615: How to fuel smarter, train better, & build lean muscle in midlife | Ashley Damaj, BCBA, CPT | The mindbodygreen Podcast

In this episode of the mindbodygreen podcast, host Jason Wachob interviews Ashley Damaj, a behavioral therapist, nutritionist, and trainer, about integrating behavioral therapy with fitness and nutrition. Ashley shares her personal journey and how it shaped her integrative approach to coaching. The discussion covers strategies for building sustainable healthy habits, understanding the motivations behind behaviors, and achieving body recomposition by balancing holistic and fitness nutrition. Ashley emphasizes the importance of mindset, environment, and accountability in achieving health goals, and offers practical advice on workout routines, nutrition, and the role of self-love in maintaining a healthy lifestyle.

Outlines

Part 1: Introduction and Integrative Approach

Part 2: Nutrition and Mindset

Part 3: Exercise and Routine

Part 4: Training and Workout Structure

Part 5: Self-Love and Key Takeaways

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615: How to fuel smarter, train better, & build lean muscle in midlife | Ashley Damaj, BCBA, CPT

The mindbodygreen Podcast

Part 1: Introduction and Integrative Approach

Introduction to the Mindbodygreen Podcast and Haven Well Within Partnership

Introducing Ashley Damaj and Her Integrative Approach to Health and Fitness

Behavioral Therapy and Sustainable Change

Part 2: Nutrition and Mindset

Holistic vs. Fitness Nutrition

Processed Foods and Label Reading

Motivation, Weak Spots, and Functional Behavior Analysis

The Three Pillars of Achieving Goals: Strategy, Mindset, and Accountability

Part 3: Exercise and Routine

The Importance of Finding Joy in Movement

Carving Out a Routine for Busy Individuals

Optimizing Time and Environment for Health Goals

The Influence of Parents on Children's Health Habits

Part 4: Training and Workout Structure

Shifting the Focus to Gaining Lean Muscle Mass

Core Beliefs in Training: Pre and Post Workout Nutrition

Workout Structure: Lift First, Cardio Second

Interval Cardio and Tempo in Resistance Training

Progressive Overload and Alternating Strength and Hypertrophy Weeks

Rotation of Strength and Hypertrophy Weeks and Volume

Compound vs. Accessory Moves and Supersets

Volume, Newbie Gains, and the Beauty of Resistance Training

Part 5: Self-Love and Key Takeaways

Operating from a Place of Self-Love

Key Takeaways: Nutrition and Movement

Water and Punctuation Rituals

615: How to fuel smarter, train better, & build lean muscle in midlife | Ashley Damaj, BCBA, CPT

The mindbodygreen Podcast

Part 1: Introduction and Integrative Approach

00:00Introduction to the Mindbodygreen Podcast and Haven Well Within Partnership

Introduction to the Mindbodygreen Podcast and Haven Well Within Partnership

02:26Introducing Ashley Damaj and Her Integrative Approach to Health and Fitness

Introducing Ashley Damaj and Her Integrative Approach to Health and Fitness

04:49Behavioral Therapy and Sustainable Change

Behavioral Therapy and Sustainable Change

Part 2: Nutrition and Mindset

07:53Holistic vs. Fitness Nutrition

Holistic vs. Fitness Nutrition

10:21Processed Foods and Label Reading

Processed Foods and Label Reading

12:28Motivation, Weak Spots, and Functional Behavior Analysis

Motivation, Weak Spots, and Functional Behavior Analysis

16:26The Three Pillars of Achieving Goals: Strategy, Mindset, and Accountability

The Three Pillars of Achieving Goals: Strategy, Mindset, and Accountability

Part 3: Exercise and Routine

19:31The Importance of Finding Joy in Movement

The Importance of Finding Joy in Movement

22:00Carving Out a Routine for Busy Individuals

Carving Out a Routine for Busy Individuals

25:31Optimizing Time and Environment for Health Goals

Optimizing Time and Environment for Health Goals

28:31The Influence of Parents on Children's Health Habits

The Influence of Parents on Children's Health Habits

Part 4: Training and Workout Structure

31:28Shifting the Focus to Gaining Lean Muscle Mass

Shifting the Focus to Gaining Lean Muscle Mass

34:24Core Beliefs in Training: Pre and Post Workout Nutrition

Core Beliefs in Training: Pre and Post Workout Nutrition

37:08Workout Structure: Lift First, Cardio Second

Workout Structure: Lift First, Cardio Second

39:24Interval Cardio and Tempo in Resistance Training

Interval Cardio and Tempo in Resistance Training

42:32Progressive Overload and Alternating Strength and Hypertrophy Weeks

Progressive Overload and Alternating Strength and Hypertrophy Weeks

45:10Rotation of Strength and Hypertrophy Weeks and Volume

Rotation of Strength and Hypertrophy Weeks and Volume

47:53Compound vs. Accessory Moves and Supersets

Compound vs. Accessory Moves and Supersets

51:54Volume, Newbie Gains, and the Beauty of Resistance Training

Volume, Newbie Gains, and the Beauty of Resistance Training

Part 5: Self-Love and Key Takeaways

55:26Operating from a Place of Self-Love

Operating from a Place of Self-Love

58:24Key Takeaways: Nutrition and Movement

Key Takeaways: Nutrition and Movement

1:00:53Water and Punctuation Rituals

Water and Punctuation Rituals