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

Empwr Radio with Bianca Scalise

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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