In this episode, Sol and Kiana are joined by fellow personal trainer and coach, Chris Peragine. Grab your cup and maybe a second because the tea was overflowing! Born with a genetic disorder, he opens up about the numerous challenges he has had while growing up, and how it began to frame his mindset of “how bad do you really want it?” and creating his own path. Chris also shares his recent experience competing in a Men’s Physique show. While showing his appreciation for the sport and the competitors, we discuss the sacrifices he has had to make and how it affected his perspective for coaching.

@chrisperaginefitness [https://www.instagram.com/chrisperaginefitness/#]: https://www.instagram.com/chrisperaginefitness/

010- "How bad do you really want it?" With Chris Peragine

Weight and fat loss are two different things, and in this ear candy, we'll delve deeper into the distinction. Weight is simply a number on a scale, whereas fat loss entails reducing the fat content in our bodies. Therefore, two people may weigh the same but appear completely different due to varying body fat percentages. Shedding pounds is vital if you're carrying excess weight, but for some, your focus should be on losing that stubborn fat. The key is to create a calorie deficit by consuming a balanced diet and engaging in physical activities such as weight and resistance training, high-intensity interval training, and daily exercise. However, before starting a new workout regimen, make sure to consult your doctor.

009-The Skinny on Weight Loss vs Fat Loss: Which Matters More?

In this episode, Sol has the time of her life sharing tips and tricks on how to navigate holiday eating so you are not left feeling overwhelmed when you get to the dinner table. Sol explains different struggles that she has witnessed from clients and family, and how to overcome them.

Strategies include:

 * Maintain an exercise routine that you are already doing
 * Monitor portion sizes
 * Track the kinds of foods you eat or count calories
 * Continue to track your progress
 * Add more activity into your routine
 * Decide which holiday foods are worth eating and skip items that aren′t special or important to you
 * Adjust how much you eat during other meals on the days that you have a party or event
 * practicing other mindful eating strategies
 * Bring healthy dish
 * Minimize the amount of  tempting foods in the house
 * Use technology to make healthy decisions
 * Skip or reduce alcoholic beverage intake
 * Decrease the amount of time sitting each day
 * Start a weight loss program or follow a formal diet
 * Pack healthy snacks while traveling
 * Share your goals with someone in your life and ask them to support you

Check out her Guide: No Guilt Holiday Eating Tips [https://docs.google.com/document/d/1-pEcOqXBM4p_TCd1XQcYoz_FwvBZcuEvdGh9zTQMxKQ/edit?usp=sharing]

INSTAGRAM:

@Mindbodysol_Nutrition: https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit: https://www.instagram.com/kianaco_fit/

Email: Girlsgainsandgossip@gmail.com

008- Navigating Holiday Eating

As discussed in our previous episode, psychological stress can create adverse affects on our mind and body. In today’s episode, Sol and Kiana discuss how to manage stress through exercise and self-care activities. We go over the science behind how physical activity can mitigate stress, different types of exercises, and how to decide which is best for you. Although exercise is a powerful remedy for stress, we also emphasize the importance of self-care, and what self-care truly means. With the holiday season creeping up, this might mean the need for more boundaries, quiet time, or journaling. To end the episode, we share our favorite books we have used to help navigate our own stress and lives.

Kiana's Picks:

 1. Deepak Chopra: The Seven Spiritual Laws of Yoga
 2. Jay Shetty: Think like a Monk
 3. Wim Hof: The Wim Hof Method
 4. Brene Brown: The gifts of Imperfection
 5. Glennon Doyle: Love Warrior

Sol's Picks:

 1. Don't give the enemy a seat at your table.- Louie Gigleo
 2. Winning the war in your mind- Craig Grochel
 3. Atomic Habits - James Clear
 4. Nedra Glove -Set boundaries, find peace

@Mindbodysol_Nutrition: https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit: https://www.instagram.com/kianaco_fit/

Email: Girlsgainsandgossip@gmail.com

007- From Stress to success! How to Mitigate Stress with Exercise and Self-Care

In this episode, Sol and Kiana discuss what stress truly is. We'll guide you through the physiological responses your body undergoes when dealing with both acute and chronic stress, highlighting the role of cortisol and its effects on your heart, blood pressure, lipids, glucose metabolism, and body composition.

INSTAGRAM:

@Mindbodysol_Nutrition https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit

https://www.instagram.com/kianaco_fit/

email: Girlsgainsandgossip@gmail.com

006- Unmasking Stress: Understanding the spooky effects

This episode is a treasure trove of practical advice and motivational stories that will help you put together a comprehensive fitness plan.  We discuss how to tailor your fitness routine to meet specific goals, whether it's building muscle, losing weight, or improving mental health. Listen as they share their personal stories and insights on setting accountability, designing workout plans, and the importance of having a backup plan.

INSTAGRAM:

@Mindbodysol_Nutrition https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit

https://www.instagram.com/kianaco_fit/

email: Girlsgainsandgossip@gmail.com

005- Uncover the Keys to Success! Create Your Own Fitness Program

In today's episode, Sol and Kiana expand on further nutrition basics that you can take away to help facilitate your fitness journey and keep a healthy lifestyle. Sol and Kiana gives tips regarding consuming enough protein, creating a meaningful calorie maintenance, how to eat more for less, and the importance of water. We both emphasize the importance of creating healthy relationships with food. 

To find maintenance calories:  

https://www.niddk.nih.gov/bwp

INSTAGRAM:

@Mindbodysol_Nutrition https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit 

https://www.instagram.com/kianaco_fit/

email: Girlsgainsandgossip@gmail.com

004- Nutrition Basics Part 2

Hey Ladies! Constantly trying to figure out what diet is best for you, but never finding the magical one? Trust us, we have all been there! There is nothing more frustrating and demotivating to your fitness journey than the overcomplicated nutrition world. Luckily, Sol who has years of experience as a rDN, is here to put those myths to rest. Not only does Sol discuss Carbs and Fats, she also breaks down the digestion system in layman's terms

Comparison of diets literature: https://doi.org/10.1136/bmj.m696

Honorable mentions:

 1. Layne Norton: https://www.instagram.com/biolayne/
 2. Dr Adrian Chavez: https://www.instagram.com/dr.adrian.chavez/
 3. Blood SUgar nutritionist: https://www.instagram.com/the.bloodsugar.nutritionist/
 4. Zach Coen: https://www.instagram.com/zachcoen/
 5. AntiDiet Dietition: https://www.instagram.com/antidiet_dietitian/

INSTAGRAM:

@Mindbodysol_Nutrition https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit  https://www.instagram.com/kianaco_fit/

email: Girlsgainsandgossip@gmail.com

003 - Nutrition myths and Basics

Want to get started on your fitness journey, but not sure where to workout? Well grab your mug and have a seat! For part 2 of our "How to" series" Sol, who is driven by home workouts, and Kiana, who sticks to commercial gyms, discuss the challenges and advantages of each.  

INSTAGRAM:

@Mindbodysol_Nutrition https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit                                             https://www.instagram.com/kianaco_fit/

002- Gym Vs Home workouts 

Ladies! Grab your mugs and settle in for the tea. Today, Sol and Kiana discuss how to properly set goals for yourself and how to stay on track. It all starts with finding your Intrinsic or Extrinsic "why". You'll also hear more on what SMART goals are, and hear us share own goals. To top it off, we go over programming, and how to know what is best for you.

INSTAGRAM: 

@Mindbodysol_Nutrition https://www.instagram.com/mindbodysol_nutrition/

@Kianaco_fit                                             https://www.instagram.com/kianaco_fit/

001 - How to Set Goals

Feeling overwhelmed, confused, and tired with the influx of misinformation around the diets and exercise?

It’s time to Spill the tea… Join Sol, and Kiana while we review the latest nutrition, fitness and lifestyle tips, and tricks. Girls, Gains, & Gossip discusses topics like strength training, gym anxiety, mindset,  fad diets, fat loss and women’s health. No need for “magical” foods, hacks or pills.

Girls Gains, and Gossip