From Finance to Fitness: Angela's Champion Bodybuilding Journey and Empowering Muscle Health for Women

Embark on an extraordinary transformation with Angela, a former finance guru whose quest for health catapulted her into the world of bodybuilding, ultimately crowning her a champion. Our latest episode unveils her enthralling story, from the depths of dieting despair to a newfound prowess in nutrition and muscle mastery. Tune in and witness how Angela conquered the psychological hurdles of restrictive eating, revolutionized her perspective on cheat meals, and nurtured a more nourishing bond with food. Her narrative is not just about physical rejuvenation—it's a profound chronicle of personal growth, determination, and the pursuit of a dream that led her from the corporate grind to the glittering stages of the U.S. bodybuilding scene.

Imagine a world where muscle health is synonymous with cognitive sharpness and emotional equilibrium. Through our conversation with Angela, we dispel the myths that shadow women's muscle gain, reassuring you that achieving a strong yet sleek physique is entirely within reach. We delve into the significance of resistance training and how it transcends mere aesthetics, offering women of all ages a path to improved metabolic function and insulin resistance. Join us as we explore the landscape of supplements, shining the spotlight on creatine and its specific advantages for women, and tackle the challenges of acquiring enough of it, especially if you're navigating the nuances of a plant-based diet.

Wrapping up our fitness odyssey, Angela imparts invaluable advice on crafting a workout regimen that fosters growth while safeguarding against burnout. Grasp the nuances of muscle fiber types and their influence on your training approach, and garner practical nutrition tips that focus on the critical role of protein in muscle upkeep. Whether you're seeking to calibrate your workouts or fine-tune your diet, this episode is a treasure trove of strategies awaiting to elevate your health game. And if you're eager for more personalized guidance, we reveal how you can connect with Angela for bespoke fitness counsel. Don't pass up the chance to transform your fitness journey with the wisdom and inspiration this episode has to offer.

Transcript

Speaker 1: 0:11

Hello and welcome to Health with Fitness Redefined. I'm your host, anthony Aiman, and welcome to another five-year-old episode for you guys. We've done a lot of stuff for dads recently, so if you want to take a listen to those shows, they have been amazing. What to do common stereotypes inside of being a dad do's and don'ts Go check out those previous episodes. There's a lot of cool stuff going on and, yet again, still can't believe we're four years into doing this. So thank you, thank you, thank you too. All of the audience really really appreciate you guys bearing with me.

Speaker 1: 0:47

Over the last four years, things have changed and I hope you enjoy it. Speaking of change, do not forget we are leaving YouTube, so if you do listen video on YouTube, please just a little note we will be leaving in the next couple of weeks, so make sure you hop over to Rumble. If you want to continue streaming this on videos, let us Rumble. You can find us Health Fitness Redefined over there. We have been blowing up on that platform, so thank you guys for following us over there. Audio still going to be on everything, same as always. So if you're streaming Spotify, you're streaming on Apple Podcast. It's perfectly okay. We'll be there for the future and beyond. So, without further ado, welcome to today's show, angela. Angela, it's a pleasure to have you on today.

Speaker 2: 1:34

Thank you for having me, anthony, my pleasure.

Speaker 1: 1:38

Excited to talk about something on the complete flip side, because I'm sure all our female listeners are just going on about Anthony. Stop talking about men, let's talk about women.

Speaker 2: 1:50

Yeah, let's go.

Speaker 1: 1:51

Really, really excited about that. So before we really hop into today's topic, Angela, just tell our audience a little bit about yourself and how you got into the competitive bodybuilding world.

Speaker 2: 2:05

Yeah, I never planned on it as a teenager. Going to college, very basic. I was always into sports, though, but it happens. You gain the weight in college, and what I did what I think most women do I got into, of course. I got a gym membership and I got into cardio and I was this crazy cardio person trying to lose the weight. And then, of course, what I also did was, oh, you get into all those diets no carbs, no fat, like Keto, paglio, you name it. I did it With failing all the time, and the only thing what happened was I got just skinny fat and I was a size zero, felt horrible, I couldn't even move, I had depression.

Speaker 2: 3:00

What happened too and this is it ties a little bit into competing, which I stopped, but you get into a pattern Like you get really strict on a diet and then you have that cheat meal on Sunday. So, oh, I know, we all know this cheat meal. So what happened was like during the week I was super clean, very restricted, very hard on myself, and Friday I was starving. And then I had my little voices in my head oh my gosh, almost there. Sunday, sunday, sunday, and then Saturday I was like already dreaming of all the cheat meals I'm going to have, and this was like such a mind game. And Sunday it went all downhill, like my cheat meals started at 9am and ended at 6pm worst days. And then I felt terrible on Monday and, to be honest with you, I don't even like the name cheat meal. I'm not a cheater and I decided this is not good for me. I don't want a cheat meal in my life.

Speaker 2: 4:05

So that's when I educated myself into nutrition. I got my nutrition degree. That was back in Germany, though. I was at the time in Germany and I worked as a banker. I was in finance yeah, nine to five job and all this other stuff was going on behind the scenes, like the crazy workouts and all that, and until I couldn't do anymore, I had a complete breakdown, a burnout. My blood work was all over the place, major health issues.

Speaker 2: 4:39

I had at the time not the best relationship and he was big into mountain biking, so I literally had a breakdown during that and my lung collapsed and I ended up in the hospital and from there it was like, okay, you've got to do something. And actually my dad, my biggest supporter said okay, you always wanted to learn English, go to the United States and do that and take a break. And so I went to a school in Naples, florida English as a second language, very traditional, and what I did then again, I just gained a lot of weight. I wanted to hide, I didn't want to be seen. I was just 180 pounds, which is huge for me. It's a big number. I'm usually around 130 pounds. So, yeah, I went, I did that.

Speaker 2: 5:34

I wanted to stay so badly in the US and I got an internship at a bank and my immigration lawyer at the time who worked with me said I can't get a work visa. There is no way you can stay in the United States. You have to have a special skill. Because there's so many bankers in the US, you're not going to make it. And I'm like, well, the only special skill I have is I lift things up and put them down. I'm really good at weightlifting, really good.

Speaker 2: 6:06

That's when I started that in Germany, already, trying to fix the nutrition part and the muscle building the muscle was actually one of my key components and getting on a healthy path. So I did some competitions in Germany in figure. That was the IFBB traditional, the biggest association. So, yeah, my lawyer said you've got to do something special. I said, well, what's special? I can do bodybuilding really good. And she's like, well, you've got to win a world champion title for the United States. I'm like, okay, let that sink in for a while, I need to do what. And she's like, yeah, you have to get a big title for the US and then you get a green card. I said, well, okay, this is what I can do. So I dialed everything in. I cleaned up my diet, very balanced, though I had the knowledge now how I work with protein, carbs and fat to push my body to the limits. I got into real serious weightlifting and I prepped myself for the first show.

Speaker 2: 7:21

That was Miss Florida. And I'm like, well, I give it a try and see and feel it out and we'll see where it goes. And, yeah, I won Miss Florida, took overall in Miss Physique actually in natural bodybuilding, that's where they drug test and everything. So, yeah, when I had the Miss Florida title, I got qualified for Team USA. I'm like, wow, okay. So I kept going and this is your small get. The world gets really small if you're on a path where you know you need to be on, and there was nothing what could have distracted me from going to Miss USA and I felt really good. It was just a different energy. It was. Everything went well, I had no injuries, the workouts were great, like my diet was going. I could see the body changing, getting better and better and better. And yeah, I competed at the Miss USA.

Speaker 2: 8:20

I was in Los Angeles Big show, I have to say and yeah, I won Miss USA and therefore I was qualified for Miss Universe. I'm like, wow, this is really happening now. This is really really happening. So, another three months, this is a long time for competitions. I had to keep going and prepping and, yeah, I was able to represent the United States at the Miss Universe show and that.

Speaker 2: 8:51

That on that day I remember like all I wanted was to be in the finals. It was a huge show, tons of competitors. It was just crazy backstage and I said to myself I want to be in the top five to show my show bikini. In the morning you have like the pre judging with just black bikini and you get compared to the others. In the evening is where you have like the music and you do your posing routine and that's like the fun part and that's that was my goal. I'm like I want to be at least in the top five. So after the break you get the list where you can see who's qualified for the finals and my name was on it. So I'm like, oh my gosh. So okay, I had an American flag bikini. I my posing song was here. She stands by Michael W Smith, I believe, and it's about the American flag of the 9 11.

Speaker 2: 9:49

And that was my posing routine and I was so proud to presenting it and I had so much fun and the audience saw us and the judges must have seen it too, because they announced, like place five, four, three and I was still standing there. I'm like, geez, I can't believe this. So then it was between second and first, and when they announced the second place winner, you can actually see in the video how I checked my number and I'm like, oh my gosh, I just won Miss Universe. Oh my gosh. So yes, I won Miss Universe, I got my green card and, well then, I changed career. No more banking, I became a personal trainer. I started from scratch, having no clients. I became a health coach and I just finished a degree in hormone health for women and I got really dialed in into helping women to build muscle Because I saw a need for it. This is a huge problem in the United States of worldwide. You can, yeah, it's a big problem.

Speaker 1: 11:02

That's a great story and it shows that when you have like extrinsic motivation meaning you had a bigger factor beyond just I want to win for myself that ain't really motivated you to push forward.

Speaker 2: 11:15

Yes, yes so.

Speaker 1: 11:17

I love, love that story. It was definitely inspiring for people listening like look, it's possible if you have motivation to like immigrate to the US or achieve something you never thought was possible. Like one out of a billion people are going to get this, like you can. You can do it if you just set your mind to it and keep going forward.

Speaker 2: 11:37

Yeah, you know, anthony, the funny thing is if somebody, oh, I remember the days when I went to trainers and coaches and I said I want to be a bodybuilder, they looked at me and they said no, straight up. No, you don't have the body, you don't have the symmetry you can put on muscle. They told me so many times I cannot do it. I mean, I mean, I cannot remember like that somebody ever said, oh yeah, you, you can do this, you can't. No, I got so many no's and I just kept going and that's why I think community and support is so important with my clients. They always have my support because you can achieve and do whatever you want, whatever is in like your heart and your mind. You can't do it.

Speaker 2: 12:28

And is it easy? No, it's hard, but that's okay. Pick your heart. You know life is always hard, no matter what. If you're overweight and you have to get on an airplane seat, you have to tie your shoes, you have to walk upstairs and you're really, really heavy, that's hard. So pick your heart. My heart is to eat clean, to work out on a regular base and be able to move and be healthy. So you know where I'm coming from.

Speaker 1: 12:59

Yeah, I totally understand. It's pick what you want to deal with now to say you don't have to suffer later. Yep, it's so true. If I worked out previously to getting heart, maybe my injury would have been way less severe like that's yeah. I just dealing with the heart on the flip side of it.

Speaker 2: 13:20

Yeah, but seeing you worked out and fixed it, yeah.

Speaker 1: 13:24

Yeah. So it's definitely something to think about, and I want to talk a little bit about women's health, women's disease, because I think it's really important and you're starting to see a change. I will say that I'm seeing more and more females getting into the weights, being less intimidating, going over to the big dumbbells, the guys there, and but you still see them. Oh, if I want to lose weight, I need to run. It's, we're getting there, but why is that not the case that, hey, if I want to lose fat, I need to run?

Speaker 2: 14:01

Well, the thing, what I think is very interesting in general is that we look at the whole problem from the wrong side. We are so focused on fat loss, so focused on how to whatever supplement diet or crazy exercise programs, how to get rid of body fat. The key is this is, for women especially to build healthy, solid muscle, because the muscle is the biggest organ in your body and it communicates with everything, with your metabolism. If you have healthy muscle tissue, your metabolism is totally different. I have so many women. They deal with insulin resistance and that's being not able. They produce insulin, but it's not opening up, basically the key to the muscle and getting the glucose in, because the muscle is just not a good quality muscle. They never worked it, they never trained it and then the body just doesn't know what to do with the glucose they're eating. Here is the key get the muscle going, have some resistance training and you can fix insulin resistance. This is one of the easiest ways to fix that problem. And I have so many women in their 40s and 50s and they're like I don't know what happened when I was younger. Well, yeah, because the muscle quality was just better and you kept abusing or not taking care of it and it just declined and we lose muscle, like every year. We can't just let this happen. We have to keep the muscle up as good and as much as we can as we age.

Speaker 2: 16:00

What is interesting too in that regard and this is for women specifically like they hear, building muscle and they think, oh my gosh, I don't want to book up, I don't want to be huge. And, trust me, you have to lift a lot, a lot of weights to be big and huge. And this is not what it's all about. You really want to create a flux in the muscle, meaning you want to, like, by training it, squeezing the muscle out, getting rid of the glucose, emptying it out and filling it back in. You want to have this metabolism, the cycle, going to get a healthy muscle quality.

Speaker 2: 16:39

The other thing, too when you have healthy muscle, like I said, the muscle communicates with almost everything in your body. You have better cognitive function, you can focus better, you're way more balanced if it comes to emotion, like anxiety, depression. This is what women deal a lot with, especially premenopause and menopause the up and downs, the mood swings. Well, the healthy muscle quality is not there. Yeah, I'm repeating myself and you will hear it a lot in this conversation, but this is another huge benefit You're way more balanced and way more grounded.

Speaker 1: 17:15

Yeah and it's something to hear a lot of is especially with my bodybuilder trainers. The clients go I don't want to have as much muscle as that person, and it's. You have to try to explain. Well, they work out twice a day, eat perfect, and I've been doing it for 15 years. Right, exactly, you're not going to be like that. And then for a female to build muscle like a guy, it's one nearly impossible and two men. Just you don't have the testosterone that men have, so you're not going to be able to pack it on.

Speaker 2: 17:57

Yeah, it's just a different hormonal environment. We are not meant, our frame is not meant to have that amount of muscle. Interestingly, we cannot even measure muscle. If we measure, we measure body fat and on the scale there is like the muscle, like the rest of the organs, and you get the water weight on the scale as well, but then you can't even tell how much muscle it is. The only way you can do that is with a DEXA scan, which I would recommend just getting it done to know how much muscle you have. And I'm a numbers person maybe that's because I'm a banker, but I just like to have data, especially when you have a goal in mind. I can make a plan A to B, but if I don't map it out and know how to go and where and what to do, it won't work. So I like having stepping stones and tools to measure it and, yeah, so I can dial my clients in. Yes, it's the same with supplementation.

Speaker 2: 19:08

To be honest with you, I have some basic supplements I really like for women, and one of the most discussed ones and I'm like always having that discussion, always having this conversation is creatine. It hits them like a hammer. They're like oh my gosh creatine. This is for building muscle. I get huge. And no, no, you don't.

Speaker 2: 19:36

First of all, men have more creatine from the get-go than women and you have a really hard time eating the creatine in your food. It's mostly in meat and now we have this trend with going plant based. So I have some issues with that as well. But I always recommend women to supplement with creatine. I don't want them to go over five grams. Like three grams is a sweet spot for women. They get very successful. They do not hold water or anything. I don't want them to do the loading phase.

Speaker 2: 20:16

As we know, back in the days the bodybuilder had the loading phase with the 10 grams of creatine and then the grape juice and whatever and getting it into muscle. And that's not what I'm talking about. Just take it steady on a regular base. It's not harmful. It's the most tested and scientifically proven like not harmful supplement on the market. Like this is out forever. Just have a good company. Get your creatine monohydrate straight every day, don't think about anything, just be consistent with it, just to keep the muscle quality again, and it does a huge trick. It's really beneficial.

Speaker 1: 20:57

Yeah, we did a whole episode on creatine as a quick tip about a year ago. Yeah, I love it. I agree it's something you need to really understand and focus on. I personally take it especially in the winter months. I like the cut around like May, June because I care less about that's my relaxing months.

Speaker 2: 21:18

I see.

Speaker 1: 21:21

But it's a great supplement and you did mention what I was going to mention so I'm happy you did where men are getting it more from natural sources anyway, because we're eating red meat and that's where creatine is found. Women tend to not eat red meat, which is going to lead to a plethora of issues regardless, but you're not getting the creatine from there and then it runs into the second side of it, where your body does naturally produce and release creatine while you're sleeping and then if we have poor sleep quality, which women are generally known for, you're not getting those releases at night. So now you're even doing yourself more harmony and not having the proper creatine that's saturating your myofascial to help draw the blood supply, draw the water to it, draw the protein to it to help it rebuild back. So little things to think about when you're moving forward, and it is the one supplement I would also recommend. And stay steering away, especially if you're not getting into this for like living from that loading case and just doing it over the long period of time.

Speaker 2: 22:28

Right.

Speaker 1: 22:28

It's definitely better.

Speaker 2: 22:30

Yeah, these are like it sounds so little, but those are things that move the needle. They move the needle for me, like, yes, if there is one thing, I would say creatine. Interestingly too, if it comes to nutrition, the older we get, the less protein synthesis we do have, meaning. Whatever we eat, we cannot utilize the protein and absorb it into the muscle building it. So if it comes to calories, you probably need less calories when you get older, but the ratio of your macros changes. You do have to take in more protein and less carbs and fats to keep the muscle going, to support the muscle. You cannot break it down and not feed it For recovery purposes. You've got to have good quality protein.

Speaker 2: 23:26

I like a good, balanced protein intake during the day. I make it very simple for women. I have my grazers, which I'm not very happy about. I like a clean structure and easy. So it's three meals a day and in the morning you're primed. And this is also. It's so interesting how women skip breakfast and then they're going to go for lunch and this is the time. This is a great feeding time to build muscle, because the muscle is primed.

Speaker 2: 24:05

Another interesting thing is you really don't have to eat immediately after a workout to build the muscle. Is it more beneficial to put protein immediately? I would say yes, but if you're not making it, don't beat yourself up. It matters the total amount of protein that day. So I have a lot of my clients who are on the road. They're busy moms or realtors or God knows only what, but always busy, busy, busy, busy and they have no time to eat during the day.

Speaker 2: 24:43

It's okay if you have a smaller amount of protein at lunchtime. I'm totally fine with it. I saw in most of my female clients that it doesn't harm them or that they would compromise their muscle quality. The important thing is the morning and the evening meal having a beginning and an end where you really got the protein in. At night, especially because you have the longest time, no feeding, and in the morning because your muscle is primed. So you can have actually two big portions of protein and then in the middle a smaller amount and it works really well. Like, my female clients have really good success with that and yeah, you're mailing all the points, which I'm really happy.

Speaker 1: 25:33

Someone else is talking about it it's not just me, because even like I tell my wife and she kind of, I'm the husband so I just get the, or my mom, so I love you. Honey, you're listening to this, but no, like, seriously, it's important to. In the morning, upon waking, is the most important time. I actually even argue that eating protein in the morning is more important than eating protein after a workout. Yeah, by far, and a lot of people are going to come back after that, but I don't care. Go through the research and fight me on it. I fight both of us on it Regardless, even to add to it, having pure protein.

Speaker 1: 26:19

Meaning, if you're just going to have a protein shake with a lot of my clients are guilty of and I try explaining this to them you need some source of carbs, because your body is lacking the energy in the morning to break down the protein, to initiate protein synthesis. So you need a balance of carbs with the protein in the morning to help break it up. So don't just think, hey, I'm going to have your protein. Take an apple, like that will do it. Or have it a little smoothie if you can't really process heavy meals in the morning. Some people don't like that. It bothers them. Just make sure there's some source of fruit in there to help break up that protein, so your body can use all of it.

Speaker 2: 26:59

You can use fruit, you can use oatmeal, you can use like, yeah, sweet potato, like whatever you like.

Speaker 1: 27:05

To be honest, with you Sweet potatoes in the morning. I don't know if I could do sweet potatoes in the morning.

Speaker 2: 27:10

You won't be surprised. All the stuff you can do. I'm just saying, like you can use just high quality carbs. Fruits are the easiest and they fit well. You can make a smoothie. It's a very good source, of course.

Speaker 2: 27:24

And yeah, I, if it comes to diet plans, what I do with women I find out what their ideal goal weight is. Okay, so you want to be, let's say, 120 pounds, whatever they can say, whatever number they have in their head, like where they want to end up. Usually they know pretty well where they should be and it doesn't matter where you come in from. But this is my number 120 pounds. So what I do is I do one gram of protein per pound, so 120 grams of protein for that person, okay. And what I do? I equal the carbs 120 protein, 120 carbs. And then they have a balanced diet. Because the other thing is too if you go to extreme, your brain plays tricks on you and you can't maintain it. And this is the whole key is to have a diet, what you enjoy and what you can maintain. And the carb restriction, or why they go crazy with the carbs. This is just, I think, media misinformation. It's not necessary, but you have to have a healthy metabolism and, again, the healthy muscle quality to be able to utilize it and, yeah, the more balanced you are in that regard.

Speaker 2: 28:55

And, of course, healthy fats. I spread them out. They're very big on omega three fatty acids, just for recovery purposes and heart health and joints and yeah, all the good stuff. So I mix in some fish in my diet, for example, like salmon very traditional, but it's again being in balance and having, like I said, at night I have the same amount of carbs as I have in the morning and the fat intake is, in my case, not that high. But I want to have the fat to absorb all the fat soluble vitamins. Of course you need the fat for all kinds of like yeah, functions in the body as well. We can't ignore it. Like I have so many, they don't want to eat fat because if I eat fat I get fat. It's sometimes very interesting where those things come from, but I have it basically very much balanced. My fat intake is a little bit higher in the evening and in the morning, like you said, it's protein and carbs mostly. Yeah.

Speaker 1: 30:03

Yeah, and I want to address one more just point which I want you to talk about is how often should especially a beginner start weight training and what generally should that split look like if we're talking about a female client who has no injuries and wants to get into working out? As a good general baseline, Okay.

Speaker 2: 30:27

So if somebody never had worked out in their life, I start with total body programs twice or three times a week to create a foundation. Very quickly I start getting into splitting up the muscle groups and, to be honest with you, if they can, I want them to work out at least five times a week. If they can do something every day, amazing. And I know it sounds a lot, but it's really not a lot because I don't want them to do high intensity workouts which are very stressful, like going crazy, and I don't want them to be for hours in the gym. But what I want them to do is build a muscle mind connection that they actually know which muscle they're working form is everything and then breaking it up gives the body a little break. So if you have a push pull day and then you go into a leg day and then you do a core day and I talk about workouts, you just mentioned my split, just so you know.

Speaker 1: 31:38

That's the one I'm on right now Push, pull legs core.

Speaker 2: 31:41

Oh, buddy, here you go See, perfect, yeah, and that's like you train a part and then you go to the next and the other part can recover and you can keep going without burning out. And the workout should be like 30 minutes. You know, like not more. Don't go crazy at the gym, but be focused, do your thing in and out and you feel, when you had a good workout, like you get out of the gym, you feel good and the 30 minutes are plenty, trust me, yeah.

Speaker 1: 32:15

And then as far as like weightlifting, when you're working in the gym, a lot of females use light weights, so what is that something you should be focusing on? Should you be pushing the muscle to bustle the failure? Is there a specific rep range or set range that you should be going for?

Speaker 2: 32:29

So, again, depending on the level where you're at, when the form is good, when they know what they're doing, I want them to go as heavy as they can. I want to be. Usually I'm in a rep range between 8 to 12 repetition and the 12 repetition should be like the end, no more. They shouldn't be able to do any more reps Like they can go really heavy. When they see the results they get sometimes crazy and go real heavy and they want to improve and go much, much faster than I want them to go. But yeah, I let them work in an 8 to 12 rep range. Now, interestingly, because the muscle fibers are different, we have fast and slow twitching muscle fibers in our bodies which are distributed differently. So, legs, I can go with a higher rep range and it still gives you a good muscle quality. Another thing or example is shoulders. Your shoulders are literally 50% fast, 50% slow twitching.

Speaker 1: 33:41

So if you want to build nice shoulders, You're going to have to tell our audience the difference. They don't know, okay.

Speaker 2: 33:49

They can build it with light weights and high rep or low rep and heavy weight. Slow twitching is for long endurance and speed long endurance and like lighter weight and the fast twitching is for speed, power and that's like for sprinting and stuff. So these are the two different muscle fibers we have and you can train them and make them better and you see the body types in different sports and you can actually tell okay, a runner has just those longer to smaller kind of muscles. They're not like well rounded and defined because they have different muscle fibers trained. So it depends on what you want to do or what's for specific. But in general, like I said for legs, you can hit them a little bit harder with 15 to 20 reps because we have more slow twitching muscle fibers in there.

Speaker 1: 34:54

So for endurance, yeah, and something I should just do, an episode on slow and fast twitch muscles. But we're each born with a different proportion of fast and slow twitch. Everybody actually is unique in that capability. That's why, for example, you can I'll never be a runner. I don't have a runner's body. I'm trained to be a better runner, Correct.

Speaker 1: 35:19

But I'm genetically predispositioned to have fast, twitch muscles and we are accurately so. Hold on, hold me on this. But, like fun fact 23 and me when I did the DNA test, it actually shows what your genetics are predispositioned for, whether this is fast or slow twitch 10 of us. So it does show there's a genetic component to it and you can only have a percentage of a hundred. Right, If you have a muscle and you have a hundred percent you can't have. That's why you can't have perfect on both.

Speaker 1: 35:51

You can be a 90, 10 on slow, you can be a 90, 10 on fast, but you can't say I'm going to make both of these perfect. I can't be the best long distance runner and the biggest power lifter. It's impossible. Yeah, that's a good example of that. So just think about going forward. But, Angela, I do want to wrap this show up. So before we do, I'm just actually going to have you a little different. Final question Just give us three actionable steps for our female listeners or our men listeners mostly female things they should do today to see a better tomorrow when it comes to fitness and nutrition.

Speaker 2: 36:31

Okay, count your protein. Make sure you get enough protein. Eat under, eat on that. Make sure you have good quality protein in your diet. Resistance train, lift heavy weights in a good way, like really get a good plan, have structure and get a good night's sleep recovery time. Really really make sure you get a restful seven to eight hours of sleep. Yeah.

Speaker 1: 37:03

That would be the things. Love it. The second question, easiest of all how can people find you, get a hold of you and learn more?

Speaker 2: 37:10

Oh yeah, on Instagram, health coach Angela, or on Facebook it's Angela Bayer or health coach Angela as well. I have a shape up group in there where we are a community helping women to get stronger and we support each other. It's a fun group. We have a good community there and everybody's more than welcome who's interested?

Speaker 1: 37:34

Yeah, I love it. Angela, thank you for coming on. Thank you, guys for listening to this week's episode of health fitness redefined. Don't forget, hit that subscribe button, hit that like notification, share with the family friend. It's the only way we're growing now. So don't forget, if you're listening on YouTube, you're going to rumble Very good. Thank you, guys. Don't forget, fitness is medicine. Until next time.