Finding Fitbliss

This is a live recording of our Fitbliss Connect Community call where our team discussed how to actually optimize your training so your time, energy, and effort start working for you. You can view the full discussion notes here.

We cover:

• How to fuel your workouts for better strength, performance, and recovery
• Why under-eating (especially around training) can stall progress
• The difference between working out vs. actually training
• How to use rest periods, intensity, and progressive overload effectively
• Intra-workout carbs and when they actually matter
• Hydration mistakes that can quietly impact performance
• The biggest execution gaps we see (even in experienced lifters)
• How to create focus, intention, and presence in your sessions
• Post-workout strategies to support recovery and long-term results

You'll also hear real-time insights, questions, and experiences from clients and coaches inside the Fitbliss community.

If you've ever felt like you're doing "all the right things" but not getting the return you want… this episode will help you close that gap.

Fitbliss Fitness is an evidence-based coaching company focused on helping you optimize your training, nutrition, recovery, and lifestyle for long-term, sustainable results.

In this episode, Jess sits down with our wonderful coaches Carrie, Kassie and Sarah to discuss all things self love.

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In this episode, Jess sits down with our team Registered Dietician to discuss the benefits of ingesting Omega 3 fatty acids and the key differences between taking fish olil and eating fatty fish.

LINKS:

FITBLISS BLOG

FDA BLOG ARTICLE

In this episode the team sits down with Jessica Oakley, licensed therapist, to discuss all things ADHD, including what it is, how it impacts people differently, the importance of diagnoses, treatment options, strategies and behavior therapy techniques to manage it alongside your fitness and nutrition goals.

If you'd like to work with us, we are currently accepting coaching applications.

FITBLISSFITNESS.COM

JESSICA OAKLEY'S PROFILE ON PSYCHOLOGY TODAY

TIMESTAMPS:

00:00 - 03:20 Catching Up

3:28 - 9:06 Introductions + Some Research

9:07 - 16:13 ADHD Definition, Diagnosis + Lived Experience

16:14 - 20:49 ADD V ADHD (Spoiler: There is only ADHD)

20:50 - 39:05 Systems, Addarall, CBT, Talk Therapy + Lifestyle Changes

39:06 - 44:22 Tips for Fitness and Nutrition with ADHD

44:23 - 49:34 Hyperfixation, Loss of Focus and Instant Gratification

49:35 - 55:49 Training and Mindset Tips + Some Random Ramblings in true ADHD fashion

55:50-57:16 Goodbye and Thank You for the Reviews!

In this episode, Jess sits down with our Chief Science Officer and Master Lifestyle, Powerlifting and Physique Coach, Natalie Adair-Suazo for a crash course on adding cardiovascular training to a lifting regime (and vice versa). For a comprehensive read on the current research, check out this blog post.

If you need help with your goals, please fill out a coaching application to schedule a free consultation with one of our professional health and fitness coaches.

Please support our work by leaving us a review on Apple Podcast, Spotify, and/or Google.

In this episode, Jess sits down with Lynndsey and Chantel to ask questions sent from our listeners and clients. The general theme was Setting Goals in 2024 and the ladies get into some hot topics. If you like this style of episode, please let us know and if you would like to submit a question, please use this link.

FITBLISSFITNESS.COM

INSTAGRAM.COM/TEAMFITBLISS

TIMESTAMPS:

00:00-06:00 - INTRO

6:50 - 15:00 - BACK PAIN AFTER LIFTING

15:20 - 27:55 - OUR THOUGHTS ON 75 HARD

28:00 32:27 - TIPS FOR TRAINING AT PLANET FITNESS

32:30 - 44:00 - TIPS FOR ACHIEVING A MORE "TONED" PHYSIQUE

44:12 - 51:00 - MANTRAS FOR 2024

51:00-55:00 - COACHING DISCOUNT, GOOGLE REVIEW, THANK YOU!

In this truly bite-sized episode, Jess asks our team Registered Dietitian, Julie Hansen, and coach Katie Crawford all about Insulin Resistance. Jess learns that a lot of people may be struggling with insulin resistance and not even know it. The bottom line is, if your body is showing sings of insulin resistance, your metabolism is not functioning at its best and it can make it more challenging to lose, or even maintain, body weight and this condition is often associated with other chronic health conditions.

Schedule a free consult: fitblissfitness.com/coaching-application/

Instagram.com/teamfitbliss

instagram.com/katiekeepsitreal

instagram.com/mathesonjesss

instagram.com/jhan.sen60

Semaglutide Episode

TIME STAMPS

Introductions - 00:00 - 2:45

What is Insulin Resistance Is and Who is at Risk - 2:45 - 6:00

Katie's Personal Experience with Insulin Resistance as an Athlete - 6:00 -7:00

Insulin Resistance is a Pre cursor to Type 2 Diabetes - 7:00-7:52

Is IR Reversible? Basics to Make Improvements - 7:55 - 9:42

Katie's Detailed Overhaul to Improve Fasted Glucose Levels - 9:43 - 11:00

Supplements and Carb Context from Julie - 11:00 - 12:50

Brief Explanation of Medications, Semaglutide + Metformin 13:00 - 15:00

Getting Blood Work Done + Wrap Up - 15:00 - 16:43

Please note, Fitbliss Fitness, LLC is not a doctor and our podcast is not intended to be taken as medical advice.

This episode starts with Natalie, Lynndsey and Sami sharing perspectives to help our listeners get through the rest of the holidays and their personal updates. Natalie shares a little about her recent autoimmune flare and encourages Lynndsey and Sami to be mindful of their language when talking with their clients going through autoimmune issues.

Next, Sami leads a in depth conversation about birth, the 4th trimester and she and Coach Kelsey share their birth stories and everything they've learned over the course of having three children in three very different birth scenerios.

Links:

instagram.com/sami.g.fit

instagram.com/kelseyy.fitness

instagram.com/strongpregnancy

instagram.com/teamfitbliss

fitblissfitness.com

Fitbliss Stong Pregnancy Guide

Time stamps:

1:00 - 5:00 - Hellos + The vibe this week in check-ins and what tools we are suggesting our clients use

5:00 - 8:46 What to do if you have fallen off track with your goals

8:47 - 16:50 Natalies Update plus talking about autoimmune flares

16:51 - 21:30 - Lynndsey and Sami's Update + the theme of the day, we can't control everything

21: 52 - 24:40 Episode intro

24:41 - 46:09 Kelsey's Birth Stories

46:10 - 1:00:04 - Sami's Birth Stories

1:00:05 - 1:09:00 Approaching a "fit" Pregnancy + Finding a Middle Ground

1:09:00 - 1:15:00 Post Partum Fitness, Hormones and Support + How Your Needs Change Each Pregnancy

1:15:00 - 1:17:00 - Postpartum Therapy

1:17:00 - 1:23:00 - Most Suprising Things About Becoming a Parent

1:23:00 -1:26:00 Our Best Advice for New Moms

1:26:00-1:31:00 Limiting Time on Social Media

1:31:00 -1:35:00 How Has Our Coaching Philosophy Changed Since Becoming Moms

1:35:00 - 1:39:00 Expectations the First Year plus Wrap Up

A candid conversation between Jess and Chantel Hall, IFBB Pro and Master Lifestyle and Bikini Prep Coach, all about glute training.

This is a neat episode as Chantel provides so many nuggets of wisdom from her experience as an athlete and her experience training hundreds of people to their lifestyle and contest prep goals.

This is a great episode for anyone looking to build muscle specifically for aesthetics or bodybuilding, but as you'll learn from Chantel, strength is part of creating shape as well!

instagram.com/teamfitbliss

instagram.com/fitbliss_elite

instagram.com/chantelhall_ifbbpro

fitblissfitness.com

Episode Timestamps

00:00 - 2:15 - Introductions

2:15 8:12 - Utilizing Cutting and Building Phases to Reach Glute Goals

8:13 - 12:04 - Mind Muscle Connection, Rep Ranges + Progressive Overload

12:05 - 14:20 - RPE

14:20 - 19:00 - Chantel's Favorite Glute Exercises

19:01 - 24:10 - Cues + Core Stability

24:11 - 26:11 - Anterior Pelvic Tilt (and more glute clenching)

In today's full-length episode, first, we will catch up with Natalie, Sami, and Lynndsey on all things work/life/school updates and Thanksgiving plans. Then we move on to a roundtable discussion with our Chief Science Officer Natalie, Founder Lynndsey, and Master Coach Katie on all things Ozempic/Semaglutide and other similar drugs. The ladies don't hold back on this episode; you can hear them discuss coaching considerations in real-time. If you are considering one of these drugs or interested in having an evidence-based understanding of the drug(s), alongside our professional experiences -- this is an episode for you!

LINKS

For coaching - fitblissfitness.com

Follow us on Instagram @teamfitbliss

Evidence-Based Blog- https://fitblissfitness.com/2023/04/19/semaglutide-what-it-is-and-isnt/

Timestamps

1:06 - 16:07: Life, Work and School Updates for Natalie, Sami and Lynndsey

16:08 - 17:50: Topic Intro

17:54 - 21:10: Katie's Intro + Background Info

21:11 - 1: 29 - Open Coaches Discussion

1:30: Podcast Review Spotlight