Protein Power- Incorporating a variety of quality protein sources will lead to feeling more satiated. We can lose weight on the scale, but if we are lacking protein, we may also be losing muscle. A diet rich in protein is key for maintaining muscle mass, strength, and health while in a caloric deficit.

Sweet Dreams - Quality sleep of 7-8 hours per night will lead to a more regulated appetite, wiser choices around food, enough energy to move your body, and ensure you are recovering well.

Strength is Key - Preserving muscle mass is extremely important while embarking on your fat loss journey. The weight or inches that you are losing should be coming from fat, not our muscle mass. Aim for 2x strength based sessions per week.

Move Every Day - Walking outside each day is going to be greatly beneficial for your physical and mental wellbeing. Increasing your activity through walking, parking further away, cleaning, cooking, and daily living is going to make fat loss easier! Our bodies are made to move.

Stress Less=Live More - Of course stress is a part of life, in fact, not all stress is "bad". Stress becomes a problem when we do not have any regulation or coping strategies. If we do not have tools to manage our stress or emotions this will inhibit our fat loss goals. As well as have a significant impact on our health and wellbeing.

Including mindfulness or reflection based activities daily will be beneficial.

Follow:

Gym: @embodiedfitness_

https://www.facebook.com/embodiedfitnessgym

Me: @_keelycooper

keely@embodiedfitness.com.au

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This is not an episode coming from a qualified mental health professional.

We aren't delving into much science, in fact, a lot of these details you may already know.

This is still an important conversation to have with a bit of a personal share and friendly reminder that you are not alone.

Fitness can absolutely save lives and can be a very spiritual experience.

Some of the benefits:

• Increased accountability.
• Improved discipline and health habits.
• Increased motivation and inspiration.
• Better goal setting.
• Creates a sense of community and belonging.
• Boosts confidence and self esteem.
• Lifts mood.
• Increases empathy.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.

This episode is a short drop in to remind you that you are doing amazing things!

If you are in the trenches right now, you will get through this.

I promise you will learn, grow, and change from this.

Thinking of you, listening to you, and am here for you.

If you need to reach out use one of the channels below.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.

This episode is a run down on elements to consider when building muscle.

We touch on training, nutrition, as well as mindset preparation to go after building muscle!

Let me know what main tips you took away.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.

This conversation is a riff on how we can break down our goals or objectives to ensure that we are showing up and enjoying ourselves!

Setting goals is really fun!

The process of achieving your goal should be just as enjoyable.

Yes, you will be pushed.

Yes, you will be challenged.

We don't have to suffer towards a goal or feel stuck in our own box of expectations!

1. Take the first step to get started
2. Create a plan that breaks down your micro-steps. Come back to this when you are overwhelmed or lose sight of your vision.
3. Accountability from a trusted individual or professional.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.

Welcome to this weeks episode!

We are discussing setbacks, paired with a 4 step system to overcome any hurdle.

1. Reflect- Spend 10-20 minutes brain dumping your situation, thoughts, feelings, and external factors.
2. Attitude- Mindset. What is your outlook on this situation?
3. Focus- Reshift. Where can your energy go? Choose 1 action you can take.
4. Comeback- Return. Reignite your vision or goal.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.

Welcome to this weeks episode!

Discussing the latest research in metabolism studies.

We can be free from the chains of blaming our bodies and begin appreciating them.

Resources:

https://pubmed.ncbi.nlm.nih.gov/34385400/

https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.

This week we will be touching base on what are some indications of a great workout.

There is a lot of misunderstanding around measuring progress in your training, or judging a particular session based off of your current perception of what is “good” or “not worth your time”.

Hopefully this shines a light on some blind spots you may have.

As well as reduce any self criticisms or judgments you may place on yourself around the quality of a session. While also bringing you into the mindset of a coach or trainer. Which will allow you to truly deserne an ok training session from a great one!

Nothing wrong with being passionate about movement!

Spreading misinformation on the other hand makes it really tricky for us coaches to get the true messaging across.

Keep in mind the list I’m about to mention isn’t good or bad.

It just simply isn’t a measurement of a quality workout.

Contact Me:

IG- @_keelycooper

IG- @embodiedfitness_

Email- keely@embodiedfitness.com.au

Hosted on Acast. See acast.com/privacy for more information.