Ep 31 - Replay of Crunches and Cosmos Podcast

Coach Allison was recently featured on the Crunches and Cosmos Podcast.  C&C podcast host Mickie - a fitness professional with years of experience - recently completed our Metabolic Makeover Program.  In this interview she discusses everything she learned and got from the program with Coach Allison. 

If you have been considering signing up for our Metabolic Makeover Program and want an unbiased review from a fitness professional - take a listen.

Note:  Doors will be closing this week for our October Metabolic Makeover Program.  Reserve your spot here: Weight Loss Programs Kansas City | Work with Us | Couture Fitness (couturefitnesscoaching.com)

Schedule a free, 15-minute weight loss consultation call with Couture Fitness Coaching:   https://calendly.com/couture_fitness/weight-loss-strategy-call

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Follow Mickie on Instagram @onestrongsoutherngirl.

Check out her website:  https://onestrongsoutherngirl.com/

Thanks for listening, we hope you enjoyed it.

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Transcript

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Welcome to the Boost Your Metabolism After Age 30 Podcast. I'm Joe. And I'm Allison and we're your co hosts and the founders of Couture Fitness and Lifestyle Coaching. We're on a quest to help women design lives they love and bodies they adore. We were fed up with the dieting industry and decided to create something different. We're starting a calories up revolution where women are nourished, their metabolisms are healed and their bodies and brains start working for them in the battle against weight loss. If you feel like your metabolism is wrecked and you want to lose weight once and for all you are in the right place. Hey, everyone, you've got Allison here today. Today, we're actually going to be re airing a podcast episode from a podcast that I was actually a guest on. That podcast is called crunches in cosmos and their host actually did our program in April, and wanted to just do a episode all about her experience with our program. And it's just her honest review and her experience of the program. So hope you enjoy. Hey there and welcome to another episode of crunches and Cosmos I am so glad you're here today. This is another episode of season seven. And today's show features an interview with a special guests that you might remember from last season. Alison Sizemore. Allison is one of the cofounders of couture Fitness and Lifestyle coaching and the booster metabolism after 30 podcast, she and her business partner run a program called the metabolic makeover. And it's a 12 week program that includes coaching, nutrition, guidance and a workout plan. Now Alison talked about this program when she was on the podcast last season. And I was so excited by what her and her business partner are doing that I actually signed up for the program myself. That's right, I paid the money I signed up. And I wanted to report back to you guys because it sounded really, really cool. So in this episode, I'll be sharing my results after being a student in her metabolic makeover program. Now there are several things that got me interested in the program in the first place. First of all, Allison and Joe know what they're doing, I was really impressed with Alison's passion and her knowledge about the things they're teaching, and the philosophy behind creating a healthy body that you love that they share and encourage in the program. Second, I wanted to learn more about counting macros for a long time, I've wanted to know that and it's a cornerstone to the metabolic makeover program. So I thought what better way to learn about macros, then to start counting them, and they teach you all about it. So just so we're clear, despite my medical background, and over 20 years in the fitness industry, I didn't know much of anything about macros, or why anyone would want to count them. So I am humbly being honest about that. So. And finally, I love that the metabolic makeover program focuses heavily on strength training. So when Allison gave me permission, literally to stop doing so much cardio, it was liberating I was it made me so happy to hear someone say that you could be healthy and in shape and create the body that you love without so much cardio. So during this interview with Allison, we'll talk about the metabolic makeover program and my personal experience with it. And you'll learn more about it yourself, you'll hear what I struggled with, what I loved and what I actually recommend for other people. So I'm so glad you're here, let's go is your workout routine on hold because of the G word. I'm talking about the gym, maybe you're tired of the drive, or the cost or the inconvenience, or maybe just maybe you're tired of working out in front of other people. Whether you've been exercising at home for a while or you're just getting started, you're in the right place. I've been working out at home for 20 years and I know you can be as fit and healthy with home exercise as you can with the gym because I have done it. And I'm here to tell you how to do the same. I'm Mickey for one strong southern girl and this is Prentice and Cosmos. And I'm going to help you understand everything you need to know about the top fitness programs, products and services for women's home exercise on the market today. I'll also talk about motivation and mindset and get you on track to the best version of you. Here we go. So for those who are new to the podcast Welcome. I'm Mickey the founder and CEO of one strong southern girl, the sponsor of today's show and this podcast. My company is a female owned and operated small business with a mission to help women change their lives with regular home exercise. My company is unique I don't actually sell you workouts. My goal is actually to help simplify Home Fitness for you By breaking down all the best programs, products and services that are already on the market, so that you can easily envision how to use them and know which ones are a good fit for you. I've been doing this since 2016. I want you to know that a regular workout routine should not feel overwhelming or like a chore when done right and created around you and your unique life. A regular fitness routine can make you stronger on the outside and the inside and will change your life. So please head over to my website at one strong southern girl.com After today's episode to see how I can support you in whatever stage you're at in your home fitness journey. So thanks for being here today. Let's dive right into that interview with Alison Sizemore. Welcome back to the podcast if you don't mind for anyone who missed your your episode last season, it was season six episode 12 For anyone who wants to jump back over there and I recommend that people do tell us who you are and about your company. Sure, my name is Alison Sizemore, I am one of the co founders and CO owners of couture Fitness and Lifestyle coaching my business partner Joe, we have known each other for many years we have been I will say amateur bodybuilders for quite a long time. We work in the financial industry so completely separate from fitness but it has been both of our passions for for me my entire adult life i This has been my passion. And so we decided a couple of about a year ago now to join forces and create couture Fitness and Lifestyle coaching. So we provide fitness, nutrition and lifestyle coaching for clients. It is all personalized, very customized to the individual, we can get into that maybe a little bit more. It's all done virtually so you can participate. No matter where you live. You don't need any special equipment, you don't have to buy any special supplements. It's really just kind of teaching you how to make fitness and nutrition fit into your lifestyle versus the other way around. Awesome. Okay. And so for anyone again, who didn't hear the last episode, I would encourage you to go back and listen to Allison's like story about how they came up with their methods. And this the the philosophy behind why they do what they do. But the reason I wanted to have you back on here is because after the last episode, I got really excited about what y'all are doing. And so I enrolled in the program and did the 12 week program myself and I had so many people asking me along the way, especially family like asking questions about it. And so and I learned so much along the way. And so I kind of wanted to just chat about my experience and let other people know what they can expect with it. Because it was it was really amazing. Like I loved it, I learned a lot, which is always something you know, when I talk to anyone about fitness, my goal is always to teach people something they can use to work out them set like instead of you know that whole philosophy behind teaching someone to fish versus giving them a fish. So I that's what I really enjoyed about your program was that you taught people things they can carry on after the program to continue with your methods and philosophy if they like it, and I thought it was really, really, really interesting. And I learned a lot about it. And so really quickly, can you tell people what sets your fit kind of your fitness highlights and your nutrition highlights? What makes them different from a typical, like weight loss and fitness program? Yeah, a lot lots of things. So I think one big component is that we do provide, like the life coaching piece. So Joe is a certified life coach. And she runs two meetings a week, where she helps people with mindset because you can have all the knowledge in the world, you can know what you need to do. But sometimes just like figuring out how to do it and overcome the obstacles that come up just by living your life is that's honestly most people stumbling block. And so I think that lifestyle coaching piece is huge. That really different. I think that really sets us apart. And then I think what makes us very, very different than a lot of weight loss programs. We are definitely not just a weight loss program. I mean, most people I would say probably 90% of the people who come to us ultimately do want to lose weight. But we really take a look at the individual and see what is best for their long term health. So we do not just say anybody who comes to us wanting to lose weight, we're going to cut your calories, at least 50% of our clients and you you are not in this camp, but at least 50% of our clients have been under eating sometimes for months, sometimes for years, sometimes for their entire adult life, which I know might sound crazy. If you're somebody who tends to overeat, you're like what how can somebody do that? But trust me, it happens. We see it all the time. And what happens is their metabolism has Just it's slowed down and adapted. And we see women all the time who come to us saying like, Hey, I've been eating 1200 calories for the past 10 years, yet, I still have 50 pounds to lose. And I keep thinking, if I'm just a little bit more strict, the weight will come off, when actually what they need to do is they need to eat more, they need to repair their metabolisms. So I think that piece like really digging into where somebody's at what they've been doing to their body for the past, you know, not just in the past few months, but that maybe they're, for the past several years, seeing what they need, and really focusing on not the short term results, but what is going to get you like you were saying, the long term results that you can maintain, and you can eventually maintain without us, we want everybody to have not only the results as we're helping you along, to get to that good place, but then the knowledge to say, okay, I can actually do this on my own. And I won't need a coach after X number of months or years, again, because I've got the knowledge, I've got the I'm empowered, I've got the right mindset, and I can do this myself. So I think that's kind of what says, sets us apart. And really, truly we're looking out for everybody's long term health. We could always, we could easily, you know, go for those short term transformations and cut somebody's calories, when they're already in a dangerously low spot and say, Look, we helped you lose 10 pounds in 12 weeks, not no, you know, not showing that as soon as they stop, they're gonna rebound like crazy and never be able to maintain their weight. So really, truly caring about long the client's long term health, I think is what I am most passionate about doing. And what I really feel sets us apart, in addition to some of those other things I mentioned. Yeah, and I and I can confirm that I felt like the program was customized from the second I signed up, there is a lot of assists assistance or help support in whatever you need. You guys offered it really readily. You had the whole lifestyle opportunities, you tried really hard. I mean, the lifestyle coaching opportunities, you tried very hard to accommodate everyone to make sure they got the opportunity to be a part of those live calls and stuff with Joe. And that was really cool. I loved all the handouts, I've got them all in front of me, I went through them, I read them all the way when I first signed up, I was like, Oh, wow, it's a lot because he was a lot. And I wanted to read everything. I'm the combat person who's like, you know, gonna follow all the rules and do everything. And so I went through all of it. And again, it's how it's customized you know, is because of it, even though everybody gets the same packet, that's how you customize it because you get a questionnaire that you fill out and you guys make the nutrition plan, customized and, and one of the things, uh, you know, in my inner circle, you know, I knew that I did not under eat, I figured I was like, Okay, maybe, maybe fingers crossed, maybe I'm under eating, I can eat some more calories. But I, you know, quickly discovered that was not the case. But a lot of the people I know, you know, we're kind of are kind of like, like me, they my goals with the program were to tone more lose some body fat, and, you know, lose it, maybe lose a couple of pounds, but really, I just want to slim up and get, you know, more toned. And a lot of people that I hang out with are have the same goals and feel are like, there's no way I'm under eating. Like, they kind of feel that same way. And so they're like, would that help me? And I'm like, Absolutely, it's for you too. It's not just if you're under eating it's for any woman who wants to change the shape of their body and you know, kind of get more insight into what they're doing. How you control how you how you look and feel and and all of those things, you know, you do have control over those things. And so I knew I wasn't eating that I could be eating healthier. And so the things that said that I wish I told people were that I loved were learning about macros because you guys focus on macros rather than calorie counting. And I thought that was very intimidating for me because as long as I've been in the fitness industry, I still didn't understand macros. I was still like had to google it and look it up and figure it out. Like how much work is it going to take to count macros? I've counted calories forever and found out real quick it was not difficult at all Fitness Pal My Fitness Pal the free version actually does it for you when you put in the food so that was really helpful. And then the permission you you give everyone to not focus just on cardio like I needed that I think in there's so many women that do probably need to hear it's okay not to like it's almost like a I don't know but it's like you can't feel a satisfaction from a workout unless you do this intense cardio so many days a week a lot of women and I think that's that's me. I always felt like I had to work at like really intense cardio all the time but you always you know, you gave me permission to hear you guys the way you you talk about how it's okay you know, to focus on weight training versus intense cardio you don't have to do high impact cardio all the time and my body is kind of like done with cardio that into that intense exercise that so hard on your body all the time. I feel that I'm at that place too, but it's scary tobacco weigh in. So I loved that you gave the tools necessary to change the shape of your body with weight training and encourage that. And so yeah, can you talk about that a little bit how you guys focus less on cardio and, and so far the fitness aspect. And then also on the macro side, I have a lot of questions that people gave me about macros. I was going Oh, yeah. Okay, I'll start with the fitness piece. So we, I mean, we kind of probably come across as like cardio haters, we're not cardio haters. I just think it is a very, it is an overused tool, when people think they you know, if you want to lose weight, you think I've got to go do this cardio. And it can be a really good very short term tool, but very quickly, your body adapts to it. And it will just kind of be like, that's what it needs. Now to just be normal. Kind of like when you start drinking caffeine, you, you know, you start drinking caffeine, and you're like, wow, I've got all this energy from this one cup of coffee. This is awesome. Well, pretty soon, you just need that one cup of coffee to be normal. And you're drinking two cups of coffee to get that extra energy. And you know, the cycle just continues. It's kind of the same way with cardio. If you set out to lose weight, you say, Okay, I'm going to do 30 minutes of cardio a day, you will probably lose weight if you had not been doing anything before. But eventually guess what's going to happen, your body's going to get used to it. And you're going to have to say okay, well now I'm going to do 60 minutes of cardio a day. Well, pretty soon you can't, you don't have the time to continue adding that cardio on your body just when it when you do that cardio, your body just sees that you want to become more efficient at it. And efficiency is not a good thing when it comes to weight loss. You want to be inefficient with how your body burns calories. And so it becomes really efficient. And it gets to the point where you're hardly burning anything, even when you go on like you know a four mile run or do an hour long hit training class and I've been in the same boat. If you listen to one of our recent episodes, on our podcast, I tell my own story of how I used to weigh over do cardio under eat, and I got to this point where my body was stuck, I couldn't lose weight. And I didn't know why I thought I just needed to work out harder, I needed to eat less, when in reality, I needed to cut back on the working out and eat more. I just I didn't realize it for many years. And so that's kind of the reason why we're not big fans of cardio, your body is going to get used to it very quickly. It also can speed up losing muscle, which we certainly don't want to do. So really the weight training, it's what's going to get you the long term results and allow you to have a healthy metabolism and get to the point where you're teaching your body to burn more calories automatically. I mean, who doesn't want to just it's kind of like, do you want to put your money under your mattress and have it just sit there? Or do you want to put it in an investment that is earning money while you sit there and do nothing and sleep. Weight training is kind of the same way I would say cardio is like manually burning calories. But weight training is like teaching your body to burn more all the time, when even when I'm just sitting here at my computer, I am burning more calories because I am always trying to add more muscle to my body. So that's why we focus on the strength training because again, we're all about the long term results, not the short term results we do so we do add in cardio. If somebody's maybe, you know trying to meet some specific goal, like let's just say for example, a wedding if somebody was four weeks out from a wedding and really wanted to push themselves I would say yeah, let's add some cardio for these last four weeks. But I wouldn't want to do that to somebody for a year for sure. So that's why we really focused on the weight training it becomes so much more important to as we age. I mean yes, I would say if you're 20 you should wait train if you're 25 you should wait train but if you're 40 if you're 50 you have to be weight training for so many reasons that have nothing to do with how you look just to keep you healthy to prevent injury. So many benefits especially as we get older and we will naturally lose muscle as we get older if we're not doing something like weight training to try to preserve it or even add more so that hopefully that answers your question about about the weight training. We really have very few clients who are even doing any cardio in their programs we'd like to give people step goals a lot of times we'll say hey try to meet you know get 7000 steps a day in but we really don't like to give cardio that much unless somebody already has a form of cardio that they enjoy doing. We certainly work with them and say okay you love for example riding your bike you can keep riding your bike and we'll you know that will be your cardio because you guys focused on I mean interrupt you but real quick so you're still on on the on the exercise portion before the macros you guys focus on that the neat thing the for you and I loved that too because I've read so much about it but I you just kind of put it to the side and we tend to focus on intentional cardio versus those those calories were burning all day. And so with the step count, it was so eye opening for me to see how little I was moving during the day when I wasn't intentionally exercising. It was crazy. So can you explain to people what that is and how you guys incorporate the step count or you know, yeah, encourage people for regular movement. Yeah. So when you say need meet stands for non exercise Activity Thermogenesis. So it's really just the activity that you get in in a given day. That is not like your formal exercise. So like, if you go to the gym and get on the elliptical for 30 minutes, that's cardio that is not neat. But neat might be something like, you know, when I'm walking around my house, trying to pick up all my kids junk at the end of the day, you know, I can get in several 1000 steps, just from like going around my house, picking things up. That is nice. That is me, you know, burning calories, just doing my everyday life. And so that's really more what we would like to focus on for a couple of reasons. One, it's not, it's usually very low impact and low intensity. So it's not going to be a stressor on your body, but it is still general activity. And I think it's very doable for most people, you don't have to change into, you know, certain type of clothes, you don't have to drive to the gym, it's just, hey, I can go take a while right now. It's literally like 102 degrees where I live. But you know, if the weather's not terrible, I can just walk out for a quick loop around the block and you know, get into more activity pretty easily. So that's another reason we like to do that it's just more doable for a lot of people. And then finally, like you said, it's really easy to maybe like, do 30 minutes of working out in the morning and then not move the entire rest of the day. And it's, I would say it's much more beneficial to kind of like spread your activity out a little bit more especially like, for example, after you have a big meal, it's really good, it will really help with your glucose levels to maybe go for like a 10 minute walk after you eat dinner or something. So we definitely tend to focus more on setting step goals versus saying go to the gym four days a week and do 30 minutes of cardio. Okay, cool. So moving on to the macros. So you guys focus on are encouraged people to hit certain macros in their nutrition plan versus calorie counting. So can you explain to people what macros are? And what's the difference? And why focus on that versus just cat total calories? Yeah, definitely. So they're very related. So if you there's a math equation you can do to take figure out from what your macros are to figure out what your total calories are. The reason we like to focus on macros instead of just calories, calories are certainly important. But we'd like to focus on the the further breakdown, we want to make sure people number one are eating enough protein. Most people when they come to us are drastically under eating protein. And so getting, making sure people are eating enough protein in order to build muscle and, or in or keep the muscle that they have is really important. So that's one reason we like to track macros. And then to sometimes people are maybe really afraid of a certain macro right now it's carbs. But you know, 20 years ago, it was probably fats. I mean, we want to make sure people are eating enough carbs. Because believe it or not, carbs are not evil. They're very demonized right now. But we need carbs. Especially if you are an active person who is lifting you probably can eat, you might be elite, twice the carbs you think you can. So that's why we like to do that breakdown. And if you know if you track your macros, and it's like you said it's not any harder to track your macros than it is to track your calories. If you just find an app that you like, such as my fitness pal, which is my personal favorite. If you just put your food in, like let's say I had a string cheese and an apple, I put that into my fitness pal, it's going to tell me what the macros are. So it's not like I'm having to do these crazy calculations to figure those up. And at the end of the day, I can just kind of look and say, oh, okay, here, you know, these are what my macros are. But the calculation is, for every gram of carb or protein that you eat, you multiply that times four to get your calories and then fats, you would multiply each gram of fat times nine. And that's how you can kind of figure what your calories are. So what makes up the macros? It's the fats? Yes, yes, protein, carbs and fats are the three it's macro nutrients. People call it macros because it's shorter, but those are the three macro nutrients as compared to micronutrients, which would be something more like vitamins, the vitamins like vitamin D, and the minerals, things like that. Those are what I would consider to be the micronutrients. Okay, perfect. And so, so no demonizing or not counting calories is bad or wrong. It's just a different approach. And why it's mostly so that you you guys took that approach to help people get more protein. So I will tell you when I was doing it in County mind, I had a really hard time not hitting the carbs but hitting the protein. I cannot it's really, really a challenge to I was not eating much protein. I still it's I still find it challenging to get in the protein that you guys recommend using them. I do think That is yeah, that's pretty common. And I think there's a couple of reasons for that. One protein is, it's more expensive for one thing to eat to find good protein sources than it is to find carb sources. They're just carbs and fats are very readily available. They taste really good. Think about some of the, you know, like junk food that just tastes so good. Like, if I'm gonna eat a Snickers bar, there's hardly any protein in that. But there's a lot of carbs, there's a lot of fats. Ice cream, I mean, chips, like think of anything that's we know is not very healthy, but it's delicious. It's loaded with carbs and fats, because that tastes good to us. But protein is just something that is, it's harder to come by, you often have to be more intentional about eating it. You know, if I'm craving something, and I'm, you know, I'm, I just want comfort food, I'm probably not going to say I want to find a grilled chicken breast. Easier to get in the carbs and the fats, especially in today's world. But the protein is so so so important, again, for so many reasons. So I do think most people, and not all, but most clients do struggle with that the most. And it's just something that you have to be intentional about. And I feel like once you get in the habit, this is what I tell people, I'm like, Just tell yourself, you will not eat any meal or snack without protein. And if you kind of give yourself that rule, it will eventually become a habit. Like for me, I've been living this lifestyle now for over 15 years, I wouldn't even consider going to have a snack without protein in it at this point. It's just such an ingrained habit. But it does take some intention for sure. When you first are trying to get more protein. It definitely takes intention. And I'll for anyone who's curious. So I was in the 12 week program, I was a pretty good student for I would say eight weeks. And then summer hit and my daughter it plays travel softball, and basically for the entire last four weeks, we've done nothing but travel haven't been home, I've really struggled with just getting your workouts but especially following counting my calories because we tend to eat out so much. So we do pack some food, take some stuff with us. But it's twice as hard to be intentional and to pack every single meal for like an entire week at a time. I mean, that was really difficult for me. So I would say I was a terrible, terrible student the last four weeks, I did slim up I did lose, I think five pounds. That before I didn't before. And after I did. I definitely got more slimmed in tone, which is what I was looking for. I just wanted to feel it's a feeling it's a sensation in my own body. I don't know what it is. It's hard to explain women know exactly what I'm talking about here. But it was it's that's all it was. And I just feel, you know, less bulky, I guess, by changing my eating, but the what I struggled with the most was definitely the protein and I know I reached out you, you guys. Everybody's assigned a coach. So for anyone who's wondering you, you have you guys reached out to us every week as as someone in the program, you know and asked about questions, we're really You guys are really, really good about supporting, you know, so if I was, you know, not reaching out to you for the help I needed you always asked me and your coaches always asked, you know, what help do you need help with? And for me, it was always what can I eat at this place? Or what can I like I am I don't want to eat lunch meat, what can I eat, you know, and I found these tuna things that they make now that are really, really good that I discovered, but it does take some a lot of intention, actually at the beginning, all depending on how you eat probably now I guess for some people, it's probably easier than others. But for me, I just did not donate a lot of protein. I just don't, I don't particularly there's not a lot of meats that I like I think so that makes it difficult. And I live in a small town so we don't have a lot like our my shopping options I think are also limited. As far as choices go that for things that are good and just to get a variety. So I'm not always getting the exact same protein over and over and over. And so So for anyone who's wondering like that, I just wanted to point that out like I those are the things I struggled with, but definitely doable. It's not no different than any other kind of intentional eating, I guess, depending on the program you're following, but I I really really enjoyed learning about the macros and trying to get in more protein because you always philosophies absolutely right for women, especially, you know, once you hit over 35 to 40 we lose that, you know the the muscle mass that we need to for bone health and for you know, long, just long term. You know, studies have shown that, you know, long term health for every kind of disease that goes on with you, you know, to have more muscle mass is is a healthier attribute to have just helps you stay healthier and live longer. And osteoporosis I know runs in my family significantly so I'm always worried about it about bone health and you know, being stuck wrong and is is having muscle not being bulky, but you know, working on your muscle helps with that. And like you said, you lose muscle mass. So you have to be very intentional about it as we get older because I do think you don't realize how much muscle mass you lose as you get older, like just naturally, if you're not using those muscles, it's just the way it's like three to 8% per decade if you're not doing anything about it. Now, I I interviewed on our podcast 74 I want to say your old bodybuilder, she has muscle, let me tell you, but she is very intentional. She's been lifting weights her entire life. So it's not to say you are doomed, and you're gonna lose, I must not be able to open like a can you know, by the time you're 70, but you do have to be intentional about it. Especially in today's world. I mean, we have so many luxuries that allow us to be really lazy if we want to, I don't really have to move much. I have a desk job. I don't have to move much in my day. But in order to stay strong, that's where the weightlifting piece comes in. I mean, I say lift weights, there are other forms of strength training. But in today's world, most of us just don't have manual labor type of jobs. And so it's usually weightlifting, that is going to give us the strength training, that we need to preserve that muscle. It's just so so important. I can't even like just setting how you we look aside, of course, it's going to make us look amazing. It's going to give us curves where it's just going to make us look great. But setting that aside just too many benefits to even mention. Yeah, especially as we get older. And for anyone who's wondering you guys do give a fitness like an exact workout like you gave a template and said, these are the number of reps the weight choices like this is what you wanted me to do. Like it was very, very easy. Yeah, we didn't touch on that. But yeah, we do give workout programming as well. We have two certified personal trainers that are on our staff and kind of helped us come up with different workouts but they're all customized. So you were you were in already really good shape. I mean, you were very comfortable lifting, doing what I will call the big lifts like squats and deadlifts. But we have people who sometimes come to us saying I've never lifted a weight in my life. And I have no equipment. And so for them, we might start them out doing two days a week of strength training, doing bodyweight only exercises. A lot of our clients work out at home. So we'll give them exercises to do with whatever they have. It's often dumbbells, that seems to be the most common thing. But yeah, we will definitely give very specific. We want you to do this many sets and this many reps of this exercise. Yeah, very, very laid out structured plan. Okay. Very cool. So for anyone who's wondering, how can people enroll in your programs, like how do you structure your programs? And what are their options if they want to work with you? Yeah, so like you said, everybody, it is very customized, some people have to eat more, some have to list some need to work out more, some need to work out less, believe it or not. So we start our programs on the quarter. So we will, our next program will open up for October. So we will start enrolling people really anytime. But usually like beginning of September is when we'll start enrolling people for that. And then the next one will be January 1, April 1, July 1. And the reason for that is it really just helps us stay organized, we do a lot of like I said, my business partner is a certified life coach, she will have some meetings where it makes sense to deliver this information to everybody like in their first week of the program, instead of maybe their last week. So that's why we sign people up in these quarterly rolling sessions. But for anybody who is interested in working with us, I would say just go to our website couture fitness coaching.com. We're also on Instagram at couture fitness coaching, you can sign up now to get on our waitlist and we that basically will just ensure it doesn't hold you to anything but it will ensure that we will hold a spot for you. That way, if you were interested in doing the October program, we will make sure that we have room for you in that program. And then as time gets closer, we'll start sending out emails you know, reminder email saying hey, if you're interested in working with us, you know set up a constant call with us everybody can set up a free call and make sure the program is for them ask questions about the program. And then basically what happens from there is you just buy directly from our website, all of our prices are on the website. We don't try to keep that confidential at all. I mean, you can go out there right now and see the price of our program. And then once you buy you will get that very detailed questionnaire and that's what we're going to use to build your customized plan. I love that and all of your coaches are female. They are all female right now. They're all female not to say we might not have a male coach someday we actually do have some male clients. It's usually like husbands of our female clients. But yeah, right now all of our coaches are female. We've got various backgrounds. We have some that specialize in more in the nutrition or the hormonal aspects and more in the like the Personal Trainer. nerves, but they're all trained by me, we all coach with the same philosophy. Everybody coaches, we're all on the same page with how we coach, all of our coaches are absolutely amazing. I love that. I like that you're a female team, but not that I would have anything against a male diving in there. But I just that appeals to me too. So I think it's pretty cool. And I like to, you know, the community, there's a lot of community in your program, a lot of opportunity for if people want that to be a part of a community of people going through the same thing that is there for them if they if they want that. And if they don't want that they don't have to be involved as much in that, but you can. That's a part of it as well. You guys have a lot of, you know, support. And then people I think you'll people will see on your website, if you want to go beyond the metabolic makeover 12 week program, you can actually continue to work with you guys for six months or a year. In addition, yeah, yeah, we offer. So you'll see on our website, it's got a couple of different options to buy. But it's literally the same program. It's just different lengths. So I tell people, if you've got like for you, for example, you are in great shape, you had a few pounds, you wanted to lose, you wanted to you know, learn a little bit 12 Weeks was perfect for you. For somebody coming to us who let's say you've got 50 pounds to lose, and you've been eating 1200 calories for five years, you're gonna have a much longer road ahead of you, you first have to repair your metabolism before we can even think about doing a calorie cut. Because the calorie cut just won't work. If you're eating 1200 calories already, that's just too low. So for those people you might need six months a year. And I'm very honest with people in the consulate calls, I will always tell you like, hey, it's going to be a nine month or 12 month journey for you. But you can always buy at 1212 week at a time just to make sure you liked the program too. So okay, so very cool. So if anybody wants to learn more about you, I will definitely have links in the show notes. And like you said, you're on Instagram, and your website is couture. fitness.com Couture fitness coaching.com or fitness. coaching.com. And do you guys have anything cool coming up? And it's new or different? And also people need to check out your podcast. It's very fun. I mean, there's a couple of episodes in there that are I listened to the one you just did with Wagner. Rob Wagner, I think, oh, yeah, that was a cool one. But you just did one also on your story. So if anybody wants to know more about you and your story and how you got into this, but you guys have a lot of really informational episodes about your philosophies and macros, and again to answer people's questions. So what's the name of your podcast, it is called it sounds gimmicky, but it is called boost your metabolism after age 30. We also have a Facebook group as as the same name. And that's kind of why we named the podcast that but it sounds gimmicky. But it's truly like that is really what that is truly the key to being able to maintain your weight for life is keeping your metabolism healthy. So we talk a lot about how to do that and how the gimmicky things that will not help you do that. fixes for that, sadly. So yeah, definitely check out the podcast. As far as fun new things that are going on, we do offer a free challenge every month, it is open to anybody, you don't have to be a client, all you have to do is if you follow us on social media, there will be a link on a very recent post probably as of just like yesterday or the day before, where you can sign up for our monthly challenge. It changes each month, I think our next one is going to be a strength training one. And there's always a prize. So if you sign up and you were chosen as the winner, there's always some sort of a prize. Sometimes it's like a $100 athletic gift card. Sometimes it's a cookbook by one of our favorite macro bloggers. So anybody can do that anybody can win, you don't have to pay any sort of money, just sign up for free. We do those challenges in our Facebook group, which is called boost your metabolism after age 30. Anybody can join that group. And that's where we'll have people do things like you know, post a picture of you flexing and get entered to you know, win win a prize or something. So that's kind of our fun things that that we're always doing that are completely free. Cool. So for anyone who's who wants to get to know you guys better before they sign up for the program, definitely join the Facebook group, listen to the podcast, and you'll get to, you know, know what you guys are all about. So that's very cool. So thank you so much for being on the podcast again. I definitely recommend your program to anyone with any fitness goal. Really? I mean, is there anyone who you would say, we're not for this person? Or basically, since it is so customized? I feel like you know, as long as you're willing to exercise and willing to eat intentionally and be honest with what you're eating and all of that. I would say it's really ideal for anyone, right? I think it can be for anyone. Yeah, I mean, whether you're, you know, overeating under eating whatever. I would say you have to be willing though, to put in the work on your end. I mean, you've got to be ready to track your food. We can't make decisions on what to do with you if we don't have data to know what you're doing. So you've got to be willing to track your food. You've got to be willing to dedicate some time and not even a lot but some time to getting in You're lifting and probably getting some steps in. So if you're not willing to put in the effort on your end, I would say we're not for you, we are all virtual and so if you need somebody who's literally like going to meet you at your door and like drag you out of bed and make you go do your workout, that's not us. But otherwise I would say yeah, we can be for anybody. I love that I also love that you are virtual, I mean, it's just everything about it. It's just like spot on all the little things that people need right now because you can do it from home. It's and it's you're learning the whole time. So things tools and things that will you know take you serve you for the rest of your life. And so, anyway, thank you so much. So make sure you check the show notes for links out to the couture Fitness and Lifestyle website where you can get more information about Allison and Joe's metabolic makeover program and I highly recommend tuning tuning into their podcast, the boost your metabolism after 30 podcasts where they cover a lot of the Phyllis philosophies that make up the foundation of the program and explain why it's so successful. So if you enjoy today's episode, please support me by leaving a positive review and telling other women about me and one strong southern girl that's o n e strong southern girl all one word NO spaces.com And don't forget to head over to the website and see all the resources available for women who work out at home including my best selling aerobic steps and hundreds of reviews of the top programs, products and services for women's home exercise on the market to help you find the best one for you and your unique life. I will see you next time. Thank you for being here today. And remember girls life is complicated fitness doesn't have to be you're a warrior believe it. This is Miki, I will see you next time. Bye. That's what we've got for you today about how you can invest in your metabolism and start losing weight by eating more and exercising less. Trust us you aren't too old and it's never too late. If you want to learn more about this topic, head over to our Facebook group. Boost Your Metabolism After Age 30. You can also follow us on Instagram or Facebook at Couture Fitness Coaching. And if you want to work with us, join us for our next 12 weeks session.