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

Ep. 35 - Fat Loss and Unlearning with Sam Forget: The Food Beliefs That Keep Us Stuck

Summary

Join us as we explore the nuances of sustainable weight loss, nutrition, and lifestyle habits with expert coach Sam Forget. We discuss common misconceptions, social media pitfalls, and practical strategies for long-term success.

Super fun, informative, and full of laughs—this one will keep you entertained while giving you education you don’t want to miss!

Chapters

00:00 Tech Troubles and Podcasting Dynamics

01:10 Sam Forget's Journey into Fitness Coaching

03:29 The Importance of Nutrition in Weight Loss

06:25 Understanding Client Challenges in Nutrition

09:35 Misinformation and Education in Nutrition

12:28 Caloric Awareness and Eating Out

15:24 The Role of Volume vs. Calories in Dieting

18:57 Culinary Preferences and Cultural Differences

20:02 Sustainable Approaches to Fat Loss

21:17 The Importance of Foundational Habits

22:45 Understanding Caloric Needs and Misconceptions

24:06 The Misleading Nature of Social Media Diet Claims

25:58 The Challenge of Communicating Complex Ideas

28:03 The Impact of Messaging on Women's Perceptions

29:52 The Role of Coping Mechanisms in Lifestyle Changes

31:45 Building a Toolbox for Emotional Regulation

36:46 The Importance of Self-Reflection and Journaling

40:47 Millennial Reflections and Experience

43:04 Building Connections and Authenticity

43:28 Navigating Alcohol in Modern Life

49:13 Demonization of Alcohol and Coaching Perspectives

52:12 Personal Biases and Coaching Ethics

Connect with Sam Forget @coachsamforget

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Catch Sam's Podcast TRANSFORMATION TALKS here

Summary

In this episode, Dal and Carmie share their strategies for maintaining health and balance during vacations, including nutrition, movement, and mindset tips. They discuss real-life experiences from cruises and social outings, emphasizing intentionality and planning to avoid undoing progress. Dal shares her practical approach to maintaining fitness and managing alcohol intake during a cruise vacation, emphasizing intentionality, planning, and self-awareness. This episode offers valuable insights for busy individuals seeking to stay healthy while enjoying life's pleasures.

Chapters

00:00 Reconnecting After a Break

02:40 Navigating Digital Detox

05:37 Social Dynamics and Aging

08:42 Nostalgia for Youthful Adventures

11:40 Cruise Experience and Nutrition

14:38 Intentional Eating on Vacation

19:57 Navigating Dessert Choices

21:47 Strategic Dining Decisions

24:35 Protein Prioritization

26:09 Maintaining Routine on Vacation

29:39 Planning for Long Trips

32:28 Movement as a Non-Negotiable

36:43 Intentional Living and Accountability

43:46 Finding Balance in Movement

44:35 Navigating Alcohol Consumption

48:42 Understanding Caloric Intake on Vacation

51:39 Making Empowered Choices

55:40 The Impact of Sleep and Scale Fluctuations

59:42 Embracing Realistic Expectations

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this conversation, Dal and Carmie discuss their personal experiences with family dynamics, morning routines, and the challenges of navigating fat loss phases. They explore the importance of accountability, coaching, and community support in achieving weight loss goals. The discussion also touches on the significance of nutrient density versus caloric density in food choices, as well as the mental challenges faced during fat loss phases. The conversation is light-hearted yet insightful, providing listeners with relatable anecdotes and practical advice. In this engaging conversation, Carmie and Dal explore the complexities of navigating food choices during fat loss phases, the importance of meal planning, and the strategies of calorie cycling and banking. They discuss the psychological aspects of hunger and satiety, the incorporation of treats into a healthy lifestyle, and the personal goals and strategies they each have for their fat loss journeys. The dialogue is filled with humor and relatable anecdotes, making it both informative and entertaining.

Takeaways

Morning routines can be disrupted by family activities.

February birthdays create a unique bond between parents.

Dental care can be a challenging experience for many.

Fat loss phases require careful consideration of food choices.

Accountability is crucial for successful weight loss.

Coaching provides valuable support and guidance.

Nutrient density is more important than caloric density.

Adjusting workout routines can aid in recovery.

Mental challenges are common during fat loss phases.

Building a supportive community enhances the weight loss journey. Drinks can lead to poor food choices.

Meal planning is crucial during fat loss phases.

Calorie cycling helps manage intake effectively.

Hunger is a natural feeling, not an emergency.

Incorporating treats is essential for sustainability.

Satisfaction in meals is a key strategy.

It's important to communicate food desires clearly.

Consistency throughout the week is vital for success.

Understanding personal goals helps in the fat loss journey.

Navigating social situations requires planning and strategy.

Chapters

00:00 Morning Routines and Parenting Challenges

02:53 The Unique Bond of February Babies

05:54 Dental Care and Personal Grooming

08:56 Navigating Fat Loss and Family Dynamics

11:58 Understanding Caloric Intake and Weight Loss

15:01 The Importance of Nutrient Density

17:54 The Role of Coaching in Weight Management

23:01 Navigating Recovery and Workout Splits

26:21 The Role of Coaching in Mental Resilience

29:15 The Importance of Accountability in Fitness

31:55 Building Community and Support Systems

39:02 Strategizing Nutrition During Social Outings

44:50 Navigating Meal Planning and Caloric Intake

46:56 Understanding Calorie Banking and Cycling

48:47 Mindful Eating Strategies and Client Experiences

49:23 The Importance of Treats in a Fat Loss Phase

51:06 Balancing Enjoyment and Nutrition

52:40 The Journey of Fat Loss and Personal Growth

56:41 Strategies for Success in a Fat Loss Phase

01:00:52 Setting Realistic Goals and Expectations

01:03:05 Preparing for Challenges During Vacation

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this conversation, Carmie and Dal discuss various aspects of health, parenting, and coaching. The discussion transitions into insights about the healthcare system, the financial barriers clients face when seeking coaching, and the importance of inner work versus outer transformation. They emphasize the need for compassion in coaching and the significance of understanding clients' unique situations. The conversation concludes with reflections on personal growth and self-acceptance, highlighting the journey of navigating life as parents and coaches.

Takeaways

Morning routines can be challenging but are essential for health.

Hair care can be a complex process, especially for children.

Parenting often involves dealing with unexpected health issues.

The healthcare system has its flaws, impacting access to care.

Financial barriers are a common concern for clients seeking coaching.

Inner work is crucial for lasting transformation.

Compassion is key in coaching relationships.

Clients may have deeper issues that affect their health journey.

Personal growth often involves overcoming past failures.

Self-acceptance is a journey that requires time and effort.

Chapters

00:00 Morning Routines and Health Choices

02:56 Hair Care and Parenting Challenges

05:55 Humorous Parenting Stories

08:53 Healthcare Experiences and Perspectives

11:59 Financial Barriers to Coaching

17:06 Understanding Deeper Motivations for Health

23:54 The Role of Empathy in Coaching

27:27 The Importance of Authentic Messaging

28:25 Empathy and Understanding in Coaching

29:43 The Dangers of Status Symbols

32:35 The Inner Work of Coaching

33:25 Investment in Coaching: Overcoming Past Failures

35:59 Building Trust with Clients

37:33 The Role of Inner Work in Client Retention

38:19 The Rigid Coaching Approach vs. Flexibility

41:38 Meeting Clients Where They Are

44:16 The Importance of Emotional Regulation

46:08 Finding Happiness Within

48:23 Transformations: Inner vs. Outer

50:48 The Balance of Systems and Inner Work

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this conversation, Iris, Carmie, and Dal discuss the challenges and triumphs of navigating pregnancy, motherhood, and fitness. Iris shares her personal journey of weight loss and maintaining a healthy lifestyle while balancing the demands of being a new mother. The group emphasizes the importance of self-care, strength training, and the mental shifts required to adapt to life with a newborn. They also address societal pressures on women to prioritize family over personal health and the significance of building a strong foundation for postpartum recovery. In this conversation, Iris shares her journey through postpartum recovery, emphasizing the importance of understanding one's body, building confidence, and navigating the challenges of body image after childbirth. The discussion highlights the significance of sustainable lifestyle habits, the need for self-care, and the importance of seeking help for postpartum depression. The speakers also challenge societal expectations around 'bouncing back' after pregnancy, advocating for a more compassionate and realistic approach to postpartum health and wellness.

Chapters

00:00 Introduction and Technical Glitches

03:00 Navigating Pregnancy and Post-Pregnancy Challenges

05:45 The Journey to Sustainable Health and Fitness

08:53 The Impact of Motherhood on Identity and Health

12:00 Adjusting to New Realities of Parenthood

14:58 The Importance of Self-Care for Mothers

18:03 Building Strength and Its Benefits in Motherhood

32:36 The Physical Impact of Fitness on Parenting

34:01 Postpartum Fitness: The Journey Back

38:14 Navigating Bounce Back Culture

41:20 Sustainable Lifestyle Changes

45:41 Nutrition and Postpartum Recovery

48:03 Challenging Societal Expectations

52:06 The Importance of Self-Care

56:19 Finding Balance in Parenting

01:00:21 Final Thoughts on Motherhood and Wellness

Connect with Iris on IG @irisdeadlifts

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this engaging conversation, the hosts delve into various themes surrounding self-perception, beauty standards, and the impact of cultural influences on body image. They share personal anecdotes about clutter and home organization, the journey of getting tattoos, and the importance of questioning societal norms. The discussion emphasizes the deeper aspects of health and wellness, highlighting the significance of self-acceptance and personal growth in the journey towards a fulfilling life.

Takeaways

The conversation begins with light-hearted banter about personal appearances and weather.

Clutter and home organization are significant topics, highlighting the challenges of managing family spaces.

Beauty standards and self-perception are explored, particularly in relation to cultural influences.

Cultural norms regarding body image and beauty are discussed, emphasizing the impact on self-esteem.

The journey of getting tattoos is framed as a form of self-expression and rebellion against societal norms.

Questioning ingrained beliefs and societal expectations is a recurring theme, encouraging personal exploration.

The conversation emphasizes that health and wellness journeys encompass more than just physical appearance.

Self-acceptance and personal growth are highlighted as essential components of the journey.

Chapters

00:00 Introduction and Technical Difficulties

01:35 Decluttering and Home Organization

04:41 Reflections on Self-Image and Beauty Standards

07:38 Cultural Influences on Beauty and Appearance

10:37 The Impact of Bullying on Self-Perception

13:41 Evolving Confidence and Self-Acceptance

16:43 Navigating Parental Guidance and Societal Expectations

19:44 Tattoos and Personal Expression

22:43 Breaking Stereotypes and Embracing Individuality

26:40 Tattoos as Personal Narratives

32:24 Questioning Beliefs and Societal Norms

40:13 The Journey of Self-Discovery

47:34 Embracing Change and Growth

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this conversation, the speakers delve into the complexities of parenting & fitness, body image, and the fitness industry. They discuss the importance of exposing children to gym culture, the impact of parental behavior on children's perceptions of fitness, and the societal narratives surrounding body image and dieting. Andrew shares his bucket analogy for nutrition, debunks the myth of 1200 calorie diets, and emphasizes the importance of authentic coaching in the age of social media. The discussion highlights the need for personal responsibility and the value of community support in achieving health and wellness goals.

Takeaways

Parenting can be chaotic, especially when balancing personal time.

Exposing children to fitness can normalize gym culture.

Cultural beliefs about body image can be harmful and limiting.

Home gyms provide accessibility to fitness for families.

Nutrition should focus on nourishing foods rather than restrictive diets.

The 1200 calorie myth is often misleading and not applicable to everyone.

Authenticity in coaching is crucial for building trust and connection.

Coaches should prioritize genuine interactions over transactional relationships.

Personal responsibility is key to achieving health and wellness goals.

Community support can enhance personal growth and success. 

Chapters

00:00 Navigating Parenting Chaos

02:56 The Importance of Gym Culture for Kids

03:31 Creating a Welcoming Environment in Fitness

04:42 Breaking Stereotypes in Gym Culture

07:46 The Role of Parents in Shaping Fitness Attitudes

10:58 The Impact of Gym Accessibility on Families

12:42 Navigating Fat Loss and Family Dynamics

13:58 The Impact of Language on Body Image

15:52 Cultural Influences on Self-Perception

18:16 Challenging Deeply Ingrained Narratives

20:34 Modeling Healthy Behaviors for Children

21:47 Balancing Personal Fitness and Family Time

24:43 Understanding Food Choices and Emotional Eating

28:35 Creating a Healthy Food Environment

34:02 Debunking Myths Around Women and Caloric Intake

39:24 The Dangers of Disempowering Messaging

42:19 Understanding Caloric Misconceptions

46:26 The Importance of Authenticity in Coaching

48:16 Navigating the Fitness Industry's Status Game

Connect with Andrew on:

IG @andrewcoatesfitness

Facebook Andrew Coates Fitness

Website Andrew Coates Fitness

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this conversation, Carmie and Dal explore various themes surrounding personal health choices, family planning, body image, and the impact of societal standards on self-worth. They discuss the significance of empowerment in making choices for oneself, the role of consumerism in shaping personal values, and the importance of preventative health measures. The dialogue also touches on the complexities of plastic surgery, self-acceptance, and the journey towards embracing one's true self.

Chapters

00:00 Navigating Personal Experiences with Menstruation

02:59 Family Planning and Perspectives on Parenthood

05:53 Consumer Choices: Brand Names vs. Value

08:42 The Value of Vehicles and Financial Priorities

11:49 Perceptions of Wealth and Materialism

14:55 Exploring Plastic Surgery: Perspectives and Motivations

19:49 Body Image and Self-Acceptance

24:32 Societal Pressures and External Validation

30:22 Health, Genetics, and Preventative Measures

37:52 Preventative Health Choices

38:54 Navigating Body Image and Surgery Decisions

42:44 Personal Growth and Body Acceptance

43:37 The Impact of Comparison and Judgment

47:55 Empowerment Through Self-Reflection

50:33 Embracing Natural Beauty and Self-Care

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this engaging conversation, Kelsey shares her journey from social worker to fitness enthusiast and competitive bodybuilder. She opens up about navigating injury and rehabilitation, and the mental hurdles that come with bodybuilding prep.

The discussion highlights the realities of the bodybuilding industry, including the pressures, unhealthy norms, and the importance of responsible coaching practices. Kelsey speaks candidly about the disconnect between social media portrayals of fitness and the lived experience behind the scenes. She emphasizes the need for realistic expectations and the importance of enjoying life outside of rigid fitness regimes.

In the second half of the conversation, Kelsey joins Carmie and Dal to explore the deeper relationship between nutrition, emotional eating, and self-awareness within coaching. They discuss the value of flexibility in dietary choices and the importance of identifying emotional triggers around food.

The trio dives into the power of trust, connection, and realistic goal-setting with clients. They explore personal transformation beyond numbers and macros, highlighting the psychological layers of self-sabotage, coping mechanisms, and identity shifts.

Ultimately, this episode advocates for a holistic, compassionate approach to coaching—one that prioritizes sustainability, emotional awareness, and building a supportive community over chasing extremes.

Connect with Kelsey on IG @kelsey_jewelsquad

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Let’s preface this episode by saying we are not the alcohol po-po 😄

This week, we’re talking all things alcohol — from the reality that there is no truly “safe” amount to consume, to what it can look like if you do choose to drink. We also explore how alcohol fits (or doesn’t) into a health and wellness journey, and whether it’s possible to still reach your goals while including it.

Carmie and Dal share their personal perspectives, opinions, and lived experiences, including how reducing or abstaining from alcohol became a key part of establishing and maintaining a lifestyle built on the basic foundations of health.

We also dive into how polarizing the messaging around alcohol can be — swinging between two extremes — and how that kind of all-or-nothing narrative can have a negative impact on the people consuming it. From client experiences to our own, we talk about what that messaging can do and why context matters.

This episode doesn’t promote or discourage alcohol consumption. Instead, we explore how to work around it based on the parameters of your life — and why, for some, that may include seeking professional support. Taking a step back and being honest with yourself can often help uncover what’s really going on beneath the surface.

And as always, if you feel you may have a problem with alcohol, please consult a qualified medical professional. This episode is not medical advice.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal