The NXT Step Fitness Podcast

Hi There!On Today's episode, I share some exciting news that's in the works for NXT Step Fitness and how that's going to affect the podcast moving forward.  As always, thank you so much for your support of NXT Step Fitness!

How do I pick the right goal for me?It's officially 2023 which means many of you are setting goals for yourself for the new year. In today's episode, I share with you the exact framework I use with my personal training clients when we set goals together. This method will help you choose a goal that actually matters to you, and increase your ability to successfully reach that goal!Enjoy the episode!

In today's episode, I go over a popular behavior change model and share how you can use this 5 step process as you make your new year's resolution.New Year's Resolutions Articlehttps://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201912/is-why-most-new-years-resolutions-failWant to make sure you have a solid, SMART Fitness or Nutrition goal as you enter 2023? I have a FREE goal planner sheet for this. Access it now HERE

It's time for another question-and-answer episode of the podcast.In today's episode:Should you workout with a cold? [ARTICLE]Does pre and post-workout nutrition matter? [ARTICLE]My favorite dishes for meal prep right nowWhat should you be tracking?

If you want to stay consistent with your workouts while you're traveling this episode is for you!In today's episode, I go over 5 simple tips to adapt your workouts when you are traveling.Stay mobile and strong while you're on the move this holiday season!

It's part 2 of the 10 Benefits Series!In today's episode, we will cover benefits 6 through 10. I covered benefits 1 through 5 in last week's episodef you're interested in diving deeper into some of the studies that I mentioned in today's episode you can get links to all of the studies I mentioned on my website: www.nxtstepfitness.com/47

I'm really excited about today's episode of the podcast. I'm going to share with you 10 benefits of strength training that have nothing to do with scale weight or appearance. In today's episode, we will cover benefits 1 through 5, and next week's episode will cover benefits 6 through 10. If you're interested in diving deeper into some of the studies that I mentioned in today's episode you can get links to all of the studies I mentioned on my website: www.nxtstepfitness.com/47

It's time for another question-and-answer episode of The Next Step Fitness podcast! Here's the lineup of today's questions:How much protein do I need daily?Should I train my core every day?How can I balance cardio and strength training effectively?Do you have a question for the podcast? I would love to hear from you! Please submit your questions by emailing me at podcast@nxtsepfitness.com

It's the most wonderful time of the year (almost)It's almost Holiday Season, that crazy wonderful busy time of yearThat is also the time of year when it's the easiest to blow off your workouts! In today's episode, I share with you the top 5 mistakes I see people make with their fitness and nutrition during the holidays.Don't let this be you! I also give you several tips to arm yourself to be successful. Your workouts don't have to be left to January, plan now and enjoy sticking to your routine (and enjoying some pumpkin pie too if you want!)

Feeling overwhelmed with your busy schedule?Not sure how you're going to get dinner on the table?This episode is for you my friends!I am smack dab in the midst of a crazy busy season of life with my family and my regular way of meal planning and prep just wasn't feasible anymore.I have been experimenting with a new routine for the last 6 weeks and in today's episode I share how it's been going.Check out the cookbook: Cook Once, Eat All Week by clicking here

Are you getting bored with your current workout routine? Want to change it up more frequently? Should you change it up more often?Today on the podcast we chat about making changes to your workout in an effective and intentional way.When should you change (if at all)Why should you change things up How goal setting is key to deciding what changes to makeEnjoy the episode!

In today's episode of The Next Step Fitness podcast, I talk about location; the location of your workouts!Many people love to work out at home, and others enjoy working out of the gym, but what are the pros and cons of each? Today we make a good old-fashioned pro-con list and compare head-to-head working at a gym vs working out at home. You can use the tips in this episode to pick the best location for you.

Hi there! In today's episode of the NXT Step Fitness Podcast, I help you navigate the often confusing world of dietary fats. This is the third episode in my Macronutrient 101 Series. Interested in learning about Proteins or Carbohydrates? #39 - Macronutrients 101 - Protein#40 - Macronutrients 101 - Carbs

Hey everyone! In this week's episode, I start a three-week miniseries on macronutrients. Today's episode is all about protein! I go over what protein is, how the body uses it, and where to get it.My goal was to make this macronutrient miniseries as approachable as possible. Even with my best efforts, nutrition science can get very complicated fast. So please don't hesitate to reach out if you have questions. I hope you enjoy the episode!

In today's episode, we continue with our zoom training replay. This episode is full of Q&As and great info shared by Kayli Montoya-Huston, CPT. We had a great time and I hope you find the episode helpful!

On today's episode of the podcast, I share part 1 of a zoom training I did with my friend Kayli Montoya Houston. In part one, you'll hear an overview of why resistance training is so beneficial for fat loss, how I train all of my beginner clients, and what I recommend you need to get started. I hope you enjoy the episode!

Do you work outside the home? Have kids going to school? Chances are you have to pack a lunch or two during the week. In today's episode of the podcast I share several tips and tricks to pack your lunch like a pro. Before you know it you'll be bringing nutrient dense, balanced lunches with you and crushing your nutrition goals!Do you have a question about health and fitness for the podcast?send me an email podcast@nxtstepfitness.com

There are a lot of different methods of performing cardio that have become very popular over the last several years. In today's episode of the podcast I go over three of the more common ones and the pros and cons of each. Which one is right for you? Listen and find out!Do you have a question about health and fitness for the podcast?send me an email podcast@nxtstepfitness.comSource ArticlesLISS - https://www.acefitness.org/resources/pros/expert-articles/5563/steady-state-vs-interval-training-which-one-is-best-for-your-clients/HIIT - https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf Tabata - https://www.bodybuilding.com/content/the-real-tabata-a-brutal-circuit-from-the-protocols-inventor.html

Do you ever try an exercise and wonder to yourself "Am I even doing this right?"In todays episode I go over several ways to troubleshoot this very question!Having a working knowledge of how to lift correctly will go a long way to making sure each workout session is as effective as possibleDo you have a question about health and fitness for the podcast?send me an email podcast@nxtstepfitness.com

Are you working towards a fat loss goal? You need to be thinking about protein.Protein is very helpful for fat loss in two HUGE ways; I go over both in today's podcast.Do you have a question about health and fitness for the podcast?send me an email podcast@nxtstepfitness.com

Today's episode is another listener interview!Today I had the privilege of speaking with Andrew Jones who shared his story of becoming more mindful, taking control of his health journey and celebrating all the steps along the way. Are you interested in participating in our listener interview series? Do you have a question about health and fitness for the podcast?send me an email podcast@nxtstepfitness.com

How do you know when you should change your fitness goal? I think goals are super important during a fitness journey. How do you know if you're moving in the right direction if you don't know what the destination is? In today's episode I go over the different types of fitness goals and reasons why you might want to re-evaluate what you're currently working on. What's your current fitness goal? Have you changed it recently?I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

When you're a beginner at learning a new skill it's normal to not get it right immediately.If you're learning an instrument, a sport, or a new hobby, it's expected that in order to improve, you need to practice. Why don't we think about this when we're talking about nutrition behaviors or workouts?In today's episode I dive into this topic and we talk about how treating nutrition behaviors as skill practice is a great way to establish sustainable progress.I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

Looking for tips on how to stay on track this summer? Look no further this is the podcast for you! On today's episode I share 5 fitness tips and 5 nutrition tips to help you stay on track towards your fitness goals.Summer in my neck of the woods is full of fun times, beach days and dinners out. As fun as all of this is sometimes it can really throw a monkey wrench into a fitness & nutrition routine. Remember my coaching is not about an all-or-nothing approach. I hope you find a tip or trick you want to incorporate into your routine this summer!I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

Want to get a "toned" body?I would love to help you get there, but first let's figure out what toning even means anyway!In today's episode I go over the history behind toning, what the term refers to in the fitness industry, what it actually is, and when you should incorporate "toning" workouts into your routine (and also when you shouldn't)Want to get toned without bulking up? Make sure you listen to today's episode to find out how!I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

If your schedule is changing with the summer months, it's time to think about how that will impact your fitness routine.So many things change with the seasons, and having a plan to get your workouts in is key to sustainable progress!In today's episode, coach Sara goes overWhen should you make a change in your fitness routine?Why should you make a change/if any?What you can do to keep your fitness sustainable during a busy summer.I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

How much water do we need anyway?It seems like if you ask 5 people this question you get 10 different answers. It can feel very frustrating and confusing to know where to even begin with water! On today's podcast I go over some general guidelines for hydration as well as different ways you can check your hydration status. We keep it General on the podcast today and it's all about making things work for you!Interested in reading more about this? Check out the article that I mentioned on the podcast HEREI hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

What's for dinner?In today's episode I share with you what is working right now in my house for meal and menu planning. Steal my 8 steps for effective menu planning and give them a try in your home! I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

In today's episode I go over NEAT (non exercise activity thermogenesis).What is it?How do we do it?Why is it helpful for fat loss?I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

Want to invest in some workout equipment but have zero space?In today's episode I share with you my 5 favorite pieces of workout equipment that take up minimal spaceYou can have a versatile, complete gym that fits in your duffle bag!Product Links( 5/24/22 - I am not an affiliate for any of these products. I received no compensation for these recommendations.)Resistance Bands (Bodylastics)TRX Suspension TrainerWeighted VestFloor SlidesLacrosse Balls for Mayofascial Release I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

It's time for another Question and Answer Episode of the Podcast! Here are the questions we covered today:1:38 How do I lift weights without getting bulky?7:03 What should I do first? Lift weights or do cardio?10:54 Do I need to use free weights?I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

It's time for another Listener Interview!In today's episode I have the pleasure of speaking with Cruz Martinez. She shares her story of learning about strength training, focusing on getting stronger instead of getting smaller, and how she keeps moving forward by loving the process.Enjoy the episode!Got a Fitness or Nutrition question? Let's connect!Email: podcast@nxtstepfitness.comIG: @saracfullertonFacebook: @coachsaranxtstep

What is a workout split anyway? Do I need to have one? Which one is best?

Some people think that bodyweight training is only for beginners, NOPE!!!!On today's episode I share an interview that I did with Kayli Montoya-Houston of The Phoenix Rising Podcast.We had a great discussion all about Bodyweight TrainingLearn all about how (and why) I begin most of my clients with bodyweight training and if I still utilize bodyweight training in my own workouts.________________Looking for the Bodyweight Strength Training Guide Mentioned in this episode? Get it HEREKayli offers online training and nutrition coaching as well as in person coaching at her home studio in Pittsburg, Kansas. She is very active on social media and goes LIVE weekly on Facebook to answer questions. Make sure you give her a follow!Facebook: Kayli Montoya-HustonInstagram: @kaylimonotoyafitnessI hope you enjoy the episode!-Coach SaraDo you have a fitness or nutrition question? Please reach out! email me at podcast@nxtstepfitness.com

In today's episode Sara speaks with Jeremy Fernandez about milestones along your fitness journey. Jeremy is a level two nutrition coach with Precision Nutrition. He is 10+ year veteran in the fitness industry, and a coach who works with helping the next generation of coaches find their voice and place within the fitness space!Topics Covered in Today's Episode:Common trait(s) that accompany short-term failure in new trainees. How to notice and reframe those patterns. How can a coach help?Connect with Jeremy on Instagram!IG @jeremy.fernandes6or on the web: https://procoach.app/jeremy-fernandes

This is a replay of a zoom training that I did for a group coaching program led by my friend and colleague Krista Kuchenbecker. Krista provides group fitness and nutrition coaching through her KK Method - Health First coaching program.TOPICS COVERED IN TODAY'S EPISODEWhat motivation isWhat to do when motivation is lackingHow to handle struggles and setbacksReframing struggles to help you progress fasterInterested in learning more about Krista and her Health First Coaching Program?Website: KKMethod.comHealth First Group Coaching ProgramIG: @kristahealthcoachFacebook: @kkmethodI hope you enjoy the episode! Got a fitness or nutrition question? Please reach out! Email podcast@nxtstepfitness.com

What defines "progress"?Progress in fitness and health is individual. THERE IS NO ONE SIZE FITS ALL EXPERIENCE.Sorry, didn't mean to yell that so loudly. But seriously; progress will mean different things to different people.Too often today any sort of progress in fitness and/or heath in general is tied one thing:The scaleDo I think we need to throw the scale out the window completely? Not necessarily.In today's episode I talk about different types of progress metrics and why it's important to have a variety of ways to measure progress.What exactly are progress metrics?Should you be tracking your weight?What types of progress metrics are there?Enjoy the episode!Do you have a fitness or nutrition question? Please reach out! email me at podcast@nxtstepfitness.com

Picture this, you have just begun a new workout routine and you're super motivated.You are committed to doing it right this time, and being really consistent.You keep up the momentum for a week or two, no missed workouts.Then the dishwasher breaksor your child gets sickor you have an unexpected project due at workor what about that family commitment you forgot about on your workout day?What then?In this episode I go over a simple three step process (plus a bonus pre-step) to go over when scheduling challenges or other setbacks occur during your fitness journey.This episode will be a great one to come back to every time you are feeling frustrated if/when challenges arise during your workouts. Enjoy!Do you have a fitness or nutrition question? Please reach out! email me at podcast@nxtstepfitness.com

It's time for another listener Interview!Haley is a long time friend, fellow nurse, wife, mom and a very active woman.Haley shares how her fitness journey has evolved to serve her in each season of life, starting with CrossFit and continuing with Peloton. She talks about the importance of finding activities you love, making time for yourself, and communicating with your family along the way.Are you working on your fitness journey? Found some tips and tricks that keep you accountable or help  you enjoy the process? Please consider sharing your story on the podcast. I am looking for additional voices for my listener interview series. Knowledge is power and the more information we share the better we can all be!This is a great episode! Enjoy!Interested in learning more or participating in the listener interview series please send me an email to: podcast@nxtstepfitness.com

It's time for another Question and Answer Episode of the Podcast! Here are the questions we covered today:1:12 Why do I see rapid weight loss when I start a Keto (or other low carbohydrate) diet?4:40 How much water should I be drinking?7:09 How to stay active when recovering from injury or illness?10:00 Is macro counting a good way to lose weight?I hope you enjoy the episode! Do you have a question you would like me to cover on a future episode? Please email it to podcast@nxtstepfitness.com

What defines a fad diet?This is the topic in the hot seat today as I talk with fellow personal trainer and registered nurse Krista Kuchenbecker all about Fad DietsRed flags to watch out forWhat Krista recommends you do instead of a fad dietHow to be an educated consumer of all the fitness noise on the internet today.Here is what Krista had to say about herself and her Nutrition Coaching Services:"I am a registered nurse as well as a personal trainer and specialist in sports nutrition.  In the hospital I take care of the sick and those who are suffering from chronic illnesses caused by poor lifestyle choices.  Being a health and fitness coach has really helped me marry my passion for teaching others HOW to live a healthy lifestyle and STAY healthy, so that I don't have to see them in the hospital.  My approach is all about sustainable habits and routines involving food and fitness."I had a lot of fun chatting with Krista during this episode and I hope you enjoy it. Krista has also offered a FREE cookbook to all my listeners! You can score your own copy BY CLICKING HEREDo you have a fitness or nutrition question?  Let's chat about it! Send me an email podcast@nxtstepfitness.com 

Hello there!This episode is part of a 3 Part Series called How to StartHave you ever thought, "I would love to start a new health routine but I don't even know where to begin??"Then the How to Start  series is for you.Over the next several episodes I will share with you, dear listener, some of the concepts I teach my new clients when we first start working together.Today we chat about Nutrition, I go over Why I don't want my clients to eliminate anything they enjoy eatingWhat I think about most commercially popular diets todayWhy I think jumping up an entire flight of stairs at once is sillyI hope you enjoy the episode!Do you have a fitness or nutrition question?  Let's chat about it! Send me an email podcast@nxtstepfitness.com 

Hello there!This episode is part of a 3 Part Series called How to StartHave you ever thought, "I would love to start a new health routine but I don't even know where to begin??"Then the How to Start  series is for you.Over the next several episodes I will share with you, dear listener, some of the concepts I teach my new clients when we first start working together.In today's episode I go over how to decide what workouts will work for you.Topics!What I feel is the most important factor in long term consistency with workoutsWhat my two favorite types of exercise are and why one might not benefit the otherWhy you might need to try, try and try againI hope you enjoy the episode!Do you have a fitness or nutrition question? Let's chat about it! Send me an email podcast@nxtstepfitness.com 

Hello there!This episode is part of a 3 Part Series called How to StartHave you ever thought, "I would love to start a new health routine but I don't even know where to begin??"Then the How to Start  series is for you. Over the next several episodes I will share with you, dear listener, some of the concepts I teach my new clients when we first start working together. In today's episode I go over some building blocks for a successful fitness mindset likeHow to stay flexible when the plan doesn't go rightHow to adapt without giving up completelyWhy resiliency is key to long term successI hope you enjoy the episode!Do you have a fitness or nutrition question! Let's chat about it! Send me an email podcast@nxtstepfitness.com 

This week on the Podcast I chat with one of my clients, Katelain Tavares.Katelain is a wife, mother, student and runs her own clarinet studio where she gives private music lessons. She also has started and maintained a fitness routine that works for HER. When Katelain reached out to me for personal training she had ZERO weight lifting experience. Listen as she talks about her journey, what she has learned from the process and what her current strength goal is (it's a great one!).Are you working on your fitness journey? Found some tips and tricks that keep your accountable or help  you enjoy the process? Please consider sharing your story on the podcast. I am looking for additional voices for my listener interview series. Knowledge is power and the more information we share the better we can all be!Please send me an email to: podcast@nxtstepfitness.com

What's the deal with protein?What is it?Why do we need it?How much do we need?Where can I get it?All these questions and more are discussed in this week's episode! Join me as I chat with fellow trainer and certified nutrition coach Kayli Montoya-Huston all about the power of protein!Kayli has graciously agreed to share her very own Protein Guide with my listeners! You can snag that download HEREKayli offers online training and nutrition coaching as well as in person coaching at her home studio in Pittsburg, Kansas. She is very active on social media and goes LIVE weekly on Facebook to answer questions. Make sure you give her a follow!Facebook: Kayli Montoya-HustonInstagram: @kaylimonotoyafitness

Does talking about weight lifting feel like speaking a different language? Are you starting to lift weights and unfamiliar with the terms everyone seems to be throwing around?Today I go over some of the most common terms used during weight lifting workouts and why they matter. I even throw in some less common terms that I use in my own workouts and with every client that I train.Do you need some fresh ideas for your workouts but don't have any equipment? NO PROBLEM! Check out my FREE Bodyweight exercise training guide by clicking here