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FGB: The Fit Girl Boss Podcast

FGB: The Fit Girl Boss Podcast

By Robyn Shaw
Highlighting bad ass women entrepreneurs who focus on their health.
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Ep. 14: FGB Short - A NEAT Way to Lose Weight!
On today's FGB Short, @bodziimichelle and I are talking about how our Total Daily Energy Expenditure (TDEE) is split up and how we can optimize each one. ⁠ ⁠ Why is this important?⁠ ⁠ Well a lot of us tend to put all our eggs in the workout basket. I'm calling out all my lazy active people. Those of you who use your hour at the gym as an excuse to sit on your butt all day.⁠ ⁠ That aint right.⁠ ⁠ So in today's ep we're talking about NEAT - Non-exercise activity thermogenesis. Which contributes to a solid 15-20% of our TDEE. Which is a whopping amount compared to our exercise (at only about 5%).⁠ ⁠ okokok I'm going to leave it there. Go listen to the ep! It's a shorty and a goodie so click the link in my bio and scroll down to hit it up! And get your steps in while you're listening!⁠
May 3, 2021
Ep. 13: Protein - The Weight Loss Macro
Mmmmm Protein - The weight loss Macro. ⁠ It really is. And here's a solid 50 minute FGB "Short" to tell you why. We really got into it with this one because there just is SO much good stuff to talk about when it comes to protein.⁠ That, and the fact that it's one of the hardest things for people to really wrap their head around and act on when it comes to building a balanced diet conducive to any weight loss or body recomposition. ⁠ So here are the three major things we break down in this episode:⁠ 👊🏼Why protein is so important for weight loss⁠ 👊🏼How much protein you should be aiming for a day⁠ 👊🏼How to increase your protein consumption ⁠ ⁠Bing, bang, boom. ⁠ At the end of this episode, you should have a SOLID understanding of why your nutrition coach is pushing this on you so hard.  ⁠ Oh, you don't have a nutrition coach? Let's change that.⁠⁠ We're taking applications for our 1:1 Coaching program right now! So get your name in there (link in bio) ⁠ ⁠
April 26, 2021
Ep. 12: Karolina Konieczny on Managing a Gym Through a Pandemic
Today is a special episode in a few different ways. Karolina has been a close friend of mine for a few years now, and it's been special to see her grow into the confident person she is today. ⁠ I took her under my wing as a BODZii Intern, and now she's keeping one of downtown Toronto's best gyms alive a year into being shutdown. ⁠⁠ We get to shoot the shit with this hilarious, high energy girl. And that's really what this episode is - us just chatting. We talk Tik Tok, the pandemic and the struggles, how Karolina keeps such a positive attitude, Rollerblading, Yogurt, swimming, and Justin Bieber. ⁠ I'm not sure there's much we didn't talk about. ⁠ So strap in, cause it's an entertaining one. Go throw this episode in your ears and get those steps in! ⁠
April 19, 2021
Ep. 11: FGB Short- 10 Secrets To Weight Loss Part 3/3
We're wrapping up this mini series with the last four no-so-secret secrets to weight loss. I think this is my favourite episode yet. These four things are some of the best pieces of advice. So let's dive in!
April 12, 2021
Ep. 10: Stress Awareness Month With Reflexology & Lucy Graves
Meet Lucy. (IG @the_barefoot_brit) I cannot wait to be kicking off Stress Awareness Month with her.⁠ Lucy worked in Marketing in the publishing industry for over a decade, but after having her second child she decided to seek out a better work/life balance by becoming a Reflexology Therapist.  She studied at The Complementary Therapy School in London, England, under Melanie Bell and completed her Level 5 Practitioners Diploma in Clinical Reflexology, passing with Distinction.⁠ Lucy is the perfect example of someone who has rewritten her story. She was feeling stuck, overwhelmed, and tired. So she made a change. Now she's helping people become a better version of themselves.⁠ In today's episode we talk about Lucy's transition, her hilarious daughter, what reflexology is, and how she approaches her practise in a holistic fashion. ⁠ ⁠I have so many more questions for Lucy, so expect her back on soon.⁠
April 5, 2021
Ep. 09: FGB Short - 10 Weight Loss Secrets Part 2/3
Today we're continuing our weight loss secrets segment, where we give you 10 "secrets" to help you on your weight loss journey. Secrets, in parentheses, because these really aren't anything secretive. Or magical. They're good reminders, if anything. And we promise if you can practise these things in your daily routine you'll be able to set yourself up for sustainable results.  On todays show, we're discussing number 4, 5 and 6. Tune in!
March 29, 2021
Ep. 08: Making Donuts & Loving CrossFit with Alyssa Lancia
Alyssa is the owner of Darling Donuts in Hamilton Ontario. She's also has a 9-5 job, she's a mother to be, wife, lover of CrossFit and taking care of herself. The reason we brought Alyssa on this show is because we wanted to highlight someone who has the ultimate "go for it" attitude. By listening to Alyssa speak, you'll get inspired to just ACT. And that's what we're all about. We talk morning routines, turning her side hustle into a full time gig one day, and how she manages to get it all done in a week. And also, donuts. Because we love donuts.  Alyssa is the ultimate example of balance. 
March 21, 2021
Ep. 07: FGB Short - 10 Rules To Weight Loss: Part 1/3
All of our clients right now, in particular have been coming to us with weight loss goals. Its a bit of a funny topic to talk about especially in social media because all the haters out there are just waiting to pounce on anything BUT weight loss is a very real and very common goal. Also, weight loss in particular is often overwhelming for most because of how the industry is and what we want to do in this short and always at Bodzii is take away the static and provide factual information and real life tips. So we've gotta give the people what they want.  Today we're cover Step 1, 2 and 3
March 13, 2021
Ep. 06: Natalie Allport on Social Media, Women in Sport and being an Ex-Team Canada Athlete
Natalie Allport is a former national team snowboarder, athlete, and lifelong entrepreneur. She runs a marketing agency, 93 Agency, has over a decade of experience in social media marketing and personal branding in the athlete, sports and active brand space. She is a growth mindset and human performance nerd, and shares her mental and physical improvement journey online to inspire others to go ALL IN (also the name of her podcast). Natalie has been featured by several notable media outlets, including the Globe and Mail, on her athletic, educational, and entrepreneurial pursuits.
March 8, 2021
Ep. 05: FGB Short: Breaking Down the BODZii Pyramid
The BODZii pyramid showcases our philosophy on health, weight loss and your approach to sustainable results. In this episode we're going to give you a breakdown on what you should be focusing on, and when, when it comes to your weight loss journey.   We'll talk building your foundation, calories, macronutrients, meal timing and supplementation.    Listen on iTunes Listen on Spotify   Hosts  Robyn - IG @r0bzii  Michelle - IG @bodziimichelle  Follow us  @mybodzii Get coaching
March 1, 2021
Ep. 04: Natalie Rivier: Why I Decided To Gain Weight
Our guest today is a boss lady that fully understands the importance of nutrition and fitness and the positive effects that both can have on our professional lives. Natalie Rivier will be joining us today, Natalie is the owner of the Canadian School of Natural Nutrition Ottawa Branch.  She is also a certified yoga teacher, pole fitness instructor, Crossfit coach and stand up paddle board instructor. Natalie also teaches the fundamentals of Nutrition Part 1, Sports Nurtrition, and the Healthy Baking & Eating for Sports Performance Culinary Workshops. The amazing thing and how we were introduced to Natalie, is that she is currently going through the Bodzii Program. As the Client Service Manager, I interview clients for case studies and during an Interview with Natalie, we had such a great, informative conversation that I said you have to join Robyn and I on our podcast. So here we are! Natalie has increased her caloric intake with us and as a result is crushing new PR’s in every single lift after being a coach and having a consistent work out schedule for the past 15 years.
February 22, 2021
Ep 03: Getting shit done with Julie Cole
Julie Cole is a recovered lawyer, mom of six and co-founder of Mabel’s Labels. She has helped her company bring their product to a worldwide market, gain media recognition and win countless awards. Julie is a passionate entrepreneur, published author, and sought after speaker. Julie is no stranger to the media, having appeared on NBC’s The Today Show, HLN’s Raising America, Breakfast Television, The Marilyn Denis Show, CP24, and now MOST FAMOUSLY THE FGB PODCAST. As a blogger and writer, her articles have appeared in The Huffington Post, Today’s Parent, The Globe and Mail, Profit Magazine, Working Mother Magazine, Chicken Soup For the Soul - Power Moms and numerous websites.
February 13, 2021
EP 02: FGB Short - Romanticizing Your Fitness & Nutrition
This is our first FGB Short where we talk about how to Romanticize your Health, fitness, and nutrition. Our shorts are dedicated, under 30 minute, episodes where we aim to give you something you can take away and put into action TODAY.  Since valentines day is upon us, we thought this would be an appropriate topic!
February 10, 2021
Episode 01: Jaylene Howarth on Business, Fitness and Freedom
We're stoked to have launched our new podcast, FGB.  Hosts, Michelle Lawson and Robyn Shaw of BODZii interview Jaylene. The founder of Impact Medical Cosmetics, fitness and health enthusiast, reader, and champion of personal development. We talk about growing her business, focusing on her personal health, and her favourite books! 
February 6, 2021
Games Athlete Pete Shaw: L1 Seminar Staff & The CrossFit Games
Pete's my older brother, owner of CrossFit NCR, Level 1 Seminar Staff, Dad to be, and 2020 CF Games Athlete. Today we talk about maintaining a healthy lifestyle, building up your fitness, life on the road, and a little bit of games prep.
January 4, 2020