The Core

Losing weight isn't easy or particularly fun. Today Aline explores 10 things she wishes she knew BEFORE she lost 30 pounds.Are any of these true for you?Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Listen to the final episode in our Training Systems series!In this episode Shannon breaks down the final systems, and we have a good chat about the application of this in your day to day.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

If you're listening to this, you've either had a cheat meal (or several) or you're thinking about it.Tune in to hear our thoughts on  cheat meals, their purpose, and their alternatives.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

We continue our series on Training Systems.If you missed part 1, be sure to listen here: https://www.buzzsprout.com/1981710/13075361Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Even wonder if you need supplements? This episode is here to take the guesswork out of that for you!Download Aline's free resource here: https://alinekaehler.eo.page/supplementsThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Welcome to a brand new fitness mini-series: Training Systems.There are different ways of training, and here we start to explore a few of them. This is Part 1. Stay tuned for Parts 2 and 3 coming up.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

If you've ever had a coach, doctor or nutritionist hand you a list of "good and bad" foods, "slimming or fattening" foods, or worse... a detailed list of what to eat in every meal... you likely discovered that that didn't work for long.This Nutrition Stoplight strategy is fantastic and life-changing because YOU get to figure out what works for your life, your goals and your values. And you get to decide what to eat, and you get to learn and change.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

We all WANT to get results, and we KNOW that consistency is important... but how do we do that??In this episode we help you understand why consistency matters, and how to get better at it.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

If you've ever wondered if you're drinking enough water, if coffee counts as water, or if you are drinking too much, this episode is for you!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

So you're stressed...One thing that easily gets set aside is taking care of your health. In this episode we break down two strategies - one for nutrition and one for fitness, to help you keep moving forward on your goals when life throws you a curveball.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

You've done it before... you lost the weight only to have it come back.But why????You were probably missing an important link in the process. Here I break down what it really takes to have lasting fat loss, and this episode is PACKED with amazing information.For reference, download the PDF here: https://alinekaehler.eo.page/fatlossThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

We know, that's a bold statement, but it's true! There are things we can work on that will absolutely change our health. For the full pdf, click here: https://alinekaehler.eo.page/biblicalThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

This is a conclusion to our phases of training series. If you missed some, they are:Introduction: Season 2, Episode 13Training Phase 1: Season 2, Episode 15Training Phase 2: Season 2, Episode 17Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

We can hardly believe we've been doing this for a year!This is our celebration episode, and we look back on our favorite and most popular episodes, we celebrate YOU - where you are, and how you contribute to this space, and we look into the future.Thank you for being with us!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

What to eat? How much? How bad will this be for my health? Is this a good food? Am I eating healthy enough? What's in this recipe?....The questions can be endless. In this episode Aline explores what food anxiety is, and gives us some resources to start conquering this.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Today we continue our phases of training series with Phase 2!If you missed the previous ones, here you go:Introduction: Click herePhase 1: Click hereThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

What do we REALLY need to be healthy?In this episode we simplify and unpack what is really essential, why we keep getting caught up in the non essentials, and how to focus on what will actually make a difference.For the blog post that accompanies the episode, click here: https://www.alinekaehler.com/healthfoundation/Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

As we go through the Phases of Training series, today we take a deep dive into Phase 1: Stability.Shannon walks you through what it is, how long it lasts, and how to do it.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

What do you REALLY need to be successful with your diet (and keep the weight off)?In this episode Aline tells you the 2 things that you absolutely need in your diet... no matter what you goal is.For the blog post, click here.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

There are several phases to a fitness training, and in this episode we begin to explore these stages, as well as giving you tips on what to look for in your training!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Change happens in a cycle... and that's also true for fat loss.Today we explore what these stages are, and how you can get to the ultimate goal: definitive fat loss.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

The million dollar question... is it worth it to hire a personal trainer? Are they just for the super rich, the celebrities or the body obsessed people?Check out what personal trainers actually do, a few myths around personal training, and benefits to personal training!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Feel like you lose the same 10 pounds over and over? Are you sick of dieting? Do you feel like every time you try to lose weight it gets harder?Stick around to understand WHY this is happening, and more importantly, what you can do about it!For the graphics I mention in the episode, go here: https://www.alinekaehler.com/body-fights-lossThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

There's an underrated exercise that should really be part of your exercise routine, no matter if you're a beginner or all the way to pro.Listen to today's episode to figure out what it is, why it matters, and more importantly... how to actually add this to your day.Here's the link to Shannon's freebie video.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

We've all heard a LOT about how what we eat, what we do, and even what we think will cause or cure cancer.Today we are joined by Dr. Krystle Zuniga to talk about the truths and lies about cancer and nutrition (and exercise).Follow Krystle on IG: @real.nutrition.scienceThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

So you want to get into a fitness routine... but how do you do it?Today Shannon breaks down how we can get into a fitness routine and stick to it to achieve the results you want.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Maybe you can remember what it's like, or maybe that's exactly where you are.You have a health goal and you're on your own, no one is doing the same thing, chasing the same goal.How do you do it?Today I break down a few important things to put in place so that YOU can reach your goals, without a buddy to go with you every step of the way.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

So you want to get into fitness... how does that work? What do you do?How long will it take for this to stick?Today Shannon talks about all this within the cycle of change.You don't want to miss it!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

Are you gaining weight when you should be losing?Are you in starvation mode?What can you do about it?These and other questions answered in today's episode. Be sure to follow along on THIS LINK for all the graphics mentioned in the podcast.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

How does exercise impact our quality of life?Do we all have the same 24hours in the day?How do we life a healthy lifestyle during the busiest seasons of our life?Tune in for one of our best conversations yet!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

So it's January and you made a weight related resolution.Did you know that only 10% of people keep those? Well, to make sure that YOU have a shot at staying out of the 90%, here are my best tips on how to actually reach those weight and/or health goals you have.Let's do this!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polsonThe Core podcast by Aline and Shannon is for informational purposes only and is not intended to treat, cure or diagnose any medical condition. Should not be taken as medical advice. Always consult your health practitioner. Copyright: Aline Kaehler & Shannon Polson 2023. May no be reproduced without written consent.

And we don't mean airplanes! We live in a 3D world and we need to move our body in a 3D way. In this episode we explore the 3 ways to move our body, and how to incorporate all of them in our practices.FREE resource: Planes of Motion PDFThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

If you step on the scale every day you've noticed that your weight doesn't move where you want it to move every day, and if you're in maintenance, you've noticed that it goes up and down.Is this normal?What does it mean?What should I do about it?Let's chat! Also, go to our website for the free checklist mentioned on the podcast.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

Our shoulders aren't something we think a lot about... until we do. In this episode we talk about shoulder health and how to improve your shoulders.We have a free resource for you! Head over to our resource page to download 3 shoulder exercises to kickstart your journey or add to your exercise routine.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

Have you ever been confused about what to buy at the grocery store? Today I'm giving you 5 tips on how to shop for weight management, especially a fat loss phase.Let's do this!!For the blog post version of this episode, go here: https://www.alinekaehler.com/grocery-shopThank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

So you like working out with weight machines... what are the advantages and disadvantages of working out with machines?Let's chat and find out!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

What is Metabolism anyway?In this episode we blow away the smoke of confusion around metabolism and tell you exactly what it is, and how you can improve it.To download your FREE metabolism PDF, go here.Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

If you've ever NOT wanted to get a workout in, this is the episode for you! Today we talk about the One More Day fitness strategy...HOW to use it,WHY to use,the BENEFITS and more!Tune in!Thank you for listening. Stay in touch:The Core: www.practicethecore.comAline: www.alinekaehler.com | @aline_kaehlerShannon: www.repsandsetsfitness.com | @shannon.j.polson

This is your  chance to get the details on Aline! Her journey with food and emotional eating, how and why she became a coach, and how she can support YOU on your journey.Tune in!

This is your chance to learn more about Shannon! How she became a trainer, why she does it, how she does it, and how she can support YOU!Tune in!

In this episode we talk about technique, and how it's an incredibly effective way to make your everyday tasks easier.Links mentioned:Kinetic Chain Episode, Season 1 Episode 9: CLICK HERETechnique PDF Download: CLICK HERE

Maybe your app or watch told you that you burned an extra 400 calories today. Awesome! Should you go and eat 400 calories of whatever you feel like eating?Tune in to find out how much you actually burn during exercise, and what to do about that.

In this episode we talk about Kinetic Chain Checkpoints, what you need to pay attention to when performing a movement. This is a game changer!To download our pdf infographic to have handy on your phone or hang on your gym wall, simply download here, or at https://practicethecore.com/free/http://practicethecore.com/wp-content/uploads/2022/08/Kinetic-checkpoints.pdf

Should you be eating intuitively? What is that anyway, and how do you start? These and more questions answered.If you've ever wondered about this way of eating, tune in.

Have you been on a ton of diets and find it hard to maintain the weight loss? In this episode we break down why that happens, and what you can do differently.

Are you anxious about going to the gym?Do you feel like everyone is looking at you?Are you unsure of what to do?This is the episode for you!

Today we share 6 foundations of health and weight management (3 fitness and 3 nutrition) to help you reach your goals.

We all have those days... yes, even WE have those days when you're just not in the mood to workout. Maybe you've been working out for years, maybe you're just trying to find a starting point, this is for you! Simple strategy to help you push through staying still.

Season 1, Episode 03In this podcast we go through why we give up on our health journey, and what you can do about it. Simple tips to help you stay the course when you get discouraged.85% Rule for Optimal Learning, PMID: 31690723

So you're trying to lose weight and you're hungry all the time? This is the episode for you! Here we explore strategies to feel more satiated when you're in a calorie deficit.

If you've ever set a goal and never reached it... this episode is for you! We break down why people don't reach their goals, what tools are out there, and our favourite - and simple tools to set and reach fitness and weight maintenance goals.