PR Podcast

The PR podcast crew go over tactics and tips on how to stay on track during the holiday season. Also, how to prepare for the new year ahead. Eat food, lift weights, and stay on Santa’s nice list of you want gains and PR’s under the tree. Happy Holidays! 00:03- thanksgiving joys 00:06- episode topic begins 00:07- What Joseph does to stay on track on the holidays 00:11- what Morgan does to stay on track 00:13- what Annabel suggests to her clients to enjoy the holiday foods without the additional stress 00:19- fun thanksgiving stats 00:22- the gang talks about their holiday happy weight gain 00:23- How to prepare for the new year 00:24- focus on ADDING not subtracting 00:24- life can be easier with a trainer 00:25- What to look for in a good trainer/coach 00:32- Episode takeaways IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

Do you have a trip planned and don’t know what to fill your snacks holes (pockets) with while you’re on the go? Anabel and Joseph go over a list of their favorite travel snacks and some of the favorites from their listeners. Sit back, relax, and grab your favorite snack. 00:38- Annie hyping up her bench press 2:00- beginning of topic: snacks 2:30- benefits of cargo pants 3:30- Annie explains her traveling techniques 5:30- how to eat when traveling by plane ️ 9:40- IG audience favorite snacks 15:25- Annie’s favorite travel snacks 18:30- Joseph’s favorite travel snacks IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

Can you have alcohol and still reach your fitness goals? Assuming you're 21+, yes (drink responsibly)... Listen in for tips on tracking alcohol, some considerations when it come to health and fitness, and some of our favorite low-calorie options.  00:30- Explaining Fit Bits  1:20- alcohol macros  2:15- how to track alcohol macros  3:30- holidays and drinking  5:30- how Joseph tells his clients to track  6:30- possible negatives  9:00- don’t Drake and drive  9:45- alcohol and gainzzz (or lack thereof) - https://www.mdpi.com/2411-5142/4/3/41/htm  11:30- alcohol and the effects on plasma amino acids  13:15- social drinking  14:40- episode takeaways  15:30- Anabel and Joseph’s preferred drinks  17:50- Outro IG: @PR.Podcast // @fit_fluential // @evolve.anabel // @morgan.aquino

Tune in to hear bout... How to inspire drive and motivation Joseph's Peak Week Supersets/Super Duper Sets (Giant Sets) New Study! Metabolic Rate through the Lifespan This or That Segment  Articles/Mentions:  Huberman Lab Podcast - ‘How to Increase Motivation and Drive’ - https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000513916769 Article - ‘Daily energy expenditure through the human life course’ - H. Pontzer, et al (PMID: 34385400) Paper - Taking the long view on metabolism (perspective) - By T. Rhoads & R. Anderson (PMID: 34385381) This or Segment - IG: @mayraam_ CEO of @mealswithmayra & IG: @andreampm Owner of @officislsavagefitclub Found something valuable? Share this episode and tag us so we can thank you! Also, we would love to hear your feedback...please leave us a rating and review. Follow Us @PR.Podcast on Instagram! Anabel @evolve.anabel // Joseph @fit_fluential // Morgan @morgan.aquino