Decades of Strength

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“Does fasted cardio burn more fat?” asked by: @hc.ig

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

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Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

𝐅𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬? Wishing you were seeing results faster than they are?⁣

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If so, it might be time to get honest about your consistency. ⁣

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It’s common to blame the program, when in reality, it’s most often yourself you need to point the finger at. ⁣

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So before you hop on the next latest fad or choose to give up all together, ⁣try first being 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.⁣

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Achieving a goal is the result of executing the necessary habits day after day after day. Boring? Yes. Effective? Absolutely.⁣⁣⁣

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𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐟𝐥𝐞𝐞𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐜𝐚𝐧’𝐭 𝐛𝐞 𝐫𝐞𝐥𝐢𝐞𝐝 𝐮𝐩𝐨𝐧. Instead of relying on it, create discipline by building good habits and taking action when you don’t feel like it.⁣⁣⁣

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Overhauling your entire lifestyle is overwhelming and you’re more likely to give up all together because it feels so hard. Pick one habit to change and work on that until it feels easy.⁣⁣⁣

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Find a diet and exercise program you enjoy. ⁣If what you’re doing makes you miserable, you won’t stick to it for long.  Love carbs? Probably don’t want to try keto. Hate running? Training for a half marathon isn't gonna last long.⁣⁣⁣

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𝐅𝐚𝐢𝐥𝐢𝐧𝐠 𝐭𝐨 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐭𝐨 𝐟𝐚𝐢𝐥. Schedule your workouts and pack your gym bag the night before. Do some meal prep a few days a week so you always have healthy meals ready to go.⁣⁣⁣

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𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐛𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲 𝐨𝐟 𝐠𝐨𝐨𝐝. If you stay on track 80-90% of the time, you can be less than perfect 10-20% of the time and still make progress.⁣⁣

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𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐬𝐥𝐢𝐩 𝐮𝐩? 𝐅𝐨𝐫𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐫𝐢𝐠𝐡𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤.⁣⁣⁣

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Celebrate every win. Those positive feelings will keep the momentum going.⁣⁣⁣

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Think back on why you started this journey and remember how good it will feel once you've accomplished your goal and are finally the person you want to be!⁣

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⁣⁣Tune in to the full episode for more ways you can increase your consistency.⁣

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If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!⁣

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We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

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Follow Sam: @saltylifts⁣

Follow Marci: @marcinevin⁣

Follow Sarah: @sarahdufflifestyleandfitness⁣

Follow Kim: @kimschlagfitness⁣

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#stayontrack #howtostaymotivated #consistency #worryfree #WorryLessLiveMore #worryless #havefaith #faithoverfear #controlfreak #controlwhatyoucan #perspectiveiseverything #mindsetshift #fatlosstips #weightlosssupport #howtoloseweight #howtolosefat #howtogetfit #healthyhappylife #losingweightfeelinggreat #overwhelmed #stressrelief #stressfree #stressmanagment #mindsetshift #fitnessmindset #healthymindhealthybody #healthymindset

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“What‘s the First Thing I Should Do to Start Getting Healthier?” asked by: @kathyswusa

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

In a bit of a fitness rut? You’re not alone. We have all four been there (some of us quite recently.)

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In our latest episode of the Decades of Strength Podcast we share with you strategies that we’ve personally used to get out of our deepest ruts.

We’ve listed a few on the graphic here:

1️⃣ Remember why you’re training in the first place. Check in with yourself on your goals & priorities. It’s ok if they change! Be clear in your mind as to what you want to achieve & why.

2️⃣ Rely on habits & dedication instead of motivation. The “m” word gets thrown around a lot, but the harsh reality is you just won’t feel motivated all of the time. Stop waiting for motivation. It may come, it may not. If it does, bonus! If not, rely on good habits (you are building those, right?)

3️⃣ Ensure accountability/tell others your goal: A friend to meet you at the gym, a coach, even an online friend/community to check in with and cheer you on.

4️⃣ Track your progress. Seeing how far you’ve come as well as a path to where you want to go is a great strategy to prevent a rut. It keeps things fresh & interesting.

5️⃣ Make an action plan. “Structure leads to freedom” as Marci so eloquently put it on the podcast. Consistently showing up at the gym without a plan is a one way ticket to Rut city. Hire a coach, buy a plan, join a membership group that includes a plan. Just show up at the gym plan in hand, ok?

You won’t be in this rut forever. No one ever is. It’s a stage, like when a toddler will only wear orange or eat things that start with the letter Q. It’ll pass.

Remember to tune in to the full episode for more details on how to de-rut yourself and to hear our personal experiences.

Head to the Decade's link in my highlights tab to find the episode and if you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!

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We love & appreciate you!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Follow Sam: @saltylifts

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Follow Marci: @marcinevin

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Follow Sarah: @sarahdufflifestyleandfitness

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Follow Kim: @kimschlagfitness

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“Do I really need rest periods or rest days?” asked by: @sofiability

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

Do you think YOUR true happiness can be found by making changes to your body, having the latest beauty treatment or using makeup which promises to change your life by making you “flawless” and “perfect”?

From our personal experience and from working with 1000’s of women between us, we know that some of you believe it will.

“If only I could lose this 10lbs then I would be happy”

“When I have perfect skin that’s when I’ll be happy”

“If I could grow my butt that's when life will be happy ”

These things bring a temporary elated happy feeling, they give you a confidence boost, they make you feel nice but the reality is they are only a sticking plaster.

If you are not at peace in your mind about who you are, if you aren’t living a life that fulfils you or you don’t love and respect who you are inside and out, then no amount of hair dye, facial treatments, lip gloss or surgery will change that.

At the end of the day you can do whatever you want to YOUR body, seriously it’s no one else’s biz.

But you have to manage your expectations of how the outcome will truly impact your life.  

Being aware that your whole life will not transform into this happy magical place just because you lose weight and have perfect skin.

Yes, they can make you feel good along the away but they cannot change the relationship you have with yourself inside your mind and that's where the real happy lives.

In this episode we have an open conversation about;

👉🏻Our own beauty enhancements from the tame to the slightly more extreme!

👉🏻Our struggles with the pressure to be perfect and harsh self judgement.

👉🏻The ageing process and whether you should just embrace it or fight it to the death!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

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Follow Sam: @saltylifts

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Follow Marci: @marcinevin

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Follow Sarah: @sarahdufflifestyleandfitness

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Follow Kim: @kimschlagfitness

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“Do You Need to Track Protein” asked by: Jenny

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

We’re taking a deep dive into a hot topic today.

If you’re ready to get real about your relationship with alcohol and it’s impact on your ability to reach your fitness goals,this episode is for you.

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We share both our own (raw & intimate) personal experiences as well as our experiences coaching clients in managing alcohol while losing weight.

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What is alcohol’s role in your life?

Do you use it as a reward after a hard week? “Ahh, I deserve this glass of wine.”

Do you use it as an emotional crutch?

Maybe you feel anxious in social situations?

Is your social scene/friendship group based heavily on drinking-centric plans?

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We address these dicey topics and provide specific strategies you can use to navigate weight loss and alcohol. Like practically everything else with weight loss, it’s rarely just about the food (or in this case, the drinks.)

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Join us for a frank discussion (as well as a few good laughs as per usual 🤪)

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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

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Follow Sam: @saltylifts

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Follow Marci: @marcinevin

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Follow Sarah: @sarahdufflifestyleandfitness

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Follow Kim: @kimschlagfitness

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“Can You Lose Fat and Gain Strength Simultaneously” asked by: Shiny Penny

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

There are exactly 8 weeks 5 days till Christmas and right now you have 2 choices!👇🏻

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1️⃣You can see these weeks as an opportunity to still make a positive impact on your health and fitness so when Jan 1st hits, you aren’t starting from scratch again! you’ll just be continuing on the journey 🤗

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2️⃣Or you can opt to let the chaos & coldness of this crazy season derail any progress you’ve made so far or use this as another excuse to not even start trying to make positive changes.

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“It’s just not the right time for me to start eating vegetables and moving more, too many parties to go to, and I don’t want to catch a chill!”

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Harsh Truth: The time will never be right, there will always be an excuse! (it’s never the right time to have a baby either 🤪)

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It’s time to stop letting your excuses be bigger than your goals!!! Girllll you got this!!

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​In this weeks episode, we talk about the common struggles & excuses we hear from clients around this time of year (and some we’ve used ourselves!).

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We outline some of our go-to strategies for helping to keep your health and fitness mojo up in the cold winter months, when there are delicious temptations and excuses not to start or just keep up normal day to day habits everywhere!

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If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!

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We love & appreciate you ever so much!

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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness