Empwr Radio with Bianca Scalise7 Sep 2022

The 3 Pillars of Leaning Out and Toning Up (Ep. 3)

For my first educational episode on this show, I wanted to answer exactly what most if not all my EMPWR coaching clients ask when they start with us: how to lean out and tone up! The answer requires some education but after this episode, you'll know more than 95% of people about this topic. After that, I'll give you some tactical strategies and steps you can start using today!

Time Stamps:

(0:13) 3 Pillars to Lean Out and Tone Up

(0:57) We Have Something In Common

(3:02) Resting Metabolic Rate or RMR

(4:25) Non-Exercise Activity Thermogenesis or NEAT

(5:20) Thermic Effect of Food or TEF

(5:50) Exercise is 5-15% of Total Calories Burned

(6:48) Pillar #1: Nutrition

(8:52) "Willpower" and Fasting

(11:06) Pillar #2: Training

(13:10) Your Fear of Blowing Up

(18:12) Progressive Overload

(19:37) The First Two Weeks of Training

(20:32) Pillar #3: Lifestyle

(22:00) The Importance of Sleep

(23:15) Mindset and the Placebo Effect

(25:07) You Need a Plan and Follow Through

(26:44) Tips for Support

(29:20) Please Share, Rate, and Review

(29:35) My Free Facebook Group

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Download My Free Quick Meals for Busy Women E-Book

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Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF

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Take the Next Step and Apply for 1-1 Coaching!

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Episoder(18)

3 Ways to Hit Your Nutrition Goals (E18)

E18: 3 Ways to hit your nutrition goals Links: My favorite Meal Prep: http://shipping.myfitfoods.com/discount/B10 My favorite protein powder: https://1stphorm.com/products/phormula-1/?a_aid=e...

1 Feb 202322min

7 Ways to Workout When You Don't Want To (E17)

7 Ways to get your workout in when you don't want to Links: Apply for coaching https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community: https://www.facebook.com/groups/empwrfitfam My fa...

25 Jan 202327min

How to Grow Your Glutes (E16)

How to Grow Your Glutes Link to free 4 week Glute Growth Program : http://biancascalise.com/howtogrowyourglutes/ Time stamps 3:00 What are the Glutes 5:30 What type of exercise do we need to do to...

18 Jan 202329min

How much protein should I eat? How do I get it? (E15)

Protein: How much should I eat? How do I get it? My Favorite Protein Powder supplement: https://1stphorm.com/products/phormula-1/?a_aid=empwr Free Protein e-Book Link: http://biancascalise.com/free-...

11 Jan 202329min

Strength Training Foundations Part 2 (E14)

Strength Training Foundations Part 2 Freebee - Strength Training Foundations Ebook LINK - http://biancascalise.com/workouttips/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to...

5 Jan 202331min

Strength Training Foundations Part 1 (E13)

Strength Training Foundations Part 1 Freebee - Strength Training Foundations e-book LINK - http://biancascalise.com/workouttips/ Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link t...

28 Des 202233min

How to Navigate Your Fitness Journey During the Holidays (E12)

How to navigate your fitness journey during the holidays Free Facebook Group: https://www.facebook.com/groups/empwrfitfam Link to Sign Up for Coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD H...

22 Des 202223min

How to Direct Your Focus on Fitness (E11)

How to Direct Your Focus on Fitness Links: Apply for coaching: https://ols9qegwcyo.typeform.com/to/zZBRvgiD Join our free community: https://www.facebook.com/groups/empwrfitfam Time Stamps: 0:5...

16 Des 202223min