Your Favorite F-Word

As we move into a new season we're seeing lots of similar themes popping up amongst our clients. Desire to find a more structured routine after the chaos of the warmer months, wanting to jump into diet phases, and re-evaluating our relationships with exercise. In today's epi we're diving into some of the trends we're seeing with clients right now and some considerations for those who are in the same boat.We cover:Considerations for finding routine moving into fallMindset considerations when focusing on muscle mass or performance goalsWhat it means to "earn" a diet phaseExercise for mental health + well-being And a few others! Coach Sara is getting ready to have her baby, so this might end up being the last episode of this season! We hope you enjoy this one! Sar & Nic xx

For today's episode we put an anonymous question box out to the gram' fam for ya'll to share your burning questions, life dilemmas and other random shit you wanted feedback on.And we got some dang good ones. So today we're diving into all your debacles including:Deciding whether or not to have kids Bad habits we can't seem to breakAdult friendshipsChanging careers and pursuing your "passion"Navigating finances in romantic relationships And lots more. We had a blast recording this one and hope ya'll enjoy this laid back episode + leave with some reflections for your own personal life! Sar & Nic xx

In this week's episode, we're dishing out some tips (and tough love) around how to better set yourself up for success with your nutrition, specifically through the summer months. We're also diving into some things to consider if preparation doesn't happen or obstacles arise. We explore the importance of making empowered decisions in any scenario, aligning your efforts with your expectations, and finding the balance between structure and freedom in your routine.We also walk through common situations like choosing not to track, planning to track but not following through (raise your hand if you've been here), missing a workout, or dealing with last-minute changes. Most importantly, we'll discuss how to make the next best decision, the importance of reflection, and the difference between saying and doing.From knowing your go-to food spots, using a social profile to setting personal minimums and realistic expectations, this episode is packed with actionable advice to help you stay on track, no matter what life throws your way.Tune in for tips and strategies to navigate obstacles and keep moving forward with confidence!Sar & Nic xx

On today's episode, Sara is diving in to her experience through pregnancy so far... while Nicola sits through multiple reminders of why she doesn't want kids! Tune in for a behind the scenes look into the emotional and physical changes Sara has experienced (the good and the bad), and how pregnancy has been affecting her relationships, training and nutrition so far!We dive into:Changing my mind on having children + deciding it was "the right time"The emotional experience when we first found out I was pregnantAll the fun side effects that came during the first trimesterHow my training and nutrition have adjustedNavigating my changing body and the emotional rollercoaster that has been The discomfort of holding multiple truths Whether you're currently pregnant, wanting to get pregnant in the future or have no desire to ever have children - this episode is full of insight into a beautiful and challenging experience. Hope ya'll enjoy this one! Sar & Nic xx

In this week's epi, we've finally tackled a topic we've been meaning to cover for a long time: stress. Stress is a universal issue, especially for our high-achieving clients with busy lives, careers, and growing families. It has the potential to impact many areas of our health, lifestyle, and relationships. Join us as we delve deep into the world of stress, its effects on our bodies, and how to manage it effectively.We cover:Why stress is one of the main biofeedback markers we look at with our clientsThe difference between perceived stress and the physiological stress responseThe evolutionary role of stress and how our bodies were designed to handle itThe impact of chronic stress and how it differs from acute stressVarious forms of stress that you might not be thinking about How chronic stress can lead to hormonal imbalances, digestive issues, and changes in brain chemistryHow to recognize increasing stress through biofeedback markersThe Stress Mindset Effect: viewing stress as a challenge vs. seeing it as debilitatingWhether you're feeling overwhelmed by stress or looking for strategies to manage it better, this episode offers valuable insights and practical advice to help you navigate stress in your daily life. Hope you enjoy it!Sar & Nic

In today's epi, we're taking a look at the pros and cons between macro tracking versus using a meal plan. For a long time we've preached that meal plans are not a great solution to long-term progress, but we've since changed our minds on the topic (with nuance, of course). Nicola shares her experience of using a meal plan during her cut for the first time ever, and how it's benefited her in more ways than one! We explore:The flexibility of macro tracking and how it can fit into a busy lifestyleThe structured approach of meal plans and their potential benefits for adherencePractical tips for meal prepping and staying on trackNicola's personal journey and the impact of meal planning on her routine, budget, and resultsConsiderations for deciding which method is most supportive for youTune in to hear us share some new insights on this nutrition method that was long on our f-no list! Whether you're a seasoned vet in tracking or new to the process, there's tons of takeaways in this one.Sar & Nic xx

We're BACK, surviving not thriving, but here nonetheless - and we're filling you in on everything that's been going on in our lives as Sara navigates pregnancy and Nicola gets ready for her comp exams. If you've also been riding the struggle bus lately, this epi will be a nice reminder that you are not alone! And in true Nicola fashion, she came with a list of random ass questions that we're covering, including:What do you care about enough that you would go into the comments section to give an opinion?At what point/in what scenario would you address a stranger with a complaint?How many email subscriptions/mailing lists do you think you're in?What's one of the best decisions you ever made? (cheesier the better)Something you're looking forward to (not baby-related)?Tune in for a peak into our lives at the moment and hopefully some laughs! And stay tuned for an episode on meal plans vs. macros, and a full pregnancy deep dive in the coming weeks.Sar & Nic xx

On this week's friends of the pod episode I'm sitting down with my dear friend Kendra Dutton - a nurse, a competitive crossfit athlete and nutrition coach. We dive deep into Kendra's fitness & personal journey over the past years, discussing the challenges of balancing competitive CrossFit with the demanding schedule of shift work. Kendra opens up about her struggles with sleep, stress management, and body image, and shares how she has overcome obstacles and made adjustments in her life to support feeling and performing her best. I had the opportunity to train alongside Kendra for part of her journey, and while I had ideas of what she was going through at that time, this conversation opened up a whole new level of understanding and appreciation for the work she's put in to get to where she is today! This episode is perfect for anyone navigating the complex world of shift work, coaching athletes, or just curious about the real stories behind chasing big goals. Tune in to catch all the candid insights from Kendra's incredible journey.Kendra is competing in the North America East Semi-Finals with her team next weekend - make sure to cheer her on! Sar & Kendra xx

This week we're delving deep into the complexities of managing health and wellness while working unconventional hours. Whether you're working shift work, living with someone who does, or coaching those who do - this episode provides a look into the cognitive, metabolic and other outcomes associated with shift work, and tips and strategies to help mitigate risk. We cover:Circadian Rythym and DisruptionDownstream Effects of Circadian DisruptionVarious Strategies for Navigating Nutrition During Night ShiftLifestyle and Wellness Tips to Keep you Feeling Your BestTune in to today's epi for actionable advice that will help you not just survive but thrive in your shift work lifestyle, and stay tuned for next week's friends of the pod, where our guest shares her experience being a competitive athlete while working night shift. Sar & Nic xx

Today we're keeping things light as we dive into our initial reactions and random hot takes on various topics. We polled ya'll on the gram to give us single words to react and give our thoughts on, and as always, you came through.Tune in as we share our opinions on everything from marijuana, wellness trends, cookies, mental health, capris and everything in between. And if you enjoyed this style of episode - let us know over on the gram @paradigmnutrition_ ! Sar & Nic

Nicola chats with friend of the pod, Haleema!!!Together they explore a deeply important but often ignored conversation around fatness! Discussing misconceptions and misunderstandings of fatness and highlighting major issues, biases and discrimination in fitness, wellness, and healthcare spaces.Haleema shares some of her experiences as a fat person and gives some HOT takes and plenty of iconic wisdom around topics of body image, self-love, choosing YOU, and living a beautiful life. Also.. How to not be an asshole. Turns out, it's pretty easy. Confronting our biases? Not as easy. But hopefully this conversation offers a place to start! Recommendations we shared in the ep:Books: My Grandmother's hands - Resmaa Menakem & Hunger - Roxanne GayPodcast: Maintenance Phase - Aubrey Gordon co-hosts! You can find Haleema & her beautiful life on insta @haleema.jpeg :)

On today's episode we're diving into all the tips on taking your macros and creating meals and a meal plan that not only fits your targets but also keeps you satisfied - mentally and physically. We're discussing:Considerations for meal timing and breaking down macros per mealTips for meal planning and meal prepSuggestions for pre- and post-workout macrosConsiderations for managing hunger + energy throughout the dayAnd some personal shares on how we both go about pre-planning our macros and meals throughout the week. Whether you're tracking macros or not, this episode is full of takeaways for more successful meal prep and planning to help keep you aligned in your decisions and progressing towards those goals! If you're looking for some support with your nutrition, we've both got spots opening up for 1:1 coaching. Click here to get on the waitlist! Hope ya'll enjoy this one!Sar & Nic xx

In today's episode, we're peeliing back the layers on how we see, think, and feel about our bodies, and exploring the multifaceted nature of body image, from cognitive beliefs to the behavioral actions we undertake in response to our self-perception. This episode goes beyond surface-level discussions, addressing how fluctuations in body image can stem from our daily experiences and deeply impact our self-esteem and actions.Plus, we're debunking some common myths about body image improvement and sharing actionable tips for fostering a healthier relationship with your body. Some topics covered include:The various components of body imageBody image misperceptions, dissatisfaction and distortionWhy weight loss isn't the solution Practical tips for improving body imageWhether you're struggling with body image or looking to understand it better, we're offering some different perspectives, and we hope you have some good takeaways from this one! Sar & Nic xx

In our second friends of the pod episode we're chatting with Sara's friend and dear client, Emily. Emily is a mom, student, partner and coach who has navigated a lot of change over the past year! She shares her candid journey through pregnancy, postpartum challenges, and how she's managed to keep her fitness and nutrition on track while embracing the transformative journey of motherhood.We talk about her experience with:Navigating the demands of having a newborn while wanting to prioritize fitness and nutritionThe emotions around seeing your body change during pregnancy and postpartum Learning to ask for help and manage expectationsAnd some of the most unexpected things she experienced in her first few months postpartum.This episode is full of real-talk and inspiration, not just for moms or moms-to-be, but for anyone looking to balance self-care with the demands of life. It's a reminder that while motherhood may redefine us in many ways, it also opens the door to discovering strengths and experiencing love that we never knew was possible.Hope ya'll enjoy this one!Sar & Em xx

In our first "Just the Tips" episode, we delve into navigating nutrition in relationships where dietary goals or ideas differ.Whether you're deep into health and fitness goals, or simply trying to maintain a balanced diet, dealing with a partner who doesn't prioritize nutrition can be challenging. From the grocery store aisles to the dinner table, we explore strategies for cooking, shopping, eating, and living harmoniously with differing nutritional values.We Cover:Understanding different eating habits, dietary preferences and the role of empathy in embracing these differences.Strategies for non-judgemental communication and the importance of open conversation.Strategies for planning + preparation when your partner has difference preferences.Navigating social situations with friends and family And other practical tips to help you make aligned decisions while still enjoying mealtime with your partner! Enjoyed this episode? Make sure to subscribe and leave us a review on your favourite podcast platform. Your feedback helps us grow and improve, bringing you more of the content you love!Love,Sar & Nic xx

In our second research deep dive episode, we're looking into some of Nicola's research for her course on grief. We delve into the intricate relationship between grief and our fitness journeys, exploring how the mourning of past selves, lifestyles, and physical states profoundly impacts our path toward health and wellness.We share our own personal experiences with grief stemming from major life transitions — from changing cities and fitness routines to navigating the complexities of marriage and career shifts, And then we dive into the multifaceted nature of grief, touching on its academic and scientific interpretations versus its real-world applications, and uncover the often overlooked emotional landscape that individuals navigate as they face changes in their physical capabilities, body composition, and lifestyle adjustments.We absolutely loved recording this episode and hope it gives you all some good takeaways for your own journey. Join us as we peel back the layers of emotion that accompany the transformation of our bodies, identities, and lives!Sar & Nic xx

This week we're doing a rapid fire (ish because are we ever rapid at anything?) Q&A and answering all your burning questions from the gram! We chat about everything from our current hyperfixation meals, fave workout brands, shift work, dealing with injuries, what we've learned lately and more. Lots of goodies in this episode, we hope you enjoy it!Sar & Nic xx

Welcome to our first of many Friends of the Pod episodes! Where we bring on listeners of the podcast, many of who are friends and/or clients of ours, and dive into their experiences, life and outlook! For our first of these episodes, we're pumped to have on our friend, and Nicola's long time client - Nat Topalian. Nat is a copywriter, fitness girlie and all around amazing human.Nicola and Nat chat about all things friendship, communication, & wild fitness journeys! Stay tuned for more friends of the pod epis coming this season.Nic (& Nat) xx

Today we're doing a deep dive into Sara's Masters research! We're talking all about menstrual dysfunction (MD), and specifically how low energy availability (LEA) can contribute to the health of your cycle.We discuss:Quick recap of the cycle phasesDifferent types of MD and signs/symptoms to watch out forUnderstanding LEA and how it's tied to MDPractical applications for healthy hormonesLots of info in this one! We hope you enjoyed this style - let us know what you though over on the gram'.Here's to being well-fed and taking care of your menstrual health!Love,Sar & Nic xx

We're back with another season of the pod! Today we're sharing our personal goals for 2024 - what we're working on in terms of personal development, work, fitness and all that fun stuff.We hope this gives you some inspiration for your own goal setting in 2024, with the reminder that there is absolutely no pressure to set goals or resolutions if it's not something you feel connected to.We also share a bit about our plans for the pod this year and a few things we're doing differently!Sara has a goal of recording 30 episodes (which she hasn't shared with Nicola yet LOL), so stay tuned for lots of juicy and different episodes coming this season!As always, thanks for being here.Cheers to an amazing 2024 ahead!Sar & Nic xx

In our final episode of the season, we're diving into a little Paradigm Wrapped.Or moreso, Sara & Nicola wrapped.We're dropping all our best fuck yes's and fuck no's from 2023.Shows, movies, books, podcasts, habits, meals, you name it!If you're looking for recs for your entertainment, learning or nutrition in 2024, this one is full of goodies!Thank you all for being here with us through another season, we've got some fun things planned for season 4 including some guests, research reviews and more.We can't wait!Catch ya on the flippity flip,Sar & Nic

Days are shorter, weather is colder, and if you're finding yourself a bit more sad this time of year, you're not alone!In today's episode we're diving into Seasonal Affective Disorder (SAD), and some considerations for navigating your mental health during the winter months. We cover:SAD Pathophysiology and SymptomsFront Line SAD TreatmentsOther considerations whether you're struggling with SAD specifically or just feeling a bit more down than normal Lots of good takeaways in this one! We hope you enjoy it.Sar & Nic xxNote: we are not mental health professionals and if you feel like you may be suffering with SAD you should consult your primary care doctor or mental health professional.

The word that everyone is talking about right now... ROUTINE. Lots of our clients are have discussed craving getting “back into routine” after the hectic summer, so we're diving into how to figure out what that actually means for you and some considerations for finding your “routine” again.We discuss:Defining what routine means for youLetting go of perfection or all-or-nothing mentalityConsiderations for choosing where to focus your energy And some personal shares around the routines we're currently working on!Hope you enjoy this episode,Sar & Nic xx

We back, baby! We polled the gram' and asked what ya'll wanted to hear in these last couple months of this season, and all the responses asked for a recap of Sara's wedding... so that's what we're doing today!We're diving into all things prep for the wedding, how we navigated nutrition leading up to it, how the day went and a bit into how we're both feeling + what we're working towards now that we're settling back into routine.Next week we'll be chatting about routines and how to start feeling grounded again after the craziness of summer!We missed you all and hope you enjoy this one. Sar & Nic xx

Today we're diving into a hot topic in the online fitness space - the menstrual cycle and the concept of "cycle synching".Since we recorded our last episode on this topic in season 1, a few things have changed based on experience and continued research! We're touching on:A brief overview of the menstrual cycleOur previous thoughts and previous researchWhat the current research showsLimitations of the research and subjective vs. objective findingsApplicationLots of knowledge dropped in this episode! We hope you find it useful for anyone who struggles with period related symptoms or coaches who work with menstruating folk.Sar & Nic

We're shooting the shit today and talkin' about summertime, navigating nutrition during social times, effort and expectations, and a bit of a personal update as to what's been going on for both of us this summer!This is a fun episode with hopefully some laughs and some good takeaways for anyone working towards fitness or performance goals right now.Hope you enjoy listening as much as we enjoyed recording this one!Sar & Nic xx

On today's episode we're diving into all of the various metrics of progress and biofeedback that we like to pay attention to with our clients.Whether your goals are fitness, performance or fat loss, the ways in which we measure progress and the types of biofeedback we're paying attention to can shift.Tune into the epi to learn more about what, why and when we track certain metrics and get some good take aways for your own journey!

On today's epi, we're diving into fat loss phases from more of a personal update, as we've both been in them for awhile now.We go through a quick recap of each of our goals for this cut, how long it's been, how and overall how we've been feeling throughout it. And also touch on:What our expectations were + timeline, measuring progressHow we planned for social events (weddings, bach parties, travel etc.)Any obstacles we came up against + how we navigatedIf you're currently in a fat-loss phase, planning one for the future or just want a little peak into our lives and how we navigate this shit, tune into this epi!And if you want some support with your nutrition this summer, we've both got spots opening up for July. Get on the waitlist here!As always, thanks for being here. Much love!Sar & Nic xx

In today's episode, we're sharing a few examples of how struggle = better outcomesYou've heard the phrase, “Nothing worth having comes easily” & we think that applies directly to body composition changes, but for a lot of clients, nutritional changes in general.So let's chat about some of the struggles we help our clients with… struggles that are often struggles that we see as being a pathway to greater success!We discuss:"Failing" at a goalBlowing our weekend nutritionNavigating struggles of eating more food"Trusting the process"And a few more!Happy to be back and hope ya'll enjoy this episode.Sar & Nic xx

Today we're going through a bunch of shit that we've changed our mind on over the last months to the last decade.We're diving into fitness trends, nutrition, overall well-being and throwing some just for fun things in there as well! Some of the topics we hit on:Reverse DietingCycle "Synching""Tough Love"Enjoying Our Food"Sustainable" DietingAnd a bunch more.Curious if ya'll agree with us on these?! Drop us a message on the gram' and let us know what you think! As always, thanks for listening,Sar & Nic xx

Full disclosure, we love a cocktail. But understanding how, when & WHY we're including alcohol in our lives can be really empowering & supportive for our goals, decision-making & perhaps even our health outcomes.This is a broad topic, so we're just going to scratch the surface of how alcohol impacts the body + some considerations for your own alcohol intake if you're someone with health related goals:Tracking alcohol into your macrosHow alcohol impacts recovery and gainsHow alcohol can impact dieting progressTips for minimizing the effects of alcohol if you are deciding to drinkConsiderations for your own alcohol consumption With summer right around the corner, we figured it was a good time to talk about this one! We hope you get some good takeaways from this one.Reminder that 1-1 coaching applications are now open for April/May start dates. If you want some accountability and support navigating the upcoming social season and feeling good in your body while doin' it - apply here.We're off next week as Nicola has some school projects due and Sara is getting a puppy, so we'll see ya'll in a couple weeks! Catch ya on the flippity flip ✌

Okay okay okay, if you know us, you know we ain't talkin' bout any "hacks" today. But we are diving into a commonly misunderstood and misused topic in the online space. We're discussing what's actually happening when we see statements like:“I'm eating more and I'm finally losing weight”“Reverse dieting boosts your metabolism”“Increasing maintenance calories”You got it - we're talkin' all about metabolism - and specifically how metabolism differs from TDEE and what's truly going on in the above situations..We'll break down:Metabolism vs. TDEEBriefly touch on calories in vs. calories out + metabolic adaptationSome strategies + recommendations if you feel like your metabolism is “slow”If you're someone who feels like your metabolism isn't on your side, or just want to learn more about how to support your body through all it's phases, this is a great episode for you! And if you want support in applying this information to your situation and goals, we're currently accepting applications for summer 1:1 coaching spots. Click here to apply!Sar & Nic xx

"Don't skip leg day, but do skip the negative self-talk"Self-talk is an internal dialogue that we all experience, often without even realizing it. It can be positive or negative, and can have a significant impact on our emotions, behaviours, and overall wellbeing. In the context of fitness goals, self-talk can play a powerful role in shaping our attitudes towards exercise, nutrition, and body image.We did an episode on self-belief (S2E20) that pairs well with today's epi… go back and listen to that one if you haven't yet! Today we're going to dive a bit deeper into self-talk and look specifically at the ways in which we are speaking to ourselves, and how that can influence our decisions and progress when it comes to our goals.We cover:What is self-talk?What are the common self-talk "issues" we see with our clients & ourselves Building awareness around your current self-talkStrategies for building more supportive self-talk (obviously)We hope you enjoy today's episode! Sar & Nic xx

It's absolutely wild that we're even recording this podcast. The ways in which AI has completely taken over is equal parts exciting and terrifying! While there are a lot of negative things that can come from tech use and the rise in AI, we're focusing on one of the positives this week.Turns out ChatGPT can be a great tool for helping you plan out your meals, make your grocery lists and get your meal preps done in a way that fits your macros.Tune in for some ways to use this tool to your advantage, and some things to watch out for (she ain't perfect, just like us)! And a little reminder that our coaching applications are currently open, and we've both got a couple 1:1 spots open for April start dates - if you're interested in having someone on your team with your nutrition + fitness, click here to apply! Sar & Nic xx

Lately we've had more & more clients transitioning away from macros or using tracking in a more flexible way, so we wanted to dive in to some considerations for your own relationship with tracking and some tips if you're wanting to take a break.Outline:Ideologies / thoughts around macro trackingWhy we personally like to use it with clientsPros and cons of macro trackingHow to determine whether it's right for you based on your goals and current stage of lifeLots of good mindset takeaways in this one!Reminder that our coaching waitlist is currently open, and we've both got a couple 1:1 spots opening for late March/early April start dates - if you're interested in having someone on your team with your nutrition + fitness, click here to get your name on the waitlist and get first access to open spots (+ discounted rates)!Sar & Nic xx

On today's episode we're diving into the realities of fat loss phases. As much as social media likes to make it seem like it's sunshine and rainbows, and that you can "eat whatever you want" and still see progress, that isn't always the case.We're chatting about Sara's current fat loss phase - how we set it up, how it's going etc. and giving some considerations for anyone who is currently in or considering a fat-loss phase in the future.This episode is a good one to preface with S2E19 - Preparing for a Diet Phase, so check it out if you haven't listened to it already! This episode discusses:Considerations when deciding if you're ready to enter a diet phaseConsiderations for setting up initial macrosBiofeedback and indicators of progress to keep an eye onRealistic expectations of progress and trade-offsWe hope this one is helpful! Our coaching waitlist is currently open, and we've both got a couple 1:1 spots opening for late March/early April start dates - if you're interested in having support through a fat-loss phase or any other current goals, click here to get your name on the waitlist and get first access to open spots. As always, thanks for bein' here! If you're enjoying the show, please leave us a review so we can reach more people.Catch ya on the flippity flip,Sar & Nic xx

In honour of Love Day, today's episode is all about that self-care - an often necessary piece of self-love and our ability to show up best in our relationships.But wtf does self-care actually mean? And how do we make it something that's part of our regular routine?That's what we're talking about on today's episode, where we dive into our ideas around self-care and how it's not all sunshine and bubble baths:What is self-care to us?How we see self-care talked about (conventional self-care)Why it's importantFrom a nutrition & goal perspectiveFrom a practitioner perspective/ anyone who cares for others"Unconventional" self-careWe hope you leave today with a deeper understanding of your own self-care needs and some ideas of how to make that happen for yourself.Sending lots of love your way!Nic & Sar xx

We've got a special episode today in celebration of Nicola's birthday

Hiya fam!Welcome to part 2 of our self-regulation series, where we're breaking down how to know if you actually need rest, or if you're just being a lil' bitch

Today is part 1 of our 2 part series on what we're calling "self-regulation" ... AKA how to know if you actually need rest or if you're just being a little b*tch :)In layman's terms, we're speaking to the understanding of ourselves, our goals + needs + aligning our actions and behaviours to match.In this first of two episodes on the topic, we're talking about what self-regulation is, and some of the various reasons why a lot of us have such challenges with it. We dive into:Ideas around motivationInfluence from social mediaProcrastination vs. anhedoniaAnd some other considerations for your own self-regulating. In our next episode/part 2 of this series, we'll go into some questions to ask yourself and some actions you can take to help regulate yourself + get shit done, even when you "don't feel like it".We had to cut this one off quickly because we talked too much before and ran out of time, oopsies - but we hope you enjoy the epi! Also, check out our Energy Management episode here for some more insight into this topic.And if you're someone wanting support with your nutrition goals and self-regulation, we're currently enrolling 1:1 nutrition clients until Feb 3rd. Spots are limited and after this, we won't be taking on more clients until the spring! Click here to apply!Catch ya on the flippity flip! Nic & Sar xx

The pod is back in business, baby! And we're kicking off season 3 with a SMASH vs. PASS episode - where we're weighing in on trends in nutrition, training, coaching + life for 2023.In this episode, we discuss whether to smash or pass on topics surrounding:Goal Setting Strength Training and Crossfit Meal Prep + CookingTough Love Personal Style + ClothingProductivity HacksComparison And some random but fun topics like coffee intake, feelings, underwear and self-help. Curious to hear your thoughts - do you disagree on any of these? Chime in on the gram' @paradigmnutrition_ and stay tuned for what's to come in season III of the podcast.Pumped to be back here hangin' with ya'll, thanks for being here!Sar & Nic xx

We're wrapping up season 2 of the podcast this week with a little personal update to fill ya'll in on what's been going on. Nicola talks about her Masters program, going back to school and being a student again, and Sara gives a little update on where she's at (aka all over the place). We chat about our future plans for the pod + leave ya'll with some potentially inspiring thoughts. Hope you've enjoyed this season, we're so grateful for all of you who tune in each episode. Thanks for being here! Nic & Sar xx PS: If you're interested in 1:1 coaching - fill out the application and we'll get the conversation started. Click here to apply!

Tune in for a free-flow episode today where we chat about the importance of self-belief when it comes to achieving our goals.We discuss our own ideas and experiences with self-belief and thoughts around:Belief in one's self being central to progress The difference between others believing in you & you believing in yourself How self-belief seems to differ in different domains (fitness vs. nutrition vs. work vs. relationships) BUT, can also bleed into one another Tying our identity to our situation and self-belief Acknowledging barriers vs. making excuses We hope you enjoy this one! If you want some support with your nutrition goals before the end of 2022, we're currently enrolling 1:1 nutrition for the fall season. Click here to apply!Nic & Sar xx

Summer is almost done, and with September we often find individuals wanting to dive head first into a diet phase. Coming off a period of more flexibility (for most of us) throughout the summer, sometimes can leave us not feeling too hot physically whether it's digestion, body image or both. But these aren't generally super solid reasons to enter a diet phase.On today's epi, we're talking about some things to consider and 5 habits to really nail down BEFORE entering a diet phase (if you decide that a diet phase is something important to you).Generally we'll find that even focusing on these for awhile results in us feeling a lot better in our bodies while also setting us up for success in future endeavours. Tune in for some great takeaways this episode, we hope you enjoy it!

We hear it all the time in the health and wellness space... consistency is key! But what does it actually mean to be consistent? That's what we're talkin' bout on today's episode. We'll dive into:What does it mean to be consistent?How our definitions of consistency can changeUnderstanding the fluctuations in consistency throughout different seasons and goalsOur personal definitions at the moment with where we're at in our journeysSome habits & routines to support consistencyLots of good reflections and takeaways to apply to your personal wellness journey in this episode. We hope you enjoy it!If you want some support with your consistency, we're currently enrolling 1:1 nutrition for the fall season. Click here to apply!Catch ya on the flippity flip ✌

Welcome back to the pod! Today we're talking about something both of us and a lot of our clients have been experiencing lately...Transitions. Whether it be career, training, moving to a new city, new relationships - life transitions can feel a bit messy and scary but also super exciting.In this episode we dive into Nicola's transition away from Crossfit into body building, as well as a few other transitions we've gone through personally lately.We also touch on some important reminders and things to focus on during these times.We hope you love this unplanned episode (more than Sara loves not having a plan).Join in the conversation over on the gram' and let us know whatcha think of this epi:@paradigmnutrition_ , @nicolaspencer and @saracoddfit.Plus, visit our site for tons of free resources, information & tips.As always, thanks for bein' here!Nic & Sar xx

As a continuation of our discussion last week, today we're going into common struggles we see with our clients when it comes to meal prep and some ideas for troubleshooting.We touch on:How to not over-complicate the processConsiderations if you're someone who gets sick of eating the same foods all the timeNavigating social eating + busy weekends Along with some of our fave recipe resources + current meals we're makin. Interested in our 10+ page meal prep guide? Leave us a review or send us a DM on the gram' and we'll pop it over to you.And as always - pop on over to the gram' if you have any questions, want to chat or find more educational content.@paradigmnutrition_ , @nicolaspencer and @saracoddfit.Plus, visit our site for tons of free resources, information & tips.As always, thanks for bein' here!Nic & Sar xx

This is the first of a 2 episode series where we dive into everything meal prep. One of the most supportive habits when it comes to our nutrition and fitness goals, but one we see a lot of clients struggle with.This episode we're going into some considerations for getting your meal prep habit started, ways to make the process easier and more enjoyable, and some other considerations to help you build consistency:Meal prep vs. food prepHow to plan out your mealsMaking the process easierOur favourite prep tools + recipes Stay tuned for next week's episode where we discuss common struggles and troubleshooting we see with our clients when it comes to their own meal prep!And join in the conversation over on the gram' if you have any questions and for more info.@paradigmnutrition_ , @nicolaspencer and @saracoddfit.Plus, visit our site for tons of free resources, information & tips.As always, thanks for bein' here!Nic & Sar xx

Today we're talking all about one of, if not the most important phase when we look at the "dieting" cycle.... the maintenance phase!For lots of people, this period can feel a bit like "la-la" land, with a lack of direction or clear goal and purpose. But when done correctly, this phase plays a huge role on the longevity and success of dieting phases, and also our overall health + wellbeing.In today's episode we touch on:What is a maintenance phase?What it is NOTWhy is it important?And some actionable, take-away tips for making the most of it!Whether you're currently in a maintenance phase or know you will be in one in the future (note: we should spend most of our time here), this episode is full of knowledge bombs.Leave a comment to let us know whatcha think.And join in the conversation over on the gram' if you have any questions and for more info.@paradigmnutrition_ , @nicolaspencer and @saracoddfit.Plus, visit our site for tons of free resources, information & tips.As always, thanks for bein' here!Nic & Sar xx

In today's episode, we're talking about all about health - what it means, how to work towards it and the importance of defining it for yourself.It's a conversation we have with most of our clients, and one that's very important when it comes to feeling our best. We're touching on:Conventional definitions of health & what we think they are lackingWhy it's important to define health for yourselfDifferent pillars of health to considerPersonal shares on our definitions of health & how they have changed over timeSome takeaways for your health journeyReality is, health is an incredibly nuanced topic, and it's going to look different for every person and through different phases of your life. Connecting with your own definition can help guide your decisions and daily actions so you feel aligned and fulfilled.A few pillars we didn't discuss here that are important in this conversation also include metabolic, cardiovascular and hormonal health. We hope you love this one! Listen through to the end for some personal rants on biker shorts & clothing trends rn LOL.And if you're looking for some support in finding & living out your definition of health this summer, our 4-month Summer Program is open for enrolment:4 monthsinitial meeting to discuss needscustomized nutrition program with daily tracking + weekly check-insunlimited text + voice memo accessmonthly group coaching callcurated educational content$225 per month, starts the first week of JuneClick here to apply for the program (2 min application)And join in the conversation over on the gram'@paradigmnutrition_ , @nicolaspencer and @saracoddfit.And visit our site for tons of free resources, information & tips.As always, thanks for bein' here!Nic & Sar xx

Today we're hitting on a topic we see a lot when we start working with new clients or chatting with our community.The "Help! I've tried everything but nothing is working for me," specifically when it comes to making body composition change or working towards weight loss goals.This episode touches on some troubleshooting areas to look at with your nutrition, stress, training & recovery and overall lifestyle to help you identify some areas you might be missing or may benefit from focusing on.A few main takeaways from today's epi:More is not always betterMaster the basicsStressing about the scale can affect progress - finding other progress measures is super helpfulBody composition progress takes time and patienceLots of good action items in today's epi, if you have any questions about any of these hit us up on the gram'If you're looking for some support with your nutrition program this summer, our 4-month Summer Program is open for enrolment:4 monthsinitial meeting to discuss needscustomized nutrition program with daily tracking + weekly check-insunlimited text + voice memo access monthly group coaching callcurated educational content$225 per month, starts the first week of JuneClick here to apply for the program (2 min application)And join in the conversation over on the gram'@paradigmnutrition_ , @nicolaspencer and @saracoddfit.And visit our site for tons of free resources, information & tips.As always, thanks for bein' here!Nic & Sar xx