Grab your pen and paper, friends, because this episode is jam-packed with everything you need to know about leveraging exercise and nutrition to get your dream body and feel incredible. We’re joined by Ashton Baalaer, the Owner of Inertia Fitness Co. in Charlotte. Ashton and his company are focused on helping people look amazing, feel better, and live longer. In this episode, he’s sharing why strength training is so important, how “bulking up” is much harder than you think, how to calculate your macros and calories, and your burning questions about caffeine, choosing a trainer, and more! Connect with Ashton & Inertia Fitness: Ashton’s IG Inertia Fitness Co. IG Inertia Fitness Co. Website Ashton’s book recs & helpful tools: Calorie Calculator Outlive: The Science & Art of Longevity by Peter Attia, MD* Atomic Habits by James Clear* How to Win Friends & Influence People by Dale Carnegie* Huberman Lab Podcast Mind Pump Podcast The Peter Attia Drive Podcast  Studies referenced: NIH: Review of Optimal Protein Intake NIH: Protein for Muscle Hypertrophy with Resistance Exercise Training Medical News Today: How Much Food Should I Eat in a Day? ResearchGate: How Many Calories Should I Eat in a Day? Some key takeaways from this episode include: When you’re looking for a personal trainer, don’t worry about trying to impress them in your first session or evaluation. They are there to observe your form and help you feel more confident.  The reality of the bulky bodybuilder physique you see in women on Instagram is that they’re eating 4,500 calories a day, likely using performance enhancing drugs or supplements, and lifting over 100 lb. weights.  The three macronutrients are protein, fat, and carbs. Protein is the building block for everything in your body (not just your muscles!), so aim for about 1 gram of protein per pound of body weight. If your goal is to look good and generally have a healthy lifestyle, you should aim for 90-120 minutes of zone 2 cardio (think: conversational walking pace) per week. If you have running or endurance goals, up that number and intensity. You can probably have more caffeine than you think! Anywhere from 150-500 mg per day is okay, but make sure not to drink any caffeine ten hours before you go to sleep or else it can affect how restful your sleep is. Welcome to The Cheeky Been Podcast! I’m your host Vanessa Krombeen, the creator behind The Cheeky Been, a lifestyle blog that empowers women to feel their best through fitness, fashion, health and wellness, and motherhood tips. In this show, you will find thought provoking conversations with entrepreneurs, influencers, and brands you love and the answers to your most sought after questions.  Connect with Me!  Follow The Cheeky Been Follow The Cheeky Been Podcast The Cheeky Been Blog TikTok YouTube Business Inquiries: [email protected] *Indicates an affiliate link. Thank you for supporting the show by shopping from my links!