Breaking the Cycle: Redefining Weight Loss, Health, & Mom Life

Summary

In this episode, Carmie and Dal discuss managing busy lives, the importance of systems, and how to create sustainable routines amidst chaos. They share practical tips on meal prep, sleep, and balancing motherhood and work. Carmie and Dal explore the importance of systems in creating a balanced and content lifestyle. They discuss how to manage expectations, adapt to life's changes, and focus on what truly matters for personal fulfillment.

Key Topics

The importance of sleep and how to improve it

Building flexible yet effective systems for busy schedules

Meal prep strategies that save time and reduce stress

Managing overwhelm and setting realistic expectations

The role of consistency and tweaking routines over time The importance of adaptable systems in daily life

Managing expectations and seasons of life

The role of boundaries and saying no

The impact of consistency over perfection

How to create fluid, flexible routines

The significance of focusing on what matters

Overcoming comparison and societal pressures

The mental shift from scale to self-feeling

The importance of self-awareness and self-care

Strategies for handling life's surprises

Chapters

00:00 Introduction: Managing Busy Lives and the Power of Systems

03:00 Managing expectations and seasons of life

07:00 The Sherpa analogy and guiding principles

12:01 The role of boundaries and saying no

13:01 Practical Tips for Multitasking and Staying Organized

16:01 The power of consistency and routine

16:46 Adapting Systems for Different Seasons and Life Changes

19:58 Dealing with life's surprises and flexibility

21:03 The Role of Processed and Frozen Foods in Busy Lives

24:00 Avoiding the All-or-Nothing Mindset in Health and Routine

24:01 Shifting focus from scale to how you feel

28:02 The Importance of Self-Compassion and Flexibility

28:06 The impact of comparison and curated stories

32:01 Closing Thoughts: Consistency, Tweaking, and Self-Management

32:27 Contentment and fulfillment in personal goals

36:08 The importance of self-awareness and self-care

39:58 Creating fluid systems that adapt

44:00 The significance of routine in relationships

47:59 The value of persistence and long-term mindset

52:11 Final thoughts on systems and contentment

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Laura shares her inspiring journey from childhood struggles with body image and eating disorders to becoming a health and fitness coach. She discusses the importance of mindset, self-awareness, and evolving through life's stages to achieve sustainable well-being. Laura shares insights on functional health, the importance of self-awareness, and how coaching can integrate mental, emotional, and physical well-being. The conversation explores the evolution of health practices and the power of authentic relationships in coaching.

Takeaways

Self-awareness is the cornerstone of effective coaching and personal growth.

Addressing the root cause of health issues leads to sustainable results.

Building trust with oneself enhances the ability to trust others.

The basics of health—sleep, nutrition, movement—are often overlooked but crucial.

Stress impacts physical health by affecting hormonal and immune systems.

Authentic relationships in coaching foster deeper transformation.

Self-trust develops through consistent practice and reflection.

Holistic health requires integrating physical, mental, and emotional aspects.

Outsourcing to professionals is essential when issues go beyond coaching scope.

Continuous self-reflection and evolution are vital for long-term success.

Chapters

00:00 Introduction to Laura's journey and coaching philosophy

00:01 Introduction to the episode and guest

00:04 The importance of self-awareness in health and coaching

00:05 Childhood struggles with body image and early dieting

00:07 Understanding functional health and root cause analysis

00:12 The role of therapy and self-awareness in recovery

00:15 The evolution of health practices and the role of basics

00:22 Building trust and self-belief through self-awareness

00:26 Transition from dieting to holistic health coaching

00:28 The impact of stress on physical and mental health

00:32 Integrating mental, emotional, and physical health in coaching

00:35 The significance of authentic relationships and boundaries

00:36 The importance of mindset and emotional regulation

00:39 Outsourcing and collaboration with professionals

00:41 The importance of continuous self-reflection and growth

00:51 The future of holistic health and coaching

00:53 Layering self-awareness and continuous growth

00:58 Closing thoughts and where to find the guest

01:08 Never fully arriving: the evolving journey of health

01:30 Supportive relationships and unconditional love

01:51 Challenging societal norms and expectations

02:10 Practical insights on minimal effective dose in training

02:29 Feeling and emotional well-being over appearance

Connect with Laura on IG @coachlaural

Check out Laura's website HERE

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Chris Fox shares his journey through sobriety, meditation, grief, and how mindfulness can transform our approach to life's challenges. Discover practical insights on acceptance, compassion, and breaking cycles to live more intentionally. In this episode, Chris Fox shares insights on sustainable eating, mindful cooking, and the importance of individualizing health and nutrition plans. We explore how to make healthy living simple, enjoyable, and aligned with personal values.

Takeaways

Mindfulness teaches us to sit with discomfort and accept it without immediate reaction

Support systems and community are crucial in overcoming personal challenges

Self-compassion is essential for sustainable change and growth

Awareness alone is not enough; action and patience are needed to change habits

Acceptance of life's impermanence can lead to greater peace and resilience 

Most people already know what to do but lack self-belief to act.

Sustainable eating aligns with personal values and ethics.

Cooking skills and confidence are key to healthy eating.

Cookie cutter plans rarely fit individual lifestyles.

Enjoyment and satisfaction are crucial for long-term success.

Chapters

00:00 Introduction and episode overview

00:03 Introduction to personalized nutrition and mindfulness

01:59 Chris Fox's background and journey into meditation

03:00 The myth of one-size-fits-all diet plans

07:04 The role of meditation in sobriety and personal transformation

07:05 The importance of principles over recipes

12:03 Overcoming the myth of perfect meditation and embracing discomfort

12:04 Making healthy food simple and tasty

16:58 The importance of sitting with feelings and desires

17:23 The role of cooking skills and confidence

22:01 Breaking cycles through awareness and support

22:04 Balancing enjoyment and health in eating habits

27:13 Dealing with grief and loss with mindfulness

27:15 The impact of food culture and individual preferences

32:00 The power of self-compassion and grace in recovery

32:29 Sustainable and ethical food choices

37:06 The cultural conditioning around perfection and failure

37:14 The influence of media and food culture

41:58 Practical tips for integrating mindfulness into daily life

42:06 Practical tips for mindful eating and cooking

47:00 Final thoughts on living intentionally and with kindness

47:01 The importance of self-belief and individualization

51:58 How to start exploring mindful meditation

56:54 Chris Fox’s journey from chef to health coach

01:02:00 The significance of aligning food choices with values

01:06:59 Closing thoughts and next steps for listeners

Connect with Chris on IG @chrisfoxnyc

Visit Chris' website HERE

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

Steve Lutz shares his inspiring journey of losing over 170 pounds, overcoming alcohol dependency, and the mental shifts that fueled his transformation. This episode highlights the importance of vulnerability, seeking help, and redefining self-worth. In this episode, Steve Lutz shares his inspiring weight loss journey, transitioning from teaching to online coaching, and insights on body image, habits, and community support. Discover practical tips and mindset shifts to help you on your fitness path.

Key Topics

Steve's weight loss journey from 400 to 170 pounds

The role of alcohol dependency in his life and recovery

The mental shifts and mindset changes that supported his transformation

The importance of seeking help and vulnerability

The impact of accountability and coaching in sustaining change Steve Lutz's weight loss journey from 381 to 200 pounds

Transition from teaching to online coaching

The importance of community and support systems

Overcoming quick fix mentalities and focusing on basics

Body image, loose skin, and self-acceptance

The role of habits and mindset in long-term success

Resonating with clients through personal stories

The impact of social media algorithms on body image perceptions

Chapters

00:00 Introduction and Guest Background

03:25 Steve's Early Fitness and Struggles

04:58 The Role of Community and Support

05:41 Living in Korea and Escalating Dependency

06:11 Hitting Rock Bottom and Reaching Out for Help

07:10 The Weight Loss Journey Begins

08:02 Returning Home in a Different Body

08:15 Overcoming Quick Fix Mentalities

09:07 The Emotional Impact of Transformation

11:59 Body Image, Loose Skin, and Self-Acceptance

12:12 Dealing with Alcohol Dependency During Weight Loss

14:21 The Role of Mental Health and Seeking Support

15:46 Habits and Mindset for Long-Term Success

16:15 Men's Mental Health and Vulnerability

19:50 Resonating with Clients and Personal Stories

20:36 Finding Inspiration and Support from Others

23:16 The Power of Accountability and Perspective

23:31 Social Media's Impact on Body Image

27:01 Practical Tips for Sustainable Weight Loss

27:48 Current Relationship with Alcohol and Future Goals

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Justin McClintock, founder of Feel Strong Fitness, shares insights on injury-aware coaching, the role of strength and mobility, and the realities of CrossFit and calisthenics. Discover how personalized training can transform your approach to fitness and longevity. Justin shares insights on effective coaching, gym onboarding, client retention, and balancing life stress with fitness goals. This episode offers practical advice for trainers and clients alike.

Key Topics

Injury-aware coaching and when to refer to medical professionals

The importance of strength, movement, and longevity over aesthetics

How to assess and adapt training for individual needs

The role of communication in online coaching

Understanding disc herniations and managing expectations

The crossover between CrossFit and Olympic weightlifting

The significance of calisthenics and bodyweight mastery

Addressing mindset and setbacks in fitness journeys Effective gym onboarding processes

Client retention strategies

Balancing life stress with fitness goals

Personalized coaching and communication

Importance of assessment and background understanding

Long-term client relationships and trust

Adapting training to life circumstances

The role of coaching ethics and integrity

Chapters

00:00 Introduction and guest background

04:18 The limitations of group fitness and personalized care

09:02 The myth of rest and the importance of active recovery

13:25 Online coaching: communication and assessment

17:10 Managing setbacks and maintaining progress

22:09 Assessment and customization in training programs

26:40 Calisthenics, strength, and movement mastery

32:11 Olympic weightlifting and its influence on CrossFit

Connect with Just on IG @feelstrongfit

Check out Justin's website HERE

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal catch up on their recent lives, discussing travel, maintaining health routines, and the importance of strategic planning in weight management. They share insights on how lifestyle choices and mindful habits support long-term wellness, even amidst busy schedules.

Chapters

00:00 Introduction and Recent Life Updates

08:31 Back to Recording and Future Episodes

09:01 Travel, Weddings, and Lifestyle Management

11:54 Maintaining Nutrition and Movement During Travel

16:03 Dealing with Heavy Indian Food and Digestive Changes

19:04 Tracking and Lifestyle Confidence

22:59 Morning Movement and Rituals for Success

25:29 The importance of not being locked in during fat loss phases

26:22 The need for breaks and self-validation

27:07 Overwhelm from life's chaos and managing expectations

29:52 Reconnecting with motivation through movement

32:23 Recognizing control and managing anxiety

36:21 Informed decision-making versus fear in health

39:22 The role of data and awareness in lifestyle choices

43:20 Living a flexible lifestyle and enjoying moments

48:22 The significance of scale and self-assessment

50:35 Embracing vibrant colors and self-expression

51:37 The impact of social perceptions and confidence

52:01 Closing thoughts and encouragement to share the episode

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

Peeing your pants is not just "part of being a woman" and your deadlift, cough, or sneeze may be telling you exactly why. Health coach and strength specialist Meryl Binder breaks down the real reason so many women struggle with pelvic floor dysfunction and what to do before it starts stealing your lifts, confidence, and comfort.

Carmie and Dal get candid about the moments women are usually told to brush off: leakage under load, painful intercourse, constant UTIs, pelvic pressure, and that frustrating feeling that your body just isn’t moving the way it should. Meryl shares how pregnancy forced her to look deeper at her own symptoms, why she pursued pregnancy and postpartum athleticism training through Brianna Battles, and how pelvic floor therapy changed the way she thinks about bracing, breathing, and core engagement. You’ll discover:

• Why “just do Kegels” is often the wrong answer
• How too much tension can be just as problematic as weakness
• The difference between belly breathing and 360 degree breathing
• Why pressure management matters for deadlifts, coughing, sneezing, and laughter
• What to ask when looking for a pelvic floor therapist
• How pregnancy, postpartum, perimenopause, and years of holding tension all connect

Meryl explains why the pelvic floor is often overlooked, especially for high-achieving women, former athletes, and anyone told their symptoms are normal after kids or with age. She also shares what she’s doing now to stay strong through pregnancy while managing leakage, bracing smarter, and protecting her core system for the long haul. If you’ve ever been dismissed, embarrassed, or told to just live with it, this conversation is a must-listen. It’s equal parts validation, practical education, and a reminder that the cool shit is on the other side of doing something about it. Meryl Binder is a health coach and strength and conditioning coach at Wicked Iron Strength, with additional training in pregnancy and postpartum athleticism and pelvic floor function. She helps women train, breathe, and advocate for better care in every season of life.

Chapters

00:00 - No cliff notes, just letting the conversation flow

00:36 - Sleep deprivation, humor, and the morning check-in

04:41 - Introducing the show and why Meryl was invited on

05:25 - Why deadlifts, pressure, and peeing became the starting point

06:05 - Meryl’s background in coaching, athletics, and psychology

08:00 - How CrossFit and lifting changed her relationship with fitness

08:54 - Pregnancy, leakage, and finally seeking pelvic floor help

10:46 - Why pelvic floor dysfunction is common but still under-discussed

11:01 - Carmie’s experience being dismissed and finally getting referred

12:53 - What changed after Brianna Battles’ pregnancy and postpartum course

14:25 - Learning 360 breathing, expansion, and actual pelvic floor relaxation

15:19 - Why kegels are not the whole answer

16:20 - Coughing, sneezing, laughing, and everyday pressure problems

17:17 - Tension, stress, and why women hold it everywhere

18:24 - Why learning to relax can be more helpful than chasing a “solution”

19:22 - Lifting heavy while pregnant and handling outside judgment

21:43 - How Meryl deadlifts now with better core and pelvic floor engagement

23:36 - Why lifting becomes a workout before the workout

24:24 - Letting people help load and unload the bar

25:26 - Managing expectations for postpartum instead of clinging to one plan

26:25 - Breath connection work in the first weeks after birth

27:21 - Starting with “hug the baby” breathing and gradual core reconnection

29:20 - What Meryl looked for in pelvic floor therapy and how she found it

30:57 - What qualifications to look for in a pelvic floor therapist

32:21 - Signs it may be time to ask for pelvic floor support

33:26 - Why “too tight” can be a bigger issue than “too weak”

34:24 - Left-right imbalances, injuries, and pelvic floor connections

35:43 - What an internal pelvic floor assessment can look like

39:06 - Being told not to move laterally and why that advice was unsatisfying

40:53 - Acceptance versus complacency when bodies change

42:05 - Why women joke about symptoms instead of addressing them

44:48 - How being active and nourished supported Meryl’s pregnancy

45:46 - The biggest pregnancy win: pooping every day

48:03 - Fertility, lifestyle habits, and getting pregnant later in life

50:46 - Why having the basics in place makes postpartum easier

52:23 - The danger of postpartum “lose the weight” pressure

53:08 - It is never too late to start building better habits

54:40 - Breathing, body image, and unlearning suck-it-in culture

56:57 - Rib flare, fascia tightness, and why breath changes mechanics

58:39 - Simple breathing practice as a daily game changer

60:32 - Final takeaway: do something, even if it is just one deep breath

Connect with Meryl on IG @merylcbc

Check out @wickedironstrength here

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this episode, Kate Solovieva shares her journey from growing up in Soviet Russia to becoming a master coach with Precision Nutrition. She discusses the importance of behavioral change, identity shifts, and practical strategies for health and nutrition professionals to better serve their clients. In this episode, Kate shares insights on how language, mindset, and nuanced understanding can transform coaching and personal growth. She emphasizes the importance of context, practice, and expanding possibilities beyond traditional goals.

Key Topics

The role of identity in health and weight loss

Behavioral change as the core of sustainable health

The lag between actions and identity realization

Strategies for coaches to meet clients where they are

The impact of cultural and personal background on health habits The impact of language and labels on mindset

The analogy of tools and safety in health practices

Reframing restriction and restraint in nutrition

The importance of context and intent in behaviors

Practice, reps, and patience in skill development

Expanding possibilities beyond weight loss

The role of discomfort in growth and achievement

Mentorship and individualized coaching approaches

Chapters

00:00 Introduction to Kate Solo Vieva

01:59 Kate's Background and Journey into Nutrition

04:54 The Influence of Culture and Aesthetics

07:00 Discovering Precision Nutrition

09:58 Bridging the Gap: Education vs. Overwhelm

15:00 The Concept of Capacity in Coaching

19:56 Relatability and Lived Experience in Coaching

25:07 The Role of Psychology and Behavior

29:59 Identity Shifts and Long-Term Change

35:01 Helping Clients 'Become' Their Goals

40:07 Practical Strategies for Coaches

44:55 Closing Remarks and Final Thoughts

02:27 The power of language and labels in mindset

04:54 Using the tool analogy to understand health behaviors

09:58 Reframing restriction and restraint in nutrition

15:00 The importance of context, intent, and mental space

19:56 Practice, reps, and patience in skill acquisition

25:07 Expanding possibilities beyond traditional goals

29:59 Mentorship and personalized coaching for success

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Krista Scott-Dixon shares her extensive expertise in nutrition, coaching, and counseling, emphasizing the importance of cultural understanding, emotional regulation, and human-centered coaching to achieve sustainable health outcomes.

Key Topics

Cultural competence and humility in coaching

The importance of emotional regulation and interpersonal skills

The impact of cultural and generational trauma on health behaviors

Practical strategies for building awareness and trust

The distinction between coaching and therapy

The myth of the 'perfect' diet and the importance of context

The role of curiosity and humility in professional growth

Chapters

00:00 Introduction and Krista's background in fitness and nutrition

02:10 Krista's journey from a non-athlete to a bodybuilder and coach

07:40 Historical barriers for women in weightlifting and physical activity

10:56 Cultural influences on nutrition and body image

13:40 The narrow focus of Western nutrition and cultural diversity

17:12 The importance of food as culture and heritage

20:08 Skills and emotional intelligence in coaching

24:29 Tracking, awareness, and behavioral strategies

28:28 Understanding client expectations and realistic goals

33:13 The pitfalls of the 'optimal' and 'perfect' approach

37:46 Balancing challenge and support in coaching relationships

43:19 Managing trauma, history, and cultural identity in coaching

50:00 Crossing the line: coaching vs. therapy

55:08 Cultural humility and the importance of ongoing learning

59:53 Krista's motivation for writing her book and final advice

Connect with Krista Scott-Dixon on IG @stumptuous

Connect with Krista on FB

Krista's WEBSITE

1% Better Academy

Purchase her book, Applied Nutrition, Coaching, & Counseling:

United States

Canada

UK

Internationally

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal explore the nuances of calorie cycling, its applications, benefits, and potential pitfalls. They discuss how to tailor this approach to individual lifestyles, goals, and health conditions, emphasizing the importance of personalized strategies in nutrition and fitness.

Chapters

00:00 Introduction to calorie cycling and episode overview

01:55 What is calorie cycling and its basic principles

04:01 When calorie cycling is most effective: maintenance vs fat loss

06:56 Risks of nutrient deficiency and binge eating with calorie cycling

09:54 How lifestyle, goals, and client individuality affect strategy

12:48 Calorie cycling around vacations and special occasions

15:59 Psychological benefits of planned calorie adjustments

18:56 Client adherence, consistency, and realistic expectations

22:59 Post-vacation strategies and re-entry into regular eating patterns

26:54 Summary, key takeaways, and personalized approach considerations

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal