What is going on? Welcome to Fit Healthy and Happy Podcast. I'm your host Josh here with my co-host.

KG, outside of the house. Outside of the house today. We're filming outside again. I think it's just so much nicer. So yeah, it's a lot less editing work. You know, we're running out of great weather. And you know what I've actually noticed now that the weather's changing, we're coming out of summer to fall. I've noticed a lot more people are oh i feel more tired i think when there's less sun you know it really gets to people so this is your friendly reminder to take that vitamin d you know make sure you're supplementing that especially as the seasons change uh that is one supplement i'm actually very uh you know fond of vitamin d is super important and when you're getting less sun that's one thing you want to get so just a little friendly reminder yeah I just ordered someone actually arrived yesterday so that's a good supplement source uh no I got it from Amazon I was ordering a few things off there can't go wrong there Amazon's great I got prime but anyways yeah even like in the morning I'm usually have like a 630 am client and before it was like it was always so bright and now it's just like so like dark and depressing I'm like oh my gosh like dragging myself out of bed and that's just the reality but at the end of the day you still got to do what you got to do and you know crush it every single day. All right, so let's move on over to shout out time. Who do you want to shout out this week?

Beautiful.

So I'm going to shout out my client, Victoria.

Hopefully she'll allow me to share this.

You know, there's no... this week. Beautiful. So I'm going to shout out my client, Victoria. Hopefully she'll allow me to share

this. You know, there's nothing here that I'm not going to, that I'm going to be sharing. That's

inappropriate or anything, but basically she did a body recomposition. She came to me and was just

looking to pretty much recomp her body, basically changed the body fat distribution, become stronger,

do all those good things. And her scale weight actually didn't go down much, basically changed the body fat distribution, become stronger, do all those good things.

And her scale weight actually didn't go down much.

Basically, over the last 12 weeks, we've lost just about a pound, but inches have been crazy.

I'm looking at her spreadsheet.

Three inches off the waist.

You know, let's see, we've got an inch off the hips.

Basically, at the end of the day, it was about 10 inches total, sorry, about 7 to 8 inches. And she'd sent me a text saying, I just literally can't believe I went

down in everything. You know, over the 12 weeks, I've watched my former PR has become my new working

weights. It's such a cool thing. You know, my students are asking me why my veins are popping out. And Victoria just did everything that I was basically telling her to. Like, we had a bunch of different things. And, you know, obviously for body recomposition, it's a very strategic approach. And there was a couple of things we focused on. We kept our calories at a consistent level just around maintenance. She stayed very active. So that's the second thing. Her protein was above 100 grams each day. She crushed the gym consistently for three plus months. You know, we did 12 weeks so far and we're going to continue. And then she got stronger at hip thrust, squats, rose, bench breast, pullups, lunges. So those are five things you really need to make sure you're implementing if you want a body recomp which is very hard

but you know she saw great results if you saw her progress photos they're amazing and you know shout out to

you she signed up for our summer special that's no longer a thing but stay tuned to the end to hear how

you can sign up for our coaching awesome yeah i'm going to go ahead and shout out another fantastic

lady i'm working with Jen.

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