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

THIS WEEK’S QUESTION:

“How Do I Successfully Transition to Maintenance?” asked by: Isa

Want your question answered? Click the link below:

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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

This was an eventful summer for us!

Kim spent a few weeks road tripping down the East coast with her family.

Sam, Sarah, and Marci spend a week galavanting through London and Paris.

Plus a few random adventures here and there that had the ability to throw us off our game.

But we were all able to stay on track just fine.

On this week’s episode of The Decades of Strength Podcast we share our own tried & true tactics for successful, stress free vacation eating. Along the way we let you in on our own past struggles with travel diets: skipping trips out of fear of getting fat, extreme overindulgence & everything in between.

If you’re tired of being fearful of gaining weight on vacation, if you’re ready to be done with feeling out of control around food while traveling, you’ll want to give this episode a listen.

We give you actionable strategies for your mindset, your meals, your movement & even your re-entry into post-travel life.

Don’t let another trip come and go before you get a handle on this!

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

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

Let’s not sugar coat it. Change is hard.

Whether it’s other people in your life trying to sabotage your efforts, or the voice inside your own head doing the same.

We all have stories that we have created in our mind as to why we can’t move forward in our life. And the more we choose to believe them, the harder it will be to create the lasting change we desire.

In this episode, we talk all about the struggles we had to overcome as we created the new version of ourselves. And we give you the tools for how to do the same.

You’ll walk away with the confidence to know that you have the ability to rewrite your story at any time. And once you do, you will be powerful beyond measure and on the road to change your life for the better, once and for all.

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

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

Growing up, did your parents or caregivers force any food rules upon you?

Maybe you had to finish everything on your plate before you could leave the table.

Or perhaps you couldn’t have dessert until you finish all of your dinner.

Do any of those sound familiar?

And if so, do you find yourself continuing to cling to these rules, even if they may no longer be serving you?

In this week’s episode we talk all about common food rules and how they can lead to some unhealthy behaviors that either keep you feeling restricted or hold you back from making progress towards your goals.

But wait, there’s good news! You are the adult now. Which means you get to re-write your food rules story and create ones for yourself that give you the freedom to make the choices that will best serve your body and soul.

Food Rules:

FInish your plate

No dessert if you don’t eat your vegetables

No soda or sugary treats

No snacking in between meals

Make sure you snack in between meals so you don’t get hungry

Ask before eating anything

Seconds aren’t allowed

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

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

Are your weekends your weak-end?

Do you find yourself being so restrictive with your diet during the week, but come Friday night, all bets are off?

Does it ever feel like you’re using the weekends to escape from a life that stresses you out or has you feeling unfulfilled?

Do you have a hard time creating boundaries for yourself around the weekends, or do you find yourself following the crowd to fit in with what everyone else is doing?

We’ve found that the majority of our clients are in complete denial about just how much the weekends can impact their progress. Even if it they are killing it in the gym and nailing their nutrition during the week. While a few days of overindulging might not seem like it would make much of a difference, your weekend behavior can be one of the greatest forms of self sabotage.

If you’re ready to get a handle on your weekends once and for all, you won’t want to miss this week’s episode.

In this episode, we share:

Our own experiences with the weekend eating and drinking. Both in what we used to do that kept us stuck and how we navigate them now.

Why your weekend behavior can absolutely hold you back from reaching your weight loss goals.

How to re-write your own weekend story so that you can enjoy yourself without ruining all of the progress you made during the week.

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

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

Do you ever feel like there is so much information out there around fitness and nutrition that you don’t even know where to start? Do you feel overwhelmed by conflicting advice to the point that you end up not taking action at all? Or have you been following a diet and exercise plan for a while now but are continuing to spin your wheels?

If so, we get it. Because we have all been there. It took us years, and many mistakes along the way, before we finally found a way of eating and exercising that was sustainable, enjoyable, and finally got us results!

We want to take the feelings of overwhelm and guesswork out of the equation for you, so that you don’t have to waste any more of your precious time or mental energy scouring the internet for the perfect plan, or falling victim to really bad advice.

In this episode we share how we got started and the horrific things we believed and tried along the way. But more importantly, we give you tips and tools you need to start taking action immediately so you can finally get those results you’ve been working so hard for.

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

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

Do you hate the thought of putting on a bathing suit? Do you try to cover up your cellulite because you fear other people will judge you? Or worse, do you avoid social situations all together because you’re ashamed of how your body looks? If that sounds like you, don’t worry, we’ve got you, boo! Each of us wasted far too many years and missed out on countless opportunities where we could have been making memories because we didn’t want to be seen in a bathing suit. And we don’t want that for you. If you’re ready to finally feel confident in your skin, this epidote is for you! We are here to let you know that EVERY BODY is a bikini body.

In this episode we share:

The sad (so many precious moments missed)

The surprising (one of us didn’t put on a bathing suit for almost 7 years!)

And the downright hilarious (two-toned skin could actually become all the rage.)

You’ll walk away from this episode with the tools you need to feel like your most confident self. We want you to rock that bikini loud and proud and soak up every last bit of summer.

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

Follow Sam: @saltylifts

Follow Marci: @marcinevin

Follow Sarah: @sarahdufflifestyleandfitness

Follow Kim: @kimschlagfitness

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