Logically Fit

In this episode, KC and Tobi dive into the four essential steps for creating results that last. They break down each stage, offering actionable insights into how you can transform your health and fitness journey. Whether you’re starting from scratch or looking to elevate your current routine, this episode is packed with strategies to help you make lasting changes.

Chapters:

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In this episode, KC and Tobi break down everything you need to know about boosting your metabolism and keeping a healthy body composition. They cover the basics of metabolism, including what it is, how it works, and the key factors that impact it. You’ll learn about the different components of metabolism—like basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), the thermal effect of food (TEF), and exercise activity thermogenesis (EAT). They explain how things like muscle mass, hormones, and even chronic under-eating can either help or hurt your metabolism. The episode also highlights how simple things like walking, getting enough sleep, and strength training can make a huge difference in improving your metabolic health and overall well-being.

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Welcome to the first episode of Coach KC’s Fat Loss Mini Series, where we show you a candid and in-depth view of what I will do to reach my goal of 145 lbs.

Each week, Coach Tobi (who will be coaching me) will review my check-in and progress for you all to see. We will be sharing EVERYTHING! The good, the bad, the ugly. (I hope there isn’t too much ugly lol)

Tobi will explain every step and why so that you can take this information and apply it to your journey too.

I will also be sharing this whole fat loss journey on Instagram and TikTok and will be chasing after the big scary goal of posting every day until I hit my goal or hit 100k followers.

If you want to follow my journey and hopefully learn helpful tips for you to use, click the links below!

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

Use Code 'KC' to save you 15% off Cured Nutrition Supplements for sleep, stress management, cognitive function, and more! ⁠https://glnk.io/73640/kc⁠

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

In this episode, Tobi and I dive into a topic that’s often overlooked but is absolutely essential for your health and fitness journey: sleep. We break down why sleep is such a game-changer when it comes to physical recovery, hormonal balance, cognitive function, and emotional well-being.

You'll hear us discuss how lack of sleep can mess with your progress, from reducing recovery and increasing the risk of chronic diseases to sabotaging your fat loss and muscle gains. We also explore the connection between sleep and muscle growth, the impact of stress on your sleep and food choices, and share practical tips for improving your sleep hygiene.

Plus, we touch on the role caffeine and supplements can play in your sleep quality. Whether it’s building a consistent sleep routine, optimizing your sleep environment, or addressing any underlying sleep issues, we’ve got you covered. This conversation is all about helping you prioritize sleep to level up your health, fitness, and overall well-being.

Chapters

00:00 Introduction and Banter

08:00 The Importance of Sleep for Health and Fitness

15:46 The Role of Sleep in Physical Recovery and Hormonal Restoration

20:08 Sleep and its Impact on Fat Loss and Muscle Maintenance

26:03 Improving Hunger and Satiety Cues through Sleep

30:23 Sleep for Heart Health and Cognitive Function

30:41 Introduction to Anecdotal Evidence

31:30 The Connection Between Stress, Food Choices, and Sleep

35:17 Practical Tips for Improving Sleep Hygiene

42:23 The Role of Caffeine and Supplements in Sleep Quality

51:14 Establishing a Consistent Sleep Routine

56:55 Addressing Underlying Sleep Disorders

Use Code 'KC' to save you 15% off Cured Nutrition Supplements for sleep, stress management, cognitive function, and more!

https://glnk.io/73640/kc

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

In this episode, we delve into the science of mindset, behavior change, and psychology to uncover what really works when it comes to bouncing back after stressful times.

Coach KC shares a personal story about a recent family emergency that required her to put her health on the back burner for two weeks. Discover how she used an evidence-based tactic called compassionate accountability, which has completely changed her life for the better after years of struggling with self-sabotage and feeling at odds with herself.

Unfortunately, much of what you hear from so-called "professionals" about discipline goes directly against what we know in the science world, often leading to self-sabotage and internal battles.

Compassionate accountability is a powerful tool that you can put into action immediately. It helps you approach your nutrition and fitness journey with kindness and self-understanding. Instead of relying on harsh self-discipline, which often leads to burnout and self-sabotage, it encourages a gentle yet firm approach to self-improvement, allowing you to acknowledge setbacks without judgment. This method helps build a supportive inner dialogue that fuels motivation and persistence, making it easier to establish lasting habits and achieve your health goals. It can lead to key skills like emotional regulation, resilience, and mental toughness, both in and out of your fitness journey.

Join Coach KC and Tobi as they eplain how compassion and accountability can transform your habits and regain control of your life.

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

In this episode, Tobi and I aim to simplify the process of building muscle. With so much information out there, it can be extremely confusing, leading many people to spin their wheels without making progress. Our goal is to cut through the noise and provide clear, actionable advice.

We also dive into the virtual Meal Planning Made Simple workshop Tobi and I are doing on July 25, 2024 at 1 PM CST. If you want to enroll for free to attend or get the replay, click here: https://subscribepage.io/mealplanningworkshop

We start by discussing the importance of strength training for building muscle. Consistency and adherence to a well-designed program are crucial, and we emphasize the need for these elements. We also explain the concept of progressive overload, which involves gradually increasing the intensity of your workouts over time.

Choosing a program that aligns with your goals and fits into your lifestyle is essential. We address the misconception that spending more time in the gym leads to better results, highlighting the need for quality over quantity in your workouts. We talk about the importance of lifting heavy, prioritizing recovery, and having patience with realistic expectations.

Throughout our conversation, we focus on finding a balance between optimal strategies and what is sustainable for each individual's lifestyle. We encourage listeners to prioritize their health and well-being while pursuing their fitness goals.

Here's the breakdown of the episode:

00:00

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

In this episode, Coach Tobi and I dive into the hot topic of Ozempic, a medication that has stirred up a lot of debates. There are two main sides to the discussion: some people fully support using Ozempic, while others are completely against it. We like to take a balanced approach and view Ozempic as a tool. It's neither good nor bad on its own; what matters is how it's used.

But before we dive into it, we chat about our partner, Legion Supplements, and how they just came out with a new Mushroom Blend that can serve as a healthy alternative to coffee and/or for a cognitive boost. I will personally be buying this to try it out, especially with the 4th of July Bogo Sale going on until July 7th! Use Code “THRIVINGON” to save 20% off your first order and get reward points after that to save you some money. Also a big thanks to those who use our code! We appreciate the support more than you know.Check them out here: https://legionathletics.rfrl.co/8e2xn⁠⁠

We explain what Ozempic is, what it’s best used for, and the pros and cons of using it. We believe that understanding Ozempic in this way can help you make a logical and well-informed decision for yourself. Whether you're considering it for diabetes management or weight loss, we provide insights that can guide your choice.

Hopefully, this episode gives you the knowledge you need to decide for yourself of your opinion of Ozempic. 

Chapters

00:00 Introduction and Protein Coffee

03:06 Discussion on Legion’s New Mushroom Blend and Comparison to MudWater

05:53 Transition to the Topic of Ozempic

10:11 Understanding Ozempic: Its Intended Use and Effectiveness

13:35 Misconceptions and Considerations for Using Ozempic

16:12 Importance of Medical Supervision and Potential Side Effects

19:51 The Role of Ozempic in Appetite Suppression and Satiety

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 
Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠

In this episode, we dive deep into why building muscle is the ultimate life hack for achieving almost any goal. From making fat loss easier and improving mental health to preventing diabetes, reducing the risk of chronic diseases, and optimizing hormone levels, muscle building is essential. We discuss how achieving a lean and athletic look, improving performance and strength, and enhancing joint support and balance are some of the many physical benefits. Building muscle provides cushioning, joint support, and stability, reducing the risk of falls and injuries. It's not just about aesthetics; muscle building is often referred to as the 'longevity organ' because it plays a crucial role in maintaining independence and vitality as we age, with higher muscle mass associated with lower mortality rates and a better quality of life.

We emphasize the importance of shifting our perspective from "lose fat" to "build muscle." Experts today state that focusing on building lean muscle mass and fueling ourselves properly to maintain a higher metabolism would significantly reduce the chances of struggling with obesity, chronic diseases, and mental health issues. By integrating strength training, proper nutrition, adequate protein intake, and rest into our routines, we can improve our mood, cognitive function, and overall well-being. No matter your age or gender, building muscle is the key to a healthier, more fulfilling life. Join us as we explore how building muscle can help you achieve your goals and transform your life.

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, we talk about hormonal issues and how to figure out if you might have one. We list some symptoms that could mean you have hormonal issues and suggest trying lifestyle changes before thinking about medical treatments. We also warn against quick fixes like medication without addressing your habits and behaviors.

In our conversation, KC and I discuss the next steps to take after you've worked on the basics of health and wellness, why it is so important to get comprehensive blood work done to identify any hormonal imbalances, and what are the next steps if you in fact do have hormonal imbalances.

Our goal of this episode is to help you feel confident and informed about taking action to improve your health in an area that leave more people feeling overwhelmed in lost. If you have any questions do not hesitate to reach out to us. We are here to help any way we can so you can become the CEO of your health.Link to find blood markers to order on your blood panel, our favorite place to order blood work, and how to sign up for a Blood Panel Analysis with Coach Tobi to help you through the whole process.

Click the link below:https://drive.google.com/file/d/1vsRbYgF-Ui2jOULWsGV5EPqERUSkRqwK/view?usp=sharing

Chapters

00:00 Introduction: Hormonal Issues and Determination

04:25 The Role of Basics in Hormonal Health

08:32 Caution Against Quick Fixes and Medication

12:12 The Importance of Consistency and Patience

27:40 Taking a Closer Look: Addressing Hormonal Issues

29:41 Stopping Supplements and Medications

32:10 Importance of Comprehensive Blood Work

46:52 Patience and Willingness to Do Things Differently

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠

Beau Whitman shares his inspiring story of resilience, overcoming cancer, and achieving success in various athletic pursuits. He discusses his journey from being a former gymnast to his experience with dyslexia and ADHD, multiple surgeries, and the discovery of a rare form of cancer. Bo's story is a testament to the power of resilience and determination in the face of adversity. Beau shares his journey of battling cancer, undergoing multiple surgeries, and rebuilding his life through fitness and community. He discusses the challenges, setbacks, and the program he created to help cancer survivors. His story is one of resilience, vulnerability, and inspiration!

Enjoy this episode as he shares his journey of resilience, from battling cancer to competing in Mr. Health and Fitness to inspire others to do the same!

Follow Beau on Social Media:

https://www.instagram.com/beau.whitman/?hl=en

Vote for Beau in the Mr. Health and Fitness Competition here!

https://mrhealthandfit.com/2024/beau-whitman?fbclid=PAZXh0bgNhZW0CMTEAAabO3CILkHjG9pQqz2eUPvN84c9ZF1SJQK-mc7EtIeJSDiVYL-UzPCAwE2E_aem_AY9hPp_qJjkMnTtXle8beqWl0V2hqHDsCw3Iwj7v_QfnM4sGlu3WbFAbS3bkv_YMqMJ9cWF4QyA1ENDDB8MZj_qQ

Beau's Community:

https://www.rebuilttoinspire.com/

Breast Cancer School:

https://www.boobuniversity.com/

Chapters

00:00 Discovery of Cancer and Treatment Journey

25:40 Diagnosis and Surgery: A Life-Altering Revelation

29:22 Recovery and Resilience: Rebuilding After Cancer

34:39 Empowering Others: The Program for Cancer Survivors

50:36 The Journey of Resilience: Battling Cancer to Mr. Health and Fitness

59:01 Empowering Others: Building a Cancer Survivor Community

01:00:35 Finding Purpose: The Power of Resilience and Determination

Free Guides To Download:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠ 

The Ultimate Protein Guide

Download here: https://www.thriving-on.com/the-ultimate-protein-guide

21 Days Free Workouts

Download here: https://www.thriving-on.com/21-days-of-free-workouts

Follow Coach KC and Tobi on Social Media: 

Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠ 

Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠ 

Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! 

Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ 

If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ 

Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: 

Code: THRIVINGON ⁠⁠⁠

https://legionathletics.rfrl.co/8e2xn⁠⁠