How to Lose Back Fat and Handle Food Triggers After 40

Nikkiey: What's up, WarriorBabes? Hey, everybody. Nikkiey here, and welcome to our WarriorBabe Live Q&A time together, Wednesday, December 2nd. It's 6 p.m. Eastern Standard Time, and I am excited to be here with you guys. So as you guys are joining in, comment and say, hey, what's up, or send me the wave emoji. Let me know that you guys are here and tuning in so I can see everybody who is here.

And plus, you guys know the drill. The more that you guys comment underneath this video, the more it pushes the video to the top of the Facebook group so people are able to see that we are live. So if somebody's new and they've never joined in before, they'll be able to see that this video is super active by you just saying hi and commenting that you're here. It'll push it in the Facebook group and they'll see that everybody is here joining, and they'll click on it and join in too. It helps the people inside our community see that, and it helps them attend these and plug in. So as you guys are joining, comment, say what's up. Hello, Brooke. What's up, babe?

And if you guys are tuning in at a later date or time after this has been done, do the hashtag replay and keep all of the questions that you have in the comment thread beneath the video that pertains to this live Q&A, because then Kate will come back in. And there's Kate. What's up, Kate? Kate will come back in afterwards and she'll answer any questions that were left after this Q&A was done live. All right, so make sure you guys comment in this area if you're listening to it after we're live, all right?

What's up, Vicki? Hi, babe. We'll get started in just a couple of seconds. So if you guys have some questions, start commenting your questions and we'll dive into the Q&A in just a few minutes, okay? Kimberly, what's up, babe? How you doing? Excited to be here with you guys. I love coming here on Wednesday nights and hanging out with you guys. What's up, Ronna?

I want to give a huge welcome to all of the new babes who joined us this past week. What's up, guys? If this is your first Q&A, give a little wave emoji so I can see that this is your first Q&A. You are a part of a community of thousands of amazing women, so many supportive women, so many inspiring women who are working to build muscle, get toned and become a stronger, more confident version of themselves. So welcome to all of you new babes. WarriorBabe is where strong is the new sexy, and I am so excited that you guys are part of this amazing community. You'll see it for yourselves as you tune in, plug in and get yourself grounded here inside our space.

So if you guys are new, again, welcome. Please make sure that you're going through the WarriorBabe Revolution Blast Off emails. I probably sound like a broken record to so many of you on these Q&As, but I just have to always put emphasis on the importance of these emails. They're coming to you for the first 14 days inside the program. And inside the Facebook group, there's a file area, our units area, where we have all of the Blast Off emails live, and all the videos are live there. So go through them. They are so important for your journey here.

Day two runs through an entire tutorial of the app: what it looks like, where all the workouts are, where your macros are, how to use the calculator, how to look at the weekly schedule for the workout breakdown, how much cardio you should be doing. That's all in day two. So make sure that you're going through those and take them seriously.

And on that note, if you're new, don't be the person that asks a bunch of questions inside our community that can be easily answered inside the application, by our FAQ resource page, or by tuning into these live Q&A days on a weekly basis. I come here every single Wednesday at 6 p.m. Eastern Standard Time to hang out with you guys and answer any questions that you have for your entire journey here. This is a valuable piece that you can use for your journey, about macros, about workouts, about mindset.

We just had the holiday. It was Thanksgiving. How are you guys doing now? Are you back on track, or do you need a little swift kick in the ass? You can find that here by me answering your questions, slash giving you tough love. So tune in to these Q&As every Wednesday, 6 p.m. Eastern Standard Time. Don't miss a beat. I'm always here for you guys.

So if you guys do have questions, fire away. Take advantage of the time that we have together here, because I want to be able to help you guys with anything that you need. Macros, the best road to go on, if you need an adjustment, energy's low, you're super hungry, your workouts. Do you need some tough love around cardio? Do you need some tough love around the holiday? Whatever it is, fire away.

I hope that you guys had an awesome Thanksgiving as well. Last week, I was really adamant about memories over macros and you guys getting right back to it on Friday. And that's a habit that you are instilling for yourself by refocusing, by enjoying a day off, and by getting right back to it after the holiday on Friday. Whereas a lot of people go off the rails for the entire weekend, and then it's really hard to get back on track on Monday, and they kind of just keep going until the new year hits in 2021.

So if you are that person who needs a little kick in the ass, start now. That's the best thing you can do. Don't beat yourself up. Don't go into the rabbit hole of, oh, I'm a failure for the last four or five days. You pick right back up and you start over again tomorrow. And the more that you do that, the more you realize this: you pick it up and you turn it around. The more you do that, the more you're going to instill that kind of habit in you, and the more you start to trust yourself around those kinds of situations. Because it happens to all of us, right? We're not perfect. But the thing is that you win the majority of the time when you catch yourself in those down moments, when you're beating yourself up because you weren't on track for four days, and instead of letting it go for a month, you pick right back up and turn it around.

I know there are so many people who probably hit the gym on Friday and spent an hour doing cardio. I know for me, when I was in the gym, I'd see like 10 women up on the treadmill just running, and I'm like, God, they're probably just beating themselves up because of the turkey dinner they had the night before. So know that you don't have to beat yourself up like that, you guys. You just get right back to it. Three days later, your body will dissipate the water, the sodium will dissipate, the sugar will dissipate. It's all going to go away if you just get right back on track right away.

All right, I'm going to stop going on a rant. Does anybody have questions, please? Ask questions, guys. That's what this Q&A is for.

All right, peeps, come on. I'm just standing here looking pretty for you guys, and I'm not going to waste your time or my time. I'm going to tune off of our Q&A if nobody has any questions for me.

I was waiting for this question. This is something that I was just informed of by my team. I've been aware of it, and my team is working on it. It's not really in our hands, it's in the developers' hands. We turned off validation so you guys don't have to enter your email address right now, but that's something that they are working on, and it will be up and running soon. My team is well aware of it. The best bet you guys have is to follow what my team is telling you to do. Brooke and Kate are telling you guys to clear your cache and then reinstall the app. Whatever they're telling you to do, follow that, and I guarantee you can fix it in a matter of like five minutes. It's something with servers or something like that in the tech world that we're trying to figure out. It seems like it happens every time around this time of year, so it's got to be some kind of update or something that's going on. But I can assure you that it is going to be fixed.

What's up, Patty? All right, guys. Well, I'm not getting any questions, so I'm not going to spend more time on here when I'm not actually... I knew it. It's always how it works.

What are your favorite exercises for back fat, especially under the bra line? My favorite exercises are macros. My favorite exercises are nutrition. That is what's going to reduce that over time. Just hitting the workouts, hitting our back workouts, hitting our leg workouts, doing the rows, doing the lat pulldowns. Given time, that's going to calm down, but that's patience and time and macros. Hitting them, being consistent with them.

All right, let's try this again. So that was the only question I got, so I'm going to tune off our Q&A, guys. Come to these every week, though, and be prepared to ask me something. There are so many people inside our community that I knew this would start firing off. Okay, good, good. I'm glad we're starting to fire off here. But seriously, take advantage of these. Out of the six days of the week that you guys are doing the workouts and hitting your macros, there's got to be something that comes up that you're questioning. And that's where you can come to these Q&A days and ask me anything you need.

Diana, have you ever had trigger points? Of course, I'm human. I would be lying if I said that I didn't. But the thing is that I recognize the trigger. And this is what happens in my brain. I go one of two ways. Either I go down the avenue where I know that if I listen to the trigger and start eating the food, it's going to be an entire day of being off, because that's just how I operate. Or I recognize the trigger. I listen to the trigger, I see the trigger, I give the trigger love, and I move on. And as soon as I give it love, it dissipates. As soon as I recognize it and I'm watching the trigger, it dissipates.

You have the choice, just as I have the choice. I know the one path I'm going to go on, and I don't want to, because it's not going to be supportive of me and my goals. And I know the other path, that if I just watch it, give it love and choose differently, I'm going to be set, guys. And that comes with time. It comes with failing, it comes with messing up. You'll learn more and more about your own personal self along this entire journey. You'll recognize your triggers and you'll be able to choose the best supportive action after the trigger, the one that supports you and your goal. You always want to ask yourself, who are you becoming? And how would that person respond in the moment of a trigger? Would they go down the avenue that's not supportive, or would they go down the avenue that is supportive?

Oh. You meant my muscles. Well, that was still a good rant. Do I ever have trigger points in my muscles? Yeah, I really have tight shoulders because I'm really bad at stretching. So please take this as advice, you guys. Please stretch your muscles, because when you are constantly strength training and working out like this, your muscles are growing and getting toned, so they need more space to be able to grow. When you don't stretch, all the fibers and all the tissue are just condensed in one area looking to be able to grow. So my trigger points are my shoulders. They are very, very tight. Hopefully that answers the question you're asking.

Ronna: I'm in Build. My current macros: carbs are 358, protein 142 and fat 70. I'm getting ready to bump up 25 grams of carbs and two of fat. Do these numbers seem right, or does fat seem low? Yeah, fat seems super low. I would bump up five grams of fat. Lately I do not seem to be recovering as well, and I'm experiencing extreme daytime fatigue. That could be something around those carbs, because you're eating a significant amount. I would try to break up your carbs: do carbs at breakfast, then maybe do a couple of meals in between that are protein and fats, and then save your carbs primarily for around your workout, and then more carbs for dinner. But have a block or period in your day where you just have protein and fats. Try that, because it sounds like some of the carbs could be causing you that fatigue. Other than that, I would especially bulk your carbs around your workouts, 100%. That should be something that you do anyway. Other than that, maybe check out glutamine, which I really recommend. You can get it at Coalition Nutrition. It's a specific recovery supplement that I would highly recommend, and you can mix it into your protein shake before and after your workout.

Patty, why don't we put in the weight that we want to be for our macros? Because it's not the weight that you're starting at right now. You've got to feed your body what it needs right now, and that's going to put you in the appropriate deficit for where you are right now. If you put down the weight that you want to be, you're going to be eating not enough food. So why would you do that?

Jodi, does the Blueprint take a huge time commitment? Is it more for people who are at a competitive level? Absolutely not. It's at your own pace. It's an entire seven-week course, but you can choose to go 14 weeks and double the time, or you can go through the course material at your own pace and speed it up. It's a learning experience, because I'm teaching you guys how to do this kind of stuff, and then you also have the Q&As to bounce off my thought process. But no, I really look at it as being for beginners, and then in between there are levels to it. Use your macros throughout your entire life and be in control of your body for the rest of your life. That's my motto with the Blueprint.

Vicki, what's the name and author of the book you're reading? Right now I'm reading Atomic Habits, and it's by James Clear. It's really good. I've never praised a book as much as I praise Atomic Habits. It's literally all the verbiage I've probably said to you guys numerous freaking times, in the book. Not joking. If I could write a book and be an author of a book, this would be it. It's a game changer, an absolute game changer.

Kathina, will there be a home option for Build? I'm so ready, but not looking to go back to the gym for a while. For me personally, you've got to be able to use the kind of equipment that's inside a gym. I mean, by all means order a squat rack and get a barbell and be able to do that kind of stuff from home. But one thing with building muscle is the resistance you get from free weights and the dumbbells and the machines inside the gym. So I don't see in our foreseeable future that we're going to have an at-home workout program for Build, because of my methodology around it. But hey, you never know. We could always add that in.

Vicki, you're welcome, babe. What's up, Yana? All right, cool. Does anybody have any more questions for me? I turned my heat on way too hot in here and I'm sweating balls. Okay, thank you for posting that.

Kimberly: I've been so hungry lately. Should I increase my protein, or should I try to recognize it as a trigger and try to get it under control? The first thing I would do is, yes, question the trigger. Why are you hungry? Are you bored? Are you emotional? Are you stressed? Ask yourself, am I hungry, or am I being triggered by some kind of emotion? Typically you'll get an answer. If not, I would down some water, try and chug some water, and then wait 10 minutes to see if you're still hungry, because the thirst and the hunger cue are recognized by the same stem in your brain. So I would do that, and if you're still hungry, then yes, I would play with protein. I would adjust by five or ten grams from where you are right now.

Jodi, so the Blueprint will be all I need to know what I need to do for life? Yeah, no joke. There are literally seven weeks of information. Each week has anywhere up to 10 videos that you're able to watch and learn from. And there's everything on adjustments in week five, so you're able to know exactly how to adjust macronutrients.

I have a ton of dumbbells and a couple of bars and a bench, and also bands, so I'd be able to sub and do Build at home. I just need ideas to sub lat pulldowns and leg extensions, hamstring curls, et cetera. I would look at getting a yoga ball, one of those big stability balls. You can do hamstring curls that way. If you have bands, you can hook the bands up by shutting them in your door, and then lie down and do single-leg curls. If you have dumbbells and the bench, you can sit off the bench and do leg extensions. One of my VIP babes actually came up with this idea: with an incline bench, she lowers the incline part a little bit and then sits on that side and does the leg extension, so she has more room for her legs to do the full extension. And then for lat pulldowns, if you have a big superband, you can put the superband in the door and just pull down with it. You have a decent amount of stuff, babe. That's awesome.

Patty, is there anything different for someone over 60 besides doing the four-day workout? Nailing your macros. Nailing your macros.

Yana, do you ever do any TRX? No, not really. We have a TRX downstairs in the gym in my apartment, but I don't know, as low as I go, I still don't feel as much resistance as I do with dumbbells and barbells. So I don't use it a lot. I program it for my VIPs and put it in their programs, because it is a badass piece of equipment, but I personally do not.

Ronna: I do take glutamine. How many carbs should I do before and after workouts? I currently do 60, but that leaves me still having 60 at each meal. Yeah, pull more. I would do like 70 before and after. During my workouts, should I be drinking BCAAs or just plain water? You can do either.

Ashley: Actually, the Blueprint is awesome. I'm in Build and I do all workouts at home. I haven't been to the gym in over a year, and the content and videos are fire, seriously. I literally listen to them over and over every day. If you are on the fence, do it. Thank you, Ashley. I appreciate that, babe. Yeah, don't take it from my words, right? Yes, I'm going to say the Blueprint is bomb. I'm the creator of it. I put my whole life and soul into it.

And plus, here's a funny story and a good story for you guys. When the Blueprint was born, WarriorBabe at the time was Alpha Female, and Alpha Female was going through a cease and desist. We literally had to rebrand the entire thing and take Alpha Female off of everywhere on the website, because somebody else has that trademark and I wasn't able to use it. They weren't letting us use it even when we were trying to buy it from them. So they filed a cease and desist, which in legal terms is telling us to shut down business. At that point, that was rough. And this is how the Blueprint was born. I built the entire WarriorBabe Blueprint in the moment of all of this happening. That's why it's my baby. It's gone through two or three different alterations with content now, and it's just gotten way better. So yeah, I can talk about it all day long. I fucking love that program, but take it from the words of the people who are actually inside of it.

Yana, how is your stretch routine going? Do you feel better? I've got to get better at this. Yeah, me too. Me too. I need to get better at it, and I'm going to get better at it. I need to keep implementing those specific habits that are really important, and I haven't. So thank you, Yana, because that helps.

Ronna, thank you. I joined the Blueprint and can't wait to get started in it soon. Cool. Patty, yep, you're welcome. Ronna, I look forward to seeing you up there. Melissa, what's up, babe? Talking about Alpha Female, Melissa was an Alpha Female. Holy, I haven't seen your name in a long time. I hope you're doing well, babe.

All right, guys, I'm going to close down our Q&A right now since I'm not getting any more. Oh my goodness, Melissa, I'm so sorry to hear that. If there's anybody that can fight it, it's you. But I'm going to close out our Q&A. I appreciate you all. And if you're on the fence about the Blueprint, come on up. We want you up there. It'll be well worth it, I'm telling you. So go to warriorbabe.com, click on join the WarriorBabe Blueprint, check it out, apply for it and book a call with my team. My team will help you through it and see if you're the right fit for it, and then we'll see you up there.

All right, guys, I appreciate you all, and have a great rest of your evening. Before I pop off, seriously, plug into these Q&As every single week, 6 p.m. Eastern Standard Time. I come here and help answer any questions that you have about your entire journey. I appreciate all those hearts right now. You guys rock. It's such a valuable asset to you and your journey here, being able to ask me something that you need clarification on or need help with. So set an alarm, mark your calendars, come to this Q&A and show up for yourself. This is a great accountability piece that you could be adding to your arsenal. So I hope to see more of you guys next week. I love you all. Have a good rest of your evening, keep crushing it, keep up the great work, and I'll see you next time. Bye, everybody. Thank you.