Podcasts about weight loss strategies

Send us Fan MailJoin us for an insightful conversation with Ally Vatthauer, a two-time bikini Olympian and dedicated FitBody Fusion coach, as she recounts her extraordinary path from veterinary medicine to the competitive bodybuilding stage. Ally shares candidly about the triumphs and trials of her journey, including personal health battles and the psychological demands of being a pro athlete. Discover her unique insights into building physical and mental resilience, the critical importance of a strategic off-season, and her passion for guiding women in fitness with empathy and expertise. This episode is packed with invaluable lessons on perseverance, self-discovery, and achieving success both on and off the stage.What You'll Learn:Ally's unconventional journey from Vet Med to becoming a bikini Olympian.The personal health challenges she faced during her competitive career.The psychological impact of social media and external critiques in bodybuilding.The strategic importance of an off-season for muscle growth and mental recovery.Ally's philosophy on coaching and empowering women in the fitness industry.Key advice for aspiring competitors on mindset and long-term sustainability.Tune in to hear how Ally embodies the spirit of dedication, embracing challenges as opportunities for unparalleled growth and inspiring others to do the same. #AllyVatthauer #BikiniOlympian #FitBodyFusion #CompetitiveBodybuilding #FitnessJourneyAlly Vatthauer is an IFBB Bikini Olympian and Competition + Lifestyle Coach known for pairing high-level stage strategy with sustainable, real-life habits. After starting her own fitness journey and entering her first show in 2018, she's built a coaching approach rooted in consistency, confidence, and long-term progression. Today, she coaches athletes and lifestyle clients through FitBody Fusion, helping them elevate training, nutrition, mindset, and (when needed) posing with precision and balance. https://www.instagram.com/allyvatthauerhttp://fitbodyfusion.comWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about meals on repeat and whether eating the same foods over and over aids in weight loss. A new study claims that less variety in your diet is associated with better results, but is that the full picture? Jenn dives into the research, the numbers, and what they really mean, while questioning whether a 12-week study tells the whole story. Does sticking to the same meals set you up for long-term success, or could it backfire down the road? Tune in to hear Jenn break it all down and find out what she really thinks. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Meals on Repeat, Weight Loss Research, Weight Loss Tips, Weight Loss, Meal Planning, Dietary Repetition, Caloric Stability, Calorie Tracking, Behavioral Weight Loss, MyFitnessPal, Food Logs, Weight Loss Program, Health Psychology, BMI, Overweight, Obesity, Meal Prep, Healthy Eating, Nutrition Tips, Wellness Coach, Diet Routine, Food Variety, Repetitive Meals, Self Control, Weekend Eating Habits, Weekday Eating Habits, Correlation Vs Causation, Diet Studies, Sustainable Weight Loss, Yo Yo Dieting, Healthy Habits, Food Tracking, Calorie Deviation, Diet Boredom, Real Food Coaching, Weight Loss Strategies, Nutrition Myths, Diet Research, Eating Patterns, Salad With A Side Of Fries, Jenn Trepeck, Health Coaching, Body Weight Management, Does Eating The Same Meals Help You Lose Weight, Benefits Of Meal Repetition For Weight Loss

In today's episode, Dr. Lisa Oldson breaks down the science of microplastics and endocrine-disrupting chemicals, and why they may be quietly working against your weight loss efforts. From a landmark New England Journal of Medicine study linking microplastics in arterial plaque to a 4.5x higher risk of heart attack and stroke, to the growing evidence that BPA and phthalates disrupt fat cell formation, hormones, and gut health, Dr. Oldson explains what the research actually shows, and offers five practical, evidence-informed steps you can take starting today.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailAre you training hard enough to actually grow? Drew Brandon and the training team unpack practical ways to measure real effort—like watching rep speed slow as you approach failure—and explain how to use RPE and RIR once your form is dialed in. They cover tempo myths, why a faster concentric can reveal true proximity to failure, and how a simple checklist can keep you from over-cueing and underperforming. You'll hear how in-person or group environments often unlock intensity many athletes haven't reached on their own, plus how smart recovery and deloads fit into the bigger picture.What You'll Learn:The simplest indicators you're within a few reps of failure (movement velocity, rep quality)How to use RPE and RIR effectively—and when they're most accurateWhy fewer cues and a short setup checklist often lead to bigger liftsThe 80–90% form rule, technical failure standards, and filming your setsRemote vs. in-person intensity differences and how group energy elevates outputRecovery markers, when a deload helps, and training without fear of injuryReady to push closer to failure, recover smarter, and finally see the progress you've been chasing? #TrainingIntensity #RPE #Hypertrophy #FitBodyFusion #DeloadDrew Brannon, an Exercise Science graduate from USF, owns Pinellas Ultimate Strength House, a premier 7,000 sq. ft. training facility in Largo, FL. A former physique researcher, athlete, and coach, he helps clients—from NCAA athletes to bodybuilders—achieve peak performance.https://www.instagram.com/drewbrannon08Shelbie Corey is the Head Trainer and Director of Training & Systems at FitBody Fusion, where she helps lead coach development, training systems, and athlete programming. With a strong background in strength training, injury prevention, and performance-focused coaching, Shelbie brings a detail-oriented approach that helps athletes train smarter, move better, and build sustainable results.https://www.instagram.com/fit_shelbs_Javier Fraga is the General Manager of Pinellas Ultimate Strength House and a key leader within the FBF Training Department. With a strong background in performance training and experience working with everyone from elite athletes to everyday clients, Javier brings a results-driven, no-nonsense approach to fitness. He is passionate about helping individuals unlock their full potential through disciplined training, education, and a commitment to long-term growth.http://www.pinellasultimate.comhttps://www.instagram.com/jfragatrainingAllyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes and general-population clients, with specialties spanning fat loss, performance, and pre/post-natal training. A national-level NPC Bikini competitor and longtime FitBody Fusion athlete, Allyson combines hands-on coaching, gym leadership, and advanced certifications with a psychology-driven approach to help individuals train smarter, progress sustainably, and maximize results at every stage of their journey.https://www.instagram.com/allyson.spungin.fitness/https://www.fitbodyfusion.com/blogs/coach/allyson-spunginWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailStep inside the assessment-first training model that's transforming athlete results at FitBody Fusion. The team breaks down how virtual and in-person 60-minute sessions deliver precise coaching, how one-day and two-day assessments reveal each athlete's “linch pin,” and why tailoring programs to your actual gym equipment boosts execution and progress. You'll also hear details on the East/West expansion with Push, high-energy training camps that sell out fast, and the upcoming assessment roadshow to Boise, Vegas, and Austin.What You'll LearnThe difference between one-day “prep and prime” and two-day assessments—and who each is forHow mobility screens, table tests, and movement pattern prep flow into targeted trainingWhy virtual coaching in your own gym environment accelerates customization and resultsHow training camps build culture, intensity, and hands-on form coaching in small groupsThe philosophy behind “slow, then grow, then go” to prime smarter and lift harderBalancing division requirements with joint health, cool-downs, and stress managementReady to train smarter, harder, and longer? Join the movement, share this episode with a teammate, and subscribe for more assessment-driven coaching insights.#FitBodyFusion #Bodybuilding #StrengthTraining #VirtualCoaching #TrainingAssessmentDrew Brannon, an Exercise Science graduate from USF, owns Pinellas Ultimate Strength House, a premier 7,000 sq. ft. training facility in Largo, FL. A former physique researcher, athlete, and coach, he helps clients—from NCAA athletes to bodybuilders—achieve peak performance.https://www.instagram.com/drewbrannon08Shelbie Corey is the Head Trainer and Director of Training & Systems at FitBody Fusion, where she helps lead coach development, training systems, and athlete programming. With a strong background in strength training, injury prevention, and performance-focused coaching, Shelbie brings a detail-oriented approach that helps athletes train smarter, move better, and build sustainable results.https://www.instagram.com/fit_shelbs_Javier Fraga is the General Manager of Pinellas Ultimate Strength House and a key leader within the FBF Training Department. With a strong background in performance training and experience working with everyone from elite athletes to everyday clients, Javier brings a results-driven, no-nonsense approach to fitness. He is passionate about helping individuals unlock their full potential through disciplined training, education, and a commitment to long-term growth.http://www.pinellasultimate.comhttps://www.instagram.com/jfragatrainingAllyson Spungin is the Director of Training, Programming, & Educational Development for FitBody Fusion & a Master Trainer with over 12 years of experience in strength training & nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes & general-population clients, with specialties spanning fat loss, performance, pre/post-natal training. Allyson combines hands-on coaching, gym leadership, & advanced certifications with a psychology-driven approach to help individuals train smarter, progress sustainably, & maximize results at every stage of their journey.https://www.instagram.com/allyson.spungin.fitness/https://www.fitbodyfusion.com/blogs/coach/allyson-spunginWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

If you've ever ground away on a treadmill and wondered why the scale won't budge, this episode is for you. Lisa Oldson, MD breaks down one of the most persistent myths in weight loss culture: that exercise is the key to getting thinner. Decades of research say otherwise, and understanding why is one of the most liberating things you can do for your relationship with movement.In this episode you'll learn why exercise triggers metabolic compensation (your body is smarter than any fitness tracker), what Herman Pontzer's landmark research on the Hadza people of Tanzania revealed about calorie burn and physical activity, and why even marathon training rarely produces significant weight loss. You'll also learn why exercise IS one of the most powerful predictors of long-term weight maintenance once the weight is lost, and why that distinction matters enormously.Dr. Lisa also covers the surprisingly robust evidence linking regular movement to depression, anxiety, and stress relief. This includes research showing that exercise can be as effective as antidepressants and therapy for some people. She also walks through the behavioral science of actually building a habit that sticks, covering the Stages of Change, Self-Determination Theory, identity-based habits, and why motivation is the wrong thing to chase.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailMaster the art of the quick turnaround as we dive into the specifics of applying judges' feedback between bodybuilding competitions. Join Jami and Greg DeBernard alongside top IFBB Pro Olympians as they reveal why over-correcting is the most common mistake athletes make after a show. You will learn how to differentiate between feedback that requires more muscle and feedback that can be fixed with strategic posing. We explore the nuances of peaking, from managing tan issues to finding the right level of fullness for the stage. This episode is a masterclass in the 'chess moves' required to climb the rankings in record time. What You'll Learn: How to interpret 'tighter' or 'fuller' without ruining your conditioning. The impact of stage lighting and judge seating on the feedback you receive. Why hearing 'don't change anything' is a unique mental challenge. Techniques for using refeeds and sodium to fix flatness between shows. How posing can create the illusion of muscle density you haven't yet built.Elevate your stage presence by mastering the subtle details of competition adjustments. #bodybuilding #ifbbpro #fitnessfeedback #competitionsuccess #posingtipPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comAimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro within a year, winning her class in just her fourth show. Passionate about fitness, she inspires others to chase their goals.http://www.fitnessbyaims.comhttps://www.instagram.com/fitnessbyaimshttps://youtube.com/@fitnessbyaimsMaria Acosta, originally from Venezuela, is a distinguished IFBB Bikini Pro and a dedicated Lifestyle, Prep, and Mindset Coach. She began her bodybuilding journey at 16 and moved to the United States seven years ago to pursue her dream of becoming a professional athlete, earning her IFBB Pro status at the 2021 North American Championships. In 2024, Maria showcased her exceptional talent by winning the Bikini titles at both the Miami Muscle Beach Pro and the Klash Series Southern USA Championships Pro, culminating in a remarkable 7th place finish at her Olympia debut. Beyond the stage, she is passionate about guiding individuals toward balanced lifestyles through her coaching platform, Mavi Fit Club. Maria's philosophy centers on trusting the process and believing in oneself, principles she embodies and instills in her clients. http://mavifitclub.comhttps://www.instagram.com/mvbozoWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailStep into the Winners Circle for an exclusive deep dive into the New York and Pittsburgh Pro shows with IFBB champions Aimee Delgado, Phoebe Hagan, and Maria Acosta. In this episode, we explore the physical and mental stamina required to compete at the highest level of professional bikini bodybuilding. Our guests share candid stories about stage production, the nuances of different show venues, and the tactical adjustments made between competitions. We address hit-or-miss peak weeks and the importance of resilience when your body doesn't respond as planned. Most importantly, we discuss the strength found in sisterhood and the power of using the platform of fitness to overcome devastating personal trauma. What You'll Learn: How to navigate the logistical hurdles of back-to-back pro showsThe psychological shift needed to compete against close friendsTechnical details on how lighting and stage presence impact judgingA real-world look at Managing peak week inflammation and digestive healthThe importance of using fitness as a tool for personal growth and family inspiration.Join us as we celebrate the grit and grace of these incredible athletes. #IFBBPro #BikiniPro #ContestPrep #BodybuildingMotivation #FitbodyLifestylePhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comAimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro within a year, winning her class in just her fourth show. Passionate about fitness, she inspires others to chase their goals.http://www.fitnessbyaims.comhttps://www.instagram.com/fitnessbyaimshttps://youtube.com/@fitnessbyaimsMaria Acosta, originally from Venezuela, is a distinguished IFBB Bikini Pro and a dedicated Lifestyle, Prep, and Mindset Coach. She began her bodybuilding journey at 16 and moved to the United States seven years ago to pursue her dream of becoming a professional athlete, earning her IFBB Pro status at the 2021 North American Championships. In 2024, Maria showcased her exceptional talent by winning the Bikini titles at both the Miami Muscle Beach Pro and the Klash Series Southern USA Championships Pro, culminating in a remarkable 7th place finish at her Olympia debut. Beyond the stage, she is passionate about guiding individuals toward balanced lifestyles through her coaching platform, Mavi Fit Club. Maria's philosophy centers on trusting the process and believing in oneself, principles she embodies and instills in her clients. http://mavifitclub.comhttps://www.instagram.com/mvbozoWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Could eating the same foods more often actually help you lose more weight? In this episode, Lisa Oldson, MD digs into the surprising science behind dietary simplicity, and why reducing the variety of what you eat may be one of the most underrated weight loss strategies out there.Dr. Lisa covers a brand-new 2026 study from the American Psychological Association showing that people who ate repetitive meals lost significantly more weight than those who constantly varied their food choices. She also explains the biology of sensory-specific satiety, the built-in appetite mechanism that food companies exploit to keep you eating more, and shares data from the National Weight Control Registry on how the most successful long-term weight losers actually eat.Plus: a counterintuitive finding about weekend food tracking that may completely change how you approach your weekend meals.You'll walk away with 5 practical tips for simplifying your meals, building a personal dinner rotation, and using food routines to reduce decision fatigue, so healthy eating starts to feel automatic instead of exhausting.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

AI Agents vs Human Intuition PodcastFIVE PRIMARY POINTS of the PODCAST1. Start with the “Why” Behind Your WeightSuccessful weight management begins with a clear purpose. Whether the goal is to improve health, prevent disease, increase longevity, or feel better physically and mentally, a strong personal reason creates the motivation needed to stay committed when challenges arise.2. Five Drug-Free Strategies Can Help Optimize WeightThe podcast highlights five evidence-based approaches to weight management: intermittent fasting or time-restricted eating, resistance training, a high-protein diet, optimizing sleep, and improving gut microbiome health. The key is selecting the strategy that best matches your personality, lifestyle, and long-term goals.3. Weight Stability Matters as Much as Weight LossLarge fluctuations in body weight may increase dementia risk by as much as 36%. Repeated cycles of weight loss and regain create metabolic stress, while abdominal fat and expanding waist circumference are strongly linked to cognitive decline. The goal is not simply to lose weight but to achieve and maintain a healthy, stable weight.4. Brain Health, Heart Health, and Weight Are Deeply ConnectedObesity, cardiovascular disease, and dementia are closely intertwined. Conditions such as coronary artery disease, stroke, and atrial fibrillation significantly increase dementia risk, particularly when combined with obesity. Maintaining a healthy weight is therefore an investment in both physical vitality and long-term brain function.5. Train Your Lungs Like You Train Your MusclesLung function is an overlooked pillar of vitality. Low blood oxygen saturation is strongly associated with increased mortality risk. Regular deep-breathing exercises and inspiratory muscle training can improve oxygenation, lower blood pressure, reduce stress, and potentially enhance longevity. The podcast frames this as “weightlifting for your lungs” and encourages making breathing exercises a daily habit.Copyright, VyVerse, LLC. All Rights Reserved. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit vitalityexplorers.substack.com/subscribe

Send us Fan MailMaster the art of stage tan maintenance with expert advice from the FitBody Fusion team. Whether you are a seasoned pro or a first-time competitor, managing your tan during back-to-back shows is crucial for a winning look. This episode dives into the specific techniques and tools needed to remove tan evenly while keeping your skin healthy and hydrated. Learn why 'gentle' is the most important word in your post-show vocabulary. What You'll Learn: The best exfoliating tools for removing stubborn stage tanWhy multiple gentle showers are better than one aggressive scrubSpecific product recommendations for heavy-duty moisturizationHow to include tan removal in your competition packing list to save timeTips for avoiding common pitfalls like green tan caused by pH imbalanceJoin us as we simplify the messy side of competition prep so you can shine on stage. #bodybuilding #fitnessprep #stagerules #fitbodyfusion #competitortanPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comAimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro within a year, winning her class in just her fourth show. Passionate about fitness, she inspires others to chase their goals.http://www.fitnessbyaims.comhttps://www.instagram.com/fitnessbyaimshttps://youtube.com/@fitnessbyaimsMaria Acosta, originally from Venezuela, is a distinguished IFBB Bikini Pro and a dedicated Lifestyle, Prep, and Mindset Coach. She began her bodybuilding journey at 16 and moved to the United States seven years ago to pursue her dream of becoming a professional athlete, earning her IFBB Pro status at the 2021 North American Championships. In 2024, Maria showcased her exceptional talent by winning the Bikini titles at both the Miami Muscle Beach Pro and the Klash Series Southern USA Championships Pro, culminating in a remarkable 7th place finish at her Olympia debut. Beyond the stage, she is passionate about guiding individuals toward balanced lifestyles through her coaching platform, Mavi Fit Club. Maria's philosophy centers on trusting the process and believing in oneself, principles she embodies and instills in her clients. http://mavifitclub.comhttps://www.instagram.com/mvbozoWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Most people think there are endless ways to lose weight.The fitness industry promotes endless methods and meal plans, but the truth is every approach ultimately falls into one of three categories:Outcome-basedLifestyle-basedCombo-basedToday, we'll unpack the pros and cons of each strategy, including:Why weighing frequently can create both clarity and emotional pressureWhy some people thrive with scale data while others might spiral emotionallyThe role that body image can play in weight loss successHow stress and urgency sabotage decision-makingMost importantly, we'll go beyond “just losing weight” and ask a deeper question: What approach actually supports the kind of life you want to live?Join Corey's Email Newsletter: https://LoseFatList.comANTI-DIET CLASS: https://AntiDietClass.com

Send us Fan MailJoin us for an exclusive 'Winner's Circle' sit-down with IFBB Bikini Pros as they pull back the curtain on the mental and physical demands of elite bodybuilding. In this episode, we explore the intricate details of competing at the highest level, from managing metabolic inflammation to the psychological battle of 'prep goggles.' You will hear firsthand accounts of what it takes to dominate big stages like New York and Pittsburgh while keeping a balanced perspective on health and relationships. Learn why communication with your coach is the ultimate competitive advantage and how to transform stage pressure into high-octane performance. What You'll Learn: The importance of 'taking up space' on stage regardless of your heightHow to manage back-to-back travel and time zone changes during a peakThe psychological shift needed to move from a qualifier to a premier showStrategies for overcoming prep-induced anxiety through coach-athlete transparency. Step into the Winner's Circle and elevate your mindset today. #BikiniPro #IFBB #FitnessMindset #CompetitionPrep #WinnersCirclePhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comAimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro within a year, winning her class in just her fourth show. Passionate about fitness, she inspires others to chase their goals.http://www.fitnessbyaims.comhttps://www.instagram.com/fitnessbyaimshttps://youtube.com/@fitnessbyaimsMaria Acosta, originally from Venezuela, is a distinguished IFBB Bikini Pro and a dedicated Lifestyle, Prep, and Mindset Coach. She began her bodybuilding journey at 16 and moved to the United States seven years ago to pursue her dream of becoming a professional athlete, earning her IFBB Pro status at the 2021 North American Championships. In 2024, Maria showcased her exceptional talent by winning the Bikini titles at both the Miami Muscle Beach Pro and the Klash Series Southern USA Championships Pro, culminating in a remarkable 7th place finish at her Olympia debut. Beyond the stage, she is passionate about guiding individuals toward balanced lifestyles through her coaching platform, Mavi Fit Club. Maria's philosophy centers on trusting the process and believing in oneself, principles she embodies and instills in her clients. http://mavifitclub.comhttps://www.instagram.com/mvbozoWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

GLP-1 medications like Ozempic, Mounjaro, and Zepbound are changing the conversation around obesity and weight loss — but there's one major problem: most people are starting these medications with little to no guidance on how to properly nourish their body while taking them.And that matters.Because while GLP-1s can be incredibly effective tools for weight loss, they can also lead to muscle loss, under-eating, fatigue, nausea, hair loss, and long-term metabolic issues when nutrition is neglected.In today's episode, I'm breaking down the biggest nutrition mistakes people make on GLP-1 medications — and exactly how to protect your metabolism, preserve muscle, maintain energy, and build sustainable habits while losing weight.We'll cover:- Why protein becomes non-negotiable on GLP-1 medications- How much protein you actually need- The hidden dangers of under-eating- Why rapid weight loss can harm your metabolism- How to preserve muscle while losing fat- The critical role of strength training- What to do if you have no appetite- Tips for nausea and food aversions- How to create sustainable eating habits while on GLP-1s- Rebuilding a healthier relationship with foodThis episode is especially important if you've ever thought:“I'm barely eating… so why do I feel exhausted?”“Why am I losing muscle instead of just fat?”“How do I hit my protein goals when I'm never hungry?”GLP-1 medications are not magic — but when combined with proper nutrition and lifestyle support, they can become powerful tools for long-term health.If you're currently taking a GLP-1 medication, considering one, or supporting someone who is, this episode is a must-listen.And if you're looking for support along your journey, Dr. Sasha High and I would love to welcome you into our women's coaching program, Best Weight, where we openly discuss treatment options like GLP-1 medications and help women build sustainable, healthy weight loss habits together. WORK WITH US:O​​ntario-Wide Virtual Obesity Management Clinichttps://www.highmetabolicclinic.comJoin my Weight Loss Coaching Program for women, Best Weight https://www.sashahighmd.com/bestweightRecover Strong for Binge Eatinghttps://www.sashahighmd.com/bedTaking the first step toward weight loss can feel overwhelming — but you don't have to do it alone. I've created a curated list of my podcast episodes to gently guide you as you begin your journey. https://www.sashahighmd.com/podcast-guideFOLLOW SASHAInstagramhttps://www.instagram.com/sashahighmd/ADDITIONAL RESOURCES:BMI CalculatorBasal Metabolic Rate Calculator(BMR) REFERENCES:Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136 McCarthy, D., & Berg, A. (2021). Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients, 13(7), 2473. https://doi.org/10.3390/nu13072473 Scott Butsch, W., Sulo, S., Chang, A. T., Kim, J. A., Kerr, K. W., Williams, D. R., Hegazi, R., Panchalingam, T., Goates, S., & Heymsfield, S. B. (2025). Nutritional deficiencies and muscle loss in adults with type 2 diabetes using GLP-1 receptor agonists: A retrospective observational study. Obesity pillars, 15, 100186. https://doi.org/10.1016/j.obpill.2025.100186

Polycystic ovarian syndrome (PCOS), one of the most common hormonal conditions in women, just got a new, more accurate name: polyendocrine metabolic ovarian syndrome, or PMOS. In this episode, Lisa Oldson, MD breaks down what drove this historic rename, what the new name reveals about the condition's actual impact on insulin resistance, cardiovascular risk, and weight, and what's changed in how PMOS is diagnosed. If you've ever been diagnosed with PCOS, struggled with insulin resistance, weight gain, or hormonal issues, this episode is essential listening. Discover what the new name means, how the diagnosis is evolving, and why PMOS deserves attention well beyond the reproductive years.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailChoosing the right personal trainer can make all the difference in your fitness journey. In this episode, Jessica Rizor and Allyson Spungin share their expert advice on identifying the "green flags" that signal a truly effective and supportive training professional. Learn what to prioritize when hiring a trainer, from personalized programming and responsive communication to a deep understanding of your individual goals. Avoid common pitfalls and empower yourself with the knowledge to select a trainer who will genuinely help you achieve your fitness aspirations.What You'll Learn:The importance of a trainer who listens and meets you at your current fitness level.Why an in-depth initial consultation is non-negotiable.How to recognize collaborative and responsive trainers who adjust programs as needed.The significance of a trainer whose expertise aligns with your specific goals (e.g., bodybuilding, CrossFit, general fitness).The value of a focused trainer who provides continuous feedback during sessions.Tips for recognizing and avoiding "red flags" like one-size-fits-all approaches or disengaged trainers.Make informed decisions about your fitness coaching journey!#PersonalTrainer #GreenFlags #FitnessCoach #TrainingTips #WorkoutMotivationJessica Rizor is a dynamic Competition and Lifestyle Coach renowned for her dedication to fitness and empowering others. Through Fit Body Fusion, she offers personalized coaching programs tailored to individual needs, whether for competition preparation or general wellness. With a vibrant presence on Instagram (@jessicaquillian), Jessica shares valuable insights and motivation, inspiring her followers to pursue their fitness goals with confidence. Her holistic approach emphasizes mental, emotional, and spiritual well-being alongside physical fitness.https://www.instagram.com/jessicaquillian Allyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes and general-population clients, with specialties spanning fat loss, performance, and pre/post-natal training. A national-level NPC Bikini competitor and longtime FitBody Fusion athlete, Allyson combines hands-on coaching, gym leadership, and advanced certifications with a psychology-driven approach to help individuals train smarter, progress sustainably, and maximize results at every stage of their journey.https://www.instagram.com/allyson.spungin.fitness/ https://www.fitbodyfusion.com/blogs/coach/allyson-spungin Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailJessica Rizor and Allyson Spungin dive deep into the world of fitness coaching, revealing how a collaborative and personalized approach is revolutionizing athlete development. Discover how tailored training programs, advanced assessment techniques, and a focus on holistic health are helping individuals achieve their full potential, from postpartum recovery to national-level competitions. This episode highlights the benefits of diverse coaching perspectives and the power of teamwork in creating sustainable fitness journeys. Tune in to understand why the future of fitness is all about individualized strategies and unwavering support. What You'll Learn:The importance of prioritizing time and customizing training based on individual needs.How collaborative coaching models enhance an athlete's experience and results.The effectiveness of virtual assessments in providing personalized training programs.Real-world examples of athletes overcoming challenges like postpartum recovery and injuries through tailored coaching.The value of continuous coach education and adapting to evolving fitness knowledge.Why understanding the 'why' behind training and nutrition is crucial for athlete success.The benefits of a team-based approach in fitness, fostering support and shared growth.Ready to redefine your fitness journey with a team that truly understands you? #FitnessCoaching #PersonalizedTraining #AthleteDevelopment #HolisticHealth #FitBodyFusionJessica Rizor is a dynamic Competition and Lifestyle Coach renowned for her dedication to fitness and empowering others. Through Fit Body Fusion, she offers personalized coaching programs tailored to individual needs, whether for competition preparation or general wellness. With a vibrant presence on Instagram (@jessicaquillian), Jessica shares valuable insights and motivation, inspiring her followers to pursue their fitness goals with confidence. Her holistic approach emphasizes mental, emotional, and spiritual well-being alongside physical fitness.https://www.instagram.com/jessicaquillianAllyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes and general-population clients, with specialties spanning fat loss, performance, and pre/post-natal training. A national-level NPC Bikini competitor and longtime FitBody Fusion athlete, Allyson combines hands-on coaching, gym leadership, and advanced certifications with a psychology-driven approach to help individuals train smarter, progress sustainably, and maximize results at every stage of their journey.https://www.instagram.com/allyson.spungin.fitness/https://www.fitbodyfusion.com/blogs/coach/allyson-spunginWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

What if the key to a healthier tomorrow started tonight? In this episode, Lisa Oldson, MD shares a simple but powerful idea inspired by a New York Times quote: "The day starts the night before." If you've ever found yourself making impulsive food choices, skipping workouts because the day got away from you, or staying up too late scrolling your phone, this episode is for you.Dr. Lisa breaks down why preparation, not willpower, is the real driver of healthy habits, and she draws on wisdom from productivity experts David Allen (Getting Things Done), Stephen Covey (The 7 Habits of Highly Effective People), and behavioral scientist BJ Fogg (Tiny Habits) to make the case that small, consistent evening efforts create outsized results.Whether your goal is weight loss, lower cholesterol, better health, or longevity, you'll walk away with a practical, five-point evening checklist designed to reduce impulsive eating, protect your sleep, and help you show up for yourself every single day, no elaborate meal prep required.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailCopying another athlete's workout can stall your progress—especially in bikini, where structure, proportions, and feedback dictate programming. Fusion Hack, the training team breaks down why “your training isn't their training,” how to pick the right movements for the 90% (not the 10% of Olympians), and when to use glute-focused squat patterns. They cover how to apply judge feedback, make smart tweaks between shows, and avoid the Instagram trap by executing the fundamentals really well.What You'll LearnWhy structure and feedback should drive your program—not someone else's Instagram routineThe seven foundational movements most bikini athletes should masterWhen to bias squats toward glutes vs. quads to stay within division balanceHow to modulate volume and “stimulating reps” without rewriting your programPractical show-to-show adjustments and the importance of coach collaborationKeep your training your training—and turn feedback into focused progress. #FitBodyLifestyle #Bikini #NPC #Glutes #QuadsDrew Brannon, an Exercise Science graduate from USF, owns Pinellas Ultimate Strength House, a premier 7,000 sq. ft. training facility in Largo, FL. A former physique researcher, athlete, and coach, he helps clients—from NCAA athletes to bodybuilders—achieve peak performance.https://www.instagram.com/drewbrannon08Shelbie Corey is the Head Trainer and Director of Training & Systems at FitBody Fusion, where she helps lead coach development, training systems, and athlete programming. With a strong background in strength training, injury prevention, and performance-focused coaching, Shelbie brings a detail-oriented approach that helps athletes train smarter, move better, and build sustainable results.https://www.instagram.com/fit_shelbs_Javier Fraga is the General Manager of Pinellas Ultimate Strength House and a key leader within the FBF Training Department. With a strong background in performance training and experience working with everyone from elite athletes to everyday clients, Javier brings a results-driven, no-nonsense approach to fitness. He is passionate about helping individuals unlock their full potential through disciplined training, education, and a commitment to long-term growth.http://www.pinellasultimate.comhttps://www.instagram.com/jfragatrainingAllyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes and general-population clients, with specialties spanning fat loss, performance, and pre/post-natal training. A national-level NPC Bikini competitor and longtime FitBody Fusion athlete, Allyson combines hands-on coaching, gym leadership, and advanced certifications with a psychology-driven approach to help individuals train smarter, progress sustainably, and maximize results at every stage of their journey.https://www.instagram.com/allyson.spungin.fitness/https://www.fitbodyfusion.com/blogs/coach/allyson-spunginWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailIt's Drew Take Over Week! Drew Brannon welcomes performance coach Javier (Javi) Fraga for a candid conversation on building smarter training systems, evolving from youth athletes to elite physiques, and the assessment-first approach propelling FitBody Fusion's results. Javi shares his Miami roots, USF cohort experience, and the pandemic-era pivot that took him from internship to leadership at Push. Together they unpack how humility, delegation, and culture transform both athletes and teams—while balancing stage demands with long-term health.What You'll Learn:How early track and field, family, and Miami roots shaped a service-first coaching mindsetWhy Javi moved from pre-PT to exercise science and how the USF cohort accelerated growthLessons from Gorilla Bench and a post-COVID rebuild: effort, systems, and trustThe assessment process used with Fit Body Fusion athletes and how it individualizes trainingBalancing posterior-chain-heavy routines with joint health for bikini and wellness divisionsHow humility, delegation, and tough conversations build a resilient coaching cultureWhy working across demographics (youth, gen pop, physique) sharpens coaching skillHow family and purpose keep results aligned with real life beyond the stageSubscribe for more athlete-first conversations and practical training insights that elevate performance and people.#FitBodyLifestyle #FitBodyFusion #ContestPrep #StrengthTraining #Coaching Drew Brannon, an Exercise Science graduate from USF, owns Pinellas Ultimate Strength House, a premier 7,000 sq. ft. training facility in Largo, FL. A former physique researcher, athlete, and coach, he helps clients—from NCAA athletes to bodybuilders—achieve peak performance.https://www.instagram.com/drewbrannon08Javier Fraga is the General Manager of Pinellas Ultimate Strength House and a key leader within the FBF Training Department. With a strong background in performance training and experience working with everyone from elite athletes to everyday clients, Javier brings a results-driven, no-nonsense approach to fitness. He is passionate about helping individuals unlock their full potential through disciplined training, education, and a commitment to long-term growth.http://www.pinellasultimate.comhttps://www.instagram.com/jfragatrainingWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

You already know GLP-1 medications like Ozempic, Wegovy, and Zepbound can be game changers for weight loss. But could they also be quietly protecting your brain from addiction?In this episode, Lisa Oldson, MD breaks down a landmark new study published in Frontiers in Psychiatry, the largest real-world analysis of its kind, which found that people taking GLP-1 medications were dramatically less likely to develop alcohol, opioid, nicotine, and cocaine use disorders. The numbers are stunning, and the brain science behind them is even more fascinating.Whether you're on a GLP-1 medication, considering one, or simply trying to understand your own cravings and habits, this episode offers a compassionate, science-backed perspective that might just shift the way you think about willpower, the brain, weight, wine, and behavior change.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailIn this Fusion Hack episode of FitBody Lifestyle, Jami and Greg dive in with coach Shelbie Corey to show you how a simple head-to-toe checklist can transform your training results. From locking in shoulder blades and finding a neutral spine to grounding through your feet and executing breath cues, this conversation is all about intention over ego. Learn why filming your sets (without staring at the mirror) helps build mind–muscle connection, how returning to a true start position fixes common form breakdowns like in RDLs, and why efficiency beats volume every time. You'll also hear practical tactics for managing distractions, the value of prep and prime when time is tight, and how posture awareness carries from the gym into daily life.What You'll Learn:The step-by-step head, shoulders, core, knees, and toes setup that changes every repHow to breathe and brace: big inhale, intentional exhale, and why it mattersWhy you should set the camera, then close your eyes and feel the movementHow returning to the start position (RDLs included) builds efficiency and progressWhat to do when you only have an hour: choose prep, prime, and intention over rushingSimple ways to beat distractions: Do Not Disturb, headphones, and a paper training logThe impact of habitual anterior pelvic tilt and bringing posture awareness into daily lifeIf you're ready to get more from every minute in the gym, start with your setup and watch your results compound. #FitBodyLifestyle #FitBodyFusion #StrengthTraining #MindMuscleConnection #FitnessTipsShelbie Corey is the Head Trainer and Director of Training & Systems at FitBody Fusion, where she helps lead coach development, training systems, and athlete programming. With a strong background in strength training, injury prevention, and performance-focused coaching, Shelbie brings a detail-oriented approach that helps athletes train smarter, move better, and build sustainable results.https://www.instagram.com/fit_shelbs_?igsh=MTNhMjFiazdhZ29ucg%3D%3D&utm_source=qrWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailBreathe deeper, move smarter, and coach better in this episode featuring the inspiring journey and practical wisdom of head trainer Shelbie Corey. We open with a grounding ujjayi breathing exercise, connect it to simple box-breathing habits, and show how small, consistent practices can re-center your day. From Albuquerque roots and sports injuries to UNM studies and a stack of certifications, Shelbie explains how breathwork, mobility, and thoughtful programming create real-life results for athletes and lifestyle clients alike. The team also unpacks posing balance, warm-up evolution, and the humility-first coaching mindset that drives continuous improvement.What You'll Learn:How ujjayi breathing calms your nervous system and builds presence in minutesA practical way to schedule short box-breathing breaks throughout the dayWhy real warm-ups, mobility, and posing symmetry prevent injuries and improve longevityHow early life experiences and self-reliance can forge discipline and systemsThe impact of communication and technical writing on clear, effective coachingCertifications and experiences that expand a coach's toolbox and client outcomesWomen's health insights: pelvic floor strength, mobility, and quality of lifeWhat “being in prep” looks like and how the right coach-athlete fit changes everythingTake a breath, take notes, and take action—your body and mind will thank you.#FitBodyLifestyle #FitBodyFusion #Breathwork #Bodybuilding #YogaShelbie Corey is the Head Trainer and Director of Training & Systems at FitBody Fusion, where she helps lead coach development, training systems, and athlete programming. With a strong background in strength training, injury prevention, and performance-focused coaching, Shelbie brings a detail-oriented approach that helps athletes train smarter, move better, and build sustainable results.https://www.instagram.com/fit_shelbs_?igsh=MTNhMjFiazdhZ29ucg%3D%3D&utm_source=qrWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

What if the reason you keep falling off track has nothing to do with willpower, discipline, or the right diet plan, and everything to do with how you see yourself?In this episode, Lisa Oldson, MD draws on James Clear's Atomic Habits, Stanford psychologist Carol Dweck's research on the growth mindset, and Teresa Amabile and Steven Kramer's Progress Principle to make the case for identity-based change. The goal isn't to lose weight. The goal is to become someone who prioritizes her health, because it turns out that shift changes everything.You'll learn why outcome-based goals eventually run out of fuel, how every small healthy choice is quietly building (or undermining) your self-image, and why becoming a healthy person absolutely does not require being a perfect one.Plus: a simple NBA (Next Best Action) to try today that takes about 30 seconds and might stick with you for years. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailUnlock the secrets to maximizing your fitness potential even with a packed schedule! In this episode, Jessica Rizor and Allyson Spungin break down the critical difference between simply exercising and truly training. Discover how intentionality, customized programs, and prioritizing recovery can transform your workouts and accelerate your results. Whether you're a seasoned athlete or just starting your fitness journey, learn practical strategies to make every minute in the gym count.What You'll Learn:The fundamental difference between training and exercising.How to bring more intention and mindfulness to your workouts.The benefits of customized training programs over generic routines.The crucial role of recovery, sleep, and nutrition in muscle growth.Strategies for planning and optimizing your training sessions, even with limited time.Why adapting your workout schedule based on your body's feedback is essential for progress.Make your workouts more effective and achieve your fitness goals faster. Tune in for expert advice and actionable tips!#TrainingVsExercising #FitnessGoals #TimeCrunchWorkouts #WorkoutRecovery #CustomizedTrainingJessica Rizor is a dynamic Competition and Lifestyle Coach renowned for her dedication to fitness and empowering others. Through Fit Body Fusion, she offers personalized coaching programs tailored to individual needs, whether for competition preparation or general wellness. With a vibrant presence on Instagram (@jessicaquillian), Jessica shares valuable insights and motivation, inspiring her followers to pursue their fitness goals with confidence. Her holistic approach emphasizes mental, emotional, and spiritual well-being alongside physical fitness.https://www.instagram.com/jessicaquillianAllyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, individualized programming for both athletes and general-population clients, with specialties spanning fat loss, performance, and pre/post-natal training. A national-level NPC Bikini competitor and Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailDiscover the transformative power of personalized fitness assessments in this episode of FitBody Lifestyle, featuring Jessica Rizor and Allyson Spungin. We dive deep into how understanding your unique body mechanics can revolutionize your training, prevent injuries, and unlock your full athletic potential. Learn why prioritizing fundamental movements over fleeting fitness trends is key to sustainable progress, and gain insights into how the FitBody Fusion assessment goes beyond the gym to optimize your movement in everyday life. Whether you're a competitive athlete or seeking a healthier lifestyle, this episode offers invaluable strategies for a more effective and injury-free fitness journey.What You'll Learn:The value of personalized fitness assessments for long-term health and performance.How compensatory patterns develop over years of training and how to address them.The comprehensive process of a FitBody Fusion assessment, from initial inquiry to program implementation.The importance of open communication between athletes and coaches for customized training plans.Strategies for improving body awareness and integrating mindful movement into daily life.Transform your training and achieve lasting results by understanding your body's true needs. #FitBodyLifestyle #FitnessAssessment #PersonalizedTraining #MovementEfficiency #BodyAwarenessJessica Rizor is a dynamic Competition and Lifestyle Coach renowned for her dedication to fitness and empowering others. Through Fit Body Fusion, she offers personalized coaching programs tailored to individual needs, whether for competition preparation or general wellness. With a vibrant presence on Instagram (@jessicaquillian), Jessica shares valuable insights and motivation, inspiring her followers to pursue their fitness goals with confidence. Her holistic approach emphasizes mental, emotional, and spiritual well-being alongside physical fitness.https://www.instagram.com/jessicaquillianAllyson Spungin is the Director of Training, Programming, and Educational Development for FitBody Fusion and a Master Trainer with over 12 years of experience in strength training and nutrition coaching. Based in Scottsdale, AZ, she is known for science-backed, indiWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

In this episode, Lisa Oldson, MD shares a deeply personal story about her grandfather, who died of a heart attack at 47. His story is exactly why the brand new 2026 ACC/AHA Cholesterol Guidelines matter.In this episode you'll learn:The 3 LDL cholesterol targets everyone should knowWhy the new PREVENT risk calculator may change your doctor's conversation with you, and why you should ask for your 30-year risk, not just your 10-year riskWhat a coronary artery calcium (CAC) scan is, and why it's being called "the best tiebreaker" for people in the gray zoneTwo important blood tests, Lp(a) and ApoB, that your standard cholesterol panel is probably missingHow working on your weight may be protecting your heart at the same timeWhether you have a family history of heart disease, have been told your cholesterol is "a little high," or are simply invested in living a longer, healthier life, this episode is for you.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailUnlock the secrets to a flawless bodybuilding presentation with insights from IFBB Pro Olympians Phoebe Hagan, Tianna Weymouth, and Savannah Watchman. We bring you a Fusion Hack episode packed with expert advice on mastering your stage presence. Learn how to perfect your poses, develop unshakeable confidence, and understand what judges truly look for, ensuring your physique shines. This episode is a must-watch for aspiring and seasoned bodybuilders aiming to elevate their game and deliver a memorable performance with grace and power.What You'll Learn:The critical role of muscle memory and balanced practice in posing.Techniques for maintaining composure and intentional movement on stage.Why simplicity is paramount in crafting an effective posing routine.How to personalize your poses to best showcase your unique physique.Strategies for building stage confidence through music and mental preparation.The importance of stepping outside your comfort zone during practice.Ready to transform your stage presence? Tune in for a deep dive into the art of bodybuilding presentation!#BodybuildingPresentation #FitnessHack #IFBBProTips #StagePresence #PosingSecretsPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comTianna Weymouth is an IFBB Bikini Olympian, expert posing coach, university graduate, and small business owner dedicated to excellence both on and off the stage. Known for her discipline, passion, and commitment to helping others grow, she combines elite competitive experience with an entrepWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailJoin Jami and Greg DeBernard for an exclusive Arnold UK wrap-up, featuring an in-depth conversation with pro athletes Phoebe Hagan, Tianna Weymouth, and Savannah Watchman. We dive into the exhilarating world of international bodybuilding competition, offering a raw and personal account of their experiences. Discover the unique challenges of preparing for a major show across continents, the pivotal role of a positive mindset, and the unforgettable moments that unfold both on and off the stage. From unconventional prep strategies to the emotional impact of fan support, gain unparalleled insights into what it truly takes to compete at the highest level and find joy in the demanding journey of professional fitness. This is a must-listen for anyone interested in bodybuilding, personal development, and the power of perseverance.What You'll Learn:The intricacies of international competition prep, travel, and logisticsHow maintaining a flexible yet methodical approach to diet (including ice cream!) can lead to peak performanceThe importance of mindset and embracing the show day experience with calmness and confidenceBackstage dynamics and the camaraderie among professional athletesThe impact of fan support and personal connections at major eventsStrategies for effective judging and stage presenceTune in to hear inspiring stories of resilience, dedication, and the sheer joy of achieving your fitness dreams. Don't miss this insightful discussion!#ArnoldUK #Bodybuilding #FitnessJourney #AthleteMindset #CompetitionPrepPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Everyone gets off track with eating sometimes, even your host, Dr. Lisa Oldson. In this episode, Dr. Lisa shares an embarrassingly relatable Easter weekend story and walks you through her No Sweat, Reset Protocol. This compassionate, science-backed plan will help you get back on track after overeating or bingeing, without restriction, punishment, or shame. You'll learn why restricting after a binge makes cravings worse, what the dopamine crash after overeating does to your brain, and how to use psychologist Martin Seligman's optimistic explanatory style to stop the mean girl comments in their tracks. Plus: the 3-day reset eating plan, the harm mitigation mindset shift, and exactly what to eat right after getting off track. If you've ever felt derailed from your weight loss goals by a bad eating day and didn't know how to come back from it, this episode is for you.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our Weight Loss Strategy Lab at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailWe explore the transformative power of 'shooting your shot' with IFBB Pro Olympians Phoebe Hagan, Tianna Weymouth, and Savannah Watchman. This episode is packed with invaluable advice on cultivating a champion's mindset, embracing challenges, and confidently pursuing your dreams in fitness and in life. Learn how to overcome self-doubt, find joy in your journey, and make your aspirations a reality. Get ready to be inspired to take that crucial leap and unlock your full potential.What You'll Learn:The importance of finding joy and positivity throughout your journey.How to push past your comfort zone for significant personal growth.Strategies for speaking confidently about your ambitions and believing in your ability to achieve them.The difference between 'wanting' and 'will' when setting goals.Why being present in the moment is crucial for maximizing experiences and opportunities.Don't miss this episode for an empowering discussion that will encourage you to 'shoot your shot' in every aspect of your life!#FitbodyLifestyle #ShootYourShot #MindsetMatters #BodybuildingMotivation #ChampionMindsetPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comTianna Weymouth is an IFBB Bikini Olympian, expert posing coach, university graduate, and small business owner dedicated to excellence both on and off the stage. Known for her discipline, passion, and commitment to helping others grow, she combines elite competitive experience with an entrepreneurial mindset to inspire confidence, performance, and success.Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailJoin Fitbody Lifestyle hosts Jami and Greg DeBernard with IFBB Pro Olympians Phoebe Hagan, Tianna Weymouth, and Savannah Watchman for an in-depth look at their Arnold UK journey. This episode explores the highs and lows of preparing for an international bodybuilding competition, from rigorous training and strategic dieting to navigating travel logistics and managing mental well-being. Discover the personal stories behind the physiques, the crucial role of team support, and the transformative power of a resilient mindset. Gain unparalleled insights into what it truly takes to compete at an elite level, understanding that the journey itself is often the greatest victory.What You'll Learn:The redefined meaning of "winning" in competitive bodybuilding.Strategies for applying and preparing for major international competitions.Overcoming mental and physical challenges during competition prep.The importance of effective reverse dieting and proper improvement season methodologies.Practical tips and humorous anecdotes about international travel for competitions.Insights into optimizing stage presence and posing routines for maximum impact.The profound impact of team support and genuine connections in an athlete's journey.Tune in to hear how these inspiring athletes conquered the Arnold UK stage and found personal growth amidst the challenges.Phoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_http://www.theposingportal.comTianna Weymouth is an IFBB Bikini Olympian, expert posing coach, university graduate,Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Back in Episode 118, Dr. Lisa introduced you to orforglipron, a promising weight loss pill that was still awaiting FDA approval. Well, the wait is officially over. The FDA just approved Foundayo (orforglipron), a once-daily GLP-1 pill for weight loss.Dr. Lisa covers:What Foundayo is, how it works, and what makes it different from other GLP-1 medicationsClinical trial results: how much weight loss to expectHow Foundayo compares to the Wegovy pillExactly how to take it (including what to do if you miss a dose)Side effects, safety information, and who should NOT take this medicationWho qualifies, and an important note for parents of teensCurrent pricing for self-pay, insured, and Medicare patientsWhy taking medication for weight loss is never "the easy way out"Thanks for listening! If you'd like more support on your weight loss journey, sign up for our free newsletter or check out our program at SmartWeightLossCoaching.com. And if this episode resonated with you, please share it with someone who's been looking for a needle-free weight loss medication option. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…We'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you improve your health, live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailJoin us for an inspiring conversation with IFBB Pro and FitBody Fusion coach, AJ Plaza. In this Fusion Hack, AJ shares invaluable perspectives on cultivating a winning mindset, the strategic use of visualization, and his unique philosophy on discipline that integrates listening to your body's needs. Discover how AJ navigates the mental and physical demands of elite sports, and how these experiences shape his comprehensive approach to coaching.What You'll Learn:The importance of a strong mental game in both wrestling and bodybuilding.A.J.'s approach to visualization for optimal performance.The distinction between healthy discipline and harmful self-pushing.How to overcome significant setbacks and use them as fuel for success.A.J.'s holistic coaching philosophy that prioritizes the client's overall well-being.The role of patience and long-term vision in bodybuilding success.Gain profound insights into building resilience, fostering balance, and achieving peak performance, directly from a seasoned professional athlete and coach. #MindsetIsMuscle #IFBBPro #BodybuildingJourney #AthleteMindset #FitBodyFusionAJ Plaza is a FitBody Fusion Coach and 212 IFBB Pro who blends elite-level bodybuilding experience with real-world coaching and mindset work. As a wrestling coach and mental performance guide, AJ helps athletes and everyday clients build discipline, sharpen confidence under pressure, and execute with consistency—inside the gym and in life. His coaching style is direct, structured, and performance-driven, focused on sustainable results and resilient habits.https://www.instagram.com/a_j_plaza?igsh=cHU1aGtoNDltNmV2&utm_source=qrWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailIn this episode of FitBody Lifestyle, we sit down with IFBB Pro AJ Plaza to explore his incredible journey from NCAA wrestling to the professional bodybuilding stage. AJ shares how the relentless 24/7 discipline of wrestling provided the perfect foundation for his success in bodybuilding and how he overcame three major knee surgeries to earn his pro card. The conversation dives deep into high-performance psychology, including the power of visualization, reframing competitive anxiety into excitement, and the 'Pandora's Box' technique for maintaining motivation during the hardest parts of prep. As a coach for Fit Body Fusion, AJ also discusses his holistic approach to athlete development, emphasizing life balance and the physiological impact of stress on physical results. This episode is packed with mental hacks and life lessons for anyone looking to transform their mind and body.What You'll Learn:How the discipline of collegiate wrestling translates to professional bodybuilding successThe 'Pandora's Box' technique for finding motivation in difficult timesWhy visualization should focus on the preparation steps rather than just the end goalThe psychological difference between fear-based anxiety and competitive excitementStrategies for maintaining life balance and avoiding burnout during a contest prepHow hidden life stressors can negatively impact your physical transformationAJ's journey through multiple injury recoveries to achieve IFBB Pro statusWhy effective coaching requires a focus on the 'whole person' rather than just dataBodybuilding is a privilege that provides a platform to reveal your true character. Whether you're on the competition stage or the stage of life, stop walking the tightrope and start walking the sidewalk; give yourself the grace to be human while maintaining the discipline to be elite. Visualize the steps, respect the process, and remember: if there is still time on the clock, you still have a chance to win. Go out and impose your will this week!#FitBodyLifestyle#IFBBPro#WrestlingMindset#MentalFortitude#BodybuildingCoaching#Bodybuilding #AthleteRecoveryAJ Plaza is a FitBody Fusion Coach and 212 IFBB Pro who blends elite-level bodybuilding experience with real-world coaching and mindsWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Weight loss medication is evolving fast, and in this episode, Lisa Oldson, MD breaks down three major developments you need to know.First, the brand-new Zepbound KwikPen: what it is, how it works, how much it costs, and why it's a game-changer for people using tirzepatide. Next is Wegovy HD at 7.2 mg, the newly FDA-approved higher dose of semaglutide that delivers weight loss results approaching those of bariatric surgery. Importantly, she'll tell you about the most common side effects you need to know about before you ask your doctor about this or other weight loss meds. And finally, a quick update on the oral Wegovy pill, the first-ever GLP-1 medication approved for weight loss that doesn't require an injection.Dr. Oldson covers the efficacy, pricing, availability, and side effects for all three options, and reminds us that excess weight is a chronic medical condition deserving of evidence-based medical treatment, not judgment.Whether you're currently on a weight loss medication, considering one, or just want to stay informed (because EVERYONE is talking about this!), this episode gives you everything you need for a smarter conversation with your doctor and to help you decide if one of these medications might make sense for you. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also, we'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailIn this Fusion Hack, Dr. Christine Brandl delves into the critical focus areas for success on bodybuilding show day. Christine has successfully navigated bodybuilding while managing Parkinson's, shares her expert strategies for perfecting posing, maintaining crucial mobility, and the immense value of a strong support system. This discussion is a must-watch for anyone passionate about bodybuilding, offering practical advice to elevate your stage presence and physical well-being. Learn how to refine your performance, avoid common pitfalls, and achieve your best physique on competition day.What You'll Learn:The paramount importance of mastering basic front and back poses for competitive success.Strategies for selecting a bodybuilding coach who aligns with your personal vision and physical capabilities.The benefits of embracing diverse coaching cues and unconventional methods (like dance lessons) to enhance body awareness.How consistent stretching, mobility exercises, and bodywork can dramatically improve posing and overall physical health.The significance of a supportive team and internal motivation in achieving bodybuilding goals.Elevate your show day performance and discover the secrets to a balanced bodybuilding journey with Christine Brandl!#FitBodyLifestyle #BodybuildingPosing #ShowDayTips #ChristineBrandl #FitnessMotivationDr. Christine Brandl, DO, FACOG, is a board-certified Obstetrician-Gynecologist and IFBB Pro Masters Bikini competitor dedicated to empowering women through every stage of life. With over 20 years of experience, she specializes in gynecologic care, hormone health, and preventative wellness, combining medical expertise with a passion for fitness and longevity. As both a physician and elite athlete, Dr. Brandl leads by example—showing that strength, confidence, and health are attainable at any age. Follow her journey at @brandl_christine.https://www.instagram.com/brandl_christine/Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailIn this deeply moving episode of FitBody Lifestyle, hosts Jami and Greg continue their conversation with Dr. Christine Brandl—an OBGYN, Hall of Fame athlete, and now, an IFBB Bikini Pro. Christine reveals the moment she received a suspected Parkinson's diagnosis while preparing for the national stage, and the realization that she has a choice: to let the disease take care of her, or to take care of herself. We discuss the "Parkinson's Warrior" mindset, the science behind high-intensity training to slow neurological decline, and the importance of finding an internal "Why" that sustains you when external validation fades. Whether you are facing a health crisis, rediscovering yourself after decades away from your passions, or simply looking for the motivation to keep moving, Dr. Brandl's story of hope and grit will leave you transformed.In this episode, we cover:Coming back to the gym after a 26-year hiatus.The diagnosis: Receiving medical news during your pro debut prep.Exercise as Medicine: How lifting, boxing, and dancing fight Parkinson's.Identity: Why roles like 'doctor' or 'mother' are what you do, not who you are.The legacy of a Hall of Fame athlete.Dr. Christine Brandl, DO, FACOG, is a board-certified Obstetrician-Gynecologist and IFBB Pro Masters Bikini competitor dedicated to empowering women through every stage of life. With over 20 years of experience, she specializes in gynecologic care, hormone health, and preventative wellness, combining medical expertise with a passion for fitness and longevity. As both a physician and elite athlete, Dr. Brandl leads by example—showing that strength, confidence, and health are attainable at any age. Follow her journey at @brandl_christine.https://www.instagram.com/brandl_christine/Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Is willpower something you're born with, or something you can build? In this episode, Lisa Oldson, MD breaks down the science of self-control and shares research-backed strategies to help you stop running on empty by 9 PM.You'll learn why willpower gets depleted throughout the day, and why hunger makes it even worse. Drawing on the work of Roy Baumeister (whose groundbreaking "ego depletion" research explains that late-night refrigerator raid) and Stanford health psychologist Kelly McGonigal, Dr. Oldson shares surprisingly simple "willpower workouts" you can start today; no gym required.You'll also discover why the ultimate goal isn't to have more willpower, it's to need less of it, by using it strategically upfront to build habits that eventually run on autopilot. Plus, Dr. Oldson makes the case that when you feel completely tapped out, you likely have more in reserve than you think.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…We'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you improve your health, live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.The Smart Weight Loss Coaching Podcast is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider before starting, stopping, or changing any medication.

Send us Fan MailOn show day, the unexpected is often the only thing you can truly expect. Joined by Arnold champions Aimee Delgado and Phoebe Hagan, as they share their invaluable experiences and strategies for navigating the unpredictable world of competitive bodybuilding. From wardrobe malfunctions to forgotten essentials and unexpected physical challenges, discover how these seasoned athletes maintain their composure and dominate the stage. This episode provides essential insights into building resilience, meticulous preparation, and the critical mindset needed to turn potential disasters into triumphant moments. Dive deep into the behind-the-scenes realities of competition and learn how to master the art of staying calm under pressure.What You'll Learn:Why unexpected challenges are a universal part of every competition prep.Practical tips for over-preparing and creating effective checklists for show day.Strategies for staying calm and problem-solving when things go wrong.The importance of a supportive team and articulating your feelings.How embracing resilience can transform setbacks into personal growth.Transform your approach to competition and life's challenges by embracing the unexpected with confidence and a winning mindset. #FitbodyLifestyle #ShowDaySecrets #BodybuildingMindset #CompetitionPrep #AthleteResiliencePhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_ http://www.theposingportal.com Aimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro withinWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailIn this compelling episode, we continue our Arnold Classic wrap-up with IFBB Pro Bikini athletes Aimee Delgado and Phoebe Hagan. We explore the intricate world of competition prep, shedding light on the strategies employed by these elite athletes to achieve peak physical condition while maintaining mental and emotional balance. Discover how Aimee's uniquely calm approach and Phoebe's focus on integrating life commitments contributed to their success. The conversation uncovers the importance of identity beyond the stage, the challenges of show day logistics, and the profound support within the bodybuilding community. Gain a deeper understanding of what it takes to compete at the highest level, not just physically, but mentally and emotionally.What You'll Learn:The benefits of a balanced approach to bodybuilding prep.How to focus on core identity rather than fleeting competitive outcomes.Strategies for managing pressure and unexpected challenges on show day.The significance of community and support in competitive sports.Insights into pro-level posing and stage presentation. Learn to transform your mind, body, and life. #FitbodyLifestyle #ArnoldClassic #BodybuildingMotivation #ProAthleteJourney #FitnessMindsetPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_ http://www.theposingportal.com Aimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro within a year, winning her class in just her fourth show. Passionate about fitness, she inspires others to cWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

"I know I shouldn't, but I had a handful of almonds." Sound familiar? If you've ever felt guilty about eating nuts, this episode is for you. Lisa Oldson, MD breaks down the persistent myth that nuts are fattening, and shares the research that proves otherwise. From the Nurses' Health Study to the landmark PREDIMED trial, the science consistently shows that people who eat nuts regularly tend to weigh less over time, not more. Dr. Lisa also explains why nuts don't cause weight gain (hint: the calorie count on the label isn't the whole story), and how nuts can be part of an active weight loss plan. They also dramatically reduce your risk of heart disease, metabolic syndrome, and stroke! Plus, practical guidance on how to incorporate nuts into your day without overthinking it. Your next best action? Go have a handful of almonds.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…We'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you improve your health, live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Send us Fan MailDiscover the secrets to a dazzling stage presence in this insightful Fusion Hack, featuring Arnold Champions Phoebe Hagan and Aimee Delgado. We delve into the art and science of crafting your perfect competition look, exploring everything from selecting the ideal bikini to mastering stage-appropriate hair and makeup. Learn how to balance personal style with judges' expectations, the importance of professional guidance, and why feeling confident in your stage aesthetic is crucial for peak performance. This episode is packed with invaluable advice for both aspiring and seasoned competitors looking to elevate their game and shine under the spotlight.What You'll Learn:The iterative process of defining your unique stage look.How to choose the most flattering bikini color and cut for your physique.Essential tips for stage hair and makeup that stand out under competition lighting.The delicate balance between personal preference and expert recommendations for your look.Strategies for selecting appropriate jewelry, nails, and shoes to complete your presentation.Why confidence in your stage look directly impacts your overall performance.Ready to transform your stage presence? Tune into this episode for expert advice that will help you look and feel your best on stage. #FitBodyLifestyle #StageLook #BodybuildingMotivation #CompetitionPrep #FitnessJourneyPhoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_ http://www.theposingportal.com Aimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated Welcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailJoin Jami and Greg as they sit down with two incredible athletes, Aimee Delgado and Phoebe Hagan, for the first part of their compelling conversation about preparing for the Arnold Classic. This episode offers an intimate look into the world of elite bodybuilding, covering everything from managing the intense pressure of competition to the intricate details of peak week nutrition and training. Aimee and Phoebe share personal stories, revealing the mental fortitude required to excel and the importance of a supportive team. Discover the strategies and mindset shifts that propelled them to the Arnold stage.What You'll Learn:The personal journeys of Aimee Delgado and Phoebe Hagan leading up to the Arnold Classic.How to manage and overcome burnout in high-pressure environments.The importance of trusting your coach and the preparation process.Strategies for blocking out external negativity and focusing on personal improvement.Insights into the unique challenges and excitement of competing at an invitational event like the Arnold Classic.The evolving standards of bikini bodybuilding and adapting training to meet new demands. Tune in for an inspiring and informative discussion that transcends the gym, offering lessons applicable to anyone striving for excellence in their lives.Phoebe Hagan is an IFBB Bikini Pro from the United Kingdom, known for her elite-level physique, precision posing, and competitive success on the global bodybuilding stage. She made history as the first UK Bikini athlete to place in the top 10 at the Olympia, securing 7th place in her debut. Beyond competition, Phoebe is a dedicated coach, content creator, and fitness influencer, sharing expert insights on training, posing, and mindset through her YouTube channel, social media, and The Posing Portal. Passionate about empowering athletes, she continues to inspire and educate the next generation of Bikini competitors worldwide.https://www.instagram.com/phoebehagan_ http://www.theposingportal.com Aimee Delgado is an IFBB Bikini Pro, FitBody Coach, and proud Native American. A dedicated wife and mother, she went from amateur to pro within a year, winning her class inWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Are you setting weight loss goals that are quietly working against you? In this episode, Dr. Lisa Oldson reveals why fixating on a number on the scale is one of the most common reasons people quit before they ever see real results, and she'll tell you what to do instead.Drawing on over a decade of experience as a weight loss physician, Dr. Oldson breaks down the psychology of goal-setting, including groundbreaking research from NYU psychologist Dr. Gabriele Oettingen, whose studies show that dreaming about your goal weight may actually make you less likely to reach it. She also shares a simple but powerful framework called WOOP (Wish, Outcome, Obstacle, Plan), that you can use today to turn vague intentions into real behavioral change.In this episode, you'll learn:Why outcome-based goals (like a number on the scale) set you up for frustration and burnoutHow process-based goals lead to more weight loss, and why the research backs this upThe difference between intrinsic and extrinsic motivation, and why it matters for long-term successHow to use the WOOP method to build a goal with staying powerWhat your "Next Best Action" is, and how to identify yours todayWhether you've been chasing the same number on the scale for years, or you're just getting started on your weight loss journey, this episode will completely shift how you think about goals, and give you a practical, compassionate path forward to weight loss and better health. Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…We'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you improve your health, live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Send us Fan MailTired of your diet falling apart every time you go on a business trip or vacation? In this 'Fusion Hack' episode of Fit Body Lifestyle, Coach Hana DeVore shares her 15 years of experience balancing a high-level corporate career with a professional bodybuilding lifestyle.Hana reveals her exact system for staying on track while traveling, including:✅ The '7 P's' of performance planning.✅ Building a dedicated travel 'nutrition command center.'✅ Why environment is more important than willpower.✅ Essential tools: Micro-scales, Hot Logics, and collapsible bowls.✅ Pro-tip: Using frozen egg whites as a dual-purpose ice pack.✅ Managing electrolytes and immune health on the road.Whether you are prepping for a show or just trying to maintain your health during a busy week, these practical tips will help you cruise through your goals-effortlessly. Hana DeVore is a Lifestyle and Competition Coach who will be celebrating her 10th year with FitBody Fusion this June 2024. She is a former Food Industry Marketing Executive with extensive knowledge of nutrition and macros, as well as experience in balancing bodybuilding with career and travel. She is J3U certified and currently studying for her NASM-CNC certification.https://www.instagram.com/hana_devore/https://www.facebook.com/hanadevorefitness/http://fitbodyfusion.comWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

Send us Fan MailIn this episode of the FitBody Lifestyle Podcast, Hana DeVore breaks down how to approach fitness and nutrition strategy around major life events without sacrificing long-term health. We cover goal setting for milestones such as weddings, pregnancy, competitions, and physically demanding sports, emphasizing the importance of building a healthy metabolism first.Hana addresses common misconceptions around extreme dieting, weight cuts, diuretics, and chasing a depleted look, explaining why these approaches often backfire. The episode reinforces that strength training can remain appropriate through early pregnancy, highlights the dangers of comparing real bodies to edited images, and underscores why sleep remains one of the most powerful tools for fat loss and recovery.We offer a realistic, sustainable framework for navigating life transitions while maintaining performance, health, and consistency.Hana DeVore is a Lifestyle and Competition Coach who will be celebrating her 10th year with FitBody Fusion this June 2024. She is a former Food Industry Marketing Executive with extensive knowledge of nutrition and macros, as well as experience in balancing bodybuilding with career and travel. She is J3U certified and currently studying for her NASM-CNC certification.https://www.instagram.com/hana_devore/https://www.facebook.com/hanadevorefitness/http://fitbodyfusion.comWelcome to FitBody Lifestyle the podcast hosted by Jami and Greg DeBernard! Join us as we explore the multifaceted world of fitness, health, business, relationships, and the art of leading a well-rounded life. Whether you're pumping iron at the gym, grinding in your entrepreneurial endeavors, or simply striving for balance in your daily routine, you've landed in the right spot.In each episode, we'll embark on enlightening discussions, provide you with actionable tips, and share inspiring stories that touch on every aspect of your journey towards a healthier, more fulfilling life. We'll cover everything from fitness tips to expert guidance on nutrition,  and effective weight loss strategies. Dive deep with us into topics like strength training for both body and mind, fostering cardiovascular health, and discovering the harmony between your daily lifestyle and your personal well-being. We're here to help you unlock your full potential, empowering you to transform your mind, body, and overall life. Connect With Us:https://www.fitbodylifestylepodcast.com/https://www.fitbodyfusion.com/https://www.instagram.com/jamidebernard/https://www.instagram.com/fbf_papa_bear/https:/...

If the first thing you think about when trying to lose weight is everything you can't have, this episode is for you. Dr. Lisa Oldson introduces one of her favorite mindset shifts for sustainable weight loss: Add Before You Subtract. Instead of leading with restriction, deprivation, and a list of forbidden foods, Dr. Lisa explains why focusing first on adding more protein, fiber-rich fruits & vegetables, and whole foods is not only more effective, it's backed by science. You'll learn how the "crowding out" effect works, why restriction-first thinking triggers your brain's scarcity response, and how a simple abundance mindset can transform your relationship with food. If you're tired of white knuckling your way through diets that don't last and leave you feeling deprived, this episode will show you a SMARTER and more sustainable path forward for weight loss and better health.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…We'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you improve your health, live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Becca Chilczenkowski is a Board-Certified Practitioner, female hormone and metabolic specialist, and the Founder and Co-Owner of FitMom, a leading virtual functional health practice helping women resolve complex chronic health issues and optimize their performance, energy, and longevity. Becca's path into functional medicine didn't begin in a classroom; began when her own health stopped making sense. Despite being a competitive CrossFit athlete ranked in the Top 100 in the world, her body suddenly felt like it was working against her. She was gaining weight despite strict nutrition and training, battling fatigue, mood swings, digestive issues, and constipation yet traditional medical answers fell short. That experience led her to functional medicine, where she discovered the powerful connections between the immune system, metabolism, hormones, gut health, and detoxification pathways. What began as a personal healing journey quickly evolved into a career devoted to helping other women uncover the true root causes of their symptoms. Over the past several years, Becca has helped oversee thousands of complex client cases through FitMom.  Outside of her clinical work, Becca is a wife, mother of two, former competitive athlete, coffee enthusiast, and passionate advocate for helping women become informed, empowered stewards of their health.   00:00 Introduction to Hormonal Health and Nutrition 01:11 Becca's Journey: From Athlete to Hormone Specialist 06:20 Understanding Body Fat and Hormonal Impact 11:40 The Dangers of Comparison in Fitness 14:17 The Stress of Overtraining and Its Effects 18:59 Identifying Hormonal Imbalances 23:57 Gut Health and Its Connection to Hormones 27:07 Night Sweats and Detoxification Issues 29:23 Understanding Body Changes and Proactive Health 30:02 The Role of Peptides in Health 31:29 GLP-1: Benefits and Risks 38:07 Social Media's Impact on Body Image 42:23 The Importance of Rest and Recovery 46:58 Evaluating Health and Weight Loss Strategies 48:50 Working with Health Professionals for Optimal Care   LINKS:  www.fitmom.co https://www.instagram.com/thehormonequeen/ Keto Mojo - https://keto-mojo.com/affiliate-link/?rfsn=7323937.137af4&utm_source=refersion&utm_medium=affiliate&utm_campaign=7323937.137af4     

Resveratrol + Copper Research, Plus Grain-Free Strategies for Stalled Weight Loss: Leyla Muedin, a registered dietitian nutritionist, answers listener emails. She reviews a small India study (BJC Reports, published September 30, 2025) in which 10 glioblastoma patients awaiting surgery received resveratrol (5.6 mg) and copper (560 ng) four times daily for about 11.6 days, compared with 10 controls; the combination generated reactive oxygen species that deactivated cell-free chromatin particles in the tumor microenvironment and reduced cancer hallmarks. Asked whether this could be prophylactic against cancer, she says it is unknown and requires replication in larger studies, advising supplement use be discussed with a practitioner. She then addresses grain elimination for stalled weight loss: replace grains with more meat and non-starchy vegetables, think beyond typical breakfast foods by using leftovers, and use small portions of starchy vegetables (e.g., squash or potato) if starch helps sleep. She recommends investigating root causes of anxiety and poor sleep and suggests moderation for foods like oatmeal.