BTI #213: Where Have All the Clients Gone? Feat. Dr. Meredith Butulis
Beyond the Image Podcast
Where have all the clients gone? For many entrepreneurs our first assumption is that we lost some of our clients in 2020 because of a lack of finances. However, data shows this is not the case! In this episode of Beyond the Image, host James Patrick chats with mastermind member and coaching client Dr. Meredith Butulis on the top 3 reasons clients have disappeared and the specific steps you can take to get them back! Listeners can connect with Dr. Meredith Butulis as well as access some of her free resources on Instagram @dr.meredithbutulis Connect with James Patrick https://www.jamespatrick.com/coaching - To apply for 1-on-1 business coaching https://www.instagram.com/jpatrickphoto - Follow in IG Text James at (480) 605-3254 This episode is brought to you by www.FITposiumPLUS.com where you get monthly live coaching and education modules to support you in your business development goals! Audio drops courtesy of ZapSplat.com
Ep 157: Finding your Footing in Fitness, How Dr. Meredith Butulis went from unathletic kid to fitness pro!
Fit Friends Happy Hour
How can a kid who struggled with gym class end up falling in love with fitness and becoming a world fitness champion in adulthood? Sounds far fetched, right? Well, if you think so you don't want to miss today's episode! Listen in as Dr. Meredith Butulis shares her journey to discovering the kind of movement that lights her up. She's talking about how fitness competitions allowed her to reinvent her relationship with movement post-college. Plus, she's chatting about how she made the competition lifestyle work for her and how she avoids over training, restriction, and burnout. Connect with Meredith: Http://MeredithButulis.comIG: https://www.instagram.com/dr.meredithbutulis/ FB Fitness Focus Fuel Group: https://www.facebook.com/groups/FitnessFocusFuel/ Elevate Your Energy Online Masterclass: https://healthfitness.thinkific.com/courses/elevate-energy Connect with Katie: https://www.facebook.com/groups/fitfriendstribe/ www.amazon.com/shop/kthake Join the waitlist for Reboot Bootcamp - www.katiehake.com/bootcamp
On today's podcast episode, I interview Dr. Meredith Butulis. She is a physical therapist, personal trainer, and dancer who loves to help others with simple movements to improve their overall health. We talk about how the pandemic has affected many practitioners, but more importantly we discuss how you can take action to move your body and get others involved in the process. Want to learn more about Dr. Meredith Butulis? Check her out: Instagram: https://www.instagram.com/dr.meredithbutulis/?hl=en Her Facebook group: https://www.facebook.com/groups/FitnessFocusFuel/ Enjoy!
Conversation With a Dance Medical Expert Meredith Butulis
Anything But Routine
Cindy sits down with Meredith Butulis a dance medical expert. They talk about a wide variety of issues with dancer health. Enjoy this half-hour discussion! Welcome to Anything But Routine Presented by Just For Kix. This Podcast covers Everything & anything dance. Stay up to date with the podcast by hitting the subscribe button.https://www.justforkix.com/anythingbutroutine
21. Tone up, but not like Arnold | Dr. Meredith Butulis
Fitness Lifestyle for Busy People Podcast
Headed into 2020, I’ve had so many women ask for fitness programs to tone up, BUT they don’t want to lift weights because they don’t want to look like Arnold (meaning Arnold Schwarzenegger the classic body building icon). Most of these women have some interest in a lot of cardio, but they don’t have time, and they’ve tried different weight loss plans and diets, often in the 30 day challenge variety. If you’re wondering how to tone up, but you’re worried about getting too muscular, I’m here to share how to get started. Let’s dispel the myth that you might turn into Arnold. First, he is a male. Males naturally have more testosterone. Second, he is open that he had utilized steroids which can help people gain muscular size. Third, your weight lifting and nutrition program need to be incredibly strict and dialed into the sport of peaking for bodybuilding. People don’t accidentally become bodybuilders by lifting weights or eating protein. So, if you start weightlifting and increasing protein, your changes of turning into Arnold are still about zero. For my cardio queens: Let’s talk about cortisol, which is a stress hormone. You’re running around crazy busy between work, kids, life . . . so cortisol is already elevated. Now you want o add physical stress of working out, which can actually be wonderful and really help you de-stress if it is the right kind of exercise. However, when you jump on a treadmill, spin bike, or whatever it is you are drawn too, guess what happens after 45 minutes or so? Your cortisol starts to rise. If you are pushing through fatigue to keep going, it goes up even more. Prolonged cortisol elevation starts breaking down the muscle you have. Muscle burns calories. Muscle is metabolically expensive. Having muscle is one of the few ways you can raise your metabolic rate, even when you aren’t working out. I’m not saying don’t do cardio, but if you want to tone up and you’re not an endurance athlete, keep it to 20 minutes a day then spend 20-30 minutes of your muscle toning efforts specifically. How do weights tone? When you want to get started with weights to boost your lean muscle and metabolism, start with 5-6 major muscle group exercises. What does that mean? Here’s an example: Squats and lunges for your lower body, push ups and rows for your upper body, and finish with a plank to fatigue. If you’re saying “oh no, push ups, I can’t do those,” sure you can. You can do them on your knees, or start standing with your hands on a wall and as you build strength start moving to having your hands on a counter or weight bench so your upper body is higher than your lower body. What about sets and reps? If you are completely new to the gym, start with 1 x 10. If you have some gym experience, work up to 3 x 12-15 reps over your first 1-2 months of training before moving to more advanced programs. Tempo matters. Good changes you are super busy, and sometimes that carries over into your weight lifting too. Tempo does matter, and you need to slow it down if your goal is muscle toning. There’s something called time under tension; it means how long are you keeping the muscle loaded for, as that affects how much the muscle works. You need to work your muscle to build tone. Start with 2 seconds up and 2 seconds down on your weight lifting program. You don’t need to be the queen of crunches. So many times, women tell me they workout by doing cardio and 100 crunches, but they are frustrated that their clothing size isn’t going down, their weight is the same or increasing, and they still don’t have 6 pack abs even after months of all out cardio, a daily commitment to crunches, and trying every diet they’ve heard of. If you’ve heard “abs are made in the kitchen,” it’s true. Your total body weight lifting will elevate your metabolism, but if you want the 6 pack abs and weight loss results, it really is tailoring your nutrition plan to you. Start with the basics: Are you drinking at least half your body weight in ounces of water? For example if you weight 180 lbs, are you drinking 90 ounces of water a day? That’s about 11-12 cups of water a day. Are you getting at least 5 servings of non-starchy veggies each day? Go look at anything green in the vegetable section. Grab 5 different ones and find ways to stick those greens into your plan every day. I’m often asked about powdered greens to throw in shakes. Those have many benefits, but start with whole food first, b/c the supplements are going to leave you hungry if you’re missing your whole food first. Are you getting enough protein, meaning at least half your body weight in grams? Let’s say you weight 180 lbs, so you want 90 grams of protein. There’s about 15 grams of protein in a 3 oz serving (size of your palm), so you would want 6 servings spread throughout your day. Here’s an example of how I get servings in: For breakfast, I make a protein shake with spinach and protein powder, with a side of quinoa cereal and berries. For snack, I eat greek yogurt with fruit. For lunch, I have 3-5 oz of chicken, fish, or lean beef. For afternoon snack, I have another protein shake with purred veggies in it. For dinner, I have another 3-5 oz of chicken, fish, lean beef, or cottage cheese. I also keep hard boiled eggs on hand, and often eat 1-2/day between meals as a snack. While you don’t have to eat meat to get your protein in, you do need to include protein to achieve muscle toning goals. Not to mention, the thermic effect of food. Protein makes the body work to break it down, so the body burns calories trying to process it. Finally, sleep is a priority. That is the time all of our hormones re-set. If you’re functioning on less than 7 hours of sleep per night, try even 15 minutes more as you gradually work toward teaching your body to re-set over several months. Be patient with yourself, as sleep patterns can be tricky to change, especially if you’re used to running in survival mode on 2-5 hours/night. I hope that these tips to get you started on your muscle toning journey help give you the strategy you need. I’d love to hear from you with your questions and experiments along the way. Use the contact form on MeredithButulis.com, or you can message me on Instagram or Facebook. Let’s make 2020 the year of fitness!
13. Worst physique competition training advice | Dr. Meredith Butulis
Fitness Lifestyle for Busy People Podcast
Welcome to Messy Mondays, a bi-monthly 5-10 minute feature of mistakes, blunders, and bad advice podcast guests and I have encountered in our journeys & what we can all learn from the experiences. Today we will focus on the worst advice I’ve received when training for physique competitions. Corey: Today we’re going to do an Ask the Experts section. What a lot of people don’t know is Dr. Meredith has competed in about 30 fitness & physique competitions. She has one coming up this week. The question I have for you is “what is the worst training advice you have ever heard or received to train for a physique competition?” Meredith: Oh my goodness. Having been on the stage since 2006, there are a lot of pieces of bad advice. Some of them I tried, and some of them I knew they wouldn’t go well so I didn’t try. Adding stuff into my diet or routine that doesn’t normally exist there. Things like steroids, fat burners, and different diuretic pills. People say “you’re going to look leaner; you’re going to look more ripped.” I have to say, based on my last social media real life picture, if you’ve seen it; that was pretty ripped, and I don’t use any of those things. There’s a lot of danger in them. Doing fasted cardio first thing in the morning. I think maybe for some people that is appropriate, but if you don’t have a lot of weight to loose, you’re just going to be miserable. I only tried it once because I was working out with somebody else who was prepping for a show. She said “hey I’m going to go start with cardio.” I though we were going to work on posing, but I was like “OK, I’ll do it with you.” I was on the floor crying after 10 minutes. “I can’t do this.” I was sucking down carbs, and probably a whole lot more carbs than I had intended for that day. Dropping a food group. I just got this advice. Somebody told me to cut my protein to 50% of what I was taking in. I though, “I’ve never prepped a show that way. Why would I do this?” That person didn’t explain themselves and said “just do it.” So I tried it for a day to see what happens. It worked for one day. Then I tanked, crashed and couldn’t get through my next workout or think straight. So taking out a complete food group . . . no way. Cutting down to 25-0 grams of carbs per day. I will admit that the lowest I ever go, even when we have a competition late in the evening, like 11 PM, is 160 grams of carbohydrate. Ever. I don’t do carb cycling. It’s right for some people, but not right for others. It we take a blanket approach or try to get everyone to cycle between 0 and 25, not only are you going to feel miserable, but you will be that competition that gains 50 pounds within one month after a show, and your hormones will be out of whack. Those are some of the worst pieces of advice I’ve gotten, tried, or looked at skeptically. I hope this helps other competitors out there. Feel free to reach out to us. Corey: So, what I hear you saying is that some of the blanket statements without modifying to you as an individual are the worst. Meredith: Absolutely. Corey: If you have any questions, please reach out. Put a comment in the comments section, send either of us an e-mail directly. If you see us working out, feel free to come up and ask. Have a great rest of the day, and we hope this was helpful.
03. 5 Tips for effortless summer fitness | Meredith Butulis
Fitness Lifestyle for Busy People Podcast
As we approach mid-summer, do you feel like you're stuck in the in-between? Perhaps you have some fall or winter wellness, fitness, or athletic goals, but you want summer to feel less chaotic, less scheduled, and less goal oriented? Perhaps you've given up on the gym and noted that you'll sign up for a 30 day challenge to get back in shape after the school year starts. Good news, you don't need to give up on your health, wellness, fitness, and athletic goals just because you crave an effortless and less hectic summer! Here are my top 5 tips on how you can enjoy your summer and incorporate effortless fitness: 1--Give yourself permission to kick back and relax. Recognize that commitment to fitness goals often fades away in the summer unless you are in an organized sport league. Your body not only craves, but also needs relative recovery, and variety in activity and nutrition to stay balanced, healthy, and well. Embrace the variety that summer can offer instead of feeling like every second needs to be scheduled and goal-oriented. You may be surprised how well your body naturally aligns toward your goal-oriented efforts if you allow it a little freedom. However, this is not couch potato time; instead embrace a variety of activities, many of which can be unscheduled. This brings us to tip number two. 2--Go outside. Play. Walk. Enjoy. If you like the outdoors, this may be your best season to enjoy it. In an experiment with many fitness industry friends, we discovered that we were burning an average of 0.044 kcal/step walking! If we take 10,000 steps/day most days of the year, that would be just over 40 lbs. I must admit, I was in disbelief and we ran the calculation several times. The experiment proved a leading theory that daily steps do matter for those with weight management or physique goals, not to mention the metabolism booting, heart health, and stress management benefits too. 3--Hydrate. Keep it practical by carrying a water bottle or empty shaker bottle with you. Every time you get a chance to re-fill the water, do! As a general starting point, drink half your body weight in ounces. For example, if you weight 160 lbs, aim for 80 oz of water for starters. That would be ten 8-ounce glasses. If you are active, add a sip every 15 minutes, or a few sips every 30 minutes. If summer fun means enjoying alcohol, do so in moderation, as alcohol rarely aligns with sport performance or fitness goals. 4--Grab n' go snack basics. No need for cooking or fancy meal prep! If you plan to be outdoors, invest in good coolers & ice packs. I've been very pleased with Yeti for air travel and long days in the car, as well as 6 pack fitness for daily gym, work, and travel needs. Baby dishes with snap on lids are also perfect to hold all the grab n' go snacks for your whole family. What do I keep in them? Here are a few quick grab n' go ideas to help you get started: Starches: rice cakes, crackers, pretzels, mashed sweet potato, quinoa, baby rice cereal, rice Fruits: raisins, bananas, oranges, apples, grapes, melon cubes, pears Veggies: carrots, celery, mini peppers, and cherry tomatoes travel well Proteins: string cheese, cottage cheese, hard boiled eggs, canned meats, lunch meats, sardines, leftovers, veggie burgers, Greek yogurt, beef or turkey jerky, protein powder Fats: nuts, chia seed 5--Workout motivation missing? No gym? No problem! Many health and wellness goals only need one 45 minute workout/week during the maintenance phase, and summer might be that time for you! Higher level fitness and physique goals can often be maintained in 2-3 45 minute workouts/week. You don't even need to go to the gym! Not sure where to begin? Start by picking an upper body, lower body, and core exercise. Rotate through them at reps to fatigue for three sets, then pick another three to rotate through. Here's an example: band rows, push ups, plank to fatigue. Looking for a total body do anywhere workout? Here's my most requested total body and core body weight workout (inspired by Pilates). Looking for more workouts? We are adding more Pilates, yoga, home workouts, and gym workout techniques every week. Subscribe to Dr. Meredith's YouTube channel to stay in the know on new releases. Looking for more audio podcast-based fit tips & transformation inspirations to fuel your health, wellness, and fitness? We release 2 new episodes every month. Subscribe to the Healthy Lifestyle for Busy People Podcast on your favorite platform. I hope you've enjoyed these tips for a summer of freedom and fun that can effortlessly support your fitness lifestyle. Feel free to leave thoughts, comments, and questions to continue the conversation!
02. 5 Tips for your most amazing summer training experience | Meredith Butulis
Fitness Lifestyle for Busy People Podcast
Ever wonder what that girl/boy/man/woman did over the summer to come back as a fitness, dance, or athletic superstar? They give off a certain new vibe of confidence, and then they take the field or the floor and rock it. Here are 5 tips on how you can transform your summer into your own fitness PR (personal record) experience to transform into that person. Great news: the tips are actionable, easy, and you can implement them today! In less than 10 minutes, you can learn how. Listen to the podcast via the media player link below, or read a brief transcript here: 1. If you are in (or just finished) a big event, take time to thank your tribe of supporters. They worked hard to support your chance to shine, and their synergy is brilliant. 2. Within 72 hours of each experience, name the top 3-5 key feelings that will propel your bounce forward; then assign actions on how you bring these to life every day. Examples include: How you will design your own summer/fall training plan to build from where you are. How you will interact with your co-workers or teammates every day to keep the energy alive. How you will modify your current daily routine to support the balance of workouts and recovery. 3. It’s rehab season. If you finish a camp, intensive event, or peak competition, take one month to enjoy activities your training plan may not allow for, and see a Physical Therapist, chiropractor, massage therapist, acupuncturist, trainer, or whichever providers help you sort out the muscle imbalances and injuries accumulated during your training season. Work with them to work around injuries instead of taking too much time off from being active. Exception: Return to your 80% clean nutrition and mindset training ASAP instead of taking time away! 4. If you go away to a summer camp or intensive, move away from comparison. Instead, focus on all you can possibly learn, and cheer others on in finding their own new PRs and learning experiences too. See how much joy can be had, and how many new friendships can be discovered along the way. 5. Set a new goal with a date before you step out for your next scrimmage, competition, meet, or audition. It will keep you accountable to bouncing forward into your next PR, and being “that girl/boy/man/woman” that everyone looks at in the fall with the “whatever she/he did this summer... I want to do that too!” Hope you enjoy the recording! Feel free to share your thoughts, questions, and experiences on creating awesome off seasons and summer training experiences too!
Spinning your Workout Wheels and Periodization 101 with Dr. Meredith Butulis DPT CSCS
Dr. Meredith Butulis is a sports medicine physical therapist for Twin Cities Orthopedic and has worked with clientele including the Twins, Minnesota Vikings, and numerous collegiate and high school athletes around Minnesota. She talks about her journey to health through fitness competitions. She addresses periodization, the importance, and tips to avoid spinning your wheels in a gym.--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app