Life Rewired

In this episode, Kristina shares her top tips and game plan to stay on track during the holidays without falling into the all-or-nothing trap. Whether it's Memorial Day, the 4th of July, Thanksgiving, or just a weekend BBQ, you don't have to choose between being "perfect" or completely going off the rails. There's a sustainable, balanced middle ground that allows you to enjoy the moment while still acting in alignment with your goals. She breaks down mindset shifts, practical strategies for navigating workouts and meals, tips for managing alcohol intake, and how to confidently handle any unsolicited comments from friends or family. Kristina also outlines four different nutrition approaches to choose from depending on your current goals, so you can stay flexible without sacrificing progress. Reminder, your health and fitness journey doesn't have to pause when life gets busy. Focus on being intentional, staying present, and making 1% better choices so you can feel aligned, not restricted, on the other side of any holiday weekend.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS

In this episode, Kristina pulls back the curtain on what it was really like planning a wedding as a 2024 bride and female fitness coach. If you're currently planning your wedding or newly engaged, this one's for you. She walks you through everything she did from fitness, planning, stress management, self-care, and more. Kristina also discusses managing the pressure to “shred for the wedding,” to building a fitness and nutrition routine that actually supports your energy, confidence, and mindset during this season of life. We'll talk about the real stress that comes with the planning process, and how easily it can lead to burnout and comparison. She shares what she focused on in her own routine, why she didn't chase a last-minute transformation, and how to prioritize strength, digestion, skin health, and mental clarity leading into the big day. You'll also hear about the importance of protecting your peace, from saying no to unnecessary opinions to creating space for you and your significant other in the middle of all the planning logistics.If you've ever felt overwhelmed trying to balance being “wedding-ready,” this episode is the pep talk you didn't know you needed. The most important thing isn't being smaller, it's being energized, confident, strong, and present.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS

In this episode, we're diving into a topic that's often overlooked but impacts everything: your gut health. If you're feeling bloated, drained, stuck in a fat loss plateau, or dealing with mood swings, anxiety, or PMS, this one's for you. Gut health isn't just about digestion. It's the foundation for your energy, hormonal balance, mental clarity, and your ability to lose body fat and keep it off.Kristina walks you through the red-flag symptoms you might be experiencing, things like bloating, post-meal fatigue, skin breakouts, and growing food sensitivities that you've probably just brushed off as “normal.” She also breaks down how poor gut health quietly stalls your metabolism, drives estrogen dominance, and messes with your mental health more than you think. If you're someone who's doing all the “right” things but still not seeing results, your gut could be the piece of the puzzle you've been missing. You'll learn simple, realistic habits you can start implementing today to support your gut.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this episode of Life Rewired, Kristina and Zach dive into a simple practice that can transform every area of your life: pausing to ask, “What's the intention behind this?” Too often we react to trends, outside expectations, or autopilot habits—whether in the gym, at the dinner table, or during our workday—without ever considering our deeper “why.”Kristina kicks things off by exploring how intention reshapes our fitness choices. Instead of mindlessly following the latest workout craze, she urges you to ask whether your training and nutrition decisions are truly aligned with your goals, or fueled by ego, habit, or external pressure. Zach then shifts to the entrepreneurial hustle. He shares his own experience battling burnout when “doing more” became an end in itself—until he began crafting every offer and piece of content around a clear purpose. By creating from a place of genuine service and alignment, he's found that success feels more authentic.Finally, they zoom out to life as a whole, proving that this question applies to every yes, every scroll, and every relationship. Zach and Kristina challenge you to check in: Are your choices moving you closer to your best self or steering you off course? This episode is your guide to living intentionally—so you can pause, purpose-check, and act in ways that support your long-term well-being, fulfillment, and growth.Tune in and start asking the question that will keep you aligned with your goals, grounded in purpose, and empowered to make every decision count.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this packed Q&A episode of Life Rewired, Kristina answers listener questions on creating balanced routines that fit busy lifestyles. First, she outlines an ideal weekly workout split for those who love heavy lifting but want to incorporate more yoga. This blend ensures both muscle growth and mindful recovery.Next, Kristina shares her top picks for gut-friendly meals and daily habits. For meal preppers who create complex recipes and marinades, learn how to track accurately with a simple macro-tracking process through MFP. Aspiring personal trainers get a step-by-step guide to launching a successful business and tracking newbies learn how to make macro tracking stick without the overwhelm.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED INSTAGRAM:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH INSTAGRAM:⁠https://instagram.com/zachturnure/?hl=en⁠KRISTINA INSTAGRAM:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/?utm_source=Google&utm_medium=search&utm_campaign=us_en_brand&utm_content=responsive_search&gad_source=1&gclid=Cj0KCQjwqv2_BhC0ARIsAFb5Ac_WVFwhovmEtISZNbZUFIHo5LIJqqsm3XGYE8xF38fDlFf3UcKHgvAaAt-WEALw_wcBPROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFFhttps://promixnutrition.com/KRISTINAKOVACSFITNESS

In today's episode, we tackle the perfectionism trap that keeps so many of us stuck in fitness and nutrition—thinking in extremes, where if one workout or meal goes “wrong,” the entire plan is blown. This “all‑or‑nothing” mindset often stems from diet culture and social media, and it shows up in thoughts like, “I missed my morning gym session, so I might as well skip the entire week,” or “I ate pizza, so the day is ruined.” But rather than motivating us, these black‑and‑white beliefs create guilt, shame, and anxiety, and they can even derail our metabolism and recovery through extreme swings in calories and exercise volume. Instead of letting one slip send you off the rails, let's shift toward progress over perfection. Embrace a “1% better” mentality by focusing on small, consistent daily improvements—whether that's adding an extra glass of water, choosing an extra serving of protein, or squeezing in a quick, low‑stress movement session. Build flexible protocols into your routine so you have planned wiggle room for social events, travel, or rest days without feeling like you've completely failed. Ultimately, ditching the all‑or‑nothing switch isn't just about avoiding burnout; it's about building a balanced lifestyle that you genuinely enjoy and can maintain. By reframing slip ups as opportunities to learn and show up 1% better - you'll trade guilt for growth and transform your approach from rigid perfectionism to flexible consistency.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In today's episode, we're pulling back the curtain on one of the most underrated, yet powerful, pillars of lifelong health: muscle mass. This conversation is about so much more than aesthetics, because muscle isn't just about how you look. It's about how your body functions, how it metabolizes nutrients, balances hormones, supports energy, and protects you long-term.We dive deep into why building and maintaining lean muscle is essential for blood sugar stability, insulin sensitivity, fat loss, mental clarity, and longevity. We challenge the outdated belief that lifting makes you bulky and explain why strength training is one of the most effective ways to support hormone health, metabolism, and aging well.If you've ever felt like you're doing “all the right things” but still feel fatigued, stuck, or not seeing the results you want, this episode is your roadmap to shifting from burnout to building strength and muscle for LIFE.We'll also walk through practical strategies for building muscle sustainably—what to prioritize in your workouts, how to eat to support muscle growth, and what recovery habits you need to level up your results.Whether you're brand new to strength training or need a reminder of why muscle is your health insurance, this episode is a must-listen.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this episode, we're diving into a topic that's often overlooked but massively important for your energy, hormones, and body composition: blood sugar balance. Whether your goal is fat loss, better workouts, fewer cravings, or more consistent energy throughout the day—this episode breaks down how stabilizing your blood sugar can completely change how you feel and function.We unpack what blood sugar actually is, how it's impacted by what and when you eat, and why so many people are stuck on a blood sugar rollercoaster without even realizing it. If you've ever felt the post-lunch crash, late-night cravings, or like your hunger is out of control, it could be your blood sugar talking.You'll walk away with 5 simple, actionable strategies to support blood sugar balance—no crash diets or cutting carbs required. We'll also talk through what blood sugar dysregulation can look like as Kristina shares her own personal experience and how it connects to stress and hormone imbalances.Whether you're in a fat loss phase, working to heal your metabolism, or just want to feel more balanced, this episode is packed with tools you can implement today.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

Discipline is the backbone of success in every aspect of life—whether it's fitness, career growth, or personal development. In this episode, we dive deep into what it truly means to reclaim discipline and how you can build the habits necessary to stay consistent, even when motivation fades. From keeping small promises to yourself to shifting your mindset from “I'll try” to “I will,” we'll explore the key principles that separate those who achieve long-term success from those who struggle with inconsistency.We'll also break down the power of reframing pain and discomfort as opportunities for growth, teaching you how to embrace challenges instead of avoiding them. You'll learn how to show up as the person you want to become, create identity-based habits, and develop the mental toughness needed to push through obstacles. Plus, we'll discuss how modern distractions—like social media and constant dopamine hits—are sabotaging your ability to focus, and what you can do to heal your attention span for greater productivity and fulfillment.If you've ever struggled with staying committed to your goals, this episode is for you. Tune in to discover actionable strategies to build discipline, delay gratification, and create lasting change in your life.NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

If you've been feeling exhausted inside or outside the gym, especially while trying to lose weight, it might be a sign that your body needs proper adjustments to recover. In this episode, we're breaking down exactly how to train smarter, fuel better, and avoid burnout so you can keep seeing results without running yourself into the ground.We'll cover: How to identify what's causing your fatigue (sleep, nutrition, stress, training load). Why stopping workouts altogether isn't the answer—but adjusting intensity is. When and how to increase calories or carbs for better energy & recovery. The power of restorative habits like sleep, hydration, and de-stressing and more!If you've been feeling drained but don't want to lose your progress, this episode is for you. Tune in to learn how to tweak your workouts, nutrition, and mindset so you can stay on track while keeping your energy high!NASH BARS:⁠https://nashnutrition.co⁠EVERYDAY ATHLETE COACHING:⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠BUILT AND BALANCED COACHING:⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewformBUILT & BALANCED NEWSLETTER:⁠https://builtandbalanced.kit.com/dd0f3197cc⁠LIFE REWIRED IG:⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ZACH IG:⁠https://instagram.com/zachturnure/?hl=en⁠KRIS IG:⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this episode of Life Rewired, we're diving into an essential topic for anyone looking to enter a fat-loss phase the right way—what to focus on before you start a calorie deficit. Too often, people get stuck in a constant cycle of dieting, thinking that eating less and doing more is always the answer. However staying in a calorie deficit for too long can lead to low energy, suboptimal digestion, poor training performance, decreased recovery, high stress, and even downregulation of your metabolism and hormones.Instead of jumping into another cut, it's important to take a strategic approach and ensure your body is actually ready for it. Before cutting calories, you need to have a solid foundation in place. That means: spending sufficient time at maintenance, ensuring energy levels are high and stable, prioritizing 7-9 hours of quality sleep, focusing on proper fiber, stress management, and consistency.When these pillars are in place, your body will be more responsive to fat loss, and you won't have to sacrifice your social life, digestion, hormones, or energy just to see progress.By mastering the fundamentals, you'll be able to dip in and out of different phases of your fitness journey without burnout. Tune in to this episode to learn exactly how to set yourself up for success before your next cut! NASH BARS:⁠⁠https://nashnutrition.co⁠⁠EVERYDAY ATHLETE COACHING:⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠⁠EVERYDAY ATHLETE NEWSLETTER: ⁠⁠https://everyday-athlete.ck.page/55f3c4e52f⁠⁠BUILT AND BALANCED COACHING:⁠⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform⁠BUILT & BALANCED NEWSLETTER:⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠LIFE REWIRED IG:⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠⁠ZACH IG:⁠⁠https://instagram.com/zachturnure/?hl=en⁠⁠KRIS IG:⁠⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this episode of Life Rewired, Zach and Kristina dive into the mindset of never stopping your personal evolution—in fitness, health, and life. True growth doesn't come from chasing perfection; it comes from consistently pushing yourself, stepping outside of your comfort zone, and embracing challenges. Zach and Kristina share their own experiences with continuous growth and the power of pushing limits. For Zach, competing in Hyrox and half marathons requires him to challenge himself mentally and physically, proving that discomfort is often where the most growth happens. For Kristina, hiring a coach has been a game-changer in her journey, teaching her that external accountability and structured challenges help prevent complacency. They discuss the importance of setting 1% harder goals each year—not massive, overwhelming leaps, but small, intentional steps that prevent stagnation and encourage lasting transformation. Evolving isn't about reaching a final destination—it's about committing to progress over perfection every single day. Keep growing, keep showing up, and most importantly, never stop evolving. NASH BARS: ⁠https://nashnutrition.co⁠ EVERYDAY ATHLETE COACHING: ⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠ BUILT AND BALANCED COACHING: ⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER: ⁠https://builtandbalanced.kit.com/dd0f3197cc⁠ LIFE REWIRED IG: ⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ ZACH IG: ⁠https://instagram.com/zachturnure/?hl=en⁠ KRIS IG: ⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this episode, Kristina tackles your top fitness, nutrition, and personal development questions with practical, no-BS advice. Whether you're struggling with cravings, looking to support hormone health, or trying to build consistent habits in a busy schedule, this episode is packed with actionable strategies to help you stay on track! Listen to learn more about: the real reason behind cravings and practical strategies to regain control, tips for listening to your body, overcoming setbacks, and prioritizing long-term health, how to hit your protein goals without relying on supplementation, recommendations to stay consistent without feeling restricted & more. This episode is perfect for anyone looking to optimize their health, mindset, and daily routines in the new year! NASH BARS: ⁠https://nashnutrition.co⁠ EVERYDAY ATHLETE COACHING: ⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f⁠ BUILT AND BALANCED COACHING: ⁠Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER: ⁠https://builtandbalanced.kit.com/dd0f3197cc⁠ LIFE REWIRED IG: ⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link⁠ ZACH IG: ⁠https://instagram.com/zachturnure/?hl=en⁠ KRIS IG: ⁠https://www.instagram.com/kristinaturnure/?hl=en⁠

In this episode, Kristina dives into the hard-earned lessons from training for a half marathon and how those lessons can apply to your fitness journey, no matter the goal. From sticking to a structured plan (with some flexibility built in) to fueling your body properly - she breaks down the key strategies that make a difference in your performance and recovery. She also covers the importance of tracking your progress, listening to your body, and prioritizing recovery – especially through rest days and deloads. Plus, she shares her favorite intra-run fueling tips, the power of mental toughness, and the small preparations that can make race day a success. Whether you're a seasoned runner or just getting started, tune in for actionable tips and motivation to help you navigate your own hybrid journey. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER: https://builtandbalanced.kit.com/dd0f3197cc LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://instagram.com/zachturnure/?hl=en KRIS IG: https://www.instagram.com/kristinaturnure/?hl=en

In this episode of Life Rewired, Zach and Kristina share their personal approach to goal setting as a couple, breaking down how they use New Year's Eve to reflect and set intentional goals for the year ahead. They dive into their four main goal categories—personal, financial, business, and fitness—and how focusing on at least two meaningful goals per category creates clarity and purpose. Kristina reveals how reflecting on 2024 exposed moments where she played the victim card in hard situations, and how shifting to a strength-focused, positive mindset has become her anchor word for 2025. Zach's word, alignment, serves as a guide to ensure his actions and goals align with his core values and purpose, avoiding the constant distraction that plagues many. They discuss the importance of personal development, including lessons from The Untethered Soul, Obstacle Is The Way and The Daily Stoic, and how meditation has been pivotal for building self-awareness and fostering emotional resilience. The duo underscores the critical link between understanding your "why" and following through with confidence. When you're unclear about your purpose, it's easy to falter—but with self-awareness, reflection, and a resilient mindset, you can approach your 2025 goals with unwavering commitment. EVERYDAY ATHLETE TRAIN: ⁠⁠⁠⁠⁠⁠https://everydayathletetrain.my.canva.site/⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED BLUEPRINT: ⁠⁠⁠⁠⁠⁠https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course⁠⁠⁠⁠⁠⁠ NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠https://builtandbalanced.kit.com/dd0f3197cc⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en ⁠⁠⁠⁠⁠⁠

In this special birthday episode, Kristina shares her top 10 life lessons from the past year, wisdom that's as inspiring as it is practical. In this episode, we discuss these life lessons: Don't Settle: Marry Your Teammate, Grow Together Discover the profound impact of choosing a partner who not only supports you but grows alongside you, turning life's journey into a collaborative adventure. Our Health Is Everything Learn why taking charge of your health is the ultimate investment, and how being your own advocate can lead to a happier, more energetic life. Never Stop Growing: Hiring the Right People & Leveling Up Uncover the significance of surrounding yourself with individuals who elevate you, pushing you to reach new personal and professional heights. The Small Wins and Inputs Actually Are the Big Wins Find out how celebrating small victories and mindful inputs can lead to monumental changes over time. You Need Peace More Than You Need to Control Everything Explore the freedom that comes from releasing the need for control and embracing inner peace as a guiding force. Rest Periods Are Opportunities to Work on Yourself See how downtime isn't just for relaxation but a crucial period for self-improvement and preparation for the next big opportunity. Chase Real Dopamine: Create a Dopamine Menu Dive into strategies for seeking genuine joy and fulfillment by curating experiences that truly nourish your soul. When You're Growing, It's Extremely Uncomfortable Understand that discomfort is a natural part of growth, signaling that you're pushing boundaries and evolving. Create Your Own Bubble: What You Consume, Who You Surround Yourself With Learn to intentionally craft your environment and social circle to support and uplift your ambitions. The Person You're Becoming Is Counting on You Embrace the responsibility and excitement of making choices today that your future self will thank you for. This episode is a treasure trove of heartfelt stories, actionable advice, and transformative insights. Whether you're seeking motivation, clarity, or a nudge to step out of your comfort zone, Kristina's life lessons offer a roadmap to a more fulfilling and purpose-driven life. EVERYDAY ATHLETE TRAIN: ⁠⁠⁠⁠⁠https://everydayathletetrain.my.canva.site/⁠⁠⁠⁠⁠ BUILT AND BALANCED BLUEPRINT: ⁠⁠⁠⁠⁠https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course⁠⁠⁠⁠⁠ NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠https://builtandbalanced.kit.com/dd0f3197cc⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en ⁠⁠⁠⁠⁠

In this week's episode of Life Rewired, we dive into the concept of structured flexibility. This mindset shifts the focus from rigid schedules to adaptable frameworks, allowing you to stay consistent and accountable while accommodating to life's inevitable chaos. We discuss how structured flexibility applies to areas like fitness, nutrition, and daily habits. A great example is a weekly workout routine—say you aim for 3 workouts per week. Instead of stressing about doing them on specific days, you have the freedom to fit them into your schedule over 7 days. The goal is to get them done, not to be perfect with the timing. This approach fosters consistency and reduces the all-or-nothing mindset that derails so many people. We also explore how structured flexibility can help you: Prioritize what truly needs to get done. Reduce stress by focusing on the outcome instead of the schedule. Maintain balance and sustainability in fitness, health, and life. If you've ever struggled with keeping up your habits when life gets busy, this episode is packed with actionable insights to help you stay on track without sacrificing flexibility. EVERYDAY ATHLETE TRAIN: ⁠⁠⁠⁠https://everydayathletetrain.my.canva.site/⁠⁠⁠⁠ BUILT AND BALANCED BLUEPRINT: ⁠⁠⁠⁠https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course⁠⁠⁠⁠ NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: https://builtandbalanced.kit.com/dd0f3197cc LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en ⁠⁠⁠⁠

In this episode of Life Rewired, we dive into the transformative power of discomfort and why it's a non-negotiable for personal growth. Whether it's in fitness, nutrition, business, or life, leveling up requires facing adversity head-on. We explore how discomfort challenges us to break through limitations, learn valuable lessons, and evolve into stronger, more capable versions of ourselves. Growth doesn't happen by avoiding challenges, it happens by embracing them. Tune in to hear how leaning into the hard stuff can lead to the breakthroughs you've been searching for. EVERYDAY ATHLETE TRAIN: ⁠⁠⁠https://everydayathletetrain.my.canva.site/⁠⁠⁠ BUILT AND BALANCED BLUEPRINT: ⁠⁠⁠https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course⁠⁠⁠ NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en ⁠⁠⁠

In this episode of Life Rewired, we dive into strategies for navigating the holiday season without falling into the all-or-nothing mindset. We reflect on how we used to handle holidays and share a key reminder: one day or even a few doesn't define your progress. What you do most of the time matters the most. We talk about shifting focus from food to family and creating simple non-negotiables to stay consistent: Front-loading workouts Staying on top of water intake and step goals Prioritizing high-protein meals and using mindful tracking strategies like the 'one plate rule' Focusing on being just 1% better than last year Getting right back on track the next day, no guilt needed The holidays don't have to derail your progress. By keeping portion control in check and sticking to your habits the other 80-90% of the month, you can stay right on track while also enjoying the season. EVERYDAY ATHLETE TRAIN: ⁠⁠https://everydayathletetrain.my.canva.site/⁠⁠ BUILT AND BALANCED BLUEPRINT: ⁠⁠https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course⁠⁠ NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en ⁠⁠

In this episode of Life Rewired, Zach and Kris dive deep into the often-overlooked truth about overtraining and why rest and recovery are essential for long-term fitness and well-being. They share personal experiences and insights on how they've become more in tune with their bodies, learning to embrace rest days and prioritize balance in their training routines. Zach opens up about how slowing down and taking intentional rest has transformed his performance, highlighting the physical and mental benefits of recovery. Meanwhile, Kris shares her journey through hybrid training and healing phases, including the toll of adrenal fatigue, burnout, and relying on caffeine to push through stress. They discuss the common signs of overtraining: chronic fatigue, brain fog, trouble concentrating, hormone imbalances, and burnout and how to recognize when your body is asking for a break. The episode also addresses how HIIT workouts are often overused, emphasizing the importance of defaulting to low-intensity activities and using high-intensity training strategically. This episode is a powerful reminder that fitness isn't about doing more, it's about doing what's sustainable. By listening to your body and balancing intensity with recovery, you can avoid setbacks and achieve long-term success in your health and fitness journey. EVERYDAY ATHLETE TRAIN: ⁠https://everydayathletetrain.my.canva.site/⁠ BUILT AND BALANCED BLUEPRINT: ⁠https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course⁠ NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en ⁠

In this episode of Life Rewired, Zach and Kris share their experiences and insights on building a resilient immune system to help reduce sickness. Zach reflects on how he hasn't been sick with the common cold/flu/etc. in over 4 years. Kris reveals how stress, lack of sleep, and diet choices impacted her immune health in the past as well. Together, they outline practical, science-backed habits to strengthen immunity. The duo covers the basics of immune health, emphasizing the importance of nutrient-rich whole foods, consistent exercise, hydration, and quality sleep. Kris dives into stress management and gut health, explaining how a diverse, fiber-rich diet and limiting alcohol can support immune resilience. When sickness strikes, they recommend focusing on sleep, hydration, and adjusting calorie intake to match lower activity demands. Don't underestimate the power of protein even when sick. We need those amino's to maintain muscle mass and high resting metabolic rate, regardless of activity levels. They encourage listeners to adopt a “something over nothing” mentality, shifting away from the all-or-nothing mindset to make immune health a consistent priority. EVERYDAY ATHLETE TRAIN: https://everydayathletetrain.my.canva.site/ BUILT AND BALANCED BLUEPRINT: https://builtandbalanced.thinkific.com/products/courses/balanced-blueprint-course NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE ELITE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode, we dive into why movement is essential as we age and how the habits we build today will shape our quality of life in our 60s, 70s, and beyond. After working in Cardiac Rehab and Assisted Living Communities, Kris discusses the risks associated with a sedentary lifestyle, from diabetes and heart disease to cognitive decline and osteoporosis. We also share personal stories about helping our parents embrace movement and the gradual steps they took to improve their health. It's truly all about regression and progression, lowering the barrier to entry and meeting each person where they are, even if it means starting with the basics and working around pain points/past injuries. This episode is a reminder that it's never too late to make positive changes; our parents are living proof that with consistency, anyone can improve their energy, strength, and resilience. NASH BARS: ⁠⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode of Life Rewired, we dive into the world of hybrid training and how we've mastered the art of balancing strength work with aerobic fitness. We explore the nuances of our own training splits, showing that while our approaches might differ slightly, the most important factor for long-term success is progression over time. Whether you're lifting weights, running, or both, it's all about consistent improvement and adapting as you go. We also break down one of the biggest mistakes we see people make with running: trying to force themselves into consecutive mileage too early. Instead, we emphasize the importance of using interval work to gradually build your capacity. If you're new to running, don't push yourself beyond your current capabilities, there are smarter ways to progress without risking burnout or injury. Throughout the episode, we highlight the amazing benefits of aerobic fitness, from improving cardiovascular health to boosting your endurance in everyday life. Finally, we share why it's essential to regularly challenge yourself with something outside your comfort zone, whether it's lifting heavier or running farther, to unlock your full potential. NASH BARS: ⁠⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode of Life Rewired, Zach and Kris explore how stress can sabotage your fat loss, body transformation goals and overall health. Drawing from personal experiences, Zach shares his journey of leaving a corporate job, building a business, and overtraining, while Kris reflects on stressful seasons where anxiety and sleepless nights stalled her progress despite cutting calories. They explain how chronic stress elevates cortisol, leading to increased fat storage, reduced insulin sensitivity, and muscle breakdown—all of which make fat loss more challenging. Lack of sleep and stress-induced cravings for sugary, high-fat foods further complicate efforts to maintain a calorie deficit. To help manage stress and improve fat loss, Zach and Kris offer practical tools that you can begin implementing into your life today. Tune in to learn how managing stress can unlock the physical results you've been striving for. NASH BARS: ⁠⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

Fitness isn't just about the physical transformation; it's a powerful tool for building confidence and personal growth. In this episode, Zach shares how, after football, he felt lost and out of shape but turned things around by committing to the gym. This simple act of showing up snowballed into life-changing decisions, including starting his own business and meeting his future wife. Kris explains how stepping out of her comfort zone in the gym gave her the strength to tackle major life challenges: moving cities, launching businesses, running a 10K and continuing to ask for more. Fitness was the catalyst that helped her face every obstacle head-on. We also share client stories that demonstrate how consistency in fitness sparks confidence to achieve more outside the gym: better relationships, career growth, moves across country and even starting businesses. Fitness teaches you to do the hard things, build trust in yourself, and unlock your potential in every area of life. NASH BARS: ⁠⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode of Life Rewired, we share our personal journeys of natural hormone optimization and the profound impact it's had on our lives and health. From Zach's unexplained fatigue/low energy, mental health changes, muscle loss, and frustration with stalled fat loss, to Kris's adrenal fatigue, painful periods, and resistance to weight loss. We both hit a wall and began declining regardless of our training, nutrition and lifestyle efforts. After partnering with a functional health team, our lives were transformed. Tune in to hear our stories and learn how hormone health can be the missing key to achieving life long results! The episode where we interview Dr. Andrew and Christa Shepherd (Our Functional Team): https://open.spotify.com/episode/7lbSePuXZV8Lu1uIlJwV0N?si=446ad5cdd89d4b2d NASH BARS: ⁠⁠⁠⁠https://nashnutrition.co⁠⁠⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠⁠ ZACH IG: ⁠⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠⁠ KRIS IG: ⁠⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode, we dive deep into the power of habits and routines when life gets overwhelming. We share real, personal stories of moments when everything felt chaotic, and how those times were wake-up calls to refocus, reorganize, and recognize that we didn't have things together as much as we thought. As demands in life increase with age, the need for strong foundations becomes even more critical. We explore how developing better time management and organization skills can be the difference between thriving under pressure or crumbling when life gets busy. If you're feeling like you're constantly scrambling to keep up, this episode will show you how to rebuild those foundational habits that help you stay on top—no matter what life throws your way. NASH BARS: ⁠⁠⁠https://nashnutrition.co⁠⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠⁠ LIFE REWIRED IG: ⁠⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠⁠ ZACH IG: ⁠⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠⁠ KRIS IG: ⁠⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In episode 141 of Life Rewired, we dive into a lesson we've learned firsthand: focusing on the inputs rather than the outcomes is the only way to reach our goals. As fitness business, we've realized that without the right habits and systems in place, success remains out of reach. We discuss how this applies to both business and fitness, highlighting the crossover between the two. We touch on hitting adversity—what worked before may no longer work, and when that happens, we need to adjust. We emphasize the importance of tracking measurables because without data or consistently tracking our inputs, it becomes nearly impossible to see results. Our daily non-negotiables are non-negotiable for a reason: they need to get done, no excuses. And lastly, we break down how organization and time management play a crucial role in achieving any long-term goal. Throughout the episode, we share how we've applied these lessons in both our business and fitness journeys. The path to success isn't about obsessing over the final result—it's about dialing in the process every single day. NASH BARS: ⁠⁠https://nashnutrition.co⁠⁠ EVERYDAY ATHLETE COACHING: ⁠⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠⁠ BUILT AND BALANCED COACHING: ⁠⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠⁠ BUILT & BALANCED NEWSLETTER: ⁠⁠https://builtandbalanced.ck.page/b80e86723c ⁠⁠ LIFE REWIRED IG: ⁠⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠⁠ ZACH IG: ⁠⁠https://instagram.com/zachturnure/?hl=en ⁠⁠ KRIS IG: ⁠⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode of Life Rewired, we introduce our Balanced Athlete Method, a straightforward and flexible nutrition framework that can be applied to anyone, regardless of their goals or dietary preferences. Whether you're aiming to build muscle, lose fat, or simply improve your overall health, this method is designed to fit seamlessly into your lifestyle. We break it down into three simple meals: Start your day with a protein-packed smoothie Enjoy a light, nutrient-dense salad with protein for lunch Finish the day with a balanced protein plate for dinner By focusing on whole foods, high-quality protein, and fiber-rich ingredients, this framework ensures you're fueling your body properly for optimal results. Tune in to learn how to easily apply these principles and make nutrition work for you! NASH BARS: ⁠https://nashnutrition.co⁠ EVERYDAY ATHLETE COACHING: ⁠https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform ⁠ EVERYDAY ATHLETE NEWSLETTER: ⁠https://everyday-athlete.ck.page/55f3c4e52f ⁠ BUILT AND BALANCED COACHING: ⁠ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform ⁠ BUILT & BALANCED NEWSLETTER: ⁠https://builtandbalanced.ck.page/b80e86723c ⁠ LIFE REWIRED IG: ⁠https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ⁠ ZACH IG: ⁠https://instagram.com/zachturnure/?hl=en ⁠ KRIS IG: ⁠https://www.instagram.com/kristinaturnure/?hl=en

In this episode of the Life Rewired podcast we dive into the power of tracking metrics to drive success in both fitness and life. We explore how consistent and accurate tracking of your nutrition, especially during weekends, can reveal whether you're moving closer to your goals or drifting further away. By establishing structures and systems for tracking, you gain the clarity and control needed to create lasting change. Whether it's managing your diet or setting personal goals, this episode will show you how what gets measured truly gets managed, leading to greater freedom and success in every aspect of life. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: ttps://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER: https://builtandbalanced.ck.page/b80e86723c LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://instagram.com/zachturnure/?hl=en KRIS IG: https://www.instagram.com/kristinaturnure/?hl=en

In this episode of Life Rewired, we're taking a deep dive into mastering the balance between low, moderate, and high-intensity training. We've both fallen into the trap of overtraining—pushing our bodies to the brink in pursuit of results, only to end up burned out and frustrated. But what if we could avoid that trap and still achieve peak fitness? We're here to show you how. We'll guide you through the signs and symptoms of overtraining, helping you recognize when your body needs a break before it's too late. Then, we'll lay out a blueprint for structuring your weekly workouts to include just the right mix of intensity levels, ensuring you're always progressing without putting your body or health at risk. We encourage you to train hard, but more importantly, to train SMART. When you understand the 'why' behind each exercise and workout, you gain the power to make informed decisions that lead to real, lasting results. This episode is packed with insights that will empower you to take control of your fitness journey—ensuring that your efforts in the gym translate to success that lasts a lifetime. Don't just work out—train with purpose and precision. EVERYDAY ATHLETE COACHING BUILT AND BALANCED COACHING EVERYDAY ATHLETE NEWSLETTER BUILT & BALANCED NEWSLETTER LIFE REWIRED IG ZACH IG KRIS IG NASH BARS

In this week's episode of Life Rewired, we dive into our personal health and fitness journeys, sharing what we're both currently working on. We offer a behind-the-scenes look at our individual routines in the gym, our nutrition strategies, the supplements we take, and the lifestyle habits that keep us on track toward our goals. For over a decade, we've each been on our health and fitness journeys, learning from countless mistakes along the way. Also, through our experience on the front lines, coaching clients through their unique paths, we've gained an even deeper understanding of just how individualized this process is. In this episode, our aim is to help you align your actions with your goals by sharing the habits that have led to success for both ourselves and our clients. EVERYDAY ATHLETE COACHING BUILT AND BALANCED COACHING EVERYDAY ATHLETE NEWSLETTER BUILT & BALANCED NEWSLETTER LIFE REWIRED IG ZACH'S INSTAGRAM KRIS'S INSTAGRAM NASH BARS

In this week's episode of Life Rewired, we're discussing a game-changing strategy that can transform your productivity and set you up for a successful week. Are you starting your week proactively or reactively? We dive into the importance of using Sundays—or at least a portion of your week—to plan, organize, and get ahead of tasks that often feel overwhelming. Imagine entering Monday with a clear roadmap, feeling prepared and in control rather than scrambling to catch up. We'll share practical tips and insights on how dedicating time on Sundays can help you prioritize what matters most while significantly reducing stress. Discover how this simple yet powerful success hack can help you reclaim your time and energy, making your week more productive and fulfilling. EVERYDAY ATHLETE COACHING BUILT AND BALANCED COACHING: EVERYDAY ATHLETE NEWSLETTER BUILT & BALANCED NEWSLETTER LIFE REWIRED INSTAGRAM ZACH'S INSTAGRAM KRIS'S INSTAGRAM NASH NUTRITION

In this week's episode of Life Rewired, we're diving deep into the foundations of fat loss. We break down the essential elements that make the biggest impact on your fat loss journey, cutting through the noise and focusing on what truly matters. Total Calorie Intake: Energy balance (calories in/calories out) is the main predictor of fat loss. Whether you're meticulously tracking calories or practicing intuitive eating, being aware of how much you're consuming will allow you to have control over your fat loss. NEAT (Non-Exercise Activity Thermogenesis): Learn about the pivotal role NEAT plays in fat loss. It's not just about hitting the gym; everyday movements and activities significantly impact total daily calorie expenditure, making fat loss easier OR more difficult. Smart and Effective Training: Discover how training intensity, progressive overload and mixed-modality training are game-changers for fat loss. Effective training isn't just about working hard but working smart to maximize fat loss. Sleep, Recovery, and Hydration: Finally, we highlight the often overlooked aspects of sleep, recovery, and hydration. These foundational elements are vital for fat loss and overall well-being. Tune in to Life Rewired and get equipped with the knowledge to optimize your fat loss journey with proven strategies and expert insights. NASH BARS⁠ ⁠EVERYDAY ATHLETE COACHING⁠ ⁠EVERYDAY ATHLETE NEWSLETTER⁠ ⁠BUILT AND BALANCED COACHING⁠ ⁠BUILT & BALANCED NEWSLETTER⁠ ⁠LIFE REWIRED INSTAGRAM⁠ ⁠ZACH'S INSTAGRAM⁠ ⁠KRIS'S INSTAGRAM

In this week's episode of Life Rewired, we're diving deep into the world of 3-day training splits. Are they the secret weapon for achieving your fitness goals, or are they an overrated approach? We'll keep you guessing about our stance, but what we will reveal is the critical factor that should guide your training: training intensity. Training intensity is the cornerstone of adaptation, growth, and ultimately, your results. It's not just about the number of days you train, but how effectively you train during those days. We'll explore why understanding and implementing the right intensity can make or break your fitness journey regardless of the split you choose. We'll also discuss the necessity of a balanced approach to health and fitness. Being clear on your goals and objectives is paramount. Knowing your 'why' will help you determine the best training split for your needs and how to structure your workouts to align with your overall fitness ambitions. Join us as we unpack the complexities of training splits, intensity, and the importance of a holistic approach to your health and fitness regimen. Tune in to Life Rewired for an insightful discussion that could transform your workout strategy and help you achieve your goals more efficiently. NASH BARS EVERYDAY ATHLETE COACHING EVERYDAY ATHLETE NEWSLETTER BUILT AND BALANCED COACHING BUILT & BALANCED NEWSLETTER LIFE REWIRED INSTAGRAM ZACH'S INSTAGRAM KRIS'S INSTAGRAM

In this episode of Life Rewired, we dive into the transformative power of community, reflecting on the incredible event Zach hosted this past weekend. We explore how authentic conversations and deeper connections with like-minded individuals can fuel motivation for continuous growth and personal development. Tune in to hear inspiring stories and insights on how building a strong, supportive community can elevate your journey towards better health, fitness, and overall well-being. Whether you're looking to create new relationships or strengthen existing ones, this episode will provide valuable perspectives on the importance of surrounding yourself with a positive and empowering network. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSeQvqk2RRjWuM7z59WZFI7KR7UkJSW7THEizsvZBWclkZQKcA/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

In this episode of the Life Rewired Podcast, we dive into the topic of training pain-free year round. We emphasize that in the pursuit of strength and muscle growth, form and technique should never be compromised just to hit a number in the gym. Prioritizing training principles such as tempo, range of motion, and mind-muscle connection not only enhance performance and muscle development over time but also play a vital role in pain and injury prevention. We also discuss the importance of understanding regression and progression in your training. Knowing when to scale back or advance your exercises ensures that you're working within your capabilities, promoting steady and sustainable growth. Additionally, finding the variation of a movement pattern that feels good on your body is key. Every individual is different, and tailoring exercises to suit your unique biomechanics can make all the difference in avoiding discomfort and injuries. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

In this episode of Life Rewired, we dive into the ongoing debate between two popular approaches to eating: food tracking and mindful eating. Some coaches advocate exclusively for mindful eating, promoting a more intuitive relationship with food. Others stand firmly by tracking calories and macros, emphasizing precision and accountability. But what if both methods hold valuable insights and benefits? Join us as we explore the benefits of both approaches. Discover how tracking your food intake can educate you on what you're eating and how much, offering transparency and awareness that helps identify hidden calories, nutritional gaps, and portion sizes. Learn how mindful eating fosters a deeper connection with your body's hunger and satiety cues, promoting long-term sustainable habits by focusing on the quality of your eating habits. We discuss why combining these methods can lead to the most effective and sustainable results. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

As former athletes, we deeply understand the significance of overcoming adversity and emerging stronger. The countless life lessons we've learned from our sports careers are ones we want to share with you. In this week's episode, we discuss: Self awareness Time management The ability to take criticism and use it in your favor to grow and get better Pushing through mental and physical adversity The power of visualization and goal setting NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

"Hormones" are a hot topic in health and fitness, but the vast amount of information available online isn't always reliable. In this episode, we aim to provide you with clear and actionable insights on hormones and overall health. We've officially incorporated functional hormone testing into our coaching programs, courtesy of The Shepherds and we couldn't wait the get them on the podcast! We asked them the following questions: What are the top causes of hormone imbalance? What symptoms have we been led to believe are 'normal' that aren't really 'normal'? What are the benefits of testing at our age? How does a functional balancing protocol work? What is the importance of hormone testing and fertility? How can hormonal imbalance impact fertility/infertility? Is there any situation where you would change habits only and not intervene with a supplemental protocol? Can men come off of TRT and go the functional protocol route? NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link The Blueprint https://www.instagram.com/experiencethe_blueprint/?hl=en

90% of businesses fail, but with a combined six years of owning and operating our own ventures, we've gained invaluable insights into navigating the world of entrepreneurship. In this week's episode, we'll share eight crucial lessons learned from our journey—lessons that are applicable across all aspects of life. Whether you're an entrepreneur or simply seeking tools for success, this episode has something valuable for you. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

We can't achieve it all, all at once. In this weeks episode, we explore the essential truth that not all areas of our life can be optimized simultaneously. Whether we're focusing on career growth, personal relationships, or health/fitness, understanding when to shift priorities is key to consistent growth. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

The grass will always look greener on the other side. In this media driven world, it's easy to get distracted by what everyone else is doing. Without even realizing it we can get caught up living a life that is not even our own, acting in a way that doesn't align with who we are or what we really want deep down, internally. We've both been distracted by external validation in our own lives and we are here to help you avoid distractions and find clarity. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

As our wedding approaches this Saturday, March 30th, we wanted to update you on what we've been working on during this last month. We will also be answering the questions we received from you guys on Instagram. Some example questions for this months Q&A include: Book recommendations for boundaries, routine and managing schedule Tips for managing wedding planning and stress Should training change based on nutrition phase (cutting, bulking or maintenance) Tips on how to manage healthy habits over the weekend How to balance calories/macros when out to eat Tips on meditation and making it part of your routine NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

As entrepreneurs we are forced to constantly audit and assess how our inputs are impacting our outputs. Naturally, we have applied this auditing process to nearly all aspects of our lives. Is what we're putting in getting us our desired results? This is a question we frequently ask ourselves so we can be certain that the actions we are taking are aligned with the goals we have set out to achieve. If we never take a step back to realize this, we will just continue to do the same things year after year expecting different results but never getting them. We know it can be uncomfortable initially, but on the other side of that discomfort is opportunity and growth. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

Top fitness myths that we debunked in this weeks episode: You can spot reduce body fat Cardio is the only way to lose weight Eating less is always better Long workouts are better than short workouts Women bulk up from lifting weights Carbs are the enemy You can out-train a bad diet NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

It's easy to become consumed by the uncertainties of what lie ahead, letting anxiety and fear hold us back from taking action. As we get closer to our wedding, we have been trying our best to focus on one day at a time. This weeks mindset episode is about getting out of our own way. Action, driven by presence, can lead to personal growth and development, transforming fear into a catalyst for positive change. This will help you navigate life's uncertainties with confidence. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

When we are focused on achieving our health and fitness goals it's easy to slip into an all or nothing mindset. Either all in and overly strict when its convenient or all out and so inconsistent that we rarely see tangible results. What most people don't consider is the large spectrum of balance that can be achieved between each one of these extremes. Over the years, we've worked hard to define what that balance looks like for us knowing that it is going to be changing as we evolve through different seasons of life. It may not always look the same, but the one constant theme is that we will never stop putting in the work toward living a healthy and fit lifestyle. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

Today's episode is a must-listen for anyone looking to optimize their fitness journey as we unpack the critical differences between standard workouts and the concept of progressively overloaded training. While most workout routines focus on burning calories, we'll reveal how progressive overload is the true game-changer for body recomposition, muscle growth, and effective fat loss. Workouts alone aren't necessarily a bad thing, but we want to be smart about how we are balancing them with our training. Whether you're a gym newbie or a seasoned weightlifter, this episode will provide invaluable insights into making your workouts more effective and purposeful. Don't miss out on learning how to transform your routine from a calorie-burning session to a strategic path for achieving your ultimate fitness goals. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

The key to sustainable fat loss is not about eating less but eating more of the right foods. There is so much talk these days about calories in and calories out, but it goes deeper than that. If we can start maximizing our daily calories with whole/volume foods, we will be able to eat more while still achieving our weight loss/fat loss goals. NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link

In this weeks Q&A episode, we covered the following topics: Protein intake and how to balance quantities How long you should spend in maintenance before cutting Tips on how to slow down/be more present Wedding planning advice for engaged couples Fitness/Nutrition prep for wedding Tips for vegan clients and eating enough protein NASH BARS: https://nashnutrition.co EVERYDAY ATHLETE COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdlsozpojxDg964ah-rse5W7z51d4NTPkHva8RTw1ZX-purjQ/viewform EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f BUILT AND BALANCED COACHING: https://docs.google.com/forms/d/e/1FAIpQLSdKwK9YwMH3o95sPHybP2O51i9VRwsrdlNPya2RcEwsrB3Ozg/viewform BUILT & BALANCED NEWSLETTER: https://exciting-painter-5361.ck.page/9250ca236e LIFE REWIRED IG: https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link ZACH IG: https://www.instagram.com/everydayathletetraining/ KRIS IG: https://instagram.com/kristinakovacs?utm_medium=copy_link