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

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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

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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

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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

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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

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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.

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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

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⁠⁠⁠⁠⁠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

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⁠⁠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