The Chasing Health Podcast

SummaryIn this episode, Chase and Chris talk all about why tracking data matters when it comes to your health journey. From calories, steps, and workouts, to weight, inches, and photos – it's all useful information that helps you make better choices. A lot of times, we feel like we're doing everything right, but we're not seeing results. That's where data comes in. It helps us see what's really going on and take some of the emotion out of it. You'll learn why “eating healthy” doesn't always mean progress, how to measure your true consistency, and how to stop guessing and start seeing results.Chapters(00:00) Why Data Tracking is Key to Fat Loss(01:43) Sacrifices Don't Always Equal Results(03:28) Why Tracking Is Even More Important Today(05:06) How Modern Convenience Changes the Game(07:14) Food Volume vs. Calorie Content(08:27) Bringing Awareness Without Obsession(09:27) The Role of Emotion in Weight Loss(10:11) Measuring Consistency Accurately(11:44) Putting the Puzzle Pieces Together(12:55) The 80% Consistency Rule(14:50) When Hormones Require More Accuracy(16:00) Why Tracking is Like Bloodwork(18:43) Understanding Output Data: Weight, Inches, Photos(21:07) Why Daily Weigh-ins Can Help(22:21) The Value of Non-Scale Victories(23:35) Emotional Triggers and Logic Responses(25:28) Why We Quit Too Soon(28:03) The Reality of Plateaus(30:53) Your Feelings Aren't Facts – Data Is(31:51) What You Learn From Tracking(33:29) It's About Progress, Not Perfection(33:57) Final Takeaways: Logic Over EmotionSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary:In this Coaches Roundtable Q&A episode, Chase and Chris dive into some really good listener questions. They start off by talking about how life gets really busy in the summer and why it's so hard for people to lean on support when they need it most. They explain that asking for help doesn't mean you're doing more—it can actually mean doing less and making things easier. They also answer a question about how to deal with shin pain when starting to jog and give some helpful stretches and tips. Finally, they discuss how to build a mindset that lets you do hard things, even if you struggle with being a perfectionist. You'll learn why doing your best—even if it isn't perfect—is what matters most.Chapters:(00:00) Why It's Hard to Ask for Help(02:00) Leaning Into Support Instead of Avoiding It(05:57) Less Can Be More: Scaling Back Goals(08:29) How Talking It Out Lifts the Weight(09:53) How to Take Action Even When Life Gets Messy(10:16) Q&A: How to Handle Shin Pain from Jogging(13:14) Q&A: Building an "I Can Do Hard Things" Mindset(16:41) Why Perfection Isn't the Goal(19:06) Focusing on Progress, Not Perfection(22:14) The Power of Steady Progress Over Burnout(24:12) Final Thoughts & Podcast UpdatesSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris talk all about mindset and why it matters so much in your health journey. They explain why a great coach tells you what you need to hear, not just what you want to hear. The conversation focuses on breaking out of a victim mindset, when you believe life is happening to you instead of you taking charge of it. They share why making small promises to yourself and keeping them can help build trust and confidence. You'll also learn why showing up even when life is hard is key to your success. If you've ever felt stuck or like you're too busy to take care of yourself, this episode will give you the tools and motivation to move forward!Chapters(00:00) What Makes a Great Coach(02:34) Why Tough Love Helps You Grow(04:30) Understanding the Victim Mindset(06:54) Breaking the Cycle of Broken Promises(09:17) The Tug-of-War Between Your Old and New Identity(11:41) How Past Experiences Shape Your Mindset(14:00) Action Beats Intention Every Time(16:10) Fat Loss Is Just a Science Equation(18:54) Why Discomfort Leads to Real Change(20:05) Redefining Self-Care(22:06) The Energy You Create Through Movement(24:25) Seeing Progress One Small Step at a Time(27:12) High Performers Think Differently(30:42) Real Client Example: Building Momentum(33:07) Why "Done" Beats "Perfect"(34:20) Priorities Over "Busy"(36:44) Believe In What's Possible For You(38:39) Rewiring Negative Self-Talk(41:48) Calling Out the Comforting Lies(43:10) Why Coaches Tell You the Hard Truth(45:17) Taking Ownership of Your Story(47:18) Changing the Health Trajectory for Future Generations(48:39) Stop Waiting—Start Becoming That PersonSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this Coaches Roundtable Q&A episode, Chase Smith and Chris Bealhen answer listener questions about fitness, mindset, and nutrition. They kick things off with an inspiring story about an NFL player who walked away from a $30 million contract to stay true to his values. Then, they dive into how to avoid feeling overwhelmed when thinking about working out for life, managing hunger and fullness cues, deciding between cardio and strength training for fat loss, and knowing when to increase your weights in the gym.You'll get practical advice that you can use right away, whether you're new to fitness or a seasoned gym-goer. Plus, Chase and Chris remind us to stay flexible, take breaks when needed, and appreciate the privilege of being able to move our bodies.Chapters(00:00) NFL Player Walks Away from $30 Million(04:00) How to Stay Motivated in the Gym for Life(09:06) Managing Hunger, Fullness, and Meal Timing(16:48) Cardio vs. Strength Training for Fat Burning(23:47) When to Increase Weight vs. Reps in Strength Training(27:36) Final Thoughts and Listener ChallengeSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris dive deep into a common summertime mindset: feeling like it's the worst time to focus on your health. They talk about how many people delay their goals because of vacations, cookouts, or busy schedules, but that just keeps you stuck in the same cycle year after year. Instead, they encourage you to work on building better habits that fit your life now, not later. They break down how real coaching is different from just dieting, it's flexible, realistic, and helps you enjoy your summer while still making progress. Whether it's learning how to enjoy that cookout without guilt, or how to shift routines as summer schedules change, this episode shows you that summer can be a starting point, not a setback.Chapters(00:00) Why Summer Feels So Hard for So Many(01:36) "There's Always Something": The Year-Round Excuse Loop(03:18) Dieting vs Coaching Through Summer(05:07) How Our Clients Are Winning Without Being Perfect(07:00) Life Doesn't Pause—So Why Should Your Goals?(10:29) Dirty Keto, Real Coaching, and Building Flexibility(12:53) Coaching Through Real Life (Even Grad Parties & Ice Cream)(14:35) Planning for Success, Not Perfection(16:51) Tools to Navigate Events Without Diet Guilt(19:06) Breaking the Cycle of Falling Off & Starting Over(22:04) "I'll Start After…" Is Keeping You Stuck(24:23) Changing Routines? Build Better Ones Instead(28:14) When Diets Feel Forced, Coaching Feels Free(29:43) Coaching Is for the Messy, Not the Perfect(31:11) You Don't Wait for Things to Be Perfect to Get Help(32:35) You Need Real Support—Not Just Your Husband(34:31) August Regret vs. August Gratitude: Start Now(35:51) Free Strategy Assessment to Help You Navigate SummerTake the Strategy Assessment to get your FREE Game Plan for Summertime: https://conquerfitnessandnutrition.com/assessment SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris dive into real questions from listeners about fitness, mindset, and motivation. They explain how you can still lift weights without building extra muscle, and what to do if you're trying to cut down fat and look more defined.They also talk a lot about mindset—how to make yourself want to do things like eating better and working out. You don't have to be perfect, and you don't even have to feel like it all the time. You just need to keep taking the next step.And yes, they even talk about those new vibration plates—are they worth it? Spoiler: not really. They explain why good nutrition and regular walks are much more helpful.By the end, you'll feel more inspired to make healthy choices, even when they're hard. Because every small step forward matters.Chapters(00:00) Early Mornings, Festivals, and Chicken Tenders(01:41) Q&A Kickoff: How to Lift Without Building More Muscle(06:39) Making Yourself Want the Healthy Habits(17:23) The Power of Not Giving Up on Bad Days(21:37) Are Vibration Plates Worth It?(26:29) Gym Talk: Planet Fitness Gets a Shoutout(28:54) Shoutout to Karen Miller: 740 lb Leg Press and 100+ lbs Lost(30:07) Final Thoughts and How to Submit Your QuestionsSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris finish their Macros Made Doable series by sharing their simple 4-part method that helps make tracking food easier. They explain that you don't need to be perfect or completely change your life to see results. The goal is to build healthy habits step by step so it feels doable and not overwhelming.They go over how to first learn what you're eating, then add small meals that are easy to repeat. Next, you make little changes that can help your energy and goals. In the final step, you learn how to eat without tracking every day and trust yourself with food.They also share details about their new FREE course, Macros Made Simple: Applied, where you'll learn how to actually use macros in your life without stress.Join the waitlist for the first Macros Made Simple: Applied Cohort (Starting June 16, 2025, then each month after!): https://conquerfitnessandnutrition.com/macrosmadesimpleapplied Chapters(00:00) Wrapping Up the Series: Bringing It All Together(01:30) Why Most People Don't Understand Fat Loss(02:57) The Real Reason You Don't Need to Overhaul Everything(04:21) Phase 1: Awareness—Just Track Without Judging(07:00) The Road Trip Analogy That Makes It All Make Sense(08:59) Phase 2: Anchors—Build Repeatable Meals(11:16) Keeping It Simple: Why Fancy Meals Aren't Needed(12:45) Phase 3: Adjustments—Small Tweaks That Matter(14:29) Food as Fuel: How to Fix Energy Dips(15:00) Why You Don't Need to Revamp Your Whole Life(16:45) Phase 4: Autonomy—Living Without Tracking Daily(18:40) Using Macros as a Tool, Not a Rule(20:05) Common Pitfalls with Tracking(22:53) Why Full Tracking Matters(24:26) How Often You Eat Out Affects Your Accuracy(25:56) Early Wins: Confidence and Food Freedom(27:21) Why Tracking is the Only Way to Guarantee Progress(29:46) Macros Made Simple: Applied—Your Free Next Step(31:51) Don't Wait: How to Join the First Cohort(34:00) Final Thoughts and What's Coming NextSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this Coaches Roundtable Q&A episode, Chase and Chris dive into real questions from their Facebook community and clients. They talk a lot about how to deal with health changes when your family isn't on the same page. They also talk about how to know if you're doing the right amount of workouts and nutrition, and how to balance protein and fiber in your meals. The guys share personal stories, give helpful tips, and remind us that it's okay to go slow and steady as long as we're being consistent.Chapters(00:00) Welcome and School's Not What It Used to Be(02:01) Dealing with Food Addictions and Unsupportive Spouses(06:39) The Power of Communication and Setting Boundaries(10:31) Changing the Family Dynamic for Long-Term Health(14:00) Understanding Fat Loss vs. Building Muscle(18:12) Am I Doing Too Much or Not Enough?(25:19) Getting Your Protein and Fiber in Check(30:13) Wrap-Up and What's Coming NextSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris dive into a real-life client story that many listeners will connect with. It's all about learning how to stop being perfect with macro tracking and start being consistent. They explain how tracking food isn't just about the numbers, but about having the right mindset to keep going—even when things don't go perfectly.They talk about the traps of perfectionism, the guilt that comes with tracking “bad” foods, and how easy it is to feel like you're failing when you're really not. The client in the story used to track perfectly for a few days and then give up by the weekend. But with some mindset work, she learned how to be flexible, not feel guilty about food, and keep going even when things weren't perfect.You'll learn how simplifying your tracking, giving yourself permission to enjoy foods like cake or Reese's, and focusing on weekly progress—not daily slip-ups—can lead to real success.Chapters(00:00) Macros Made Doable Week 3 – A Real Client's Journey(01:24) Struggling with the Perfection Cycle(03:24) Is It Really a Discipline Problem?(04:51) The Mindset Roadblocks of Tracking(06:15) Restarting vs. Figuring Out the Real Issue(07:37) Comparison Traps and Social Media Pressure(08:35) Simplifying the Tracking Process(09:42) Logging Guilt and Food Ownership(11:13) Finding Food Freedom through Tracking(13:05) Mindset Shifts and Using Averages(15:31) The Real Impact of “Off Plan” Days(16:15) Coaching Perspective: Zooming Out for the Win(17:53) Celebrating Breakthroughs and Letting Go of Perfect(18:30) Tracking as Accountability and Ownership(20:17) The Power of Awareness in Weight Loss(22:35) Funny Moments in Logging Reality(23:39) From Struggling to Confident – The Client's Outcome(24:38) Key Takeaways: Progress Over Perfection(26:14) What's Coming Next – A Hint at a New ResourceSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this Q&A episode, Chase and Chris talk about how to stop following cookie-cutter diets and start doing what actually works for you. They share a powerful story about Dayna, a client who realized she didn't need to feel ashamed for not fitting into traditional programs — she just needed one that fit her life. They also answer some great listener questions like how to tell if you're actually hungry, why it feels awkward to make healthy choices in public, and what to do if you just don't like lifting weights.They explain everything in a way that's super easy to understand, and give real advice that you can actually use. If you've ever felt guilty for not “sticking to a plan,” or felt weird for ordering a salad, this episode is for you.Chapters(00:00) Welcome Back + Dayna's FITFAM Legacy Grant Win(01:13) What is a "Dayna Program"? Ditching Cookie-Cutter Diets(03:51) Why Personalization Matters More Than the “Perfect Time”(05:16) We Don't Use Cookie Cutters for Surgery—So Why for Diets?(07:10) Coaching Joy: Watching Real Transformations Unfold(08:24) Tug of War: Old Identity vs. New Identity(09:14) Call for Questions + Humor Break(10:04) Q1: Am I Hungry or Just Eating Out of Habit?(11:44) The Apple Test and Distraction-Free Eating(14:07) Breaking the Habit of Emotional or Mindless Eating(16:00) Q2: Why Do I Get Embarrassed for Making Healthy Choices?(19:00) Society's Influence and Social Pressure to Fit In(22:12) How Others React When You Start Making Changes(24:21) Q3: What If I Just Don't Like Lifting?(25:48) Finding Movement You Enjoy + Lifting for Future You(27:36) Wrapping Up + A Thank You to Grant ApplicantsSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris talk about why you don't need to be perfect when tracking your food. They share stories from their own journeys and from their clients who thought they had to do everything just right. But really, tracking your meals “most of the time” is what helps you reach your goals. You'll learn how taking small steps, like tracking a few days a week or not worrying about hitting exact numbers, can actually get you further. They talk about making things simple, having meals you repeat, and why being flexible helps you stick with it longer. If you've ever felt like you had to “start over” every week, this episode will help you break that habit and keep going strong.Chapters(00:00) Welcome to Episode 2 of Macros Made Doable(01:10) The Perfectionism Trap in Tracking(02:20) Why One Off-Meal Leads to Giving Up(03:34) Chase's “Perfect Zeros” Story(05:25) Diet Rules and Macro Carryover(06:06) Old Beliefs About Perfection and Resetting(07:04) Shifting the Mindset: B-Minus Effort(08:27) Taking a Day Off from Tracking (the Right Way)(09:56) How to Dine Out Without Derailing Progress(11:56) What Untracked Days Should Look Like(12:58) Flexible Tracking Plans for Long-Term Clients(14:05) Repeat Meals = Simpler Tracking(14:59) Using Macros as a GPS, Not a Rulebook(15:28) Start with Weekday Tracking(15:42) Stepping Stones Over All-or-Nothing(17:06) Reducing Stress by Ditching Perfection(18:02) The Burnout and Restart Cycle(19:38) Macros as Just Data(21:48) Letting Go of the Weekly Weigh-In Pressure(22:34) Cruise Control vs. 150 MPH: A Client Story(24:01) Why Going Slower Can Mean More Progress(25:00) Sneak Peek: Real Client Story in Part 3SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris answer real listener questions during another Coaches Roundtable. They break down the difference between strength and hypertrophy training and explain why they're not the same, even though they're connected. They also talk about what to do when motivation is low and how to build momentum instead. The coaches give helpful tips for getting away from a strict “diet mindset” and share what the research really says about GMOs. You'll learn how to make progress feel doable and what small steps matter most when big changes feel out of reach.Chapters(00:00) Welcome + Why These Q&A Episodes Matter(01:00) Strength Training vs. Hypertrophy Explained(06:00) Why You Keep Getting in Your Own Way(10:50) Progress Without Perfection: Momentum First(13:40) Training to Failure: When and How Often(18:10) Breaking Free from the Diet Mindset(24:00) GMOs: Pros, Cons, and What the Research Says(29:00) FitFam Legacy Grant Reminder + Wrap-UpSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris kick off a new mini series about macro tracking. They talk about why tracking macros feels so overwhelming, and share real struggles people face like perfectionism, mindset issues, and fear of doing it wrong. They explain how it's not about being bad at tracking—it's just a learning process. Chase and Chris break down the biggest problems, like not having enough time, not understanding how to use apps, and feeling like you have to be perfect. They want listeners to know: it doesn't have to be all or nothing. You don't need to be perfect to make progress. This series will help make macros feel simpler and way more doable.Chapters(00:00) Kicking Off a New Mini Series on Macros(01:48) Legacy Grant Reminder: Don't Miss Out(03:41) The Macro Tracking Overwhelm Is Real(05:17) How Tracking Created Food Freedom for Clients(06:23) Common Reasons People Avoid Tracking(08:02) Breaking Down the Confusion: Apps, Math & Meal Logging(09:46) Going Deeper: Mindset Blocks Like Perfectionism and Shame(11:43) When Tracking Might Not Be the Right Fit(13:11) Tracking Isn't the Problem—It's Our Expectations(14:30) Mindset Hurdles and Food Guilt(16:10) Learning Curve: It's Not You, It's the Process(18:20) Macros Are a Tool, Not the Final Answer(20:19) Sneak Peek Into Next Week: Progress Doesn't Require PerfectionSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

APPLY FOR THE FIT FAM LEGACY GRANT: https://conquerfitnessandnutrition.com/grant-applicationSummaryIn this week's episode, Chase and Chris welcome their newest coach, Kelsey, to The Chasing Health Podcast for a special roundtable Q&A. Kelsey shares her story, how she got into fitness coaching, and her passion for helping others build healthy, sustainable habits. The coaches announce their new Fit Fam Legacy Grant, a unique opportunity for women to work one-on-one with Kelsey for free and start building a legacy of health for their families.They also dive deep into perimenopause, PCOS, and how to truly manage hormones through lifestyle changes, not quick fixes. You'll hear about Kelsey's coaching style, how she connects with clients, and why self-care isn't selfish—it's necessary. Whether you're struggling with your health or wondering if coaching is “for you,” this episode is a must-listen.Chapters(00:00) Welcoming Kelsey to the Podcast(01:00) Kelsey's Background, Coaching Journey & Fitness Philosophy(04:30) What Lights Kelsey Up in Coaching(06:30) Big News: The Fit Fam Legacy Grant Announcement(09:00) Leaving a Legacy: What That Means to Each Coach(14:15) Perimenopause & PCOS: Kelsey Breaks It Down(21:00) Supplements, Hormones & When to Dig Deeper(26:30) Root Causes & Why the Basics Still Matter(27:00) Kelsey's Biggest Assets to the Team(31:45) Kelsey's Own Journey with Health & Mindset(34:30) Fun Q&A: Rest Days, Movies, and Nerd Confessions(41:00) Words to the Future Grant Winner(44:00) Final Thoughts: You Deserve ThisSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Get your copy of The STAR Method Guide: https://conquerfitnessandnutrition.com/star-method-guide368168 SummaryThis episode is all about helping you understand how stress may be the biggest thing holding you back in your fat loss journey—and what you can finally do about it. Chase and Chris break down the STAR Method, which helps you support your body instead of fighting it. You'll learn why sleep is way more important than you think, how to actually track your stress, why workouts might be doing more harm than good, and how to build routines that take the pressure off your day. Whether you're overwhelmed, burnt out, or just stuck—this episode gives you a simple path to feel better and see results.Chapters(00:00) Welcome Back & Why Stress Matters in Fat Loss(02:27) Introducing the STAR Method for Managing Stress(03:23) S – Sleep Like It's Your Job(08:14) Sleep Habits to Shift for Better Recovery(10:59) Mindset Around Sleep & Fat Loss(12:40) T – Track Your Stressors, Not Just Your Macros(16:57) Becoming Aware of Patterns and What to Do With Them(17:12) A – Active Recovery that Supports Your Body(19:58) Stress vs. Movement: Choosing Recovery Over Intensity(22:28) Building a Stress-Relief Toolkit That Works for You(23:41) R – Rebuild Routines to Reduce Decision Fatigue(26:03) Planning Ahead to Reduce Stress(28:36) Backup Plans & Practical Routine Strategies(30:59) Real-Life Client Wins from Pre-Tracking(32:08) Client Story: Cutting Back on Workouts to See More Progress(34:18) FitFam Legacy Grant Announcement(36:36) Final Thoughts & Your Next Step with the STAR MethodSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this week's episode of The Chasing Health Podcast, Chase and Chris dive into a more freestyle “Coaches Roundtable” chat. They share powerful stories from clients, tackle common struggles like setbacks and injuries, and explore the truth behind staying consistent, even when life throws a curveball. They also get real about controversial health topics, like the use of artificial sweeteners, and that old phrase, “If I can do it, anyone can do it.” This one's all about shifting your mindset, living in the gray area, and doing what works for you.Chapters(00:00) Mindset Shift: Controlling What You Can(02:00) The All-or-Nothing Trap vs. Doing Something(03:30) The Mountain Analogy: Keep Climbing Through Setbacks(06:30) What Actually Stops Your Progress?(07:40) Using Coaching as Your Personal GPS(08:40) Coaching Without Calorie Tracking: Learning Intuition(11:30) Coaching as Guardrails, Not Just a Map(12:00) Artificial Sweeteners: Are They Really “Bad”?(14:00) Health Trade-Offs & Context Over Perfection(17:30) Moderation and Quality of Life(18:30) "If I Can Do It, Anyone Can Do It" – Helpful or Harmful?(21:30) Wrapping Up + Summer ExcitementSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris sit down with fitness coach Adam Badger for part three of their mini-series on stress and fat loss. Adam shares how chronic stress affected his own health and business, and how most people don't even realize how stressed they really are until it's too late.The conversation dives into how overworking and overtraining can actually hurt your fat loss goals, and why things like skipping meals, snacking too often, and constantly pushing yourself can make things worse. Adam also explains why taking care of your stress and mindset is just as important as eating healthy or going to the gym.They talk about how your body responds to stress, signs to look for, and simple things you can do — like eating real meals, getting outside, and communicating better — that can help you feel better and get better results. If you're a parent or someone who feels like they always have to be grinding, this one's for you.Chapters(00:00) Welcome Back + Intro to Part 3 of the Stress Series(01:40) Meet Adam Badger: Coach, Dad, and Stress Expert(04:55) How Stress Showed Up in Adam's Own Life(10:23) Red Flags and Invisible Signs of Chronic Stress(14:47) “Just Push Harder”: Why That Mindset Doesn't Work(19:40) Building a Better Baseline: Fat Loss with Less Stress(22:10) Communication: The Most Overlooked Stress Tool(26:28) Adam's #1 Habit to Lower Stress (You're Already Doing It!)(31:21) False “Fixes”: When Healthy Habits Aren't Helping(37:50) Managing Stress When You're a Parent(42:50) Reframing the Grind: Doing Less, But Doing It Better(46:34) What Parents Can Do Now to Reduce Stress and Feel Better(53:20) Choosing Your Hard: Kids, Habits, and Trade-offs(55:22) Final Thoughts + Where to Find Adam BadgerConnect with Adam Badger:Instagram: https://www.instagram.com/badgerstrength/Podcast (Talkin' Fit with Adam Badger): https://open.spotify.com/show/1bZ1imsL83AwRuK34S6iYr?si=2d97e00fb269443d SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris dive deep into one of the most frustrating parts of any health journey—when you're doing everything right, but the scale isn't moving. Chris kicks off with some takeaways from a recent coaching summit, including a reminder that progress doesn't come from shortcuts, but from consistency and community.Chase shares a story about a client who hit a mental roadblock when the scale went up despite her efforts, and how our brains sometimes use self-sabotage as a way to feel “in control.” The conversation also touches on why people give up, how to zoom out and see the bigger picture, and how success comes from sticking with habits long after the program ends.The coaches wrap up by answering a listener question: “Why does it take so long?” Their answer? Because real change—habits, mindset, and lifestyle—takes time. But that's what makes it last.Chapters(00:00) Welcome Back & Chris Recaps His Vegas Trip(00:48) Takeaways from the Coaching Summit(02:48) Client Story: When the Scale Goes Up for No Reason(06:20) The Illusion of Control and Self-Sabotage(08:53) Learning to Zoom Out and Trust the Process(10:23) Using Weekly Averages to Stay Sane(11:26) Creating Awareness Around Patterns and Setbacks(14:33) Why the Journey Feels So Long Sometimes(16:41) No Magic Fix: Hard Work Is Still the Answer(17:56) When Fat Loss Isn't the Right Goal(19:43) Stress, Digestion, and Scaling Back(21:49) Listener Question: Why Does It Take So Long?(23:46) What Are You Willing to Sacrifice for Faster Results?(25:28) Why the Scale Isn't the Most Interesting Thing About You(27:39) Stop Letting the Scale Dictate Your Mood(30:15) Wrap-Up & Keep the Questions Coming!SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris dive into a powerful topic: why rest isn't something you have to earn. They talk about how stress, fatigue, and constantly pushing yourself can actually make your fat loss journey harder—not easier.They bust myths like “grind harder for better results” and show how sometimes, doing less can actually lead to more progress. The guys also get real about how the nonstop go-go-go lifestyle we're used to can feel normal, but it's secretly burning us out.They use great analogies—like treating your body like a phone battery and not ignoring the check engine light—and share personal stories and client wins that prove slowing down is sometimes the smartest move.This episode is here to remind you: rest is not a reward—it's a part of the plan.Chapters(00:00) Welcome Back & Overview of Today's Episode(01:19) Finding the Balance: Push vs. Pull Back(02:19) Effort ≠ Results: Why Doing More Isn't Always Better(04:30) Guilt Around Rest & Listening to Your Body(06:43) The New Normal: Constant Exhaustion and Burnout(09:05) Your Body Isn't Broken—It's Protecting You(10:44) The Phone Battery Analogy & Recharging the Right Way(13:12) Rest vs. Burnout Recovery(14:36) Society's Pressure to Stay "Busy"(17:25) Stress Management Isn't Weakness—It's Strategy(19:30) The Danger of Ignoring Biofeedback(20:52) Real Client Stories: Wins Through Rest(22:26) Slowing Down May Be the Strongest Move(24:24) Sneak Peek: Upcoming Guest & What's Next(26:25) Final Thoughts & TakeawaysSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this Q&A episode of The Chasing Health Podcast, Chase and Chris bring practical answers to your real-life health and fitness questions. From how to handle weight loss with no activity, to smart snack choices, to battling gym insecurities—this one's full of honest, helpful advice. They talk about why walking backwards on a treadmill isn't a magic trick, how diet breaks differ from yo-yo dieting, and even give easy lunch ideas for work. You'll also hear some powerful thoughts on motivation and mindset when comparing yourself to others at the gym. This is an encouraging, no-BS episode to help you stay consistent and confident on your health journey.Chapters(00:00) Big News: Welcoming Kelsey to the Team(02:42) Can You Lose Weight Without Being Active?(08:05) Our Favorite Go-To Snacks(12:54) Lunch Ideas Without Sandwiches(15:57) Should You Walk Backwards on the Treadmill?(19:01) How to Handle Insecurity and Jealousy at the Gym(25:37) Diet Breaks vs. Yo-Yo Dieting: What's the Difference?(31:35) Wrapping Up and How to Submit Your QuestionsSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris kick off a new podcast mini-series all about stress. They talk about how stress could be one of the biggest reasons your fat loss has slowed down or completely stalled. Just because you're doing everything “right”—working out, eating well, tracking your food—doesn't mean your body is ready to let go of fat. If stress is high, your body is likely trying to protect you, not punish you.They explain how stress shows up in different ways: lack of sleep, cravings, bloating, mood swings, and even feeling wired at night and tired in the morning. Chase and Chris also talk about how people can get used to being under constant stress and not even realize how much it's affecting them. They share client examples and give lots of real-life stories to help you connect the dots in your own life.This episode is all about building awareness. If your fat loss has hit a wall, your body might not be broken—it might just be overwhelmed.Chapters(00:00) Welcome to the Mini-Series on Stress and Fat Loss(01:38) Why Stress Is the #1 Progress Killer(03:24) Frustration, Burnout, and the Illusion of Doing Everything Right(05:08) The Many Faces of Stress (Sleep, Skipping Meals, Over-Scheduling)(06:47) Your Body Doesn't Know the Difference Between Kinds of Stress(08:52) How Stress Sends the Wrong Signals for Fat Loss(10:06) High-Functioning Stress: “I'm Just Busy”(12:40) Adaptive Stress and the Danger of Normalizing Burnout(14:46) How Stress Affects Hormones and Fat Storage(15:38) The Sleep-Stress-Snacking Snowball(17:34) Digestive Issues Caused by Stress(19:39) Cravings, Decision Fatigue, and Emotional Eating(21:45) The All-or-Nothing Mindset Under Stress(24:13) Signs Stress is Sabotaging Your Progress(27:01) Wrapping Up: You're Not Broken, Your Body is Overwhelmed(28:28) Self-Assessment: How Stressed Are You, Really?(30:02) What's Coming in Next Week's EpisodeSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this Coaches Roundtable Q&A, Chase and Chris chat about running, changing weather, and pushing through hard times. They share how small habits can shape big results and why it's important to add pressure to meet your goals. Whether it's about walking more, building muscle as a woman, or handling menopause, they remind listeners: your body is smart, but so are you.They also answer listener questions on fitness plateaus, building muscle with hormonal differences, menopause-related weight changes, and hip thrust setup struggles. Plus, they talk about building confidence in the gym and how resilience is like a muscle—you just have to keep training it.Chapters(00:00) Coaches Catch Up: Weather, Running & April Fools(03:06) Self-Assessment: Would You Be Proud of Your Progress?(05:08) Applying Pressure to Hit Your Goals(07:21) Resilience, Grit, and Getting Real(11:31) Q1: How to Beat Your Body's Adaptation to Steps(16:39) Q2: Should Women Train Like Men?(19:50) Q3: Combating Menopause-Related Body Changes(27:01) Q4: Struggling with Hip Thrusts? Try This(30:45) Wrap-Up: Mini-Series Tease & More Listener Q&A ComingSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of the Chasing Health Podcast, Chase Smith and Chris Bealhen talk about five things that might be keeping you stuck in your health journey—even if you don't realize it. They explain how thinking you have to be perfect is hurting you more than helping. They also talk about why it's so important to trust yourself, let go of old habits, and stop chasing quick fixes. Instead of looking for hacks, they share why focusing on basic habits like sleep, steps, and food tracking will take you much further. The episode is full of real client stories and tips that can help you finally get unstuck and make progress that lasts.Chapters(00:00) New Podcast Series Structure & Listener Input(01:29) Stuck in the All-or-Nothing Mindset(03:41) The Power of 70-80% Consistency(05:21) Real Client Story: Progress Without Perfection(07:29) You Don't Trust Yourself Anymore(09:05) Shiny Objects & Not Trusting the Process(11:26) When You Can't Trust Yourself, Trust Your Coach(12:19) Rewriting Your Identity & Building Self-Belief(14:25) Breaking Emotional Ties to the Old You(16:49) Language Matters: Stop Calling Yourself a Binge Eater(17:26) Casting Votes for the Person You Want to Become(19:24) You're Chasing Hacks, Not Habits(21:39) Build the Foundation First(22:23) Long-Term Thinking: It's About More Than Weight Loss(23:49) You're Not Tracking Your Food or Progress(25:14) Misconceptions About Tracking & Why It Brings Freedom(26:20) Intentional Tracking & Client Success Story(29:59) Why Tracking Is the Key to Long-Term Change(31:22) No Data, No Direction: Why Diets Stop Working(32:22) Final Thoughts & How to Reach OutSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this Coaches' Roundtable Q&A, Chase and Chris answer six great listener questions about fitness, nutrition, and staying consistent. They talk about whether you should switch up your cardio machines, if wearing layers helps burn more fat, and what to do when workouts make you super hungry. They also cover when to use machines vs. free weights, where to focus as a beginner, and if protein drinks or yogurts are really helpful. Their biggest advice? Stick to what works for you and take it one step at a time!Chapters(00:00) Welcome & Chris's Trip to Vegas(02:16) Celebrating Episode 300 & What's Coming Next(03:02) Should I Switch Up My Cardio Machine?(08:42) Does Dressing in Layers Burn More Fat at the Gym?(11:02) Why Am I So Hungry After Working Out?(14:59) Machines vs. Free Weights: Which Is Better to Start With?(18:13) What to Focus on First: Nutrition or Movement?(23:30) Are Protein Powders & Yogurt Good for Gut Health?(27:08) Wrapping Up + Send Us Your Questions!SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris talk about how people make nutrition way harder than it needs to be. They share four common things people stress about that really don't matter as much as we think. Things like tracking your macros perfectly, only eating "clean" foods, or worrying about supplements before you've even got the basics down.They explain how it's way more helpful to focus on big things like calories and protein, getting in some daily movement, and just being consistent. The goal is to make nutrition easy and doable, not stressful and confusing. If you've ever felt like you were stuck or overwhelmed, this episode will help you take a breath and see a simpler path forward.Chapters(00:00) Overcomplicating Nutrition: Why We're Talking About This(01:52) The Perfect Macro Ratio Myth(08:35) Why "Eating Clean" Isn't Always the Answer(16:00) The Perfection Trap in Tracking(20:12) Worrying About the 5% (Meal Timing, Supplements, etc.)(25:51) A Free Gift to Help You Simplify Nutrition(27:12) How to Take the Next Step with a Free CallGet a FREE Diet Audit HERE: https://api.leadconnectorhq.com/widget/survey/sb2k7vg9UuugAGSwLM2FSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary:In this episode of The Chasing Health Podcast, Chase and Chris dive into a variety of topics, from overcoming food cravings to training for endurance in everyday activities. They discuss why so many people struggle with simple meals and how our taste buds have been conditioned to prefer highly processed foods.They also break down the idea of the body's "set point" in weight loss, explaining why hitting a plateau is normal and how to break through it. Plus, they tackle the balance between cardio and strength training—does cardio after lifting really impact muscle growth?If you've ever felt stuck in your fitness journey or wondered how to train for real-life stamina, this episode is for you!Chapters:(00:00) Welcome Back & Travel Plans(02:22) Why Simple Meals Feel So Hard(04:39) How Our Eating Habits Are Shaped by Childhood(09:32) The Rise of Convenience Food & Its Impact(11:21) Understanding Set Points & Plateaus in Weight Loss(20:51) Training for Real-Life Endurance(26:33) Does Cardio After Lifting Affect Muscle Growth?(30:54) Closing Thoughts & How to Submit QuestionsSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryThis 300th episode of The Chasing Health Podcast is packed with no-BS, real talk about weight loss, motivation, and navigating challenges on your health journey. Hosts Chase Smith & Chris Bealhen bring in expert coaches Lauren McWhorter, Jamie Barroso, and Logan DeCamp for an epic roundtable discussion covering everything you need to know to stay consistent, stop self-sabotaging, and see lasting results.What you'll learn in this episode:Why you do great Monday-Friday but struggle on weekends (and how to fix it)The biggest weight loss mistakes people make (and what to do instead)Why GLP-1s like Ozempic might not be the magic solution you think they areHow menopause, metabolism, and hormones impact your results—but don't control themThe key to resiliency and grit so you stop quitting every time life gets hardIf you're sick of starting over and want a real strategy for success, this episode is for you!Chapters(00:00) Welcome to Episode 300! A Milestone Moment(02:54) The Weekend Struggle – Why You Fall Off & How to Fix It(07:53) Motivation vs. Discipline – Why Relying on Motivation is Failing You(12:51) Why You Should Stop Chasing Fast Weight Loss(15:56) Unrealistic Weight Loss Expectations – What's Actually Possible?(22:52) The Truth About Fat Loss & Why It Takes Longer Than You Think(29:52) GLP-1 Medications (Ozempic, Wegovy) – Should You Take Them?(35:30) The Hidden Risks of GLP-1s & Why People Gain the Weight Back(45:44) Are Doctors Over-Prescribing Weight Loss Meds?(52:55) The Importance of Planning – Stop Winging It!(58:33) Meal Prepping & Time Blocking – Why They're Game-Changers(01:06:46) Tracking Calories vs. Eating Intuitively – Which is Right for You?(01:12:08) Menopause & Hormones – Are They Really Holding You Back?(01:18:40) Resiliency & Grit – Pushing Through When Things Get Tough(01:25:22) Stop Looking for the Easy Way – Why Pivoting is Better Than Quitting(01:30:00) Wrapping Up: Takeaways & A Special Giveaway!SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collectiveConnect with Lauren, Jaime, and Logan Below!Lauren: Facebook: https://www.facebook.com/lauren.mcwhorter7 Her Group: https://www.facebook.com/share/g/1QEk4rRz4z/?mibextid=wwXIfr Instagram: https://www.instagram.com/laurenmcwhorter.nutrition/ Jaime:Facebook: https://www.facebook.com/strengthbyjaimebarroso Her Group: https://www.facebook.com/groups/teamstrengthjb/ Instagram: https://www.instagram.com/strengthbyjaimebarroso/ TikTok: https://www.tiktok.com/@strengthbyjaimebarroso Logan: Facebook: https://www.facebook.com/logan.decamp.1 His Group: https://www.facebook.com/groups/107242674824726 Instagram: https://www.instagram.com/champdecamp/ TikTok: https://www.tiktok.com/@champdecamp 

Summary:In this episode, Chase and Chris tackle some of the most common struggles people face on their fitness journey. They answer listener questions about overcoming workout burnout, making rest days feel productive, staying hydrated without overthinking it, and whether protein supplements are really the best option.Chase also shares his own experience taking a diet break, explaining why sometimes stepping back can actually help you move forward. Plus, the guys reflect on nearly 300 episodes of the podcast, the growth they've seen, and why they never turn their show into a sales pitch.If you're feeling stuck, unmotivated, or just need some practical tips to keep pushing forward, this episode is packed with insights to help you stay on track!Chapters:(00:00) Celebrating 299 Episodes & Looking Back on the Journey(06:32) The Best (and Worst) Parts of Podcasting(10:35) Should You Get Most of Your Protein from Supplements?(15:37) How to Reignite Your Passion for Fitness(23:40) The Easiest Ways to Drink More Water Without Overthinking It(28:41) How to Stop Feeling Guilty About Taking Rest DaysSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary:In this episode, Chase and Chris sit down with Jillian, a dedicated mom, bus driver, and fitness enthusiast who has completely transformed her life. Jillian shares her journey from struggling with weight gain due to fast food and restrictive dieting to finding sustainable success through strength training and mindset shifts.She talks about the moment she decided to change—getting out of breath tying her shoes—and how she went from dreading exercise to squatting 175 lbs with confidence. Jillian explains how she balances fitness with her demanding schedule, the importance of setting realistic goals, and how she overcame the fear of "getting bulky" from weightlifting.If you're someone who struggles with consistency, prioritizing yourself, or the all-or-nothing mindset, Jillian's story will inspire you to keep pushing forward, one step at a time.Chapters:(00:00) Welcome & Introducing Jillian(01:10) Jillian's Life as a Busy Mom and Bus Driver(02:42) The Start of Her Health Struggles(04:58) The Turning Point: Prioritizing Herself(06:20) Discovering Strength Training(09:46) From Fear of Lifting to Loving Heavy Weights(13:22) The Struggle of Balancing Fitness and Work(17:34) Overcoming the All-or-Nothing Mindset(22:24) Jillian's Biggest Wins & Confidence Boost(26:39) Setting an Example for Her Kids(32:24) How to Keep Going on the Hard Days(37:19) Advice for Women Afraid of Strength Training(44:44) Why Motivation Doesn't Matter—Discipline Does(46:38) Jillian's Thoughts on Working with a Coach(49:25) Where to Follow Jillian's JourneySUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:

SummaryIn this episode, Chase and Chris answer listener questions about common struggles in March, fitness plateaus, and optimizing fat loss. They discuss why many people give up on their diets around this time of year and how small adjustments—rather than drastic changes—can make all the difference.Take our Diet Audit if you're feeling stuck and need to know where to pivot next: https://api.leadconnectorhq.com/widget/survey/sb2k7vg9UuugAGSwLM2FThey break down the benefits of walking more than 10,000 steps a day, whether Zone 2 cardio is necessary, and why whole grains are better than processed grains. They also touch on the importance of healthy fats in your diet and the best way to cook vegetables to keep their nutrients. If you're feeling stuck in your fitness journey, this episode will give you the tools to pivot instead of giving up!Chapters(00:00) Why March Is a Make-or-Break Month for Dieters(08:01) Should You Walk More Than 10,000 Steps a Day?(14:24) Is Zone 2 Cardio Necessary for Fat Loss?(20:14) Why Healthy Fats Matter More Than You Think(25:08) Whole Grains vs. Processed Grains – Do They Really Matter?(28:54) The Best Way to Cook Vegetables for Maximum NutritionSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris break down the key differences between online coaching and in-person training. If you've ever thought you needed a trainer standing next to you to stay motivated, this conversation might change your perspective.Chris shares his experience of starting as an in-person trainer, only to realize that most of his clients weren't struggling with workouts—they were struggling with nutrition, mindset, and accountability. He and Chase discuss why online coaching can often provide a higher level of support, flexibility, and real-time guidance that traditional in-person training lacks.They also dive into common concerns, like getting feedback on form, staying consistent without scheduled sessions, and whether a hybrid approach is a good option. If you're wondering which type of coaching is right for you, this episode will help you figure out the best fit for your goals and lifestyle.Chapters(00:00) - Welcome & Episode Overview(01:38) - Chris's Journey: From In-Person Training to Online Coaching(03:42) - Why In-Person Training Can Be Challenging(06:38) - The Pros of In-Person Training(10:02) - The Downsides of In-Person Training(14:25) - Why Online Coaching Offers More Flexibility and Support(22:01) - Addressing Common Concerns About Online Coaching(25:04) - Is Hybrid Coaching the Best of Both Worlds?(27:58) - Final Thoughts: Choosing the Best Option for YouSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary:In this Q&A episode, Chase and Chris tackle some of the most common struggles when it comes to food, mindset, and motivation. They dive into the concept of "facts over feelings", explaining why waiting for motivation to strike is a losing game. They discuss how to manage food noise—the constant thoughts about food and cravings—and share strategies to quiet the noise and take control.They also break down the differences between whole grain and protein pasta, how to choose the best bread for your goals, and why calories matter more than trendy labels. Plus, they cover practical ways to handle cravings, clean up your environment, and shift your mindset for long-term success. If you're struggling with food obsession or emotional eating, this episode is packed with insights and actionable tips to help you move forward.Take the Relationship with Food Quiz: https://info.conquerfitnessandnutrition.com/relationshipwithfoodquiz-2404 Chapters:(00:00) - Welcome Back! Answering Your Top Questions(00:31) - Facts Over Feelings: Why Motivation Isn't Required(02:00) - Your Feelings Aren't Facts: Taking Control of Your Mindset(06:50) - Choosing the Right Carbs: Bread, Pasta & Calories(11:51) - Whole Grain vs. Protein Pasta: Is It Worth It?(13:09) - Managing Food Noise: What It Is & How to Fix It(20:42) - Cravings & Dopamine: Why You Keep Wanting More(25:01) - Setting Up Your Environment for Success(27:14) - When to Seek Therapy for Food Struggles(27:34) - Final Thoughts & How to Connect with UsSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris welcome back Iman, a returning guest from Episode 43, to dive deep into the topic of people pleasing—how it affects your health, mindset, and weight loss journey. They discuss how saying yes too often can lead to self-sabotage, why setting boundaries is crucial, and how small changes can create a ripple effect in your life and even inspire those around you.Iman shares practical tips on how to start prioritizing yourself, from blocking off lunch breaks to confidently saying no without guilt. The hosts also explore the emotional and societal roots of people pleasing, offering insights on how to reframe your mindset and take control of your choices.If you've ever struggled with saying no, putting yourself last, or feeling guilty for making your health a priority, this episode is a must-listen!Chapters(00:00) - Welcome Back, Iman Whyte!(01:30) - Small Talk: Winter Weather Woes(03:00) - Iman's Background & Coaching Philosophy(07:00) - The Psychology Behind Weight Loss Struggles(10:30) - The Role of Food Accessibility & Socioeconomic Factors(15:30) - What Is People-Pleasing & How It Holds You Back(20:00) - How People-Pleasing Leads to Self-Sabotage(25:00) - Setting Boundaries & Saying No Without Guilt(30:00) - The Power of Hard Conversations(35:00) - Practical Tips to Stop People-Pleasing(40:00) - How Saying No Can Inspire Others(45:00) - The Long-Term Impact of Breaking Free from People-Pleasing(50:00) - Final Thoughts & Where to Find ImanConnect with Iman:Instagram: https://www.instagram.com/builtbybalance_iman/ Facebook: https://www.facebook.com/iman.whyteHer Facebook Group: https://www.facebook.com/share/g/18kD2grRki/SUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris are back for another coaches' roundtable Q&A, tackling some of the most common struggles in nutrition and fitness. They kick off with exciting news—Allicia, a former client with an inspiring weight loss journey, is joining the team as the new Community Success Manager!The conversation then shifts into strategies for staying on track with your goals, even when faced with weekend temptations and social events. The coaches emphasize the importance of planning ahead, treating weekends like any other day, and making mindful choices when eating out. They also discuss overcoming mindless snacking, why structured meals can help reduce food noise, and the importance of setting clear boundaries with your nutrition habits.Finally, they dive into the big question—can you lose fat and build muscle at the same time? Chase and Chris break down the nuances of fat loss, maintenance, and muscle-building phases, helping you decide which goal to prioritize based on where you are in your journey.If you struggle with weekends, mindless eating, or finding the right balance in your fitness journey, this episode is packed with actionable strategies to help you succeed!Get a FREE Macro Calculation & Personalized Goals: ⁠https://api.leadconnectorhq.com/widget/survey/sb2k7vg9UuugAGSwLM2F ⁠Chapters00:01 Exciting News: A New Team Member Joins!03:10 How to Stay Consistent on Weekends & Social Events10:50 Mindless Snacking: Why It Happens & How to Stop It19:39 The Power of Structured Meals Over Constant Snacking27:08 Can You Lose Fat & Build Muscle at the Same Time?32:33 Final Thoughts & How to Get Your Own Metabolic AssessmentSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary:In this episode, Chase and Chris tackle shiny object syndrome—the constant urge to chase new diets, workout plans, and weight-loss shortcuts. With the new year in full swing, many people feel tempted to switch things up, but is that really the best move?They break down why people struggle with staying consistent, how comparison fuels frustration, and why boring but effective habits are the key to lasting results. Plus, they cover when it's actually okay to pivot and how to recognize if a change is necessary or just another distraction.If you've ever found yourself jumping from one plan to another, questioning whether your progress is “fast enough,” or getting sucked into the latest diet trend, this episode is for you!Chapters:00:00 – Welcome & The Truth About Shiny Object Syndrome01:45 – Why People Struggle With Staying Consistent02:49 – Can Shiny Object Syndrome Ever Be Good?04:50 – Comparison & The Problem With “Faster” Results07:00 – Why You Keep Getting Distracted (And How To Stop)09:34 – The Danger of Constantly Changing Your Goals16:03 – Consistency Beats Novelty: Are You Actually Sticking With It?20:00 – The “Boring” Work That Actually Gets Results26:22 – When Is It Time to Pivot?32:24 – Final Thoughts & The Power of Sticking With ItSUBMIT YOUR QUESTIONS to be answered on the show:➡️ https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:

Summary:In this episode ofThe Chasing Health Podcast, Chase and Chris dive into another Coaches' Roundtable Q&A, tackling questions on planning, training, and recovery. They start by discussing the importance of having a plan in place—whether it's for meals, workouts, or overall fitness goals—to help reduce stress and make progress easier.Then, they answer listener questions, covering topics like how often to adjust your calorie intake, when to add cardio to your routine, and how to improve workout recovery. They also share their own training splits and talk about their least favorite exercises (spoiler: single-leg work is not a fan favorite!).If you struggle with sore muscles after workouts or wonder when you should tweak your calories or cardio, this episode is packed with practical tips to help you stay consistent and see results.00:00Welcome Back! Coaches' Roundtable Q&A00:44The Power of Planning: Reducing Anxiety & Staying Consistent03:04Why Having a Plan Helps You Avoid Overwhelm08:00How Often Should You Adjust Calories?13:41Chase & Chris' Current Training Splits & Least Favorite Exercises19:27 When Should You Add Cardio?25:09 How to Reduce Soreness & Recover Faster from Workouts28:47Closing Thoughts & How to Submit Your QuestionsSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us: Chase's Instagram:https://www.instagram.com/changing_chase/Chris' Instagram:https://www.instagram.com/conquer_fitness2021/Facebook Group:https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching:https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective:https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryYou know what to do, but why aren't you doing it? Chase and Chris dive into the gap between knowing and doing—and how accountability, coaching, and support make all the difference. They discuss why knowledge alone won't get you results, why your spouse or friends aren't the best accountability partners, and why having a coach can help you see (and fix) blind spots in your journey. If you've ever felt stuck, frustrated, or like you're spinning your wheels with fitness and nutrition, this episode will help you understand what's really missing.Interested in 1:1 Coaching:⁠https://conquerfitnessandnutrition.com/1on1-coaching⁠ Chapters00:00Introduction: Why We're Talking About This Today01:00The Missing Link: You Know What to Do, But You're Not Doing It02:00Coaching Is Not About Magic Fat Loss Formulas05:00Why Friends & Family Make Terrible Accountability Partners08:00The Real Role of a Coach: Support, Clarity, and Consistency11:30Why Information Isn't the Problem (And What Is)14:00Trying Harder Isn't the Answer—Trying Smarter Is17:00Why Accountability Works: Removing Internal Excuses20:00Coaching Helps You See What You Can't See23:00Small Tweaks That Lead to Big Results26:00Framework & Structure: Why It's Not Just About Motivation30:00The Real ROI: Coaching Saves You Time, Money, and Frustration35:00Final Thoughts: Stop Wasting Years, Take Action NowSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us: Chase's Instagram:https://www.instagram.com/changing_chase/Chris' Instagram:https://www.instagram.com/conquer_fitness2021/Facebook Group:https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching:https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective:https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris answer some of your most common health and fitness questions! Chris shares his struggles with getting back into the gym after a rough week, and Chase talks about battling a cold while staying on track with his goals. They dive into topics like whether you should train one limb at a time, how to handle late-night hunger, and why you might feel guilty about eating certain foods. Plus, they break down the pros and cons of different tracking apps and whether premium versions are worth it. If you've ever struggled with food guilt, tracking your progress, or finding balance in your fitness journey, this episode is for you!Chapters00:00 - Catching Up: Gym Struggles & Getting Back on Track05:21 - Unilateral Training: Should You Train One Side at a Time?10:13 - Late-Night Hunger: Eat or Wait It Out?15:40 - Food Guilt: Why Do You Feel Bad About Eating "Off Plan"?24:03 - Protein Supplements: How Much is Too Much?27:39 - Best Tracking Apps: MyFitnessPal, Chronometer, & MoreSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us: Chase's Instagram:https://www.instagram.com/changing_chase/Chris' Instagram:https://www.instagram.com/conquer_fitness2021/Facebook Group:https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching:https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective:https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Are you spending hours in the gym but not seeing the results you want? Chase and Chris break down the biggest mistakes people make with their workouts and how to fix them. From group classes that don't build real strength to the myth that lifting makes you bulky, this episode is packed with insights to help you get the most out of your training. Whether you're working out at the gym or at home, learning how to train smarter (not just harder) will help you finally see progress. Plus, we talk about the importance of progressive overload, rest and recovery, and why having a structured plan is key to success. Chapters 00:00 Welcome to the Episode02:00 The Biggest Gym Mistakes04:30 Why Progressive Overload Matters06:00 Breaking Through Plateaus08:30 Choosing the Right Exercises12:00 Signs Your Routine Isn't Working15:00 What Makes an Effective Gym Routine?21:00 Training for Real Life24:00 The Role of Rest and Recovery28:00 Debunking Fitness Myths32:00 Training With Intention34:00 Final Thoughts & How to Support the Show SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary: In this Q&A episode, Chase and Chris answer listener questions about workout routines, diet fatigue, and why the scale might not be moving even when you're doing everything right. They break down the debate between squats and walking for blood sugar regulation, explain how to tell if your calorie deficit is too low, and share their personal fitness goals. Plus, they give a behind-the-scenes look at how they teamed up to build their coaching business. Tune in for practical tips, real talk, and a few laughs along the way! Chapters: 00:00 Chase Almost Blows Up His House (Not Really)02:00 Squats vs. Walking: Which is Better?05:00 How to Know If Your Calories Are Too Low07:15 What Causes Diet and Exercise Fatigue?12:00 How Often Should You Change Your Workouts?14:00 Why Food Labels Can Be Misleading16:00 How We Started Our Coaching Business23:00 Our Personal Fitness Goals & Workout Routines28:30 Chris Brags About Florida Weather (Again) SUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris dive into common struggles with motivation, food choices, and food noise. They discuss why waiting to "feel ready" can hold you back from making progress and how small actions, even when you're unmotivated, can create long-term success.The conversation shifts to food decisions—how to choose between whole grain and protein pasta, what to look for in bread and tortillas, and why it's important to focus on what works for you rather than trendy labels. They also tackle the growing discussion around "food noise," explaining what it is, why it happens, and practical ways to reduce it—without relying solely on therapy.If you've ever struggled with cravings, emotional eating, or feeling overwhelmed by food choices, this episode is packed with insights to help you take control and stay consistent.Take the Relationship with Food Quiz: https://info.conquerfitnessandnutrition.com/relationshipwithfoodquiz-2404Chapters(00:00) - Welcome to the Q&A Episode!(00:31) - Facts Over Feelings: Taking Action Without Motivation(02:30) - The Power of Perspective: Your Feelings Aren't Facts(05:34) - How to Choose the Right Carbs: Bread, Pasta & Labels(09:47) - Are You Overthinking Your Food Choices?(13:09) - Food Noise: What It Is & Why It Happens(16:46) - Are You Actually Hungry or Just Thinking About Food?(18:44) - Dopamine, Cravings & Why You Want More Food(20:42) - How to Reduce Food Noise Without Restriction(23:40) - Find Dopamine Outside of Food: New Habits & Strategies(25:01) - Setting Up Your Environment for Success(26:29) - When to Consider Therapy for Food StrugglesSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching? https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode, Chase and Chris welcome special guest Liz Wolfgang, a coach who specializes in functional health and ADHD. They dive deep into the challenges ADHD can bring to nutrition, fitness, and everyday life. Liz shares her personal journey of being diagnosed in her 30s and how she learned to manage ADHD through food, movement, and lifestyle changes. They cover topics like binge eating, restrictive dieting, struggling with motivation, and how small strategies—like pre-tracking meals or setting timers—can make a big difference. Liz also busts some myths about self-diagnosing ADHD and explains why getting tested can be helpful but isn't always necessary. If you've ever struggled with staying on track or wondered if ADHD is playing a role in your health journey, this episode is packed with valuable insights! Chapters 00:00 Introduction to the Episode & Guest Liz Wolfgang02:09 Liz's Background & How She Got into Coaching03:21 How Liz Discovered She Had ADHD05:38 What ADHD Testing Looks Like07:31 Managing ADHD: Medication, Therapy, & Lifestyle Changes10:46 How ADHD Affects Nutrition: Bingeing, Restriction & Dopamine Seeking13:11 The Dangers of Self-Diagnosis & Instant Gratification Culture17:30 ADHD vs. Screen Addiction: What's the Difference?19:33 Is ADHD Genetic or Developed Over Time?23:39 The Impact of ADHD on Sleep & Overstimulation27:19 Struggles with Meal Planning & Tracking with ADHD32:25 How ADHD Affects Exercise & Sticking to a Routine35:59 When “Flexibility” Becomes an Excuse Not to Work Out38:46 Tips for Managing ADHD in Social Situations & Parties39:39 What to Do If You Suspect You Have ADHD42:34 Why You Should Advocate for Yourself with Doctors43:40 How to Connect with Liz Wolfgang Connect with Liz on Instagram: @pcos.coach.lizzy - https://www.instagram.com/pcos.coach.lizzy/ SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:  Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching  Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this Q&A episode of The Chasing Health Podcast, Chase and Chris dive into three insightful listener questions about fitness, nutrition, and lifestyle. They discuss how to identify and break through fitness plateaus, emphasizing the importance of consistency, accurate tracking, and focusing on nutrition. They also unpack how stress and poor sleep can affect weight loss, offering practical tips for managing stress effectively. Finally, they share their top recommendations for building a home gym, catering to both beginners and advanced fitness enthusiasts. This episode is packed with actionable advice, relatable stories, and a bit of humor to keep you motivated on your health journey! Chapters 00:00 Welcome Back! Q&A Roundtable00:41 Breaking Through Plateaus: Are You Really Stuck?09:48 Stress and Weight Loss: What You Need to Know13:28 Building the Ultimate Home Gym: Essentials and Upgrades18:08 Keep Your Questions Coming! How to Get Involved SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode of The Chasing Health Podcast, Chase and Chris dive into a phrase we've all said before: “Tomorrow's a new day.” They explore the positives and negatives of this mindset when it comes to fitness, nutrition, and life. While the ability to let go of perfection and reset is vital, using this phrase too often can lead to procrastination and inconsistency. Chase and Chris break down how to find the balance between giving yourself grace and staying committed to your goals. They share practical tips on creating a sustainable plan, setting realistic standards, and staying consistent without guilt or shame. The episode also discusses strategies like planning ahead, defining what "good" looks like for you, and evaluating your habits. This conversation will inspire you to take control, make conscious choices, and stop falling into the “I'll start tomorrow” trap. Chapters 00:00 Welcome Back! Setting the Stage for Today's Topic01:10 The Power of "Tomorrow Is a New Day" (When It's Positive)02:45 Why Grace Is Important (But Only to a Point)06:20 The Slippery Slope of Saying "Tomorrow Is a New Day" Too Often10:00 Context Matters: Defining "Good Days" and Consistency15:30 How Procrastination Ties into the “Tomorrow” Mindset18:00 Real Talk: The Cost of Delaying Action20:45 The Root of the Problem: Why We Keep Falling Off Track24:00 Creating Control in Unplanned Situations27:00 Learning When to Say Yes vs. No28:30 Self-Evaluation and Tracking Consistency SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode, Chase and Chris tackle your burning health and nutrition questions! They start by exploring the differences between whey protein concentrate and isolate in high-protein yogurts, emphasizing how individual gut health impacts tolerance. Next, they dive into sleep issues at age 45 and beyond, discussing how hormones like estrogen, cortisol, and melatonin affect sleep quality and offering actionable tips to improve rest. The conversation then shifts to the controversial topic of cheat days, where they advocate for incorporating favorite foods into a balanced diet instead of labeling them as "cheats." Finally, they discuss how to use the scale as a tool without letting it affect your mindset or progress. This episode is packed with practical advice and strategies to help you navigate your health journey with confidence! Chapters 00:00 Welcome Back to The Chasing Health Podcast00:38 The Truth About Whey Protein Yogurt: Concentrate vs. Isolate05:06 Sleep Struggles at 45: Hormones and Lifestyle Fixes18:04 Cheat Days vs. Balance: How to Enjoy Your Favorite Foods23:01 When to Stop Weighing Yourself: Fixing Your Relationship with the Scale31:59 Closing Thoughts and Next Week's Teaser SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode of The Chasing Health Podcast, Chase and Chris welcome Kristen Elizabeth, an inspiring coach with a remarkable story of perseverance and growth. Kristen shares how she transitioned from active duty in the Army to becoming a leading coach for high-performing women. She opens up about hitting rock bottom, rebuilding her life after personal hardships, and the mindset shifts that led her to success. Listeners will learn about: The importance of resilience and embracing challenges. How to pivot and rebuild when life throws curveballs. Practical advice for staying consistent in health, fitness, and business. The power of taking action, even when it's messy or imperfect. Why coaching and mentorship can accelerate your personal and professional growth. Kristen's story serves as a reminder that no matter how tough life gets, rebuilding is always possible if you choose to take one step at a time. Chapters 00:00 Welcome and Introducing Kristen Elizabeth01:15 Kristen's Coaching Journey: From the Army to Helping Women Thrive03:09 Overcoming Rock Bottom: Kristen's Inspiring Backstory05:30 Lessons from Hardship: Resilience and Mental Toughness07:57 How the Military Shapes Discipline and Focus12:13 Beyond the Scale: How Transforming Your Body Impacts Your Life16:51 Tackling Overwhelm: Strategies for Busy Moms and Professionals20:24 Comparison Trap: How to Focus on Your Journey30:13 Building Resilience: Starting Small and Growing Stronger33:19 Complacency vs. Growth: How to Keep Raising the Bar45:56 The Value of Mentors: Why Support Accelerates Success48:38 Embracing the Messy Middle: How Imperfect Action Leads to Wins50:29 Kristen's Final Words: Decide, Take Action, and Transform Connect with Kristen on Instagram: @thefaithfilledceo SUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase's Instagram: @changing_chaseChris' Instagram: @conquer_fitness2021Facebook Group: Join The Fit Fam CollectiveInterested in 1:1 Coaching: Conquer Fitness and Nutrition CoachingJoin The Fit Fam Collective: Learn More Here

Summary In this episode of The Chasing Health Podcast, Chase Smith and Chris Bealhen tackle your burning health and fitness questions in another installment of the Coaches Roundtable. They cover essential topics, like whether you can maintain muscle without strength training, the effectiveness of weighted vests, and why cravings spike after the holidays. The coaches also discuss how to make health goals feel less like a chore and the power of community support in reaching your goals. This episode is packed with practical tips and encouragement for staying consistent on your fitness journey. Chapters 00:00 Welcome to the Coaches Roundtable01:21 Can You Maintain Muscle Without Strength Training?09:11 Are Weighted Vests Worth It?12:24 Turning Healthy Habits into Something You Enjoy20:49 The Power of Community in Your Health Journey25:40 Managing Post-Holiday Cravings SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode, Chase Smith and Chris Bealhen discuss practical, sustainable strategies to achieve fat loss in 2025. They share the importance of focusing on consistency over perfection, fueling your body rather than punishing it, and understanding that hormones are not an excuse but part of the equation. They dive into mindset shifts, like breaking the day into chunks and celebrating small wins, and emphasize the power of strength training, balanced nutrition, and stress management. With humor, real-life examples, and actionable advice, this episode is packed with insights to help listeners crush their health goals this year. Chapters 00:00 Introduction02:00 Reflecting on the Recent Webinar and Challenge Excitement03:17 Fat Loss Tip #1: Stop Chasing Perfection, Focus on Consistency06:39 Breaking the All-or-Nothing Mindset15:29 Fat Loss Tip #2: Fuel Your Body, Don't Punish It18:26 Normalizing Balanced Nutrition Over Extreme Diets23:56 Fat Loss Tip #3: Hormones Aren't the Enemy – You Just Need a Strategy28:27 Menopause, Metabolism, and Maintaining Muscle Mass34:00 The Importance of Six Weeks of Consistency35:16 Closing Thoughts and Podcast Milestones Catch the Webinar Replay: https://conquerfitnessandnutrition.com/sustainable-fat-loss-webinar-01062025 Join the Challenge (Kickoff 1/20/25): https://conquerfitnessandnutrition.com/registration SUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode of The Chasing Health Podcast, Chase and Chris dive into a New Year's Q&A session to tackle some of your most pressing fitness and wellness questions. From the debate on flat shoes versus arch-supported shoes for lifting to balancing family responsibilities with personal health goals, the hosts offer practical tips for making sustainable changes. They also discuss the psychological hurdles of restarting your fitness journey, whether it's after a holiday season or just a period of low motivation. Wrapping up with advice on short-term fitness goals for an upcoming vacation, Chase and Chris remind listeners that sustainable habits are the key to long-term success. Chapters 00:00 Happy New Year & Fitness Goals for 202502:15 Should You Wear Flat Shoes for Lifting?07:36 Treadmill vs. Outdoor Walks: What's the Difference?09:49 Getting Back into Fitness When Motivation Is Low14:10 Prioritizing Health Without Feeling Selfish23:20 Short-Term Plans for Vacation Confidence SUSTAINABLE FAT LOSS WEBINAR (JAN 6) - CLICK HERE TO REGISTER AND/OR FOR THE REPLAY SUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode of The Chasing Health Podcast, Chase and Chris dive into invaluable advice for anyone starting or restarting their fitness journey, especially with the new year upon us. Drawing on insights from their clients and their own experiences, they discuss the lessons they wish they had known earlier. From understanding maintenance calories to embracing progress over perfection, this episode is packed with practical tips and mindset shifts to help you succeed. Whether you're just getting started or need a reminder to stay consistent, this conversation will inspire and guide you toward your goals. Chapters 00:00 Introduction: Why This Episode Is Important01:18 Learning from Others' Success: Why Experience Matters01:54 Maintenance Calories: A Key to Long-Term Success05:08 Why Sustainable Weight Loss Is Better Than Fast Results06:57 Consistency Over Perfection: Breaking the All-or-Nothing Mindset09:31 Calorie Counting and the Power of Small Adjustments12:42 How to Start Tracking Accurately and Build a Lasting Habit16:40 Weight Loss Isn't Linear: Patience and Trusting the Process20:12 Giving Yourself Grace and Overcoming Setbacks24:48 Owning Your Uniqueness: Be Proud to Be “The Weird One”27:28 Why Accurate Tracking Matters for Sustainable Progress31:03 The Life-Changing Impact of a High-Protein Diet34:44 The Role of Grit and Grace in Achieving Your Goals38:47 Diet Breaks: Why Rest Is Essential for Progress46:31 The Power of Community in Reaching Your Goals47:20 Final Thoughts on Consistency and Long-Term Success SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this Q&A episode, Chase Smith and Chris Bealhen tackle listener-submitted questions about staying consistent with health and fitness goals, even during the busy holiday season. They discuss strategies for healthy recipe substitutions, overcoming gym anxiety, balancing rest with discipline, and setting realistic, sustainable goals for the new year. If you've ever struggled with motivation, food tracking, or feeling out of place at the gym, this episode is packed with actionable advice to help you stay on track and achieve your health goals! Chapters 00:00 Welcome to the Coaches Roundtable Q&A01:30 Healthy Recipe Substitutions: Finding Balance in Holiday Treats06:30 Simplifying Food Tracking: Levels of Accuracy and Freedom13:30 Overcoming Gym Anxiety: Building Confidence at the Gym21:30 Rest vs. Laziness: Listening to Your Body Without Guilt26:50 Setting Sustainable Goals for 2025 ⁠REGISTER FOR THE FREE WEBINAR - CLICK HERE!⁠ SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective