In this episode, I talk about the critical difference between weight loss and fat loss, and why confusing the two keeps so many people stuck, frustrated, and questioning their efforts. 

For most people, the scale is the primary way they measure progress. It becomes the judge. The decision-maker. The emotional trigger that determines whether they believe they’re succeeding or failing.

But the scale is one of the least accurate ways to measure real health progress.

If this episode resonated with you, share it with someone who’s been frustrated by the scale.

And if you’re ready to focus on real progress using the data that actually matters, you can apply for coaching by reaching out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In episode 40 of Basics and Beyond The Podcast, the focus is on taking control of your life by establishing a clear identity, practicing consistent behaviors, and achieving lasting results.

I emphasize the importance of deciding who you want to become, acting in accordance with that identity, and being patient during the lag time between actions and visible outcomes.

You are encouraged to make intentional choices, recognize your current life as a product of past decisions, and commit to actions that align with your desired identity.

The episode offers motivational insights and practical steps to help you rise, redefine yourself, and create meaningful change.

00:00 Introduction and Episode Overview

00:42 The Importance of Identity in Personal Change

01:21 Making the Decision to Change

06:37 Understanding the Lag Time in Results

10:43 Practical Steps to Embrace Your New Identity

18:31 Conclusion

New year. Big emotions. Bigger expectations.

Excitement, anxiety, and nervousness all feel the same in the body. What changes is the story we attach to them.

In this episode of Basics and Beyond, we start the year at the beginning, not with hype, not with trends, and definitely not with shortcuts.

We talk about hard truths.
Why being “healthy” has nothing to do with products, pills, shots, or food pyramids.
Why weight loss without health is a dead end.

And why real change always comes down to simple, foundational habits executed consistently.

This episode is about connection, expansion, and getting honest about what actually works. If you want this year to be different, it starts with what you do every single day.

Grab your coffee (regular or mushroom, your call ) and let’s talk truth.

00:00 Welcome and New Year Reflections

01:07 Setting Intentions for the Year

02:04 The Truth About Health and Wellness

04:28 Daily Habits for a Healthier Life

07:30 Foundational Habits for Success

11:17 The Importance of Social Connections

17:42 Review and Encouragement

19:24 Conclusion and Call to Action

*Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Five simple ways to regulate your nervous system and feel more like yourself

In this episode of 'Basics and Beyond the Podcast', we discuss the common feelings of stress and overwhelm that arise during the holiday season and approaching New Year. 

I share my personal insights on how the term 'stress' often feels overused and disconnected, and emphasizes the importance of understanding and addressing our deeper emotions and motivations. 

I provide practical tips for managing holiday chaos, including deep breathing exercises, grounding techniques, intentional pauses, movement, and the practice of being unavailable.

We also touch on the significance of being present, authentic, and giving oneself grace during this busy time. The episode looks forward to future discussions on how to enter the new year without added pressure.

00:00 Introduction and Holiday Reflections

01:17 Understanding Stress and Overwhelm

02:33 Personal Journey with Stress

05:17 Exploring Inner Personalities

10:54 Practical Tips for Managing Stress

17:55 Conclusion and Upcoming Topics

*Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In Episode 37 we get real about training, movement, and building the kind of strength that actually supports your life, not just your New Year motivation.

I’ve been a personal trainer since I was 18. I’m 54 now, which means I’ve seen the fitness world evolve for nearly 40 years. Trends change, fads come and go, but the fundamentals of training do not change. And that is exactly what we are digging into today.

Whether you are starting fresh, restarting after a long break, or leveling up your current routine, this episode gives you the honest, practical steps you need.

✔️ How to truly assess where you are right now
✔️ Why January 1st is not the magic day everyone thinks it is
✔️ How to build movement goals that fit your life
✔️ What volume and intensity actually mean
✔️ How to know if you are recovering or overtraining
✔️ Why strength training should be part of everyone’s plan
✔️ What it really takes to make progress that lasts into 2026

No guilt, no shame, and no unrealistic expectations. Just real talk from someone who has done every kind of training, the good, the bad, and the “bury yourself” kind. I’m looking at you, CrossFit six days a week era.

If you have ever wondered…
“Where do I start”
“What is the right amount of movement for me”
“Do I really need to train every day”
“What should my goals even be”

This episode is your roadmap.

Let’s build a foundation. Let’s create progress that lasts. And let’s help you step into 2026 feeling strong, energized, and confident.

Comment below with any training questions you have. I would love to answer them on the podcast or on social.

Let’s rise, redefine, and move forward with intention, one honest step at a time.

*Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

This one might stir the pot a little bit.

After my bodybuilding competition, I’ve had so many people say, “Wow, that’s so extreme. I could never do that.” And honestly, that phrase has been sitting with me for weeks because it made me start asking, what are we actually calling extreme these days?

We’ve normalized so many habits that break our bodies down. Running on caffeine and stress. Eating processed foods day after day. Not sleeping, skipping movement, and numbing stress with alcohol. 

But when someone decides to prioritize their health, when they start weighing their food, getting up early, drinking their water, or saying no to happy hour, suddenly that’s the extreme thing?

Let’s be real. It’s not extreme to care about your health. It’s not extreme to train your body, cook your meals, or hold yourself accountable. What’s actually extreme is ignoring your body’s signals, the fatigue, the inflammation, the brain fog, and pretending that feeling miserable is just part of being an adult.

In this episode, I’m unpacking:

Why we label things as “extreme” when they simply make us uncomfortable

The truth about discipline (and why I’m not as “disciplined” as people think)

How small, consistent, boring habits are the most radical form of self-respect

Why mindset matters more than motivation, and how your environment shapes your beliefs about what’s “normal”

I’ll share my personal reflections from bodybuilding prep, my marathon days, and even my old habits…the ones that really were extreme in the worst way.

This isn’t about competing, dieting, or being perfect. It’s about flipping the script on what we’ve been told is “too much.” 

Because you don’t have to do a bodybuilding show or run a marathon to be intentional about your health. You just have to decide that feeling good is worth the work, even if it looks different from what everyone else is doing.

Tune in to this episode if you’re ready to challenge the norm, reclaim your definition of healthy, and rise and redefine your own limits on your terms.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Coach Laura here…and wow, this one’s personal. Two weeks post–bodybuilding competition, I’m sharing what really made that goal possible (and what almost derailed it). Spoiler: it wasn’t motivation. It was structure.

In this episode, I break down:

The truth about discipline (yes, I struggle too)

How your thoughts and actions shape every goal

Why having a routine is the single most powerful tool for success

What I learned about consistency, priorities, and putting yourself back on your own calendar

Whether your goal is fitness, career, relationships, or just feeling better in your own skin — this episode will help you see that success isn’t about doing more, it’s about doing what matters most… consistently.

Tune in to learn how to build routines that work for you — not against you — and take one small action today that moves you closer to your goals.

If you’ve been eating less, training more, and still feel stuck, this episode is for you.

Coach Laura breaks down what really happens after the fat-loss phase and why more restriction isn’t the answer. You’ll learn how food, stress, and recovery work together, and how to rise and redefine what discipline truly means so you can build lasting strength, energy, and confidence from the inside out.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Have you ever noticed the voice inside your head — the one that cheers, doubts, and reflects?

In this episode, we dive into the power of your inner voice:

What that inner voice really is, and how it shapes your thoughts and feelings

Why negative self-talk (the “chatter”) can hold you back.

Science-backed tools to transform that inner critic into an inner coach.

How practices like expressive writing, mental time travel, and changing perspective can help reshape your self-dialogue

Tune in to learn how you can cultivate resilience, clarity, and a healthier inner life by transforming the voice within.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

We talk a lot about “doing the right thing” but what about doing the right thing for YOU? When it comes to your health, your energy, your goals… doing what’s right and doing what’s easy are rarely the same thing.

In this episode, we’re diving into:

✅ Why self-discipline is self-respect

✅ How to silence the voice that wants you to hit snooze

✅ Why you have to stand up to the part of yourself that’s holding you back

✅ What really happens when you stay too comfortable for too long

✅ The moment everything shifts (spoiler: it starts with your feet on the floor)

Whether it’s health, mindset, career, or confidence, your next breakthrough starts with a choice: the harder right over the easier wrong.

If you’re ready to stop self-sabotaging and start showing up for yourself daily, this one’s for you.

Subscribe for more real talk on mindset, behavior change, and doing the work.

Need help with your goals? Message me. I coach people through this every day.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠