Work hard, play hard, recover HARD! While we've touched on recovery in past episodes, we wanted to cover this topic along with explaining the concept of deload weeks because they are both so important to achieve the body you want. We can't keep running our bodies into the ground with training and dieting forever. We must recover properly and incorporate deload weeks into our training plans. Listen in as we explain more!

Time Stamps:

(0:50) All Things Recovery and Deloads

(3:45) Crossfit Documentary

(7:55) Maddy’s Past Recovery Issues

(17:50) Soreness Aspect

(30:40) Phone Battery Analogy

(38:30) Tying it All Together

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Do you remember your New Year's resolutions you set for 2021 at the beginning of the year? It's okay if you don't! It's easy to feel super motivated when a new year comes along but we tend to lose that motivation by the end of the month or sometimes sooner. We want you to hit the goals you set so today, we are diving into how to set SMART-er goals this time around and what steps you need to take to make sure your goals are achievable! Please DM us your goals! We would love to hear them!

Time Stamps:

(0:50) New Year’s Resolutions

(4:15) New Year's Fact

(12:00) Track Analogy

(17:50) One Year with DLDNation

(22:10) Sleep and Water

(22:33) SMART Goals

(30:04) Data Nerds

(32:46) Attainable

(38:51) Relevant

(42:00) Online Business Example

(48:20) Send Us Your Goals!

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Is fitness becoming boring to you? Feeling like you're doing the same thing over and over again and want to change things up because you think you'll get better results? We are here to tell you the boring feeling is NORMAL and NECESSARY for the transformation you want! In this episode, we'll explain why you need to shift your perspective on this topic, how a maintenance phase is like a tree in the winter, and how you can make the journey less boring while sticking to the principles that will get you results!

Time Stamps:

(0:48) The Process is Boring

(5:35) Shifting Perspectives

(9:02) A Tree in Winter

(15:00) Recomping

(19:00) Shifting Times

(24:50) Food is Boring Too

(30:15) Being Apart of DLDNation

(31:00) How to Not Get Bored

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

The holiday's are fastly approaching and we want you to be prepared this year to both enjoy time with family and friends and stick to your health goals. If you are worried about falling off track the next month or two, listen in because we have a perspective shift for you that will allow you not only to enjoy the food you love around this time of year but continue to make progress in the gym.

Time Stamps:

(1:10) Holidays Coming Up

(3:20) Doing Math

(15:00) Memories over Macros

(18:22) Unpopular Opinion about Stuffing

(30:00) The Scale

(34:48) Please Reach Out to Us!

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Been in a funk lately? Not only is being a funk not fun but beating yourself up about it just adds on top and we don't want that for you! It's completely okay to have an off day or even week and still be a boss bitch (or man). We'll give you our recipe of dealing with funks, give you examples from our lives, and how to remove negativity and add more positivity in your life.

Time Stamps:

(0:50) Getting Out of a Funk

(6:50) Recognizing the Funk

(16:10) Spencer’s Example of Reels

(25:00) Being Surrounded by Negativity

(31:20) At the Airport

(33:40) Spreading Positivity

(37:10) Adult Coloring is So Underrated

(38:03) Share, Rate, and Review

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Are comfort zones holding you back in your life? Are you wanting to take a courageous leap but enjoy the safety and security that comfort gives you? We get it! We've been there too and on today's episode, we want to explain what comfort zones are in their many forms, give you an amusement park story for context, and give you some insight into our lives of how we are stepping out of our comfort zones.

Time Stamps:

(0:50) Comfort Zones in Multiple Forms

(2:10) Quick Amusement Park Story

(8:00) Breakup Example

(19:50) Fulfillment

(26:17) Spencer and Standup Comedy

(29:10) Maddy’s Instagram Pivot

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

You know you've said this to yourself before… "I'll be happy when…" You're about to hear a ton of great analogies but understand that with this mindset, you're continually moving the goal post on your happiness. It's time we stop saying this to ourselves and employ more gratitude. When we do reach our goals, we will feel that much more accomplished and grateful.

Time Stamps:

(0:52) I’ll Be Happy When…

(4:00) Client Example

(5:25) Reverse Dieting

(12:38) Video Game Analogy

(26:00) Flexible Dieting Approach

(38:00) Share, Rate, and Review

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

Tired of being tired come Monday when you had a blast over the weekend? Feeling guilty about not getting your adulting done when you have the time and you're feeling stressed and scattered? YES we've been there too but it's important for us not to completely blow our days off with partying or doing nothing. We have to get a few things done before the fun happens to set ourselves up for success the next week so we are going to explain how we've been able to navigate this particular topic, the idea of swapping, and practical tips you can use this weekend in your own life.

Time Stamps:

(0:33) Optimizing Your Days Off

(6:02) The Rollercoaster Analogy

(7:44) This Podcast for Example

(15:40) The Idea of Swapping

(20:52) Shoutout to Forest

(26:50) The 3 Simple Steps

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

@Iknowforrest (mentioned in the episode)

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

We are back and we are so excited to talk about this topic because we think it resonates with a lot of people. Everyone has busy lives and hectic schedules and sometimes we need to give ourselves grace. Other times, we know we have the time and attention but don't take the actions we know we should. Today's episode is how to spot which is which, how to plan for action, and our experiences with this topic.

Time Stamps:

(0:53) Grace vs Excuses

(6:10) Conscious Incompetence

(8:00) Modern Family and Television

(14:30) Spencer’s Previous Work Schedule

(27:00) The Importance of a Plan

(36:55) Please Share!

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!

As we prepare for our trip home to Rhode Island, we thought a great topic would be how to stay "on track" while you're traveling. It can be very hard when you are thrown off of your normal routine to stick to your current nutrition and the snacks are EASY and EVERYWHERE you go. While there's nothing wrong with snacks and indulging, it's important you ask yourself, "what kind of trip is this?" And, "How do I want to feel during my trip?" Today's episode will give you insight on not only traveling but some helpful actionable tips as well!

Time Stamps:

(0:31) Staying on Track with Traveling

(2:30) Quick Story

(12:00) Quick Prep and Cost Effective

(21:00) Make it a Game

(24:30) What Kind of Trip is it?

(35:20) Memories over Macros

(39:10) Put the Snacks in the Backseat/Trunk

(41:20) Please Message Us!

(42:47) Please Share!

----------------------------

Follow Us on Instagram!

@health_n_humor

@maddy_cusumano

@spencer_desiata

----------------------------

Ready to take your health and fitness to the next level and work with us 1-1? Click here to apply for coaching through DLDNation!