Fuel, Lift, Thrive Podcast

This episode may ruffle some feathers, especially those who are extremely married to the ideologies of intuitive eating and HAES movement. While I am not completely against either, I do have my opinions about them. In this week's episode Im diving into the intuitive eating principles, breaking them down (all 10 of them), sharing my perspective on them so I can help you see that there is another side of this story. 

Can you be healthy at every size? Can we successfully quit dieting and eat intuitively? Is counting calories obsessive? Do all diets fail? 

Let's find out together! 

Want to quit diets once and for all and finally learn HOW to lose fat sustainably? Join my free 5 day course >> subscribepage.com/coursefree

To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/apply/

I'd love to connect with you..please join me free community group on Facebook here.

If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at [email protected]

Follow me on IG here.

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Welcome to a new season of the podcast. If you’re a previous listener, you’ll notice things have changed around here and that’s because I have rebranded!

The podcast previously called Strong, fit and free is now called Fuel, lift, thrive. Based on the 3 key areas of nutrition, strength training and mindset that I am passionate about as well as how I coach my clients, I am excited for a fresh new season where I get to chat to you and go deeper in all things health and fitness. 

I wanted to kick off this new season with something that I rarely talk about in my content and thats menopause. I watched my mom go through this phase of her life completely clueless on what to expect, what to eat, how to exercise and manage her symptoms and I saw her really struggle with her changing body and couldn’t help her at the time as I wasn’t a coach back then. I also feel this could potentially help women who go through early menopause as well so I hope you find it useful.

I feel like women in general are really underserved in the health and fitness space. Most of the content you see and read on social media serves women who haven’t yet hit menopause and so a lot of the nutrition and fitness advice doesn’t always apply. I hope I can share some advice on the best nutrition, fitness and lifestyle tips to help you manage this new stage of life in the best way possible. 

To apply for the Bodybyless online nutrition & fitness program head over to alessiadcoaching.com/apply/

I'd love to connect with you..please join me free community group on Facebook here.

If you have any questions you would like me to answer or talk about in a podcast, please let me know by sending me an email at [email protected]

Follow me on IG here.

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

References: 

https://medlineplus.gov/menopause.html

https://www.nia.nih.gov/health/what-menopause

https://www.nia.nih.gov/health/what-are-signs-and-symptoms-menopause

https://www.nia.nih.gov/health/hot-flashes-what-can-i-do

https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do

https://www.nia.nih.gov/health/good-nights-sleep

http://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/menopause-101-a-primer-for-the-perimenopausal

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058?p=1

https://www.mayoclinic.org/fitness-tips-for-menopause/ART-20044602?p=1

https://go4life.nia.nih.gov/4-types-exercise

https://ndb.nal.usda.gov/ndb/nutrients/index

http://www.precisionnutrition.com/all-about-menopause

If you've been struggling to lose fat for a long time - it ends now. 

I'm sharing 7 steps to losing fat without losing your mind in this new episode of the Strong, fit & free podcast. 

I know how hard it can be. It can be an uphill battle - but by following these 7 simple strategies - you can finally get results. 

I'd love to connect with you..please join me free community group on Facebook here.

If you have any questions you would like me to answer or talk about in a podcast, please let me know!!

I'm super active on Instagram and would love for you to come say hi! Follow me on IG here instagram.com/alessiad_coaching/ 

To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Well in this episode...I jumped on wanting to casually chat to you guys about mindset, mental health and my own current struggles to keep it altogether and I found myself sharing some real strategies to transform your mind and habits which inevitably will bring you closer to achieving your goals and living your #bestlifenow. 

Life will always throw you curveballs and problems. The true testament of human resilience lies in the simple fact..you're still here, breathing. Living. Fighting. That means it's not over yet. So keep pushing. 

I hope you enjoy this episode. I missed you. 

I'd love to connect with you..please join me free community group on Facebook.com/groups/fuelliftthrive/

If you have any questions you would like me to answer or talk about in a podcast, please let me know!!

I'm super active on Instagram and would love for you to come say hi! Follow me on IG here.

To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

What are your top nutritional challenges? I speak to so many people on the daily and most of the time the same challenges come up. SPOILER : it's not "I don't know what food to eat". I compiled the top 6 nutritional challenges that most people struggle with and I share some practical steps you can take to overcome them. 

Challenge #1: “I can’t stop stress/emotional eating.”

Challenge #2: “I don’t plan my meals.”

Challenge #3: “I eat too fast.”

Challenge #4: “I have a serious sweet tooth.”

Challenge #5: “I eat out a lot.”

Challenge #6: “I don’t have time to prepare meals.”

Tune in to this week's episode! 

Hope you enjoy it.

I'd love to connect with you..please join me free community group on Facebook here.

If you have any questions you would like me to answer or talk about in a podcast, please let me know!!

Follow me on IG here.

To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

Have you ever felt confused about nutrition? Have you constantly asked yourself "what's the best diet?" , "Should I buy organic?", "What about intermittent fasting"..and I'm sure countless other "nutrition" questions have come up in your journey over the years and with good reason! Wanting to eat better for health and to look better is top of mind for a lot of people..but with that comes a lot of frustrating and conflicting information. So what gives? 

In this week's episode, I am sharing with you the ONLY 5 nutrition principles you need to know in order to finally get off the diet merry go round, build a healthy relationship with food and finally find freedom with food forever. These nutrition principles are science based, backed by research and THEY WORK. No fads in sight. 

Once you have mastered the principles, then we can talk tools and strategies. Everyone these days is focused on the tools and strategies. The "best diet" or the latest "superfood" but they completely miss out on the principles that will bring them success...and therefore keep them stuck. Don't be that person. Get educated. Let's go! 

Hope you enjoy it.

I'd love to connect with you..please join me free community group on Facebook here. 

If you have any questions you would like me to answer or talk about in a podcast, please let me know!!

Follow me on IG here.

To learn more about my 1:1 coaching program BODYBYLESS visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

If you are a male who is experiencing body image issues you are not alone.

However, body image issues are often considered exclusively the domain of women. The truth however, is that men can and do also have body image issues. In today’s pop culture landscape filled to the brim with super heroes, this shouldn’t be surprising.  As a fitness professional, it’s becoming more noticeable that men also struggle with body image but it’s rarely talked about so today I invited a fellow personal trainer and coach Jonathan to chat about this topic and we hope to shed some light on this often taboo topic and also offer some strategies for men out there who are battling in silence.

While my podcast is aimed at women's health and fitness - As a coach I cannot ignore my fellow brothers..I hope you enjoy this one! 

You can connect with Jonathan on his instagram at https://www.instagram.com/jonny_reps_fitness/ 

I'd love to connect with you..please join me free community group on Facebook

Follow me on instagram.com/alessiad_coaching/

To learn more about my fueled & fit 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

I am so thrilled to finally be welcoming my first guest on the show. This week I had a chat with Sarah Khalifa about all things anxiety. We spoke about how anxiety can show up in different ways, can exercise actually decrease your anxiety? The different reasons we get anxious, how to manage gym anxiety with some practical tips for those who suffer with the fear of going to the gym and we also discussed whether cardio or strength is better for anxiety, how to workout when you feel overwhelmed or stressed out and so much more. This was such an insightful discussion and I really hope you enjoy it. 

If you suffer with anxiety of any shape or form - and you're considering using fitness to manage your mental health - this episode is definitely for you. 

You can connect with Sarah Khalifa on her instagram at instagram.com/anxietyfitnesscoach and also find her on Tik Tok at anxiety fitness coach. 

I'd love to connect with you..please join me free community group on Facebook.com

Follow me on instagram.com/alessiad_coaching/ 

To learn more about my fueled & fit 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

I'm back! Wow has it been a while. Damn Corona! I wanted to kick off getting back into regular podcasting with an episode that is a little different. This episode is more like a coaching session. Grab a pen and paper or your journal and be prepared to dig a little deep into why it's not just about diet & exercise. If you've tried every single diet and exercise program out there to lose weight and you still find yourself dissatisfied - perhaps it's time to look a bit deeper than calories and macros! 

We dive into primary and secondary foods, the wheel of life and so many more strategies to figuring out what really drives fulfillment and how to achieve a healthy, vibrant and satisfying life outside of diet and exercise. 

Hope you enjoy it.

Follow me on IG here.

To learn more about my fueled & fit 1:1 strength and nutrition coaching visit http://alessiadcoaching.com/apply/

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.

You can find plenty of fitness gurus on Instagram and Facebook eager to tell you how to get skinny thighs or six-pack abs. However, those impressive and perfectly edited photos and even extreme before and after testimonials may be misleading you. 

How can you distinguish between fitness myths and reliable facts? That’s what I am going to be sharing with you on today’s episode. I am going to busting some of the most common health and fitness myths that are keeping you from actually making progress and getting results with your fat loss goals.

Disclaimer: the opinions expressed by Alessia Donato of the Fuel, Lift, Thrive podcast are for educational and informational purposes only, and are not intended as a diagnosis, treatment or as a substitute for medical care.