Get To The Point with Leslie Ann Quillen

Pregnancy gets a bad rap, but that's no surprise given that most women aren't exercising regularly or eating a balanced, nutritious diet before they get pregnant. Everything is harder when you're not strong, fit, or fueling your body right. Pregnancy CAN be a positive experience - if you lay the groundwork beforehand with good habits and lifestyle choices. The first in a 3-part series, Episode 63 breaks down the 4-part foundation for a fit, positive pregnancy. Learn how (and why) to train, eat, and live for a strong, healthy body before you even get pregnant.  EPISODE RESOURCES FAT LOSS LIFESTYLE SCHOOL January 2024 FLLS Interest List "Real Food for Pregnancy" by Lily Nichols, RD "How Much Iron Do You Actually Absorb from Foods?" by Lily Nichols, RD Exercise During Pregnancy - American College of Obstetrics and Gynecology

Last April, we had the pleasure of working with Tara in our April FAT LOSS LIFESTYLE SCHOOL program. She was a dream client during the program - showed up, did the work, asked questions - but it's what happened AFTERWARDS that makes her such a truly incredible woman. Over the course of a year, Tara continued with the habits and skills she learned in FLLS and lost 100 pounds. In this episode, Tara is sharing her journey with us: the obstacles, the wins, the mindset - all of it! Press PLAY and prepare to be inspired by her example! If you want to learn more about working with us and doing the program that changed Tara's body - and life - head to our website RealFitnessTraining.com and click "Getting Started: Fat Loss Lifestyle School." Hop on our email list and you'll be the FIRST to know when registration opens for our next program. You'll get plugged into our community for the education, support, and encouragement you need to improve your health, change your body, and change your life - just like Tara did!

"You're going to the gym again? Oh - you probably can't eat this because of your new diet." Have you heard comments like this from your friends? Family? Coworkers? When you decide to change your lifestyle, the sad reality is that not everyone will be in your corner - and it's more common than you think. Don't let it throw you off course! Instead, listen to this episode for strategies to handle the neigh-sayers and Negative Nancies. RESOURCES IN THIS EPISODE Be part of a kick-ass, supportive community of women while you focus on your fitness and nutrition goals. My next 6-week fat loss/lifestyle change program starts September 18! You can get more details and join the Wait List here.

In our final episode of The Ownership Series, we're tackling the topic of MOTHERHOOD with Coach Krissy Meyers. As a mom of 6 with years of experience as a fitness and nutrition pro, Krissy shares her unique and honest insights about how ownership can transform motherhood. If you've ever felt let down or isolated by the negative motherhood narratives on social media, this episode will uplift and encourage you to take back control - and take care of YOU - during this special time of life. For more information on our programs, or working with Krissy, please visit our website at RealFitnessTraining.com.

In Part 2 of The Ownership Series, we're talking with Coach Jenn Lucas about the concept of ownership and how it inspired her new 6-week small group program, the Mindset and Muscle Mentorship. Coach Jenn shares the truth about what's REALLY missing from all our attempts at fat loss and lifestyle change (and what isn't.) Learn more about our signature program, FAT LOSS LIFESTYLE SCHOOL, here.

Welcome to a 3-part series on the word we've been obsessed with so far this year: OWNERSHIP. It's the missing piece in so many attempts at fat loss and lifestyle change, so we're tackling it head on and dedicating 3 episodes to it! In Part 1, you'll hear from one of the coaches on the RFT team, Kelly Erickson, about what ownership means to her and how she's used to change her own body - and life. If you've ever suspected that you are the biggest road block to reaching your goals, this episode will give you a dose of tough love and some practical steps for getting out of your own way!

If you're listening in real time, this episode is being recorded the week between Christmas and New Years. A time when most people are doubling-down on eating ALL THE THINGS because they know, come January 1, their new diet starts - and bye-bye to everything delicious. But what if this year, you did something different and approached your weight loss goals without demonizing/omitting certain foods? In this episode, you'll learn why extreme fad diets are contributing to this cycle of cutting out foods (then eating them in excess because you miss them so much. You'll also learn our proven methods for shutting down Food Fomo FOREVER. Link to study analysis referenced in podcast: "Low-fat vs. Low-carb? Major study concludes: It Doesn't Matter for Weight Loss."

If you're still eating your kid's snacks...and you can't keep your hands out of the office candy jar - it's a sign: It's time to level up your nutrition! Reaching your fat loss goals DOESN'T HAVE TO BE MISERABLE. In fact, if you're eating and training the right way, you should feel AMAZING while making progress on your goals. In Episode 56, Leslie Ann breaks down the "why" behind the Mini-Meal in FAT LOSS LIFESTYLE SCHOOL and why it's the most important meal you're not eating. Want the FUELED & FOCUSED Mini-Meal Guide? Grab it here or go to RealFitnessTraining.com/mini-meal-guide

If everything we see on social media is true, then it looks like Low-Carb/No-Carb Diets are KILLING THE GAME - right? We see dramatic "before and after" photos and hear stories of double-digit drops on the scale in a matter of weeks. All from not eating carbs! It sounds easy enough - but is it too good to be true? If you're trying to lose fat on a Low-Carb/No-Carb diet and you are STUCK - this episode is a must-listen. We're breaking down the top 4 reasons why low carb dieters fail, AND I'm sharing solutions you can implement right away. Let's get to the point and talk all things CARBS!

There's a word....a word that's become so over-used and SO much a part of the health and fitness lexicon, that you've probably bought into believing it, too. I know I did. You think you *need* this thing, and that you can't be successful without it. But after almost 10 years into running an online nutrition and fitness coaching business, I've realized that this word doesn't do what people think it does. It's become a crutch, and it may be holding you back, too. And so, from today forward, this word is being purged from my vocabulary - and you won't see it in our online programs like FAT LOSS LIFESTYLE SCHOOL anymore either.  Listen to Episode 54 and let me know what you think...

A strange phenomenon is happening in online training and nutrition coaching programs: I call it, "Mixing and Matching" - and it will kill your results. In episode 53, learn why combining strategies for nutrition and training doesn't work (for example, signing up for a fat loss program while training for an endurance event like a marathon.) If you're planning to work with me or another coach in 2023, you owe it to yourself to listen to this episode AND fully embrace the program you sign up for.

How do you know if the way you're eating and training is right? With SO many different opinions about what (and when) you should eat and how you should train, it might seem impossible to answer this question! If you're going to reach your goals, you have to be in this for the long run - and that means having the ability to shut out the noise. You need a "filtering system": a method for determining if what you're doing is working. In episode 52, I'm sharing the 3-step system we use with our clients in Fat Loss Lifestyle School to help them stay focused and shut down self-doubt and overwhelm.

If you've ever tried one of those "lose weight fast" programs, or you're thinking about doing one - this episode is a MUST LISTEN!  We're launching a new program at Fat Loss Lifestyle School - and it goes live on August 26, 2022! In this episode, you'll learn the WHY behind this new program, who it's for, and what it's all about. The inaugural round of our new SIMPLE START 7-Day Nutrition Challenge starts September 5. Head to our website and reserve your spot now: www.SIMPLESTARTNutritionChallenge.com

Saying "YES" to everything means saying "NO" to the things you want most. Perfectionists and high-achievers love saying "YES" to everything. We truly believe we can do EVERYTHING and do it well - but it's not true! If you're currently caught in a self-induced storm of busyness, this episode is for you! YOU have goals too, remember? Listen now to get focused for the week ahead and take action on the things that move you closer to what you really want! Let's GET TO THE POINT!

She was in her earlier 50s and felt lousy: No energy. Terrible sleep. Hot flashes. Cravings. Every workout was painful and she felt like an alien in her own body. (If you're a woman in menopause, you can relate!) Fast-forward a few years and now she's bringing hope and positivity to women in menopause as a Fat Loss Lifestyle School Coach. In this episode, Coach Kelly Erickson shares her experience with menopause and why it doesn't mean the end for your body, your fat loss goals, OR your life!

Want to get as overwhelmed and confused about social media as possible? INSTAGRAM IS HERE TO HELP.  This is one of the top complaints we get from clients before they start working with us in FLLS: that fitness and nutrition feel overwhelming, and that everyone has an opinion on what's right and best - and it all conflicts! WE HEAR YOU. In this episode, you'll learn about some recent exchanges we've had with overwhelmed/confused clients, and how we helped them reduce the noise and focus on what matters! This episode has some simple strategies you can implement right now to move from "paralysis by analysis" to ACTION (and results!) 

We don't use the phrase, "Relationship with Food" - yet we frequently have clients in our program tell us, "I'm here to fix my relationship with food." ((Head scratcher.)) Where does this phrase come from? (Not from us...) What does it REALLY mean? And can we help you "heal" or "fix" your relationship with food? Coach Jenn and Leslie Ann are breaking it all down in episode 48 of GTTP. If you think you have a bad relationship with food and think it's needs fixing - this episode is for you!

Failing to plan is planning to fail. We all know the importance of planning when it comes to following a nutrition and training program. But this QUICK HIT episode takes planning one step further. If your nutrition and training program only works under perfect circumstances, not only will the results be short-lived, but it will never become your lifestyle. Listen to the QUICK HIT now in under 15 minutes.

This is a Q&A episode answering a question we recently got on Instagram! If you follow us on social media, or you've checked out the FLLS website, you know we don't track macros or calories. While these can be valuable tools to use at some point in your fat loss/health journey, we believe they aren't the best tools for getting started - so we created our own! In this episode, learn how we build fat loss-friendly meals in FLLS without tracking macros, counting calories, etc. If you've been frustrated - or driven crazy - by macro-tracking, we're here to share the good news: you don't have to track macros every day to lose body fat or build muscle. Listen now to learn more!

What if you've tried (and failed) every diet program out there - but you still have goals? You want to hire another coach or trainer, but your track record isn't one of success...yet. If you're scared to spend money on ANOTHER coach or fat loss program, but you still have a dream you just can't let go of - Episode 46 is for you! I'm sharing actionable strategies you can use right now to start building self-trust to PROVE to yourself that you can do it! You're capable of breaking the diet cycle and getting REAL results - and you don't have to spend a dime to get started. Just listen to this episode...

In this episode, we're talking all about new motherhood with two first-time guests to the podcast, Ashley Abelson and Lacey Brown. Both moms of young children - as well as the newest members of the Fat Loss Lifestyle School team - Ashley and Lacey share their stories of balancing motherhood with their health and fitness goals.

In Episode 43, we're busting myths about nutrition AND explaining how simple it can be to eat for better health. Our guest is Dr. Adrian Chavez, a Ph.D. in nutrition, and he's on a mission to make nutrition simple. If you feel overwhelmed by all of the nutrition and fitness noise, this episode will help! Dr. Adrian also breaks down some popular myths on topics like gut health and food sensitivity testing.  After the episode, you can find Dr. Adrian on Instagram at @dr.adrian.chavez

NEW: "Quick Hit" episodes are short episodes designed to get you to TAKE ACTION on one simple thing. In Episode 43, we're talking about why most people GIVE UP on their New Year's Resolutions by January 19. Don't let this happen to you! Listen now and then, after the episode, take action and tell me about it so I can cheer you on!

In Episode 42, we welcome Liz Falcigno to the podcast. Creator of the hugely popular recipe blog, TheCleanEatingCouple.com, Liz shares how she started living a healthier, fitter lifestyle and what it's REALLY like to be an online small business owner. She's also dishing on popular diet programs and sharing her best tips for busy women who want to make sustainable changes to how they eat and train in the new year. Let's GET TO THE POINT!

In Episode 41, get to know Emily, one of our Fat Loss Lifestyle School coaches. Emily shares her own journey with fitness and nutrition, why she loves living a Fat Loss Lifestyle, and her favorite part about helping women live healthier lives.

Tired of swinging between the two extremes of all or nothing with fitness and nutrition? Episode 40 breaks down 5 ways we hold the middle ground with food and workouts year-round at Fat Loss Lifestyle. FLLS Head Trainer Jenn Lucas is back for today's episode, and we're sharing exactly how we can help you get results without extreme diets, pointless and punishing workouts, or the need for perfectionism.

In today's episode, I'm joined by two of the Fat Loss Lifestyle School coaches: Erin Yost and Kelly Erickson. We're talking about setbacks and - more importantly - comebacks after illness, injury, and the glorious body- and life-altering experience that is pregnancy! This is a longer, more conversational episode, but you'll get to know more about Erin and Kelly!

Weekends are where fat loss dreams go to die - but it doesn't have to be that way! In Episode 39, learn how Fat Loss Lifestylers hold the middle ground and stay consistent with nutrition and workouts 7 days a week.

WODs. Box. HSPU. Double-unders. AMRAP. For time. In Episode 37 of the GTTP Podcast, Fat Loss Lifestyle's Head Trainer Jenn Lucas is taking us inside the world of CrossFit! If you've ever been mystified or intimidated by Crossfit, Coach Jenn breaks down everything you need to know before you step inside your local CF.  Even if you're not interested in Crossfit, this episode is a must-listen if you usually scroll through Instagram or YouTube to find your daily workouts. Coach Jenn explains why programming and technique matter for results. Let's GET TO THE POINT!

Here at FLLS, WE LOVE GROUP FITNESS. Almost everyone on the Fat Loss Lifestyle School team got her start in fitness by taking and/or teaching group fitness classes.  Unfortunately, group fitness doesn't come with an instruction manual, and we see many of our clients falling into the same traps we did: taking way too many classes, over-training, and not prioritizing the workouts that align with our goals.  In this episode, you'll learn some of the common pitfalls of group fitness classes, and learn how to incorporate them into your lifestyle in a sustainable way. FLLS team members Jenn Lucas and Kelly Erickson join me for this hour-long episode. Join us as we talk all things group fitness! 

If you've ever believed a slow or broken metabolism was to blame for weight gain or the inability to lose fat, Episode 35 will give you a whole new framework for understanding how your metabolism actually works. (Spoiler alert: if your metabolism stopped working, you'd be dead right now.) This episode delves into concepts and terminology you may be unfamiliar with if you've only ever done mainstream fad diets. (It is, after all, in their best interest to keep confusing you and misleading you about how your body works so you keep buying their sketchy diet program and products...) The good news is this: once you know the truth about how human bodies work - and how YOUR body works - you'll never fall for another extreme diet or reckless weight loss strategy again. Let's get to the point!

Working out. Eating more vegetables. Drinking water. Getting enough sleep. We all know what we NEED to do to live a fitter, healthier lifestyle - so why don't we do it? If you've ever said, "I know what I'm supposed to do...but I just can't make myself do it" - this episode with mindset expert Melissa Machat will rock your world!

With a little over 3 weeks left in 2020, it's "that time" again: people are starting to research and consider which weight loss program they'll begin in January. If you've already tried (and been unsuccessful) at dozens of programs and weight loss attempts, you are likely messaging coaches and trainers asking one question: "Will this (your program) work for me?" In Episode 33, we'll discuss why there's no such thing as a "sure thing" when it comes to fat loss programs (there are other important factors to consider!), and you'll learn a better way to frame your decision-making when choosing a program and working on your goals. Let's get to the point!

"Hi, I'm new here, and I need help." Girl - I hear you! I've gotten lots of these messages in the past couple weeks - and this episode is for YOU! In episode 32, I'm sharing 3 strategies you can start implementing RIGHT NOW that will set you up for success with fat loss and lifestyle change. Because here's the truth: buying another program doesn't guarantee your success. We've worked with thousands of women, and the ones who are the most successful at lifestyle change are the ones who STOP, SLOW DOWN, and really commit to the process - not clicking "buy" in a moment of panic and hoping this program will be "the one" that finally works. January 1 is about 8 weeks away, but there's no reason you can't get started laying the groundwork NOW - and this episode will help you do just that. Let's go!

"I'm an Emotional Eater." - this is one of the most common statements we hear from women who are struggling with fat loss. In fact, women with this issue frequently sign up for Fat Loss Lifestyle School - and what happens amazes them. They discover that they aren't really emotional eaters, and that the problem was something else entirely. In this episode, we'll discuss how these "identity labels" hold us back from achieving our goals, and how we resolve the vast majority of "emotional eating" cases at FLLS.

In episode 30, you'll meet FLLS Coach Krissy Meyers, a certified Personal Trainer and fat loss nutrition coach. Krissy shares her journey from dieter to the fit, strong, active woman she is today. Kelly also shares some valuable insights on maintaining a fat loss lifestyle during different seasons of life, like motherhood and post-menopause. Let's get to the point and meet Coach Krissy!

In Episode 29, you'll meet Kelly Erickson, the newest coach here at Fat Loss Lifestyle School. Based in Tampa, Florida, Kelly brings years of experience and expertise as a coach and fitness professional to the FLLS team. A graduate of FLLS herself, Kelly shares her journey from yo-yo dieter to the fit, strong, active woman she is today. Kelly also shares some valuable insights on maintaining a fat loss lifestyle during different seasons of life, like motherhood and post-menopause. Let's get to the point and meet Coach Kelly!

The Specialty Foods Industry now accounts for almost 1/5th of the total food/grocery industry - but it's becoming an even larger percentage of what we're eating, especially among women with fat loss goals. In this episode, we'll talk about why specialty foods - no matter how Keto, Paleo, Gluten-free, or Vegan they may be - can't hold a candle to real food, and how specialty foods could be sabotaging your goals AND happiness. Let's GET TO THE POINT!

"You keep using that word. I do not think that means what you think it means..." "Accountability" is a major buzz word right now in the online world. In a world where everyone is an online coach, "accountability" is frequently sold as the missing link between you and the thing you want: a better body, a healthier lifestyle, a more profitable business. But what does accountability actually mean? In this episode, I'm sharing what accountability REALLY is - and what it isn't - and why it matters if you have health and fitness goals.

What would happen if you got rid of all the rules around food and workouts? Would you go crazy and eat all the things? Never workout again? What would happen to your body? How would you think about food differently if everything was on the table - and you were allowed to eat it? In Episode 26, you'll meet Amy Perry, a fitness professional, athlete, mom of 2, and self-proclaimed endurance race junkie who started an experiment to see what would happen if she said, "F*ck it" to dieting once and for all. Learn about Amy's journey to becoming a more intuitive eater and finding her way to the happy middle ground with food. You can follow Amy's Spartan racing and other fitness adventures on Instagram at @ammesp. Resources Referenced In This Episode Include: "The F*ck It Diet: Eating Should Be Easy" by Caroline Dooner

The world is changing fast. If you're not already working from home, you may be soon due to the current state of world affairs. In this episode, I'm sharing the exact strategies I've used to work from home - both for other organizations and while running my own - to help you hit the ground running with WFH life. Working from home is an incredible opportunity to instill discipline and new habits and to improve your health, but most people won't see it for that. The "snow day" or "holiday" mindset has them showing up for online meetings in their PJs, drinking a pot of coffee per day, and eating a steady stream of so-called "quarantine snacks." That doesn't have to be you. In this episode, we'll cover: how to set up your schedule, how to arrange daily tasks to maximize your productivity, and how to incorporate your health and fitness goals INTO your daily work schedule. Now is the time to get serious about lifestyle change and truly create the work-life balance that's been missing. Let's get to the point!

"Trust the process" is hands-down probably one of the most annoying things that Personal Trainers and Coaches say, right? In this episode, we're breaking down the catch phrase and talking about what it actually looks like TRUST THE PROCESS when you're trying to change your body and live a healthy, fit lifestyle.

You know what to eat. You know you need to workout. But you struggle with actually doing it consistently. We hear you loud and clear: it's HARD to be consistent with nutrition and workouts - but it's not impossible. We've been where you are - YES, we struggled with consistency too! - but now we're on the other side and we're here to show you: you can do this. The first step is understanding how you got here. If you can identify WHY you're struggling with consistency, then you can begin to solve the problem. After the episode, join us for our FREE 5-day training series called "The Consistency Cure." The training begins Monday, January 27 in our Fat Loss Lifestyle Insiders group on Facebook. Join the group now - we'll see you there!

"I'm too tired. I'm not motivated. I'm too busy. It's not that important." If you've ever used these excuses for why you can't prioritize eating right and working out, listen up! In today's episode, we're flipping the table on excuses with Kelly Roach, a former Fortune 500 executive and CEO of Kelly Roach Coaching. Learn how this busy CEO, wife, and mom prioritizes her health and fitness goals while running two companies and still spending quality time with her family. If you're a woman who wants to make a difference in the world, this episode will inspire you AND give you practical tips for renewing your commitment to your health.

If you think the only way to get through the holidays without eating all the cookies and drinking all the wine is to lock yourself in your house until January 2, this episode is for you. In episode 21, we tackle two of the most addictive foods on the planet: sugar and alcohol. Common trigger foods for many, sugar and alcohol become an even bigger problem during the holidays. From holiday parties to your own family traditions, is there any way we can moderate our consumption of sweet treats, wine, and cocktails, and still enjoy the holidays? I'm sharing three proven strategies you can use at your very next event or party - real-world, practical skills that we've used with ourselves and clients in Fat Loss Lifestyle School for years. Spoiler Alert: None of our strategies involve white-knuckling your way through the holiday season using massive amounts of willpower.

"You can't out-train a bad diet." If you know any Personal Trainers or Nutrition Coaches, chances are - you've heard them say this. But is it true? What are the risks associated with training on a poor diet? In Episode 20, I'm breaking down the "why" behind this rule - and explaining why putting nutrition first will make your fat loss efforts FAR easier. Let's get to the point!

2019 has been the biggest year yet for Fat Loss Lifestyle School! To thank you for all your support this year, I'm doing 30 Days of Fat Loss Lifestyle podcasts and emails! Of course, I'm kicking it off with a new podcast episode designed to help you make the MOST of the next 30 days! In Episode 19, I'm sharing the biggest mistakes women make with their health and fitness goals - so we can STOP making them and start getting what we want. Be sure to listen all the way to the end of this episode; I have a fun assignment for you!

Episode 18 tackles a question we get from women who are interested in our online program, but still not sure if it's right for them. It's, "Hey Leslie Ann, I am thinking about Fat Loss Lifestyle School, but I don't want to give up my daily XYZ. Can I still do your program and/or still get fat loss results?" In this episode, I'm giving you an overview of the 5-6 step process of behavior change and specifically answering your questions about how fat loss is impacted by things like frequent consumption of alcohol and highly processed carbs (like bread, cereal, crackers, bagels), as well as endurance training. NOTE: There is nothing inherently wrong these three things, they are just the categories we get asked the most questions about!

In episode 17, you'll meet Noah Gabriel-Landis of PriorityStrength.com. As the Founder and Head Coach of Priority Strength, Noah has studied with some of the best coaches in the world and been on the cutting edge of successful program design for group classes, athletes, fashion models, and beginners alike. In this episode, we're talking all things training for women, such as: How viewing exercise simply as "burning calories" holds us back from getting results; Home workouts vs. Gym workouts - is one better than the other? Why we need a structured program - not more workouts from Instagram. Priority Strength is the program we recommend to our clients after completing Fat Loss Lifestyle School, and the one I personally use. If you're looking for a high-quality online strength training programming, check out PriorityStrength.com.

In Episode 16, I'm interviewing Justin Janoska, Clinical Nutritionist and Author of "The Flexible Dieting Disaster: Why Counting Macros Is Destroying Your Relationship With Food And Yourself: A Simple Guide On What To Do Instead."  Flexible Dieting Coaches often sell macro tracking as the ultimate in food freedom - "Eat whatever you want! As long as it fits your macros!" Sadly, it becomes the opposite of freedom, leading many to even more dysfunctional and distrustful relationship with food, workouts, and their own bodies. If you've ever panicked about tracking your macros, or tracked macros in your head even after deleting My Fitness Pal - this episode is for you.  Connect with Justin on Instagram @JustinJanoska and order his book - "The Flexible Dieting Disaster" - on Amazon now.

"I'm XX-years old. I feel like my metabolism just stopped working once I turned (insert age here). I guess I just have to accept that this is how I will always feel now that I'm (insert age here)." If you've ever thought you were sentenced to a life of low energy and not feeling good in your own skin just because of your age - think again.  In this episode, my friend, Lisa Mustard, a Licensed Marriage and Family Therapist, lets us in on how she got in the best shape of her life AFTER turning 40. Learn what motivated her, how she got into strength training, and what keeps her living a fit, active lifestyle. This episode is more conversational in nature - especially at the end, when we talk about some of our least favorite trends in the fitness industry right now -  so grab your cup of coffee and head out on a walk with us!  If you want to connect with Lisa, you can find her on Instagram at @lisa.active.life!