Ashley Nordman

So use smaller utensils, and you are bound to do better with portion control! So if you buy cookies or rice cakes or even fruit, don’t go buy 3 different flavors or types! so we tend to try out different flavors and different options even if we aren’t hungry! -chew your food fully and mindfully -take a big breath before you chow down -eat at a natural pace and then when you are about half way done, purposely slow down to finish your meal -this helps a ton with bloating and digestion too! 5.

So for example, you could do bench press superset with dumbbell flyes, so you would do 1 set of bench presses followed by 1 set of flyes, then rest and repeat Density training (how much work you can do in a given time frame) -your goal is to increase your “density” by either: 1. So keeping the same example from above, lets say you stick with 30 minutes to complete your workout, but you do as MANY sets of 10 reps as you can in that time period Employing complexes aka circuits -this is similar to supersets except it involves more than 2 exercises back to back Heavy strength training with conditioning finishers at the end -For example, start with a few strength-focused exercises that involves 4-8 reps (and up to a 2 minute rest in between sets)… then move on to adding in total body exercises in the form of supersets Which is best? The main things you want to focus on, however, is: Make sure your sessions are intense Keep them under 60 minutes Spread the volume out over the week and try to hit every muscle group 3-4 sessions a week is ideal Track progress by logging your strength increases

And although it is not proven, it is said that adrenal issues are what often lead to thyroid conditions like hypothyroidism. Ingesting too much junk/refined sugar spikes your sugar levels which causes insulin to be released, and then your body releases cortisol as well because your blood sugar crashes. The adrenal glands will start to weaken & your body will start to go into a state of  catabolism.. aka where it begins to break down. Your body may also lack essential nutrients from eating poorly (or you could be eating a healthy diet that simply lacks all the micronutrient diversity) & the thyroid gland will start to malfunction.

This is what leads us to seeing better results, like gaining strength, muscle lean tissue, and losing body fat… only IF we recover properly. This time period, often called the “anabolic window” is a time (within 45 min of exercise) where your body is BEGGING for nutrients 🌱 and basically waiting to be fueled so your muscles can get to work and start the repair process. Ignition will refill your glycogen stores, spike insulin levels (super important for building muscle), and shuttle the Phormula-1 into your muscle bellies & begin the recovery process. Supplementing my body right, especially with a great quality post-workout stack, has been most impactful for someone like me who struggles with building lean muscle.