The Chasing Health Podcast

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris kick things off with a story about a client breaking free from the restrictive Optavia diet and learning to enjoy real food again. They dive into why some diets hurt your relationship with food, how strength training can help your mental health, and how to know if you're building muscle or gaining fat. They also talk about how to keep showing up when you're in pain or struggling mentally. If you've ever felt stuck with dieting, confused by the scale, or just needed a push to keep going, this one's for you.Chapters(00:00) From Optavia to Freedom: Learning to Eat Real Food Again(03:18) How Extreme Diets Damage Your Relationship with Food(07:52) A Vegas Analogy: What These Diets Don't Prepare You For(08:15) The Gym Isn't Therapy, But It Helps: Exercise and Mental Health(12:36) How to Tell if You're Gaining Muscle or Fat(18:44) Building Muscle Takes Time – Don't Quit Too Soon(18:58) How to Stay Disciplined on Hard Mental Health Days(27:09) Showing Up Through Pain: Adjusting Expectations & Staying ConsistentSUBMIT 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 why junk food feels so hard to resist and how it's more than just a matter of willpower. They explain how your brain's reward system works—especially with dopamine—and why you keep chasing that “first bite” feeling. They also share real-life strategies for breaking habits, creating a better food environment, and learning how to manage cravings in a more helpful way. You'll learn why emotional eating is so common, how childhood habits play a role, and what you can do to feel more in control around food without being super restrictive.Chapters(00:00) Why Junk Food Feels So Addictive(01:30) Post-Trip Cravings & Environmental Triggers(03:00) How Dopamine Drives Overeating(04:45) Why One Bite Is Never Enough(06:00) The Pleasure Hub & Sugar “Addiction”(08:15) How Food Companies Hack Your Brain(10:00) Marketing, Grocery Stores & Mind Games(12:30) Emotional Eating vs. Physical Hunger(15:00) The Role of Childhood & Nostalgia(18:00) Restriction, Binging & the Rubber Band Effect(21:00) Mindful Indulgence & The Gas Station Trick(24:00) The “I Deserve This” Cycle(28:00) Breaking Automatic Habits & Nighttime Eating(32:00) Rewiring the Brain: Small Wins & Pattern Interrupts(38:00) Real Strategies to Reduce Cravings Without RestrictionSUBMIT 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 are back at it after a fun (and exhausting) weekend to answer listener-submitted questions about fitness, nutrition, and real-life health habits.They kick things off by sharing stories from their trips — from epic music festivals to hilarious jalapeño-filled nachos at 3 a.m. — and talk about how they ease back into their routines after time off.Then they dive into your questions, including:How long does it really take to lose muscle if you skip the gym?What do coaches like Chase and Chris eat when they're in a calorie deficit?How to balance structure and flexibility without losing your mindAnd how to finally stop starting over every Monday and build momentum for realWhether you're looking for simple meal ideas or struggling to stay consistent, this episode is full of practical tips, real talk, and a few good laughs.Chapters(00:00) Back from the Weekend: Nashville & Festival Stories(03:00) Disconnecting to Recharge: Presence Over Perfection(07:30) Q1: How Fast Do You Lose Muscle When Skipping the Gym?(13:00) Q2: What We Eat in a Calorie Deficit (and Our Grocery Staples)(25:00) Q3: How to Build Real Momentum Without Starting Over Every Monday(28:45) Q4: Structure vs. Flexibility – How to Find the Right Balance(35:00) Wrap Up and How You Can Submit Questions for the ShowSUBMIT 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 two things that make fat loss a lot easier — protein and fiber. They explain how these two nutrients help you feel full, fight cravings, and make sticking to a calorie deficit much more doable.They share real client stories, helpful rules of thumb, and simple tips to eat more protein and fiber every day — without feeling overwhelmed or having to change your entire diet overnight.If you've ever struggled with hunger, cravings, or just can't seem to stick to your plan, this episode gives you practical tools to change that — starting today.Chapters(00:00) Two Keys to an Easier Fat Loss Journey(00:57) Why Protein Is So Filling (And How It Helps Cravings)(03:25) Protein's Fat-Burning Bonus: The Thermic Effect(05:20) How Eating “Good” All Day Can Backfire at Night(07:17) Building High-Protein Meals the Right Way(09:19) Pre-Tracking: The Underrated Game Changer(11:40) Shopping Smart: Stocking Up on Protein Staples(14:07) The “Add a Zero” Rule for Identifying Good Protein Sources(16:09) Rewiring the Way You Eat(18:06) What Real Progress Looks Like with Protein(19:05) Fiber: The Other Fat Loss MVP(20:27) High-Fiber Foods That Actually Keep You Full(21:41) Supplements: When They Help (And When They Don't)(24:38) Why Whole Foods Beat Shakes Every Time(25:31) Final Thoughts and Your Challenge This WeekSUBMIT 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 Coaches Roundtable, Chase and Chris tackle some of your biggest questions about nutrition, fat loss, and mindset. They cover how to take a mindful break from tracking without backsliding, whether you should go over calories to hit your protein, how carbs actually support your hormones, and the real difference between cardio and lifting for fat loss. You'll also hear practical tips for building meals to hit your macros with less stress.Then, they wrap up with a huge announcement: the FitFam Facebook group is about to hit 4,000 members, and to celebrate, they're giving away over $4,000 in coaching — including one grand prize of 90 days of 1:1 coaching for free! They break down who should apply, how to stand out, and why this giveaway means so much to them and the community.Apply for The Fit Fam 4K Giveaway: https://conquerfitnessandnutrition.com/giveaway-application Chapters(00:00) Celebrating 4,000 Members & Our Biggest Giveaway Yet(02:10) Why Now is the Best Time to Build Momentum(04:33) How to Win Free Coaching — What We Look For(07:33) Mindful Eating & Taking a Break From Tracking(12:30) The Truth About Carbs & Your Hormones(18:30) Best Way to Build Meals Around Your Macros(21:03) Should You Go Over Calories to Hit Protein?(23:00) Does Cardio Help With Fat Loss? What About Weight Training?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 talk all about how to make a comeback when life throws you off track. Life is messy for everyone—work, family, stress, travel—you name it. But that doesn't mean you have to quit your goals.They talk about how most people think they need to be perfect all the time or just give up completely. But instead, there's a better way—treating your health like a dimmer switch, not an on/off button.You'll hear real advice on how to stop yo-yo dieting, how to bounce back faster from setbacks, and how to build momentum even when life gets hectic. Plus, they share exciting news about a huge FitFam 4K Giveaway to help more women stay consistent through the holidays.Whether you're getting back on track or just need a boost, this episode is full of real talk, strategies, and motivation.Chapters(00:00) Life Is Messy—Let's Talk About the Comeback(01:44) The Real Reason You Keep Yo-Yo Dieting(03:58) Diet Culture and the Perfection Trap(06:42) Why Most People Retreat or Overcorrect(09:23) Simple Ways to Course-Correct After a Setback(10:51) Sports Comebacks and Real-Life Motivation(14:45) The Power of Support and Accountability(19:01) Announcing the FitFam 4K Giveaway(24:14) How to Pivot When Life Feels Like Chaos(30:27) Redefining Progress Beyond the Scale(35:30) Moms, Busy Lives, and Finding Flexibility(38:11) You Don't Need to Earn a Comeback—Just Choose ItSUBMIT 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

SummaryChase and Chris are back for another Coaches Roundtable Q&A—and they're calling out the biggest lie we tell ourselves this time of year: “I'll start after the holidays.” If you've ever hit pause in November and hoped to restart in January, this episode is your wake-up call. The guys also break down machine workouts vs. Smith machine, clear protein vs. whey, and what gear to prioritize when building your home gym. Plus, they call out sneaky marketing tricks from popular meal brands and protein companies.Get ready for some tough love, practical tips, and a few hilarious moments (including a story about blended chicken shakes

SummaryIn this episode, Chase and Chris talk about how your environment can either help you reach your health goals or make it really hard. They talk about why relying on willpower doesn't work long-term and how small changes at home, work, and even in your car can make big differences. They share funny stories, helpful tips, and real examples from clients and their own lives. If you've ever found yourself standing in the kitchen with your hand in the cookie jar—this one's for you.Chapters(00:00) Introduction: Environment Can Make or Break You(01:15) Banana Bread, Kids, and Changing Household Habits(03:03) What Willpower Really Is (And Why You Can't Rely on It)(05:28) The Cookie Study: How Mental Energy Wears Down(07:11) What Drains Your Willpower Without You Knowing(08:29) Food Triggers Around You That You Don't Even Notice(09:03) Small Changes That Make a Big Difference at Home(10:58) Is It "Extreme" or Is It Just Smarter?(11:34) Creating Temporary Imbalance to Build Lasting Balance(12:50) Why You Don't Have to Be a Trash Can(14:54) Mindset Shift: Waste Bin vs Waistline(16:09) Breaking Old Habits From Childhood(18:26) Grocery Shopping: Are You Stuck in the Wrong Routine?(20:28) Budgeting for Success and the Myth of “Healthy Is Too Expensive”(21:10) Clean Up vs Build Up: Two Sides of Environment Work(23:02) Easy Wins: Prepped Foods, Quick Snacks, and Visibility(25:10) Healthy Swaps That Actually Satisfy(26:04) Final Thoughts: You're Either a Victim or a Victor(28:55) Environments You Forget About: Work, Car, and Social Settings(30:34) Social Settings: How to Stay in Control Without Missing Out(33:05) Practical Tips for Eating Out and Navigating Events(34:54) How Much of This Are You Making Harder Than It Has to Be?(36:04) Why Coaching Is More Than Macros and Workouts(36:45) Take the Kitchen Audit Challenge(37:20) Wrap-Up and Listener Call to ActionSUBMIT 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 start off with some fun banter about music festivals, crazy Uber ideas, and self-driving cars. Then they dive into a powerful conversation about childhood dreams—and why so many of us lose them. Chris shares a message he wrote about believing in yourself again, even when life tells you to “be realistic.”They also answer two listener questions: one about staying on track with your goals while traveling and another about what to do when you don't feel hungry on the weekends but know you need to eat. This episode is packed with motivation, laughs, and real talk about mindset, food choices, and living life fully.Chapters(00:00) Festival Recap, Crazy Uber Ideas & Self-Driving Cars(05:01) Childhood Dreams & Why We Stop Believing(06:59) How Diets Shape Self-Doubt & Limiting Beliefs(08:55) Rebuilding Confidence and Identity(10:18) Teaching Our Kids to Keep Dreaming Big(11:20) Chase's Childhood Dream & Inner Child Joy(13:06) Living Out Your Dreams in Different Ways(15:38) Regret, Risk, and Not Playing Small(16:42) Making Memories vs. Playing it Safe(18:58) What Will You Remember?(19:27) Q1: How to Stay Consistent with Goals While Traveling(23:32) The 1-1-1 Travel Method & Making Better Food Choices(25:49) Meal Planning Hacks When Eating Out(27:37) Being Mindful with Snacks and Airport Foods(28:30) Q2: What to Do When You're Not Hungry But Know You Need to Eat(30:41) Avoiding the Restrict-Binge Cycle & Listening to Your Body(32:20) Wrap Up & Submit 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryIn this episode, Chase and Chris dive into calorie cycling—what it is, how it works, and who it's best for. They explain how adjusting your calorie intake across the week can help with fat loss, improve flexibility, and reduce diet fatigue. They also talk about when it might not be a good fit, especially for those with a history of binge eating or food obsession. You'll hear examples, practical ways to set this up, and how to know if it's the right tool for you.They keep it real and simple, breaking everything down in an easy-to-understand way, including funny moments, personal stories, and tips that work in real life.Chapters(00:00) What is Calorie Cycling?(01:50) Does Your Body Care About Daily vs Weekly Calories?(03:40) Training vs Rest Days: Why You Might Eat Differently(05:05) Holidays, Events & Strategic High Days(06:46) Diet Fatigue & Low-Calorie Solutions(07:50) Permission vs Binge Mentality(09:49) Personalized Plans & Real Life Examples(12:00) The Risk of Binge-Restrict Cycles(13:20) Tracking is Key: Flexibility Requires Structure(16:24) Don't Use This as a Way to Binge on Weekends(17:57) Structured Flexibility, Not Punishment(20:00) Body Comp Changes, Not Just Scale Weight(21:01) How to Set Up Calorie Cycling(23:10) Scale Spikes After High Days(24:37) Fat Loss vs Weight Loss: Know the Difference(25:14) Protein Consistency & Adjusting Carbs/Fats(26:23) Long-Term Lifestyle or Short-Term Tool?(27:14) When Calorie Cycling Is NOT a Good Fit(27:57) Final Thoughts & How to Get StartedSUBMIT 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 answer listener questions and share some helpful tips to stay on track with your goals. They talk about why the scale isn't always the best way to measure progress, what “starvation mode” and “survival mode” really mean, and how medications can affect your weight. They also give tips on building healthy habits—like time blocking, saying “no” more often, and using helpful tools to stay consistent. Whether you're working on your fitness, mindset, or nutrition, there's something here for everyone!Chapters(00:00) Non-Scale Victories and Lost Lands Ready(04:38) Client Wins That Go Beyond the Scale(06:04) What Actually Works for Fat Loss(07:03) Q&A: Starvation Mode vs. Survival Mode(13:48) Q&A: Do Antidepressants Cause Weight Gain?(16:18) The Power of Saying No to See Results(21:47) Simple Tools That Help Clients Stay Consistent(22:42) Time Blocking for Better Success(27:02) A Game-Changing App for Building Habits(30:11) Final Thoughts and Productivity HacksSUBMIT 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 the 80/20 rule and why it's one of the best ways to reach your goals without going crazy. They explain what 80% consistency really looks like, how to track it, and why "good enough" might be better than trying to be perfect.You'll learn how to set realistic goals, stay on track even when life gets busy, and find what works for YOU. This episode is all about playing the long game and creating habits that actually last.Chapters(00:00) What is the 80/20 Rule?(01:50) Defining Consistency Beyond Just Calories(03:00) Tracking Consistency with Red Xs and Green Checks(05:00) How Data Creates Awareness (and Progress)(07:00) Different People, Different 80/20s(10:05) What Does Your 20% Really Look Like?(12:00) Eating Ice Cream and Still Losing Weight(14:00) How Exercise Buys You Flexibility(16:00) You Have to Earn Your Flexibility(17:30) Expecting Green Lights? Try Yellow and Red(20:30) Maintenance is a Win Too(22:00) Letting Go of Perfectionism(24:00) 80/20 for Food Quality(26:00) Personalization Over Perfection(28:00) Focus on the 20% That Brings 80% of Results(30:00) Why You Haven't “Earned” Your Workouts Yet(32:00) Breaking the All-or-Nothing Mentality(34:00) Building Your Consistency Over Time(36:00) Celebrate Process Wins, Not Just Outcomes(38:00) Why Messy Action Still Matters(40:00) When Tracking Consistency Feels Discouraging(42:00) You Only Have Two Options(44:00) Feelings Aren't Facts—Stick to the Plan(45:00) Emotional Maturity & Fat Loss(47:00) Growth vs Fixed Mindset(49:00) Final Homework: Track, Reflect, and Build from ThereSUBMIT 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 questions from their listeners and talk about what's been on their minds. They start off by rating their personal relationships with the scale and how something as small as changing your dinner time can cause huge changes on the scale – even if you didn't lose any body fat!They also talk about how people treat fat loss like a seasonal thing – being "all in" at certain times of the year, then falling off during vacations, holidays, and summer fun. This leads to people feeling like they're dieting all year without seeing real results. The guys break down how that happens and what to do instead.Next, they answer questions from listeners. They talk about how someone with muscle-wasting issues can begin to build strength again without doing too much too fast. They also share their honest thoughts about the carnivore diet (spoiler: they're not fans) and end with a fun question about what clients say or don't say that makes coaching easier or harder.Whether you're frustrated with the scale, struggling with consistency, or just wondering what your coach really wants to hear from you—this episode covers a lot.Chapters(00:00) How's Your Relationship with the Scale?(01:00) Chase's Early Dinner Experiment(03:00) Why the Scale Fluctuates (And Doesn't Always Mean Fat Gain)(06:00) The Seasons of Fat Loss: A Coaching Perspective(08:00) The Hidden Truth About “Year-Round” Dieting(11:50) How Consistent Are You Really?(12:55) Listener Q1: How to Build Muscle with an Autoimmune Condition(16:15) Listener Q2: Our Honest Take on the Carnivore Diet(21:00) Listener Q3: What Clients Don't Say (But We Wish They Did)(27:45) The Importance of Sharing Plans and Form Videos with Your Coach(29:20) Wrap Up + Scale Relationship 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, Chase and Chris talk with Allicia, a mom of two and a client of Chris who has been on a powerful health journey over the past year and a half. Allicia opens up about how her life changed after having her second child, going through a divorce, and still choosing to keep showing up for herself.She shares how she went from feeling lost and overwhelmed to confident and strong—both physically and mentally. Allicia talks about the challenges of emotional eating, building new routines, and learning how to believe in herself. She gives honest insight into how coaching helped her push through some of the hardest times in her life, including her identity shift and learning to take “messy action” instead of striving for perfection.If you've ever felt like life was too busy or messy to take care of your health, Allicia's story is the reminder you need that there is never a “perfect time” to start—only the decision to do it anyway.Chapters(00:00) Meet Allicia – Client, Mom, and Community Success Manager(02:00) Allicia's Background and Life in Colorado(04:40) Life Before Coaching: Struggles, Therapy, and Starting Over(07:30) Why Going to the Gym Was So Intimidating(09:00) Mental Health, Confidence, and Doing More with Her Kids(11:15) Starting from the Basics: Form, Nutrition, and Belief(13:00) The Shift in Belief: From Doubt to “I Can Do This”(14:50) Navigating Divorce Without Quitting on Herself(16:25) Real Lifestyle Change: From Lazy Bones to StairMaster Queen(18:45) Learning to Believe in Herself Through Progress(21:00) Emotional Eating, Sticky Notes, and Mindful Coping(24:30) Gaining Control: Cycle Awareness and Communication(27:00) Celebrating Wins: Water Slides, Hiking, and Personal Growth(30:00) Prepping for the Manitou Incline Again(32:45) Letting Go of All-or-Nothing Thinking(34:45) Why She Didn't Quit—Even in the Hardest Times(36:00) Leaning on Coaching for Support and Direction(40:15) Why Conquer Was Different From Anything She's Tried(43:00) Coach Chris on Allicia's Resilience and Growth(46:00) Rewriting 20+ Years of Beliefs in Just 18 Months(47:30) Allicia's Final Advice: There's Never a Perfect TimeSUBMIT 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 things off by sharing their most chaotic travel stories—everything from stolen wallets and missed deployments to a $3,500 boarding pass error. Then, they answer some awesome listener questions on how to stay on track during football season, why old struggles keep coming back, and how to stay motivated with your health journey after 50.They keep it real, offer practical tips, and remind you that one bad weekend doesn't ruin your progress—but consistent choices do matter!Chapters(00:00) Most Chaotic Travel Stories(08:48) Listener Q&A: How to Handle Tailgating and Game Day Parties(17:53) Why Do Old Struggles Keep Coming Back?(22:27) Losing Motivation After 50 and Learning to Trust Again(28:53) Final Thoughts & 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 Smith and Chris Bealhen talk about one of the most overlooked parts of any health and fitness journey... people.It's not just about workouts, calories, or macros. The people around you can either lift you up or make the road harder. Chase and Chris dive into how to handle unsupportive family members, friends, coworkers, and even the medical community.They share real stories, practical tips, and strategies to set boundaries, stay focused, and lead by example. You'll learn how to protect your progress, find the right support system, and avoid letting others pull you back into old habits.Chapters(00:00) Why People Around You Matter in Your Journey(02:00) Unsupportive Spouses and Family Dynamics(07:00) Setting Boundaries with Comments and Criticism(11:00) Leading by Example Without Forcing Change(15:00) Food Environments and Family Meal Strategies(20:00) Saying “No” Without Guilt(23:00) Parents and Loved Ones Who Don't Understand(28:00) Friends, Social Circles, and Saying No to Old Habits(33:00) Coworkers, Break Rooms, and Workplace Traps(39:00) Building Confidence in the Gym Community(46:00) Handling Sabotage—Intentional or Not(47:00) Social Media and Influencer Noise(51:00) Navigating Advice from Doctors and Medical Professionals(59:00) Final Thoughts: Focus on Boundaries, Growth, and Your CircleSUBMIT 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 answer five listener questions all about health, fitness, and mindset. They kick things off by asking a fun question: What would you do with one extra hour in your day (and no, you can't say work)? From there, they dive into topics like whether active rest between sets is helpful, why BMI isn't the best way to measure health, how to find affordable healthy meals, and how to beat negative thoughts that hold you back.This episode is full of helpful advice, real talk, and a few laughs too. Whether you're just getting started or deep into your journey, there's something in here for you.Chapters:(00:00) What Would You Do With an Extra Hour in Your Day?(05:45) Do You Really Not Have Time or Is It a Priority Problem?(08:55) Active Recovery Between Sets – Good or Not Necessary?(12:13) What Actually Measures Health if BMI Doesn't?(19:05) Best Healthy Foods to Boost Energy(22:23) Easiest & Cheapest Healthy Meals for Weight Loss(31:08) How Long Does It Take to Overcome Self-Limiting Beliefs?(35:15) Wrapping Up – Let Us Know 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

SummaryEver said, "I know what to do... I just don't do it"? You're not alone. In this episode, Chase and Chris break down the six real reasons people struggle to follow through on their goals—and what to do instead. From motivation drops to emotional avoidance, they show how your identity, mindset, and daily systems play a bigger role than willpower alone.They share relatable stories, client wins, and easy strategies that anyone can start using right away. If you're tired of starting over every Monday, this episode will show you how to actually stick to the habits that move you forward.Chapters(00:00) Why You Don't Follow Through(01:28) Experience Makes Change Harder(02:21) Identity vs. Intentions(03:45) Your Thermostat: Self-Sabotage Explained(06:51) Rewriting the Story With Daily Proof(07:04) Self-Talk and Inner Belief Systems(08:34) What Happens at Your "Upper Limit"(09:12) Addicted to the Start, Not the Process(10:54) Dopamine Hits and Bailing Early(12:18) Embracing the Boring Stuff(14:42) How to Track Your Consistency(16:11) Whole Foods and Simplicity(17:46) Fast Results vs. Long-Term Success(18:13) You Think Motivation is Required(20:24) Action First, Then Motivation(22:43) Creating Non-Negotiable Habits(24:07) Emotional Avoidance Over Simple Tasks(26:27) Feelings Aren't Facts(28:55) Broken Trust with Yourself(30:12) Showing Up Even on Hard Days(31:39) Stop Setting Yourself Up to Fail(33:40) Rebuilding Belief with Small Wins(35:17) Make Promises You Can Keep(37:11) Overplanning from Your Fantasy Self(38:51) Forecasting and Weekly Audits(40:18) Consistency > Intensity(40:55) Ditching the 75-Hard Mentality(41:53) Recap of the 6 Reasons You Don't Follow Through(43:16) The Flower Analogy: Progress Takes Time(44:30) Final Thoughts and EncouragementSUBMIT 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 questions from listeners during another Coaches Roundtable Q&A. They start off light by talking about the foods everyone loves—but they just don't get the hype. Then, they dive into questions about strength loss, weight loss plateaus, tracking meals when eating out, sleep quality with sleep aids, and the truth about eating after 8 PM. This episode is all about helping you understand your health and fitness journey better and giving you realistic advice that works in the real world.Chapters(00:00) Welcome Back + Listener Shoutout(00:30) Overrated Foods: Pickles, Pineapple, Avocados & Protein Shakes(04:55) Why Am I Losing Strength While Gaining Muscle?(09:43) What Really Breaks a Weight Loss Plateau?(14:41) Can You Trust Those "Healthy Fast Food" Reels?(20:30) Do Sleep Aids Give You Real Sleep?(22:41) Does Eating After 8 PM Cause Weight Gain?(25:28) Final Thoughts + What Food Do You Think Is Overrated?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 have a real and honest talk about why making changes in your life—like starting a health or fitness journey—can be so hard. They share stories from their own lives and from their clients. They talk about how it's okay to mess up, how you're going to face tough moments, and how your old habits (or "old identity") can try to pull you back. But they also talk about how you can win those battles by getting support, learning new tools, and doing hard things even when it's uncomfortable.Chapters(00:00) Kicking Off a Real Conversation on Change(01:18) Why Change is Hard: It's Not Just About Being Busy(03:39) The Battle Between Your Old and New Identity(04:45) Losing Battles Doesn't Mean Losing the War(07:12) Life Will Always Happen—Don't Let It Be Your Excuse(09:11) The Invisible Ceiling: Fears of Success and Self-Sabotage(12:33) Breaking Through Self-Limiting Beliefs(13:03) Chase Gets Real: His Own Identity Shifts and Struggles(15:44) Coaches Who Call You Out (Because They Care)(18:04) You Become Who You're Around(21:43) Loving the Idea of Change vs. Doing the Work(24:02) Hiking the Hard Road: Why the Hard Way Feels Better(28:28) Wanting Results Without the Work? Think Again(31:26) The Ripple Effect of Doing Hard Things(34:18) What If You Don't Change? Looking at the Future(35:16) Failure Is Part of the Path(37:10) Be Proactive, Not Reactive with Your Health(37:47) 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 fun and honest episode of The Chasing Health Podcast, Chase and Chris tackle your Q&A with a mix of laughs, deep thoughts, and real advice. They start off with a silly "magic donut" question and talk about how much money they'd trade for weight gain. Then they get into serious topics like how stress affects your body, how long it takes to build muscle, and what foods to pack when you're short on time—especially if you're gluten-free. The guys also share their wildest food stories and why it's okay to be human when it comes to food.Chapters(00:00) Surprise Festival Plans & Magic Donut Thought Experiment(06:16) Can “Good” Stress Still Be Harmful?(12:17) What's the Fattest Thing You've Ever Done?(20:24) How Long Does It Take to Build Muscle?(23:31) Can You Speed Up Muscle Growth with Cardio?(24:39) How High Is Too High for Heart Rate During Workouts?(26:52) Gluten-Free Snack & Lunch Ideas for Busy TeachersSUBMIT 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 continue the conversation from last week by sharing four more habits that their most successful clients have. These are the things that help people stay on track, even when life gets tough. They talk about how bouncing back quickly, handling stress, taking messy action, and asking for help instead of isolating can make a huge difference in your health journey.They also share real client stories and talk about why you don't need to be perfect to make progress. If you've ever felt stuck or like you should "know better," this episode will help you see things differently and take action today.Chapters(00:00) Recap of the First 4 Habits from Part 1(01:30) Bounce Back Quickly: Why It's a Game-Changer(03:45) Real Strategies to Recover After a Setback(07:53) Managing Stress: Why It Impacts Everything(10:00) Stress Eating and Coping Mechanisms(12:43) When to Pause Fat Loss and Focus on Your Health(14:24) Controlling What You Can vs. What You Can't(16:37) Imperfect Action: The Real Key to Progress(18:15) Messy Action and the Power of Momentum(20:27) Client Examples: Taking Action Despite Obstacles(23:42) Seeking Support Instead of Isolating(27:40) Permission to Be Human: Reaching Out is Strength(30:14) Coaching That Builds Autonomy and Confidence(32:37) Final Thoughts and How Coaching Changes the GameSUBMIT 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 sit down for another Coaches Roundtable to answer YOUR questions! But first, they dive into a real and honest talk about how crazy summer can be—and why it's okay to not be perfect. They explain how to stop beating yourself up when life gets busy, and how to still move forward even during hard seasons.Then they answer listener questions about reversing out of a calorie deficit, why cheat days don't really work, how to pick the right kind of cardio, and whether frozen meals are okay when you're short on time. It's a mix of motivation, strategy, and real-life coaching you don't want to miss!Chapters(00:00) Normalizing the Chaos of Summer(05:42) Defining Success in Difficult Seasons(06:48) Listener Question: What Happens After Fat Loss?(09:24) How to Reverse Diet and Set New Goals(11:48) Why Maintenance Is a Mindset Shift(11:52) Listener Question: Do Cheat Days “Reset” Your Metabolism?(14:27) The Truth About Cheat Days and Metabolism Myths(19:05) Why Your Coach Cares Just as Much as You Do(19:27) Listener Question: What's the Best Type of Cardio?(22:04) Why Rest Can Actually Help the Scale Drop(23:42) Listener Question: Are Frozen Dinners Okay?(26:08) How to Use Frozen Meals as Part of Your PlanSUBMIT 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 break down the first four of eight habits they've seen in their most successful clients. These aren't magic tricks or quick fixes—just real strategies that lead to long-term results. From learning how to be coachable to making tracking food feel less stressful, this episode gives you a chance to reflect on your own journey and spot where you might need to level up.They also talk about why winging your meals, steps, or workouts usually leads to frustration—and what you can do instead. It's all about keeping it real and keeping it simple.Chapters(00:00) Why Some Clients Succeed and Others Don't(01:47) Trait #1: Being Coachable(05:56) Letting Go of Excuses and Fixed Mindsets(11:08) Trait #2: Tracking and Weighing Food Consistently(19:05) Trait #3: Planning, Prepping, and Pre-Tracking Meals(24:31) Trait #4: Living an Active Lifestyle(32:40) Recap and Teaser for Part 2SUBMIT 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 the good and bad signs to look for when you're trying to get healthier, lose weight, or get in shape. They start off by chatting about how fast time is flying and share some funny stories about their dads retiring. Then, they dive into what they call red flags (things to stay away from) and green flags (things that are helpful and healthy) when it comes to health, nutrition, and fitness.They talk about things like:Why labeling food as “good” or “bad” is harmfulHow using supplements to lose weight is usually a scamWhat to look for in a solid fitness or nutrition programWhy mindset and habits matter way more than shortcutsThey also explain why it's important to focus on long-term success, not just fast weight loss. If you're tired of being confused by all the health advice out there, this episode will help you figure out what really matters and what to avoid.Join the Back to School Challenge - HEREChapters(00:00) Summer Is Flying By and Retirement Stories(05:12) Red Flags in Nutrition and Fitness(06:41) Speaking in Absolutes Is a Red Flag(08:25) Demonizing Food and the “Good vs. Bad” Trap(11:16) Hidden Red Flags in Diet Programs Like Weight Watchers(13:21) Red Flag: You Need Supplements to Lose Weight(19:05) Red Flag: Programs That Only Focus on Fat Loss(23:02) Red Flag: Unrealistic Claims and Rapid Weight Loss(26:25) Green Flags: Focus on Habits and Lifestyle(29:47) Green Flag: Programs That Include Progressive Overload(32:15) Green Flag: Programs That Treat You Like a Human(35:02) Green Flag: Science-Informed Coaching(39:05) Green Flag: Keep It Simple and Avoid Fear Tactics(40:29) Green Flag: Mindset and Stress Management(41:29) Why Mindset Work Leads to Long-Term Success(42:20) Join the Back to School Challenge!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 break down five big reasons why you might not be seeing results, even if you think you're doing everything right. They talk about how being just “kind of consistent” isn't enough, how those little bites of food really do count, and why patience is so important when you're trying to lose weight. They also explain how workouts need effort, how sleep and stress can totally mess with your progress, and the hardest one of all—being honest with yourself. If you've ever felt stuck, this is the episode that'll help you figure out why.TAKE THE DIET AUDIT: https://conquerfitnessandnutrition.com/assessment Chapters(00:00) Welcome + Why You're Not Seeing Progress(01:18) #1: You're Not as Consistent as You Think(02:44) Tracking Your Data: Why Consistency Needs Proof(05:57) #2: You're Eating More Than You Realize(09:44) How “Healthy” Foods Can Still Ruin a Deficit(11:38) Restaurant Calories: Sneaky Sabotage(13:04) Tiny Adjustments That Add Up Big(15:02) #3: You're Not in a Deficit Long Enough(18:33) Understanding Weight Fluctuations & Patience(21:21) Finding Motivation Beyond the Scale(23:39) #4: You're Not Strength Training with Intensity(24:34) Your Workouts Might Be the Problem(26:30) #5: Poor Sleep & Stress Management(27:59) Stress Eating, Inflammation & Sleep Tips(30:54) Bonus: You're Not Being Honest With Yourself(33:01) Self-Reflection & Owning Your Progress(35:57) Final Thoughts + Free Diet Audit OfferSUBMIT 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 mix of deep reflections and practical Q&A. They talk about the importance of having hobbies that help you disconnect from everyday stress, why living like time is limited changes everything, and how to stop letting your past control your present.Then they tackle listener questions about cellulite, insulin resistance, gut health, food sensitivities, and resistance bands. They explain how to actually make progress without falling for gimmicks, and give helpful, real strategies you can start using right now.Whether you're working on your mindset or your macros, this episode reminds you that real health isn't about doing everything perfectly—it's about doing the basics really well and consistently.Chapters(00:00) Welcome Back & Chase's Clay Studio Hobby(02:40) Chris Starts Therapy & Learning to Let Go of Constant Growth(05:20) Finding Ways to Decompress and Laugh More(05:55) The Hourglass Analogy: Time, Regret, and Perspective(09:40) Why We Wait for Scary Moments to Change(10:51) Q&A Begins – Cellulite & Lymphatic Drainage(16:02) Q2 – How to Heal Insulin Resistance(21:05) Q3 – Best Practices for Gut Health(27:56) Q4 – Getting the Right Macros with Food Allergies(31:57) Q5 – Resistance Bands vs. Free Weights(35:15) Final Thoughts & The Power of Consistency(35:31) Back-to-School Challenge & Backpack Drive PreviewSUBMIT 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 wrap up their mini-series on progressive overload. They explain a simple 3-step formula to help you get stronger and actually see results from your workouts. You'll learn why lifting with bad form can hurt your progress, how to safely increase weight and reps, and other smart ways to challenge your body without overdoing it. They also share common mistakes to avoid and why tracking your progress matters. Whether you're just starting or have been at it for a while, this episode gives you a clear plan to follow and helps you stop wasting time in the gym.Chapters(00:00) Why Hard Work Isn't Always Enough(01:05) Common Workout Mistakes That Stall Progress(01:45) Step 1: Start with Safe, Solid Form(04:00) Step 2: Progress with Reps and Weights Over Time(06:20) Why Slow Progress Is Still Great Progress(08:01) Nutrition and Recovery's Role in Strength(09:21) Step 3: Challenge the Body Without Just Adding More Weight(11:15) Rest-Pause Sets, Drop Sets, and Other Smart Tweaks(13:10) The Power of Tracking and Staying Intentional(14:00) Why Strength Builds Confidence in and out of the Gym(15:16) Mistakes to Avoid: Going Too Fast, Chasing Soreness, and More(17:34) Master the Basics Before Changing Programs(18:38) What the Fit Fam Collective Can Do for YouJOIN THE FIT FAM COLLECTIVE: ⁠https://conquerfitnessandnutrition.com/fit-fam-collective⁠SUBMIT 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

SummaryIn this episode of The Chasing Health Podcast, Chase and Chris bring back a favorite format—Overrated or Underrated! They dive into 10+ hot topics in health and fitness and share their honest thoughts. From trendy green powders and vibration plates to microdosing weight loss drugs and cheat meals, they break down what's helpful and what's just hype. You'll hear real talk about intermittent fasting, cardio, pre-workout, and why getting stronger should be the new goal. This episode will help you stop wasting time and money—and focus on what really works.Chapters(00:00) Welcome Back & Episode Overview(01:24) Intermittent Fasting: Overrated or Underrated?(05:56) Cardio in Today's Fitness Space(09:00) Consistency: The Real Key to Success(09:58) Green Powders & the Supplement Industry(14:32) Pre-Workout Use and Dependency(17:19) Is 8 Hours of Sleep a Must?(18:46) Should You Buy a Weighted Vest?(22:30) The Truth About Cheat Meals(23:58) Microdosing GLP-1s: Dangerous or Helpful?(28:40) Should You Eat Back Exercise Calories?(30:43) Water & Protein: Are They That Important?(33:20) Strong is the New Skinny(36:30) Do Vibration Plates Actually Work?(39:05) Outro & Request for ReviewsSUBMIT 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 week, Chase and Chris share powerful stories of women just like you who thought they'd never get stronger, feel confident in their bodies, or enjoy working out. But by taking small steps, focusing on strength training, and not trying to overhaul their entire life at once, everything started to change.They talk about women who:Switched from group fitness classes to focused strength workoutsOvercame years of low-carb dietingFound confidence in the gym for the first timeSaw major changes by doing less — but with more purposeThis episode will show you how small changes and the right mindset can lead to big results, no matter your starting point.Chapters(00:00) Welcome Back + Why Stories Matter(01:43) The Myth of Big, Overnight Changes(02:32) Starting Small to Build Confidence(03:38) Fitness as Self-Care for Busy Women(05:12) Case Study: From Orange Theory to Strength Gains(07:28) Letting Clients Lead Their Own Workouts(09:32) Intention Over Intensity(11:13) Trisha's Journey: From Keto to Muscle Gains(13:43) Food Freedom Through Muscle Building(16:05) Fueling Workouts With More Carbs(17:13) Confidence Over the Scale(18:21) Jillian's Story: Less Time, More Progress(21:07) D-load Weeks and Mindset Shifts(23:22) Confidence Beyond the Gym(24:32) From Inconsistent Home Workouts to Gym Lover(26:31) Unlocking the Next Level of Progress(29:17) Finding Direction Through Intention(32:08) A New Era for Women in the Gym(33:22) Wrap Up + The Power of a Growth MindsetSUBMIT 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 round of listener questions on everything from stress and stalled progress to how much variety you really need in your meals. Chris shares a personal story about a client whose energy and happiness skyrocketed once she got back to healthy habits. They talk about the “domino effect” of how good choices build momentum—and how bad ones can do the opposite. The guys also break down what to watch for when your body is overly stressed, why variety in your food matters, and when it's okay to change up workouts based on gym equipment. It's a practical, down-to-earth conversation full of real advice you can use right away.Chapters(00:00) Catching Up and Poolside Joy(00:45) Joy in the Journey: How Habits Change Everything(03:44) The Positive and Negative Domino Effect(05:48) Real Signs You're Making Progress(06:10) Question 1: Stalled Progress from Stress—What Are the Red Flags?(08:57) How to Know When It's Time for a Reset(11:00) Even Good Things Can Burn You Out(12:14) Question 2: Is It Bad to Eat Salads Every Day?(15:02) Question 3: Does Resting Longer Between Sets Hurt Your Progress?(17:15) Question 4: Do You Need Protein Variety Like You Need Veggie Variety?(19:48) Question 5: Swapping Gym Equipment—Does It Still Work the Same Muscle?(21:50) Wrap-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 talk about how to know if you're actually getting fitter—even if the number on the scale isn't moving. They explain why the scale isn't always the best way to track your progress and share better ways to see if you're making real changes in your body and health. They go over things like feeling stronger, having more energy, lifting heavier weights, and clothes fitting better. They also share personal stories and tips to help you stay motivated and consistent.Chapters(00:00) Why the Scale Doesn't Tell the Full Story(01:30) The Difference Between Fat Loss and Weight Loss(03:50) How Only Tracking the Scale Can Set You Back(06:30) What Real Progress Looks Like in the Gym(08:57) The Power of Recovery and Energy Boosts(10:00) Building Mind-Muscle Connection(11:25) Motivation Through Consistency and Enjoyment(13:00) Signs of Progress in Everyday Life(14:50) Wins Beyond the Mirror and the Scale(16:22) How to Track Wins and Stay Focused(19:19) The Truth About Sustainable Progress(22:00) Being Fit vs. Looking Fit: What Really Matters(24:49) Who This Advice is Actually For(25:28) What's Coming Next on the Mini-SeriesSUBMIT 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 answer listener questions in a fun and helpful Q&A session. They start by talking about the difference between guilt and shame. Guilt can actually help us see when we made a choice that doesn't match our goals, but shame makes us feel bad about who we are. The guys explain why a little guilt is okay, but shame can stop us from getting help or making progress. They also answer questions like: How can what you do to lose weight be the same as what you do to keep it off? What should you focus on if you're single after a long marriage? What should you do if you're tracking your food but still feel hungry? And how do you focus on fat loss when you're super tired after work? Chase and Chris give real tips on how to handle these challenges while keeping your health goals in mind.Chapters(00:00) Guilt vs. Shame: What's the Difference?(05:23) Do You Have to Keep Doing What You Did to Lose Weight?(12:30) Single After 28 Years: Now What?(15:12) Tracking Food but Still Hungry? Here's What to Do(20:44) Prioritizing Fat Loss When You're ExhaustedSUBMIT 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 mini-series all about progressive overload. They explain why so many people work hard in the gym but don't see the results they want. It's not that you're lazy or doing everything wrong — it's that your body has adapted to what you're doing! They talk about how group fitness classes and doing the same workouts over and over can only take you so far.To get stronger and build muscle, you have to challenge your body in new ways. They also share signs that you might be stuck, like when your usual weights feel easy or you don't feel sore anymore. Most of all, they remind you that progress takes patience, and you don't need to throw everything out and start over. Small changes can make a big difference!Chapters(00:00) Welcome and Series Introduction(02:00) Why Hard Work Doesn't Always Equal Progress(03:55) The Limits of Group Fitness and HIIT for Muscle Growth(05:30) The Role of Nutrition and Why Low Calories Can Hurt Progress(07:00) How Your Body Adapts and Why Plateaus Happen(09:45) Small Changes That Make a Big Difference(12:30) Common Mistakes When You Feel Stuck(16:00) What You Really Want From Strength Training(18:00) Building Strength for Everyday Life(21:00) What's Coming Next in the SeriesSUBMIT 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 answer your questions in another Coaches Roundtable Q&A! They start by chatting about their favorite energy drink flavors before getting into real talk about dieting, fat loss, and how to stay consistent. They share why it's important to go all in during a calorie deficit so you don't drag it out longer than needed. You'll hear tips about using a consistency calendar to stay on track, how to know if you need rest or should push through, and what supplements actually matter. Chase and Chris also give advice for spouses and partners who want to help support their loved one's health journey.Chapters(00:00) Chase and Chris catch up on energy drinks and iced coffee(02:22) The problem with dragging out a calorie deficit(03:45) Why staying consistent helps you get in and out of a deficit faster(07:53) How to use a consistency calendar to see real progress(11:04) What supplements are actually worth taking(16:03) How spouses can support their partner's health goals(31:18) When to push through and when to take a break(36:55) Wrapping up and sharing final remindersSUBMIT 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

SummaryDr. Brandon Parker joins Chase Smith and Chris Bealhen to break down pain, mobility, and recovery in everyday terms. He explains how pain doesn't just come from our bodies, but also from our minds and social lives. He emphasizes how strength training, even 3 hours a week, builds resilience, metabolic health, and community. For pain, he outlines realistic ways to move safely, reduce fear around joints, and escape the “couch cycle.” He also covers migraine relief, sciatica, tendon health, hypermobility, and knowing when to push—and when to hold back. The episode leaves listeners empowered with simple tools to live beyond pain.Chapters(00:00) Welcome & Intro to Dr. Brandon Parker(02:12) Why Brandon Chose Evidence‑Based Chiropractic(08:11) Understanding Pain: Bio‑Psycho‑Social Model(12:23) Strength Training for Prevention & Recovery(16:38) “Bad Back” Isn't a Life Sentence(24:46) Neck Alignment vs. Root Cause of Migraines(29:10) Sciatica: Inflammation, Not Just Compression(36:21) Tendon Health: From Tendonitis to Tendinopathy(40:13) How to Approach Hypermobility Safely(46:53) First Steps for Nonspecific Back Pain(50:51) Warning Signs & When to Stop an Activity(55:53) Everyday Daily Movement: Gentle SquatsSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7Connect with Dr. Brandon Parker on Instagram: @dr.brandon.parkerHow 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 Coach Kelsey back to answer listener Q&A. They start by talking about staying consistent over summer events—barbecues, cookouts, weddings—without giving up all progress. Coaching isn't just macros and workouts—it's mindset work.They then tackle common listener questions:The 2–3 p.m. energy slump: low carbs, calorie deficits, and cortisol dips play a role; strategies include tweaking meal timing, adding carbs, short walks, and proper hydration.Best way to do 50 reps: stick with sets, not spreading reps hours apart—your muscles need consecutive stimulus to grow.Overcoming body dysmorphia: focus on what your body CAN do (strength, energy, habits), use logic vs. emotion, and track wins or get support.Tackling stubborn fat: be patient, maintain consistency, assess whether extra effort is worth it, and remember genetics play a role.Chapters(00:00) Welcome & intro to summer consistency(02:00) Why mindset > macros and workouts(07:02) Q1: What causes the 2–3 p.m. energy crash?(13:07) Q2: Breaking up 50 reps—best structure?(17:05) Q3: Dealing with body dysmorphia(30:43) Q4: Getting rid of stubborn body fatSUBMIT 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 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