In this episode of Afternoon Snack, Meredith and Alex welcome back Tactic Nutrition Coach, Jess Reimche to the podcast. Jess shares her recent experiences with hip surgery, recovery, and its impact on her daily life. They cover the psychological and physical challenges of recovery, maintaining a healthy mindset, and the importance of community support. Jess provides insights into balancing life, fitness, and personal well-being amid unexpected challenges.

— Jess's Background in Herpetology

— The Journey of Hip Pain and Diagnosis

— Physical Therapy and the Decision for Surgery

— Post-Surgery Realizations and Adjustments

— Managing Expectations and Mental Health

— Finding the Right Coach

— The Importance of Accountability

— Gut Health During Recovery

— Favorite Fiber Sources

— Challenges with Nutrition and Body Image

— Coping with Physical Limitations

— Future Plans and Letting Go of Timelines

— Support Systems and Community

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Finding Balance in Fitness, Nutrition, and Life with Tactic Coach & Biology Professor Jess Reimche, PhD

· Custom Probiotics

· Lucy Mailing, PhD: Integrative, Evidence-Based Gut Health

· Listen to Afternoon Snack: Body Image, Self-Esteem, and the Complex Relationships We Have with Ourselves with Lynsey Martin

· Work with Jess at Tactic Nutrition! 

· Follow Jess on Instagram @jess_reimche

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In this episode, Meredith and Alex discuss personal DIY projects to essential recovery strategies for optimal performance. They explore the importance of nutrition, sleep, and strategic rest, debunk common myths around 'active recovery,' and assess the value of popular recovery tools like cold plunges, saunas, and wearables.

— DIY Projects and Challenges

— Building the Bear Bin

— The Window Covering Dilemma

— Recovery and Training Insights

— Understanding Tapering and Fatigue Management

— Personalized Training Strategies

— Balancing Work, Life, and Training

— The Role of Nutrition in Recovery

— The Importance of Rest Days

— Deload Weeks and Mental Breaks

— Effective Recovery Tools and Techniques

— The Debate on Active Recovery

— The Role of Sleep in Performance

— Wearables and Recovery Metrics

Resources Mentioned in This Episode:

· Tactic Functional Fitness: Get Started

· Tactic Functional Fitness: Sample Program

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In this episode, Meredith and Alex discuss the launch of their new Tactic Functional Fitness App, highlighting its various features and how it caters to different fitness levels. They dive into the details of their fitness programs, including the Foundations program, daily workouts, and upcoming additions like hypertrophy and HYROX streams. They detail how to progress through the programs, the importance of scaling workouts, and strategies for enduring challenging fitness routines. Learn more about how to get started with Tactic Functional Fitness and try a sample week workout plan here!

— Mental Strategies for Endurance

— Pushing Through Pain and Discomfort

— Launching Our New Fitness App

— Foundations Program for Beginners

— Scaled and Limited Equipment Workouts

— The TOTS: Tight on Time Workouts

— Daily Workout Structure and Benefits

— Warmups, Videos, and Community Support

— New Programs: Coming Soon

— Personalized and Semi-Personalized Coaching

Resources Mentioned in This Episode:

· Tactic Functional Fitness: Get Started

· Tactic Functional Fitness: Sample Program

· Listen to Afternoon Snack: WTF is Going on in Our Business?! (Tactic Functional Fitness: Alex and Meredith’s Version)

· Listen to Afternoon Snack: Our Houston HYROX Recap with Lynsey Martin!

· Listen to Afternoon Snack: Recipes, Running, and Relationships with Tactic Nutrition Coach Jill Kerslake

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In this episode, Alex and Meredith dive into the topic of why some people can handle more mental, physical, and emotional load than others. They explore the impact of innate traits like neurodiversity, the influence of upbringing, and the significance of building systems and structures. They also discuss increasing physical endurance through progressive training, the complexities of emotional resilience, and the importance of optimizing one’s environment for efficiency.

— Grilled Cheese Meltdown

— Cooking and Relationship Dynamics

— Balancing Work and Personal Life

— Understanding Capacity

— Innate vs. Built Capacity

— Finding Balance in Life

— Burnout and Rigidity

— Building Capacity: Physical, Emotional, and Mental

— Building Capacity: Physical, Emotional, and Mental

— Task Prioritization and Systems

— Physical Capacity and Fitness Progression

— Emotional Resilience and Response Control

— Practical Tips for Increasing Capacity

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Meredith's ADHD Journey: How It's Going and What We've Learned

· Listen to Afternoon Snack: Meredith’s ADHD Journey Update: Medication, Relationships, and Finding Balance

· Listen to Afternoon Snack: Making “No” Your Default

· Listen to Afternoon Snack: The Afternoon Snack Mindset Compilation Episode: Embracing Imperfection, The 5 Pillars of Success, and Self-Acceptance

· The Mindful Body: Harvard’s Dr. Ellen Langer On The Power Of Mindfulness, How Thoughts Can Control Health, & Using Perspective To Lower Stress

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In this episode of Afternoon Snack, Meredith and Alex discuss all things bike maintenance and training. They compare their training methods; Meredith's training characterized by structured, linear progression similar to her marathon preparation, whereas Alex embraces a more traditional, varied cycling regimen. They also go over their FTP (Functional Threshold Power) and critical power metrics, shedding light on how different methodologies can lead to significant improvements. Additionally, they touch on the importance of finding balance between fun and structured training, emphasizing how personal enjoyment and belief in one's training plan are pivotal for performance.

— Learning Bike Maintenance

— The Importance of SOPs

— Bike Training Goals

— Training Methods and Adaptations

— Comparing Efficiency: Swimming, Running, and Biking

— Cycling Training: Stamina and Recovery

— FTP Testing and Training Insights

— Power Output and Human Potential

— Balancing Training and Enjoyment

— Final Thoughts and Upcoming Events

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Alex’s Half Ironman Post-Race Recap: The Good, the Bad, and the Ugly

· Save 10% on Zwift Ride, Smart Frame, & Kickr Core with TACTICZWIFT10

· Listen to Afternoon Snack: Riding through Rebecca’s Private Idaho: A Weekend of Gravel, Growth, and Connection

· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!

· Listen to Afternoon Snack: The Realities of High Altitude Training + Leadville 100 Recap!

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Welcome back to another Comments Section episode! Alex and Meredith discuss a wide range of topics from the significance of new haircuts and feeling confident to addressing online criticism and misconceptions about fitness and health. They discuss the complexities of balancing public perception while staying authentic, and emphasizes the importance of critical thinking and curiosity in engaging with online content. Additionally, they touch upon societal tendencies to undermine hard work and success by attributing achievements to unfair advantages.

— Adjusting to the Change

— Confidence and External Validation

— Life on the Internet

— Fitness Influencers and Diet Culture

— The Psychology of Success

— Alex is NOT on Steroids

— The Fitness Industry's Misleading Promises

— The Reality of CrossFit Training

— Debunking Myths About Women's Training

— The Importance of Nuance in Health Advice

Resources Mentioned in This Episode:

· Grit by Angela Duckworth

· And We’re Live!…From The Comments Section

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In this episode, Alex and Meredith discuss cortisol, high-intensity interval training (HIIT), and its impact on women going through menopause. They explore common myths surrounding cortisol, including whether high-intensity exercise is beneficial or detrimental for menopausal women. They also discuss common fat distribution changes during menopause, metabolic flexibility, the differences in exercise adaptations between men and women, and whether cold plunges are as effective as some say.

— Live from the Semi-Finished Podcast Studio!

— No-Bra Workouts

— Cortisol and Menopause

— Debunking the Cortisol and Belly Fat Myth

— High Intensity Interval Training (HIIT) and Menopause

— The Benefits of Exercise for Postmenopausal Women

— Understanding Cortisol and Exercise

— Strength Training and Misconceptions

— The Truth About Cold Plunges

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Changing the Narrative on Menopause and Fitness with Selene Yeager

· Women & Cold Plunging - What No One Talks About | Mel Robbins

· High Intensity Interval Training on Body Composition in Women

· Effect of Diet With or Without Exercise on Abdominal Fat in Postmenopausal Women

· The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women

· Estrogen reduces 11beta-hydroxysteroid dehydrogenase type 1 in liver and visceral, but not subcutaneous, adipose tissue in rats

· Self-Selected Resistance Exercise Load: Implications for Research and Prescription

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In this episode, join Alex before and after her major hair transformation. Alex and Meredith discuss the motivation behind the change, feelings of anticipation and anxiety pre and post hair cut, and the broader implications for self-identity and confidence. They also touch on the metaphorical significance of such changes and how small acts of courage can lead to greater personal growth.

— The Big Transformation Plan

— Haircut Day Preparations

— Hair & Identity

— Post-Haircut Reflections

— Dealing with Public Reactions

— Embracing Change and External Validation

— Confidence in Self-Expression

— Coming Out and Career Changes

— The Haircut Experience

— Embracing Natural Hair

— Our Thoughts on Change & Building Confidence

Resources Mentioned in This Episode:

· Alex’s Hair Reveal!

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In this episode, Alex and Meredith discuss the benefits of eating out—an unconventional topic for nutrition business owners. They discuss the cost-benefit and time-efficiency aspects and provide insights into how to be mindful of your nutrition when dining out while avoiding the idea of “good” or “bad” foods. Overall, they stress the importance of building a better relationship with food and that dining out can be a part of a balanced diet and healthy lifestyle.

— What We Ate for Breakfast

— Eating Fast Food

— Eating Out and Nutrition Misconceptions

— Strategies When Eating Out

— Cost-Benefit Analysis of Eating Out

— Local Dining and Nutrient-Dense Meals

— Research and Preparation for Eating Out

— Balancing Utility Meals and Enjoyment Meals

— Guidelines for Eating Out: Protein First

— Mindful Eating and Social Connections

— Tracking and Logging Food

— Building a Better Relationship with Food

Resources Mentioned in This Episode:

· Good Eats | Food Network

· Listen to Afternoon Snack: Our Personal Relationships with Food and Body Image

· Tactic Functional Nutrition

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In this episode, Tactic Coach Lynsey Martin joins Alex and Meredith on the podcast to reflect on their recent experience at HYROX in Houston, Texas. They break down their time at the event, including the stations they tackled, the challenges they faced, and how they managed their pace and strategy. They discuss the differences between HYROX and CrossFit competitions, the benefits of its repeatability, and answer the question: “Would they do it again?”

— HYROX in Houston!

— Competition Breakdown

— Training for HYROX

— Race Day Adventures

— Biggest Challenges: The Skier Station & Sled Pull

— Post-Race Reflections and Recovery

— Future HYROX Plans

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Listen to Afternoon Snack: Reverse Dieting with Tactic Head Coach Lynsey Martin

· Listen to Afternoon Snack: All About the CrossFit Games Semifinals with Tactic Coach Lynsey Martin

· Follow Lynsey @lynsmartin on Instagram

· Listen to Afternoon Snack: Body Image, Self Esteem, and the Complex Relationships We Have with Ourselves with Lynsey Martin

· HYROX

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Want to work with Tactic Functional Nutrition? Check Out Our Services

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