Born to Thrive Podcast

Welcome Nina to the Born to Thrive Podcast. Nina was a previous client of LWA coaching and had amazing success both physically and mentally. On today's podcast, Nina talks about some of her biggest takeaways she learned during her transformation, how she's sustained progress, and how she's developed discipline in herself. 

We talk about her distaste for meal prepping and the strategies she uses to continue to eat well, lessons she’s taken away from coaching, and how she has overcome gym anxiety.

(1:10) Intro

(3:40) Becoming a LWA client 

(4:20) Gym anxiety 

(7:00) Biggest lesson Nina learned from coaching

(13:20) How Nina has sustained her progress 

(17:45) Focusing on lifestyle over scale weight

(20:00) The scale is a social construct 

(22:00) Nutrition and cooking

(26:10) Ordering out and going out to eat

(28:50) How to build consistency 

(33:50) Balancing work and health

(38:12) Power of investing in yourself

(39:20) Discipline over all-or-nothing mindset

(41:35) Be a positive person

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Click Here to Apply for 1:1 Coaching with LWA Coaching

Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

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Welcome Chase to Born to Thrive! He's the COO and Assistant Coach of Conquer Fitness and Nutrition. Chase is someone who not only aims to educate and support on their health and fitness journey but has also been on an incredible journey himself.

As someone who used to weigh nearly 400 pounds, he knows and understands exactly why so many are struggling and unsure of what diet to try next. He has lost over 100 pounds, and that’s just what the scale shows. While this journey hasn’t been easy, and I’ve had many ups and downs, he continues to look forward to my next goal ahead. 

Chase is joining us today to share his own journey, the struggles with identity that come with weight loss, and more!

You can find Chase at https://www.instagram.com/changing_chase/

(1:29) Intro

(4:20) Reframing weight loss challenges 

(6:20) Using strategy instead of motivation to lose weight

(10:00) "I thought I had to do something with a name attached to it"

(20:30) When people notice the weight loss

(24:00) What happens when you don't do the inner work

(28:33) Slowing down for better results

(33:15) Mental battles and insecurities 

(43:00) Making a shift

(49:00) Navigating holidays

(52:20) Tools to improve your mindset

(1:02:00) Morning routine

(1:05:44) Prioritizing hobbies and commitments to yourself

(1:13:15) problems with grind mentality

(1:15:45) Dating and being a "yes man" 

(1:17:37) The power of "no" and setting boundaries

(1:22:15) Ghosting saying more about you

(1:28:38) Why you need to communicate

(1:32:43) You need to feel pain to feel the good

(1:36:17) We're all human

Today we have another special guest on the podcast, Chris Heskett. Chris is an assistant coach and head of operations at LWA coaching. 

Chris first started his health and fitness journey back in 2005 when competed in cross country and track in high school. He had the opposite goal of most people, and that was to build muscle. This led him to have a passion for health, fitness, and nutrition and he decided to go to school for exercise science instead of pursuing a degree in art which was recommended by his teachers. 

While in college, Chris had the privilege to work as the strength coach for a DII women's basketball team and did a strength and conditioning internship at Bucknell University. After graduating from Bloomsburg University, Chris worked as a personal trainer for the next 8 years working mostly with men and women over 40. 

After Chris's wife became pregnant with their first daughter, Chris left the in-person training world and entered the online coaching space in 2021.

Chris's goal with clients is to find balance in their life for long-term sustainable goals so that they can enjoy life while improving their health, mindset, and can escape toxic diet culture. 

Chris has competed in bodybuilding, dabbled in powerlifting and strongman, and currently pursues his passions of cooking and the outdoors

(1:05) Intro

(5:35) Building sustainable habits

(8:14) How to stay healthy with kids

(10:58) Non-negotiables and core values 

(12:50) What's important about working out? 

(15:30) Being outdoorsy 

(19:30) Staying active while working from home 

(27:40) Including your kids with your hobbies and lifestyle 

(31:00) The 7 times rule + Navigating meals with kids

(34:40) Overcooked eggs and turning things into a great experience 

(38:00) Problems with the online fitness world 

(40:30) Diet fads 

(46:35) Major body changes over Chris's fitness journey

(56:00) "Addicted" to dieting

(1:00:10) Dials vs an on/off switch

(1:04:39) Improving your relationship with food

(1:12:04) Chris's hunting hobby

(1:17:10) Your journey is your journey 

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Follow Chris on IG @chris_pwc

Follow Chris on TikTok @chris_pwc

Follow Chris's Podcast: The Wild Nutrition Podcast

Click Here to Apply to Work with Chris

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Click Here to Apply for 1:1 Coaching with LWA Coaching

Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

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Today's guest is James Cappola

James has been in the fitness industry for 18 years.. he first started going door to door through word of mouth. With his bosu ball(which he hates), bands, and adjustable 40lb dumbbells.

From there he was one of the top trainers at Gold's gym.. realized he wanted more and moved to the city to work at Crunch. He worked his way up the ladder, and he managed two gyms. His team still holds the sales record at the Park Ave location to this day.

That’s because he is all about the service and people. When you have a great product, the success will follow.

That’s why he took a chance on us and opened up Zero Shortcuts Fitness Training when the pandemic hit.

James and his wife were scared, but still knew that they could do anything. Fast forward to today and James and his wife have a thriving business with clients that they love to work with and a following that truly connects with them.

James has put himself through hell as far as diet culture/eating disorders/severe body dimorphism.. So he knows firsthand how scary it can be.

James does everything he can to show people the light at the end of the tunnel in a fun way that helps them see this whole fitness thing under a different light...and of course call out the worst of the worst in the industry

Besides that, James is 35, lives in New York City, NY with his wife and co-owner of zero shortcuts. James has a bachelor's in exercise science and is a certified personal trainer through the ACSM.

(1:50) Where James's integrity and compassion comes from 

(5:45) How Jame's got into fitness

(12:00) Non-negotiables 

(15:10) Building a realistic workout program

(20:15) Toxic trends in the fitness industry

(32:00) Dealing with self-sabotage and limiting beliefs

(36:27) Reminding yourself of wins

(39:40) Leaning on your partner for help

(41:45) Learning to love yourself and show up

(48:10) Jame's podcast launch

(50:05) Action steps to reach your goals

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Follow James at:

TikTok: @j_cappola_fitcoach

Instagram: james_cappola

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Click Here to Apply for 1:1 Coaching with LWA Coaching

Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

We are starting something new in 2024, and that is having guests on the Born to Thrive Podcast. Our first guest is Dr. Julia Lerond

Julia Lerond, PT, DPT is a former professional figure skater who transitioned into the medical field by getting her bachelor's degree in exercise science and psychology in 2012, continuing on to get her Doctorate in Physical Therapy in 2015.

Through her own journey of transitioning from the demands of being an elite athlete to a college student and beyond, Julia has developed a passion for health and fitness in a much more relatable and sustainable way.

She had the privilege to work on Royal Caribbean as a performer straight out of high school and directly after retiring from the elite side of figure skating which led her into a downward spiral of binge eating, gaining close to 50lbs in just 8 months during her contract. Due to this, she was not offered a second contract which ultimately led to her starting college and starting her health and wellness journey as an adult.

ins Today, she loves working with her clients on body positivity as well as helping them get to their goals in a sustainable and healthy way. Through mindset changes and education, she hopes to bring a sense of joy and excitement into any wellness journey because moving towards a healthier version of yourself should be an amazing and happy experience!

(1:06) Intro

(8:30) Discipline after retiring from figure skating

(12:03) How can you go months without working out? 

(16:00) Metabolism and activity as we get older

(22:20) Staying active when it's cold and dark

(27:00) How to be successful with your 2024 goals

(37:45) Stop saying you "fell off" with your goals

(40:00) Not a breakfast person 

(46:40) Julia's day of eating

(1:00:08) Finding a balance between drinking alcohol and health

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Follow Julia on IG @drjulialerond

Click Here to Apply to Work with Dr. Julia Lerond

------------------------------
Click Here to Apply for 1:1 Coaching with LWA Coaching

Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

In this episode of "Born to Thrive," we dive into how LWA Coaching's 3-Step Surviving to Thriving Method actually helps people stop yo-yo dieting and gets real results. There is no gatekeeping and this episode goes through all three phases so that you can do it own your own in 2024. 

(1:20) Alex's Yo-Yo Diet Journey

(3:00) Surviving to Thriving

(5:40) Earn the Right to Diet 

(17:40) Do the Boring Work 

(21:30) Time to Thrive 

(29:00) Recap

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Click Here to Apply for 1:1 Coaching with LWA Coaching

Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

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Dive into the shadows with Alex Allen on another illuminating episode of 'Born to Thrive.' This time, we unravel the enigma of ghosting— not just in relationships but within the realm of fitness. Joined by the insightful Mike Millner, a high-level nutrition coach and expert in understanding psychological nuances, this episode explores the implications, pitfalls, and profound effects of ghosting as a client or in personal connections.

From dissecting the emotional toll of being ghosted to understanding the deeper reasons behind this phenomenon, Mike and Alex shed light on why ghosting is detrimental and how it hinders personal growth. Delve into the parallels between ghosting in relationships and the fitness journey, uncovering the impact on mental well-being and self-esteem.

But fear not, for this episode isn't just about unveiling the shadows—it's about overcoming them. Learn strategies to navigate through the aftermath of being ghosted, whether in a coaching relationship or a personal connection. Discover the power of communication, self-reflection, and building resilience to emerge stronger than ever.

Join us on this introspective journey, as 'Born to Thrive' continues to empower you not only in fitness, health, and mindset but also in navigating the complexities of human connections. Subscribe, share, and let's thrive together. #BornToThrivePodcast

(2:40) You have time

(6:00) Ghosting isn't okay

(7:40) Ghosting is a reflection of you 

(13:50) Breaking free from ghosting with neuroscience 

(18:00) Being a true friend 

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

JOIN US FOR OUR 200th EPISODE!! Where we discuss how to keep showing up for yourself even when you don't feel like it!

(2:30) Keeping the promises you make to yourself 

(5:00) Why is Alex Happy?

(8:00) Is it self-care? or are you just numbing yourself?

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

In this episode of "Born to Thrive," we dive into the rollercoaster ride of motivation. Learn why relying on it can be a slippery slope and discover practical tips for staying on track even when motivation is low. Tune in for a quick guide on what to do when you're not feeling motivated.

(3:00) Getting up when you're not motivated 

(6:00) Navy SEALS training 

(9:45) Relax and surrender, don't fight it

(11:45) Still show up

(15:40) You have more control than you realize

(16:45) 3...2...1...

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

This impactful episode of "Born to Thrive" explores the transformative power of embracing change. Alex delves into the liberating notion that it's okay to desire personal transformation without shame. Discover how the drive for change propels you forward, guiding you toward becoming the best version of yourself.

Tune in as we discuss the mindset of continuous growth, emphasizing the philosophy of getting 1% better each day. The episode also unravels the myth of quick fixes, emphasizing the importance of discipline over shortcuts. Explore the concept of avoiding the ordinary and embracing a mindset that goes beyond societal norms.

Don't miss out on this insightful conversation that challenges conventional thinking and encourages you to reflect on your own journey

(2:00) You don't need to be ashamed to want to change

(5:45) Wanting a change keeps pushing you forward

(8:00) Best version of you 

(11:30) Always wanting to grow

(13:30) 1% better

(17:00) Quick fixes are not discipline 

(20:00)  Don't be a normie 

(23:45) What are your thoughts?

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint 

Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc