Welcome to the Unfuck your Health Podcast With Brevin and Maddy where we get into everything Fitness, Nutrition, Mindset and help you….Unfuck your health
Brevin Jandreau & Maddy Haberling
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: What's the best way to control unhealthy snack cravings? What are your best tricks for eating out and trying to lose weight? I feel like I want to accomplish a lot of different goals, which I know I can do… but I also struggle doing everything. Any recommendations on what I should focus on first? How can I know who to believe when looking for information about weight loss and just being healthier? SUBMIT https://forms.gle/B6bpTBDYnDcbUkeD7YOUR QUESTIONS: SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
Summary In this episode of the Coaches Roundtable, Coaches, Chase, Chris, & Brevin, discuss various topics related to setting boundaries, navigating life's challenges, finding time for fitness, and understanding how the body burns fats and carbs. They emphasize the importance of putting oneself first, setting non-negotiables, and being flexible with routines. They also highlight the significance of a calorie deficit for weight loss and the role of consistency in achieving fitness goals. Overall, the hosts provide practical advice and insights for listeners to prioritize their well-being and make sustainable lifestyle changes. Chapters 00:00 Introduction and Thanksgiving Recap 01:21 Setting Boundaries as a People Pleaser 10:04 Navigating Life's Curveballs and Sticking to a Routine 16:43 Finding Time for Fitness in a Chaotic Life 22:02 Understanding How the Body Burns Fats vs Carbs SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Kris: Using the words “I will “ vs “hoping” or “if I can.” When I ..xyz. Also the mindset of not saying I'll do that after I “lose the weight - gain the strength -am more fit “ I am trying to do it all now and not put off until it's perfect timing. Angelique: Hoooooow do I interrupt the funk before it's 3 snickers and a giant bag of skittles? Diana: When you get into that “f* it all” mental place… what's the fastest way to positively shift your mindset into a healthy, goal-oriented one? Angelique: How do you keep the focus? How do you tell your brain, and have it believe you, that THIS is because I love myself?? How can you get out of that quick-fix mindset when that's always been what you're used to from years of dieting… I know it's not helping and quick fixes aren't good, but my head keeps telling me everything else is “too slow”. SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Heidi: Does it matter how heavy the weight is when strength training? When is it just too heavy? Katie Shoemaker: For those who have minimal to no workout history, what's a good starting point? Every day changes like parking further from the store entrance, or taking the stairs instead of the elevator - other “small” lifestyle changes to build a foundation? Peggy Horton: How long before I stop hurting every day Kim Mcgrath: Exercises for beginners I had both my hips replaced and am still cautious about movement… Afraid of hurting Stacie: Newbie gym rat here. What's more important, weight or reps. For example would it be better to do 20lbs for 15 reps or 30lbs for 8 reps. Jan Cochran: When building muscle, lift heavy or light? What's the best warmup? Cardio before or after weight training? Stacie: I heard the idea of making decisions based upon how your "future self" or your "new identity" would respond. I feel that would be beneficial but how does that look in the practical sense? SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: What is your take on the anabolic window, What are the benefits of carb loading before and after the workout. Heidi: Thoughts on diet soda? Traci: If you had to pick one, nutrition or fitness, which would it be and why? Lisa: What are some of your favorite lunch go-tos? Are there any unique nutrition needs for individuals ages 60 and up? I've heard from others that it's better to stick with chicken or fish for protein for a person trying to lose weight ... is that accurate or can I still use lean beef? Are there things in protein shakes to avoid? Do you recommend any certain protein shakes? How much time is best to stop eating before bedtime ... 3 hours, more, less? Stacie: Does exercise or working out affect what your body craves as far as nutrition is concerned? For example wanting more protein or carbs or certain vegetables or fats. SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: How do you find a balance in a healthy awareness of food quality and clean ingredients and food freedom? When does awareness cross over into fear when there are legitimate issues with certain food additives. For example clinically it would be said that I border on orthorexia, yet realistically I just enjoy feeling good. Stacie: When eating the appropriate amount of protein and adding in the necessary fiber it doesn't leave a lot of room for higher carb sources. What are the better choices for carbs excluding wheat products and is it better to eat those carb sources before working out or after? Robin: What important role do carbs play in nutrition? (this question is from you've heard your whole life bread and potatoes are bad) what happens when carbs are cut from our nutrition, how does it affect us? Robin: Examples of healthy and less healthy fats? And their roles in our nutrition. Adam: I weigh 260 lbs and you ask me to eat 177 grams of protein. First, why? 2nd how do I do that without eating good old tuna every day?? Amanda: What are some overlooked sources of protein? I, along with plenty of others I'm sure, struggle to consistently hit my protein goal. I used to rely on more than one shake daily - now I have 3-4 a week, since I know the value of choosing whole foods before supplements. But what are some hacks to get that protein in? Thanks! SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In this episode we're bringing you another Q&A 1. (Cassandra) Relationship with depression/hormones and eating are there any studies on this I have anxiety/depression and I notice when they get bad, the depression specifically, I tend to want to eat more “junk”. Even if i have food prepped and available I'll go out of my way for that junk food for comfort. 2. I keep trying to break up with food but food doesn't get the message. How can I end this bad relationship. My food issue is and has always been starchy carbs. I crave starches like bread & potatoes. I have never been able to find an alternative that satisfies that craving. Right now I'm on Mounjaro for my blood sugar so it's not a problem because I have no appetite and and eating mostly proteins but at some point I need to break the starch curse. I'm down 14 lbs since 9-1 but I think a lot of it is because after I eat my protein and a vegetable I am not hungry due to the Mounjaro so I do not eat any starches. That is not a long term solution. 3. Generational Health 4. Why do we self sabotage???Two seconds "feeling good" eating something we shouldn't followed by the guilt for eating it. What are we trying to fill with food? Such a vicious cycle. If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
In this episode I dive into Why you're not making progress in the gym Stimulus - Recovery - Adaptation Guidelines to hypertrophy programming Work with me --> 1:1 coaching application Free Resources: The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Connect with me: Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: I'm never motivated to workout and I feel like I have to force myself to go, any tips that could help with that? When you live alone and have no one supporting you at home what do you do to keep your mind motivated? Jillian Bourke: When trying to bring up a lagging muscle group, specifically biceps, I heard you should start the workout with that muscle group to pre-fatigue it. Would this mean that is the only point in the workout where I'd do my isolated bicep exercise? Or would I also do them at the end with my other programmed isolations as well like normal? Love the podcast, thank you! When you're on a weight loss journey, how do you determine how much weight you should actually lose to not be overweight anymore? BMI calculator? Something else? Stacie: I know everyone is different but When your body is shifting and redefining itself. What's the average amount of time before you see the scale start moving downward again and how do you know if it's redefining itself vs entering metabolic adaptation. Dawn: What is the best, most reliable at-home scale? Dawn: I know protein from food sources is preferred and ideal. But sometimes shakes and bars are necessary for busy days. Any faves? If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
This is the reason I see most people struggle, they believe it has to be one or the other In this episode I discuss: Big picture shifts and reframes to have the best of both worlds Foundations Trade offs Setting boundaries Setting realistic expectations/goals/sacrifices 80/20 Work with me --> 1:1 coaching application Free Resources: The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Connect with me: Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Karen: How to reset your mindset? Meaning you had it all going once and things slipped how to get back into it? Stacie: How to identify what you're actually dealing with, like emotions vs self sabotage. Robin: How long does it take on average to change your mindset? I know it's not an overnight process and the mindset is constantly changing. Expectations - weight loss - hunger - progress - dealing with medical reasons If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Calla: So I'm really good about tracking calories when I'm at home and can easily look things up/weigh my food, but when I'm at someone else's house and they prepare something, I fall off the wagon and feel totally lost. How do you all keep track of calories that aren't easy to calculate?? Debbie: More reps lower weight vs less reps more weight and/or reps vs to "failure". I keep hearing: instead of reps of 10, 12, or 15 x 2 or 3.. keep going until you can't. Less sets. Michelle: if you're bad at remembering to count, is doing time a good option too? As long as it isn't single sided stuff. Stacie: If you're not sure your form is correct or pretty much know it's not correct but don't know how to fix it and you continue anyway are you doing more harm than good or just not going to get the benefit of the work out. Mahrysa: For weight loss , when weight lifting, do you have to sweat in order to lose? If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Amanda: When counting macros, could you talk about going over fats/carbs and “borrowing” from the other? Does it make a huge difference at the end of the day, as long as the calorie goal is hit? Stacie: When trying to get in 3 to 4 servings of vegetables while in a calorie deficit, which vegetables should take a higher priority over others and why. Also on the same line, if you can't for some reason get in 2 to 3 servings of fruit how detrimental would it be to replace the fruit with vegetables long term. Rob: The difference between tracking raw vs. cooked foods (specifically rice/pasta) - meal prepping in bulk. How do I know how many calories I should eat per day if my activity level changes by the day Tying into that, how do I know do I account for hockey practices and games when calculating how many calories I should eat Lastly, are apple watches a reliable way to track calories burned in a workout? If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: 1) What to do when you get sick AND What to do when your kid gets sick 2) I've been inconsistent with my plan lately, mostly working out. I really don't know why. I'm just not motivated lately, have been wanting to rest after work and am just not excited about getting up and going. I still struggle sometimes with an all or nothing mentality. Regarding nutrition, I'm okay with and understand screwing up one day and just getting back on track tomorrow. But for some reason, fitness just doesn't click the same for me. I'm also in maintenance so I need more than ever to follow my dang plan. And sometimes can't shake the thoughts of “I can't lose in maintenance and need to be okay with that.” If I miss a workout or two, lately, I'll just so mentally derailed that jumping back in won't even make a difference. I'll drive an hour plus in SoCal traffic to get there, since I have the accountability of someone telling me what to do. But I just can't consistently make that excitement stay ignited on my own. 3) How to handle a food addiction If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
In this episode I discuss: - What is online coaching - Who do I work with - 5 pillars of coaching Foundation Communication Training Nutrition Understanding and education - 3 Phases Prime Evolve Sustain Work with me --> 1:1 coaching application Free Resources: The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Connect with me: Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Favorite Workout Songs Alcohol and Weight Loss How can you? Considerations? Weight Loss Medications If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chaseConnect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Diane F: I need to know how to get in my protein without going over calories. Mary P: How can I get enough protein in. On a good day, I'm only getting about 60 grams of protein. Amy M: Are there any weight exercises that should almost always be in everyone's routine all the time? Stacie B: How to reduce the natural cortisol in your system due to stress overload? How can I manage expectations when it comes to weight loss? What should I expect? If you'd like to submit your question for the show1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In today's episode I dive into the Fat Loss Fundamentals These are things fundamental concepts/principals you need to help you simplify fat loss and never struggle again - Pre Fat loss - Fat Loss - Training - Accountability 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Why are so many coaches against meal plans? Karina M: Top recommendations for fitness and nutrition books? Karen M: How to get your mindset right for when there are goodies out? (Ex. going to the movies, birthday party, family cookout, etc.) and not over do it. Christine G: How to exercise self-control better when being on steroids. The reason is because I got that injection in my hand 2 weeks ago and yet I'm still wanting junk and the scale is creeping up again. I'm not trying to use that as an excuse but I think I was eating better before the injection. Amy M: How to know when to switch up a weight routine? Amy M: How to decide how to split weight routine? Amy M: Does order of exercises matter? 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In this episode Sarah and I discuss: - How stress affects fat loss - How to deal with stress (stress mitigation) - How to get toned - Fitness myths that need to die Connect with Sarah: Instagram Website Connect with me: 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! We started talking about this IG clip from Dr. Layne Norton: https://www.instagram.com/reel/Cvu9GWAtmEm/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== In this episode, we answered the following questions: Good Pre and Post workout meals Why am I so sore after some workouts? Should you workout when you're super sore? Should you increase reps or weight EVERY week? The importance of taking form videos (for self or coach) If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: - I've been gaining weight in my thighs and glutes, is cardio the only thing that helps tone? - How do you stay motivated, I feel like I can never get the motivation to get started - Is there such a thing as too much protein as long as you are lifting and/or working out? I know that when you have too much protein and don't move, it can lead to weight gain. But then again, if you have too much of anything and don't move, it can lead to weight gain. - What to do when life is throwing everything at you all at once and it's hard to stay focused on your journey? - Awareness week "fears" If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In this episode I am joined by Kenny Lipton We discussed: Kennys story Quality vs quantity in the gym Using Tempo to your advantage Flexibly disciplined vs lazy Fitness Hierarchy Why recovery is important and how to maximize it Fitness Misconceptions Connect with Kenny: Instagram Website Connect with me: 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
In this episode Susan and I discuss: Her story struggling with yo-yo dieting, restriction, and thinking she was “broken” to thriving and helping others do the same Letting fear dictate your actions and playing the victim Doing what she thought was “right” to what actually created results How your hormones and metabolism change as your age Focus on the process instead of the outcomes Lifting should be a requirement and it is for everyone Connect with Susan Instagram 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Heidi M: How does nutrition affect insulin resistance? Pamela W: Let's touch on VShred a bit. This guy talks about the three body types, ectomorph, endomorph and mesomorph. Is there any truth behind the type of body you have dictating how easily (or not) one loses weight? Amy M: It was found after the show The Biggest Loser, many if not most of the contestants had a metabolism that was much lower than a regular person of the same weight. Do you think this was from the extreme dieting,or because they had lower than average metabolisms to begin with! I haven't been tracking mustard because it's 0cals but realized sometimes if you have a couple servings it can have some calories. Should I be tracking that? Also what about gum? When do you know you need to change the amount of calories your consuming after losing some weight - Tarsha If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In this episode I am joined by Jared Hamilton We dive into: - Self Sabotage - Action follows focus - Changing the Narrative - Identity - Jiu-jitsu - Doing uncomfortable things Connect with Jared: Instagram https://www.dietingfromtheinsideout.com/ 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
On this week's episode of The Coaches Roundtable, we're bringing you another Q&A Podcast! In this episode, we answered the following questions: Robin T: More tips to tackle the gym. I am scared to do more than the treadmill and even more scared to ask for help on what in the world to do on any of the other machines. Scared of the judgment of a coach. Robin T: Are electrolytes important? Robin T: How do you do it when people treat you differently from when you were plus size, to "working on yourself/fitness" to being where you are/being healthy. I think people treat you differently in each stage I would like to learn more about the body using stored body fat for energy. And, what's the healthiest way to make that happen? Virginia T: Is the 30 seconds plank sufficient for a daily workout? Christine G: I would like to understand calorie deficit more. If I'm in a calorie deficit right now, shouldn't I be seeing more results? Especially since I really am trying to keep my calories on target, trying to be more intentional about what I'm eating? If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In this episode Mike and I dive into Mikes background Overcoming trauma to become the best version of yourself Breaking the narrative - overcoming generations of being unhealthy Making the day count Understanding your WHY and becoming your own motivation Connect with mike: Instagram TikTok 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
In this episode Chase and I are joined by a special guest Chris Chris and Chase work together at conquer fitness We dive into all things - Intermittent fasting - Optavia In this episode Chase and I dive into: Why are those last few pounds the hardest to lose? How can I teach my kids to eat better food? Am I at maintenance if I'm still hungry? How many calories should I drop when starting a deficit? Ice Baths? Are they worth it? Gym Etiquette - Do's and Don'ts If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase Connect with chris
In this episode I dive into how to have success with fat loss when you feel like you never have time What is your why sacrifices - if nothing changes nothing changes Start at your floor ---> Raise your floor Build your puzzle don't try to put your pieces into someone else puzzle Make winning easy and losing hard 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
Coming at you with another episode of the coaches roundtable In this episode Chase and I dive into: Why are those last few pounds the hardest to lose? How can I teach my kids to eat better food? Am I at maintenance if I'm still hungry? How many calories should I drop when starting a deficit? Ice Baths? Are they worth it? Gym Etiquette - Do's and Don'ts If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
Coming at you with another Q&A In this episode chase and I answer: In this episode, we answered the following questions: - Is it dangerous to eat under 1,200 calories? - What is calorie cycling? - How long should I be resting in between sets? - How can I know whether or not I'm gaining muscle or fat? - How can I stay on track while I'm on vacation? If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
In this episode we are joined by my client and friend laura Where she started Her journey into powerlifting Why she wanted to get back into it after 4 years Overcoming adversity Meet Recap What's next for laura If you want to connect with her or follow along with her journey --> Instagram
Coming at you with another Q&A In this episode chase and I answer: Pamela commented on my powerlifting post: Ok chase...I have questions...how is this not hard on your body, in particular your back and knees? Like what does it do for you? What kind of exercise is it considered or is it sport? I'm not being facetious. I'm genuinely curious! Every time I see you and Brevin doing it I'm secretly amazed but cringing all the same Kathy: What is 1 thing you could do to start being healthier when you have minimal time to completely commit to a healthier way of life. I'm definitely struggling with that, I don't even think I'm putting time into myself or anything else, just auto-piloting. I'm not making myself a priority. Is it ever too late to lift weights? Social pressure/influence eating/drinking/going out If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
In this episode Hannah and I dive into: - Her story and where she started - Overcoming people pleasing and putting yourself first - All or nothing - How to choose your priorities - Living your life while making progress on your fitness journey Connect with Hannah 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
Another Q&A for you this week! In the episode, Chase and I answer: Lindsay - Explain Carb smart tortillas for fiber and net carbs If someone is inconsistent. What are some easy ways they can become more consistent Pamela - If you have met your protein (and carbs) for the day but still have 300 to 500 calories to go, what are some good ways to add calories? Pamela - I would also like to see if there are some healthy ways to add calories without blowing up my carb intake. If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
In this episode I dive into the 8 most important habits to have in check before you lose fat - Inner work - Have an eating structure you feel like you can sustain long term - Eating at least .7g/bs of bw - Eating at least 15g/1000 cals of fiber - Lifting weights 2-4x/week - Walking 8-10k steps/day - Sleep 8hrs/day - Stress Management 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
In this episode we dive into Why is fiber important? You all talked about your top 10 diet hacks last week, what are your top 10 fitness and diet myths? Brevin carbs/sugar Stretching before a workout Lifting weights makes you bulky Detox Spot reducing fat Chase Eating at night is bad for you Addicted to sugar This is supposed to be easy/quick fix Supplements are required/necessary Obesity is all about overcoming willpower What's the best cardio for fat loss? Bonus Question: We have a step challenge going on right now, let's talk about how to get more steps in throughout the day. If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
In this episode I dive into: Why is your relationship with food important What does a good relationship with food even look like? How to improve your relationship with food - Avoid good and bad mentality - Ditch food rules - Addition not subtraction - Give yourself permission How it affects Fat loss 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
Another Q&A Coming at you this week! On the episode, we discussed: How can you build muscle and lose fat at the same time? Is it even possible? Top 10 diet hacks What's better for overall strength? 3 sets of 8-12 reps or 4 sets of 6-8 reps? Assuming heavyweight/failure? If you'd like to submit your question for the show 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
Fat Loss Forever FB Group In this episode we dive into - Do you need to work on your metabolism - Signs/symptoms - Why you're not losing weight - How to master your metabolism for fat loss 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook TikTok
On this week's episode of the Coaches Roundtable Q&A, we answered: Should I work out first thing in the morning, fasted? Does it matter what I eat before and after working out? What are the benefits of box squats? I've heard mixed reviews - some people say yes some people say why are you wasting time on those
In todays episode I had Iman on to dive into all things gut health
Another Q&A coming at you this week! On today's show, we answered: Do I have to drink so much water? If so, why? If I eat more - will I gain weight? Are coffee and tea (both decaf and vegan cream in the coffee - no sugar in either) considered water intake? Sooo another one. These "nutrition" shops are popping up all over where I live. They peddle these amazing looking "protein" drinks. What's acceptable for a protein drink? Calorie, protein, carb, fat, sugar wise? I've been scared to venture inside because I am quite sure the calories will probably make up an entire meal or even two LOL Can protein drinks be considered empty calories? Or a meal replacement? f you'd like to submit your question for the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
On this week's episode, we bring another Coaches Roundtable Q&A and we had a ton of great questions: I know I need to eat more vegetables, but I still struggle to get enough in. Can I use green powder? How much protein is too much protein? I only have an hour to train 3-4x/week. I'm 30 years old and my goal is to lose weight, be able to actually play with my kids, and just feel more confident. Can I still make progress only training this much and if so where should I start? Why are we so willing to pay for these powder drinks that promise everything- 18 lbs in just 2 months…. That instant everything- how are those for long term ? Slim this slim that Can I train too much? Can I eat a Snickers bar if I want? If you'd like to submit your question for the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
On this week's episode of the coaches roundtable, we answered two questions: 1. Linda: I am curious about the different schools of thought around how to structure calorie intake to achieve the best results. I seem to do best trying to divide my eating into 3 similar size meals throughout the day, many people do something different. Does it matter? 2. Pamela: I would love to see discussion surrounding nutritional supplements and minerals. What's needed (outside of a daily vitamin)…what's suggested? Are there supplements that can boost metabolism that are NOT a scam?!?! I would also like to see discussion on minerals re: which ones can support our diet? I also would like to see some discussion on B12, calcium and vitamin D. How do we know if we are getting enough? What's the suggested intake? What's the best way to determine if we can take supplements with medication and no interaction? Outside of asking the doctor because mine is clueless and the internet is confusing!! Thank you to Linda and Pamela for your questions! Get your question answered on the show - SUBMIT HERE 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
Today we answered: 1. Angelique B: I'm working with Chris. In a fat loss phase since Jan 1. Currently in 5th week of elimination diet. I just have this stubborn layer of belly fat. I'm eating 1500, 113 protein (I'm almost always over), 50 fat, 150 carbs. My genetic testing revealed that likely I process carbs well, so we adjusted and I lost about 10 lbs since starting elimination. It's not bloat. It's fat. 2. Amy H: Thanks for offering this! If y'all could talk more about the benefits of “diet breaks” a bit… how often should they occur, how long the “diet breaks” should last, is a diet break just going back up to maintenance or just adding a couple hundred calories?, benefits to our body, how it benefits weight loss etc… 3. Michelle C: I injured my wrist in December, going thru physio for it now. By the end of the physio homework, my wrist and grip are exhausted and totally done, in desperate need for rest. Am I supposed to feel that done after a regular workout? Wondering if I need to try to put more effort into workouts since I never feel as done as my wrist feels after the physio work. My face is red, I'm sweating, so I know there was effort put in. Thoughts? Get your question answered on the show - SUBMIT HERE 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
in this episode we dive into this biggest mistake that I see dieters make, trying to diet yourself into the body you want. You have to build the body you want and here are the 5 ways to make you look like you lift 1) Stop Dieting 2) Lift 3x/week min 3) Train Hard 4) Eat 1g/lbs bw in Protein 5) Improve sleep quality 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok
Lindsay S: Are you supposed to maintain your weight at the end of a calorie deficit (came from a post stating that you won't maintain your LOWEST weight in a deficit). Liz Grove: What supplements are good for working out and building muscles Creatine Glutamine Protein Katie H: I've been working out for a year now and recently started creating my own workouts. What are the best ways to do this? Is it best to create upper and lower body days and keep those in a rotating schedule or is it ok to change it up every week? I'm currently still trying to lose weight yet gain muscle. Get your question answered on the show - SUBMIT HERE 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok
In this episode we of the coaches roundtable we dive into: How can I lose weight without tracking? Anonymous Listener: How do I begin to do the inner work? I hear this everywhere lately…but where do I start? I know journaling is helpful but are there specific journal prompts/areas to explore? Are there books to help this journey? I understand doing the inner work and it being an integral part of the process…but where do I start? I think sometimes I just need the direction on where to get started with this because I have no idea. Megan L: How to deal with fitness tracker anxiety? I've been an Apple Watch user for a few years now but I am finding that I am starting to feel a little "married" to it, so to speak. I work from home & have a rather sedentary job so I don't move a whole lot but I do work out at the gym 4-5 days/week. However, I feel like I am constantly checking my steps throughout the day and feel like I have to spend any free time during the work day on the treadmill to get them in. I know movement is important, especially while working from home, but how to have a healthy balance of getting that movement/steps in but also not being a bit obsessive about it? I want to feel like I can take a break during the work day and not have anxiety about it if I'm not spending that time walking. Thank you! Get your question answered on the show - SUBMIT HERE 1:1 coaching application The Ultimate Guide To Fat Loss Protein Guide The Beginners Guide to Strength Training Instagram Facebook Facebook Group: Fat Loss Forever TikTok Connect with chase
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