Notes: In today’s HER Body™, Alex is joined again health and wellness writer, English Taylor. They discuss Alex’s 3rd trimester. Topics include: – How often Alex...
BODY io® AuthorsBETA
Alex Navarro
My name is Alex Navarro. I’m a Certified Personal Trainer with the National Academy of Sports Medicine (NASM) and WBFF Bikini Pro. My athletic interests include Gymnastics and weight lifting.
I started using Carb Nite in October 2010. The ease of incorporating Carb Nite and Carb Backloading into my life and the freedom that I personally gained from utilizing them inspired me to start using them with my clients. They are sustainable lifestyles that can work for almost anyone, at any given point in their lives, with any level of goal. I have been using Carb Nite and Carb Backloading with my clients for over three years.
I've been through the process, the ups and downs, the uncertainties, failures and exciting discoveries. I teach and guide based on what I've learned and experienced firsthand.
I hope to teach clients how to pay attention to what their bodies need, when they need it and how to manipulate the foods they eat in order to reach any goal.
My favorite Ultra Low Carb meal is a big steak with buttered broccoli.
My favorite Carb Nite or Carb Backloading meal is Sushi for dinner and warm cookies with ice cream on top for dessert.
I'm currently participating in gymnastics strength training and arm balancing, along with heavy resistance training for lower body strength and aesthetics.
I started using Carb Nite in October 2010. The ease of incorporating Carb Nite and Carb Backloading into my life and the freedom that I personally gained from utilizing them inspired me to start using them with my clients. They are sustainable lifestyles that can work for almost anyone, at any given point in their lives, with any level of goal. I have been using Carb Nite and Carb Backloading with my clients for over three years.
I've been through the process, the ups and downs, the uncertainties, failures and exciting discoveries. I teach and guide based on what I've learned and experienced firsthand.
I hope to teach clients how to pay attention to what their bodies need, when they need it and how to manipulate the foods they eat in order to reach any goal.
My favorite Ultra Low Carb meal is a big steak with buttered broccoli.
My favorite Carb Nite or Carb Backloading meal is Sushi for dinner and warm cookies with ice cream on top for dessert.
I'm currently participating in gymnastics strength training and arm balancing, along with heavy resistance training for lower body strength and aesthetics.
Notes: In this HER Body™ podcast, Alex is joined by health and wellnes writer, English Taylor. They discuss how English got into writing about women’s health...
Notes: In this HER Body™ podcast, Alex is joined by Body IO® coach Tony where they answer some of your commonly asked questions on Carb Nite®...
Notes: How can a massage give you abs and more defined muscles? Can specific techniques used during a massage get you in the gym faster after...
Notes: In the first HER Body™ podcast of 2018, Alex is joined by Body IO® coach Tony where they discuss what they have been up to,...
From the archives: Looking for an ultra low-carb dessert recipe that won’t kill your Carb Nite and Carb Backloading progress? Here, Body IO coach (and ultra low-carb chef extraordinaire) Alex Navarro walks you through the preparation...
Notes: Why is core training important during pregnancy? In this HER Body™ episode, Alex answers your questions with pre and postnatal core specialist, Sarah Bradford. They...
Notes: In part 2 of HER Body™ with nurse Jessica Reed, she explains how she had to adjust her eating habits and training for her third...
Notes: In a previous HER Body™ episode where Alex revealed she was pregnant, she mentioned how one former Body IO® coach used Carb Nite while pregnant...
Notes: In this episode of HER Body™, Alex is joined by movement and lifestyle coach, Alyssa Chang. She explains that after years of working on fixing...
Notes: Today’s episode of HER Body™, Alex is joined again by Kiefer to further discuss a topic they touched on a few weeks ago: glycogen stores...
Notes: In today’s HER Body™ podcast, Alex is joined by Kiefer to discuss her pregnancy. Topics covered in this episode are: – What Alex did to...
Notes: In this HER Body™ podcast, Alex introduces you to a long time Body IO® team member: Paola Schroeder. They discuss how she came to use...
Notes: How and when should you use HIIT? How can walking change your physique? Today on HER Body™, Kiefer joins Alex to answer questions on how,...
Notes: In this episode of HER Body™, Alex invites therapist, Alexis Bright, on to discuss the psychology behind goals. Some of the areas covered in this...
Notes: In this episode of HER Body™ Alex’s client, Melissa Rozeski, joins her to discuss how she is overcoming her disordered eating. They talk about the...
Notes: In part two of this HER Body™ podcast, Kiefer discusses what the software will do for those who have performance goals. They also discuss the...
Notes: On today’s HER Body™, Kiefer joins Alex for a two part Q & A on athletes, performance, and the differences women experience with diet and...
Notes: This episode of HER Body™ deals with goal setting, the importance of setting realistic goals, and the behaviors that are associated with them. Alex and...
Notes: In this episode of HER Body™ Alex Navarro shares how she has been experimenting with her Carb Nite® protocol over the last year. She shares...
Notes: This episode of HER Body™ deals with a topic that all of us stuck at our desks will benefit from. Simple mobility techniques for the...
Notes: In this episode of HER Body™, co-host Shana Alverson details her experience of becoming World Champion and Grandmaster at the 2016 World Masters Championships in...
Notes: In today’s episode of HER Body™ , Alex and Shana answer your questions from Facebook on Carb Nite and Carb Backloading with the focus on...
Notes: In this episode of HER Body™, Alex and Shana reveal how to make small to large changes in order to stick to a dietary protocol...
Notes: Today’s HER Body™ episode, Shana shares her goal of competing at the World Masters Championships for weightlifting this coming October in Germany. Shana and...
Notes: In this HER Body™ episode Alex and Shana discuss body types vs. the sports or activities people participate in. They talk about the Olympic trials...
Notes: Previous Body IO® FM guest, Eva Twardokens, joins Alex and Shana on this episode of HER Body™. They discuss the important difference in participating in...
Notes: In this episode of HER Body™ Alex introduces her new co-host, Shana Alverson! They rant about all that bothers them about “healthy food” posts on...
Notes: Previous Body IO® FM guest, Bret Contreras, joins Alex today on episode 33 of HER Body™. They talk about what they learn working one-on-one with...
Notes: In today’s HER Body™ episode licensed esthetician Emme Diane speaks to Alex about the most common skin problems she sees and how diet and lifestyle...
Notes: In HER Body™ episode 31, returning guest Jessica Philippus chats with Alex about training young girls and women in wrestling and the most common issues...
Notes: In this HER Body™ episode Alex chats with gym owner and former CrossFit Games competitor, Shana Alverson, about the experiences they have working with clients...
Notes: Why is it important to have moderation when it comes to diet and fitness? In today’s HER Body™ episode Alex chats with former fitness competitor...
Notes: In this episode of HER Body™, Alex invites back Kerry Thuett to discuss how and why she had to change her training modalities when...
Notes: In today’s HER Body™ episode, Alex and Christin take the questions you’ve asked on the Body IO® Facebook page and answer them. Here are a...
Notes: In this HER Body™ episode Alex invites physique coach, Menno Henselmans, to discuss the differences he sees in working with women and men. He explains...
Notes: In HER Body™ 24 Alex brings back Kerry Thuett to discuss how she handles her body dysmorphia and what it took for her to finally...
Notes: How did one woman gain and lose 165 lbs? Why is hiring a personal coach beneficial? In this HER Body™ episode, Alex invites her client,...
Notes: Why does your diet need to match your changing goals? When you have health issues, why is it important to track your diet and training?...
ot only are some diets more effective in terms of weight loss and body composition changes, but also in terms of the level of adherence. In other words, some diets are easier to follow...
Notes: How did one person transform their health with Carb Backloading™? In this HER Body™ episode, Dani Senske joins Alex to discuss her various health issues she...
Notes: How can you be organized when it comes to meal prep? What are some common issues women have when it comes to nutrition? Today’s HER...
Notes: Can you use exercise for spot reduction? How can you get rid of stubborn fat? In this episode of HER Body™, Alex and AJ speak...
Notes: What type of preparation is needed for competitive sports? How can you sustain your health for sports and life? In today’s HER Body™ episode, AJ...
Notes: In this HER Body™ episode, AJ and Alex speak to fellow Body IO® coach, Tony Sangimino, about what is involved with cutting weight for...
Notes: What did a study of calories in, calories out vs. food restriction diet reveal? How does birth control effect fat gain/fat loss in women? In...
Notes: What is female phase training? How can you manipulate your training and nutrition with your hormone cycle? In this HER Body™ episode, AJ and Alex...
Notes: Why does your mindset matter when trying to lose fat? What is the most common chronic problem nutrition coaches come across with clients? In this...
Notes: In this HER Body™ episode, AJ and Alex share their tips and techniques on how to simplify your ULC lifestyle. They explain the importance of...
Notes: In today’s HER Body™ episode, AJ and Alex share their first ever Q&A. They tackle the most asked questions they receive via email and social...
Notes: What is restorative breathing and why is it important? In episode 11 of HER Body™, Alex and AJ invite Lucy Hendricks on to speak about restorative...
Notes: What is mindset coaching? How important is your mindset when it comes to your diet and performance? In today’s episode of HER Body™, AJ and...
reached behind my back to scratch an itch and then it happened…an excruciating twinge, followed by a cramp that seized my whole right side. As I tried to relax my lat and get my...
Notes: In this episode of HER Body™, we invite strength and conditioning coach, Jim Laird, to speak to us about strength training for women. We DON’T...
Notes: What stresses do women add when it comes to diet and training? What are some basic changes women can make to improve their health? In...
Notes: In this episode of HER Body™, AJ and Alex chat with professional MMA fighter, Jessica Philippus. She discusses how she trains and uses Carb Backloading™...
Notes: In this episode of HER Body, Alex and AJ discuss contest prep with Caroline Gick using Carb Nite® and Carb Backloading™ and how these protocols...
Notes: Why is it important to keep up to date with your breast exams? How crucial is research on procedures and doctors when considering breast augmentation? In...
Notes: In this episode of HER Body, we talk about everything from the social aspects of dieting, timing your Carb Nite® with social events, alcohol, to...
Notes: How does stress manifest in your body? What are your top 3 stressors? This episode of HER Body we talk about stress. We all come...
Notes: Why is it important to read and understand a diet protocol before you start it? How essential is tracking your food, exercise, and progress when...
Notes: In this inaugural episode of HER Body on Body IO FM, get to know Carb Backloading™ & Carb Nite® Experts and hosts Andrea Jengle (AJ) and...
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![](mailto:?subject=HER Body™ #57 | Peter Sawan – Massage For Muscles And Injury Recovery&body=<a href="http://bod.io/7K" target="blank">Listen on iTunes.</a> <a href="http://www.stitcher.com/podcast/body-io-fm" target="blank">Listen on Stitcher.</a>
Notes:
How can a massage give you abs and more defined muscles?
Can specific techniques used during a massage get you in the gym faster after injury?
In today's podcast Alex and Tony speak to Peter Sawan, Registered Massage Therapist, who explains how he has taken his knowledge of fascia and used it to create a technique that makes all your efforts in the gym stand out through massage.
They also discuss various topics which include:
- Muscle stripping and how your fascia works
- Listening to your body when injured
- Correcting repetitive strain injuries through massage
- How "opening up" your muscle will help you recovery quickly after injury
- Getting your range of motion back with massage
- Finger rolling and skin tightening for cellulite
- How Peter's technique makes your muscles pop
- Working with athletes and bodybuilders to learn more about the body
Peter Sawan has been working as a Registered Massage Therapist since 2007. He started working in a Physiotherapy clinic and found his passion for deep tissue and rehab. Peter has created a few ways to help people get better faster with proven results. His Sports Rehab background brings a unique intuition and exceptional assessment techniques. Peter's strong work ethic and his determination to provide the best care and fast track his patients on the road to recovery. His work with Bodybuilders has given him a new platform to help create new ways of getting bigger muscles and also helping sculpt the ones for getting best results to walk onstage with.
To learn more about Peter’s work, click the following links:
<a href="http://1b.io/AN">1. PeterSawan.com</a>
<a href="http://1b.io/AO">2. TheSawanMethod.com</a>
<a href="http://1b.io/AP">3. Muscle Medic Aesthetics Instagram</a>
<a href="info@thesawanmethod.com">4. Email: info@thesawanmethod.com</a>
<img class="aligncenter size-full wp-image-11151" src="http://body.io/wp-content/uploads/2018/02/peter-sawan-method.jpg" alt="" width="1200" height="600" /> http://body.io/body-57-peter-sawan-massage-muscles-injury-recovery/){kind=link}
![](mailto:?subject=HER Body™ #42 | Alex’s current regimen&body=<a href="http://bod.io/7K" target="blank">Listen on iTunes.</a> <a href="http://www.stitcher.com/podcast/body-io-fm" target="blank">Listen on Stitcher.</a>
Notes:
In this episode of HER Body™ Alex Navarro shares how she has been experimenting with her <a href="http://carbnite.com/">Carb Nite®</a> protocol over the last year.
She shares how she's been training less, eating more and manipulating her carbs based on social situations and her reduced workout load/frequency due to life changes.
She also touches on alcohol intake, trying different foods, and how her consistent inconsistencies that led to some very interesting results.
Alex's carb tracking calendar:
<a href="http://body.io/wp-content/uploads/2016/12/Example-Carb-Cycling-February-2016.jpg"><img class="aligncenter size-full wp-image-10774" src="http://body.io/wp-content/uploads/2016/12/Example-Carb-Cycling-February-2016.jpg" alt="Example Carb Cycling - February 2016" width="1200" height="887" /></a>
<a href="http://body.io/wp-content/uploads/2016/12/Example-Carb-Cycling-March-2016.jpg"><img class="aligncenter size-full wp-image-10775" src="http://body.io/wp-content/uploads/2016/12/Example-Carb-Cycling-March-2016.jpg" alt="Example Carb Cycling - March 2016" width="1200" height="880" /></a>
<a href="http://body.io/wp-content/uploads/2016/12/Example-Carb-Cycling-April-2016.jpg"><img class="aligncenter size-full wp-image-10776" src="http://body.io/wp-content/uploads/2016/12/Example-Carb-Cycling-April-2016.jpg" alt="Example Carb Cycling - April 2016" width="1200" height="878" /></a>
http://body.io/her-body-42-alexs-current-regimen/){kind=link}
![](mailto:?subject=HER Body™ #32 | Emme Diane – Skin is a reflection of your lifestyle&body=
<a href="http://bod.io/7K" target="blank">Listen on iTunes.</a> <a href="http://www.stitcher.com/podcast/body-io-fm" target="blank">Listen on Stitcher.</a>
Notes:
In today's HER Body™ episode licensed esthetician Emme Diane speaks to Alex about the most common skin problems she sees and how diet and lifestyle effect it. She explains how commonly prescribed supplements are actually causing more harm than good to your skin.
They also discuss preventative measures for acne prone skin, anti-aging techniques, as well as what to look for in effective sunscreens and the best practices for avoiding breakouts after working out or sweating.
With more than 15 years of professional experience in both medical and spa esthetics, Emme Diane is known for solving the “unsolvable” skin concerns, from acne to sun damage and aging skin. Her clients, who affectionately refer to her as the “Skin Whisperer,” describe her as nurturing and supportive with a wealth of knowledge. She specializes in skin transformations, she offers local clients advanced skin care treatments that cannot be found anywhere else as well as skin coaching programs that result in remarkable skin transformations for her long distance clients.
To learn more about Emme, click the following links:
<a href="http://1b.io/qm">1. Emme Diane website</a>
<a href="http://1b.io/qn">2. To Schedule an appointment online</a>
<a href="http://1b.io/qo">3. Facebook</a>
<a href="http://1b.io/qp">4. Instagram</a>
<a href="http://1b.io/qq">5. Pinterest</a>
<a href="http://body.io/wp-content/uploads/2016/06/Emme-Diane-Skin-Care.jpg"><img class="aligncenter size-full wp-image-10580" src="http://body.io/wp-content/uploads/2016/06/Emme-Diane-Skin-Care.jpg" alt="Emme-Diane-Skin-Care" width="1200" height="600" /></a> http://body.io/her-body-32-emme-diane-skin-is-a-reflection-of-your-lifestyle/){kind=link}
