Crash Course by Live Unbreakable

Embark on a journey of self-preservation and empowered living with 'Boundary Bliss,' our first installment of a mini-series designed specifically for *you* to navigate the holiday season.Dive into insightful discussions with Coach Shaun and Guest Speaker Coach Sara on establishing both personal and professional limits to safeguard your well-being.Explore strategies and mechanisms for conserving your precious energy amidst the holiday hustle and discover the liberating magic of saying 'no' as a complete sentence.Join us as we unravel the secrets to creating a holiday season filled with balance, joy, and unapologetic self-care.Looking to get in touch with Sara for Life Coaching? Reach out to Coach Sara at Sara@liveunbreakable.com.Ready to take the next step in your health journey? Reach out to Coach Shaun at liveunbreakable.com or girlshaun.com.

What Is Ozempic and Why Is It Getting So Much Attention?By now, I am sure you have seen or heard about the miracle drug that Elon Musk, Kim K, and heck, probably your all-time favorite influencer on (insert platform here) is using for their  "amazing before and after shoots"If you are unfamiliar with what I am referencing - first of all, good for you - second of all, it's Ozempic and/or Wegovy that the FDA recently approved for Type 2 Diabetes and weight loss.   What you've probably seen/heard is that you'll lose weight fast and finally get the results you've been looking for in half the time/effort.What you probably don't know is the specific diet you have to stay on whilst using the drug, the SLEW of negative side effects, the likely weight gain after use, and the tremendous shortage it is causing for people who actually *need* these drugs for their health.The US FDA approves drugs for very specific audiences only - Ozempic is for Type 2 Diabetics only and Wegovy is for individuals with extremely high BMI or that have weight-related co-morbidities like high blood pressure.  Off-label use is not safe or effective.TL/DR: Semaglutide is a powerful prescription medication available in multiple forms, but created for use by a specific subsection of patients with disorders that cannot be resolved with lifestyle changes alone. Consult with your healthcare physician and stop taking these medications if you don't fall into one of the two groups that this SHOULD be used for.As always, thank you for listening in and please share this episodes or any others from my podcast if you found them useful, or you know someone who could benefit from a listen!  More info at liveunbreakable.com

Scientifically speaking, decision fatigue is the diminishing amount / quality of energy someone has after either an overwhelming number or weight of decisions over a specific period of time.While scientists are unsure of the exact brain chemistry, psychological processes, or long-term ramifications ... the data clearly shows that decision fatigue not only exists, but can in fact cause other health issues.In this episode, we cover how to identify decision fatigue, the difference between indecisiveness and fatigue, and how to ultimately train your way out of both.  Solving for this fatigue can lead to a more positive outlook and less frustrating environment in both work and play.If this episode was interesting / educational, we would love for you to share it with you friends and family either directly or on social media. Also please feel free to get in touch with Coach Shaun or the Live Unbreakable coaching staff by visiting LiveUnbreakable.com

I read somewhere that in the sea of nutrition information available in the world ... there is a heavy tide of inaccuracies. Could not agree with something MORE!In Episode 301 of the Crash Course Podcast, we went over the top 5 nutrition myths that everyone seems to believe, but there were so many I needed a part two. SO here we go!Today, I wanted to debunk the following MYTHS:Low-fat / fat-free foods are healthier choicesFull-fat products cause weight gainCertain foods like cinnamon burn fatA detox diet will clean toxins from the bodyEveryone should follow a gluten-free dietFollow us on instagram @liveunbreakable or @livingunbreakable and be sure to join our mailing list at liveunbreakable.com for free recipes, workouts, motivation, and lots of fun delivered right to your inbox!

... And how to finally reach them.Y'all know i wasn't about to leave you high and dry!Goals can be super powerful because not only do they provide direction... they can also give you clarity and focus to really thrive in life.But I notice a few trends when clients come to me looking to make consistent progress, attempt to follow through, or try to reach their specific objectives. Even in spite of their best efforts.  All too often, there's something deeper that is holding them back from achieving the goals they're passionate about.In my experience - both personal and professional - there are a few consistent (and brutally honest) reasons you are not achieving your goals.  Listen in to identify them, and more importantly, overcome them to achieve the goals you've been working towards. Whatever your goal, use these skills to attain it!

At some point, you've probably felt super bloated and uncomfortable or known someone who has.  Maybe you even wondered how to stop feeling bloated, or if it's normal to be bloated for days at a time.  Or maybe you just want to understand a little bit more about how bloating happens, what causes it, and how to resolve it once and for all.Well, you're in the right place!  Gut health has always been a passion of mine and I'm so excited to be able to share some education and resources on the topic and help you live a life free of bloating.From identifying foods that make you bloat, anti-inflammatory foods, and foods that can help reduce bloating, this podcast has it all!Tune in and leave us a review or share this podcast episode with someone who could use some bloating help. For more information, please visit liveunbreakable.com

Whether you've recently hit your goal weight (WOOO!!!) or you just want to figure out how to maintain your weight loss, you're likely going to need to start adding some calories back into your diet. Enter: reverse dieting. The upside down, backwards, and complete opposite of all things diet....mostly.This episode was so fun because we ebb and flow between real world examples and scientific studies to understand metabolism, energy balance, metabolic adaptation, and adaptation thermogenesis - and how ALL of them affect the body and brain.If you're wondering how to get BMR calculated, I included information below!Calculate Basal Metabolic RateMen: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)And to calculate TDEE (total daily energy expenditure): Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) Visit www.liveunbreakable.com for more information on nutrition, reverse dieting, and all things gut health!

Sorry, Mom... ::high fives Dad::I went SKYDIVING!As excited as I was to go (and celebrate my girl Sarah's birthday!!), I'm even more excited to share this CRAZY experience with you all, from start to finish.I had so many questions when I went, and had no idea what to expect.  Every search I did online gave me a new answer, and none of them were accurate. SO - I created this podcast to help eliminate some of that ambiguity out there!From what to wear while skydiving to how you get harnessed up, to what it feels like falling at terminal velocity, I've got you covered!BONUS! Did you know...The intense sensations elicited by skydiving cause the brain to secrete a dynamic chemical combination of adrenaline, dopamine, and serotonin unlike any other experience?You might know skydiving as a "daredevil" sport (or maybe you do it on the regular) but these chemicals are commonly associated with extreme sports and actually provide several longer-term benefits to our health. Technically, skydiving is GOOD for us!

Things get a little scientific in this Crash Course Podcast dedicated to all things breathing and breath work.In this episode, Coach Shaun discusses how and why humans breathe the way we do, oxygenation of the cells through both nasal and mouth breathing, and the role of different muscle groups in breath work.From neuro transmitters to nitric oxide to the amount we sigh in a single day - you'll learn the importance of breath work and it's influence on mental state, fear, stress, and athletic performance.For more information on the importance of breathwork, mindful breathing practices, and how to start, head to: https://bit.ly/3CdX0Kn to download a free mindful breathing packet from Live Unbreakable.Interested in following Live Unbreakable on social media? Follow @liveunbreakable or @livingunbreakable for healthy tips and tricks on the daily. LiveUnbreakable.com for all inquires, personalized or group coaching, and other downloads!

No one hits the gym hoping for so-so results.  We go in thinking that we want to get 100% out of every single step. Every single rep. Every single bead of sweat is going to be hard earned. It's the grind that we look forward to and love so much.Fortunately for all of us, scientists and researchers want the same thing.  We're constantly expanding on and updating our body of knowledge in this area - and it's all so fascinating!In this podcast, you'll find my tried-and-true (and science-backed) tips to maximize your workouts every time you enter the gym or start up a WOD at home.Brought to you by Live Unbreakable, LLC. Learn more at liveunbreakable.com

TL/DR: Listen in for my five tips/steps/gas stations on the way from scarcity to abundance and why being on this side even matters. And it really, really does. The abundant mindset is the most life-changing piece of any program I've ever coached, and I'm excited to share this blueprint with you all!Ever feel like everyone else has everything you want, while you're just stuck in this negligent space, with nothing you need to succeed? That feeling is known as "scarcity mindset," it's essentially the idea that there is only one pie for everyone, and if someone takes a larger piece, there's less left for you/others.Better than the opposite of that space is the "abundant mindset," where there are limitless pieces of pie, so it doesn't matter how big or a small a piece someone else takes, you are not competing with them for the pie.Doesn't that sound nice?But getting from A (scarcity) to B (abundance) isn't necessarily an easy or straight line, nor does anyone get there overnight or in the same way as someone else.  Luckily for you, I've walked several paths on my own to get here, in abundance mindset, AND I've held countless other hands as they have walked their own paths here, too.  Now it's time for me to hold yours - that's why you're listening to the podcast! 

Ever heard "just stay consistent" when you ask for tips on getting healthy, losing weight, or just being healthy in general?I know I am an offender of using "consistency" as the foundation - but it really is true. It's TRUE!  But uh .. what does that MEAN. What does staying consistent really MEAN!? And how do you DO IT!?Well, that's exactly what this podcast is for! And I'm giving you actionable, snackable take aways to make nutrition and fitness a long term lifestyle. How?1) Remove options from your vocabulary and your habits and your lifestyle. No more options for you. Reaching your goals in now your only option.2) Don't allow excuses to creep in. If they do, they need to creep right on back out.3) Progress > Perfection. Start looking for it.4) Identity-based habits > Outcome-based habits. Listen in for more on these.5) Fundamentally fundamental, my friends. KISS (keep it simple, silly).and... a bonus tip for all my social butterflies! You know I got you!Listen in with an open mind and leave with a mind frame of success. Want more? Head to LiveUnbreakable.com 

In this episode of the Crash Course podcast, we bust five nutrition myths that you probably believe, and why!Avoid carbs if you want to lose weightCarbs after dinner will make you gain weightYou can spot-reduce fatA detox will get rid of toxins from your bodyEating healthy is too expensiveThanks so much for listening.For even more great info delivered straight to your mailbox by joining our mailing list here!

Hello, hello, I am so glad to be BACK and finally better - these last few weeks of no podcasting, minimal social media-ing, and maximal health focus have been stressful and difficult, but also... so very much needed.In today's episode, I wanted to share some personal experiences, a lot of doctor recommendations, and plenty of scientific research on antibiotics, their effects on our bodies (especially on gut health / our gut microbiome!) and on our athletic peformance.Even if you don't identify as an athlete, this podcast is super helpful in identifying some of the most common side effects you might feel, strategies to mitigate longer term effects, and just juicy details on things you probably never even knew about antibiotics and how they impact your health!I had so much fun making this one and I hope you have fun listening! So much great information packed into 30 short minutes as a gift to you, so you never have to go through the same struggles I have, you just get to reap the benefits of mine!

We've NEVER done an episode like this before - and we couldn't be more excited to share it with you!In this episode, you'll walk away with:1) a first-hand testimonial of Allergic to Mediocrity and Live Unbreakable's Coaching staff2) A clear understanding of what happens during & after the program3) What it looks like to incorporate Live Unbreakable practices and tools from the program in everyday life (and what to do if  you "fall off")4) Why Shaun cries (not once, but twice) in this episodeEnter Jonathan - an IT professional working from home, doing his best to live a healthy lifestyle. Rugby player by day, practicing Brazilian JiuJitsu by night, this adventurous cook loves all things books, cycling, and live music. (And ladies - he's still single ;))So why did he come to Live Unbreakable - you might ask?  Simple - to improve his health and wellness. To learn how to create and enforce boundaries without straining relationships. To understand how to fuel his body to succeed in his sports. And, of course, to vibe and share energy with Coach Shaun.

Putting others' needs over your own. Highly attuned to others and their needs, rather than being decisive for their own. Trouble advocating for themselves. The idea of saying "no" to someone else's idea is anxiety-inducing.Any of these descriptions sound familiar?People pleasing. It's pervasive. It's frustrating. It leads to self-sacrifice and often, self-neglect. So what do we do about it? As individuals, as friends, as a society. How do we solve for the problem of people pleasing and WHY is it YOUR problem?Enter Coach Andee and Coach Shaun - your two guardian angels here ready to help you not only recognize the patterns and behaviors, but get over them. Conquer them once and for all. Interpret the messages your body is giving you and how to intuitively resolve for the boundaries you're lacking.

Looking for a defined six pack? Ready for #hotgirlsummer (or whatever hashtag we'll be using in just a few weeks!?). It's that time of the year, again, where we'll be all hot and bothered on the beach and we'll need some confidence boosters to get us happy, healthy, AND fit. AMIRIGHT?SO - let's get right down to it shall we? There are 8 basic tips you'll NEED to know in order to be truly ready for that 6-pack to hit in time for your vacation.  And I'm sharing all of them - and how to achieve them - right here in this podcast. You're totally welcome :)  If you find yourself needing some accountability, motivation, or just a little love - join us on Instagram @livingunbreakable or Live Unbreakable Crash Pad onFacebook. Enjoy! Thanks for much for listening in!

What do sunburns have to do with health and wellness? Such a good question and I'm so glad you asked.  Aside from causing dehydration and sometimes shock, sunburns can provide serious pain, scarring, itching, and just utter discomfort for DAYS if left untreated. While there are a myriad of ways to avoid them, which I do share, (even though they all tend to go out the window on long beach days), I promise you'll want to stick around for the second half of the episode where I go into how to treat them and make them go away faster.  Oh, and there are some awesomely embarrassing stories hidden in this episode, too. All for your audio pleasure :)

Relationships. Depending on where you are in life, this word can be scary, exciting, or anywhere in between. But the most important relationship you can ever have, is with yourself.  Whether you're heading into the holiday in a relationship with someone else or spending it with friends, family, or solo - there's plenty of positives to celebrating this pending season of love. In this episode of the Crash Course podcast, Andee and Shaun share their unique perspectives of love from both personal and client experiences, and share a special announcement!

For better or for worse... food labeling (or should I say... food marketing) has a powerful effect on what people eat.  Foods in the U.S. are labeled based on the rules and regulations of two separate government entities - the FDA and the USDA - both with different guidelines and procedures.  While +80% of all U.S. food supply is regulated by the FDA, there are stark differences between the two agencies. If you've ever wondered what the "organic" or "GMO" labels mean on your produce, or the difference between cage-free and free-range poultry, or grass fed and grain fed meats - this is the podcast for you.

"Caloric deficit" can be a really scary or intimidating term if you've never thought about macronutrient counting before (or sometimes, even if you have)... but it's actually a pretty simple concept once you understand the science behind it.  That's exactly what I'm here to share in this week's episode of Crash Course - not only what a deficit IS, but how to calculate the RIGHT deficit the RIGHT way.  All of which matters if you have specific health goals you're looking to achieve.  And don't worry - you won't even need a calculator for this one :)

So many people start the new year with resolutions, usually around establishing or continuing healthy habits.  What I've noticed this year in particular is the emphasis on "Dry January," or giving up drinking for 31 days.  While the reasons for starting this resolution vary drastically from person to person, there are several trends that I've noticed in my work that I wanted to share.  And, after discussing more with Mindset Coach Andee, there are other intricate pieces of this sobriety puzzle that needed to be brought to light. So we took it upon ourselves to discuss in detail - and here are the fruits of our labor! Excited to share this intriguing podcast with all of you - and even if you're not a resolutioner, or not a dry January goer, there are so many tidbits of mindset and nutrition work in here that can benefit YOU!

On this week's episode of the Crash Course Podcast, I am beyond honored to have as a guest Andee Scarantino, Founder of Get the Fuck Off - one of my very dear friends and mentors!Andee is one of the best Mindset Coaches out there.  She went from avid smoker and drinker to an accomplished marathoner, and wants to help you transform your life for the better, too.  She is the writer of Micro Steps Forward, which if you don't follow yet - you absolutely need to!In this episode, we cover so many of the misconceptions and limiting beliefs that people believe to be true around the holidays.  Let's be real - these beliefs are held year-round, but we're just forced to face them head-on during this time of the year.Mindset is everything when it comes to the holidays, whether you love the season or you hate the chaos that comes with it - we're here to walk you through and make sure you're equipped and empowered with the right tools to overcome the stresses, stressors, and more.If you aren't already, go ahead and follow Andee on instagram at @_getthefuckoff and getthefuckoff.com

How often do you think about hydration? Or staying hydrated?  Do you know if you're dehydrated right now? Listen in to Crash Course 110 Hydration Nation and get a feel for what optimal hydration feels like, what it can do for you, and more drastically... what happens when you ignore it.  Coach Shaun lays down the map and clues you in to just what your body feels like when it's not functioning well, and how to resolve it.

It's very rare that I find myself at a loss for words - but this past week has been extremely challenging for me.  As a coach, as an athlete, as a gymnast, and as a survivor, just to name a few.  I had thoughts, opinions, feelings, gut reactions, and just a whole host of other THINGS going on in my head and my heart that I needed to ground, reflect, and make moves on.  That's how this conversation was born with Andee from getthefuckoff.com  I reached out to her yesterday with my loss of words and immediately knew that jumping on a call with her to have a public conversation would be the best route - and man, am I forever glad we did that. Please listen in to this raw, vulnerable, and extremely supportive conversation on the state of the world today.

Naomi Osaka, Michael Phelps, Tiger Woods, Coach Shaun, Coach Dan, and everyone else listening ... what's the one thing we all have in common?  Find out the answer and learn more about the psychological effects of both athletic legends and competitive fans in this new episode of the Crash Course Podcast!

Boundaries. Reframing. Realizing your place in your journey. All of these are parts of the healing process, parts of the cleaning process, on a daily basis for those struggling with good mental health. Listen in as Coach Shaun explains her own struggles, how she overcame them, and how mental fortitude and tenacity became a lifestyle choice for her, and they can for you, too.

Coach Shaun and Coach Dan both have celiac disease - but their journey through gluten free living is drastically different. From how they were diagnosed to how they live their lives now - get the CRASH COURSE on living with celiac disease in this episode!

What is celiac disease? How do you know if you have it? What is the best way support someone who has celiac disease?  Coach Shaun answers all of these questions and more in the newest episode of the Crash Course podcast.

There's always more to the story than what you see on the surface - as is the case with Live Unbreakable and it's Founder, Shaun Provost.  In this week's Crash Course, she shares more about the significance of April, what the Threat Bucket Theory is, and how control (or lack of it ...) really ties the two together into the fabric of LU.  

From show up to glow up, Andee was a friend of LU Founder Shaun Provost before she became runner and business owner.  During COVID lock down, Andee took time to herself to understand more about where she was in life and what she wanted out of it, and is better off for it.  Listen in to this episode where we dive a bit deeper into showing up, glowing up, and getting off.

Originally designed as an episode to discuss more about Coach Dan and his role in Live Unbreakable, our second episode turned into an unscripted "off the rails" discussion.  We talked about everything from mental tenacity to how the concept of empathy versus sympathy on a humanistic level can be appreciated in all relationships - even trainer to client. Another podcast from the Live Unbreakable crew leaving you with plenty to think about!

Live Unbreakable started as one athlete with one purpose ... to "live unbreakable" in physical, mental, and emotional ways. Both the idea and the brand have continued to grow to more athletes, more people, and more coaches, making it more of a phenomenon, a lifestyle, than originally anticipated. This very first episode of the podcast is designed to share the meaning behind the brand, bring back the curtain on the founder, Shaun Provost, and really dig deep into what Living Unbreakable is all about!