Health and Humor Podcast

No…not that kind of kiss ;) listen in as we go over the “Keep It Stupid Simple” analogy and how this can help you navigate even the busiest seasons of life with more patience and realistic expectations for yourself and your goals! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

It's that time of year again! Holidays are here and we DO NOT want to see y'all throwing in the towel on your health and fitness just because of a few indulgent meals. Follow along as we share some perspective shifts as well as tips and tricks for getting you through the holiday season successfully, without the guilt, shame, and defeat! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

Teamwork baby! Having someone to lean on is something that can help all of us as we navigate big, exciting goals in life. Listen in as we talk about how to go about finding the best teammate for you as it pertains to achieving your goals and how this can help give you the outside perspective that you need, especially on the harder days. ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

The classic conversation of motivation vs. discipline…but with some new perspectives! We're chatting today about how motivation IS something that's incredible to have when it graces us with it's presence…but we want to remember that it is NOT something guaranteed to you, me, or ANYONE on a regular basis. If we think of motivation more like a rare gift that we get granted to us on random days, as well as learn how to navigate the days that we DON'T have it (which will be the majority of our days here on earth lol) we can conquer ANYTHING we want to. -------------------- Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation --------------------- Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

Everyone has heard the saying “The grass is greener on the other side” but we're here to tell you that's bullshit! If you want grass that's “as green as theirs” AKA a life that looks as “amazing” as his or hers or whoever's that you're comparing to…It all comes down to your own perception! Join us this week as we chat about shifting your perspective to be incredibly happy for others when they achieve great things that YOU want… Learn to appreciate when their grass is looking “extra green” without questioning your OWN feats, timeline, worth, etc! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

The piece of technology we all give too much power to…that evil little demon device that lives in our bathrooms only to tell us how unhealthy and far from our goals we are…THE SCALE. Today we're here to chat about why you need to STOP giving the scale so much power to dictate your mood, your worth, and even your progress! Join us as we give some tips to overcoming your poor relationship with the scale and learn some of the many reasons why that number is going to fluctuate day by day. We hope that this episode helps you to start working on a better narrative around your weight and reduces the anxiety and stress that comes from the scale! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

The most common question we get as fitness/fat loss coaches right here. And the most common answer to this is…IT DEPENDS!! It depends on a number of factors to answer this questions and the answer will ALWAYS be a little different per the individual and their current circumstances. Listen in as we dive deeper into this and how you can see progress (in some ways) in as little as ONE DAY or ONE WEEK! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

There are going to be a number of situations in life where you just can't show up "perfectly" or at 100%. It can be easy to want to say "why bother" in these situations and just give up on trying altogether! But this will only lead you to beating yourself up, and feeling as if you've failed. Instead! We're going to teach you how to "control the controllables" during these setbacks or moments of chaos and be PROUD of what you COULD do at the time. Because remember, your "best" will look different in different circumstances! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

Do you often find that when “sweatah weathah” comes around you feel like you're “finally” able to take a step back from your fitness/health routines? Only to then go TOO hard during the holiday seasons and end up panic dieting when it's time to get “bikini ready” again? Let's chat about getting OUT of this vicious cycle from hell so you can prioritize your health/goals/physiqure etc. YEAR ROUND in a way that you enjoy! ------------------------------ Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------------ Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

If your big fitness/health/business/or life goals are overwhelming you then this episode is for YOU! It's incredible to be able to dream big for yourself but sometimes when we set the bar HIGH we feel like it is damn near impossible to actually every achieve these monumental things. This then leads us to inevitably giving up on the goal altogether. Use our favorite and most simple trick to make any goal of any size more attainable and ENJOYABLE to achieve!   Follow us on IG! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation --------------------- Work with us and DLDNation! Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

We're switching things up today! We're playing the "over or under rated" game with some hot topics in the fitness space. Hear our opinions on things such as Intermittent Fasting, Lifting Straps, and Warmups as we popcorn topics back and forth with one another while sharing some education behind our opinions as well!   Follow us! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------   Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

These 2 simple things can help change everything! We're chatting routines & consistency! Listen in as we share about creating a simple, friction-less routine for yourself to allow you to feel like you start and end every single day with intention, direction, and clarity! You'll also learn a bedtime routine hack that we often share with clients to help lessen anxiety and sleep better! --------------------------- Follow us! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------ Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

Our 50th episode! And possibly one of our favorite episodes to date! Join us as we share about a mindset shift we have made that we feel can help ANYONE live a more “neutral” life. Yes, we said neutral, not necessarily positive! Why not positive? Because negative emotions in life are valid! And we should never expect or try to force life to be sunshine and rainbows. Forcing positivity just isn't healthy! But with the “ABC” method that we've learned from therapy, we're able to remove ourselves from being “victims” of our circumstances and live a life that feels more optimistic without any faked positivity. --------------------------- Follow us! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------ Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

Life really is just like one big video game! We can look at challenging seasons in life like different “levels” of a video game that need to be navigated and conquered. Join us as we talk about how we can take on this perspective to help give challenges in life less power over us and how we can move forward with a more optimistic mindset no matter what life throws our way! ------------------------------------ Follow & tag us on IG! @maddy_cusumano @spencer_desiata @health_and_humor @dldnation

The infamous “CHEAT” day…doesn't actually need to exist! Listen in as we discuss why we choose to refrain from using the phrase “cheat meal” or “cheat day” with ourselves or our clients! We discuss how giving moral titles to foods and deeming them as “good” and “bad” can actually make finding balance and enjoyment on your journey HARDER. Finally, hear about how often we encourage our clients to eat the foods they absolutely love regardless of the nutrient profile or calories they contain. By the end of this episode you'll be able to have your cake and eat it too ;) --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches!@dldnation

We are HONORED to be joined today by our good friend and mentor, the one and only SEAN MCDEVITT! Throughout this episode we're picking Sean's brain on all things HEALTH…but not just the physical side. Sean gives us some insight directly from his newly released book “Hack Your Health” (releasing 7/28! Direct link to purchase below) to help all of our listeners evolve themselves physically, mentally, emotionally, and spiritually! We walk through how you can better uphold and keep a gauge on your health in all of these realms and even dive into how Sean is using some of his own tactics to stay in a positive headspace through his current IVF journey. Connect with Sean through his IG linked below! ------------------------------------------ Sean's IG: @fitnessshaman Click to Purchase 'Hack Your Health' by Sean McDevitt Click to Book a Life Coaching Session w/ Sean! Follow us! @maddy _cusumano @spencer_desiata @health_&_humor @dldnation ------------------------ Click to Work 1:1 with Spencer Click to Work 1:1 with Maddy

Rest is incredibly UNDERRATED! So here's to helping “Hustle Culture” DIE. Join us as we chat about how we like to factor in rest (socially, professionally, mentally, physically) as PART of a productive and healthy routine/lifestyle and get some much needed reminders that just because you take a break, doesn't mean that you're failing or less than in any sense! --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches! @dldnation

The man...the myth...the LEGEND! Jordan Syatt is one of our all time idols in the fitness space and he joins us on today's episode to help simplify fitness for ANY person at ANY phase in their journey. We discuss where to begin when you're feeling overwhelmed as a beginner, and how to build upon that for ultimate success. Listen in as Jordan explains why you literally CANNOT FUCK THIS JOURNEY UP as well as how to improve your relationship with the scale, re-spark your "why" and much more. Syatt's Instagram and book are linked below! -------------------------------- @syattfitness Link to Purchase "Eat It! - The Most Sustainable Diet and Workout Ever Made"   Follow us on Instagram! @maddy_cusumano @spencer_desiata @health_and_humor ---------------------- Follow our Training Team and Fellow Coaches! @dldnation

Confidence is something that most of us wish we had more of. A lot of the time our confidence (or lack thereof) in ourselves, our body, our skills, etc. is influenced by our fear of what OTHERS are thinking of us. We develop insecurities and convince ourselves that we are not worthy of flaunting confidence because of them! Listen in as we chat about the intentional practice that is building confidence and how to stop giving a f*ck about what OTHER PEOPLE “might” be thinking.    --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches!@dldnation

When you do your workouts, are you consistently being met with the feeling/thought of: “That wasn't hard enough”? We're here to help you call bullshit on yourself! Join us in our discussion about the difference between just going through the motions during your lifts vs. bringing intention and intensity to every single movement you do. Learn how to utilize the “Reps In Reserve” (RIR) and “Rating of Perceived Exertion” (RPE) scales to rate your intensity during your lifts and ensure that you are not leaving any gainz behind! --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches!@dldnation

Join us as we share about our first experiences with THERAPY as well as discuss the importance of taking care of your mental health. As health/wellness/fitness/nutrition coaches we understand just how deeply intertwined physical and mental health are and we want to help RID the stigma that surrounds mental health challenges/therapy. If you've had doubts or hesitations towards seeking therapy, counseling, or even just being open about your own mental health then this episode is most certainly for you. We'll be diving into our personal reasons for seeking therapy, how it's helped us so far, and our own hesitations we overcame on our way to getting there.   --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches!@dldnation

We are BACK! We've taken a bit of a podcasting break over the past 3 months but we are BACK and better than ever! Listen in as we reflect on "falling off track" with our podcasting journey and how we relate this back to your fitness/health (surprise surprise) as well as ANY endeavor you may find yourself falling off of in life. --------------------------- Follow us out on instagram for more entertainment & education! @maddy_cusumano @spencer_desiata @health_n_humor Inquire about working 1:1 with us to level up your health and fitness! Direct application links below: Click here to work with Maddy! Click here to work with Spencer! ---------------------------------- And check out the rest of our incredible training team on IG! Apply through the link in the DLD Bio if you'd like to work with ANY of the DLD Coaches!@dldnation

We've all heard the expression, "look on the bright side". That is a great example of making a perspective shift and it can be the difference between moving forward quickly and sitting in our pity party longer. We'll give you examples from our own lives how perspective would have helped us more and remind you that you can't change the past!   Time Stamps:   (0:50) Talking Perspective (2:20) Lifting Example (4:50) Headphones Example (8:30) You Can't Change the Past (26:00) Main Takeaway ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Life happens sometimes! A woman who knows that all too well is Maddy's mom! She has been a trooper throughout her life and dealing with difficult situations with grace and determination. We talk about some of those situations, how to put kids first after a divorce, and changing careers to suit what life needed.   Time Stamps:   (0:55) Maddy's Mom Joins Us Today! (2:55) Going Through Divorce (11:00) From Hair Stylist to Daycare (15:45) Fitness Journey and Maddy's Inspiration (22:00) Old Environment and Adapting to Change (37:00) Wrapping Today Up ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

We had a blast celebrating Maddy's 26th birthday but we did not have the space to record an episode but fear not! We still wanted to bring you value so today's episode is a replay episode of when Maddy was on Shots to the Dome, hosted by Sean McDevitt (who we've mentioned countless times on this show). If you would like to still get Maddy a belated birthday present, a rating and review on Apple and/or Spotify would be greatly appreciated!   Topics Include:   - Start of Maddy's Fitness Journey - People Who Pay, Pay Attention - Using the Back Room - Shifting to Heavier Lifting - Started Getting the Compliments - Meeting Spencer - Lifting Heavy - Why Weights Over Cardio - Practical Advice - Where to Find Maddy ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Sometimes, it's hard to push through the tough times on your pursuit of anything without some support from others. It can feel very isolating and an added challenge to the mix. We want to share with you how to upgrade your support system, create boundaries from others who aren't that supportive, and remind yourself how much of a badass you are!   Time Stamps:   (1:00) Being Your Own Support System (2:30) Assessing Friends and How You Feel (9:05) Creating Boundaries (18:05) Looking Back at Past Videos (21:30) Upgrading Your Support System ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

We've all been there right? We are SO EXCITED to crush our gym session, hit some pr's, and absolutely nail it! But… then we don't perform, something is tight or feels off, and we're disappointed. It happens sometimes but we want to share with you some factors of why this could be happening, share our stories, and have some fun too!   Time Stamps:   (0:52) Shitty Lifts (3:45) Factors to Consider (4:10) Hydration (6:50) Accepting It (13:15) Maddy's Worst In Person Training Experience (17:35) The Gassy Belly ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

You might have looked at the title and said, "Yep that's me!" It's definitely not a one size fits all answer for this but we want you to be honest with yourself when it comes to the areas we are going to highlight in today's episode. It's time to first take ownership of what you are or are not doing and then start making incremental changes and we'll explain how!   Time Stamps:   (0:53) Putting Egos Aside (4:30) Our Old Brain Wiring (7:40) Jordan Syatt Example (12:00) Weekday/Weekend Routine Differences (16:30) Boundaries and Expectations (18:50) You Don't Have to Be 100% (22:00) Chick-Fil-A (25:00) Client Examples (26:50) Increasing Your Tracking ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

As adults, asking for help can be a huge struggle. We feel like we need to take care of everything ourselves and we are "less than" if we ask someone else for help. We are actually in the helping business as coaches when it comes to health but we recently discovered we still have a lot to learn in this game of life. We'll share our perspectives on asking for help and leave you with a challenge!   Time Stamps:   (0:50) Asking for Help (5:10) Being an Active Participant in Your Change (9:50) Spencer Learning to Drive (15:00) So Much Has Changed in a Year (21:55) Our Challenge for You ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

You're going to hit hard times and struggle in life. It's about how you persist through those struggles and be consistent relative to your circumstances. With our clients, we don't look for perfection. We know their lives and obligations so we can be as objective as possible when it comes to coaching another human and setting goals and standards they can meet, accomplish their goals, but understand it's okay to fall short of their goals sometimes. It's about effort and we hope you enjoy this episode and reframing of consistency when it comes to your life and fitness journey.   Time Stamps:   (0:50) Consistency When Life Gets Tough (4:00) The All or Nothing Mentality (5:36) Being Flexible with Yourself (12:10) Your Effort vs Your Circumstances (20:45) So What, Now What? (22:40) Tax Season (24:15) Spencer's Brilliant Wrap-up ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Do you have a family member or friend that doesn't have the best health habits and want to help them? Do you feel weird about bringing up the topic but really want to help? You don't have to set up a full scale intervention to help! We want to share with you how to help your loved ones get healthier from a subtle perspective that actually makes them feel empowered to take action!   Time Stamps:   (0:40) Helping Loved Ones with Their Health (4:45) Selfish but Necessary (7:40) Avoiding Full On Intervention (9:10) Leading By Example (14:30) Helping Loved Ones (24:00) Main Theme of This Episode  ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

You've probably heard us or another fitness coach talk about the concept of progressive overload but if you've ever been curious exactly what it all entails, we've got you! In today's episode, we are going to break down what progressive overload looks like from a training perspective, give you a few examples, and how to incorporate it into your training plan more!   Time Stamps:   (0:50) Progressive Overload (4:10) Reverse Dieting Example (5:30) It's Not Easy (7:40) Goblet Squat Example (10:25) Hiring a Coach (15:26) Bicep Curl Example (22:00) It's About Efficiency (26:20) Holes Reference ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

To get what we truly want in life, sometimes that requires taking risks and we might fail. There's no guarantees that things will work out. But you know what will guarantee you not reaching your goal? If you stay on the sidelines and you don't take the risks that are necessary. Today's episode is all about taking risks, our recent experiences with risk taking, and how you can finally take the plunge.   Time Stamps:   (0:50) Taking Risks (3:50) Maddy's Online Business (8:00) Worst Case Scenario (10:00) Spencer's Work Ethic (13:45) Timeline (24:32) Burn the Ships (29:45) Bungie Jumping vs Sky Diving (37:45) Spencer's Reels and Haters (40:25) Famous Quote to Wrap Up ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

If you are nervous about heading to the gym for the first time or getting back into the routine, we've absolutely been there as well! Even now since we've gotten so used to training in our garage, going to a gym has its stressful moments. We'll share with you some of the tactical strategies that have helped us overcome this so you can show up to the gym with confidence!   Time Stamps:   (1:00) Gym-timidation (4:30) Being the Biggest and Strongest (12:00) Gender Separation (17:00) Feeling Comfortable and Confident (18:35) Having a Plan (23:50) Reducing Friction to the Gym (26:40) Building Confidence ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Don't listen to the fuddy-duddy's telling you this time of year is just another day. We want you excited for 2022! We want this to be the year you set the goals you really want and achieve them! We'll talk about the concept of "shooting and settling", what we learned from the book "Atomic Habits", and why you should be wary of anything coming out with "new and improved" on the label. Time Stamps:   (1:30) We Want You Excited! (4:30) We Fall Off Too! (12:18) Shooting and Settling (14:35) Atomic Habits (20:15) “New and Improved” (29:25) Shoutout to Sean ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Different style of episode today as we've been running around the past week or so traveling with the holidays but still wanted to bring you value so today's episode comes from the Shots to the Dome Podcast hosted by Sean McDevitt talking all about the scarcity mindset around food. Spencer is one of the DLD coaches talking and discussing this as well!   Topics Include:   - The DLD Coaches - Coach Vanessa's Gut Healing Journey - Coach Hannah's Prep Journey - Lifestyle vs Prep - Spencer's New Morning Routine - Scarcity Mindset - Perspective Shifts - Where to Find Our Coaches ---------------------------- Check Out Shots to the Dome Podcast! ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Sometimes, you just need some fatherly advice. While we're home, I thought it would be a great idea to have my dad on the show to talk about his life and accomplishments, his advice around imposter syndrome and fear of failure, and talk about the debate between nature vs nurture.   Time Stamps:   (0:49) Very Special Episode (3:15) Envisioning Accomplishments (14:15) Imposter Syndrome (26:13) Changing Careers and Fear of Failure (29:20) Spencer Dressing Like Eminem (39:10) Nature vs Nurture (48:00) If You're Feeling Behind in Life ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Are you immediately looking at your phone the minute you wake up? Are you feeling rushed and anxious in the morning? We want to talk about morning and evening routines on today's episode and why they are game changers when you make them a habit. We'll talk about our own routines, why you should give meditation a shot, and other tips and tricks at the end to help you!   Time Stamps:   (1:00) Morning Routines (3:18) Working Backwards (7:40) Absence of Our Phone (9:50) Being the Conductor (11:10) Maddy's Morning Routine (16:20) Spencer's Morning Routine (19:50) Spencer and Meditation (31:00) Night Time Routine (36:00) Tips for a Restless Mind ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

It's time to bust some fitness myths! With new year's right around the corner, it can be easy to be sucked into the vortex that is fitness and nutrition marketing. Fear not though as we will discuss some of our top fitness myths, why they are absolute garbage, and provide you with the truth!   Time Stamps:   (1:00) Myth: Carbs Make You Fat (4:15) Maddy's Experience with Low Carb (10:15) Your Dream Body and Your Weight (14:22) Myth: Lifting Weights Will Make You Bulky (21:10) The Vortex of Misinformation (24:00) Santa Exposed (25:05) Myth: Fat Burners… Work (42:50) Trusting the Process (44:04) Please Share! ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

We are not talking digestive health today… we are talking the sh*t you talk to yourself! While Maddy was exposed to self-help earlier on in life, it took Spencer until last year to fully embrace the concept of positive self-talk (with the help of Sean McDevitt as we shout him out in this episode). We've battled our own inner critics and we want to share with you how to treat yourself with more love and compassion while on this journey we call life.   Time Stamps:   (1:00) That Shit Talking You Do to Yourself (3:50) Spencer's Initial Thoughts on Self-Help (7:10) The Story You Tell Yourself (13:30) Habits Are Unwoven Not Broken (15:25) The Jeep Life (17:05) The RAS System (21:15) Superhero Analogy (26:40) Delete Shitty People (38:45) King Richard Movie ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Work hard, play hard, recover HARD! While we've touched on recovery in past episodes, we wanted to cover this topic along with explaining the concept of deload weeks because they are both so important to achieve the body you want. We can't keep running our bodies into the ground with training and dieting forever. We must recover properly and incorporate deload weeks into our training plans. Listen in as we explain more!   Time Stamps:   (0:50) All Things Recovery and Deloads (3:45) Crossfit Documentary (7:55) Maddy's Past Recovery Issues (17:50) Soreness Aspect (30:40) Phone Battery Analogy (38:30) Tying it All Together ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Do you remember your New Year's resolutions you set for 2021 at the beginning of the year? It's okay if you don't! It's easy to feel super motivated when a new year comes along but we tend to lose that motivation by the end of the month or sometimes sooner. We want you to hit the goals you set so today, we are diving into how to set SMART-er goals this time around and what steps you need to take to make sure your goals are achievable! Please DM us your goals! We would love to hear them!   Time Stamps:   (0:50) New Year's Resolutions (4:15) New Year's Fact (12:00) Track Analogy (17:50) One Year with DLDNation (22:10) Sleep and Water (22:33) SMART Goals (30:04) Data Nerds (32:46) Attainable (38:51) Relevant (42:00) Online Business Example (48:20) Send Us Your Goals! ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Is fitness becoming boring to you? Feeling like you're doing the same thing over and over again and want to change things up because you think you'll get better results? We are here to tell you the boring feeling is NORMAL and NECESSARY for the transformation you want! In this episode, we'll explain why you need to shift your perspective on this topic, how a maintenance phase is like a tree in the winter, and how you can make the journey less boring while sticking to the principles that will get you results!   Time Stamps:   (0:48) The Process is Boring (5:35) Shifting Perspectives (9:02) A Tree in Winter (15:00) Recomping (19:00) Shifting Times (24:50) Food is Boring Too (30:15) Being Apart of DLDNation (31:00) How to Not Get Bored ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

The holiday's are fastly approaching and we want you to be prepared this year to both enjoy time with family and friends and stick to your health goals. If you are worried about falling off track the next month or two, listen in because we have a perspective shift for you that will allow you not only to enjoy the food you love around this time of year but continue to make progress in the gym.   Time Stamps:   (1:10) Holidays Coming Up (3:20) Doing Math (15:00) Memories over Macros (18:22) Unpopular Opinion about Stuffing (30:00) The Scale (34:48) Please Reach Out to Us! ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Been in a funk lately? Not only is being a funk not fun but beating yourself up about it just adds on top and we don't want that for you! It's completely okay to have an off day or even week and still be a boss bitch (or man). We'll give you our recipe of dealing with funks, give you examples from our lives, and how to remove negativity and add more positivity in your life.   Time Stamps:   (0:50) Getting Out of a Funk (6:50) Recognizing the Funk (16:10) Spencer's Example of Reels (25:00) Being Surrounded by Negativity (31:20) At the Airport (33:40) Spreading Positivity (37:10) Adult Coloring is So Underrated (38:03) Share, Rate, and Review ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Are comfort zones holding you back in your life? Are you wanting to take a courageous leap but enjoy the safety and security that comfort gives you? We get it! We've been there too and on today's episode, we want to explain what comfort zones are in their many forms, give you an amusement park story for context, and give you some insight into our lives of how we are stepping out of our comfort zones.   Time Stamps:   (0:50) Comfort Zones in Multiple Forms (2:10) Quick Amusement Park Story (8:00) Breakup Example (19:50) Fulfillment (26:17) Spencer and Standup Comedy (29:10) Maddy's Instagram Pivot ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

You know you've said this to yourself before… "I'll be happy when…" You're about to hear a ton of great analogies but understand that with this mindset, you're continually moving the goal post on your happiness. It's time we stop saying this to ourselves and employ more gratitude. When we do reach our goals, we will feel that much more accomplished and grateful.   Time Stamps:   (0:52) I'll Be Happy When… (4:00) Client Example (5:25) Reverse Dieting (12:38) Video Game Analogy (26:00) Flexible Dieting Approach (38:00) Share, Rate, and Review ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Tired of being tired come Monday when you had a blast over the weekend? Feeling guilty about not getting your adulting done when you have the time and you're feeling stressed and scattered? YES we've been there too but it's important for us not to completely blow our days off with partying or doing nothing. We have to get a few things done before the fun happens to set ourselves up for success the next week so we are going to explain how we've been able to navigate this particular topic, the idea of swapping, and practical tips you can use this weekend in your own life.   Time Stamps:   (0:33) Optimizing Your Days Off (6:02) The Rollercoaster Analogy (7:44) This Podcast for Example (15:40) The Idea of Swapping (20:52) Shoutout to Forest (26:50) The 3 Simple Steps ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata @Iknowforrest (mentioned in the episode) ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

We are back and we are so excited to talk about this topic because we think it resonates with a lot of people. Everyone has busy lives and hectic schedules and sometimes we need to give ourselves grace. Other times, we know we have the time and attention but don't take the actions we know we should. Today's episode is how to spot which is which, how to plan for action, and our experiences with this topic.   Time Stamps:   (0:53) Grace vs Excuses (6:10) Conscious Incompetence (8:00) Modern Family and Television (14:30) Spencer's Previous Work Schedule (27:00) The Importance of a Plan (36:55) Please Share! ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

As we prepare for our trip home to Rhode Island, we thought a great topic would be how to stay "on track" while you're traveling. It can be very hard when you are thrown off of your normal routine to stick to your current nutrition and the snacks are EASY and EVERYWHERE you go. While there's nothing wrong with snacks and indulging, it's important you ask yourself, "what kind of trip is this?" And, "How do I want to feel during my trip?" Today's episode will give you insight on not only traveling but some helpful actionable tips as well!   Time Stamps:   (0:31) Staying on Track with Traveling (2:30) Quick Story (12:00) Quick Prep and Cost Effective (21:00) Make it a Game (24:30) What Kind of Trip is it? (35:20) Memories over Macros (39:10) Put the Snacks in the Backseat/Trunk (41:20) Please Message Us! (42:47) Please Share! ---------------------------- Follow Us on Instagram! @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

OUR FIRST GUEST EPISODE! We've been waiting to talk supplements with this guy and we couldn't be more excited to bring this to you! CJ is the owner of Performance IQ Supplements based out of Massachusetts so you'll be getting information from someone in the trenches of the industry. We talk about Performance IQ's mission, what starting a supplement company is like, staple supplements you should add to your training, and much more!   Time Stamps:   (0:40) Our First Guest! (4:20) Starting Your Own Business (8:30) Giving a Shit (11:46) Fears Going In (16:04) Coping Mechanisms for Doubts (21:45) What are Supplements? (34:03) Dry Scooping (37:15) Multivitamin (40:50) ElectrolyteIQ (42:20) Hydration (56:11) Yah or Nah Supplement Edition (58:35) New Preworkout ---------------------------- Follow Us on Instagram! @choubre @saraiva_strength @performance_IQ @Chriswaldrum @health_n_humor @maddy_cusumano @spencer_desiata ---------------------------- Check out PerformanceIQ's website and Save 15% with Code:dldnation15 - www.performanceiqinc.com www.performanceiqinc.com ---------------------------- Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!