Stronger Than Your Boyfriend

On today's episode of the podcast, we dispel the myth that every workout needs to wreck you. Most people think they need to be exhausted and barely able to walk out of a workout to have it count, but that's actually not healthy for you. We discuss what a good workout actually is. Then we discuss what sustainable fitness actually is, and signs that your workout routine could be doing more harm than good. Sustainable fitness isn't sexy, but it works. Tune in if you're ready to maintain your workout program for the long haul.Extra Sources:Muscle Soreness: What it Means and How to Deal With ItWorkout Mindset: How to Stop Punishing Yourself with Your Workouts

Today, we discuss which is better for fat loss: cardio or strength training. Spoiler alert: cardio is not the most sustainable or effective fat loss tool. We get into the science behind why, which includes a conversation about metabolism and adaptation. Then we discuss why strength training is a better choice for fat loss and why. We go over the common mistakes people make when they want to lose fat, and talk about what improving your body composition actually means. In this Episode, we Discuss: What Is Cardio—and How Does It Burn Fat?What Is Strength Training—and How Does It Support Fat Loss?Strength Training vs Cardio For Fat LossThe Science Behind Muscle, Metabolism, and Fat LossCan You Combine Strength and Cardio for Better Results?Mistakes to Avoid When Training for Fat LossStrength vs. Cardio: The Verdict for Fat Loss

This week we talk about HRV or heart rate variability. HRV is the change in time intervals between your consecutive heartbeats. We are going to discuss how HRV happens in the body, what it tells us about our health, and what affects HRV. In this Episode, We Discuss: Why Heart Rate Variability (HRV) Is Getting So Much AttentionWhat Is Heart Rate Variability (HRV)?Why Is Heart Rate Variability Important? What HRV Tells Us About the Nervous SystemHow Is HRV Measured?What Affects HRV?How to Improve Your HRV NaturallyUsing HRV to Guide Your Health Journey

Tired of program hopping? This week's episode of the podcast is all about how to stick with a workout routine. We've all done it: you get hyped on a new workout program and crush it the first couple of weeks, and then life hits, motivation dips, and then there's the fall out. Then you find the next routine a few months later. However, progress only happens when you stick to a boring, affective, foundational and repetitive routine. In this episode, we breakdown why you keep falling off, what to focus on instead, and how to finally build consistency that lasts without only relying on motivation or feeling guilty for missing a workout. In this episode, we discuss:Why Sticking to a Routine Beats Starting Over Stop Program-HoppingChanging Trainers Too Often? Here's Why That BackfiresHow Long Does it Take to See Results? How to Choose a Workout Program You'll Stick WithBuild a Workout Habit, Not Just a Hype How to Stick to a Workout Routine for the Long HaulAdditional sources:STRONGER, our 12 week strength and mobility programPodcast Episode: How to Fire Your Personal Trainer (and How to Find a Great One)Podcast Episode: The Body You Want Will Take 10 YearsPodcast Episode: How to Find a Good Workout Program OnlineWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

On today's episode of the podcast, we are going over the 5 questions you need to ask yourself before starting another diet. First, we go over what diet can mean. Diet can simply mean the way you eat, or it could be used to refer to some sort of calorie restriction. Then, we go over the (speculated) oppressive origins of dieting, and lay out the essential questions you need to ask yourself before you change your eating patterns. In This Episode, We Discuss: What's My “Why” for Wanting to Diet?Is This Diet Sustainable Long-Term?Will I Be Getting Enough Nutrients?How Will This Diet Affect My Relationship with Food?Am I Choosing This Diet for Me—or for Someone Else? Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

In this episode of the podcast, we ask the question: “Are squats and deadlifts essential in a strength training routine?” The short answer is yes—but not in the way you might think. Squats and hinges are part of the eight foundational movement patterns in strength training. These movements are considered foundational because they can be loaded heavily and are compound movements that engage the entire body. However, not everything is black and white. Some people may not initially be able to perform movements like back squats and deadlifts, but there are squat and hinge variations that can be used to build up to them. That said, depending on your body and fitness goals, these specific lifts don't have to be included in your routine. This episode breaks down these movements, explores why someone might opt out of them, highlights the importance of unilateral training, and explains why your goals matter when designing a strength program. Fitness has guidelines, not laws. Programming should always be based on individual needs and meet you where you're at.In this episode, we discuss: Do You Really Need to Squat or Back Squat?Are Deadlifts Necessary?Squats, Deadlifts & Other Lifts—But Make It Work for YouWhy Movement MattersAlternatives to Squatting & LiftingWhy Fitness Rules Are Guidelines, Not LawsWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

On today's episode of the podcast, we talk about listening to your body. Listening to your body is advice we  give our clients all the time, but what do we mean by that and how do we do it? Our body is always talking to us, we just need to understand its language, which takes effort and discipline.  We discuss the various ways to listen to your body, and tools to help you regain that connection. In this episode, we discuss: Why Listening to Your Body ImportantHow to Listen to Your Body Intuitive EatingTune In to Your DigestionCravingsMenstrual CycleMental Check InSleep Check In RecoveryThe Power of Learning to Listen to Your BodySources Cited:Podcast Episode: Intuitive EatingPodcast Episode: Food Tracking 101Podcast Episode: The Gut-Brain Connection: How Digestive Health Affects Fitness & Performance - An Interview with Amber Rice-Horvath, CNWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

This week on the podcast, we are talking about stretching, why alone it is not enough, and some common misconceptions about stretching. In this episode, we break down the difference between flexibility and mobility, and why mobility, strength through full range of motion, matters more than just reaching a stretch. We explore when stretching is helpful, when it might backfire, and how breathwork is the missing link to improving movement, reducing pain, and calming the nervous system. Whether you're feeling stuck in your mobility progress or wondering why stretching hasn't helped, this episode offers the context, science, and tools you need to rethink your approach.In this episode, we discuss: Benefits of StretchingFlexibility vs MobilityDynamic vs Static StretchingWhen Should You Stretch? When Stretching Might Be Too MuchThe Relationship Between Tightness and BreathIncorporating Stretching and Mobility the Smart Way Sources Cited: Podcast Episode: How to Incorporate Mobility into your TrainingPodcast Episode: HypermobilityOur Free Training Primers & Mobility PDF Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: Any tips on cutting while maintaining muscle? How much do you cut back for and how long?Question 2: What are your opinions on supersets?Question 3: If you're in a deficit, do you track your workout for the day to gain calories back in your “budget”? Would you do it one way for a fat loss phase versus another for a bulking phase?Question 4: Are you able to speak to the quality and accuracy of at home body fat scans?Question 5: Is in person personal training or remote coaching better?Sources Cited: Episode 120 Body Recomp - can you build muscle and lose body fat at the same time?3 weeks to dialing in your nutritionHow to track your macros?Episode 199 Fitness Coach vs Personal TrainerEpisode 48 How to Fire Your TrainerEpisode 142 How to Calculate Body Fat Percentage: Why Current Fitness Measurement Tools Suck

This episode of the podcast is about breathing and bracing — the two foundational techniques that are essential for both movement quality and injury prevention. We discuss how your breath and core work together in every lift, why bracing is key for stability, and how techniques like diaphragmatic breathing and the Valsalva maneuver support heavy lifting. We also break down the difference between bracing and hollowing, when to use each one, and what the current research says about their role in core activation and spinal support. Plus, we touch on weight belts — when they're useful, when they're not, and how to use them intentionally as part of a smart strength training plan.Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

On today's episode of the podcast, we're diving into one of the most researched and effective supplements out there: creatine. If you're lifting weights, supporting brain health, or just aiming to age well, creatine might be a supplement you should consider taking. We break down what creatine actually is, and the most common forms you'll see on the market. We also talk through creatine myths. Tune in to learn how to use creatine to support your health and performance.In this Episode, we Discuss: Types of CreatineWhat Creatine is Used ForBenefits of CreatineDoes Creatine Cause Any Side Effects?Creatine Myths DebunkedHow to Take Creatine SafelyOur favorite Creatine Supplements:Thorne CreatineCreatine Gummies Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

This episode of today's podcast is all about aging well. You can't turn back the wheel of time, but you can feel and look good for the overwhelming majority of your life. This episode goes over eating, skincare, and fitness tips to help you age vibrantly. In this episode, we discuss:Can You Reverse Aging?How to Slow Down AgingNutrition Tips for Aging WellSkin Care Tips for Healthy AgingFitness Tips for Staying Healthy Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Today on the podcast, we interview Liz Rodriguez. She is a health and fitness coach specializing in helping women in their 40s navigate fitness, nutrition, and wellness with a smarter, more sustainable approach. With nearly two decades of experience in the industry, Liz has worked with women who have spent years following intense workout routines, restrictive diets, and all-or-nothing fitness plans—only to find that what used to work in their 20s and 30s no longer delivers the same results.Through her coaching programs and Fitness Roadmap Calls, Liz helps women shift away from outdated fitness mindsets and build an approach that actually supports their bodies through perimenopause, hormonal changes, and the demands of real life. Her philosophy is simple: train smarter, not harder, fuel your body for longevity, and build consistency without burnout.Liz is passionate about debunking fitness myths, breaking the cycle of extremes, and helping women regain confidence and strength without feeling like they have to start over every time.Connect with Liz: Free ebook: https://lizrodriguezcoaching.com/ebook/Website: https://lizrodriguezcoaching.com/Substack: https://lizrodriguezcoaching.substack.com/FB :https://www.facebook.com/lizrodriguezcoaching/LinkedIn: https://www.linkedin.com/in/liz-rodriguez-47575ba/ (edited) Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Today, on the podcast we discuss different peptide therapies for injury, performance, health, and body composition. In this episode, we break down the science, safety, and real-world applications of peptide therapy for injury recovery, muscle growth, metabolism, and more. We also share personal experiences, dive into FDA regulations, and discuss where peptide therapy is headed. Tune in to learn if peptides could be the next big thing for your health and performance.In this episode, we discuss: What are Peptides?What is Peptide Therapy?Is Peptide Therapy Safe?The Current State of Peptide ResearchWhere to Get Peptides Peptide Therapies Used By Us & Our Clients How Peptide Therapy is Shaping the Future of Health & PerformanceSources Cited:Podcast episode: The Truth Behind OzempicWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Today, we're talking about morning vs. evening workouts. We break down the pros and cons of both, what the science says, and ultimately emphasize that the best time for you to workout is whenever you can be the most consistent. Tune in to hear more on the research, and practical tips to help you decide what works best for your body and lifestyle to help you build a routine that sticks.In this episode, we discuss: Benefits of Morning WorkoutsCons of Morning WorkoutsBenefits of Evening WorkoutsCons of Evening WorkoutsMorning vs Evening Workout: Which is Best For You?Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

This week on the podcast, we explore how mindfulness can rewire your brain, boost your mental and physical health, and help you move through life with more clarity and ease. We'll break down common misconceptions about mindfulness practices, the science behind why mindfulness and exercise are game-changers for mental well-being, and how simple daily practices can make a huge impact. From improving sleep and reducing stress to strengthening your mind-muscle connection, mindfulness is the crucial piece to any wellness routine. Tune in to learn practical, time-friendly mindfulness techniques to help you stay more present.Sources Cited: Lardone, A., Liparoti, M., Sorrentino, P., Rucco, R., Jacini, F., Polverino, A., Minino, R., Pesoli, M., Baselice, F., Sorriso, A., Ferraioli, G., & Sorrentino, G. (2018). Mindfulness meditation is related to long-lasting changes in hippocampal functional topology during resting state: A magnetoencephalography study. Neural Plasticity, 2018, Article 5340717. https://doi.org/10.1155/2018/5340717Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Today on the podcast, we dive into inflammation. It's a current buzzword in the health and wellness space, even though most people don't actually understand what inflammation is. Today, we go over the science of what it is, the causes you may or may not know, understanding chronic inflammation, and things you can do to reduce inflammation in your body. In This Episode, we Discuss:Is Inflammation Good or Bad?When Does Inflammation Occur?Understanding Chronic InflammationCommon Causes of Inflammation Signs & Symptoms of Inflammation in the BodyHow to Reduce Inflammation NaturallyWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: What are some good ways to get back into working out after taking some time off? I'm struggling with motivation. Question 2: It's cold and flu season. If I'm sick, should I just be doing mobility days instead of full workouts?Question 3: Should I avoid incorporating grains and gluten in my diet? Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

Today's episode of the podcast is all about the mind-muscle connection. The mind-muscle connection is the conscious and deliberate focus on engaging specific muscles during an exercise. Research suggests that directing attention to a muscle during exercise can improve activation and performance. We discuss how focusing on the mind-muscle connection maximizes strength gains. Then, we talk about developing a strong mind-muscle connection through using lighter weights, emphasizing time under tension, performing activation exercises before larger lifts, and incorporating visualization and controlled breathing. We discuss how neural adaptation plays a role in strength development, particularly in early training phases, and how mind-muscle connection also ties into muscle memory and the ability to retain and regain strength more efficiently after time away from training. In this episode, we discuss: The Importance of Developing a Strong Mind-Muscle ConnectionHow to Use the Mind-Muscle Connection to Your AdvantageWhat is Muscle Maturity?Muscle Memory ExplainedHow Your Brain and Muscles Work Together for Strength and GrowthTips to Enhance Mind-Muscle and Neuromuscular Connections Mastering Your Mind-Muscle & Muscle Maturity PotentialSources Cited: Training Primer GuidePodcast Episode: Exercise Psychology: Mental Strategies for SuccessPodcast Episode: The 8 Limbs of Yoga: Interview w/ Kelsey AlbinStudy on cellular mechanisms of muscle adaptationStudy on neural control of muscle activation Study on motor learning and neuromuscular efficiency Article on muscle memory and regaining lost strength Study on attentional focus and exercise performance Study on neural adaptation in strength trainingStudy on mind-muscle connection and muscle activation Study on movement efficiency and training adaptations Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

From Humanoids to Hot Girl Walks...In this week's episode, we dive into why walking is one of the simplest yet most powerful forms of exercise. Walking increases NEAT (daily movement) without high-impact stress, supports joint health, and even reduces the risk of liver disease. We talk about how walking improves cardiovascular health and circulation that aids in lymphatic movement and reducing swelling. Then, we discuss how daily step goals, post-meal walks, and treadmill desks are great ways to keep moving. If you're already strength training and want to improve your body composition, getting your steps in is an easy and accessible way to start to see changes.In this episode, we discuss: Why Walking Is the Best Thing You Can Do for Your BodyThe Surprising Benefits of WalkingHow Many Steps Should You Walk Per Day?Walking & Aging: Why It's Never Too Late to StartWhy Running Is Worse for Your Joints Compared to Walking Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel

On today's episode of the podcast, we dive into plant-based diets to explore the benefits and challenges of vegan, vegetarian, and flexitarian ways of eating. We discuss what it means to follow a vegan diet, the potential nutrient deficiencies to watch for, and how it compares to other diets in terms of health and sustainability. We also examine the environmental impacts of meat consumption versus plant-based diets, considering factors like greenhouse gas emissions, monocrop farming, and regenerative agriculture practices. This episode shares insights on how to make plant-based eating sustainable for both your health and the planet, along with tips for finding local and regenerative food sources.In this episode, we discuss:Vegan vs Vegetarian vs Flexitarian DietsHealth Benefits of Each DietCons Of Each OneEnvironmental Impact of Eating Meat vs. Not Eating MeatChoosing the Right Diet for YouWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today, on the podcast, we discuss calisthenics: what it is, how to use it, the benefits, and how it compares to other training. Calisthenics is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment. It encompasses a broad range of bodyweight exercises that focus on fluid movement and coordination and can utilize equipment like rings, bars, parallel bars, and more. Tune in to learn everything you need to know about calisthenics, even how to create your own calisthenic workout plan.In this Episode, we Discuss: What is Calisthenics?The History of CalisthenicsBenefits of CalisthenicsA Calisthenics Workout PlanAdvanced Calisthenics Techniques Sources Mentioned: Podcast Episode: Nailing Your First Pull-upBarpath Fitness Programs (Including our bodyweight program: bend don't break) Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today's episode of the podcast is a deep dive into the messy spaces inhabiting the fitness world. We include a user's guide to help you navigate the fitness industry while keeping yourself mentally and physically healthy. We begin by discussing inclusivity and equity in fitness and its paramount importance for everyone. Historically, the fitness industry has done a terrible job at creating equitable spaces, programming, marketing, and more. In recent years, this inequity has been brought to the surface, and gyms, fitness trainers, and other professionals in the space have been called out to do better. Then, we discuss issues in the fitness industry around body image, coaching qualifications, MLMs, and more. In this episode, we discuss: What Is Inclusive Fitness?The Ethics Of FitnessNavigating Body Image In The Era Of Social MediaCoaching Qualification: Who's Guiding Your Fitness Journey?Healthcare & Fitness Industry: Profit Or Wellness?MLMs, Beachbody, & The Ethics of Selling Fitness Dreams Selling an Ideal Image vs. Promoting Health and IndividualityToward A More Inclusive & Ethical Fitness FutureSources Mentioned:Podcast Episode 67: The Impact of Social Media on the Fitness Industry and Body ImageCoalition for Food & Health EquityKindness Yoga Studio Called OutBloomberg Article on Health and Wellness IndustryWellness Economy Statistics and FactsWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Watch out, Ozempic! This week's episode is a crystal ball that looks into our fitness predictions for 2025. Every October, ACSM (American College of Sports Medicine) announces its top fitness trend predictions based on data gathered from a survey of 2,000 clinicians, researchers, and practitioners in the fitness industry. Today, we want to share our own thoughts on where the fitness industry might go this year based on our own observations. 2025 will bring tech upgrades that will change our habits around fitness. Tune in to hear how we see these upgrades panning out.In this episode, we discuss: Wearable Fitness TechAI-Driven WorkoutsVirtual and Augmented Reality WorkoutsBiohacking Your BodyLab-Grown Meats and Sustainable Protein AlternativesPersonalized Nutrition Plans Driven by AI and DNASources mentioned: 2025 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness IndustryWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

On this week's episode of the podcast, we answer six questions from our clients and people in our Stronger Than Your Boyfriend Facebook group. Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: Are minimalist workouts effective? Question 2: What does Katie & Heather's nutrition look like?Question 3: How does your height affect some lifts?Question 4: What are great exercises that are highly effective, but underutilized?Question 5: What's a common myth that frustrates you, and how do you combat it with clients?Question 6: What are some good workouts to counteract sitting most of the day?Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

This week, we go over the lessons learned about habit formation and consistency from our 3rd annual Stronger Than Your Boyfriend Challenge. If you don't know about the Challenge, a link to listen to the episode about it is below. Basically, the Challenge is 21 days of habit goals that involve protein intake, movement, hydration, and strength training.There are also a ton prizes, giveaways, trainings, and more during this time, and it's a really exciting time for our Facebook group members as everyone is motivating each other to achieve the daily goals. And, our Facebook group is where we source the data for this episode. Our own petri dish, so to speak. In this episode, we discuss why getting enough steps was the hardest goal to complete daily and how to increase your daily steps. We also go over the power of community for creating new habits, and how our participants changed during the Challenge. As we move into the new year, it's important to write down and keep track of obtainable goals and the progress goals that will get you there. Equally important is a team to cheer you on, whether on Facebook, in your gym, or through your personal relationships. Sources Mentioned:Podcast Episode 209: The Stronger Than Your Boyfriend ChallengePodcast Episode 207: Exercise Psychology: Mental Strategies for SuccessPodcast Episode 147: 5 Ways to Stay Consistent in 2024Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

In this episode of the podcast, we discuss fitness and nutrition for all ages. We explore how fitness and nutritional needs evolve throughout one's lifespan, why these changes occur, and how we can adapt to them. From a big-picture perspective, the key takeaway remains consistent: it's always essential to move regularly and nourish your body.In this episode, we discuss: Why Fitness & Nutrition Changes with Age Nutrition & Exercise Tips For All Stages Of LifeFitness for KidsFitness for Teens Fitness in your 20s 30s Fitness GuideHow to Stay Fit in Your 40sFitness for 50 and BeyondSources Mentioned: Podcast episode 207: Exercise for KidsPodcast episode 65: Getting Your Kids to Eat Healthier, Sustainable Nutrition Coaching, and Setting Yourself Apart as a Coach: Interview with Philip PapePodcast Episode 140: Interview with RD Connie WeissmullerWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Are you addicted to sugar and sweets? This week's episode of the podcast is for you. First, we set the parameters of what a detox actually is, and why we actually want to use awareness around using “detoxing” phrasing. While sugar itself isn't inherently bad, excessive consumption, especially from ultra-processed foods, can negatively impact health. Strength training and balanced eating negate the need to fear sugar, though moderating ultra-processed sugar intake can be beneficial to anyone. Sustainable health practices, like regular exercise, eating whole foods, and sleep, are the best approach to wellness.In this episode, we discuss: Is Sugar Bad For You?Do You Need A Sugar Detox? Signs You're Having Too Much SugarThe Impact Of Sugar In Fitness How To Reduce Sugar Intake For Better ResultsBenefits Of Reducing Sugar IntakeWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

This week on the podcast, we discuss hypermobility. Hypermobility is when joints have an unusually large range of motion. Hypermobility exists on a spectrum, where some individuals may experience it without any associated problems, while others may develop symptoms and complications due to joint instability. We discuss the causes of hypermobility, which are usually genetically related, and the signs of hypermobility. Then, we discuss the co-occurrence of hypermobility with neurodivergence. If you have hypermobility, we also discuss ways to add stability to the joints through strength training.In this episode, we discuss:Causes of HypermobilitySymptoms of HypermobilityHealth ImplicationsThe Connection Between Hypermobility and ADHDThe Importance of Stability Training Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today on the podcast, we are talking about exercise and immunity. Illness is more prevalent during the colder months of the year because more people spend time inside with less movement. We all know that exercise does so many wonderful things for the body, but we want to get into the specifics of how it boosts immunity in today's episode.In this episode, we discuss: The Science Behind Exercise and Your Immune SystemUsing Physical Exercise To Boost ImmunityHow Nutrition Supports Your Immune System Alongside ExerciseFoods Rich in Vitamins and Minerals to Support the Immune SystemModerate Exercise vs. Intense Workouts: What's Best for Your Immune SystemToo Much Exercise Can Weaken Your Immune SystemShould You Work Out When You're Sick?Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today, on the podcast, we discuss the impact of physical health and exercise on your career and your success. Exercise is a serious life hack and high impact tool! Regular workouts help boost energy, improve sleep, and reduce sick days, all of which make it easier to stay productive. Exercise can improve memory, sharpen focus, and help you handle stress better, which can be a huge plus for work performance. Strength training, in particular, builds confidence and self-worth. Finally, we share some simple ways to fit exercise into a busy schedule.In this episode, we discuss: Why Physical Activity is the Ultimate Productivity HackThe Mental Benefits of Physical ActivityThe Physical Productivity Benefits of ExerciseHow to Incorporate Exercise Into Your Busy DayWhy a Healthy Body Equals a Healthy Career TrajectoryMaximizing Exercise & Productivity for Long-Term Career SuccessWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

This week on the podcast, we go over common metabolism myths then go over steps you need to take to improve your metabolism. To simplify, metabolism is all the processes that occur to provide energy for the body and for normal functioning in life. This includes turning nutrients from food into energy, which is what people usually think about when talking about metabolism. Metabolism is complex, but there are certain lifestyle changes that anyone can implement to help improve their metabolic health. In this episode, we discuss: Understanding Metabolism: What It Really IsMyth 1: Metabolism Slows Dramatically With AgeMyth 2: Skipping Meals Slows Your MetabolismMyth 3: Eating Certain Foods Can Boost MetabolismMyth 4: Eating at Night Slows MetabolismWhat Influences Metabolic Health?How to Improve Your Metabolic Health Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

On today's episode of the podcast, we discuss our Stronger Than Your Boyfriend Challenge. This is not a transformation challenge, this is a habit challenge that incorporates 21 days of habit building around strength training, protein intake, steps, and water intake. We want to help you form solid habits before you go into the holidays this year and beyond. The Stronger Than Your Boyfriend Challenge is about ADDING healthy habits to your life (not taking anything away), and is completely FREE to join! The winner gets $250 cash, and there are cool prizes for 2nd and 3rd place.  [REGISTER FOR THE CHALLENGE HERE]The Challenge Breakdown: Perform 3 strength training workouts per week.Drink half of your bodyweight in ounces of water per day.Walk 8,000 steps per day.Eat a minimum 100g of protein per day.fill out the weekly check-in.Post at least once a week in the Facebook group and comment on at least one other challenge post.Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today's episode is all about intuitive eating and tips for doing it right. Intuitive eating is an approach to food and nutrition that emphasizes trusting and reconnecting with your body's natural signals of hunger, fullness, and satisfaction, rather than tracking food or following strict diets. First, we discuss the key principles of intuitive eating, which include rejecting the dieting culture mentality. Then, we explore the pros, cons, and realities of adopting this approach. For those interested in trying intuitive eating, we outline the "rules of the road" and important considerations. While we consider intuitive eating as an ideal way to eat, it also presents some challenges—which are highlighted in the friction between this method and the way our culture generally relates to food.In this episode, we discuss: What Is Intuitive Eating? The Principles of Intuitive EatingDiets vs Intuitive EatingHow To Eat IntuitivelyThe Mental and Emotional Benefits of Intuitive EatingCommon Challenges with Intuitive EatingIs Intuitive Eating Right for You?Want to join the Stronger Than Your Boyfriend Challenge? This Challenge is all about incorporating accessible and foundational habits into your daily routine right before the holidays for a healthy and strong YOU! It's FREE to join, and the winner takes home $250! LEARN MORE ABOUT THE CHALLENGESources: Podcast Episode: The Truth about Fad Diets Blog: Healthy Eating vs DietingWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today's episode is about why exercise is essential for kids' physical and mental health, how there's misinformation about children's strength training being dangerous, and how to get kids to train safely for strong joints, bones, muscles, and heart. We discuss the importance of building healthy habits as a family as well as the emotional and psychological benefits for children growing up with movement as part of their lives. This episode provides helpful tips and information for parents to incorporate fitness into their family's lifestyle. In this Episode, we discuss: How To Build Healthy Habits As A FamilyWhy Exercise is Good For KidsThe Rise of Weightlifting in School Gym Classes for KidsWhen Kids Should Get Into SportsFun Exercises For Kids to Stay Active The Importance Of Nutrition for KidsKid-Friendly Healthy Meal Ideas For The Whole Family Building Lifelong Healthy Habits with Nutrition & Exercise For KidsWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

In this week's episode of the podcast, we talk about how mental and emotional factors influence physical activity and fitness behavior. We explore the ways that our thoughts, feelings, and attitudes can impact our motivation to exercise and our follow through. Your thoughts and emotions impact everything in your life, including training, physical performance, and your body. However, you can use psychology as a tool to influence your physical activity and beyond. This episode is full of helpful tips on habit formation, goal setting, and visualization to impact your training and beyond. In this episode, we discuss: Exercise PsychologyMental Strategies for SuccessGoal SettingVisualization techniquesPositive Self TalkOvercoming Mental Barriers to Physical PerformanceBuilding Motivation and Consistency Through PsychologyHow Habit Forming WorksResources: Podcast Episode 45 - Why New Year's Resolutions Suck: How to Set Goals the Right WayPodcast Episode 14: How to Measure Progress (Without Using a Scale)Blog: Training vs Working Out: Getting the Most out of Your Time in the GymWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Today's episode of the podcast is all about what shoes we think are the best for various types of training. We go over what to look for with the right shoe and why. Having the right shoes for training prevents injury and optimizes movement patterns. If you have the wrong shoe, a lot can go wrong. We discuss the best shoes for different types of training and different foot anatomy. Our new favorite shoe brand is Xero Shoes, based out of Broomfield Colorado. These shoes are all about allowing the foot to move naturally. You can check them out here. In this Episode, we discuss:Best Shoes For TrainingBest Shoes For Running: Top Picks For Speed & ComfortBest Shoes For Strength Training: Maximize Stability & PowerBest Cross Trainers: Versatile Footwear For All WorkoutsBest Lifters: Ideal Shoes For Squats & Olympic LiftingBest Deadlift Slippers: Minimalist Support For Optimal DeadliftsBest Barefoot Shoes: Enhance Your Natural Movement In The GymBest Minimalist Shoes: Lightweight & Flexible Options For Any Workout Choosing the Best Shoes For Training Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

This week, on the podcast, we talk about deloading. Deloading is a technique that allows the body and central nervous system to recover from intense training. Deloading is key to avoiding burnout and encouraging long-term gains. We discuss the two types of deloads: reactive, based on how you feel, and proactive, built into training programs. Both methods help manage CNS fatigue and support recovery and should be a part of every fitness program. We go over how to structure deloads into a workout plan to maximize strength gains. In this episode we discuss: The Science Behind DeloadingDifferent Types of DeloadingWhen to Incorporate It Into Your Workout ScheduleCommon Deloading Mistakes & How to Avoid ThemDeload vs. RestHow to Plan a Deload Week for Maximum GainsSigns You Need to DeloadThe Benefits of DeloadingWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

In today's episode, we dive into the (heated) debate: free weights vs machines. Both have their benefits, but the choice between them depends on your specific goals. We discuss which option is better for strength gains and hypertrophy, and when to use each. While free weights are typically the go-to for building strength and muscle, machines can serve a valuable role. We'll cover the science behind this and discuss the scenarios where machines might be the better choice.In this episode, we discuss: Which is Best for Strength TrainingWhich is Better for Muscle BuildingHow to Choose what you need based for Your Fitness Goals Free Weights Pros & ConsMachines Pros & ConsWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

In today's episode of the podcast, we share all the information you need to know to find a solid online workout program and what red flags to look for when you're about to purchase one (or even get a free one). If you want to buy your favorite influencers program, take a pause and consider the following questions: Is there an overarching goal? What are you trying to accomplish? We discuss why effective online programs need to have specific targets, include rest periods, and incorporate progressive overload with a plan for progression. Then, we go over why it's essential to research the program provider's qualifications, understand the overarching goal of the program, read reviews, and check for additional support like FAQs, community aspects, or follow-up options. Online programs are a great choice for a tight budget, but are not ideal compared to fitness coaching or personal training. By the end of this episode, you'll have key takeaways for selecting the best online program for you. STRONGER is our 12 week online strength training and mobility program that has gotten a lot of positive feedback from our clients. CLICK HERE to learn more. We have more online programs too! CLICK HERE to check them out.In this episode, we discuss:What to look for in an online workout programWhat red flags to look for The benefits of an online workout programThe drawbacks of an online workout programFinding the right online workout programWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

In today's episode of the podcast, we debunk 10 common fitness myths that permeate the fitness and health and wellness industry. These myths are:Lifting weights makes you bulky.Your knees shouldn't go past your toes when you squat.The burn, sweating, and soreness make a good workout.More is better when it comes to exercise.Cardio is superior for fat loss.Heavy lifting is dangerous.Muscle confusion is necessary to prevent plateaus.Spot reduction is possible (targeting fat loss in specific areas).The anabolic window requires you to consume protein immediately after a workout.One-hour workouts are the most effective.Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Alma, a Boulder, Colorado native, has always been passionate about health and wellbeing. She earned a B.S. in Nutrition with a minor in Human Services from the University of Northern Colorado and became a Registered Dietitian Nutritionist (RDN), specializing in nutrition counseling.Alma believes in a functional, whole person approach to nutrition counseling where she guides her clients in building healthy relationships between food, mind, and body, creating personalized plans that support their goals while fostering compassion and self-acceptance.With eight years of experience in diverse healthcare settings—ranging from hospitals and clinics to private practice and elderly care—Alma has refined her skills to meet the unique needs of each client. Her commitment to health equity is reflected in her work with community food programs, where she advocates for broader access to nutrition support. Alma further expanded her expertise by becoming a certified Caritas Coach® through the Watson Caring Science Institute. This certification allows her to integrate a philosophy of loving-kindness and sensitivity into her practice, helping clients on their personal journeys toward health and wellbeing.If you're interested in working with Alma and starting your journey toward health and wellbeing, fill out an interest form on our websiteconnect with alma on LinkedInWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Question 1: How many more grams of protein should you eat while breastfeeding?Question 2: What are ideal breastfeeding meals?Question 3: How do I make sense of cravings after a good sized meal of protein and vegetables? I'm still hungry but only for carbs and sugar.Check out our program STRONGER www.barpathfitness.com/stronger

Today's episode of the podcast is on the differences between fitness coaches and personal trainers: their roles, costs, and benefits. Our definition of a fitness coach is someone who is offering their services online. We go over what fitness coaching looks like for an individual and explain why fitness coaching is a more affordable option than personal training. Fitness coaches provide accountability, although workouts are done independently, often with remote support. Personal trainers focus on in-person sessions (think local), provide real-time feedback, form correction, and immediate adjustments. The cost of personal training varies depending on the trainer's experience and the gym setting, with sessions often priced per hour. Personal trainers are ideal for people who need scheduled workouts, hands-on guidance, and direct accountability. We discuss our thoughts on how to choose between the two based on your needs and your fitness goals.  In this episode, we discuss: What Is A Fitness Coach?What Is A Personal Trainer?Fitness Coach vs Personal TrainerWhen To Choose A Fitness CoachWhen A Personal Trainer Is The Right FitBenefits of Working with A Personal TrainerBenefits Of Working With A Fitness CoachWhich is Better for Your Fitness Goals?Making the Final Decision: Fitness Coach or Personal Trainer?Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: How do you know when to reverse diet?https://mailchi.mp/c333aaa17feb/reverse-dieting-guide - PDF Downloadhttps://www.buzzsprout.com/1998045/11622128 - pod episode on reverse dietinghttps://barpathfitness.com/blog/reverse-dieting-guide/  - blogQuestion 2: Why is only squatting to parallel not as good and going below parallel?Question 3: If I don't have a pedometer on me all day, what's the best way to track steps?https://barpathfitness.com/blog/how-to-get-10000-steps-a-day/ Check out our program STRONGER www.barpathfitness.com

Show Notes: On today's episode of the podcast, we dive into the truth behind Ozempic, a GLP-1 agonist. Ozempic mimics glucagon-like peptide 1 (GLP-1), a naturally occurring hormone released by the gut after eating. This hormone prompts the pancreas to produce insulin, helping to control blood sugar levels. GLP-1 Agonists treat type II diabetes, however Ozempic is one of the brand name GLP-1 Agonist medications that is now being prescribed for weight loss treatment. First we discuss what Ozempic is and what peptides are. We further discuss the pros and cons of taking ozempic by diving into the research. Research on GLP-1 Agonists for weight loss is limited to short term studies, however, we share why we think GLP-1 Agonists are probably pretty safe for the body long term. However, because of the nature of these medications, we discuss why it is extremely important to continue to strength train and get your daily protein amount in while taking this medication. We finish this episode with our opinions about the future of fitness and why GLP-1 Agonists can potentially lead to ethical dilemmas for individuals.  We partner with registered dietitians to offer nutrition coaching. One of our dietitians wrote an interesting blog on how to increase your GLP-1 naturally.In this episode we discuss:Benefits of OzempicReasons to take OzempicWhy you need to strength train while on Ozempic Side Effects and ConsiderationsFinancial and Health Care Considerations

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: I'm looking to shed my inner thigh flabbiness, any suggestions on exercises I should do?Question 2: I'm doing a lower carb diet to help combat some gut issues, how do I try to maintain and/or build muscle when eating lower carb?Question 3: What do you suggest for someone who doesn't want to resistance train but wants to lose some body fat?Check out our program STRONGER www.barpathfitness.com/stronger

Today's episode of the podcast is all about how to break through strength plateaus. A strength plateau is a period of time when your strength gains level off or plateau even though you are continuing your workouts. The biggest reason people plateau with their strength is by doing the same routine indefinitely. You need to send new stimuli to the body to keep it guessing so your body has to adapt. We discuss the many other reasons someone finds themselves at a strength plateau, such as too much change in a fitness routine, overtraining, stress, not getting enough sleep, etc. Then we discuss how to break through a strength plateau, which includes adding the right amount of variation into your routine to keep your body guessing. We end this episode by discussing general programming tips, incorporating rest days, refining technique, and tracking your progress. In this episode, we discuss: What Causes A Workout Plateau?How To Break Through A Workout Plateau With Strength TrainingDeloadsSwitch Up Your Training VolumeTake A Rest DayChange ExercisesWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: Can you explain the different body types?Question 2: What are your favorite calf exercises?Question 3: Is 3 days per week really enough training to build muscle?Check out our program STRONGER www.barpathfitness.com/stronger

In today's episode of the podcast, we talk about strength training during pregnancy. We wanted to talk about this because we get a lot of questions and have many clients who have trained with us throughout their pregnancies. First, we discuss the positive impact of strength training while pregnant on post-birth recovery by helping you maintain a strong body. We also discuss the importance of working with your health care professional and trainer during your pregnancy. Training while pregnant also helps posture, reduces back and hip pain, lowers the risk of gestational diabetes, helps the body prepare for labor, and reduces the risk of preeclampsia. We cover the “do's” of strength training during pregnancy, and modifying exercises as your body changes. As far as nutrition goes, we recommend lots of protein, fruits, vegetables, and iron-rich foods. In this episode, we discuss: Is Strength Training While Pregnant Safe? Benefits of Strength Training While Pregnant Gestational Diabetes Do's of Strength Training During Pregnancy Body Changes and Exercise Modifications Considerations and Contraindications Recommended Routine for PregnancyNutrition for Pregnancy Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: Is boredom a good reason for a deload week? I want to mix it up for a week and do what I feel like doing…Question 2: Is there an optimal time in a woman's cycle to measure body fat percentage?Question 3: Is it more important to hit your target protein goal at the cost of overeating calories in order to hit it?Tune in to hear our answers!Check out our program STRONGER www.barpathfitness.com/stronger