Fit For Life Radio

Join hosts Gary Deagle and Will Shively of Coastal Strength & Fitness in an inspiring Member Interview episode of Fit For Life Radio. This time, they sit down with the amazing Lindsay Spires—a dedicated client at Coastal Strength & Fitness since 2019, a full-time professional in the health industry, a loving mom, and a devoted wife. In this episode, titled "Member Spotlight: Lindsay Spires' Inspiring Journey to Strength and Health," Gary and Will dive deep into Lindsay's fitness journey and the incredible commitment she has shown. Despite her demanding schedule and lengthy commute to the gym, Lindsay has managed to make it to Coastal Strength & Fitness an average of three times a week, becoming the strongest and most fit she has ever been. Discover how Lindsay's goal-setting mindset, meticulous planning, and preparation have played a crucial role in her consistency at the gym. Explore how the unique program structure at Coastal Strength & Fitness, which provides workout plans and supportive coaches, has empowered Lindsay to focus solely on showing up and giving her best, without worrying about the rest. During the conversation, they also discuss Lindsay's remarkable achievement of being featured on the "frequent sweater board" for an impressive 24 consecutive months. This board recognizes members who have attended the gym at least 12 times per month, highlighting Lindsay's unwavering dedication and commitment. Moreover, Lindsay opens up about her personal health challenges and how she prioritizes self-care by making time for herself and embracing the benefits of resistance training. Alongside her professional and fitness endeavors, she also coaches her daughter's softball team—a testament to her exceptional multitasking abilities and determination. Get inspired by Lindsay's story of resilience, balance, and unwavering determination. Tune in to this episode to gain valuable insights into achieving consistency, setting goals, and prioritizing self-care amidst a busy life. Listen now to Lindsay Spires' incredible journey on Fit For Life Radio!

Join hosts Gary Deagle and Will Shively of Coastal Strength & Fitness and Fit For Life Radio in a conversation with Ben Lengel, a Coastal coach, NKT practitioner, and Pro Disc Golf athlete. In this episode, we delve into the world of Ben's multifaceted journey. We explore Ben's personal workout routine, where he shares valuable insights on how strength training not only complements his passion for Disc Golf but also supports his overall well-being. Discover how Ben rekindled his love for Disc Golf after a long hiatus and its profound impact on his life. As a NeuroKinetic Therapy (NKT) practitioner, Ben sheds light on the power of this innovative practice. Gain a deeper understanding of how NKT enhances movement patterns, promotes balance, and helps athletes optimize their performance. We also explore Ben's dietary approach, learning about his nutrition strategies to fuel his active lifestyle and maintain peak performance. Get an inside look at how Ben balances the various facets of his life. From being a dedicated coach at Coastal Strength & Fitness to fulfilling his roles as a loving husband, and stepdad, discover the secrets to his ability to find harmony and fulfillment in his pursuits. Whether you're a client at Coastal Strength & Fitness, fitness enthusiast, Disc Golf aficionado, or simply seeking inspiration for balancing work, life, and passion, this episode is sure to provide valuable insights and motivate you on your own journey toward a fit and fulfilled life.

In this episode, we discuss the relationship between exercise and sleep, and how this partnership is crucial to our health and longevity. We delve into the findings of a new study that aimed to quantify the cost of suboptimal sleep and exercise pairings. The study looked at self-reported exercise and sleep data from over 280,000 American adults and found that those who met both the recommended exercise and sleep guidelines had a 40% lower mortality risk. We also explore the relationship between sleep duration, exercise behavior, and mortality risk, and provide insights into how to ensure we keep this helpful cycle going. Thanks for listening! Whenever you're ready here are 3 ways we can help you: (1) Looking for a gym/trainer? Grab A Spot In Our Smart Start Month Trial! We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: https://fit.coastalfitnessva.com/28-day-smart-start (2) Want To Focus on Weight Loss? Our 1-on-1 Nutrition Coaching Program is Open We are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here: https://fit.coastalfitnessva.com/coastal-nutrition-program (3) Already have a gym, but want a workout plan to follow along? Check out our training app We would have people move out the area of our gym, but still want a training program from us they could follow along at any gym. So we created our Coastal Crew training program. The 'Coastal Crew' is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time. Learn more and signup here: https://marketplace.trainheroic.com/workout-plan/team/jacked-and-tan2022-07-26%2011:02:25?attrib=560117-pod

In this episode, we are going to show you how to lose your first 10 pounds of body fat. In a world of crash diets, long cardio, and massive restriction, we are going to walk through a much more sustainable approach. And this approach will be solely focused on not just losing 10 pounds but losing 10 pounds of fat you can keep off. By focusing on the right habits, you increase your sustainability, improving your body and health in the long term. The problem is that most guides focus on extreme approaches for fast weight loss rather than helping you find an approach that you can stick with. 10 pounds of fat loss you can keep off is better than 10 pounds lost as fast as possible. There will be zero quick fixes in this guide. Just proven strategies that help you get lasting fat loss. Thanks for listening! We also have a newsletter if you would like these topics in a written format. Subscribe here: https://mailchi.mp/37751fcdf76d/focused-fitness-newsletter We also have a free Facebook group, sharing PDF versions along with a place to ask questions and get community support. Join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches break down peanut butter and its protein potential. Diving into commonly held myths along with the pros and cons of peanut butter on a fat loss diet. Thanks for listening! Whenever you're ready here are 3 ways we can help you: (1) Looking for a gym/trainer? Grab A Spot In Our Smart Start Month Trial! We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: https://fit.coastalfitnessva.com/28-day-smart-start (2) Want To Focus on Weight Loss? Our 1-on-1 Nutrition Coaching Program is Open We are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here: https://fit.coastalfitnessva.com/coastal-nutrition-program (3) Already have a gym, but want a workout plan to follow along? Check out our training app We would have people move out the area of our gym, but still want a training program from us they could follow along at any gym. So we created our Coastal Crew training program. The 'Coastal Crew' is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time. Learn more and signup here: https://marketplace.trainheroic.com/workout-plan/team/jacked-and-tan2022-07-26%2011:02:25?attrib=560117-pod

In today's episode of Fit For Life Radio, the coaches answer a common question: Is eating more than 30 grams of protein at once a waste? The coaches go over where this idea or thought originated from and whether or not it is something you need to worry about. Thanks for listening! Whenever you're ready here are 3 ways we can help you: (1) Looking for a gym/trainer? Grab A Spot In Our Smart Start Month Trial! We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: https://fit.coastalfitnessva.com/28-day-smart-start (2) Want To Focus on Weight Loss? Our 1-on-1 Nutrition Coaching Program is Open We are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here: https://fit.coastalfitnessva.com/coastal-nutrition-program (3) Already have a gym, but want a workout plan to follow along? Check out our training app We would have people move out the area of our gym, but still want a training program from us they could follow along at any gym. So we created our Coastal Crew training program. The 'Coastal Crew' is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time. Learn more and signup here: https://marketplace.trainheroic.com/workout-plan/team/jacked-and-tan2022-07-26%2011:02:25?attrib=560117-pod

In this week's episode, the coaches go over a recent study on "exercise snacks". Researchers tested variations of getting up and walking for 1 or 5 minutes every 30 or 60 minutes vs just sitting the entire time for 8 hours. They then tested the participant's blood pressure and blood sugar. The coaches go into detail on the findings and what it means for you. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, go over a recent study on the effects of exposure to daylight on sleep. We dig in with what the study found and what it means for you and how you can manage your light exposure to improve your sleep. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches talk about the role periodization plays beyond the beginner stage in helping improve specific fitness/exercise goals. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches talk about strategies for maintaining your progress made without the need for meticulous calorie counting and tracking. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches go over tracking calories burned from exercise and why it is a bad idea, especially if you have the goal of weight loss. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches talk about a study at Penn State University, where researchers asked 186 women—who they classified with “overweight” or “obesity”—to rank the “foods you can't resist and find hard to stop eating.” The foods that most frequently topped the participants' lists: 1. Ice cream 2. Chips 3. Chocolate 4. Cookies 5. Pizza The scientists then had participants follow a 12-month weight loss program, and monitored their strategies for managing these “problem” foods. The result: Overall, the total avoidance of problematic foods—what you often see on “extreme” diets or “quick-fix” weight loss plans—wasn't an effective strategy. So what did help? Limiting the portion sizes of problem foods—instead of giving them up altogether—was strongly related to weight loss. In fact, participants who used this strategy the most lost, on average, nearly double the weight as those who used it the least (15.8 pounds versus 8.3 pounds). To be sure, if some foods make you feel out of control, you may want to put some boundaries around them. That doesn't mean you can never eat them. It just means you're aware they may be a problem, and you're going to be intentional about how and when you eat them. (A coach can help you with this.) Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches talk about expectations for fat loss, muscle gain, and strength. And more importantly, what are realistic expectations? We are thrown headlines and sold great promises... 6 Pack in 6 Weeks! Lose 25 pounds in 25 days! We see things like this so much, we can be making great progress and actually feel frustrated. We hope to educate you by sharing exact realistic expectations and what it takes to achieve them. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

A new study came out from the University of Michigan looking at the correlation between a person's rate of aging, measured by DNAm, (which is how fast your cells are aging), and their strength, measured by a grip test. The coaches go over what the study found and what the main takeaways could be for you. Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

Coach Gary and Will talk about changes in the fitness industry over the last 20 years. What it was like as a trainer 18 years ago compared to now. The coaches dive into the pros and cons of all the information available now along with their thoughts on the best approach available now. We hope you find some helpful tips and thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, Gary and Will chat about how to have an efficient meal prep. They discuss the tradeoffs that need to be made, the equipment needed, and go over a detailed example that can prep a week's worth of food in 30 minutes of actual prep time. We hope you find some helpful tips and thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

Starting up with exercise many people have the goal of a flatter stomach. They don't care about bigger muscles or anything like that, they just want a tighter waist. And we are here to remind you why if that is your goal you need to make sure you are spending more time lifting and less time crunching. We know, we know... it feels counter intuitive. But, its the truth. Hear us out and give this week's episode a listen! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

To kick off the new year the coaches read through some lessons learned from clients in our recent nutrition challenge. The coaches found the feedback quite inspirational and know you will too after listening. Not only that, but they will also leave you with some key, simple, habits and takeaways you can implement. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

With the new year right around the corner, Gary and Will talk about one of the most popular resolutions, fat loss. The coaches dive into an analysis on the direct health benefits of fat loss and why it can be a worthy goal for you. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, Gary and Will look ahead to the new year and discuss an article on the top 3 fitness trends for 2023 Surprisingly, they are getting better and rooted in our own strong beliefs. Don't miss this one as you plan for the new year. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, Gary and Will answer a question written in via email... "Could you do a guide for when you're feeling sick?" So we did. :) We talk about if what you eat (or don't eat) makes a difference, and what you should do exercise-wise. The coaches also touch on what you can do to boost your immune system to help prevent getting sick before it starts. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, Gary and Will push back against the common thought process of judging a workout based on sweat, fatigue, and soreness. Doing so can be a big no-no based on what your goal is. The coaches talk about why establishing your goals is the essential first step and what expectations to have from there for a good workout. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode Gary and Will discuss their Thanksgiving along with a study by Ott et al (PMID: 29378051) where participants were fed 1,000 calories over their maintenance every day for 7 days straight. The results may surprise you! Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

Do you fall in the camp of knowing or having a good idea of what to do regarding your health and body goals, but just not doing it? This is most people, and in today's episode, we talk about why that is the case and what you can do about it. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, we dive into a very interesting study done by the University of Montreal who was interested to find out: Do “very stressed out people” exhibit higher biomarkers of stress than those who are more “zen”? Essentially, how does being more psychologically stressed affect our physiological state/health? We break down the study and the results and share practical takeaways you may find interesting and helpful. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

A common obstacle we hear from people is that the information they learn about losing weight is contradicting and confusing. And this is true. Because the reality is when you are focused on methods, different things can work and seem that way. The coaches go over why it is important to understand the principles and allow yourself room for error and experimentation so you can figure out the methods that work best for you. And also why it is important to guard against too much learning and information gathering and what to do instead. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this weeks episode the coaches go over 4 simple tips that can contribute to fat loss. We are not diving into very detailed or nuanced "exact" stuff or numbers, etc. in this episode. This little guide is meant to be simple and is based on 4 actions you can put into place immediately. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, the coaches talk about all things recovery. After all, training itself doesn't just create the positive adaptions to exercise. The rest between training periods is what actually improves our fitness. The coaches discuss common indicators to gauge if you are recovering along with why managing your recovery is so important. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, the coaches talk about the importance of planning. While it is cliche, oftentimes, not planning is planning for failure. The default modern environment is set up for comfort and convenience and this works against our health, body, and fitness greatly. The coaches go over thoughts and tips on whey and how you could plan better. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode of the podcast the coaches go on a little rant about the 'food fear' the diet industry has created. Different misconceptions that extremely restrictive diets have created and ultimately make it harder for many to eat a well balanced diet. The coaches share their own experiences with some of these fears and how to navigate this confusing space. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

This week we are reviewing a recent study done by the National Cancer Institute in which they analyzed data from over 270,000 adults over 15 years. Ultimately coming to the conclusion that even relatively low amounts of physical activity significantly decreases risk of death from cancer, cardiovascular disease, and all causes compared to being sedentary. The coaches dig into the details and discuss why this is important for you. Making it even more important to get clear on your goals and priorities so you can best set up a consistent routine for your self to achieve your goals. Which is probably a lot less than you think, and in turn is much more sustainable and realistic than you may be thinking. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

This week we are discussing the topic of carbs and sleep. Many people are surprised to find out it is quite alright to eat some carbs in the evening, even if your goal is fat loss. We go into some of the mechanisms behind this and why eating some carbs before dinner could possibly help you with your sleep. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

Back this week with another episode on intermittent fasting! This is still one of the most asked about topics and in today's episode we dive into what intermittent fasting "is" and what it "isn't". It is easy to fall for miracle promises, and then we end up relying on it too much. Luckily it can be a great tool when we understand the mechanisms at play and how to best utilize it. Hopefully, we can simplify it for you and help it make sense so you can find the best approach for you. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, the coaches go over 3 common myths related to exercise that need to end along with the facts you need to know to get and stay strong and healthy. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

This week we look at research done by BYU in a Precision Nutrition Research review on weight gain in adulthood. They analyzed 10-year changes in body weight and came away with some interesting observations to discuss! Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode of Fit For Life Radio, we sit down with athlete Jason Wood. Jason is a US Army Veteran, dad, and men's mental health advocate who competes as an ultra runner. We sit down with Jason to talk about his journey over the last 20+ years from college football athlete to soldier to ultra runner. Jason shares the role fitness has played in his life throughout various stages both physically and mentally. We cover a spectrum of topics: - Military life - Dealing with depression - Therapy - Spartan races - Ultra Races - Being a dad - Diet - And causes that motivate him now We were inspired by listening to Jason share his story and know you will be as well. Thanks for listening! You can learn more about Jason over on his Instagram... IG: jfloydwood https://www.instagram.com/jfloydwood/ Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

We are back this week with a deep dive on the GOLO weight loss supplement & diet. The coaches had been seeing a ton of TV ads for a weight loss supplement called GOLO lately and knew they had to break it down for you. In this episode, the coaches break down the claims, pros, and cons of the product. They go into what compromises the GOLO weight loss supplement, if it works, and if it is worth it. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this weeks episode of Fit For Life Radio we sit down with our guest, John Bundy. John is the host of the Morning FUEL Podcast and he shares his story of a personal health crisis that helped him take action with his health and fitness. This scare led him to the weight room later in life, where he was surprised to find he could actually grow muscle! Listen as we talk with John about his exercise and eating habits as he juggles being an entrepreneur and family man. Thanks for listening! Learn more about John and his podcast: https://www.instagram.com/morningfuelpodcast/ Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, the coaches talk about what to do if you feel like you are at a plateau with your body change goals. Most notably when someone takes up exercise and eating habits to embark on a goal of losing body fat and inches. The coaches talk about some common obstacles and share a couple solutions or changes to look into with your exercise and your eating. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In this week's episode, Gary and Will discuss the "Military Diet". Someone brought it to our attention and we had never heard of it before. It has no connection to the military and we still are not sure why it is called that... Ultimately, it is a somewhat popular fad diet for quick and fast weight loss making the rounds on youtube and such. We go into why the diet may work for losing weight, what exactly it entails, and how you can take some principles it hits on and instead create your own method that will be much better and stand the test of time. Thanks for listening! Timestamps: 0:25 - Intro 1:30 - The Military Diet 2:45 - Diet Structure 7:45 - Day One Meals 11:40 - Day Two Meals 14:20 - Substitutions 17:40 - Day Three Meals 20:30 - Takeaways and What We Would Change 26:50 - Vegan Military Diet Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

This week the coaches talk about the difference between WEIGHT loss and FAT LOSS. Not only why it is important to understand the difference, but also how to go about ensuring as much fat loss as possible. Which is what most of us are after. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk with William Richards about his journey in the fitness industry and personal history with back pain. We went into how back pain started for him and how he has gotten to a point where he is pain-free and able to manage and maintain it. We dive into not only the physical components but also the mental. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults You can learn more about Will here: Youtube: https://www.youtube.com/fitness4backpain Instagram: https://www.instagram.com/fitness4backpain/ Download his free back pain guide: https://fitness4backpain.mykajabi.com/core-blueprint-lp Follow Gary: https://www.instagram.com/garydeagle/ Follow Will: https://www.instagram.com/grillshively/ Episode Timestamps: 0:25 - Introduction 3:20 - The Wills at ODU 4:45 - William's History with Back Pain 9:30 - Should We All Do the Big 3? 13:07 - Balancing Pain and No Pain 14:04 - Fear and Pain 19:40 - Helping People Find Freedom in Daily Life 25:40 - Fear-Avoidance Model 32:25 - Information vs Implementation 37:15 - Compromising on Social Media 46:30 - Gary's Hat Confusion 48:10 - Watching Live Baseball 55:00 - Comments on the Training Industry

The coaches talk about snacking while watching TV in this week's episode. Mindful snacking vs non-mindful. What to look at for. How to make it work on a fat loss diet. Their favorite TV-watching snacks and a ranking of various options. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk about the what & how much when it comes to exercise and improving our health & longevity. Gary & Will discuss the recommendations from the World Health Organization and 'The Physical Activity Guidelines For Americans' article abstract. Find out the appropriate and optimal exercise activities and amounts for health. The recommendations will surprise you and the reality is the majority of adults and adolescents DO NOT meet them. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk running with Pose Method running coach, Dexter Moore. Dexter talks about his journey from catching the running bug to developing his passion and coaching career with running. We talk about everything from shoes to foot strike and dive into some pitfalls to look out for mentally and physically. With the biggest bug-a-boo being running to lose weight and why that is a mindset worth avoiding. Thanks for listening! You can learn more and get in touch with Dexter on Instagram: https://www.instagram.com/coachdex_757 Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk about why always striving for fat loss can hold you back. If you have some body fat you want to lose, do a fat loss phase, but realize it is just that.... a phase. And you eventually want to move to a maintenance/lifestyle phase that encourages eating more, focusing on getting stronger/performance, mood, sleep and other biomarkers. The coaches go over a strategy for not chasing fat loss year round, and some of the mental challenges that may arise. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk about how junk food can be healthy. That is right... You see, "healthy" is about more than just the physical. Other elements like mental, emotional, environmental, and more contribute to our health. And food can play a role in charging all these different elements. Listen as we discuss this nuanced topic and share our thoughts on his junk food can be healthy. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk about all things, Air Fryer. Are they worth using? Do they help with your fat loss journey? We cover the common questions about Air Fryers along with discussing our personal experiences with using an air fryer. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Join for free here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary & Will talk about the importance of planning ahead, especially when it comes to the goal of losing weight/fat. Operating out of a reactive place with your food and environments will leave you destined for failure. By bringing different levels of planning to your thoughts and actions (this can be daily and/or weekly) you set yourself up with a much better chance of success. Listen as we dive into some ideas and our own experiences with planning ahead. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode Gary & Will talk about intermittent fasting. They break down the pros and cons of the strategy and how to figure out if it is a viable strategy for you. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Gary and Will talk about how you can make healthy eating easier. By creating small wins for things like saying no to the lunch pizza and eating our homemade meal... And celebrating those small wins... We can start getting dopamine hits from the good choices that we typically chase in the form of the highly palatable foods that provide us an easy quick fix. The coaches go into examples of this and discuss their own experiences with this kind of "re-wiring". Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults