Less Glove More Fist Coaches Bronson and Natalie

In this episode we talk about a wide range of topics that will help you make the most of your fitness plan.
2:00 What are training principles?
5:03 5 Training Principles
7:46 Preparation determines your success
9:02 Working out is not the same as training
17:15 Technique is always the priority
22:14 "I can do it better if I add weight"
24:19 What's a bulk vs. a cut?
29:55 How much muscle can you grow in a month?
35:22 382 days of fasting
40:15 Understanding your own bio-feedback
42:02 Do something consistently
46:13 When you should use a pre-workout
49:12 How do you know if you're lifting heavy enough
50:43 What is the difference between resting and active resting
53:42 What is Progressive Overload?
56:35 Understand the purpose of the exercise 
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Coach Bronson
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Coach Natalie
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Coach Nat decided to do the Lion Diet. Coach Bronson is going to support her by doing it with her. She is excited. He is not. Listen in as they discuss their first week eating nothing but beef, salt, and water.

1:00 Why we're doing the Lion Diet
4:45 All disease begins in the gut
6:50 Versions of the Lion Diet
9:24 Doing it for hormone health
14:54 Trying to improve Coach Nat's menstrual cycle
18:09 Healing the gut and fixing digestive issues
25:55 Other reasons to try the Lion Diet
27:25 Do the Lion Diet to help detach from crutches
30:33 How to know your crutches
33:48 Will the Carnivore diet help with addiction?
38:50 How many eggs does Coach Bronson eat?
42:10 What is Coach Bronson cutting out?
49:20 Carnivore isn't boring at all
53:15 Coach Bronson didn't want to do it 
55:42 You put meaning to your food
57:52 Morning routines without coffee
1:02:20 What happens when you reintroduce something and it's not a good result? 
Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Support the showMore Places to Find Us!!!

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Coach Natalie
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Are resolutions a waste of time? tips on making your plans for 2023 become a reality.
Coach Nat and Coach Bronson talk about their goals and what you can expect in 2023!
2:35 Does Coach Bronson have a New Year resolution?
9:15 How self focus removes stress
10:22 What are Coach Natalie's resolutions?
13:45 Don't start until....
17:03 Why set a resolution in the first place?
19:55 Touch base with yourself
26:20 What Coach Natalie has been working on
29:25 Acknowledge culpability in your current situation
34:55 What is Coach Bronson going to do in 2023
39:08 Fitness goals for 2023
45:02 Women! Build muscle!
48:55 Lion Diet experiment
53:30 Food attachments
58:40 Business goals for 2023
Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Support the showMore Places to Find Us!!!

Coach Bronson
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Coach Natalie
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Listen as we discuss how we approach living in maintenance. How do we stay motivated when we don't have the pain of being unhealthy pushing us forward? What do we do to stay on track when we've reached the end of the path?

1:45 Are you ready for what happens when you reach your goals?
4:20 Do body goals make a difference in your quality of life?
7:43 Why did you do the work in the first place?
11:13 Fixing symptoms will never last long
16:30 Coach Nat's healing journey
19:40 The realization of what life without sickness is like
23:30 Growth mindset vs Fixed mindset
29:20 Understanding the impact of choices
39:45 Why we don't binge
45:40 What is maintenance anyway?
48:18 Are you ready to go off track?
53:05 Stay connected to your Why!
Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.InBody At-Home Body composition devices that are accurate and affordable. $15 OffDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!

Coach Bronson
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Coach Natalie
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In this episode, we discuss the futility of following a generic template of macro ratios that a million other people are following vs. a method that allows for your individual situation and needs to be met.

There is a difference between following a protocol and using a method.

This is what it means to be context driven.

2:15 The basics are simple and will get you a long way
8:50 Examples of the types of people we work with
14:41 Defining adequate protein for an obese and unhealthy person
18:30 You can't afford to trivialize protein
22:05 How to use your Protein and Energy thresholds
24:48 What does "High Fat" mean?
29:20 Start where you are and work into the "ideal"
36:20 Methods over protocols based on your results
43:45 Fitness for the metabolically unhealthy and obese person
48:58 Your brain and Central Nervous System need physical activity
53:03 Coaching the lean, athletic person 
58:20 Recovery is usually the sticking point
1:00:45 You need body fat for sport performance
1:06:20 How much protein is too much?
1:12:25 Muscle mass creates the look of fitness, not low body fat
1:16:00 Step-by-step macro adjustments
Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.UKF Labs Supplements that live up to the hype. - Energize.Build.RecoverSupport the showMore Places to Find Us!!!

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Coach Natalie
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Did you know Coach Nat and Coach Bronson met in Vegas? It was a tornado of events that brought them together and the world will never be the same!

In this episode, we talk about how we met, how we've learned to live together, and the power that a strong relationship can have on your life and success.

4:55 How we met in Vegas 
14:17 Finding someone who wants you to succeed
16:50 How we complement each other
20:02 Getting Coach Nat her first Keto Brick
24:59 Coach Nat jumped Coach Bronson at dinner
28:42 The aftermath of Vegas
32:30 Trips we've taken in the last year
38:05 Freedom in a relationship
40:15 Coach Nat on getting into a relationship after dealing with an eating disorder
46:40 What the last year meant to Coach Bronson
51:35 How we're different
54:18 Only you can determine your level of happiness
59:41 We met at a good time in each of our lives
1:02:00 How Coach Nat has changed Coach Bronson's life
1:09:32 One reason Coach Nat is a great Coach
1:12:05 Sign-up for the Low Carb Cruise
1:16:58 Imposter syndrome
1:22:18 Coach Bronson's Challenges are expanding
1:24:10 Our Couple's Retreat is almost here!
Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.UKF Labs Supplements that live up to the hype. - Energize.Build.RecoverSupport the showMore Places to Find Us!!!

Coach Bronson
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Coach Natalie
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