Science says eating just one meal per day can improve your health. Learn more at https://highintensityhealth.com/OMAD ----- Jen is one of Chicago's top personal trainers. We caught up to discuss some of the top tips she's learned over the past 30 years of consistent weight lifting. ➢Connect with Jen: http://www.jbrunofitness.com ➢ Get early access to all our interviews & more: https://highintensityhealth.com/insider ➢ This episode is brought to you by MYOXCIENCE Nutrition, supplying high quality fish oil and blood sugar support formulas ➢Monoglyceride fish oil https://amzn.to/2xs08CC ➢Myo-Inositol + Magnesium + Taurine Combo: http://amzn.to/2H1yn4t ➢ Perfect Keto, the makers of high-quality exogenous ketones and MCT oil products. *Save over 20% OFF: https://www.perfectketo.com/HIH **We love their new Salted Carmel product -----------------------------------------Lets Connect-------------------------------------- ➢ iTunes Podcast: https://itunes.apple.com/us/podcast/2... ➢ Instagram https://www.instagram.com/metabolic_mike ➢ Facebook https://www.facebook.com/MikeMutzelMS -------------------------------------- VIDEO GEAR------------------------------------------------- Best Vlog Camera Stabilizer: https://amzn.to/2wcoJXZ Vlog Camera Canon 6D Mark II https://amzn.to/2JyxrG5 Interview Cam C100 ii: https://amzn.to/2EC5NE8 Best Lens Ever: https://amzn.to/2IJ9WZC Vlog lens: Canon EF-S 17-55mm f/2.8 IS: https://amzn.to/2IGlfSo Dope Lens - Canon 85mm f/1.4L IS: https://amzn.to/2IFRG3h Good Audio: Rode VMPRPLUS Videomic Pro: https://amzn.to/2v9W9cm -------------------------------------- Key Timestamps---------------------------------- 09:26 Rest is vital. Jen trains 5 days a week. 10:13 Jen does in home personal training. 10:32 The workout isn’t everything. More goes into fitness and wellness. 11:57 We erroneously think that we can eat or drink anything we want if we go to the gym and work it off. 13:16 Working harder physically doesn’t necessarily produce what you want if you are not sleeping or are stressed, with physical manifestations. 14:08 The food reward for workout expenditure theory does not work. Cardio can increase your appetite, but sometimes it is habit driven. 16:32 Weight training has a much more positive impact upon hormones, brain function, body weight and chemical balance. 18:10 Lifting weights is cardio. Everyone should do step ups. Walking is good for everyone. Not everyone should be jumping. 21:16 Adaptation happens in rest. 24:23 Intermittent fasting has many health benefits, but it is tricky hormonally for women. 27:05 Personal experience is everything. Discovering your lifestyle that makes you feel at your best takes a long time. 29:05 Enjoy the process of transformation. We give up too soon. We are impatient with results. Get realistic. 31:06 Jen journals her workouts. She makes shifts intuitively. 33:05 Keep the momentum. If you don’t feel like doing a big workout, do a small one.