambitiouscoaching/?hl=en [https://www.instagram.com/ambitiouscoaching/?hl=en]

How to calculate your macros for fat loss

Have you ever wondered what macros are? Or how many calories should you be eating for fat loss? Or how much protein should you really eat every day? In today’s episode of Carbs & Coffee| Strength & Nutrition Podcast, your host Amanda discusses how to calculate your calories and macros for both fat loss and maintenance. Whether you are new to macros, don’t know anything about them, but you are trying to maintain weight loss or lose weight, this episode is for you!  Grab the 65-page macro tracking guide here. [https://view.flodesk.com/pages/64d11ef358bb5f7e35c53020]   ABOUT THE SHOW: Amanda Cooper, the owner of Ambitious Coaching. Ambitious helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence-based practices so you can create sustainable and lasting changes in your health and body. Apply to work with us here [https://x5ktymae50p.typeform.com/to/oDkacGyf]. Join the Ambitious Women's Fitness Community here [https://www.facebook.com/groups/busywomensfatlosssecrets/]. This is where you can find all of our guides and resources. Connect with me on Instagram here [https://www.instagram.com/ambitiouscoaching/]. Ask me anything here [https://docs.google.com/forms/d/e/1FAIpQLSfXoADjCrSfDG6g63-R_WaTQjRxUsym9vkQyEJ_MUhacQpZ7A/viewform?usp=sf_link]. Highlights: (0:34) The problem with macro calculators (01:47) Two ways to calculate your macros (2:27) Treat your nutrition like a science experiment  (3:21) Figuring out your maintenance calories (4:17) Second calculation for maintenance (5:49) Calculating your protein  (6:33) Carbohydrate and fat ratios (8:32) Calculating your calories and macros for fat loss   Host Links: Website: https://www.ambitiouscoaching.com/ [https://www.ambitiouscoaching.com/] Facebook: https://www.facebook.com/amandacoopercpt [https://www.facebook.com/amandacoopercpt]  Email: amanda@ambitiouscoaching.com Instagram: https://www.instagram.com/ambitiouscoaching/?hl=en [https://www.instagram.com/ambitiouscoaching/?hl=en]

Different phases of dieting and how your diet changes to reflect that.

Have you ever considered how your nutrition changes based off your goals? Coaches often talk about bulking, cutting, and maintenance, but what does that actually mean? In today’s episode of Carbs & Coffee| Strength & Nutrition Podcast, your host Amanda discusses what to eat and how to adjust your nutrition depending on the phase of dieting you are in. Whether you are trying to gain weight, lose weight, build muscle, or maintain your weight, this episode is for you.  ABOUT THE SHOW: Amanda Cooper, the owner of Ambitious Coaching. Ambitious helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence-based practices so you can create sustainable and lasting changes in your health and body. Apply to work with us here [https://x5ktymae50p.typeform.com/to/oDkacGyf]. Join the Ambitious Women's Fitness Community here [https://www.facebook.com/groups/busywomensfatlosssecrets/]. This is where you can find all of our guides and resources. Connect with me on Instagram here [https://www.instagram.com/ambitiouscoaching/]. Ask me anything here [https://docs.google.com/forms/d/e/1FAIpQLSfXoADjCrSfDG6g63-R_WaTQjRxUsym9vkQyEJ_MUhacQpZ7A/viewform?usp=sf_link]. Highlights: (02:35) Defining different phases of dieting (07:32) What it takes to build muscle  (10:46) Eating in a deficit (14:31) Low fat high carb nutrition example (15:26) Meal examples for all phases of dieting (16:49) Optimizing your snacks for all phases of dieting (18:40) Food swaps while in a calorie deficit   Host Links: Website: https://www.ambitiouscoaching.com/ [https://www.ambitiouscoaching.com/] Facebook: https://www.facebook.com/amandacoopercpt [https://www.facebook.com/amandacoopercpt]  Email: amanda@ambitiouscoaching.com Instagram: https://www.instagram.com/ambitiouscoaching/?hl=en [https://www.instagram.com/ambitiouscoaching/?hl=en]