In this episode of Beyond the Physique podcast, hosts Trevor Woodyard and Shelby delve into the intricacies of lifestyle periodization, emphasizing the strategic approach to achieving fitness goals. They break down the key phases—metabolic repair, body fat reduction, lean massing, and gut/adrenal protocols—detailing the purpose, expectations, and execution for each. The hosts stress the significance of consistency, gradual adjustments, and maximum compliance. The discussion concludes with insights into the interconnected nature of these phases, setting the stage for a comprehensive and effective fitness journey. Listeners gain valuable guidance on navigating different phases and optimizing their approach for long-term success.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this podcast episode of Beyond the Physique, hosts Trevor Woodyard and Shelby discuss various aspects of cardio, including its types, benefits, and how to use it for health, fat loss, and performance. They cover high intensity and low intensity cardio, non-exercise activated thermogenesis (NEAT), and the importance of tracking steps. The hosts emphasize the significance of cardio for heart health, physique reasons (caloric burn and fat loss), and cardio performance. They delve into the debate of fasted versus fed cardio, explaining the trade-offs between burning more fat and achieving higher intensity workouts. Additionally, they provide insights into the efficient use of cardio for fat loss, emphasizing the role of low intensity and NEAT, while cautioning against excessive high intensity cardio. The hosts also touch upon the significance of prioritizing weight training over cardio for optimal fat loss.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode of Beyond the Physique podcast, hosts Trevor Woodyard and Shelby delve into the intricacies of menstrual cycles. They emphasize the importance of understanding and prioritizing a healthy menstrual cycle for overall well-being beyond just conception. The hosts discuss the phases of the menstrual cycle—menstruation, follicular, ovulatory, and luteal—highlighting the hormonal changes and their impact on various aspects of health, including digestion, energy levels, and workout performance.Trevor and Shelby stress the significance of a consistent and predictable menstrual cycle as an indicator of proper hormone health and signaling. They share insights into how lifestyle factors, such as stress management, birth control, and androgen use, can influence menstrual cycles. The hosts also advocate for seeking second opinions if doctors dismiss concerns about irregular cycles without proper investigation.Throughout the episode, they encourage women to track their menstrual cycles using apps like Flow, empowering them to understand their bodies better and make informed decisions about their health. The hosts wrap up the episode by emphasizing the need to address underlying issues rather than merely masking symptoms, providing valuable information and guidance for women seeking to optimize their menstrual health.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

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In this episode titled "ALL Macro's Matter," Trevor and Shelby delve into the importance of a balanced approach to nutrition, debunking the myths around fad diets.Joined by co-host Shelby, they discuss the pitfalls of extreme dieting measures and share examples of clients who have struggled with approaches like keto or carnivore diets. Emphasizing the need for a balanced approach, they highlight the significance of all three macronutrients—protein, fats, and carbohydrates.Protein takes center stage as they discuss its role in muscle maintenance, growth, and overall physiological functions. The essential amino acids found in protein are described as the building blocks of bodily tissues, impacting everything from muscle synthesis to hormonal balance.Transitioning to fats, Trevor and Shelby dispel fears around dietary fats and stress their importance in energy sourcing, nutrient absorption, and overall cell function. Essential fatty acids are highlighted as crucial components for cell membranes and hormone production, contributing to overall well-being.The podcast then explores the body's preferred source of energy—carbohydrates. While not considered essential, carbohydrates are crucial in providing glucose for physiological processes and fueling daily activities. The hosts emphasize the importance of using carbohydrates strategically, discussing their impact on energy levels, brain function, and overall cognitive performance.The conversation touches on the role of dietary fiber in gut health and the digestive system, with Trevor and Shelby recommending a personalized approach to fiber intake based on individual needs. The hosts caution against falling for fad diets that promise quick results without considering long-term sustainability and overall health.In conclusion, Trevor stresses the importance of a balanced approach to nutrition, tracking all macronutrients, and making adjustments as needed. Both hosts share their Instagram handles for further engagement and invite listeners to apply for coaching on the Strategic Aesthetics website.Thank you for tuning in to this Beyond the Physique podcast episode, where health, balance, and a holistic approach to nutrition take center stage.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

Welcome to the Strategic Aesthetics Beyond the Physique podcast hosted by Trevor Woodyard. In this episode, Trevor and co-host Shelby Vacha discuss the importance of realistic goal-setting in the realm of fitness and overall well-being. They share personal wins, emphasizing the significance of gratitude, resilience, and the journey to achieving fitness goals.The hosts delve into the concept of SMART goals, breaking down the acronym into specific, measurable, attainable, relevant, and time-bound components. They stress the need for goals to be personalized, relevant to one's life, and adaptable to different circumstances. The conversation highlights the value of setting both short-term and long-term goals, emphasizing the importance of small wins as building blocks for larger achievements.Trevor and Shelby explore the idea that goals must evolve and be adjusted based on individual progress and changing circumstances. They encourage listeners to be proactive in seeking mentorship and support, emphasizing the benefits of having an external perspective on their fitness journey.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode of the "Beyond the Physique" podcast, we delved into the challenges and strategies for navigating the final stretch of the year. As the hosts, Trevor Woodyard and co-host Shelby, discussed the impact of weather changes, holiday events, and the importance of maintaining habits during the fourth quarter. Shelby shared her experience of overcoming setbacks, emphasizing the need to prioritize self-care and recognize the impact of weather on motivation.The conversation touched on the expectations and social pressures during the holiday season, highlighting the importance of staying true to one's goals and making decisions that align with personal well-being. They also discussed the significance of time management, stress management, and the value of adjusting training routines to fit the demands of the season.Both hosts stressed the individualized nature of fitness journeys, encouraging listeners to be flexible with their plans and seek the guidance of a coach when needed. The episode concluded with a reminder to focus on how decisions make you feel and using that awareness for future choices. As the year comes to a close, the hosts encouraged everyone to maintain momentum, stay on track, and prioritize self-respect and well-being.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode of the "Strategic Aesthetics Beyond the Physique" podcast, hosts Trevor Woodyard and Coach Shelby discuss the impact of stress on the body and mind. They explore the various physiological and psychological responses to stress, distinguishing between acute and chronic stress. The hosts emphasize the importance of recognizing stressors and implementing coping mechanisms to handle stress effectively.Coach Shelby highlights the individual nature of stress experiences and the need for healthy coping mechanisms. They delve into the physiological changes that occur during stress, including the activation of the sympathetic nervous system, release of stress hormones, and alterations in cardiovascular, respiratory, and metabolic functions.The podcast also addresses the distinction between acute and chronic stress, with acute stress being described as more short-term and specific, while chronic stress builds up over an extended period, potentially impacting a person's health. Trevor and Shelby stress the significance of preventive measures, such as time management, pre-planning, and intentional actions, to manage stress levels effectively.They discuss the manifestation of stress and how it can slowly impact an individual, emphasizing the importance of self-awareness and adjusting one's lifestyle when necessary. The hosts share personal experiences, including Shelby's journey through a highly stressful period involving a challenging prep, personal loss, and a head injury.The episode concludes with insights into coping mechanisms, such as mindfulness, exercise, proper sleep, breathwork, and seeking support from others. The hosts encourage open conversations about stress and mental health, breaking down stigmas and highlighting the ongoing learning process of effectively managing stress in daily life.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

Reverse dieting is a crucial aspect of post-competition nutrition, as discussed in this podcast between the host, Trevor, and coach Shelby. They delve into the importance of reverse dieting, sharing personal experiences and insights. Shelby emphasizes the significance of a holistic approach, not just focusing on nutrition and training metrics but also considering personal achievements and positive aspects of life during check-ins. They discuss the challenges and benefits of reverse dieting, especially for bodybuilders transitioning from a competition phase to a more sustainable eating pattern.Shelby highlights the positive outcomes of a well-executed reverse diet, such as improved training performance, increased food intake without excessive fat gain, and overall better health markers. Trevor adds that mindset plays a crucial role, emphasizing the need to avoid getting fixated on specific metrics and embracing a balanced life approach.The conversation touches on the differences in coaching reverse diets for men and women, with a focus on regaining menstrual regularity for women. They stress the importance of educating athletes about the potential pitfalls of not following a reverse diet properly, including issues like binging, bloating, gut dysbiosis, and disordered eating.Shelby and Trevor also share personal experiences, discussing how planning and working on their relationship with food contributed to successful reverse dieting. They acknowledge the mental and emotional challenges athletes face during this phase and highlight the role of a coach in providing continuous support and guidance.As the podcast concludes, they look ahead to future plans, discussing strategies for upcoming reverse diets and the role of a coach in helping athletes navigate the post-competition phase effectively.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this podcast, Shanna shares her inspiring fitness journey, reflecting on the pivotal role her daughter played as a motivator for positive change. The discussion revolves around the significance of discovering a compelling "reason why" to instill discipline and commitment in one's fitness pursuits. Shanna and the host draw on personal experiences to underscore the importance of mindset and determination in achieving fitness goals.As a single mom, Shanna discusses how being a positive example for her daughter serves as her primary motivation for prioritizing health and fitness. The conversation explores the mindset required to navigate life's challenges while staying dedicated to a fitness routine. The host and Shanna delve into the idea that a profound "why" can serve as a powerful driving force for transformative change.The narrative then transitions to Shanna's decision to seek assistance in her fitness journey. She emphasizes the need for proper knowledge and guidance to overcome plateaus, acknowledging the value of objective feedback in coaching. The host recognizes the importance of maintaining a coach-client relationship built on understanding and respect.Shanna details her weekly planning process, including workout scheduling and meal preparation, highlighting the role of meticulous planning and dedication. The discussion underscores the importance of identifying personal priorities and aligning them with fitness goals. The host and Shanna also explore the educational aspect of coaching, emphasizing how comprehending the "why" behind recommendations can enhance adherence to the plan.The podcast concludes with Shanna expressing satisfaction with the coaching relationship, citing the coach's approach of providing tools and autonomy while offering constructive feedback. The overall narrative provides profound insights into the intersection of parenthood and fitness, accentuating the significance of a compelling "reason why" and effective planning in achieving transformative fitness journeys.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this podcast conversation, Trevor Woodyard hosts the "Strategic Aesthetics Beyond the Physique" podcast and discusses essential amino acids with Coach Ciara. They begin with a brief update on their respective weeks and then delve into the topic of essential amino acids (EAAs). The discussion covers the importance of EAAs, their role in muscle growth and repair, and the distinction between essential amino acids and branched-chain amino acids (BCAAs). The hosts emphasize the significance of proper nutrition as a foundation before considering supplementation and stress that supplements should complement, not replace, a well-rounded plan. They touch on the timing of EAA supplementation, specifically around workouts, and the benefits of maintaining a positive protein balance. Additionally, the hosts advise on selecting supplements from reputable brands with third-party testing for quality assurance. They highlight the necessity of educating oneself on effective dosages and being honest with coaches about supplement adherence for optimal progress. The episode concludes with a reminder to listeners to communicate openly with their coaches regarding any issues or concerns related to supplement usage.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

(Episode 11) Features host Trevor Woodyard and guest Kayla Hamilton, who recently competed in the 2023 Natural Northern USA bodybuilding competition. In this episode, they discuss Kayla's experience in the competition, her upbringing, and her activities growing up, such as cheerleading and photography.Kayla shares insights into how her cheerleading background helped her prepare for the competition, emphasizing the competitive nature and composure required in both cheerleading and bodybuilding. She also talks about her photography business, her interests outside of bodybuilding, and her love for baking and spending time with her friends and family.Throughout the episode, Kayla and Trevor discuss various aspects of her competition journey, including the challenges she faced, such as the difficulty of adhering to cardio routines and maintaining her schedule. They also touch on her support system and the importance of a positive mindset when embarking on a bodybuilding journey.Overall, this podcast episode provides an inside look at Kayla's experiences as a first-time natural bodybuilding competitor, offering advice for those considering competing and insights into the mental and physical aspects of the sport.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode of the "Strategic Aesthetics Beyond the Physique" podcast, host Trevor Woodyard explores the topic of creatine supplementation. He begins by explaining what creatine is, a naturally occurring compound found in the body, and how it plays a vital role in energy production during exercise. Trevor highlights the benefits of creatine, such as increased muscular strength and power, as well as enhanced muscle cell hydration, which promotes better performance and muscle growth. He also touches on its potential benefits for neurological health.Trevor goes on to describe how creatine works at the cellular level, specifically how it aids in the regeneration of ATP, the molecule responsible for energy in muscle cells. He emphasizes the safety of creatine for most people but notes the importance of staying hydrated and choosing a reputable product. He advises on dosages and recommends consistency in taking 3 to 10g of creatine daily.The episode also addresses the timing of creatine intake, dispelling myths about specific timing requirements and emphasizing the value of regular use. Trevor suggests sticking to creatine monohydrate from a reliable source and not getting swayed by fancy variants. In summary, the podcast underscores the benefits of creatine, its safety, dosage recommendations, and the importance of consistent use for those considering its supplementation in their fitness regimen. The episode closes with a reminder that creatine is naturally present in the body and can be a valuable addition to one's fitness routine.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode of the "Strategic Aesthetics Beyond the Physique" podcast, host Trevor Woodyard discusses the nutritional hierarchy for achieving your physique goals. He emphasizes the importance of prioritizing key factors that impact your body composition. The podcast outlines five priorities:Total Calories: Trevor stresses that your total calorie intake is the most crucial factor determining changes in body weight.Food Quality and Macronutrient Makeup: He recommends specific macronutrient ratios, with a focus on protein, fats, and carbohydrates, and highlights the importance of consuming high-quality sources.Fiber: The importance of fiber for digestion is emphasized, with guidelines for daily intake.Nutrient Timing: Trevor discusses the optimal timing for protein, carbohydrates, and fats in relation to workouts and explains the sympathetic and parasympathetic states for eating.Micronutrients and Electrolytes: The podcast touches on the significance of micronutrients, including vitamins and minerals, as well as the role of electrolytes in muscle function.These priorities provide a structured approach to nutrition, helping listeners make informed choices to achieve their physique goals. Trevor also shares his contact information for those interested in coaching and further guidance.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this podcast episode, we discussed the world of protein powder with Coach Shelby. We covered various topics, starting with the importance of protein powder as a supplement, not a meal replacement. We emphasized the need for most of your protein to come from whole food sources and how protein powder can be a convenient way to increase daily protein intake.We delved into different types of protein powders, including whey, casein, and plant-based options. Whey protein is quickly absorbed, making it ideal for post-workout consumption. Casein protein, on the other hand, has a slower digestion rate and can be suitable for nighttime use. Plant-based protein is derived from high-protein plants but may not have a complete amino acid profile, so quality matters.We discussed the importance of choosing protein powders with isolate proteins, as they have fewer fillers and a better macronutrient profile, making them more effective in achieving your protein goals.Shelby emphasized the significance of doing research to find the right protein powder that suits your needs and digestive system. We also highlighted that protein powder should complement your diet and not replace whole food sources.The episode closed with an invitation for questions and future topics related to supplements, including creatine, essential amino acids, and other products that can be integrated into a fitness lifestyle.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this Podcast, Trevor and Shelby discuss the concept of delayed gratification.  Shelby defines it as the ability to forgo immediate rewards in favor of more meaningful or beneficial ones that require time and discipline.  Trevor lists traits associated with mastering delayed gratification, including self-discipline, self-confidence, patience, resilience, and emotional intelligence. They also discuss how society's instant gratification culture affects people's ability to pursue long-term goals, especially in coaching and bodybuilding, where shortcuts may be taken.  The conversation touches on dopamine's role in instant gratification and the importance of consistent, long-term habits for a better, more sustained dopamine release. It concludes by highlighting the connection between physical and mental health and presents a choice between immediate and delayed rewards as an illustrative example.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode, Ciara and I discuss what healthy, and disordered eating patterns look like.  We dive into her personal experience battling, and overcoming anorexia.Ciara MittasInstagram:c_mittas_fitnessSupport the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode, Sabrina and I discuss Yoga, Meditation, and Mindfulness.  We discuss the practical application of these, and how they can unlock potential.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics

In this episode, Taylor and I discuss his experience prepping for his first show - and competing for the first time.Support the Show.Thank You For Listening!Apply For Coaching - https://www.strategicaesthetics.com/Instagram:@trevorwtraining@Strategic_Aesthetics_YoutubeStrategic Aesthetics