The WAG Podcast

What if you could feel comfortable in your skin all the time, not just for a season? In today's episode, Adee and Michael are talking about ways you can sustain your progress and results over a long period of time. With a new mindset and a few practical strategies, you can build a system of habits that allows you to maintain a body you love forever. Tune in to hear: 2:45 - How the behaviors that *got* you fit and the behaviors that *keep* you fit will be different 4:30 - The power of grit and perseverance 6:05 - Why people often struggle with motivation during maintenance 9:15 - How to change your strategies when what has always worked stops working 11:40 - 5 strategies to help you stick with it long-term   We'll be taking a quick break from recording new episodes to create space for some brainstorming and creativity in order to make this podcast the most productive for our listeners (you!) If you have an idea you'd like to share, please email us at info@workingagainstgravity.com. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we'll be to get this podcast and message in front of more people (something about iTunes algorithms?). We'd be extremely grateful if you left a review letting us know your favorite part of this episode!

Emotional Eating: what is it and how can you gain control? Almost all of us will deal with this struggle at some point in our life. In today's episode, Michael and Adee are sharing their experiences with emotional eating, discussing ways this might present itself in your own life, and offering seven powerful strategies to overcome this common roadblock. Tune in to hear: 1:30 Michael's own recent experience with emotional eating 2:45 Why talking about this struggle is important 4:00 Ways emotional eating might present itself in your life 6:30 The cycle of emotional eating 8:15 Seven strategies to gain control over emotional eating Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we'll be to get this podcast and message in front of more people (something about iTunes algorithms?). We'd be extremely grateful if you left a review letting us know your favorite part of this episode!

This week's episode is a deep dive with Adee! Michael interviews Adee on her nutrition coaching journey, her personal struggles and triumphs with dieting, and how the fitness industry has evolved. Listen in for a real conversation about everything from the ups and downs of owning a business to searching for motivation and more! Tune in to hear: 1:35 - How Adee got her start in nutrition coaching 4:15 - Adee's growth as a coach over the past 7 years 6:45 - Adee's strategies for building strong and effective coach-client relationships 8:30 - Adee's biggest struggle as a coach and business owner 11:30 - Lessons learned on taking things too personally 13:45 - How the attitudes and goals of athletes have shifted in recent years 16:00 - The differences between eating for performance and eating for leanness 17:30 - How eating trends have changed in the CrossFit community 20:00 - Adee's personal journey with dieting and body composition change 25:00 - How coaching experience has transferred over to parenting   Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we'll be to get this podcast and message in front of more people (something about iTunes algorithms?). We'd be extremely grateful if you left a review letting us know your favorite part of this episode!

There’s something profoundly satisfying about putting pen to paper and writing down your inner thoughts. Journaling allows you to experience what’s going on inside your head, process it, and think about it in a different way.    Today’s episode is a deep dive into how and why you should make journaling a consistent part of your daily routine. Michael and Adee offer practical tips and strategies to make journaling a habit, provide some of their favorite journal prompts you can try, and share how journaling has changed their own lives.    What you’ll hear:  2:15 The benefit of getting your thoughts out on paper 3:30 The practice of morning pages 4:30 Noticing patterns in your journaling 5:45 Michael’s experience reading through old journal entries 6:30 How journaling can be a form of self-therapy 8:40 Using journal prompts for a more effective practice 10:00 Adee and Michael’s favorite journal prompts you can try 11:40 Creating a consistent journaling practice 13:30 Turning your practice into an unbreakable habit   Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir)   Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).   We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Why is it that the person you’re closest to is also the person you’re most skilled at pissing off? Today’s episode is about 8 surefire ways to piss off your partner. Michael and Adee are giving examples from their own relationship and sharing some ways they’ve overcome annoyances to meet each other’s needs. What you’ll hear:  1:20 Giving unsolicited advice 2:40 Expecting too much attention 3:45 Failing to follow through on a commitment  4:40 Ignoring your partner 6:45 Spending too much time on your phone 7:30 Not acknowledging your partner’s pain 8:30 Trying to fix everything instead of listening 9:35 Changing the subject when they’re excited about something Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

What do you do when your clients need more than a cheerleader? Do you feel confident giving them some tough love? Giving constructive feedback is an art, and can be critical for your clients to achieve real behavior change. Today’s episode is all about how to tactfully and effectively deliver honest feedback. Michael and Adee are sharing their own experiences as coaches so you can learn how to give the tough love your clients need in a way that maintains their dignity and strengthens your relationship.  What you’ll hear:  5:40 Michael’s experience with aggressive feedback  9:05 Adee’s background as a nutrition client receiving honest coaching and how that impacted her own coaching style 13:00 Questions to ask before giving advice  14:40 The Feedback Sandwich  17:00 How giving incorrect feedback can still be constructive 20:15 A template for giving feedback  Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

In today’s episode, Adee and Michael are sharing one of the biggest parenting lessons they have learned so far: your attitude about an experience is more important than the experience itself. While expecting, Adee and Michael heard many negative stories about parenting such as, “Say goodbye to your weekly date night” or, “You’ll never sleep again.” Recently Adee posted about her own positive experience as a new parent on Instagram and sparked a lot of conversation. This episode is a deep dive into how you can create your own story through the power of a positive attitude. What you’ll hear:  3:15 - The negative advice Adee and Michael received when expecting their first child 6:05 - How to manage expectations of pregnancy, birth and parenthood 9:00 - Why sharing a balance of positive and negative experiences on social media is helpful 14:00 - Accepting reality and avoiding negativity 16:05 - The biggest parenting lessons Adee and Michael have learned so far Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Let’s talk about eating intuitively. Maybe you’ve been tracking your food for a while and you’re curious about shifting to a more intuitive way of eating.  Maybe your lifestyle no longer supports precise weighing and tracking.  Maybe you want to get more in touch with your body and trust its signals rather than relying on external measures of success (like hitting your macros and your body weight on the scale).    This kind of shift can feel a little scary. You may have questions like: “Will I lose all the progress I made while I was tracking food?” “Can I really trust myself and my body without monitoring my intake?” “Where does the scale come into play? Should I weigh myself and use that as a marker of progress?” In our latest episode of the WAG podcast, Adee answers these questions and many more during a live coaching session with former WAG member Klaudia Rossol.  Klaudia spent several months strictly weighing and tracking her food. Since then, she has shifted to intuitive eating. She has come to Adee with concerns about whether intuitive eating is right for her and whether she’s doing it correctly.  If you are curious about intuitive eating and how to trust your body’s signals, you’ll love this episode!  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!   Topics:  02:20 – Klaudia’s story, including why she applied to be coached 03:45 – Tracking started to cause Klaudia anxiety 04:45 – Klaudia wanted to try intuitive eating vs. strict tracking but was scared 06:30 – How to trust the process and get comfortable with intuitive eating 06:41 – Adee’s explains that changing your method of eating is scary for everyone 07:31 – How Michael’s experience in Alcoholics Anonymous connects to food 08:37 – Asking Klaudia questions about her experience shifting to intuitive eating 12:14 – Intuitive eating is less clear-cut than rigid tracking (which is scary) 15:13 – Wanting to weigh a certain amount vs. where your body feels best 16:50 – We do not truly control the scale weight  18:05 – Would Klaudia be open to letting go of the scale? 24:30 – The scale number may be dictating Klaudia’s definition of success 26:22 – Don’t have to associate intuitive eating with losing aesthetic goals  30:50 – Becoming disciplined in one area leads automatically to discipline in others 36:14 – Adee hasn’t tracked food in a long time but still checks in with coach weekly 37:44 – The scale may be your biggest obstacle in intuitive eating  45:35 – Adee’s tips for successful intuitive eating (“lead domino”) 50:40 – Adee is an Obliger (from the Four Tendencies); she needs accountability 53:54 – When did Adee feel comfortable intuitive eating?    Links: Working Against Gravity Nutrition Coach Certification

Sharing and confiding in others can oftentimes be a scary thing. In today’s episode Adee and Michael share some useful tips on how to navigate touchy subjects, asking the right questions, and how to become a safe place for other people.    What you’ll learn: 15:35 - Acknowledgement  18:30 - Practice patience  20:30 - How and when to give advice  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

This one is for all you praise junkies out there! In today’s episode Adee and Michael share their stories on improving your sex life, feeling more connected, and breathing new life into your relationship all through the power of praise. Tune in to learn how practicing gratitude in your relationships can transform your love in more ways than one.    What you’ll learn: The power of gratitude Improving your sex life Being more present and connected with those around you   Resources mentioned in today’s episode: The Way Of The Superior Man - David Deida   We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.   Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir)   Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).   We’d be extremely grateful if you left a review letting us know your favorite part of this episode!  

Have you ever felt paralyzed from having too many options to choose from? Well this episode is all about building trust in yourself and unlocking your inner guru, so that you can live life with less resistance, more peace of mind, and higher productivity. In today’s episode Adee and Michael are talking about trusting your intuition, how emotions can impact your logical brain, and the power of journaling. What you’ll learn: Connecting with your intuition Building self esteem 3 Steps for unlocking your inner guru We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Having a solid morning routine can help get your days off to a great start, decreasing your stress and increasing your productivity. On today’s episode, Michael and Adee describe their consistent morning routine and offer some helpful tips for building one of your own. They also explain how starting with one small change can dramatically improve your mornings and your life. Topics: 02:53 – Why morning routines matter 07:36 – Discovering the morning routine 09:13 – Going to bed earlier 10:04 – Michael and Adee’s consistent routine 10:57 – Meditation and breath work 13:19 – Yoga  13:59 – Journaling  15:34 – Goal setting 16:16 – Starting small 18:34 – Building a routine We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts! Resources mentioned: The Perfect Day Formula by Craig Ballantyne

Have you ever felt like you were stuck in a vicious cycle of always wanting the next new thing? This is called the hedonic treadmill - wanting too much and never feeling fully satisfied. In this episode, Adee and Michael are going to teach you how to do the opposite! Tune in for 4-tips on how to start appreciating what you already have and how to get off the never ending hedonic treadmill for good.  What you’ll learn: The hedonic treadmill Negative visualization (14:25) Self-denial;/ stoic challenges (17:30) Practicing gratitude (21:00) We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!  

Just like the seasons, our bodies are always going through cyclical changes, but rest assured we’ve got some tips and tricks that will help make this a lot more manageable! In this episode Adee and Michael are talking about what to do if you are noticing that you’re always going through some body changes or gaining weight during the winter season.  What you’ll learn: How to mentally prepare for winter  Identifying the source of anxiety  Tips for making winter a little easier We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

This week on the WAG Podcast, Adee and Michael are answering another great listener question about fitness and nutrition considerations for masters athletes. The way you train when you are in your 20’s is going to look a little different than the way you train when you are in your 40’s+. This episode has some useful tips on how to manage volume and intensity in your training, prioritizing movement quality, as well as how to get the most out of your recovery and your nutrition. What you’ll learn: The minimum effective dose for training Nutrition for masters athletes We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!  

Brooke Wells stands out among elite CrossFit athletes for her ability to compete at the highest level while also attending college and maintaining an active social life. In today’s episode, Adee shares some of the top lessons she’s learned from Brooke about juggling it all and maintaining a positive mindset. She also gives insight into some of Brooke’s keys to success with getting leaner, traveling as an athlete and staying humble in the face of enormous success. Topics: 03:40 – Working with Brooke 06:51 – Balancing it all 11:57 – Traveling as an athlete 17:06 – Getting leaner 19:44 – Maintaining the right mindset 23:27 – Humility and coachability We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!

With the 2021 CrossFit Open just around the corner, it would be a good time to highlight some helpful tips to get your nutrition in check so that you can be sure that you are performing at your absolute best. In this episode Adee and Michael are sharing some of their experience training for competition and giving an inside look at how that might alter your nutrition requirements.  What you’ll learn: Nutrition and competition  How to eat before & after competition Examples of foods that may or may not work for you  Proteins vs fats vs carbs leading up to competition How to figure out what foods work best for you  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Whether it's taking your shirt off around your friends, or wearing shorts in public - feeling insecure about your body is something many of us go through, even if we aren’t vocalizing it. In today’s episode Adee and Michael are putting it all out there, talking about ways we can all start letting go of our shame and finally start feeling comfortable in our own skin.  What you’ll learn: Recognizing thought patterns that lead to insecurities Why externalizing your emotions can help you let go of shame 4 tips on how to share something vulnerable  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Good communication is the key to a healthy relationship. Another big predictor of a good relationship is how couples fight. In this episode, Adee and Michael are talking about the Imago Dialogue, a powerful communication tool designed to help any two people move out of conflict and back to a place of mutual acceptance.  What you’ll learn:05:30 - The Imago process16:00 - How to use the Imago Dialogue Books mentioned:Getting The Love You Want - H. Hendrix We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

This week Adee and Michael are talking about getting your body back after pregnancy. From experiencing diastasis, to postpartum depression, to tracking your food again, this episode is full of tips that will help you come up with a postpartum wellness plan for getting back to feeling comfortable and confident in your skin so that you can still take care of your newborn and take care of yourself at the same time.  What you’ll learn:02:39 - Mental and emotional well being after pregnancy11:40 - The physical effects of pregnancy15:00 - Tracking food after pregnancy Resources mentioned: Meal Train We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Starting a family is both rewarding and challenging at the same time. This week, Michael and Adee are talking about creating a plan, setting expectations and negotiating responsibilities of parenthood in order to avoid unnecessary stress so that you can both enjoy your baby, and each other. What you’ll learn:16:50 - Lessons of parenthood19:20 - Freedom and space in the relationship30:00 - Setting up boundaries  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

We sent out a survey to over 3,000 aspiring nutrition coaches about what stopped them from taking the leap to begin coaching clients. One of the most frequent questions we heard was: can you actually make money as a nutrition coach? In today’s episode, Adee and Michael will dispel myths about making money as an online nutrition coach. Adee launched Working Against Gravity six years ago, and now with 35 employees, she can assure you — it is absolutely possible to make this a sustainable career. Not only do they break down the actual math of how much money a nutrition coach can make per client and per year, but they offer actionable steps you can take today to inch toward your dream career without taking huge risks. Remember, the WAG Coach Certification offers a low-stakes way to find out whether you can see yourself working with nutrition coaching clients – you’ll practice creating programs and working with clients, and you’ll get feedback from a coach mentor. We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts! Topics:  03:54 – Online nutrition coaching is a newer, less clear career path 05:00 – Doesn’t have to be a huge risk to launch nutrition business 05:11 – Coaching taps into deep human desire to do meaningful work 06:23 – Making money doesn’t make you a ‘bad person’ or change identity 08:21 – Talking about the actual numbers – how WAG does it 09:25 – How much a coach would make with a conservative coaching rate 11:26 – How many clients? How much time does each client take?  13:48 – 3 ways to take ‘tip-toe’ toward launching your dream business 15:00 – Tip 1: Start with low stakes (go slow, explore the field) 17:58 – Coach a few people on the side to start (how Adee started before WAG)  19:04 – Michael’s experience leaving job for Brute Strength 20:16 – WAG Coach Cert allows you to practice working with clients 22:05 – Tip 2: Don’t focus on solving problems you don’t actually have 24:33 – Tip 3: Deliver value (be a good coach) and the money follows 26:42 – Build an iceberg by being ethical and providing a great service Links: Working Against Gravity Nutrition Coach Certification Tim Ferriss’ “Fear Setting” for mitigating your fears Working Against Gravity Business Program

This week Adee and Michael are answering another listener's question about overcoming the challenge of unwanted weight gain and learning how to take care of your body.  Be sure to tune in for more tips on nutrition, meditation, and mindset shifts that are sure to help you find what works best for you on your journey to looking better and feeling better. We love your questions so keep them coming!  What you’ll learn:08:20 - How range can still be good 12:33 - Mindset shifts16:30 - Meditation24:00 - Action steps to feel better We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Whether you’re just starting your fitness journey, or have been at it for some time, eventually we all hit the dreaded plateau. In today’s episode Adee and Michael are giving quick tips to help you break through the rough patches and get closer to your goals. Some of today's topics include lifestyle changes for long term success, identifying trends in your nutrition, and establishing good habits in both nutrition and exercise.  What you’ll learn:08:51 - Identifying a plateau10:10 - How to tell if someone is in a plateau 14:50 - What to do when someone is in a plateau20:16 - Changing up your fitness We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

As we get older it can become more and more difficult to build deep, meaningful friendships, but Michael and Adee believe people are craving that kind of connection more than ever. On today’s episode, they unpack some of their best tips for engaging in deep conversations with friends. Listen along to learn some questions you can ask and strategies you can use to take the lead in cultivating stronger friendships. What you’ll learn: 02:44 – Why depth matters 06:07 – Fostering a group conversation 08:58 – Being the leader 11:49 – Conversation starters 17:58 – Building trust We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!

In our last episode, Adee and Michael were talking about building your own success map, and how to recognize positive patterns in your life - but what happens when nothing seems to work no matter how hard you try? In this episode, Adee and Michael are talking about a quick mindset shift that will help you get over plateaus and back on track. Whether it's nutrition, work, or exercise, you can use these tips to stay on top of your game. What you’ll learn: 04:30 - What saved you no longer serves you 09:30 - What to do when you hit a plateau  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Have you ever had one of those days where everything just clicks? You feel great, you’re excited about life, and you’re at the top of your game. What if it were possible to recreate more of those days? In today’s episode Adee and Michael are talking about building your own success, what you have to do to get back on track, and how recognizing positive habits can help you get through those hard times as fast as possible. What you’ll learn: 02:40 - Recognizing your positive and negative habits 07:00 - 3-steps to being your own guru We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Have you ever tried holding someone accountable and then it backfired? This week, Adee and Michael are giving tips on how to hold people more accountable without coming off too strong or being pushed over. Whether it’s how you say it, or exactly what words to use, sometimes helping out isn’t as easy as you’d think. Both Adee and Michael share some advice when it comes to honoring commitments, giving your attention to people, and the power of repeating words. What you’ll learn: 02:00 - How to modify behavior using the Hawthorne effect 06:30 - What to avoid when you’re giving advice11:20 - How to not get pushed over  17:13 - The difference between what you say vs. how you say it We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

This week Adee and Michael are telling you the one thing that has made the greatest impact on them. And that’s the power of intention. Listen in as they discuss how living with intention has changed their lives and how they apply it in everything, from work and fitness to parenting and relationships. And in true Michael and Adee fashion they are leaving you with the steps you can take to be more intentional. Michael says this is the one thing that has had the biggest impact on his life and we can’t wait to see how living more intentionally moves you forward! Topics: 1:30 - Power of intention & Burning Man 4:50 - When you’re not intentional 5:50 - Difference between goal and intention 6:50 - Areas to apply the intention 7:41 - Examples of how Adee and Michael use intention 10:50 - Intentionally more feminine 12:52 - Intentionally self expressive 13:30 - How to be more intentional We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Through many of our nutrition journeys, our focus is on decreasing calories and losing fat. But what happens when you hit a plateau and are already on low calories or when you reach your goals and are happy with your body composition? This is when reverse dieting comes into play. Reverse dieting is training your body to eat more while maintaining your weight, sounds pretty awesome right? In this episode, Adee and Micheal go over the reasons reverse dieting can be beneficial, who it’s for, how it works, and what steps you can take. So, if you have plateaued or reached your goals you’ll definitely want to listen in! Topics: 1:05 - Reasons reverse dieting can be beneficial for people 4:50 - Who is reverse dieting good for and when 7:20 - How does reverse dieting work? 10:25 - Reason reverse dieting works 13:30 - How much should you increase calories when reverse dieting? 15:30 - Why don’t we increase protein too much when reverse dieting 16:40 - What is NEAT? 19:00 - Action steps We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Have you ever felt like you were working so hard with your nutrition but not making any progress? Adee and Micheal just may have a solution for you. In this episode, they talk about how when it comes to nutrition, your Swiss Army Knife is the ability to weigh, track and measure your food and hit a certain set of macros. While strict tracking doesn't have to be forever, learning how to do so for a period of time can help you understand the specific balance of foods your body needs to reach your goals. And once you nail being strict for a while, it’s much easier to be more lenient with your tracking later on. Listen in as they go through Adee’s personal experience with tracking, what you can learn from it, how to get started and resources to swap to intuitive eating. Topics: 2:50 - Are you a cook or a baker? (analogy) 7:00 - Why learning to be precise in your diet initially is beneficial 8:45 - Becoming a “chef”/ when you know enough to break the rules 10:30 - Adees journey when she first started tracking  11:10 - Her experience switching to more intuitive eating 13:00 - Getting off track then coming back to it 14:10 - Reasons to consider strict tracking for a period of time 16:05 - Swiss Army Knife of Nutrition 18:50 - How our world is designed to make losing weight difficult 21:45 - Resources for intuitive eating 22:00 - Steps and actions you can do to start tracking Links: Intuitive Eating = Nutritional Freedom How to Shift from Tracking to Intuitive Eating Macro Calculator Nutrition Guide Download   We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Can you really lose weight while eating more? In some cases, yes. While it’s easy to believe that eating less will help you lose weight, Adee and Michael use this week’s WAG podcast to break down how this might actually work against you. With the science of metabolic adaptation to back them up, they explain how your body actually responds to eating too little. By the end of the episode, you’ll be able to recognize different scenarios where eating too little becomes an issue and will walk away equipped with four new action steps to take when this occurs. Timestamps 3:15 - Scenarios where you may need to eat more to lose weight 4:55 - Contributing factors 6:40 - What happens when you start increasing calories 7:30 - Finding the right macronutrient profile 8:30 - Are you inconsistent with your eating habits? 9:40 - Is too much restriction hurting you? 10:20 - Switching diets frequently 11:00 - Are you underreporting your food intake by accident? 13:00 - Four action steps you can take We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

In this week’s WAG Podcast, Renee Mahail joins Adee for a live coaching call to talk about her past attempts at macro-tracking, the pressure to be perfect, and how you can be in love with your current body and still want change. As an officer in the US Army, Renee is used to living an active lifestyle but admits she feels her nutrition is holding her back from her goals to be leaner. If you’ve ever struggled with the idea that you have to be perfect in your nutrition approach or wondered how WAG’s “flexible coaching” approach could help you achieve your goals, this episode is for you. Topics: 3:00 - How macro-tracking felt obsessive and intense in her past 5:20 - What are your goals for this call? 7:10 - Being an officer in the US Army 11:20 - Balancing body love without conflicting with your motivation to change 18:40 - Understanding nutrition is individual and releasing the “I should/shouldn’t” approach 26:00 - Every strength has a shadow side  32:00 - Why we should all take a child’s approach to trying new things  38:35 - How to combat social gathering pressure 46:00 - Assessing your community and environment  49:20 - The lead domino effect 53:30 - A simple accountability hack to get started   We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

In this episode of the WAG Podcast, WAG coach Brittany Werner joins Michael in a unique conversation about her life and experience living overseas, working in nutrition with children and bariatric clients, finding her home with WAG and now working mostly with working moms. As a mother of three, Brittany found her passion in working with other moms. She talks about the lessons she’s learned from these momma clients and her understanding that when you’re a caregiver you're giving everything to your kids. This has taught her that if you pull back a little and give a little more to yourself then you can give more to everyone. Brittany has had an incredibly interesting journey, giving her a unique perspective on different nutrition situations. Topics: 3:00 - Lessons brought back from the different cultures after traveling  6:00 - The hardest part about coming back to the states 9:00 - How did you get into nutrition? 10:40 - Finding WAG 14:30 - Experience working with WAG as a client 17:15 - How some views on nutrition changed after joining WAG 19:55 - Passion and lessons working with working moms. 26:00 - The best advice is simple 27:15 - What is nutrition? 28:15 - Other tips that are helpful for working moms 34:05 - Difference between coaching athletes and bariatric clients 39:00 - Should someone who has little to no healthy habits go straight move straight to tracking, weighing and measuring their food? 41:45 - Last piece of advice for listeners   We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

In this episode, Adee and Micheal Cazayoux answer YOUR questions! From is it realistic for the average person to get super lean to tips for emotional eaters. They dive into their views (sometimes different) on the questions listeners submitted. So if you’re wondering if you should undereat the day after overeating or how to stay motivated when you see progress, then you want to listen in on this episode with real questions and answers. Topics: 3:40 Are the super lean and ripped body goals really realistic? 10:10 If you go over your macros one day do you undereat the next day, why or why not? 13:35 What tips do you have for emotional eaters? 18:05 Can you ruin an entire week of hard work with one meal? 22:15 How do you stay motivated when you see progress but know it’s only one small step to your overall goal? We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir)  Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

This week we have one of our own joining us! Jayne Smith is not only a WAG coach but also a coach training assistant for the WAG Coach Certification, which is basically a digital mentor who guides students through the training. In this episode, Michael talks with Jayne about the different transitions she's been through in her life, going from a collegiate gymnast to retiring and gaining 30 pounds before finding CrossFit and competitive weightlifting. Jayne shares how each experience affected her personally and from a nutrition aspect. Jayne shares how some of the hardest transitions for her were the ones when she wasn’t working toward something competitive. She opens up to listeners and discusses the physical and mental challenges she went through during these times and, ultimately, how she found her passion and career as a WAG coach! You’ll gain a lot from her stories and inspirational journey. Topics: 4:45 Welcome Jayne 5:25 Starting Gymnastics at Age 6 11:20 Highlight of Her Career  13:00 How Her Experience as a Gymnast Shaped Her 15:30 Mindset and Experience Around Nutrition Early On 16:45 Relationship With Food in College 21:15 What it Was Like Mentally, to Gain 30 Pounds 22:45 Getting into CF and Weightlifting  25:15 Starting WAG Nutrition Coaching 27:05 Biggest Lesson When Finding WAG 29:00 Journey to Becoming a Coach 35:30 Transitioning Out of and Back into Competitive Weightlifting 40:00 Life Without Sport as a Priority 43:00 Trouble Finding Balance With Nutrition & Intuitive Eating 50:15 One Piece of Advice for Listeners We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Let’s talk about accountability. We all know it’s a powerful tool. It can come in many forms: a coach, a group, a mentor, an accountabili-buddy. At WAG, we have a “nutrition pyramid”, and the bottom of the pyramid (i.e. the most important part) is consistency. Accountability is critical in helping us remain consistent. If we know we have to check in with someone on a regular basis, our focus and performance will improve. In our latest episode of the podcast, Adee and Michael explain why accountability is so critical for achieving your goals (including the psychology behind it). They also outline action steps you can take today to find sources of accountability. Are you curious about what it might be like to be a nutrition coach? Then you’ll be very interested in 3 upcoming live webinars hosted by Adee & Michael!  Each webinar will be packed with valuable information about nutrition coaching and how to create the career of your dreams. Check out the topics:  Webinar 1 – October 1st at 4 PM CST Topic: The Surprising Competitive Advantages of Great Coaches We’ll discuss: The set of values that set world class coaches apart from everyone else WAG's top core values and the exact strategies we use to back them up How to identify your own core values as a coach Answering your questions about the WAG Coach Certification Webinar 2 – October 5th at 4 PM CST Topic: Why joining the digital workforce is one of the biggest opportunities in the world right now We’ll discuss: The 3 human drivers in career: Autonomy, Purpose and Mastery How to design a life of freedom Why current world events make now the most important time in history to work online Answering your questions about the WAG Coach Certification Webinar 3 – October 7th at 4 PM CST Topic: All the details about the WAG Coach Certification Program We’ll discuss: The content of the certification (including the nutrition science, behavioral psychology, and more) What makes this certification different from others How we help students prepare to launch their own coaching businesses You won’t want to miss these webinars! Make sure to add them to your calendar! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics: 02:09 – Michael’s dream of doing solo podcasts & how accountability helped him 04:25 – Accountability ensures you’ll be consistent with nutrition  05:39 – Accountability gives you a space to reflect on your progress 06:45 – When you’re having a tough time, your source of accountability can boost you up 08:04 – Psychology behind why accountability is powerful (Hawthorne effect) 10:19 – How this info can help coaches 11:21 – Action steps to take  16:42 – Have a regular interval where you check in with your accountability source 18:30 – Add a group component to your accountability Links: The Hawthorne Effect

“You'll never sleep again.”  “Breastfeeding is so hard.”  “You’ll never have time for yourself again.” “You’re going to feel an instant connection with your baby.” These are just a few of the things other parents started telling Adee and Michael as soon as they found out they were expecting. But, rather than accepting them as they heard them, they chose to take an approach more suitable to their style and look into ways to make these parenting challenges, well, a little less challenging. Starting off with their baby in the NICU and the challenges of postpartum feelings weren’t easy. But, together, Adee and Michael found what worked for them and they’re sharing the lessons they learned in this week’s episode. From breastfeeding and sleep to when to let people come visit the baby (and how to let people help), you’ll gain a lot from this episode! Topics: 3:00 - Shai being in NICU 5:30 - Not feeling the connection Adee thought she would 6:15 - Postpartum feelings 7:30 - Breastfeeding 9:40 - Exercise nutrition and recovery 16:00 - Nutrition 17:55 - Sleep with a newborn 20:30 - Getting in a rhythm with each other  26:30 - Dividing responsibilities  28:30 - How Adee deals with body changes 34:30 - How to navigate friends and family visiting 38:30 - Letting people know how they can help you  40:30 - Sex and intimacy postpartum 45:05 - Biggest lessons so far We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Every pregnancy is different and there will always be things that happen that are out of your control. However, there are some things that you can control or at least work toward to have an easier pregnancy. In this episode of the WAG podcast, Adee and Micheal talk about their expectations versus the reality of how the pregnancy went and strategies Adee used to help her have a better experience. From mindset and diet to how to search for answers, these new parents cover many topics on pregnancy and preparation for labor! Topics:  1:25 - How have things been easier for you? 2:30 - Micheals’s expectations for pregnancy 4:15 - Adee’s expectations for pregnancy 5:40 - How and why Adee has had an easy pregnancy 7:45 - Tips for making pregnancy easier  8:30 - Pubic symphysis disorder 13:30 - Attitude and pregnancy mindset 17:30 - Exercise and nutrition 21:00 - The relationship piece We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!

Our latest episode is a recording of a live coaching call Adee had with Kalea Leverette. Kalea is an actor, singer, dancer and has a background in pageants. Over the years, she’s followed some very restrictive fitness and nutrition regimens. For example, she’d cut out entire food groups (mainly, carbs) and exercise for multiple hours per day. She paid for personal trainers who gave her lists of foods she could (and could not) eat. Kalea plans to move to New York City to perform on broadway. She knows her body needs to be strong and fit to handle three-hour-long performances eight or more times per week. So, she reached out to Adee seeking strategies for remaining disciplined in situations outside her control as well as ways to enjoy healthy eating. Kalea and Adee have a powerful conversation about topics including: What does “healthy eating” actually mean? Are some foods “good” and some “bad”? Ultra-restrictive diets usually work for us temporarily, but they may be unsustainable long-term (leaving us feeling deprived and rebellious). Hardcore, extreme ‘diets’ are not necessary to achieve results. The path might look different with a more moderate approach, but long-term success is absolutely possible. Taking small steps and aiming to simply be “better than yesterday” with nutrition can, over time, completely change your life. If you’ve tried restrictive diets in the past but are now ready to create a lifestyle you can sustain long-term, you’ll love this episode! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  01:20 – Kalea’s goals for the coaching session 03:19 – Her background performing and pageants, plus diets she’s tried 08:10 – Previous restrictive diets Kalea followed *were* sometimes effective 09:35 – Challenges of living with her dad who has such different eating habits 11:22 – Kalea’s mindset around ‘good/healthy’ and ‘bad/unhealthy’ foods  15:20 – Healthy eating doesn’t have to feel restrictive 17:40 – Does one ‘unhealthy’ meal mean the day is ruined? 24:05 – Adee encouraging Kalea not to use the scale to measure success 31:14 – Is low-carb/no-carb better than having carbs?

Do you find yourself dreading the holiday season, travel or social events because you worry they’ll throw off your nutrition plan? If so, you’ll love our latest episode of the podcast where Adee and Michael discuss their favorite strategy for remaining disciplined while facing challenging situations. Not only does Adee use this strategy herself, she also teaches it to all of her clients (including elite athletes like Brooke Wells). It helps them — and will help you! — walk away from these situations feeling proud (rather than feeling bloated, guilty and disappointed). If you struggle with staying disciplined while traveling, during the holidays or while attending social events, you won’t want to miss this episode! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  02:19 – Adee tells personal story of how *not* to handle the holiday season 04:57 – Unrealistic to expect we’ll enter challenging situations maintaining usual habits 06:10 – The ‘upgraded’ way of approaching challenging events 09:06 – Defining success ahead of time (choose 1-2 things) 11:12 – Brooke Wells’ story of success during the holidays  14:09 – How to make this strategy work for you  17:48 – Sammy Moniz’s story of success while traveling

“The number one lesson that I had was that you can prepare as much as you want to but no matter what you’re going to have to be flexible because this a completely natural thing that you can’t control.” - Adee Cazayoux Things don’t always go according to plan and when baby Shai decided to show up four weeks early, Adee and Michael had to adjust their original visions and expectations for his birth. In this episode of the WAG Podcast, you get a front seat as they share their birth plans, realities and how things needed to shift based on their circumstances. Learn more about how Adee and Michael prepared for labor and delivery together, what inspired their original plan, the importance of working together as a team, their biggest learnings as they became first-time parents and more! Whether you’re expecting now or want to get pregnant in the future, this is a must listen! Topics:  1:30 - Preparing for labor and delivery and working together 8:30 - Adee’s birth vision 14:50 - Why they originally wanted a home birth 19:30 - Home birth resources 20:20 - Adee, Michael and Shai’s birth story 43:50 - How to mentally work through expectations and necessary changes Links: Lady Bird Physical Therapy The Business Of Being Born Movie Ina May Why Choose Home Birth by Monika Stone

This episode is the first in a series where Michael Cazayoux interviews WAG staff members and coaches.  In this episode, he interviews Taylor Lumpp, our Head of Operations and one of our original coaches. She’s a 64 kg Olympic weightlifter, a multi-time national medalist, and she even won the Arnold Classic this year. Professionally, Taylor was an FBI agent for 4 years, starting at age 19 (you won’t want to miss hearing about this part of her story!). In this episode, we learn about: How Taylor found WAG and why she wanted to join What WAG was like in those early days (and how things have changed) What it was like being coached by (and developing a friendship with) Adee How her relationship with food has evolved and improved What she’s learned after working with hundreds (possibly thousands!) of clients Taylor believes that a person’s success on a nutrition plan can be attributed, in large part, to the degree of suffering they’re experiencing. Check out the episode to hear her explain why! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  02:18 – How Taylor originally found WAG and began working with Adee 04:44 – What Taylor thought about the WAG program & how her body changed 06:20 – Taylor’s initial nutrition struggles  09:23 – What she’s most proud of with her nutrition 10:36 – Working for the FBI starting at age 19 15:31 – Biggest things she learned from the FBI 20:35 – What does WAG stand for (and not stand for)? 24:35 – Changes in the views of WAG members over time 27:30 – Success depends on how much pain you’re in Links: Taylor’s WAG Staff bio

Anyone who does shift work (especially overnight shifts!) knows it’s tough to stick to a nutrition program. Your schedule is constantly changing, your colleagues want to order fast food, and you’re barely getting enough sleep! In our latest episode of the podcast, you’ll meet Heather. She works three consecutive overnight shifts (while attending nursing school). She’s reached out to Adee for help: she wants to stick to her nutrition plan (including tracking her macros), but it’s extremely challenging with her schedule. On this live coaching call, Adee helps Heather see that it’s critical to adjust your expectations for nutrition depending on your situation and circumstances. It may not make sense for Heather to eat the same way on days she works compared to days off. Adee also helps Heather ensure she’s got an optimal sleep routine — essential for anyone doing shift work! If you or someone close to you does shift work and struggles with their nutrition, you won’t want to miss this episode! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  01:20 – Adee gets to know Heather’s lifestyle and goals 02:30 – Heather hopes to get help sticking with a nutrition program 05:00 – Different nutrition plans Heather has tried 09:36 – Working night shift as a nurse makes nutrition difficult 11:22 – Heather expects to eat ‘perfectly’ even while working overnight 13:30 – Important to assess whether expectations are realistic 15:03 – What would ‘success’ look like for night shifts?  20:09 – Setting up a good sleep environment 22:40 – Heather’s challenges with logging her food  27:40 – Plant-based protein is an option if struggling with protein 29:10 – Nutrition tips for planning to get pregnant Links: WAG Podcast Episode 52 – Prepping for Pregnancy: The Nitty Gritty of Getting Ready to Have Kids

In today’s episode of the podcast, Michael and Adee answer some great questions from our listeners! Questions include: How do you deal with injury after being a professional athlete, including any shifts needed with nutrition?  If the only time you can work out is very early in the morning, is it better to get up and head to the gym — or should you prioritize getting enough sleep?  Can high levels of stress impact weight loss? After hearing Michael and Adee’s responses to these questions, we know you will walk away with actionable tips you can use immediately. Enjoy! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  02:05 – How to deal with injury (or any other major life change) after being an athlete 04:17 – Working around your injury 05:54 – How to handle the shift in your identity after injury 08:49 – Changes to make with nutrition after injury 11:34 – Question about whether to wake up super early to exercise or sleep longer 14:44 – How to stay active if you cannot wake up early to exercise  18:24 – Question about whether stress keeps you from losing weight

If you are a coach of any kind, it’s important to think about and write down your values. (Even if you aren’t a coach, writing down your values can help you be the best version of yourself!). Having a strong set of core values can help guide decision making in business and in the rest of your life. So how exactly do you determine your core values? We are here to help answer that question! In this episode of the podcast, Michael and Adee talk about the values of Working Against Gravity coaches. They outline each value, explaining where it came from and why it’s important. If you are (or aspire to be) a coach who makes a positive impact on your clients’ lives, you’ll love this episode.  We hope it ignites a flame within you to create your own value system! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.  Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  00:38 – Why it’s important to think about your value system 03:36 – What do WAG coaches believe? 05:56 – We put our client transformations first  07:04 – We create a safe, judgment-free zone 09:37 – Aiming to have people fall in love with their bodies while working toward goals 11:12 – What does it look like to love your body while striving to change it? 13:52 – We aim to make our clients the heroes in their own journey 16:06 – Having patience with clients (if something doesn’t work, try alternatives) 17:34 – Being willing to be wrong 19:01 – Learning and expanding knowledge 20:33 – Important to love your life while also achieving goals 21:37 – We were once clients ourselves & practice what we preach 24:14 – How and why we recommend writing down your values  Links:  Working Against Gravity Coach Certification Program

Do you tend to put others’ needs before your own? Do you feel resentful when everyone has been taken care of — except you? If so, you’ll relate to the latest episode of the WAG podcast Meet Josh. He’s 29 years old and a soon-to-be first-time dad. Josh applied to be coached live by Adee Cazayoux. This podcast is a recording of their conversation. Even since COVID emerged, Josh has struggled to be intentional and thoughtful with his nutrition and fitness habits. And here’s something important to note about him: upon taking the Enneagram personality test, Josh discovered he was a “Two”, which is called “The Helper”. Josh realized that the description of “The Helper” fits him perfectly: Helpers are selfless, caring humans who put everyone else’s needs before their own. The danger, however, is that Helpers’ own needs will end up last on the list. This can lead to resentment, disappointment and burnout. Helpers also struggle to set boundaries to protect their own health and wellbeing. Adee and Josh talk about the reality that, if we set boundaries properly, chances are high that we’ll hurt some feelings. However, the base of our health & wellness “pyramid” must be taking care of ourselves first. When we feel good about ourselves, it’s easier to set healthy boundaries and have difficult conversations. Did you enjoy this episode? We’d love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode!  Topics:  01:30 – What is Josh’s ultimate goal from the coaching call? 02:58 – Josh’s current nutrition status (aiming to be health-conscious, not tracking) 05:17 – What are Josh’s goals? 09:25 – Typical day of Josh’s eating 18:55 – Being a healthy dad is very motivating for Josh 21:55 – What brings Josh down from his best self? 26:20 – Finding other coping strategies aside from beer and food 26:54 – How the Enneagram personality test helped Josh 33:42 – Staying healthy will make it easier to have tough conversations 35:00 – Does Josh have a weekly time where he thinks about his health & wellness? 38:00 – Why it helps to have a formal method of reflecting on your health habits 41:30 – What will Josh’s “personal check-in process” be? He & Adee work on it together

Today we’re talking about relationships. More specifically, we’re talking about a helpful tool Adee and Michael have been using to stay connected and maintain a healthy, strong relationship. The Rule of 3 exercise comes from authors and relationship experts Gay and Katie Hendricks. It’s a series of four questions to be answered with your partner. Each person answers all four questions fully (in a journal), and then you share the answers with each other.  This exercise (which is all about owning what you could be doing to strengthen your relationship and better support your partner) requires a bit of vulnerability. It will ask you to recognize where you could be contributing to some of the conflicts or issues within your relationship. But ultimately, we know you’ll find this exercise to be empowering and helpful for deepening your connection with your partner. Try out the exercise and let us know on social media what you think!  We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).  We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  01:25 – Where the Rule of 3 Exercise came from (authors Gay & Katie Hendricks) 02:45 – Why it’s great to work on your relationship when things are going well 07:15 – Introducing the Rule of 3 Exercise 08:37 – Introducing the four questions involved in the exercise 09:31 – Michael’s example from the exercise 14:31 – Adee’s example 19:58 – Big difference between owning something vs. being told about it by partner 22:27 – If we want issues in our relationships to be resolved, complaining won’t help Links: Gay and Katie Hendricks

This is another special live coaching call where Adee has a conversation with someone who has been experiencing obstacles in their nutrition. Sonya Chamberlain is 41 years old and owns her own midwifery business. She’s also a competitive CrossFit Master’s athlete and a CrossFit coach. Sonya has the goal of improving her performance and optimizing her body composition for CrossFit, but she feels unsure about the best nutrition plan for her. She’s picked up plenty of nutrition information from various experts, but no plan has ever felt quite right for her specific, individual needs. She has come to Adee seeking guidance, and they have a conversation about the power of trusting your own intuition around nutrition. Just because different experts offer a wide variety of (sometimes conflicting!) advice doesn’t mean you have to follow any of it. As Adee explains, it’s okay to trust yourself, try different methods, and make adjustments along the way. If you’ve ever felt overwhelmed with nutrition information and unsure what’s best for your specific goals, you’ll love this episode! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).  We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  1:20 – What is Sonya’s goal for the call? 3:40 – Sonya’s athletic background (Master’s athlete in CrossFit) 6:27 – Sonya’s goals centered around performance in the gym  10:35 – What Sonya does for work 15:30 – Adee wonders if Sonya doesn’t trust her own intuition around nutrition 19:30 – What stops Sonya from creating her own nutrition plan? 23:55 – Adee sets up a framework for making nutrition adjustments 28:55 – Even more advanced considerations like timing carbs around training 33:45 – Difference in intake on rest vs. training days?

Have you ever reached a point in your health & fitness journey where you felt like giving up? Maybe you felt overwhelmed with nutrition program options and couldn’t determine which one was right for you. Maybe you tried six different workout programs but couldn’t tell if any of them were actually helping you achieve your body composition goals. Maybe you got so frustrated with all of this, you wanted to quit entirely! If you’ve felt this way, you’ll relate to our guest on today’s podcast, Rebecca Rodriguez. She’s tried weighing and tracking her food—but it left her feeling frustrated and restricted. She wondered whether this meant all hope was lost and that she’d never achieve her body composition goals. Rebecca applied to be coached live by Adee Cazayoux, and this is a recording of their conversation. If you’ve ever felt hopeless or lost around which nutrition program is best for you (and how to stick to it), you’ll love this episode! We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  1:20 – Introducing Rebecca 2:10 – Rebecca feels uncomfortable with weighing and tracking food  3:15 – Her goal: use macros to achieve her aesthetic and athletic goals 5:43 – She wants to gain muscle but is worried about gaining body fat  7:25 – Wants to learn effective nutrition tools that will work 9:25 – Rebecca wants to know the ‘right’ answer; but with nutrition, it’s not black-or-white 15:30 – Adee explains that she has ‘failed’ many times – we’re all human 17:00 – Making commitments to ourselves and letting ourselves down 21:00 – Tracking everything she eats isn’t working for Rebecca and it’s okay 26:15 – When feeling her *best*, what is Rebecca doing?  34:06 – Adee notices Rebecca does best with some kind of external accountability  37:40 – Asking someone to be your accountability buddy might help *them* 47:38 – If you want to change your body composition, do you *have* to track macros? Links: Working Against Gravity 1-on-1 Coaching

In today’s episode, host Michael Cazayoux interviews Ivette Carcas, the Training Director for Working Against Gravity. Ivette joined WAG as a client in 2014 and began working with Adee as her coach (Adee is still her coach to this day!). Before that, Ivette trained as a ballet dancer for 27 years (she’s since switched to flamenco). She worked as an architect and has her first Master’s degree in architecture. She’s also a competitive Olympic weightlifter. For years, Ivette sought a way to work in the nutrition world. So, when Adee offered her a job with WAG, Ivette jumped at the chance. Since then, Ivette has become WAG’s top coach. She’s in charge of the creation and operation of our WAG Coach Certification. In this interview, Michael and Ivette talk about the WAG Certification, including how it offers students something that no other nutrition certification offers: digital mentorship. Certification students get hands-on feedback and support during their completion of the certification and also after graduation. Listen in to hear Ivette outline the most important skills required to be an excellent nutrition coach. We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram. Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h) Spotify (https://spoti.fi/3gU2Tz4) Stitcher (https://bit.ly/3eQR0Ir) Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?). We’d be extremely grateful if you left a review letting us know your favorite part of this episode! Topics:  01:10 – The #1 thing people love about the coach certification: digital mentorship 02:00 – How WAG helps coaches truly improve vs. just giving them information 02:59 – Ivette’s career in dance 03:40 – How ballet impacted Ivette’s eating habits 05:10 – Discovering CrossFit and weightlifting – and WAG!  06:40 – Ivette’s career in architecture (but wanting to work in nutrition)  08:30 – Getting her nutrition master’s degree but finding more value in hands-on training 09:22 – How has WAG succeeded with many similar companies in existence? 12:17 – To be a great coach, you must be coachable  13:00 – Outlining the process to become a WAG Coach and the WAG Certification 13:30 – Description of the six phases of the WAG Certification 15:25 – Becoming a substitute coach after completing the Certification 19:00 – Most common mistakes Ivette sees in sample client check-ins 24:46 – Skills needed to be an excellent coach  31:48 – How to give feedback that leads to behavior change  37:29 – Overcoming a lack of confidence in your ability to coach nutrition 39:20 – Hawthorne Effect (knowing someone is watching us improves productivity)  44:26 – How WAG keeps coaches and students at the cutting edge of science Links: Working Against Gravity Coach Certification