Fit with Viv & Kate!

We often hear about all the latest & greatest tips & tricks to losing weight and getting fit - but in TODAY'S episode, Viv & Kate have decided to bring us all something a little bit different... What NOT to do on our fitness journeys! What to avoid is JUST as important as what TO do because if we are one of the lucky ones who haven't already made a dozen and one mistakes along our journey, we can learn from those who have already accumulated their own knowledge and wisdom on the things they wish they HADN'T done so we don't have to make the same mistakes, which is exactly what Viv & Kate want to bring us today! Grab your coffees guys & gals and let's get CHATTING!

We've all heard the importance of nutrition in any fitness or weight loss journey, and luckily - FOOD is one of Viv & Kate's favorite topics to talk about! So today, they're diving into ALL of their very best tips on how to effectively hit your macro goals and general nutrition/dieting tips for those of us who are trying to watch our calorie intake and reach our fitness goals!

It's easy to believe that the reason most people can't stick to a fitness journey for longer than a few weeks is because they don't have the right diet or workout for them, but in reality - it truly boils down to ONE thing: The ability to maintain a POSITIVE attitude! What tends to happen is that for most, the results they are looking for are so incredibly slow or seemingly non-existent even though they FEEL like they're making the right changes in their life. As a result, because they become so focused on what's NOT going right in their journey (aka the lack of results or the slow changes) they talk themselves out of staying the course because they become so discouraged on all the things that they perceive are going 'wrong'. Well in TODAY's episode, Viv & Kate are here to talk about how vital it is to stay optimistic on your fitness journey and focus on what IS going right, because THAT is actually where the lifestyle and body you dream of are found: By staying consistent long-term, which is only possible when you choose to see the good and the positives consistently & long-term!

Welcome back to Season 2 of Fit With Viv & Kate! We have MISSED you guys & are so excited to be back with a NEW season where we give you OUR best tips on all things health & fitness related that we've personally used on our own journeys that we think will be INCREDIBLE for you guys as well!! You know the drill: Grab your coffee and headphones and sit back for another episode with Viv & Kate!

Today's podcast with Viv & Kate isn't quite so 'fit' focused, but it's a topic that heavily relates to all of our lives - social media! Most of us have a complicated love/hate relationship with it as there are SO many benefits and pros to being able to connect with others at an instant... yet with that instant connection also comes the comparison game! Join Viv & Kate as they discuss their personal likes, dislikes, and tips on using/limiting social media!

Self-doubt - we all deal with it in varying degrees. It can be helpful when we need a little push to become better in a certain area of ourselves and inspire us to evolve, but it can also become quite debilitating causing us to fear trying new things and venture into the unknown. Self-doubt and self-criticism are no strangers to both Viv & Kate who have come to share their personal experiences with the two and how they have learned to live with and overcome these unwelcome feelings! Join us in today's episode as we dig into the real & raw life experiences of Viv and Kate to help remind you that you're never alone, and there's always a solution to these temporary feelings!

Body image is such a hot topic in today's society as social media makes it increasingly easier to share our opinions, experiences and vulnerabilities. In today's episode, Viv & Kate dive into their personal experience with fluctuating body-image, how they deal with bad body image days, advice they'd give to their younger selves, and SO much more! If you've ever struggled with your own body image and would like Viv & Kate's best advice on how to overcome the mental hurdles that often come with any fitness journey, sit back and get ready to listen to another incredible episode!

Okay podcast friends, let's talk about GOALS. We all hear the word constantly thrown around, especially in the self-development industry, so today Viv & Kate are here to talk about their personal journey with goal setting in not just fitness but in every area of their lives, what are their personal processes when setting goals, and WHY they find it beneficial/important for all people to set their own goals for themselves! If you've ever felt lost or aimless in your life without any particular purpose or excitement when you wake up, you'll DEFINITELY want to give this episode a listen because Viv & Kate believe this is the key to a life that you are just ECSTATIC to wake up to everyday!

They say that our lives are an accumulation of the habits that we do every day - and whether we have chosen positive + healthy habits OR not-so-great/unhealthy habits will determine the outcome of our life and how happy we are with the decisions we've made over the course of several decades! In today's episode, Viv & Kate discuss what key habits they implement in their lives on a daily basis that help FUEL a productive day & an overall healthy + happy lifestyle. It's important that we regularly check in with ourselves and what habits we are currently choosing in our lives to determine if we are on the right track of our goals or if we need to make small adjustments to get back on our personal road of success and this episode will help give you insight and inspiration as to what habits you may like to start implementing OR what habits you may need to start eliminating to create YOUR dream life - whatever that may look like for you!

Many people who start a fitness journey end up self-sabotaging their own efforts and talking themselves out of their goals... WHY? Because of emotions! Namely, the negative emotions that can easily pop up during our fitness journeys like disappointment, discouragement, impatience - but that DOES NOT mean that we have to let those negative emotions dictate our life! And in today's episode, Viv & Kate discuss the importance of HOW to manage your emotions, what to do when you are feeling down and how to get yourself back to an optimistic & inspired place, and their best tips for those of us who feel like we are constantly feeling up & down on our journeys causing us to lack the consistency and dedication we need to truly achieve any goal in our lives! Buckle up friends, you do NOT want to miss this incredible episode with Viv & Kate!!

Welcome BACK to another episode of Fit With Viv & Kate! Today's episode is on a VERY popular topic in the fitness community… CUTTING VS. BULKING - WHY do many people follow a cut then bulk cycle? What are the benefits & drawbacks of each? Do you HAVE to cut/bulk? And so much more! This is a great episode for beginners who have the goal of wanting to put on muscle (ahem - perhaps growing your glutes!) while also losing fat, because typical advice says you should focus on one FIRST. So grab your Apple Watch & let's go on a walk together fam for today's episode with Viv & Kate!

What an AMAZING episode Viv & Kate are bringing today because they're giving **actionable** tips & advice on WHERE the heck you should start if you've decided to make a change in your health & fitness, but have NO idea what step one is! Viv & Kate also cover helpful tips on WHAT exactly to look for in a fitness coach if you've decided to hire one, what red flags to look out for, what coaches are looking for in YOU as a potential client, and deciding whether hiring help and guidance is truly the best decision for you in your current state of mind or not! You do NOT want to miss this episode, especially if you're new to your health & fitness journey. There are so many awesome nuggets of advice & wisdom in this baby, so grab your headphones so you can listen to this bad boy on your evening walk today!

We ALL lose motivation. And as the saying goes, "Discipline over motivation." But let's not kid ourselves, it DEFINITELY helps to have motivation when we're working towards our goals each day - and luckily, we have Viv & Kate here today to talk all about what exactly causes THEM to feel low on motivation and their BEST tips & tricks for us on our own fitness journeys for how to STAY on track + what to do when we fall off because we're all human! Grab your coffee friends, because this is one GOOD episode on a struggle we ALL face at some point in our journeys!

In today's INCREDIBLE episode, Viv & Kate get raw & vulnerable about what past AND current fears they experience during their fitness journeys, how they currently deal with their anxieties/anxious thoughts, and what tips they have for us listeners who can also relate in our own lives! This is one heck of a JUICY episode so be sure to get your pre-twerkout or coffee ready for this bad boy!

It's safe to say most of us are VERY familiar with our old friend, Procrastination. In today's episode, Viv & Kate will be doing a deep dive into WHY us human beings have the tendency to procrastinate on our goals & tasks that we KNOW we will eventually need to do and how to structure your life & steps you can take that will make it easier to help us STOP procrastinating on the important things in our lives!

In this week's episode of Fit with Viv & Kate, we get to learn ALL of the specifics & details about Viv and Kate's personal daily routines that help them create their best lives! As important as eating healthy & exercising is to our general health & fitness, creating a solid ROUTINE so that we can actually follow through on these healthy habits is the foundation for our success! Viv & Kate will be chatting all about their personal non-negotiable habits, how they handle last minute plans & changes to their routine, what the MOST life-changing habit has been for each of them & what they would recommend for friends/family, and how they handle completing their LEAST favorite habits/chores + their best tips on WORKING with your weaknesses!! If you are looking to achieve ANY type of goal and/or structure in your life, be sure to give this INCREDIBLE episode a listen!!

ONE OF THE BIGGEST STRUGGLES that are BOUND to face on our fitness journey is staying on track while on vacation!!! When we finally set a good routine up for ourselves at home, it's EASY to execute on your goals + plan, but ONCE that gets shaken up by new adventures & travels... well, that requires a bit more intention and planning for us to balance the enjoyment of our vacation WITHOUT sacrificing our health + fitness goals in the process! Luckily, Viv & Kate share with us their BEST tips (thus far!) that they personally use when on vacations and they also dive a bit deeper into their own personal stresses & anxieties that still pop up from time to time when it comes to vacations + planning their nutrition/workouts around it! Be sure to grab a pen & paper so you can write down these handy dandy vacation tips the next time you need them!!

As a fitness coach, Viv has noticed 3 of the MOST common client struggles during a weight loss journey - particularly dealing with boyfriends who aren't into fitness, balancing your goals while still incorporating partying/drinking into your lifestyle, and WANTING to change/get fit but have little to NO energy or motivation! If you can relate to ANY of these scenarios, you'll definitely want to grab a cup of coffee & tune into today's episodes because Viv & Kate will be giving us their BEST tips when it comes to handling relationships, alcohol & MOTIVATION!

Exercising is one of the fundamental KEYS to a happy & healthy life! In today's Fit episode with Viv & Kate, you will get mindset tips for gaining confidence in the gym if your a newbie & a little bit of science on how to create an effective workout for your personal goals that also takes into account your psychology so that you actually ENJOY your workouts!!

If you've ever tried to lose weight, you've most likely heard that NUTRITION is everything... and it's TRUE! In today's informative episode with Viv & Kate, we dive into how Kate actually used to think 'macros' were for CRAZY people & how she eventually became a HUGE proponent of the macro tracking method! Viv & Kate also give us their DELICIOUS details & tips for anyone who is a beginner to macro tracking and struggles with finding new + satisfying meals & with staying consistent with the food tracking process. This episode is SO valuable for us women out here who want to become more consistent + better at food tracking so we can reach our health & fitness goals. Grab your headphones + pre-workout because it's time for Fit with Viv & Kate! ✨

SOCIAL MEDIA. We all love it & we all hate it... And for most of us it's not realistic to eliminate it from our lives entirely (...ooor at least we choose not to

Fat loss. We all want to know how... Most people have tried, some have successfully achieved it, yet very few have kept it off. Today we are sitting down with my client Katie Oakes who has successfully lost 60 lbs & has managed to keep it off and integrate her habits into her lifestyle. We're talking all about what has been Katie's source of motivation since the beginning & how she has been able to adapt her identity from someone who is 'big-boned & is just unable to lose weight because that's my body type' to instead, a fit, healthy & active person who can do the hard things! If you're on your fitness journey, just starting or considering it, you'll definitely want to put your headphones to listen to this amazing & insightful episode during your next walk or jog!

Join our host Vivian Ngo as she delves into the lessons she's learned along the way in her relationship with a man who is 21 years older than she!