it can be very frustrating when you are doing the work, putting in the time, hitting your protein, getting lots of sleep and you just cannot seem to add muscle.
the #1 thing we see in clients when it comes to stalled muscle growth is lack of intensity when training.
So many times when we work with clients in person do they say how much harder the workout is vs when they train on their own. That is because we push our client appropriately to send a message to the body saying " we need more muscle to handle this new demand!)
Now do you push to your max on every signal exercise - no. Focus on 1-2 that you feel safe pushing without being sloppy with the reps or using momentum.
To make sure you are pushing on those exercises, make sure to track what you are doing so that you know for the next time you do those exercises.
Let's focus on effort/instensity, execution and progression and you will start to see growth.
If you are not sure how to program a workout to allow for this type of progression and intensity, this is what we love to do. All you need to do is reach out so we can help.
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
Who has time to stretch, work on mobility or take a hot bath at night.
As coaches we see this all the time with recovery work being tossed to the side as not important.
But it is in recovery that we grow, get stronger and stay healthy so today we are chatting about 3 ways our bodies need to recover so we can continue to evolve in and outside the gym.
1. physical recovery
2. mental recovery
3. emotional recovery
Remember recovery is apart of fat loss and muscle building and without a strategy to support your body and mind your chances of achieving your goals become harder especially the older we get.
If you are not sure where to start or what to focus on first then you can always reach out to us to learn how we work with clients to get strong and recover well.
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
In the fitness industry, September is like the other Jan 1st.
As kids gear up to go back to school, parents plan out all the extra-curricular activities, and routines are put back into place from the holidaying summer fun, people start to re-think their fitness and nutrition.
Ideally, some consistency and routine with food and movement is ideal all year around preventing the whole getting back on the wagon once the kids are back in school. It definitely makes it easier mentally and physically.
So in this episode we chat about how to reset those goals and set realistic expectations to prevent overwhelm and the risk of quitting, again.
If you need help getting back into the fall swing of things, you can always reach out to us to learn how we work with clients to stay consistent all year round
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
Today's quick chat is about labels we have either put onto ourself or have allowed others to put onto us.
These labels can be both positive or negative. The key is that these labels do not hold us back from our true potential with ourself, our careers, our friendships and relationships.
It is these labels that can hold back clients from the transformation they are truly wanting and so recognizing it and taking the time to re-write it is what will allow you to reach whatever goals you want for yourself.
You can always reach out to us to learn how we work with clients to get past these label roadblocks and feel the transformation physically and mentally they want
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
At the time of this recording, coach Meghan is 3 weeks from her Pro-Qualifier show in Toronto and so we are chatting about how this prep has been going for her, what has been different from previous preps and we give you 5 takeaways if you are thinking of competiting in a bodybuilding show yourself.
The 5 takeaways will help you decide if this is the best idea for you or not based on your personality.
As we have said many times before, this sport is not for everyone, it is an extreme sport in our opinions but a very rewarding one on a personal level as the same time.
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
Today we shift focus onto how I have been dealing with menopause during prep for a show.
In short, it has not been going to plan and that is what we chat about today and how I have had to shift my mental focus, put more focus on sleep and stress management while looking into the possible use of HRT (hormone replacement therapy).
This is part 1 of 2, maybe 3 depending on what is decided with HRT and how I continue to navigate what I have learned to be weight loss resistance.
If you are in the flux of peri-menopause and menopause I would love to hear your stories on what has changed for you, how you are handling the changes and what has worked and not worked for you.
You can reach out to me on my socials below so we can continue to help and support each other.
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
Being online coaches and have worked with 100's of clients both in person and online, we have seen and heard clients claim to be in a deficit when that is not always the case.
There are so many things to consider when deciding to go into a calorie deficit for fat loss and what a lot of clients don't know or realize is how much more precise you need to be with your food, rest, training and overall recovery.
It is not just about cutting back on overall calories, it is about being strategic so that you keep the muscle and lose the fat.
Lets us know what resonated with you the most in this episode or if there is a fat loss hack that worked for you that we did not mention.
We love to hear from you, and as coaches we are here to help, all you have to do is ask.
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
Is the first thought that comes to mind when you have hit a plateau is to do more cardio??
We are not anti-cardio, we need cardio for overhead heart health and endurance, but when it gets to be excessive and you are spending an hour+ running or on a cardio machine you are only telling your body to become more efficient and to pare down muscle making it even harder to lose the weight.
We love having our clients get outside for walks for sunshine, and fresh air to de-stress and get movement in. But when it comes to fat loss, nutrition and strength training are your key drivers.
Making sure you are in a caloric deficit with enough protein to make sure you maintain that strong metabolism and strength training 4-5x week and SLEEP for your recovery. These 3 things will get you to your fat loss goals better than running for an hour on a treadmill 5x/week.
If you are not sure how to cut back on your cardio, add strength training into your routine and make sure you are in a deficit then just reach out to us.
As coaches we are here to help, all you have to do is ask.
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
With being both online and in person coaches, the key to any successful relationship is the understanding the role of the coach so that you can get the best experience and results from your coach.
Understanding that there is no such thing as a bad check in. We want to hear the good, the bad and the ugly so that we can help you navigate your challenges, learn from them and be able to move on.
Understanding that you hired a coach to get you from point A to B in a faster more efficient way so you don't have to figure it out on your own, get overwhelmed and quit.
Understanding that coaches want you to success and are willing to help in any way they can, but ultimately you need to be coachable and willing to do the work and trust what the coach is asking you to do.
If you are not sure if hiring a coach is right for you or if they are able to help you move forward in your fitness and health journey, then talk to one and ask all your questions. You will not know unless you reach out and ask all your questions. From there you can make a better educated decision.
Meghan and I would love to have a conversation with you if you are ready to take that first step.
You can reach Meghan at Instagram
You can reach Cheryl at
CONTACT | PositiveImageFitness
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever
Do you crush it all week to only throw all caution to the wind on the weekend ending with feelings of guilt, shame and sometime disgust.
Not only are you losing at your fat loss goals, but you are losing in your relationship with food and your overall mental health.
Are you being too Strict during the week that you cannot control the post work week cravings?
Are your expectations not in alignment with what is doable for you right now?
Changing food habits is not easy and not having a coach in your corner to help navigate these new habits can make reaching those fat loss goals seem impossible especially on the weekends.
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on InstagramCheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
It is human nature to compare oneself to others, but at what cost?
Watching other people post their transformational journey can be inspiring and what gets you started, but it can also be what holds you back when you feel that you are not as good.
Comparison is the thief of all joy, and no one is immune to playing the comparison game.
Our goal today is to show you how we navigate and how we help our clients navigate the world of social media when you want to share your success (and so you should!)
It can be muddy waters but if you can stay in your lane, focus on what YOUR journey is and no one else's you can be the inspiration for someone to change too!
Thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on InstagramCheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
The majority of our listeners are people wanting to learn how to lose the weight, the extra fluff and ONE key piece of the fat loss puzzle is SLEEP!
If you are consistently running on empty with your nutrition and not getting enough good quality sleep, your body will think it needs to go into survival mode to make sure you survive the next day.
We use sleep to recover and repair everything from our mind to our muscles and if you do not or cannot give the body that recover and repair time then you will notice food cravings go up, increase of injury in the gym or on the job and feelings of overwhelm and frustration that can keep you up at night and so the cycle continues.
Learning ways to break the cycle is KEY to your fat loss success and today we chat about how you can start to break that cycle of poor sleep.
thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on InstagramCheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
Do you sometimes wonder the grocery store or stare into your fridge or pantry wondering what do I need to have to start taking those first steps toward my fat loss goals without it feeling like I am giving up everything I like to eat.
There are few food basics that we feel should be in everyone's house and of coarse this is a short list of the basics.
But if you are feeling stuck, still not sure where to start or just need a little hand holding to get the ball rolling then that is what we are here for -to help you!
Your first step is to reach out and ask, book a time to chat with us so we can guide you in the right direction. DM us on our socials or send an email.
But first, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on InstagramCheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
Sometimes when we start to "clean up" our diet, replacing processed food with more whole foods, things can get a bit backed up.
This can happen because it may have been to much of a change to fast. With the increase in fiber and protein from more whole food options the digestive system may not have had enough time to adjust and if you water intake is low, then it is easy for things to get backed up.
So what to do if this happens to you.
1. increase your water intake
2. reduce the amount of protein and fiber you are taking until things get moving again. Once this happens let the body settle into the new protein and fiber levels, before increasing a wee bit.
Personally, I know what this feels like and it is not fun and makes you feel like you are moving in the wrong direction with your fat loss goals because you are bloated and uncomfortable.
Remember you do not need to go from 0-100 right out of the gate, slowly make small changes, allow the body to adjust and those small changes will add up over time. You just need to be patient :)
If you have having problems figuring out where to start with your nutrition then reach out to either one of us and learn how we help our clients move smoothly towards their fat loss goals.
We can be reached through our socials or by email. But first, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on InstagramCheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
Meghan and I go back and forth on this topic for a bit as Meghan as trained fed for a long time, and I have trained fasted until the past 4 weeks at the time of this recording.
It was been interesting to compare the two methods, but what it really boils down to is what time of day you train, how you train, your ability to recover and be able to hit all your macros.
We don't feel there is a right or wrong to this and that when it comes to fat loss or strength gain, as long as you get getting your post workout meal in to ensure replenishing of carb stores and protein for muscle growth, then do what feels best for you.
If you have any questions or need help with your training and nutrition, you can reach us on our socials or by email to see how we can help you train the best way for you and your goals.
Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on InstagramCheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
We both get asked a lot about creatine for women and athletic teenagers, and we both say use it!
Creatine is the most researched supplement on the market and totally safe for 99% of the population from active teens playing sports, to the aging population for its cognitive benefits to everyone inbetween.
Creatine as been seen in the past as a bodybuilder supplement as it does help give you more energy for longer when training which is a good thing when building muscle which everyone should be doing for longevity.
But lots of research is not coming out on how creatine is important for cognitive health which is super important as we get older.
Now creatine is naturally found in animal protein, but not everyone takes in enough protein and if you are vegan or vegetarian then supplementing with creatine becomes that much more important.
The moral of this story is, take the creatine for both cognitive and physical well being.
Remember to get social with us on our socials, hang out with us on Instagram and Facebook. We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey. Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful. Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on Instagram Cheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
We have those days where the thought of getting out of your warm bed to put on winter boots and coats to warm up the car to head off to the gym just doesn't seem worth it.
So how do we stay motivated when it is cold and dark outside?
Well, the solution will be a bit different for everyone, but today we chat about a few strategies to make sure you can stay consistent when you are not a winter person that enjoys the winter months.
Remember, how you show up can change as the seasons change, the goal is to find a way to stay consistent and hopefully we are able to give you some suggestions that resonate with you today.
If you have any other suggestions be sure to send them our way so we can pass them along :)
Remember to get social with us on our socials, hang out with us on Instagram and Facebook. We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey. Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful. Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on Instagram Cheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
Why is that the some people seem to be more productive each day while others struggle to keep their head above water?
Both Meghan and I over the years of owning businesses, have had times of super productivity, moving the needle forward in our businesses, and other times we feel like we are drowning, and its in the times of feeling like we are drowning, we notice we are not controlling our controllables very well.
We are allowing old habits and distractions to creep in because we are feeling overwhelmed and not motivated to keep putting one foot in front of the other.
Today we chat about 5 controllables that will keep you on track no matter what life decides to through at you
1. the food you bring into the house
2. the amount of time spend on screens
3. sleep habits
4. drinking enough water each day
5. managing your daily schedule.
If there is another option you would add to this list be sure to leave us a comment.
Remember to get social with us on our socials, hang out with us on Instagram and Facebook. We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey. Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful. Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on Instagram Cheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
There are 2 types of women in the gym...
1. those who embrace strength training
2. those held back by these 3 myths.
So what are these 3 myths that hold women back from feeling their strongest.
1. that heavy weights will make you bulky
2. that cardio is better for fat loss
3. I am to old to start strength training.
Our goal is to help you get out of your own way so you can live a stronger, independent for longer, live life to its fullest life. And in order for you to do that you need to get and stay strong and if you are not sure where to start reach out to us and we are more than happy to help you :)
Remember to get social with us on our socials, hang out with us on Instagram and Facebook. We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey. Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful. Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on Instagram Cheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca
We ALL have limiting beliefs. Those stories we tell ourselves that we are not deserving or worth the time and effort to achieve something we really want whether it be in relationships, health or career.
We chat about how to expose them so that we can see the limited beliefs for what the are...limiting.
We also talk about how taking ownership for our current health, happiness and success is the only way to push through those limiting beliefs and to stop blaming our current circumstances and to start making different CHOICES, to get resourceful and take action to create the life you want.
Empowering yourself is not easy, but the more you practice stepping into your fears and limiting beliefs the more you will prove to yourself that you are worthy and deserving to lose the weight, transform your body, get the promotion at work.
Remember to get social with us on our socials, hang out with us on Instagram and Facebook. We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey. Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful. Meaghan @meaghan_prince_wellness ( / meaghan_prince_wellness ) on Instagram Cheryl Positive Image Fitness (@positiveimagefitnessco) ( / positiveimagefitnessco ) or Positive Image Fitness | Facebook ( / positiveimagefitness ) or www.positiveimagefitness.ca