Carbs & Coffee

In this episode Amanda dives into the best diet for fat loss, and what habits and characteristics are commonly found among long-term weight maintainers (those that lose weight and are able to keep it off).
We cover:

• The scale
• Dieting strategies
• Measurements of progress
• Calories and macros
• Calorie deficit versus a calorie surplus
• Tracking food, and your mindset around nutrition
• Delayed gratification and self-control

Join our 28-day Fit For February Challenge - the kickoff call will be Sunday, February 12th at 4pm PST.

Join the Ambitious Women's Fitness Community here.
This is where you can find all of our guides and resources.

ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching 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.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.

In this episode Amanda dives into the best time to create new habits, breaking habits that don't support your goals, and how to create new habits.
We discuss:

• What is a habit?
• The steps that have to happen to execute a habit
• How to change a habit
• How break a habit
• How to create new habits
• The best time to create new habits

Join the Ambitious Women's Fitness Community here.
This is where you can find all of our guides and resources.

ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching 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.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.

In this episode Amanda dives in to the correlation between stress, self-control, and over-eating.
She covers:

• How stress influences self-control
• How to improve your "control" around foods
• Some steps that may help combat over-eating

If you feel like you lack control around food - this episode is for you!

Join the Ambitious Women's Fitness Community here.
This is where you can find all of our guides and resources.

ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching 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.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.

In this episode Amanda is joined by Philip Pape a fellow nutrition coach.
Philip Pape is a Certified Nutrition Coach, Body Composition Expert, and host of the Wits & Weights podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip learned the effectiveness of using evidence-based nutrition and strength training to optimize body composition.
Philip’s approach emphasizes sustainability and self-mastery of both body and mind to upgrade and optimize your health even with a demanding lifestyle. He helps high-achieving people use their wits to build their best body, reclaim their time, and become their most capable, confident selves in the gym and in life so they can show up and make an impact.
We cover:

• A deep dive into each macronutrient
  • The research around macro tracking
  • Protocol options
  • Workout nutrition
  • Body composition and the role macros play
  • Performance inside and outside the gym
  • Anabolism/age/importance of macronutrient ratios - specifically protein
• Macronutrient timing - especially protein/carbs
  • Hierarchy of importance
• Hot topics:
  • Glycemic index - Should we be worried about it?
  • “Good” and “Bad” fats.
  • Alcohol, the fourth macronutrient?

Connect with Philip:
Instagram
Facebook community
Website
ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching 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.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Apply to work with us here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.

In this episode Amanda dives into how to make time for exercise and what do when you're short on time.
We cover:

• Time management
• Minimum exercise recommendations
• How to build a short and effective workout
• Understanding movement patterns and how they play into program selection
• Basic workout guidelines
• An example of a 2-day, <30 minute workout

Join the Ambitious Women's Fitness Community here.
This is where you can find the strength training guide for beginners.

ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching 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.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.