In today's episode, Gary and Will talk about how you can make healthy eating easier.

By creating small wins for things like saying no to the lunch pizza and eating our homemade meal...

And celebrating those small wins...

We can start getting dopamine hits from the good choices that we typically chase in the form of the highly palatable foods that provide us an easy quick fix.

The coaches go into examples of this and discuss their own experiences with this kind of "re-wiring".

Thanks for listening!

Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, the coaches review a study by scientists from the University of Alabama-Birmingham who were looking to test a hypothesis:

They posed there would be no difference in fat gain between people who added 300 calories of french fries to their daily diet for 30 days versus those who added 300 Calories of almonds.

We dig into the details of the study, what happened, and practical takeaways from it!

Thanks for listening!

Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults

In today's episode, Will & Gary cover all things late-night snacking.

It is a common obstacle and roadblock for people to overcome...

Luckily there are a few different ways to approach it. Hopefully, you learn some new approaches and something that may be a solution for you!

Thanks for listening!

If you are interested in working with us, you can check us out locally in Newport News, VA at our gym OR online virtually with our Nutrition coaching program.

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In todays' episode, Will & Gary talk about all things protein powder.

Should you use protein supplements?

It is easy to feel overwhelmed since some of us may even be lured into thinking they are like some form of steroids or something!?

We are here to bust through all the myths and old tales.

Find out:

- the truths

- differences between dairy and vegan

- best flavors

- ways to use protein supplements

- and what to look for if you do decide to purchase some.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:26 - Intro to Protein Shakes

1:10 - Are Protein Shakes Like Steroids?

2:40 - What is Protein?

3:45 - Complete Protein for Vegans

5:15 - Pros and Cons Of Shakes

7:05 - The Benefits of Smoothies

7:50 - Getting Enough Protein

9:05 - Mixing with Food

11:05 - Afraid of Getting Bulky?

15:00 - All Things Smoothie

20:05 - The Guys' Worst Protein Powders

23:40 - Best Protein Powders

31:00 - Favorite Protein Brands

32:20 - Whey Isolate vs Concentrate

33:40 - MLM Protein Rant

In todays' episode, Will & Gary go over convenient fruit & vegetable options you can try incorporating into your lifestyle.

Fruits and veggies can be tough for people because they tend to be more expensive and can go to waste.

Because of this many people just don't mess with them.

It doesn't have to be this way!

We are here to share some options that we have found to be more convenient & affordable.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In today's episode, we are talking about exercises. There are seemingly thousands of exercises in existence.

But, the reality is there are a few that stand the test of time and are the most efficient and effective for most of us.

The coaches discuss the 4 exercises they think are best and cover all your needs if you are looking to be as efficient as possible.

These are the exercises and tools that we find most everyone can learn to execute well and eventually load and work on progressing with!

We also factor in what equipment you have access to as that is a big factor as well for people.

Give it a listen and let us know some of your favorite exercises.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In today's episode, Gary and Will dig into four lies we are all guilty of telling ourselves.

Often, we are our biggest roadblocks...

Shifting the way we "talk" to ourselves and getting real with our actions, priorities, and mindset is a major key to success with our health and fitness goals.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Website: bit.ly/coastal-nutrition-coaching

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:23 - Intro

0:57 - The Blame Game

2:00 - Will's Email Inbox

3:55 - "I'll Wait for the Perfect Time to Start"

7:45 - Good Enough is Good Enough

10:15 - "I Can't Do It"

11:42 - When the Growth Mindset Dies

15:10 - "I'm Not as Good as ____"

18:15 - There's Always Someone Better

21:00 - We Gravitate to What We Excel At

24:20 - "I Don't Have Time"

27:38 - Examining Your Priorities

28:56 - Progress Over Perfection

30:30 - The Snowball Effect

This week on Fit For Life Radio we talk about how the fitness industry still struggles with being a "transaction of fatigue".

This leaves many programs and trainers operating out of fear that to get and keep business they need to make clients as tired and exhausted as possible every time and all the time.

This issue with this is it is actually NOT the best practice and what people need.

Especially for common goals like:

- getting out of pain

- losing body fat

- having more energy

- reducing stress

- improving movement.

We discuss these issues in more detail, along with solutions and what kind of programming is ideal.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

In todays' episode, Will & Gary go over convenient lean protein options you can try incorporating into your lifestyle.

Lean protein is hard to come across in our food environment today as most places prioritize flavor first, which means more calories.

This makes lean protein options harder to find, and typically requires more prep on our end.

Have no fear! We are here to share some options that can work on the go or in a bit more convenient fashion.

Hopefully, you get some useful ideas for today's episode.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:24 - Introduction to Convenient Proteins

2:55 - Liquid Proteins

7:05 - Canned Chicken

8:40 - Low Fat Dairy

11:50 - Pre/Shredded Chicken

13:09 - Frozen Chicken Strips

14:47 - Non-Chicken Breast Options

16:48 - Lean Vegan Options

26:00 - Gary and Will's Convenient Options

In todays' episode, Will & Gary sit down with Coastal Strength & Fitness nutrition coach, Diego Diaz.

They dive in on a book recently read by Greg McKeown titled, "Effortless" and how it relates to changing your nutrition and eating habits.

The coaches dive in to principles laid out in the book and how you can create strategies and mindsets around them to improve your likelihood for diet success.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching

Work with Diego: https://fit.coastalfitnessva.com/coastal-nutrition-diego

Social:

Gary's Instagram: https://www.instagram.com/garydeagle

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:24 - Introduction to Gary's Awful Spanish

3:30 - Effortless by Greg McKeown

5:20 - Make the Harder Things Easier

9:00 - Being Afraid When Things Are Easy

10:20 - Gary's Sweet Potatoes

14:30 - The Value of Saving Time

17:25 - Start with Imperfect Action

18:23 - Cutting Out Snacking

21:40 - Embrace the Small Failures

25:09 - Slow is Smooth, Smooth is Fast

33:00 - Prepping vs Picking Up Food

40:13 - Managing and Embracing Hunger

41:30 - Gary's Lessons Learned

47:08 - Principles vs Methods

49:12 - The Benefits of a Coach

52:20 - The Power of Figuring it Out on Your Own

55:00 - 3 Squirrels a Day

57:40 - You Have to Invest Up Front