In this episode, Gary and Will talk about the good and the bad when it comes to cell phones.

It seems all we hear about is how they destroy all our efforts, but the reality is they are a big part of our everyday lives.

It is key to learn how to manage our "digital environment" to work in our favor.

The coaches go into different ideas, apps, and functions you can use to aid your fitness goals with the use of your cell phone.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:00 - Intro

2:15 - Gary and Google

2:51 - Tracking Phone Usage

4:00 - Digital Accountability

5:27 - Habits and Streaks

7:14 - Food and Workout Tracking

8:28 - Bedtime Settings

11:18 - Do Not Disturb Mode

13:35 - Phone Notifications and Apps

14:40 - Dog Crap App

16:00 - Gamify Steps

In this episode, Gary and Will talk about the spectrum of food processing.

Gary shares a story about cracking walnuts that started the thought experiment of thinking about where all our food "starts".

The coaches share multiple examples and stories with food and various types of processing and what it means for our relationship with food.

We think those working through their own nutritional environments and eating habits will find some useful strategies in today's episode.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

Today's episode features a sit-down conversation with Coastal Strength & Fitness client, Ken Kelley.

Ken is a retired military veteran who found exercise and healthy eating later in life after a scare at the doctor's office.

Ken shares his journey of losing over 80 pounds and what works best for him.

The benefits he has found from finding a quality coaching program and environment that helps push him when needed while providing accountability and support outside the gym as well.

He dives into some great stores of his time in the military, and most importantly, shares his love of karaoke and we find out his go-to song.

Thanks for listening!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

Gary and Will are talking post-Thanksgiving mindset and strategy tips this week on Fit For Life Radio.

Sharing their own holiday experiences and ways to handle these indulgent times while still keeping in line with your health and fitness goals.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:00 - Intro

0:20 - Coffee, Hoodies, and Hats

5:05 - Months of "Holiday" Eating

6:05 - Baseline Habits

8:35 - Gary and Will's Thanksgiving

18:10 - Sticking to Baseline Habits

20:00 - The Transition Back to "Normal"

22:30 - The Vacation Phenomenon

24:02 - We're Wired to Indulge

26:00 - You're Responsible For What You Eat

26:54 - Putting Individual Foods on a Pedestal

31:15 - McDonald's and Portion Control

33:24 - Gary's Gift Woes

34:00 - 4 Weeks Until Christmas

November is American Diabetes Month, a great time to highlight the link between exercise, diet, and the disease.

The coaches go over some recommendations from the American Diabetes Association, who say 30 million Americans have diabetes, the seventh leading cause of death in the United States.

The ADA says we can take steps to prevent type 2, the most common form by: “Staying at a healthy weight, eating well and being active. With these steps, you can stay healthier longer and lower your risk of diabetes.”

The coaches dig into exercise and diet tips and actionable steps you can take with your movement and eating, along with bringing awareness to diabetes month and their Big Step Up initiative:

The Big Step Up challenges us to move forward and strive for better health, no matter how small the step may be. Here’s what you can expect:

• Week 1 - Awareness

• Week 2 - Detection

• Week 3 - Management

• Week 4 - Thriving

You can learn more at www.diabetes.org

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

In episode #104 we compare two on-the-go food options:

- A McDonald's Cheeseburger

- Lenny & Larrys Complete Cookie

The coaches discuss their various nutrition profiles and contents, along with the pros and cons of choosing one or the other in certain scenarios you may find yourself in.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

Have you ever found yourself "searching" for motivation?

Or maybe even wondering if motivation is a myth?

Today's episode of Fit For Life Radio is all about motivation with our special guest, Dr. Pressley, assistant professor in the department of psychology and Teacher Preparation at Christopher Newport University.

We dive into a few different theories of motivation:

-Control Value Theory

- Expectancy Value Theory

- Self-Determination Theory

We make sure to leave you with actionable tips and strategies you can use in your life to help harness motivation.

This is an episode you won't want to miss and we are excited to share with you.

Dr. Pressley received his Ph.D. in educational psychology from Florida State University and has a background in elementary education. He is currently an assistant professor in the department of psychology and Teacher Preparation. He currently serves the Center for Education Research and Policy at Christopher Newport University. His research focuses on teacher lives, development, and effectiveness.

You can reach Tim at:

757-594-8090

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

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

Will's Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:00 - Intro

1:10 - Dr. Pressley Background

3:45 - The Reason for this Episode

5:10 - Does Motivation Exist?

6:10 - What is Motivation?

8:20 - Past Experiences with Exercise

9:48 - Playing Sports as Kids

10:40 - High vs Low Self Efficacy

12:35 - Relating to Other People

14:45 - Globo Gyms vs Group Fitness

15:50 - Self Determination

17:28 - People Don't Like Being Told What to Do

20:48 - Failure, Efficacy, and Hopelessness

22:55 - Valuing the Outcome

24:30 - Having a Larger Goal

26:00 - Setting Realistic Goals/Expectations

27:50 - What Motivates Tom Brady?

30:00 - Proving People Wrong

31:20 - Tim's Competitive Drive

33:50 - Having Control Over the Outcome

35:30 - Gary, Rogaine, and Control

38:03 - The Rock and His New Song

40:05 - Differences Between Mean and Women's Gym Motivation

42:20 - Delayed Gratification

43:45 - Halloween Candy

46:40 - Coaches and Accountability

49:20 - Intrinsic vs Extrinsic Motivation

52:00 - Extrinsic Motivators in School

54:30 - SOL Testing

55:28 - Podcasting and Intrinsic Motivation

58:00 Process vs Goals

60:40 - The Wrap-up

Halloween kicks off the unofficial start of the holiday season.

A season where many of us are guilty of shutting down our exercise and eating efforts.

But, instead of the all-or-nothing, on/off approach...

The coaches dig in on why it is so important to not hit the pause button and still keep your habits alive.

Check out today's episode for tips and thoughts on the issue and find out our favorite Halloween candy!

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Timestamps:

0:40 - The Holiday Season

1:55 - Shutting Down for the Holidays

3:30 - Holiday Weight Gain

4:00 - Turning the Dial

7:12 - Dieting on Holidays

10:00 - Eating Like You're on Vacation

10:45 - Leftovers

12:45 - Throwing Away Food

14:17 - Cheap-to-Produce Foods

15:20 - Plan Holidays Better

17:45 - Halloween Candy

19:41 - Gary and Will's Candy Preferences

23:20 - Top Halloween Candy

26:00 - Ultimate Sour Meal

It is key to realize that as we age muscle should become even more important to us.

All too often, we only value it in our 20s as something to help us look good and perform peak feats of fitness.

But, the reality is muscle is key for functioning... simple things like getting out of bed or off the floor.

In today's episode, we go into the importance of muscle as we age past 40 and why you should value it.

In today's episode we answer common fitness, diet, and health questions that can often be overlooked, yet still commonly asked.

What are the best habits for better posture?

What are the top 5 weight loss foods?

How can I lose belly fat?

What is the best way to increase cardiovascular endurance?

Some of the answers may be disappointing, but knowing these fundamentals is key to getting in the right mindset for long-term success.

Thanks for listening!

* We had some technical difficulties (forgetting to plug in my mic :) ) The volume/mic plug in improves at 7:30min mark.

Thanks to our sponsors:

Coastal Strength & Fitness:

www.coastalfitnessva.com

Coastal Nutrition Coaching:

Instagram: https://www.instagram.com/coastalnutritioncoaching

Website: bit.ly/coastal-nutrition-coaching

Social:

Garys Instagram: https://www.instagram.com/garydeagle

Wills Instagram:

https://www.instagram.com/grillshively

Time Stamps:

2:20 - Best Habits for Better Posture

3:45 - Strength Training and Posture

4:50 - Shoes and Posture

5:30 - Posture is Fluid

7:10 - Daily Movement

8:07 - 5 Most Weight Loss Friendly Foods

9:00 - Thermic Effect of Protein

11:30 - Protein and Fiber

13:55 - Are Pomegranates Practical

15:40 - Can You Freeze Fat Off?

18:00 - Spot Reducing

19:30 - Best Time of Day to Workout

21:00 - Surgery is Scary

23:08 - Increasing Cardiovascular Endurance

27:00 - Should We Cut Out Sugar?

28:30 - Restricting and Bingeing

29:30 - Why Do We Call Them "Hot Dogs"?

32:50 - Meal Planning on $40/Week