Afternoon Snack

Celebrate Tactic Nutrition's 5 Year Anniversary with Meredith and Alex! Join them as they reminisce on how Tactic Nutrition has grown over the past few years. They'll talk about when the business really took off, how they were able to transition from being seen as CrossFit Athletes to Tactic Nutrition, how COVID allowed them the time to establish their brand, and more!

— First World Cat Problems

— Happy 5-Year Anniversary Tactic Nutrition

— Early Years of Tactic Nutrition

— Becoming a Brand in 2020

— Benefits of Home Gyms

— Running vs. Going to the Gym

— Treating Yourself and Others With Kindness

— Taking Breaks from Work

— Hardest Aspects of the Job

— What's Next For Tactic Nutrition?

— Highlights from Alex & Meredith's 1 Year Anniversary

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Meredith and Alex have return guest and client Tanya Turner on the show! They talk about having just completed the Oregon Classic 100 Mile Race in Bend, Oregon. They share stories about their experiences, what they learned about themselves, the importance of having support, and more. Ultimately, the biggest discovery they make is that you may surprise yourself in your ability to overcome adversity.

Click Here to be Our Beta Tester for Tactic Functional Fitness!

— The Oregon Classic 100 Mile Race

— Having a Plan of Attack

— Night Run Shenanigans

— Pushing Through the Hard Moments

— The Importance of Having a Good Crew

— Self Growth and Acceptance

— Comparing Yourself to Others

— Tactic Nutrition's Run Club is in Philly November 18 & 19th

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

This week Alex and Meredith revisit fitness and health related topics, sharing how their opinions have changed as individuals and as a company. They'll tackle topics, such as plant-based proteins and whether or not they hold up against meat diets, the benefits of collagen and how it works, the serious impact of encouraging teens to track their macros, and more!

— How New Evidence Can Change Your Beliefs

— Trusting Supplement Companies for Medical Advice?

— Does Collagen Actually Work?

— BCAAs (Branched-Chain Amino Acids)

— The Impact of Tracking Macros on Teenagers

— The Industry Shift on Plant-Based Proteins

— Linear Eating for Performance Athletes

— Using Macro Tracking as a Tool For Adults, Not An End Result

— Why People Struggle to Make Changes

Resources Mentioned in This Episode:

• Collagen Sources:

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-48

https://pubmed.ncbi.nlm.nih.gov/27852613/

https://pubmed.ncbi.nlm.nih.gov/35042187/

• BCAA Sources:

https://pubmed.ncbi.nlm.nih.gov/27175106/

https://pubmed.ncbi.nlm.nih.gov/23904096/

https://pubmed.ncbi.nlm.nih.gov/27175106/

https://pubmed.ncbi.nlm.nih.gov/2876641/

• Teens and Dieting:

https://health4u.msu.edu/articles/2019-kids-dont-need-to-diet-ever

• Plant Based Protein:

https://pubmed.ncbi.nlm.nih.gov/28847314/

https://pubmed.ncbi.nlm.nih.gov/29722584/

https://pubmed.ncbi.nlm.nih.gov/25702958/

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Alongside Tactic Nutrition Coach Lynsey Martin, Alex and Meredith get open and honest about their non-ideal clients. While many of the people who they work with at Tactic Nutrition are phenomenal, Nutrition and Fitness coaching involves lots of lifestyle choices and behavior habits that can be really emotionally sensitive for people. Plus, how do you personally know when you might be ready for a coach if nutrition and fitness are things that mean a lot to you? By the end of the episode, you'll have an answer as Alex, Meredith, and Lynsey delve into the challenges of working with bad clients — such as those who lack communication, think they know it all, dodge accountability, or lie. Ultimately, it's important to remember that there is no failure, only learning, for both clients and coaches!

— Characteristics of a Bad Client

— Lynsey's First Mountain Bike Experience

— Non-communicative client

— Client/Coach Expectations

— Text vs. Emails

— Assessing Your Rate of Progress

— Reactivity vs. Proactivity

— Firing a Client

— Self-determination Theory

— The Value of Trusting Your Coach

— The Know-it-Alls

— Whack-a-Mole People

— Liars

Resources Mentioned in This Episode:

• Follow Lynsey @lynsmartin

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are joined by their longtime friend and peer in the science-based nutrition and fitness coaching industry, Beth Bacon. Beth has spent over a decade immersed in the health and fitness industry, competing in bodybuilding, CrossFit, and Olympic weightlifting. She owns her own fitness and nutrition coaching business with her husband Dr. Allan Bacon. She has also personally experienced early onset menopause and struggled to get help and validation from the medical system. Using her story, Beth coaches women going through similar experiences so that they don't have to feel alone. In this conversation, they shed light on the challenges and frustrations that come with menopause and the importance of prioritizing and respecting the experiences of women who are going through or have gone through menopause

— Moving to Maui

— Beth's Story with Early Onset Menopause

— Defining Menopause

— Menopause vs Erectile Dysfunction

— Menopause & Perimenopausal Symptoms

— Neglect of Women's Health

— Medical Field Neglience

— Prioritizing Women's Experiences

— The Stigma of Menopause

— A Lack of Education & Research

— Hormone Therapy

— Protein, Weight Lifting, and Calorie Counting

— Predatory Marketing

— Advocating for Yourself in Front of Medical Professionals

— Managing Life Changes with Age

— Beauty Standards for Older Woman

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex is joined by her longterm amazing client Tanya Turner to discuss their recent meeting and the success Tanya has had with Tactic's nutrition coaching. Tanya is an accomplished runner, having completed 95 half marathons and 20 marathons. Tanya decided to invest in herself, and the coaching program helped her achieve balance and happiness in her life for the first time in a long time. Tanya shares her experiences with the program, how it helped her overcome binge eating and develop a more positive relationship with food, and how she was able to integrate healthy eating habits into her family life while balancing being an endurance athlete, wife, and mom to two young girls.

— 50k Elk Valley Ultra

— Tanya's 1,000 Day Commitment

— Disordered Eating

— From Boise, Idaho to Fernie, Calgary

— Nutrition for Endurance Sports

— Maintaining Energy for the Kids

— Balancing Time for Yourself, Your Spouse, and Your Kids

— Do What's Ideal for You

— Consistency, Time on Your Feet, and Nutrition

— Time Based Goals for Qualifying in Races

— Why Tanya Signed Up with Tactic Nutrition

— Disordered Eating & Repairing Your Relationship with Food

— How Tanya got into Running

— Nutrition Coaching

— Meeting Each Other in Person

— Why Sign Up with Tactic

— Food for the Whole Family

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

There's a lot of information out there about creatine and what it can do for someone's health. Alex and Meredith are tackling on the myth and getting to the reality of creatine supplementation. They cover a range of topics including the impact on cognitive function, muscle loss prevention, and even mental health. They debunk common misconceptions surrounding creatine, such as weight gain and kidney damage, and provide insight into how to properly take the supplement. If you've ever wanted to hear a comprehensive overview of creatine and its potential benefits for a wide range of individuals, this episode is for you.

— Supplement Recommendations

— Benefits of creatine supplementation

— Creatine Misconceptions

— Proper dosing and timing of creatine

— Importance of third-party testing

— Potential benefits for athletes

— Eating More Protein

— Non-Sports Impact of Creatine

— Delaying Aging.

— Women & Creatine

— How to Take Creatine

Resources Mentioned in This Episode:

REFERENCED STUDIES:

► ISSN position on creatine:

https://pubmed.ncbi.nlm.nih.gov/28615996/

► Effects of creatine on muscle and performance:

https://pubmed.ncbi.nlm.nih.gov/12701815/

https://pubmed.ncbi.nlm.nih.gov/12945830/

https://pubmed.ncbi.nlm.nih.gov/29138605/

https://pubmed.ncbi.nlm.nih.gov/7778463/

https://pubmed.ncbi.nlm.nih.gov/11099372/

https://journals.lww.com/nsca-jscr/Fulltext/2009/09000/Effects_of_Four_Weeks_of_High_Intensity_Interval.6.aspx

► Effect of creatine on glycogen supercompensation:

https://pubmed.ncbi.nlm.nih.gov/11445755/

► Creatine and Health:

https://pubmed.ncbi.nlm.nih.gov/33572884/

https://pubmed.ncbi.nlm.nih.gov/27306768/

https://pubmed.ncbi.nlm.nih.gov/11735088/

https://pubmed.ncbi.nlm.nih.gov/34067957/

https://pubmed.ncbi.nlm.nih.gov/29138605/

► Creatine and Brain Function:

https://pubmed.ncbi.nlm.nih.gov/29704637/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340488/

https://pubmed.ncbi.nlm.nih.gov/17988366/

https://pubmed.ncbi.nlm.nih.gov/21831448/

► Creatine and Mental Health:

https://pubmed.ncbi.nlm.nih.gov/15123489/

https://pubmed.ncbi.nlm.nih.gov/34360959/

https://pubmed.ncbi.nlm.nih.gov/35267907/

► Creatine and Women’s Health:

https://pubmed.ncbi.nlm.nih.gov/17194243/

https://pubmed.ncbi.nlm.nih.gov/27866187/

https://journals.lww.com/nsca-scj/Fulltext/2016/04000/Creatine_as_an_Ergogenic_Aid_for_Female_Athletes.4.aspx

https://journals.sagepub.com/doi/10.1177/1559827611406071

https://pubmed.ncbi.nlm.nih.gov/17943308/

https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12094

https://pubmed.ncbi.nlm.nih.gov/26898548/

https://pubmed.ncbi.nlm.nih.gov/20199120/

► Creatine Concerns and Misconceptions addressed:

https://pubmed.ncbi.nlm.nih.gov/33557850/

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Tactic Nutrition coach Angie Craig joins Alex and Meredith on the podcast to discuss her experience as a nutrition coach and her journey to becoming a part of the team. Now holding a Master's in Clinical Nutrition, Angie's story includes farming, FedEx, CrossFit, and Rugby. WIth over 11 years of experience as a farmer, Angie had firsthand experience with the correlation between food and our mental and physical wellbeing. Alex and Meredith also go over Angie's favorite books, her coaching pet peeves, and the challenges of coaching remotely. Her open, empathetic coaching style has made her a great asset to the team, and her view on life reflects best in her motto: "you can slip but you can't slide."

— Getting Her Master's Degree

— Working at FedEx

— Nutrition and CrossFit

— Angie's Drive to Help People

— Unlocking People's Potential

— Embracing The Novice Mindset

— Coaching People to Overcome a Negative Mindset

— Celebrating Small Wins

— Angie's Coaching Style

— Rugby & Farming

— Angie's Partner and Their New Cats

— Angie's Year Review of Working at Tactic

— Nutrition Coaching Pet Peeves

— Book Recommendations

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are dissecting a topic that affects us all - the myth of perfection. It's extremely important to recognize that everyone has their own challenges and struggles, and that it is okay to not have it all together all the time. There's a difference between maintaining and pushing in regards to priorities, and we have to be kind to ourselves by giving ourselves permission to take a step back when necessary. Self-compassion, curiosity, vulnerability, and connection are all qualities that can help us navigate difficult moments. Passionate anti-perfectionists who adopt a more "work in progress" and "good enough" mentality, Alex and Meredith also explore the impact of social media on our perceptions of perfection and the unrealistic expectations they can create.

— The Canada Day Holiday, Working from Home, & Auto-responders

— Why Perfectionism Is The Worst

— The Myth of Perfection

— Pressure to Have Everything Figured Out

— Allowing Vulnerability & Compassion

— The Toxicity of Social Media & Only Seeing "Success"

— Work in Progress & The Belief that Good Enough is Good Enough

— Investments & Returns

— Doing Something is Better than Doing Nothing

— Complete > Perfect

— Don't Go Hard

— Self-Compassion & Being Human

— 'Good Enough'

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith dive into the topic of calories in, calories out, and why it's still the most important aspect of weight loss and gain, despite the many factors that can affect energy expenditure and intake. They break down the nuances of the equation and explain how it can be used to personalize diet and exercise plans. From the role of food quality in calorie absorption to how lean mass affects calorie needs, the hosts cover everything you need to know. So, if you've ever been told that calories don't matter or that the equation is oversimplified, this episode is all about taking a scientific stance on calories in, calories out, and explaining why it's a useful tool for weight management.

— Explanation of Calories In, Calories Out and Why it Matters

— What Happens When You Eat Food

— Water Weight

— Breaking Down a Carbohydrate, Proteins, Glucose, Fatty Acids, and Amino Acids

— Energy Expenditure & Intake

— The Importance of Understanding Your Individual Maintenance Calorie Range

— How Fat Enters & Leaves the Body

— How Lean Mass Affects Calorie Needs

— Maintenance Calories

— Why Strength Training is Important

— The Role of Food Quality in Calorie Absorption

— Calories & Weight loss

— Personalizing Diet & Exercise Plans

— Calorie Tracking & Observation

Resources Mentioned in This Episode:

────────────────────────────

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

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

Learn more about your ad choices. Visit megaphone.fm/adchoices