Fuel, Lift, Thrive Podcast

The summer is nearly over, maybe you've gained a few kilos. That's okay. September is just around the corner and you're tempted to go on a quick fix diet to drop the pounds. DON'T. I repeat, don't do it. In this episode, I'll help you get back on track. I'm giving you my 5 steps to lose your first 5kg without fads, excessive restriction, hours in the gym and frustration. And as a bonus I have a have a free guide that walks your through it all...Grab your free burn eat more, train smart, get results fat loss bundle here(A step by step guide to rebuilding & optimizing your metabolism to lose your first 5kg without over restriction and a 6 week train smart strength training program to get toned for beginners!!! >> https://www.subscribepage.com/fatlossbundle If you found this episode helpful...Please share the love by leaving a 5 star review on iTunes so I can grow and reach more people! Share the episode with a friend who you think may benefit or screenshot the episode and tag me on instagram.com/alessiadcoaching >>> And if you've been considering online coaching and want to work with me, Apply for my 1:1 weight loss coaching program Metabolic Rebuild >> alessiadcoaching.com/privatecoaching If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

The age old question..how to get toned! So many women keep spinning their wheels, getting nowhere in the quest to change their body shape. In today's episode - I'm going to show you how to finally get a lean, tight and toned physique as a beginner! We covered how strength training differs from cardio, how to build muscle as a beginner and the 6 laws of muscle building, why and how building muscle and losing body fat is the key to a lean & toned physique, how nutrition plays a vital role in building muscle, how under eating, chronic dieting and being afraid of carbs is killing your efforts and why getting toned is cyclical and should be done in phases. Packed one this week, but I'm sure you're going to walk away feeling confident to get started on building a body you love! If you found this episode helpful...Please share the love by leaving a 5 star review on iTunes so I can grow and reach more people! Share the episode with a friend who you think may benefit or screenshot the episode and tag me on instagram.com/alessiadcoaching Want to be part of a community on the same journey as you? ..Join the support group where we share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! Join here >>> And if you've been considering online coaching and want to work with me, Apply for my 1:1 weight loss coaching program Metabolic Rebuild >> alessiadcoaching.com/privatecoaching >>>Grab your free burn eat more, train smart, get results fat loss bundle here(A step by step guide to rebuilding & optimizing your metabolism to lose your first 5kg without over restriction and a 6 week train smart strength training program to get toned for beginners!!! >> https://www.subscribepage.com/fatlossbundle If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

How can you eat more, train in a way that's smart and not exhausting and make amazing progress with your fat loss goals? In this episode I break it all down, and show you how you can rebuild your metabolism so you can eat more food, feel absolutely amazing, train in a way that you've probably never trained before and make incredibly progress in building a body you love. I hope you enjoyed this episode as much I did recording this! If you found this episode helpful...Please share the love by leaving a 5 star review on iTunes so I can grow and reach more people! Share the episode with a friend who you think may benefit or screenshot the episode and tag me on instagram.com/alessiadcoaching Want to be part of a community on the same journey as you? ..Join the support group where we share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! Join here And if you've been considering online coaching and want to work with me, Apply for my 1:1 weight loss coaching program Metabolic Rebuild >> alessiadcoaching.com/privatecoaching Grab your free burn fat build muscle weightloss bundle here(6 week strength training program for beginners and a step by step guide to losing your first 5kg without over restriction >> https://www.subscribepage.com/fatlossbundle If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

I hope you enjoyed this episode as much I did recording this! If you found this episode helpful...Please share the love by leaving a 5 star review on iTunes so I can grow and reach more people! Share the episode with a friend who you think may benefit or screenshot the episode and tag me on instagram.com/alessiadcoaching Want to be part of a community on the same journey as you? ..Join the support group where we share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! Join here And if you've been considering online coaching and want to work with me, Apply for my 1:1 weight loss coaching program Metabolic Rebuild >> alessiadcoaching.com/privatecoaching Grab your free burn fat build muscle weightloss bundle here(6 week strength training program for beginners and a step by step guide to losing your first 5kg without over restriction >> https://www.subscribepage.com/fatlossbundle If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

There are many reasons why you're not seeing changes in your health and body. If you're currently frustrated, I can bet you're making some of these mistakes - dive in to find out the top 20 reasons you're body isn't changing and what to do about it. I hope you enjoyed this episode as much I did recording this! If you found this episode helpful Please share this podcast with a friend and leave a 5 star review on iTunes so I can grow and reach more people! Screenshot the episode and tag me on instagram.com/alessiad_coaching Want to be part of a community on the same journey as you? ..Join the support group where we share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! Join here And if you've been considering online coaching, Apply to work with me in my new weight loss coaching program Metabolic REbuild apply for your free clarity call here >> alessiadcoaching.com/privatecoaching Want to kick start your fat loss journey and lose your first 2-5lbs? Grab your free burn fat build muscle weightloss bundle here >> https://www.subscribepage.com/fatlossbundle If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Have you been dieting but not losing weight? Are you "in a calorie deficit" but still not seeing results? Why? The short answer is - you're not in a calorie deficit. The long answer - there could be many reasons why. Let's dive into them and fix it so you can start seeing the results of your hard work. I hope you enjoyed this episode as much I did recording this! If you found this episode helpful Please share this podcast with a friend and leave a 5 star review on iTunes so I can grow and reach more people! Screenshot the episode and tag me on instagram.com/alessiad_coaching Want to be part of a community on the same journey as you? ..Join the support group where we share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! Join here And if you've been considering online coaching, Apply to work with me in my new weight loss coaching program Metabolic REbuild apply for your free clarity call here >> alessiadcoaching.com/privatecoaching Want to kick start your fat loss journey and lose your first 2-5lbs? Grab your free burn fat build muscle weightloss bundle here >> https://www.subscribepage.com/fatlossbundle If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Join me for an absolutely insightful and enlightening episode with Coach Megan Leigh, where were talked about body image in the fitness space, what it's like to compete as a bikini competitor and heal from the aftermath of it, what it means to heal your metabolism and body before dieting, building a healthy relationship with food and your body as well as the unique concept of "body neutral fitness". I hope you found this episode helpful and enjoyed it as much I did! Megan is amazing and you should definitely follow here on instagram at https://www.instagram.com/megan_mefit/ and support her mission! If you found this episode helpful Please share this podcast with a friend and leave a 5 star review on iTunes so I can grow and reach more people! Screenshot the episode and tag me on instagram.com/alessiad_coaching Want to be part of a community on the same journey as you? ..Join the support group where we share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! Join here And if you've been considering online coaching, Apply to work with me in my new weight loss coaching program Metabolic REbuild apply for your free clarity call here >> alessiadcoaching.com/privatecoaching Want to kick start your fat loss journey and lose your first 2-5lbs? Grab your free burn fat build muscle weightloss bundle here >> https://www.subscribepage.com/fatlossbundle If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Life is too busy. We live in a society where we're constantly "on" . This go go go mindset is hard to break. We also have goals. We want to lose weight, get in the best shape of our lives and feel good, and yet - life just always seems to get in the way and throw us curveballs. We fall off track and give up, and chalk it up to "its just not the right time" or "im too overwhelmed right now to focus on my goals". If this sounds familiar..this episode is for you. How can you pursue weight loss and reach your goals when life feels hectic and busy? What can you do to avoid burning out and feeling overwhelmed? I cover all that and more in this week's episode. This episode was taken from my weekly LIVE trainings I do in my private group on Facebook

Cravings. We all get them from time to time, but when out of control they can get in the way of your fat loss efforts. So in today's episode I dive deep into what cravings are and how they differ from hunger, the top 9 craving creators, why you get cravings, and how to break free from them with tons and tons of practical strategies. Cravings don't have to rule your life. You can have control. Hope you enjoy this episode. If you found this episode helpful Please share this podcast with a friend and leave a 5 star review on iTunes so I can grow and reach more people! And if you've been considering online coaching, I invite you to a free clarity call to speak with me about your goals and how coaching will help you achieve them.. book here >> alessiadcoaching.com/privatecoaching Share this episode with your friends, family and coworkers because the information can help them understand what is the most effective way to lose weight and keep it off(especially if they've tried everything) and haven't been seeing results! Want to kick start your fat loss journey and lose your first 2-5lbs? Grab your free burn fat build muscle weightloss bundle here >> https://www.subscribepage.com/fatlossbundle I'd love to connect with you..please join my free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care. Episode

Dieting to lose weight or fat is hard. There are ways to do it wrong, and ways to do it right. If you've been struggling, let me introduce you to the 6 levels of diet adherence. Adherence, aka sticking to your program and actually doing it is what ultimately will get you results. You can have the perfect workout program and diet on paper but If you don't actually do it - it's not going to get you results. Hope you enjoy this episode. If you found this episode helpful Please share this podcast with a friend and leave a 5 star review on iTunes so I can grow and reach more people! And if you've been considering online coaching, I invite you to a free clarity call to speak with me about your goals and how coaching will help you achieve them.. book here >> alessiadcoaching.com/privatecoaching Share this episode with your friends, family and coworkers because the information can help them understand what is the most effective way to lose weight and keep it off(especially if they've tried everything) and haven't been seeing results! Want to kick start your fat loss journey and lose your first 2-5lbs? Grab your free burn fat build muscle weightloss bundle here >> https://www.subscribepage.com/fatlossbundle I'd love to connect with you..please join my free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, burnt out and overworked women over 30 who've "tried everything" yet still haven't gotten the results they want, feel and tired of the fads and quick fixes and instead want to feel confident in their skin, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Want to change your body? Improve your health? Lose fat and get fit? Then STOP taking diet & fitness advice from these 5 people. I can guarantee you've heard a lot of peoples "opinion" on the "best diet" the "most effective workout" or the "next best supplement", but opinions are not facts..and if you want to actually make progress - you need to be taking advice from the RIGHT people who actually know what their talking about. Tune in to this weeks episode and find out who these mysterious 5 people are, so you can be confident and armed with the knowledge so if they come at you spouting some nonsense - you can fight back! If you found this episode helpful Please share this podcast with a friend and leave a 5 star review on iTunes so I can grow and reach more people! And if you've been considering online coaching, I invite you to a free clarity call to speak with me about your goals and how coaching will help you achieve them.. book here >> alessiadcoaching.com/privatecoaching Share this episode with your friends, family and coworkers because the information can help them understand what is the most effective way to lose weight and keep it off(especially if they've tried everything) and haven't been seeing results! I'd love to connect with you..please join my free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, driven ambitious women over 30 who've "tried everything" yet still haven't gotten the results they want, feel burnt out, overworked and tired of the fads and quick fixes and instead want to feel confident, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Happy New year! I hope you had an amazing end to 2021 and enjoyed the holidays! In this new episode to kick start the new year, I'm taking you through some of the most common nutrition and fitness mistakes I made in the past as well as the mistakes I've seen clients make over the years that keep you from getting results. It's common to want to go all in the first month of the year when you're all excited and motivated, but there are some mistakes you should avoid making otherwise you might find yourself in the same place in a couple of months, frustrated and lacking results. Tune in, and I hope you find it helpful. If you found this episode helpful and you're considering online coaching, I invite you to a free clarity call to speak with me about your goals and how coaching will help you achieve them.. book here >> alessiadcoaching.com/privatecoaching Share this episode with your friends, family and coworkers because the information can help them understand what is the most effective way to lose weight and keep it off(especially if they've tried everything) and haven't been seeing results! I'd love to connect with you..please join my free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, driven ambitious women over 30 who want to feel confident, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

In this first part of a two part series, I'm taking you into the world of online coaching. What it is, how it works and why it can help you reach your health & fitness goals. There is a lot of misconceptions and misinformation out there about what online coaching is, how it works etc not to mention it can be hard to make an informed decision if you want to hire an online coach to help you lose weight as there's so many coaches out there AND a lot of factors that goes into it.. So I'm giving you the lowdown! I'm diving into everything about what it is, the pros, the cons, how online coaching can help you achieve your goals and be more effective than traditional personal training and of course sharing with you what it's like to be a client in my coaching program! In the second part of this series - I'll be letting you into my coaching program to get a sneak peak of what it would be like to become a client of mine and go through the L.E.A.N method blueprint. So stay tuned for that episode coming next week! If you found this episode helpful and you're considering online coaching, I invite you to a free clarity call to speak with me about whether or not it would be a good fit for you book here >> Calendly.com/alessiadcoaching/ and book you clarity call! Share this episode with your friends, family and coworkers because the information can help them make an informed decision before they hire an online coach! I'd love to hear from you, share how this episode has helped and impacted you, and feel free to reach out! Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day fat loss course for busy women >> subscribepage.com/coursefree To apply for the L.E.A.N method online nutrition & fitness program head over to alessiadcoaching.com/privatecoaching/ I'd love to connect with you..please join me free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, driven ambitious women over 30 who want to feel confident, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Im so thrilled to be bringing to you this very much needed conversation I had with stress relief specialists and coaches Charlotte and Jonathan from @wellnesstheory Charlotte & Jonathan help the human race to realise when they're healthy and well they can be a force for good. We spoke about the current mental health crisis, the stress journey and how stress impacts our emotional wellbeing, how to integrate self care practices into a busy lifestyle practically, how to improve sleep hygiene, how we can discover more about our internal state, emotional patterns and behaviors so we can ultimately become better humans. There is so much more to health, fitness and wellness than just diet and exercise and I truly hope this episode serves to bring you some practical tools to help you truly make real lasting change in your physical, mental and emotional wellbeing as well as bring you clarity and hope into your life.. Share this episode with your friends, family and coworkers because the information can save lives! I'd love to hear from you, share how this episode has helped and impacted you, and feel free to reach out to learn more about @wellnesstheory and their work! Thanks Charlotte & Jonathan, it was an honor to have this conversation! Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day fat loss course for busy women >> subscribepage.com/coursefree To apply for the L.E.A.N method online nutrition & fitness program head over to alessiadcoaching.com/privatecoaching/ I'd love to connect with you..please join me free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, driven ambitious women over 30 who want to feel confident, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

This weeks episode is dedicated to the upcoming holiday season. Many are out there freaking out over the fear of gaining weight during the holidays. Most people actually do end up gaining between 10-20lbs during festive season and come January everyone is scrambling to join gyms and start their diet. This podcast is all about how to survive the holiday season with 10 hacks to avoid weight gain. If you've worked hard to lose weight this past year and you're worried about gaining the weight back..there's a lot you can actually do that will ensure you don't or at the very least don't gain too much over the holidays. I'll be sharing ways you can stick to your goals whilst still enjoying the season. Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day fat loss course for busy women >> subscribepage.com/coursefree To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/privatecoaching/ I'd love to connect with you..please join me free community group on Facebook here. We share weekly exclusive trainings on everything fat loss for busy, driven ambitious women over 30 who want to feel confident, build a healthy relationship with food and lose fat for the last time without over restriction and being tied to the scales! Come and join us and start making progress! If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Hey everyone welcome back to another episode. Today I sit with my good friend, and fellow strong woman Anna de Leon. She's the owner of woman by Anna and she's an all around badass. She's an athlete, purple belt in Brazilian jiujitsu, she's a make up artist, stylist, photographer, entrepreneur and mom and we sat and discussed what its like for women in sports, how to start your journey in mixed martial arts and contact sports, we talked about how she manages to do all the things while staying sane and grounded. We also talked about beauty, how to take care of your skin and more…hope you enjoy todays episode and if you did, it would mean the world if you gave it a 5 star review on iTunes so it can inspire and reach more strong women! Find Anna on instagram @Anna_ct_deleon and @woman_by_anna Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day fat loss course >> subscribepage.com/coursefree To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/privatecoaching/ I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Today Im going through the top 5 mistakes I see women make time and time again when they try to lose fat. I share why I believe these are holding women back from losing fat forever and getting the lean body they desire. If you might be making these mistakes, I want you to know you're not alone, I made them too, but I learnt the error of my ways and when I STOPPED making them, I saw HUGE changes in my body, mind and I finally got results. Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day fat loss course >> subscribepage.com/coursefree To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/privatecoaching/ I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Bringing on another guest on the podcast - my good friend and fellow coach Luis. We just shoot the breeze, chatting about women strength training and how women should train to get strong af! Had a lotta fun...hope you enjoy the conversation! Follow Luis on Instagram here Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day course >> subscribepage.com/coursefree To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/privatecoaching/ I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

This episode may ruffle some feathers, especially those who are extremely married to the ideologies of intuitive eating and HAES movement. While I am not completely against either, I do have my opinions about them. In this week's episode Im diving into the intuitive eating principles, breaking them down (all 10 of them), sharing my perspective on them so I can help you see that there is another side of this story. Can you be healthy at every size? Can we successfully quit dieting and eat intuitively? Is counting calories obsessive? Do all diets fail? Let's find out together! Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day course >> subscribepage.com/coursefree To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/apply/ I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Welcome to a new season of the podcast. If you're a previous listener, you'll notice things have changed around here and that's because I have rebranded! The podcast previously called Strong, fit and free is now called Fuel, lift, thrive. Based on the 3 key areas of nutrition, strength training and mindset that I am passionate about as well as how I coach my clients, I am excited for a fresh new season where I get to chat to you and go deeper in all things health and fitness. I wanted to kick off this new season with something that I rarely talk about in my content and thats menopause. I watched my mom go through this phase of her life completely clueless on what to expect, what to eat, how to exercise and manage her symptoms and I saw her really struggle with her changing body and couldn't help her at the time as I wasn't a coach back then. I also feel this could potentially help women who go through early menopause as well so I hope you find it useful. I feel like women in general are really underserved in the health and fitness space. Most of the content you see and read on social media serves women who haven't yet hit menopause and so a lot of the nutrition and fitness advice doesn't always apply. I hope I can share some advice on the best nutrition, fitness and lifestyle tips to help you manage this new stage of life in the best way possible. To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/apply/ I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at alessiadcoaching@gmail.com Follow me on IG here. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care. References: https://medlineplus.gov/menopause.html https://www.nia.nih.gov/health/what-menopause https://www.nia.nih.gov/health/what-are-signs-and-symptoms-menopause https://www.nia.nih.gov/health/hot-flashes-what-can-i-do https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do https://www.nia.nih.gov/health/good-nights-sleep http://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/menopause-101-a-primer-for-the-perimenopausal https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058?p=1 https://www.mayoclinic.org/fitness-tips-for-menopause/ART-20044602?p=1 https://go4life.nia.nih.gov/4-types-exercise https://ndb.nal.usda.gov/ndb/nutrients/index http://www.precisionnutrition.com/all-about-menopause

If you've been struggling to lose fat for a long time - it ends now. I'm sharing 7 steps to losing fat without losing your mind in this new episode of the Strong, fit & free podcast. I know how hard it can be. It can be an uphill battle - but by following these 7 simple strategies - you can finally get results. I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know!! I'm super active on Instagram and would love for you to come say hi! Follow me on IG here instagram.com/alessiad_coaching/ To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Well in this episode...I jumped on wanting to casually chat to you guys about mindset, mental health and my own current struggles to keep it altogether and I found myself sharing some real strategies to transform your mind and habits which inevitably will bring you closer to achieving your goals and living your #bestlifenow. Life will always throw you curveballs and problems. The true testament of human resilience lies in the simple fact..you're still here, breathing. Living. Fighting. That means it's not over yet. So keep pushing. I hope you enjoy this episode. I missed you. I'd love to connect with you..please join me free community group on Facebook.com/groups/fuelliftthrive/ If you have any questions you would like me to answer or talk about in a podcast, please let me know!! I'm super active on Instagram and would love for you to come say hi! Follow me on IG here. To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

What are your top nutritional challenges? I speak to so many people on the daily and most of the time the same challenges come up. SPOILER : it's not "I don't know what food to eat". I compiled the top 6 nutritional challenges that most people struggle with and I share some practical steps you can take to overcome them. Challenge #1: “I can't stop stress/emotional eating.” Challenge #2: “I don't plan my meals.” Challenge #3: “I eat too fast.” Challenge #4: “I have a serious sweet tooth.” Challenge #5: “I eat out a lot.” Challenge #6: “I don't have time to prepare meals.” Tune in to this week's episode! Hope you enjoy it. I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know!! Follow me on IG here. To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Have you ever felt confused about nutrition? Have you constantly asked yourself "what's the best diet?" , "Should I buy organic?", "What about intermittent fasting"..and I'm sure countless other "nutrition" questions have come up in your journey over the years and with good reason! Wanting to eat better for health and to look better is top of mind for a lot of people..but with that comes a lot of frustrating and conflicting information. So what gives? In this week's episode, I am sharing with you the ONLY 5 nutrition principles you need to know in order to finally get off the diet merry go round, build a healthy relationship with food and finally find freedom with food forever. These nutrition principles are science based, backed by research and THEY WORK. No fads in sight. Once you have mastered the principles, then we can talk tools and strategies. Everyone these days is focused on the tools and strategies. The "best diet" or the latest "superfood" but they completely miss out on the principles that will bring them success...and therefore keep them stuck. Don't be that person. Get educated. Let's go! Hope you enjoy it. I'd love to connect with you..please join me free community group on Facebook here. If you have any questions you would like me to answer or talk about in a podcast, please let me know!! Follow me on IG here. To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

If you are a male who is experiencing body image issues you are not alone. However, body image issues are often considered exclusively the domain of women. The truth however, is that men can and do also have body image issues. In today's pop culture landscape filled to the brim with super heroes, this shouldn't be surprising. As a fitness professional, it's becoming more noticeable that men also struggle with body image but it's rarely talked about so today I invited a fellow personal trainer and coach Jonathan to chat about this topic and we hope to shed some light on this often taboo topic and also offer some strategies for men out there who are battling in silence. While my podcast is aimed at women's health and fitness - As a coach I cannot ignore my fellow brothers..I hope you enjoy this one! You can connect with Jonathan on his instagram at https://www.instagram.com/jonny_reps_fitness/ I'd love to connect with you..please join me free community group on Facebook Follow me on instagram.com/alessiad_coaching/ To learn more about my fueled & fit 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

I am so thrilled to finally be welcoming my first guest on the show. This week I had a chat with Sarah Khalifa about all things anxiety. We spoke about how anxiety can show up in different ways, can exercise actually decrease your anxiety? The different reasons we get anxious, how to manage gym anxiety with some practical tips for those who suffer with the fear of going to the gym and we also discussed whether cardio or strength is better for anxiety, how to workout when you feel overwhelmed or stressed out and so much more. This was such an insightful discussion and I really hope you enjoy it. If you suffer with anxiety of any shape or form - and you're considering using fitness to manage your mental health - this episode is definitely for you. You can connect with Sarah Khalifa on her instagram at instagram.com/anxietyfitnesscoach and also find her on Tik Tok at anxiety fitness coach. I'd love to connect with you..please join me free community group on Facebook.com Follow me on instagram.com/alessiad_coaching/ To learn more about my fueled & fit 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

I'm back! Wow has it been a while. Damn Corona! I wanted to kick off getting back into regular podcasting with an episode that is a little different. This episode is more like a coaching session. Grab a pen and paper or your journal and be prepared to dig a little deep into why it's not just about diet & exercise. If you've tried every single diet and exercise program out there to lose weight and you still find yourself dissatisfied - perhaps it's time to look a bit deeper than calories and macros! We dive into primary and secondary foods, the wheel of life and so many more strategies to figuring out what really drives fulfillment and how to achieve a healthy, vibrant and satisfying life outside of diet and exercise. Hope you enjoy it. Follow me on IG here. To learn more about my fueled & fit 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

You can find plenty of fitness gurus on Instagram and Facebook eager to tell you how to get skinny thighs or six-pack abs. However, those impressive and perfectly edited photos and even extreme before and after testimonials may be misleading you. How can you distinguish between fitness myths and reliable facts? That's what I am going to be sharing with you on today's episode. I am going to busting some of the most common health and fitness myths that are keeping you from actually making progress and getting results with your fat loss goals. To learn more about 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

This week we're diving into a women's menstrual cycle, PMS and other menstruation issues that can impact training and nutrition and how to stay on track throughout your cycle by understanding the unique biological and physiological changes our body goes through during our menstrual cycle. I'll be sharing tips on how to train during your period based on your ever changing cycle, strategies on managing symptoms during pms and simple lifestyle and nutrition tips that will keep you on track, feeling empowered and prepared during every phase. Tune in now. Grab your free gift "healthy lifestyle journal" here to help you track your food, mood, period and poop, download it here. (no Optin needed) To learn more about 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Are you fed up of experiencing gas, bloating, constipation and other unpleasant digestive issues? I got you covered. In this episode I dive deep into the 4 steps to better digestion, what you should do step by step to improve your gut health today so you can eliminate common symptoms once and for all. I share simple, yet effective strategies that form the basis of my coaching practice, how I work with clients to help them improve their digestive health and much more. Get ready to experience squeaky clean digestion forever. Tune in now. Grab your free gift "healthy lifestyle journal" here to help you track your food, mood and poop, download it here. (no Optin needed) Restore your gut, get rid of bloating, gas & constipation in my online program "Gut restore in 4" Enroll here. To learn more about 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Nutrition for fat loss can be both overwhelming and confusing for most people. Calories, macros, numbers, good food vs bad can send you running for your nearest pizza joint forgetting all about your fat loss goals because it's just all too hard. In this episode I break it down into simple terms and simple action steps that you can take immediately so you see results without pulling your hair out. Understand the basics of nutrition, what to eat, how much and how to lose fat without having to count & measure every single thing you put into your mouth. Fat loss for beginners. This one's good. Tune in now. To learn more about 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Struggling to start your fitness journey? Have no idea where to begin? In this week's episode I share everything you need to start your exercise and training journey today. Whether you are completely new at fitness, wanting to get into shape or looking to get stronger - this episode is for you. Don't wait any longer! You don't need an expensive gym membership or fancy equipment to move your body and get fit and strong. Get started today with my practical tips! Need a special program suited for you and your goals? I offer online 1:1 strength and nutrition coaching, and you can apply here..http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Losing weight in your head - 5 Mindset strategies to help you lose weight & keep it off for good In this episode I dive right in to what's important - mindset. Losing weight is not just about the perfect program or the perfect diet. Most people know what to do but don't do it. Why is that? In today's episode I share the most common pitfalls of people who struggle to lose weight and keep it off for good and if you are one of those people..this episode is for you. I share 5 of the biggest mindset strategies you NEED to overcome self sabotage, lack of motivation, emotional eating and more. Tune in now. To learn more about 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/ Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Today's episode I wanted to provide some understanding of the causes and symptoms of Irritable Bowel Syndrome. Give you some quick tips on natural solutions that have worked for me and some of my clients me over the years to provide ongoing relief. Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Tune in to listen to. my story. How I got diagnosed with Irritable bowel syndrome and what my life was like during my struggle years with the syndrome. I share some intimate details of my darkest moments with digestive troubles, how I got into fad diets and veganism and how I managed to pull myself out, and learn some valuable lessons along the way.