Decades of Strength

We have loved spending time with you these last 4 years. Thank you from the bottom of our hearts for your support, for your questions & for sharing your stories with us with such honesty and vulnerability. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Wrapping up the last of questions from our listeners. On this episode, we discuss how to handle body image during middle age and what it really takes to lose those last 5-10 pounds. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Back again to answer more questions from the listeners. We cover: If you injure one limb, should you continue to train the other side How to minimize fat gain when eating in a surplus to build muscle How to overcome strength decreases post illness What to do if you're too tired at the end of the day to workout --- Send in a voice message: https://anchor.fm/decadesofstrength/message

In our listener Q & A today we discuss: overeating while tracking or on a strict diet body dysmorphia commenting on other people's weight loss --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Today we dive into some new dialogue in the reverse dieting space. Spurred by an article and podcast from the researchers over at Stronger By Science, we talk about what the scientific literature suggests vs what anecdotal evidence implies. No one here is making and hard and sweeping statements, but we were intrigued and for the most part, agree with the conclusion. We would love to hear your thoughts! Article link: https://macrofactorapp.com/reverse-dieting/?ck_subscriber_id=691565640#h-is-there-ever-a-reason-to-try-reverse-dieting Podcast link: https://podcasts.apple.com/us/podcast/stretch-mediated-hypertrophy-and-reverse-dieting/id1463054544?i=1000579555350 --- Send in a voice message: https://anchor.fm/decadesofstrength/message

We cover a lot of ground on this episode, from Kim's Alaskan adventure to Katie's foraty into macro tracking again. Along the way we break down some options for macro tracking apps now that My Fitness Pal decided to put one of their standard features behind a paywall. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

This week Marci and Katie talk about how things in the coaching space are often not as they appear. We recount personal stories and experiences on the subject and challenge listeners to take a closer look at the content they are consuming! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Inspired by a listener question sent to Kim, we talk about what NOT to do when it comes to optimizing your goals, whether they are for weightloss, maintenance or overall health. As usual we get a little fired up about the things that get a lot of 'air time' on social media, but *don't* move the needle. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

As the lazy, hazy days of summer wind down an opportunity presents itself to be intentional about aligning your life with your values as you step into this next part of the year. Let's talk about it! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

We're talking stress today: Managing it It's impact on your health and fitness How your fitness and nutrition can both positively and negatively impact it --- Send in a voice message: https://anchor.fm/decadesofstrength/message

We packed in so much today; why sleep is important, how it can derail so many efforts, and how to crack down if you feel like you're spiraling. Listen in and let us know your thoughts! Mentioned/Suggested: Insight Timer Brain.fm Shelby Harris, PsyD Heather Hirsch, MD Ice Roller Cozy Earth Sheets (CECROKUS40 saves 40%) Andro Calm (Marci5 saves) Beam Dream Powder (katiecrokus15 saves) --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Let's talk about hunger! How to manage anxiety around it, how to respect it and how to help yourself through it during a deficit. We also cover mental versus physical hunger, as well as some mindset conversation surround all of it! You don't want to miss this one; please share if this resonates with you! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

All or nothing thinking (aka black and white thinking) is a faulty thought pattern. On today's pisod ewe talk about how to recognize all or nothing thinking as wel as how to overcome it so that you can find solutions and success (even in the face of seeming"failure.") --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Hooray, Kim is back and she joins us for the second half of this episode where we share our experiences with weight gain. We know this is a sensitive topic that resonates with many. As always, please connect with any one of us if you have questions or comments. We appreciate you sharing or leaving a rating and review if this episode speaks to you! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

There was so much to say that we decided to make this a two-parter. Today, Marci and Katie share experiences with weight gain and lessons learned on the other side. Tune in next week as we expand more, and Kim circles back to share her thoughts and experiences. Let's make this interactive; please DM us any questions you'd like answered in the follow up episode! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Summer is officially here! Which for many means more travel or time away from home. If you have a goal you've been working towards, you don't have to let this time of year derail you. It's possible to have a good time while still maintaining the momentum you've created up until now. Tune in to hear the mindset shifts you can make along with the practical tips you can use to stay aligned to your goal and feeling good in your body, without sacrificing the fun! Feel free to DM us or send a message to let us know how it goes! https://anchor.fm/decadesofstrength/message --- Send in a voice message: https://anchor.fm/decadesofstrength/message

This episode is jam packed full of conversation surrounding women in business, entrepreneurial work while raising a family, overcoming resistance, the different definitions of what it means to be healthy and BREAKING NEWS about what's to come for everyone's favorite whole-foods spread, Cocoa Bar in a Jar. Buckle up, it's a fun one! You can find Monique at: www.cocoabarinajar.com or on IG @cocoabarinajar If you're looking to save 10% on your CBJ goods, use code Marci or Katie10 to save 10% --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Warning! Ranting ahead... We don't often deep dive into our thoughts on all that is wrong with dieting tactics, but today we discuss our candid concerns about some of the most highly marketed, targeted diets being pushed today. Please share your thoughts by leaving a message or DM us! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

How many times have you heard the phrase "enjoy the journey" thrown around? And does it make you want to roll your eyes? Especially when the process feels hard and you can't imagine how it could ever be anything other than miserable. In this week's episode of the Decades of Strength podcast, we're talking about how even though every moment might not feel enjoyable, there are still many ways you can make it feel easier and more sustainable. Tune in to find out how! Have a question you want answered or something you want to share? Send us a voice message: https://anchor.fm/decadesofstrength/message --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Everyone gets little nicks and dings along the way and sometimes you might even experience a bigger injury. The good news is that it doesn't have to sideline your results. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Today we share our own experiences and takeaways from getting outside our personal comfort zones! No matter where you may be feeling resistance, we help you restore your confidence and understand how to take those next steps to the MAGIC! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Sometimes we think we know where we stand on something important. Especially something as relevant to humans as air! But as Marci would say, 'you can't read the label from inside the jar.' Join us as we share our individual experiences about our own relationships with food, and pose some introspective suggestions and tips on how you could nurture yours. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Cravings! They can unravel the best of intentions and lead to feelings of guilt. In today's episode we talk about: Causes of cravings How to tell the difference between hunger and cravings Ways to navigate cravings --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Every year about this time, we are inundated with messages about how to 'get shredded' or 'beach body' ready for summer. If you feel like you could benefit from some healthy dial movers that will help you keep your eye on the prize, we've got you. But if instead, you need reminding that you also don't need to change a thing - we talk about that too. Join us! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

What fears do you have around aging? What does aging well mean to you? Marci, Katie, & I share our hot take on aging: how we're approaching it, and our practical takeaways for you on how you can age with more vitality. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

When considering how to incorporate alcohol into your healthy lifestyle, there are lots of factors to consider. Sit in as we get real curious about the ways it has impacted our lives. We'd love to know how you work it into your lifestyle if you chose to do so at all! Thanks for listening! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

If you've been trucking along, making progress on your fitness goals (or killing it in maintenance) only to find yourself waylaid by illness or injury, this episode is for you. We talk mindset shifts and practical steps for just such a season in life as we share our own struggles with navigating wellness while not well. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

There's nothing like starting the day on 'the right foot.' But what if you don't like meditating? Or journaling? Or training first thing? Listen in as we share a little about our unique routines and the challenges we've faced and overcome in order to implement morning habits that serve us in ways far beyond productivity. Mentioned: @greatestdaymindset @karinnordinphd Jall alarm clock Our 100th episode winner: @rossfamily87 --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Today is a special day! It's the 100th episode of the Decades of Strength podcast! We're commemorating the special day by breaking down and giving a recap of our top 10 episodes rated by our listeners. And we're also celebrating with a giveaway! #1: 61. THRIVING DURING THE HOLIDAYS #2: 18. CALCULATING YOUR CALORIE DEFICIT #3: 1. How to Stop Hating Your Body: Beach Edition #4: 3. PUT THE DONUT DOWN! How to manage weekend eating & drinking #5: 20. LACKING WILLPOWER? HERE'S HOW TO SET UP YOUR ENVIRONMENT FOR SUCCESS! #6: 62. The Magic of Maintenance #7: 10. The 6 Ways Alcohol Affects Your Fat Loss #8: 22. HOW TO STOP YOUR SABOTAGING #9: 2. Our Biggest Mistakes When We Started #10: 59. HOW TO BE CONSISTENT To enter the giveaway: Leave a 5 star review on itunes and we will choose one lucky person to win the following: 100th Episode Giveaway Prize Bundle: Digital e books from @katiecrokus: Special Edition, Food for Thought and Reverse Dieting Guide $150 gift card to PEscience (code Katie saves) Meal Prep the WEEK in 75 minutes workshop Focus Journal --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Little known fact about fat loss: when you are done with the cutting phase or have simply reached the end of your timeline, you're only halfway there. Hopefully that didn't take the wind out of your sales because GOOD NEWS: it's time to make your way back down the mountain you just ascended, to a place where the air isn't so thin and you can breathe a little easier. This way ---> to the path of reverse dieting. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Join as for discussion around training today- starting with the common question/ worry "will ______ make my legs bigger?" We also cover: How to grow your glutes without growing your quads Best practices for recovery Our own current training Mentioned in the episode: Kim Schlag Fitness Merch. Check it out HERE --- Send in a voice message: https://anchor.fm/decadesofstrength/message

There will comes a point in your journey when the initial excitement you felt when you first started begins to fade and now you're just going through the boring motions. We like to call it the messy middle, and it can be a challenging time to navigate, especially if you didn't start the process with the expectation that it will happen at some point. Instead of getting frustrated and choosing to abandon ship all together, how can you instead get curious about what mindset shifts you need to make and actions you can take to help you stay the course? --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Action is the antidote to overwhelm. Today we share our own experiences and the steps we take to get ourselves out of the (totally natural!) state overwhelm. Mentioned: @carinnordin --- Send in a voice message: https://anchor.fm/decadesofstrength/message

In a space where we are all doing the work and many of the most desired outcomes take the most perseverance, everybody loves a good shortcut. Today we are sharing some of our favorite ways to cut corners in ways that actually make your life EASIER! People mentioned in today's podcast can all be found on instagram: @stylethislife @bethferacofitness @susaniebergallfitness --- Send in a voice message: https://anchor.fm/decadesofstrength/message

If you have a string of broken promise to yourself a mile long, give this episode a listen to see what you might be able to tweak to begin being a promise keeper. Hint: The answer is not "get more willpower." A few items mentioned in the show: Link to Kims's 8 week course Fitter After 40: Build Your Best Body (even in Peri/menopause) Doors are open through midnight EST Wednesday January 26th. Link to Marci's favorite food scale: Etekcity 0.1g Kitchen Scale Books Mentioned: Dopamine Nation by Anna Lembke Molecule of More by Daniel Lieberman & Michael E. Long --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Have you ever done something so embarrassing that it makes you want to get into bed, crawl under the covers, and never come out? Or have you made a mistake so big that you felt as though you'd never recover? We sure have! Some of which happened recently. While in the moment it felt like our world was collapsing and we were afraid as to what the future might hold, we all lived to tell about it! And that's exactly what we're doing on this week's episode. Pulling back the curtain to share some embarrassing moments and where we've dropped the ball and had to deal with the consequences of our actions. But the good news is, there was a lesson in the mess of it all. Tune in to find out how we recover emotionally and what you can do the next time you find yourself in a similar situation. If you're interested in learning more about Kim's course Fitter After 40, check it out here https://kim-schlag-fitness.mykajabi.com/fitter-after-40 --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Managing them? Flourishing during them? Or barely making it through. If you're anywhere on the spectrum, you'll find yourself in good company here. We talk light therapy, recipes, experiences (including what NOT to do) and more in this episode. Join us and leave a reply, we'd love to hear from you. Mentioned: Alaska Light Therapy Box, Katie's Favorite Recipes --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Let's get this straight: weight loss is never easy. But there are ways to make it easier. To make the process more enjoyable and empowering. We'll share some specifics today, including what Kim is doing in her current fat loss phase. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

With the New Year only a few days away, we're sitting down to reflect on 2021 and look ahead to 2022. Join us as we chat about what worked and what didn't last year and what we plan to do differently in the coming one. What goals (if any) are we setting for ourselves, what feelings and values we want to embody based on what truly matters in our lives, and what we will do to best set ourselves up for success. We also leave you with some questions to ponder over the next few days to help you go into the New Year with more clarity about what you want to do and who you want to be. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

We sit down with coach Jaime Morrocco (@jaimemorocco on IG )today for a chat about diet culture: What is diet culture? How does it manifest? How can you navigate intentional weight loss in an environment steeped in diet culture? Do you have to accept anti diet culture to ditch diet culture? --- Send in a voice message: https://anchor.fm/decadesofstrength/message

We are back answering questions from you! Today we are talking training, deloads and emotional eating during the holidays. Join us! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

You know by now that a calorie deficit is the key to losing weight. But living with a deficit mindset is a different matter. You likely don't know whqt exactly a deficit mindset is, but when you hear it described I think there's a good chance some lightbulbs will be going off. It's a place that most women have spent a great deal of time. Come listen in while we chat through how to get out of a deficit mindset and see the results you're chasing. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Today we are talking about BIOFEEDBACK! Yes, the most underutilized of all the tracking tools...it is ever-present, always-free and has the power to give us just as much (if not more) insight into what our body needs than any wearable device. Listen in as we talk about the best way to assess it and how we still sometimes like to weave tools like the Oura ring or Apple watch into the tapestry of our holistic wellness. Thanks for joining us! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Listen in as we discuss how to combat the age old habit of letting the holidays be an excuse to abandon healthy habits! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

The scale is a tool. And with any tool, you can use it to build a house or break a window. Today we use the fun 'overrated/underrated' game to break down exactly how to use bodyweight metrics to your advantage, and empower you to take the power back from the scale. Listen in and if you like what you hear, please share it and tag us! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

Nutrition Coach Mikayla Coley (@mikaylaemily_)joins us today to talk body image: How can you navigate bad body image days, how can you enjoy yourself at special events without being consumed by what you'll look like in the photographs, how can you both want to love your body and change your body at the same time, and much more. --- Send in a voice message: https://anchor.fm/decadesofstrength/message

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Part 2 of our listener Q &A --- Send in a voice message: https://anchor.fm/decadesofstrength/message

If you're embarrassed by your past weight loss attempt schemes, know that we're right there with you. It's a mad, mad world out there when it comes to weight loss marketing and we have fallen prey to it as well. Do not stop listening early. Katie's Pinterest diet takes the cake for wackiest diet ever! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

-Today we answered questions submitted to us by you! They range from coaching support to thought provoking to downright hilarious. Sit down and join us for a fun hour. And if we didn't get to yours, please submit it again! --- Send in a voice message: https://anchor.fm/decadesofstrength/message

We are *not* mental health experts. We are humans with our own unique mental health journeys and strong proponents of talking about mental health without shame or stigma. We share our experience navigating mental health as well as the connection of physical health and mental health --- Send in a voice message: https://anchor.fm/decadesofstrength/message