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...
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Andrea Jengle
My name is Andrea Jengle. Everyone calls me AJ. II am a Certified Personal Trainer, Nutrition Coach and Level 1 Fascial Stretch Therapist.
I have a unique athletic background that includes Motocross and Big Mountain Snowmobiling. I’m currently focused on Strength Training, Snowboarding and Mountain Biking.
I started using Carb Nite in 2011 and Carb Backloading in 2012. I experienced exceptional body composition, health and lifestyle benefits shortly after adopting these protocols. Eager to help my clients achieve their goals, I have been using Carb Nite and Carb Backloading ever since for everything from wedding prep to athletic performance.
My area of expertise is helping clients prioritize, achieve and maintain their goals by creating a realistic plan and sustainable lifestyle.
Common sense and knowledge, combined with my own struggle with health and body composition in the past greatly attributes to my coaching skills. My extensive background in the gym and with recreational sports performance is also an asset.
My goal is to teach my clients how to listen to their body and adapt to its needs rather than being derailed by every bump in the road. Empowering clients through education so they can confidently self-monitor and adjust is important to me.
My favorite Ultra Low Carb meal is a tie for first place between bacon & eggs or ribs.
My favorite Carb Nite or Carb Backload meal is Sushi and cheesecake.
My current training goals are to continue to improve strength/performance, maintain a lean athletic physique, avoid injury and continue to enjoy recreational sports.
I have a unique athletic background that includes Motocross and Big Mountain Snowmobiling. I’m currently focused on Strength Training, Snowboarding and Mountain Biking.
I started using Carb Nite in 2011 and Carb Backloading in 2012. I experienced exceptional body composition, health and lifestyle benefits shortly after adopting these protocols. Eager to help my clients achieve their goals, I have been using Carb Nite and Carb Backloading ever since for everything from wedding prep to athletic performance.
My area of expertise is helping clients prioritize, achieve and maintain their goals by creating a realistic plan and sustainable lifestyle.
Common sense and knowledge, combined with my own struggle with health and body composition in the past greatly attributes to my coaching skills. My extensive background in the gym and with recreational sports performance is also an asset.
My goal is to teach my clients how to listen to their body and adapt to its needs rather than being derailed by every bump in the road. Empowering clients through education so they can confidently self-monitor and adjust is important to me.
My favorite Ultra Low Carb meal is a tie for first place between bacon & eggs or ribs.
My favorite Carb Nite or Carb Backload meal is Sushi and cheesecake.
My current training goals are to continue to improve strength/performance, maintain a lean athletic physique, avoid injury and continue to enjoy recreational sports.
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xperiencing my own body composition changes over the years, having limited access to technology at certain times, and working with clients online have provided me with great insight about what works for most people...
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ifferent tracking methods appeal to different personality types. Different methods also become more/less relevant based on your body fat percentage. Just like diet and exercise, you have to find what works for you. You...
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any people set out to improve their health and fitness, lose weight and transform their physique, but fail to do one very important thing – track their progress. Either they are confused about how...
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ve had the opportunity to review hundreds of client assessments over the years. This process has given me great insight into how people perceive themselves, establish their goals and attempt to achieve them. What...
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...
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uring my work with clients, as well as from talking to and observing people from day-to-day, I’ve noticed that we’ve become a culture of extremes: all or nothing. We tend to take something to...
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...
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...
don’t have the physique of a body builder. I’d say I’m athletic and lean. My nutrition is on point so my muscles appear denser, fuller and more defined compared to what most people are...
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hen I read Caroline Gick’s article, “Gluten Intolerant or Glutton?” I laughed because I was actually envious. Caroline had found herself in a situation where gluttony mimicked gluten intolerance. On the other end of...
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...
n my experience with coaching clients and building the Body IO Coaching Team with Kiefer, I’ve processed hundreds of client assessments. Over the course of this process, we noticed a serious gap that needed...
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ave you ever been lured into a sport in the hope of a miraculous physique transformation? After all, who wouldn’t want a surfer’s body or a cyclist’s quads? Are you toying with the idea...
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ve known Body IO® Coach and Strongman Dain Wallis for a number of years now. I am constantly amazed, not only by Dain’s brute strength, but also his passion for Strongman and fierce determination to embrace...
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...
. Also, don’t overlook the benefits of going for a leisurely walk on a regular basis. Walking is the perfect activity to fill voids on non-training days or in between your favorite TV shows.
Perhaps you’ve dialed in your training frequency. You’ve been consistent with an optimal training schedule, but your physique hasn’t changed, and it’s been years! You likely fall into one of the following categories.
Mash-up master. You go to the gym on a regular basis and when you get there, you just wing it and do whatever you feel like: probably a combination of ¼ squats, bench presses and bicep curls. Whatever it is, you have no program, no periodization, no progressive overload, and no plan. It shows, because you’ve also made no progress.
On the flip side, maybe you have what I call training ADD. These people meticulously follow a program and track every detail, but if they don’t get incredible strength, hypertrophy, or fat loss results in 60 days, they jump to an entirely new plan altogether.
Middle ground: Make sure your training program is appropriate based on your primary goal. Stick with it. As you progress, the general program will likely still be appropriate, but you will have to switch up your accessory exercise choices on a regular basis and pay attention to intensity, volume, progressive overload and diet!
Diet
I could have written an entire article just about diet extremes, but I’m going to focus on the two scenarios that I observe most often.
Calorie Tracking
I can’t believe how many people I meet who have tracked everything they have had to eat or drink for the past 365 days. While at first this seems like a good way to pay attention to your caloric intake, these people typically end up being extremely stressed out and they panic when they have to eat something without the ability to record the data. Other people, however, think they never have to pay any attention to how much they eat. You know the type. They can’t lose weight, but they’ve also never considered eating less, or the guy who wants to gain muscle but only eats 1200 calories per day.
Middle ground: You don’t have to use a calorie-tracking device 365 days a year, but it can be a useful tool to help plan your meals, heighten your food awareness, and learn how to eyeball your portions. Use it when necessary and trust yourself to eat without it. The body is too complex to be worrying about every last gram or calorie, but you should be in a reasonable range based on your goals.
Clean Eating vs. Junk
This is very common with people following <a href="https://carbnite.com/">Carb Nite®</a> or <a href="https://carbbackloading.com/">Carb Backloading™</a>. I hate the terms “clean” and “junk,” but they seem to be what people relate to. There tends to be two kinds of people: the moderate “clean” carbers and the overboard “junk” ones.
Middle Ground: The amount of carbs you can tolerate is an individual prescription and will likely change as your body composition changes.
To get the best insulin spike, choose high GI carbohydrates. There are a wide variety of choices, ranging from single ingredient starches to pastries and we now have access to <a href="https://carbshock.com/">Carb Shock™</a>. The type of carbs you choose is entirely up to you. Some people like to keep their Carb Backloads clean throughout the week and eat junk on the weekend; this is a common way to create a pattern of flexible eating. Others use a combination of starches and sweets with each backload. For people using Carb Nite, some have cleaner and more controlled Carb Nites 3x/month and one Carb Nite each month that is random and unplanned. What you can personally get away with requires experimentation.
I hope this article helps you or someone you know identify an extreme path that they might be on and how they might find more success in choosing the middle ground.
For those of you who are following The Carb Nite Solution, I’ll leave you with an example of my Carb Nite.
Carb Nite Kickoff: A whey protein shake with Carb Shock and a small low-fat high GI treat. Pancakes and syrup or a bowl of cereal are my favorite options.
Dinner: Starchy carbs and protein for my main meal, followed by a small sweet dessert. Stir-fry, ribs & rice, pizza, and sushi are my most common choices. I typically have 5g of Leucine with this meal.
Last Meal: I have whatever I want or what I’ve been craving. Cheesecake, ice cream with cookies/brownies, or cornbread are my most common picks.
<a href="https://body.io/wp-content/uploads/2015/06/CarbNite.jpg"><img class="aligncenter wp-image-9694 size-large" src="https://body.io/wp-content/uploads/2015/06/CarbNite-1024x1024.jpg" alt="CarbNite" width="1024" height="1024" /></a> https://body.io/extremely-successful-not-extreme/){kind=link}
