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

The holiday season is already underway for many — and for others, it’s just around the corner.

It’s that time of year when celebrations, events, and family gatherings can easily lead to a few extra pounds or a sense of losing momentum with your goals.

In this episode, Carmie and Dal dive into the common struggles people face during the holidays — from navigating a few events to balancing multiple functions that span across different cultures.

They discuss how to approach the season no matter where you are in your health journey — whether you’re in a fat loss phase, maintenance, or just looking for guidance on where and how to start.

They also explore how cultural perspectives shape our experiences around food and celebration, and why the foundation always comes back to the same principles: planning, preparing, and practicing mindful eating.

You’ll hear real conversations about emotional eating, doing the inner work, and finding your voice — especially in moments where setting boundaries or managing food choices feels hard.

Carmie and Dal share how they personally navigate the holidays with self-awareness, intention, and compassion.

Tune in for lots of laughs, relatable stories, and practical takeaways you can use right now — so you can enjoy the season without guilt and stay aligned with your values along the way.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Resistance in your health and wellness journey can show up in many forms—at home, at work, or in your community. It might come from your spouse, family, friends, or even coworkers.

In this episode, Carmie and Dal explore what resistance can look like and share tools and strategies to navigate it, such as learning to say “no” and setting healthy boundaries. They open up about their own experiences with resistance—how they faced it, overcame it, and continue to manage it—especially when influenced by cultural expectations and community pressures.

Social pressure from loved ones is very real. It’s something many of us encounter not only at the beginning of our wellness journey but throughout life. That’s why trusting the process and building confidence through consistent practice is so important. Carmie and Dal highlight how these skills can help you move through different environments and situations with greater ease.

This journey takes time. Both hosts emphasize the value of community and support, and how surrounding yourself with encouragement can be far more beneficial than going at it alone.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Cycle Syncing, Have You Heard of It?

If not, good—because in this episode Carmie and Dal break down why decluttering your environment, both mentally and physically, can be a game-changer for your progress. They dive into how silencing the constant “fitfluencer” noise and focusing instead on what actually works for your life is the key to long-term success.

Comparison can keep you stuck, making you feel like what you’re doing isn’t enough—when in reality, what’s doable for you is exactly what will move the needle forward.

Carmie, a working mom outside the home, and Dal, a stay-at-home/work-from-home mom, share how they’ve each created their own systems for setting up environments that support their goals. They open up about learning to accept that what they do is enough—and why you should too. It’s about taking the pressure off and leaning into what’s sustainable.

This episode is all about simplifying the process so it works for you, not against you. That often starts with decluttering your space, creating mental clarity, and seeking support and accountability—because doing it alone rarely works. Through their lived experiences, Carmie and Dal show how support has been a necessary piece of their puzzle, and how it can be for you too.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

BOO! 🎃 In this spooky (but super relatable) episode, Carmie and Dal dive into the eerie world of October — and all things Halloween! From overflowing candy bowls to haunting old habits, they share real-life strategies you can take home, try out, and see what sticks.

They talk about how they personally approach Halloween in their own homes — from when they buy candy to how they set up their environments for success (for themselves and their kids!). But it’s not just about the candy…

Carmie and Dal dig deeper into the importance of emotional regulation and how it plays a major role not only in navigating holidays like Halloween but in your overall health and wellness journey, too.

This episode isn’t only about Halloween — it’s about how cultural influences and long-held beliefs can shape how we celebrate, eat, and even see ourselves. Expect stories from their childhoods, real-life parenting moments, and a few laughs along the way.

So grab your pumpkin spice, settle in, and enjoy this spooky, insightful, and slightly mischievous episode! 👻

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

This week, we’re joined by a very special guest — Dr. Christle Guevarra — for an honest and insightful conversation about weight loss drugs.

Dr. Christle shares her deeply personal journey, including years of struggling with yo-yo dieting and trying every possible approach before ultimately deciding to explore weight loss medication.

We dive into the meaning of “food noise” — what it truly feels like from Dr. Christle’s perspective — going beyond the popular buzzword to understand the lived experience behind it.

This episode also tackles some of the most common myths and misconceptions surrounding these medications. Together, we clarify what it really means to be on them (or considering them), and why sustainable success still depends on learning and practicing healthy lifestyle habits — whether you’re using weight loss drugs or managing a calorie deficit without them.

We hope you enjoy this incredibly informative and deeply personal episode with Dr. Christle Guevarra.

Connect with Dr. Christle on IG

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

This week’s episode is all about supplements—but not in the way you might think.

Carmie and Dal take a deep dive into the misinformation and marketing that continues to prey on the vulnerabilities of women, the everyday end users. They’ve been there, done that, and share their own experiences with supplement use—spending money on products they believed would finally make their weight loss goals stick. What they discovered is that constantly chasing the “next best thing” can actually rob you of focusing on what really matters: mastering the basics of lifestyle change.

Supplements are meant to supplement—not serve as the foundation for your goals. Using them as a shortcut to weight loss is often misguided, unsustainable, and costly, both personally and financially.

In this episode, they’ll also discuss some of the supplements they do use, and how they occasionally incorporate them with clients. But the real message is clear: lasting, sustainable success always comes back to the fundamentals. Start with the basics, master them, and build from there.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Want to be that grandma dancing and dropping it like it’s hot? Because that’s exactly what your hosts, Carmie and Dal, want to be when they hit the last quarter of their lives. In this episode, they dive deep into quality of life—what it really means to them, the difference between health span and life span, and why living longer doesn’t necessarily equal living better.

They share how their own lived experiences and the changes they’ve made have transformed not only their health, but also how they show up for their kids, families, friends, and relationships. The ripple effect is real, and it cascades into every corner of life. The key? Sticking with it long enough to see those shifts unfold in real time.

It’s not about hitting a certain number on the scale. It’s about embracing lifestyle changes, doing the work inside and out, and learning to live in the moment right now. This episode explores how taking that very first step—whatever it looks like for you—can change the trajectory of your life. Not just in terms of health and medical markers, but in how you experience joy, connection, and the way you show up for yourself and the people you love.

As always, Carmie and Dal keep it real by sharing their lived experiences so you know you’re not alone on this journey. They’re living proof that while change isn’t always easy, it’s absolutely worth it.

So turn up the volume, drop it like it’s hot, and let’s get into this episode!

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Mom guilt — a feeling so many mamas know all too well.

In this episode, Dal and Carmie open up about what mom guilt has looked like in their own lives, how it shaped their choices, and the ways it kept them feeling stuck. They also share how shifting their perspective helped them move forward on their health and wellness journeys, and how their relationship with mom guilt has evolved over time.

They dive into the cultural and societal expectations that influenced their definitions of what it means to be a “good mom,” and explore the different ways mom guilt showed up for them — both as stay-at-home moms and as working moms.

Finally, they reflect on the powerful impact of redefining and reframing motherhood, prioritizing self-care, and how these choices ripple out into everyday life and future generations when women give themselves permission to care for their health and wellness first.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

What is nutrition periodization? In this episode, we explore what it means and what it could look like in your own life. We break down the concepts of maintenance phases and fat loss phases, then dig deeper into the nuances of each.

Carmie and Dal share their personal experiences navigating these different seasons of life. They talk about the lessons they’ve learned, the challenges they faced, and how they adjusted depending on their circumstances. Because here’s the truth: you are not meant to be in a fat loss phase indefinitely. Instead, we discuss how to move in and out of different phases based on what’s happening in your body, lifestyle, and priorities.

As moms, they open up about what these phases looked like not only for themselves but also for their families. This episode also touches on other important terms you’ve likely heard in the fitness community—like plateaus, reverse dieting, and the unique challenges that come with balancing nutrition, fitness, and everyday life.

Everyone’s journey is unique. That’s why this episode emphasizes the importance of finding a rhythm that works for you and learning how to navigate within the parameters of your own life, season by season.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Whether you're working with a coach or taking that very first step on your own, this episode covers some of the basic and practical tools that you can use to support your fat-loss and maintenance goals.

We discuss the importance of tracking — not just as a way to monitor progress, but as a tool for learning about your own habits and mindset. Dal shares how tracking even helped improve her relationship with food.

You’ll also hear practical tips like pre-tracking and pre-logging, which make tracking feel less time-consuming and overwhelming.

We also talk about how “satisfaction is a strategy”, and what that really means in your daily life when it comes to choosing and preparing meals.

Carmie and Dal share what works for their families — from ingredient prep to simple meal-prep systems — and how these strategies help reduce decision fatigue (one of the biggest triggers for eating out or over-consuming calories).

This episode is all about finding realistic, achievable habits and implementing systems that actually fit your life — not someone else’s.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal