The Beyond Body Show

In today's episode, Sarah and Jen dive into the intricate relationship between fear, change, and self-improvement. They unpack the challenges of stepping into the unknown and how to navigate those initial apprehensions. Drawing parallels between physical training and emotional growth, they reveal how reprogramming your mindset can lead to transformative shifts. Join them as they share personal experiences, shedding light on the power of incremental progress and the importance of self-compassion on this journey. Towards the end, they offer a sneak peek into an upcoming event designed to empower women in their pursuit of holistic wellness. Stay tuned for more details!   Timestamps: [00:44] Introducing Sarah Lambert, Registered Therapeutic Counselor   [02:50] Identifying Patterns and Cycles   [06:49] The Perfectionist Persona   [9:11] Setting Boundaries   [21:52] Fear Aversion and Anxiety   [25:33] Overcoming Gym Intimidation & Building a Supportive Gym Community   [28:54] Shifting Perspective and Embracing Change   [42:45] In-Person Event and New Online Community   [47:57] The Important of a Supportive Community to Support Mental Health and Wellness -----------       Apply for 1-1 Coaching!       -----------       Learn More about Beyond Body Coaching!       -----------       Follow Me on Instagram: @jenrudyfitness

In this week's episode, Jen shares her beef with the 75 Hard program. If you've never heard of 75 Hard, Jen goes into detail about what the program is, and why she thinks it's not a good way to approach your health and fitness goals. Usually, harder does not equal better and a pass / fail mindset will sink your fitness and nutrition goals. Jen talks about how being adaptable and finding the messy middle ground of real life will always be a more sustainable way to stay consistent in the long term. Towards the end of the episode, Jen shares some details about an exciting upcoming giveaway that you won't want to miss! So, tune in! (01:19) 75 Hard: The Tactical Guide to Winning the War with Yourself - What is it?   (03:48) Harder does not equal better   (06:55) When it comes to food, a pass/fail mentality is not sustainable   (09:15) Any deviation from this ideal plan is a failure, there is no adaptability   (11:33) Find the messy middle and move away from the all or nothing mentality   (12:58) Willpower is a muscle, it gets tired   (15:50) We have to be more flexible with our health and fitness, if we want to stay consistent in the long term   (19:55) Coaching giveaway - stay tuned!   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness  

Join us for another enlightening episode of the podcast, where Jen interviews Nico Abaya, an online fitness coach with over 11 years of experience. In this episode, Nico shares his thoughts on meal plans versus flexible dieting. He shares the story of his McShred, and talks about the importance of tracking macros instead of getting stuck in a good or bad mindset with food. Jen and Nico discuss long term maintenance strategies, and how to overcome emotional eating struggles. Nico emphasizes how important it is to learn how to feed yourself. Tune in for this conversation on fitness and nutrition with two seasoned professionals!   (00:00) Introducing Nico Abaya, 11 year veteran of online fitness coaching   (02:53) Meal plans vs. flexible dieting   (09:12) Tracking macros, challenging the good or bad mindset with food   (14:49) How to stay consistent, long term maintenance   (20:24) Tools to overcome emotional eating   (34:19) How important it is to learn how to feed yourself   (48:46) Focusing on levelling up your health, using your time efficiently   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

In this episode Jen shares her personal fitness journey and the seven things she's changed her mind on. From focusing on cardio to decreasing stress and involving loved ones, Jen discusses how her fitness goals have evolved over time. She also talks about the importance of strength training, meal timing, setting boundaries confidently, and healthy friendships. If you're looking for inspiration to improve your fitness journey, tune in to this episode!   Time Stamps: (02:58) Cardio for calorie burn vs. cardio to add value to life   (09:18) Meal timing for body composition goals, hunger management, and improving binge eating   (11:35) Bootcamps, junk volume, inflammation, and the importance of strength training   (19:08) Cutting out high glycemic index foods and keeping frozen pizza at home   (22:54) Building muscle for achieving muscular shape and development   (29.48) Being honest with myself about the role I play in my own success or failure   (36:57) Supplementation based on food preferences and trends   -----------   Apply for 1-1 Coaching!   -----------   Learn More about Beyond Body Coaching!   -----------   Follow Me on Instagram: @jenrudyfitness

In this episode, Jen dives into the topic of stress management and how to navigate it like a baddie. Jen explains how the nervous system works and the differences between the parasympathetic and sympathetic nervous system. She also highlights common responses to stress, and the importance of front loading your stress management.   Jen then shares the four steps to navigating stress like a baddie, including techniques for acute and chronic stressors.   So sit back, relax, and let's dive into this topic together!   Timestamps: (3:39) The Nervous System: Sympathetic (Fight or Flight) vs. Parasympathetic (Rest & Digest) (8:58) You have 2 choices to manage stress: try to avoid it, or learn to navigate it (13:27) Front Loading Stress Management (17:20) 4 Steps to Navigating Stress Like a Baddie   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

In this week's podcast episode Jen discusses the common obsession with scale weight goals. It's too easy to get caught up in the numbers and forget that there are other measures that are equally important, depending on what your goals are.   Throughout this episode, Jen explores the various factors that contribute to improvements in both body composition and scale weight. She'll dive into the impact of a low carb diet on water loss and rate of weight loss, as well as the potential risks of losing weight too quickly.   It's important to remember that your scale weight can fluctuate due to hormones, stress, and dehydration, so taking a long-term approach and looking at all available data is crucial. Jen will also talk about challenging internal biases and learning your own body - something that can be hard to do when we're so focused on hitting a specific number on the scale   So sit back, relax, and let's dive into this topic together!   (00:27) It's not that you can't set scale weight goals (01:57) Body composition vs. scale weight (04:49) What contributes to improvements in both body composition and scale weight? (08:26) Water loss, rate of weight loss on a low carb diet (12:45) Losing weight fast could mean you're losing muscle mass (16:41) The scale fluctuates due to hormones, stress, dehydration (18:22) if you're healthy, you probably won't see linear change (22:46) Long term vision, don't get stuck thinking only in short terms (25:13) Look at ALL the data, don't cherry pick (27:03) Challenger your internal bias (30:27) Learn your own body   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

In this episode, Jen shares why meal prep is important and strategies to end the "what do I eat" dilemma.   Jen introduces an easy strategy to reverse engineer your meals, based on your nutritional needs, and her easy meal prep process 'the 3x3 method' to streamline your meal prep. She walks through exactly how to get enough structure, while keeping in a lot of flexibility with meals so you don't get bored.   Finally, Jen shares some free resources that you can use to make meal prep and planning even easier. Whether you're new to meal prep or an experienced pro, be sure to tune in to this episode for some helpful tips and tricks that will make meal prep a breeze!   (01:16) Why it's important to plan meals, strategies to overcome decision fatigue (04:29) Reverse engineer a staple meal plan, based on your calorie & protein needs (09:20) An easy meal prep process called the three by three by three. (14:33) Introducing variety to avoid getting bored (16:39) Structure & consistency, with just the right amount of flexibility (18:53) Free resources   -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

Reunited at last! Jen and Mira catch up on everything that's happened since Mira left Beyond Body Coaching. Mira shares her experience with taking space for herself while soul-searching through the desert, and life in Mexico City. Jen and Mira both share their big goals for the future and all sorts of stories This episode is full of contagious laughter, and random stories about Sky Daddies, dating, friendships and life.   (01:07) What's Mira been up to since she left Beyond Body Coaching?   (06:57) Mira's biggest insights after taking time for herself   (17:00) What's next for Mira?   (26:52) Dating woes   (36:16) Sky Daddy origin story   (40:22) Burnout & hobbies   (44:15) Jen's goals   (53:19) Momentum & consistency in fitness and life   -----------     Apply for 1-1 Coaching!      -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

Who really has fun losing fat? The episode title is kind of an oxymoron. Fat loss, if you're being effective at it, is not going to feel amazing. You should be a little bit hungry, a little bit tired, you might experience irritability, and low moods. But there are a lot of things that you can do to have MORE fun and minimize the suck. In this episode, Jen outlines the six rules to help you have the most possible fun and the easiest, most enjoyable time with food, exercise, and lifestyle, if you're somebody who's looking to lose some body fat without being miserable.   (02:28) Rule 1: Don't Sweat the Small Stuff, Look at the Averages   (05:59) Rule 2: Focus on Volume Eating   (09:59) Rule 3: Prioritize Strength Training   (18:01) Rule 4: Increase Protein Intake   (20:16) Rule 5: Manage the Unsexy Stuff (sleep, recovery, stress)   (25:49) Rule 6: Don't restrict treats     -----------     Apply for 1-1 Coaching!     -----------     Learn More about Beyond Body Coaching!     -----------     Follow Me on Instagram: @jenrudyfitness

In this episode, Jen tells the personal story of her hysterectomy. From the initial cancer diagnosis, and choice of a less invasive treatment, the 5 years she had to contemplate a life without children, to her second diagnosis and her choice to have her uterus removed. Jen also shares the challenges she went through with the surgery, all the wonderful people who supported her recovery, and how it felt to now be living her life without a uterus.   (01:28) My initial diagnosis (9:04) 5 years to think about not having kids (12:00) My second diagnosis, and choosing the hysterectomy (16:40) My support system (27:08) Life without a uterus     -----------     Apply for 1-1 Coaching!       -----------          Learn More about Beyond Body Coaching!       -----------       Follow Me on Instagram: @jenrudyfitness

In this episode, Jen chats about gym anxiety and how to move past it. She will explore the reasons why people feel anxious at the gym, steps to getting over it, and how overcoming that anxiety can have a positive impact on your mental health. Join us as we delve into this topic and learn how to make the gym less scary.    Time Stamps: (00:26) The benefits of going to the gym (10:10) My first gym story (15:48) What is gym anxiety? (17:44) Anxiety triggers in YOUR history (19:39) The only way to heal from anxiety (20:58) Questions to ask yourself to overcome anxiety (25:55) PAUSE. DEEP BREATH. Identify what is making you nervous (26:39) How to grow out of your gym anxiety ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

You have undoubtedly looked at the number on the scale either in the past or recently and felt a certain way. We've all been there. I want to talk about how to take the data we are given and feel empowered by it rather than being let down. I'll talk about awareness vs obsession, how to have a realistic approach to sustainability, share with you our new upcoming 1-1 coaching package, and more!   Time Stamps:   (0:42) Drama Free Data Implementation (4:12) Awareness vs Obsession (8:26) Reverse Engineer with Your Vision in Mind (11:50) Realistic Approach for Sustainability (15:00) Understanding Your Expectations (15:48) Scale Weight for Example (19:06) Painting a Picture of What This Looks Like (26:55) Our New 1-1 Coaching Package (28:05) Please Subscribe, Rate, and Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

We're back! In this episode of our podcast, we delve into the topic of emotional eating and share 7 tactical strategies to help you overcome it. From understanding the root cause of your emotional eating to developing a plan of action, we cover it all. Whether you're someone who turns to food for comfort or to cope with stress, this episode is for you. Tune in to learn how to take control of your eating habits and improve your overall well-being.   Time Stamps:   (0:30) 7 Tactical Strategies to Overcome Emotional Eating (3:12) Reminder on Progress (6:38) #1: Eat Enough Food (10:10) 1450 Calorie vs 1800 Calorie Example (12:57) #2: Manage Stress Proactively (16:02) #3: Own Your Decision (19:15) #4: Eating Half Your Calories Halfway Through Your Day (21:08) #5: 0.8g Per Pound of Bodyweight in Protein (24:10) #6: Using the Pause Timer (25:35) #7: Include Regular Foods You Enjoy (29:10) Please Subscribe, Rate, and Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

I asked on Instagram whether or not I should share this story with you and got a lot of messages to share so here it goes… the time I was arrested and went to jail. I was 18 and not making the best choices as you'll hear. I do want to share a trigger warning that this story has domestic violence and talking about an abusive relationship so if that would bother you, skip this episode and I'll see you next week.   Time Stamps:   (0:00) Trigger Warning Add 21 secs (0:35) The Time I Got Arrested and Went to Jail (1:46) Let's Rewind (4:21) Moving to Calgary (6:10) Struggling with My Independence (9:21) At a Friend's House One Night (14:09) Armani Suit and Uzi BB Gun (15:06) 7 Cop Cars (18:16) Will Never Forget This (22:21) Stayed in the Relationship Awhile Longer (26:23) Pursuing University (28:36) Biggest Takeaway ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

Resistance shows up in every part of our lives at some point. It's the voice inside our heads telling us to be careful, that we might fail, or that we aren't good enough. It's meant to keep us safe but those thoughts won't let us chase our dreams. I'm joined by Coach Alexis to mainly talk about this topic and how she sees resistance come up in her life along with her clients and I share some of my resistance as well!   Time Stamps:   (0:11) What Alexis Does (6:00) Battling and Overcoming Resistance (13:18) Scared to Start My Own Business (21:20) The Fear of Investing in Yourself (23:20) How Resistance Shows Up (28:30) Pomodoro Technique for Focus (50:30) The Internal Change (51:43) The Fork in the Road ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

I am so excited to introduce you to our assistant coach Tianna! Tianna has a great story when it comes to her background and how she became a coach. We talk about her negative body image days, when she found strength training and started eating more, and finding her love and passion for coaching others.   Time Stamps:   (0:50) Tianna As a Kid (2:00) Cardio and Drug Group (6:30) Negative Body Image Days (13:40) Starting to Eat More Food (16:50) Getting Into Lifting and Training Others ----------- Follow Tianna on Instagram ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

I know the holidays can be a fearful time when it comes to food and staying on track so I wanted to share with you some tips to set yourself up for success during the holidays! Some you've probably heard before but others will be brand new to you and I hope you put some of these tips and strategies into action during the holidays.   Time Stamps:   (0:02) Talking Holiday Eating (2:55) What Do The Holidays Mean? (6:14) Playing the Tape Through (7:18) Setting Yourself Up for Success (9:30) Mental Resistance (12:30) Imagine Life without Feelings About Food (14:05) Appreciating the Food (15:35) Alcohol Tips (21:25) Upcoming Workshop ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

Are you afraid to go after your body goals? Is something holding you back but you can't quite figure out what that is? In today's episode, I want to talk about the fear around body goals, where the anxiety comes from, and how you can use your values to propel you forward.   Time Stamps:   (2:22) Feeling Lost with Your Fitness Goals? (2:46) Where Does the Anxiety Come From? (4:10) Fear of Success (7:09) Feeling Chill (7:45) The Values Ladder (9:40) My Values with My Health Ranked (18:55) Please DM Me If You Have Questions About This! ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

We all struggle with consistency from time to time and especially with our health before we've established solid habits. We weren't taught in school about proper health, fitness, and nutrition but we can't use that as an excuse anymore. I want to share different versions of consistency, the concept of decision fatigue, and remind you to ask what is the actual goal we are after?   Time Stamps:   (0:00) Thank You For Being Here and Please Share (0:38) Struggling with Consistency? (2:55) Different Versions of Consistency (5:00) We Aren't Taught True Health Growing Up (11:11) Objectivity (13:18) Decision Fatigue (17:00) What's Your Actual Goal? (21:45) Your Homework ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

A lot of women I coach in Beyond Body coaching start with some fear and intimation around lifting heavy in the gym and trust me, I was there too. There's an incredible shift in confidence that happens though when you go from working out to intentionally training. I'm going to share with you some common concerns around lifting heavy, how to overcome them, and share with you my Green-Yellow-Red Light Method when training.   Time Stamps:   (0:08) Overcoming the Fear of Lifting Heavy (2:28) Understanding True Training Intensity (4:30) Working Out vs Training (6:20) Fears of Failure, Judgment, and Injury (7:26) Worried about Getting “Bulky”? (10:00) Knowing Where to Start (12:10) Consistency (14:55) Tips For You (17:00) Film Your Lifts (20:00) Long Term View (22:43) Upcoming Group Training Program ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Me on Instagram: @jenrudyfitness

      (0:30) Big Secret Revealed (2:40) The Actual Announcement (5:30) Why This is Happening (10:43) Coaching While Struggling (20:18) The Miraisms (28:45) Updates to Beyond Body Coaching (30:30) Mira's Future Plans (37:02) The Goodbye Letter (41:07) Great But Not For You (47:20) What's In Store for Mira ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Jen here with my first solo episode and I'll be honest... I've been going through it. I've been spending more time with some self-care activities and wanted to share 4 tips with you if you are going through some tough times too.   Time Stamps:   (0:00) My First Solo Episode (2:50) Escapism Isn't “Wrong” (3:44) My Cancer Journey (7:28) 4 Tips to Help You (11:26) My Baths (13:01) Would Love to Hear From You! ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

You want results and we want to give you those results! Unfortunately, it doesn't happen instantaneously unlike all the BS ads you see on social media. Today's episode is all about the transformation timeline our clients experience within Beyond Body coaching and we share a really great camping analogy we hope will help you understand this process more!   Time Stamps:   (0:00) Explaining Our Client Timeline (2:28) “Im So F*cking Done” (5:15) For Our Logic Focused Folks (8:35) Camping Analogy (12:13) Transformation Phase (20:00) Long Term Phase (23:18) SHREDS Model (28:49) Free Webinar! ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Yes, it's an aggressive title but it's because we care about you! As "lizardy trash humans" we forgive that perfection is unattainable. We all go through the toxic sludge of life sometimes and that's normal! Today's episode is all about how to stop f*cking yourself over all the time and how to start loving the person you are flaws and all!   Time Stamps:   (0:00) Perpetual Self-F*cking (1:30) The Hormone Monster (4:50) The Toxic Sludge (9:16) The Feeling of Hunger (12:00) Long Term and Uncertainty (14:39) Uncertainty Feels Bad (18:04) Not Being Honest With Yourself (21:48) Client Example (25:08) Lizardy Trash Humans (26:06) Conflicting Goals (31:26) Not Wanting Clothes to Get Tighter (35:14) All or Nothing Thinking (40:25) Written Exercise for You (44:55) 6 Day Mini-Mindset Course ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Do you feel like you're putting in the time and effort in the gym and still not seeing the results you want? We've been there when we first started and it can be incredibly frustrating! Today's episode is all about strength training, ideal exercise selection and volume, and everything else that makes a great strength training plan! Our hope is to set you up for success and fill in some holes you might be missing!   Time Stamps:   (0:00) Mathew McConaughey Intro (1:20) Struggles with Training (5:00) Where are the Bicep Curls?? (9:30) The Ideal Exercise Selection and Volume (12:50) RPE and RIR (18:50) Pushing Yourself Carries Over (19:34) Rest (20:30) Ideal Rest Periods (29:00) Please Subscribe, Rate, and Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Feel like you put a bunch of sweat and effort in at the gym but not seeing the results you want? We want to share how to lift and look like you lift! We'll explain the difference between the noobie lifter vs a more intermediate lifter, the art of gaintaining, and, unless you're a grandma, why you probably need to increase your protein!   Time Stamps:   (0:00) Looking Like You Lift (1:50) Recent Client Talk and Example (3:50) Fat and Muscle are Two Different Tissues (7:50) Noobie Lifter vs A Year Plus Lifter (11:50) The Art of Gaintaining (19:15) Old Lady Protein Goals ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Here's something you probably didn't know about either of us: we weren't the biggest fans of coaching at one time. We think it's hilarious given what we do for a living now that we used to think this way but, after our initial skepticism, we are fans for life of coaching. We'll tell you our stories and experiences, when we think you should hire a coach, and what to look for in a coach.   Time Stamps:   (0:00) What's Up Dog? (0:25) Why Should You Get a Coach (4:02) Recent Client Example (5:30) Mira's First Coaching Experience (10:35) Jen's Coaching Experience (15:22) Wanting vs Needing (22:18) Check In's Can Feel Like a Personal Attack (30:52) Mira's Coaching Checklist (36:48) Summarizing Everything (38:08) Please Subscribe and Rate/Review ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Whether you want to be more consistent with your fitness, have a better life, or improve your interpretative dance skills, you'll need to build solid habits that will aid you in this journey. We want to give you 4 specific habits that have helped us in our lives and that have helped our clients as well!   Time Stamps:   (0:00) Interpretative Dance Skills (1:55) Habits in Fitness and Life (3:50) Talking Shit to Your Vegetables (4:05) Habit 1: Water Before Coffee (9:33) Habit 2: Breakfast Every Damn Day (16:15) The Fad of Intermediate Fasting (24:30) Habit 3: Eating Nourishing Foods (30:25) Writing Out Fear Foods (32:54) Habit 4: 10 Minutes of… Something (39:38) Our Free Facebook Group ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Yes you read that title right: it's time to make that barbell your bitch! Today's episode is all about training cues we teach our clients and these aren't the boring ass ones you are typically used to hearing. For example, one is about getting "that extra inch" ;) if you know what we mean. Listen in and improve your form starting today!   Time Stamps:   (0:00) Training Cues (3:59) Breaking the Bar (6:55) Zipping Your Torso Shut (11:05) Making the Barbell Your Bitch/Assertive Your Dominance (14:00) Hinge Mechanics (17:05) Hip Thrust Tips (18:45) Getting that Extra Inch (19:50) Better Squats (24:35) Free Lifting Guide ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

You know that bitch voice inside your head? The inner bullshit self-talk of doom (as Mira put it in one of the outtakes LOL)? There's a way to manage and quiet that voice and we're here to tell you how! We'll talk about our own experience with shutting down the bitch self and we'll also talk about the wonderful land of the middle ground where extremes don't exist and you can live your life from neutral or even a positive perspective!   Time Stamps:   (0:08) Mental Masturbation (0:59) The Inner Critic (3:12) Jen's Inner Critic (6:20) Random Facebook Article on Toxic Relationships (11:12) Group Coaching Calls and Labels (14:48) Blaming Ourselves and Cycle Health (16:53) Being Your Own Detective (19:39) Windows of Extremes (23:35) Embracing the Middle Ground (26:34) Going from Negative to Neutral and/or Positive (32:02) You Have a Choice (34:00) Feel Free to DM Us! ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Buckle up because you're in for a ride down memory lane today as we talk about one of our absolute favorite subjects: travel! While we've learned so much about ourselves from our fitness journey, we've learned just as much from traveling and the unpredictability and necessary adaptability that comes with traveling. Let us know if you enjoyed this style of episode and we'll be sure to share more stories in future episodes!   Time Stamps:   (1:30) Mira's Narcissism (3:50) Understanding Your Potential (5:18) Mexico Trip and Volcano Climb (12:50) Shifting Perspective on Fitness (13:44) Jen's Travel Experience in Costa Rica (20:37) Mira's Second Spear Fishing Trip (34:20) Travel Questions? Message Us! ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

If you are waiting around to be confident and happy with your life, you might be waiting around awhile. You don't need a man or any external validation to build and increase your confidence and today's episode is all about what confidence really is. We'll explain our perspectives, give you examples from our lives, and why we value doing cool shit over that damn scale.   Time Stamps:   (0:12) The Magic Pill! (2:02) Waiting for a Man to be Happy Equivalent (5:35) A Recent Client Conversation (9:15) What Confidence Really Is (13:45) How Jen Built Confidence (20:40) Doing Cool Shit Over The Scale (25:37) Client Realization ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Tracking macros saved both of us when it comes to health and it's been getting a lot of hate recently for being too restrictive so today, we want to share why macro tracking is important early on in your fitness journey, why it doesn't take as much time as you think, and why you SHOULDN'T track macros forever.   Time Stamps:   (0:00) All Things Macros (3:20) What is a Macronutrient? (7:05) Who Should Track Their Macros? (11:20) Our Stories and Macro Hate (24:00) Macro Tracking and Time (28:24) Establishing a Baseline (30:30) Mindset Reminders (34:30) Free Macro Guide ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

We are talking Jen's story today and not only her crazy fitness journey but what she's gone through since adolescence. As Jen developed early, she was picked on and bullied to the point she had to get out of that situation. She inevitably moved out at 16, was involved in an abusive relationship, and got out of that as well. If you are currently going through something like this or similar, just know you are not alone and can handle anything life throws at you.   Time Stamps:   (0:12) Jen's Crazy Fitness Story (1:06) Trigger Warning (3:55) Developing Early (8:50) Living On My Own at 16 (12:18) The Abusive Relationship (15:30) The Freshman 15 (18:40) First Fitness Competition (36:28) Struggles Leading to Growth ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Trigger warning: if you are currently struggling with an eating disorder or find this topic emotionally triggering, this might be an episode to skip.  Mira shares her story and how she became an online coach through many chapters and iterations of her life. She talks about trips to India and Thailand, living and operating a boat for an extended period of time, and all while dealing with eating issues. There's a lot in this episode Mira has never shared before so we hope you enjoy!   Time Stamps:    (0:20) Trigger Warning (2:50) Mira's Focus on Her Body (7:50) Going to India During High School and Yoga (12:25) Shifting Unhealthy Behaviors (17:00) Thailand and Continuing to Struggle (23:00) The Fishing and Boat Life (29:04) The Subconscious Voice (38:02) Please DM Me If This Resonates with You ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness

Welcome to the first episode of the Beyond Body Show with your hosts Mira and Jen! We're so excited you are checking out our first episode and we couldn't wait to finally launch our show! In this first episode, we want to briefly chat about our stories, how we met and became business partners, and what we'll talk about going forward on the show! Please subscribe so you do not miss an episode and if you have someone in your life that would benefit form this show as well, please share it with them!   Time Stamps:   (0:00) Welcome to the Beyond Body Podcast! (2:45) Why We Created Beyond Body Coaching and Who is Jen? (9:45) Mira's Story and The Strong Need to Get Abs (13:45) How We Met (17:30) New Perspective the Health and Fitness Industry Needed (22:43) What We'll Talk About ----------- Apply for 1-1 Coaching! ----------- Learn More about Beyond Body Coaching! ----------- Follow Us on Instagram: @miratuzlak @jenrudyfitness