Fit to Live Podcast

After almost a year of weekly uploads, it's time for me to take a little pause. I will use this time to rest, reflect, and reset so I can continue to bring intentional and valuable content to you all. Thanks for the support over the past year. I appreciate you all so much!

In the meantime, check out previous episodes, connect with me on Instagram, and check out my 1-1 program.

Bye (just for now) friends!

Ever feel like the generic advice of "manage your stress" leaves you feeling more stressed than before? In this episode, I break down HOW you can actually manage your stress. You'll walk away from this episode with practical tips and a more neutral view of the term "stress". Enjoy!!

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Lessons I've learned in my 26th year of life, fitness & health edition! Thanks for all the support over the years, and I can't wait to keep growing with you all and providing value to you in your own journeys!

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We've got another great guest on the show today! Dr. Meghan (a doctor of physical therapy), is on today to talk with us all about the pelvic floor AND under-fueling. Two big topics that we get to dive into! This episode includes: understanding the pelvic floor & its role in health and fitness, recongnizing symptoms of pelvic floor dysfunction, tips for taking care of your pelvic floor, relative energy deficiency, consequences of under-fueling, and more! Enjoy the show.

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How do you know when it's time to end a dieting phase? Is there a specific number of weeks? Are there signs you should look out for? We are diving into ALL of that in today's episode! I'll cover 4 main things that could indicate it's time to come out of your deficit and as always, lots of context and practical takeaways throughout. Enjoy the episode!

Don't forget to leave a rating and review to support the show, and share it with someone who would benefit. Appreciate you all!

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Getting started on a fitness journey can be SO intimidating. How much should you eat? What should you not eat? Should you lift or will you get bulky? What exercises should you do? Should you do cardio? Should you track steps? Should you be worries about your hormones?

I see why so many people are scared to start, and give up so soon. So today, I’m going to share with you what I would do if I was starting from square one. In this episode, I cover the 5 things you should focus on FIRST if you are just getting started on your journey. Enjoy the episode!

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Another Q&A this week! When should you use diet breaks? How do you know what ratio of carbs to fats you should eat? How often should you weigh yourself? and MORE. Just a chill episode answering some questions today! I hope you gain some insight and tools for your own journey in this episode. Timestamps are below.

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1:30 - my progress from my deficit

2:36 - What is the best way to set up a 3 day training split?

13:04 - How do I know when I should take a diet break?

18:30 - How often should I weigh myself?

24:45 - How do I know what ratio of carbs/fats I should do?

28:09 - Do I have to track my steps in a cut?

If you feel like you need to train 5 days a week to see progress and feel like you just can't keep up, this one is for you! With the right approach, you can see results without the gym taking up TONS of your time every week. These 10 tips will give you a great starting place, and will show you that you CAN make progress, even with a busy life! I hope you enjoy and learn lots! Timestamps are below.

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1:15 - Intro to the topic

2:35 - Support the show if it adds value to your journey (love you guys thankyou ahead of time!!!)

3:10 - volume allocation (aka you don't have to grow every muscle group in every training block)

6:30 - be intentional with your training split + ideas

13:19 - save accessory work for the gaps (and be okay sacrificing some)

16:05 - use supersets + tips for using them wisely

21:20 - take advantage of your weekends

24:04 - build training into your schedule like an appointment

25:33 - utilize a home/apartment gym in combo with a full gym (+ example)

29:15 - make every rep count (set up, load, intensity, tempo)

31:37 - shift your mindset towards your current bandwidth for training

34:05 - go get your workout even if you could move it to the next day

36:27 - summary & final tips

36:55 - new 1-1 program website !!!

There are several approaches to dieting we can take, but which one is right for you? In this episode, I go over 10 different dieting strategies that I have used either with myself or with clients. Although all of these strategies get at the same underlying principle of being in a consistent deficit, these tools can make adherence easier and more enjoyable, and help to manage general diet fatigue. Remember, you don't have to over-complicate it just because. Find what works for YOU, and that may change overtime! Timestamps are below.

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2:00 - dieting strategies intro

5:10 - the most basic approach

5:50 - (strategy 1) cyclical dieting & planned diet breaks

10:01 - (strategy 2) natural diet breaks

12:43 - (strategy 3) refeed days

15:51 - (strategy 4) trainings & rest day targets

19:20 - (strategy 5) base day + untracked meal

22:15 - (strategy 6) 5 low, 2 high days

24:16 - (strategy 7) 5 low, 2 high days with a built in untracked meal

26:06 - (strategy 8) shortened eating windows

29:43 - (strategy 9) fatigue breaks

30:55 - (strategy 10) intuitive breaks & adapting strategies

33:06 - really important reminder of what matters MOST

34:15 - which option is right for you? (practical application so you don't get overwhelmed by all the options)

36:00 - talk to ya next time!

Today, I am interviewing Dr. Kasey Jo on all things mindset. She has her Ph.D. in Psychology and has been in the health & fitness space for almost a decade. She blends nutrition and fitness with the essential mindset work necessary for success in any health & fitness journey. We talk about behavior change, self sabotage, boor body image, and more in the episode. It's packed with great info and practical tips, and I hope you love it! Timestamps below.

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2:00 - Introducing our guest!

5:30 - Mindset overview / why we can't ignore it

10:01 - Struggling to take action / self sabotage

15:05 - Identity vs self belief

16:20 - Behavioral activation

20:12 - Willpower & environment

22:15 - How to build self belief without "positive affirmations"

29:20 - Overcoming low self esteem & poor body image

38:40 - Sneaky attitudes that might be holding you back

44:05 - How to be patient with the process

49:00 - The rise of mindset coaching

52:15 - Kasey's podcast, IG, etc.