In this episode, we share some of our biggest mistakes during our health and fitness journey in hopes for you to learn from them and let you know that you are not alone in the struggles you may face during yours. 

But before jumping into it, we do a quick housekeeping update on what's happening in Thriving On. We are putting a waitlist up for 1:1 coaching, we can take FSH/ HSA cards through our newest partner Tuemed, and now take payment plans to make our services more affordable. 

Chapters

00:00 The Journey of Nutrition and Fitness Mistakes

19:24 The Pitfalls of Unrealistic Goals in Fitness

43:08 Consistency and Informed Decisions for Long-Term Health

44:04 Navigating the Challenges of Reverse Dieting and Emotional Thinking

46:11 The Importance of Sleep and Recovery in Health and Fitness

56:56 Mastering the Basics: Making Informed Health Decisions

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 go into providing practical tips on how to eat healthy on a budget! We both have been in situations where we were balling in a budget and had to go through A LOT of trial and error to find ways to eat still healthy. We dive into all the tips and tricks that not only worked for us but for our clients as well to help you take one step closer to becoming the CEO of your health!

Time Stamps:

00:00 Introduction and Podcast Name Change

08:36 Planning and Preparing Meals on a Budget

14:11 Keeping it Simple: The Value of Simplicity in Healthy Eating

22:18 Leveraging Coupons and Discounts for Affordable Eating

25:03 The Benefits of Meal Prepping for Consistency and Savings

28:21 Organic vs. Non-Organic: Making Informed Choices

30:03 Alternative Protein Sources for Cost-Effective Eating

34:08 Buying in Bulk and Shopping at Costco or Sam's Club

39:04 Meal Prep and Deep Freezers

48:45 Affordable Healthy Fats and Grains

55:11 Convenience of Instacart and Grocery Pickup

01:05:19 Meal Prep Services and Eating Out

01:08:46 Saving Money and Sharing Tips

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

At the beginning of this episode, we announce the new name of the podcast 'Logically Fit!' and discuss the reasonings why we cahnged the name... again. lol

Then we dive into the importance of reverse dieting. They define reverse dieting as gradually increasing calorie intake after a period of caloric restriction to re-boost the metabolism. We emphasize the need for reverse dieting after a successful fat-loss phase or chronic under-eating. We explain that reverse dieting is not just about metabolism, but also addresses hormonal changes and psychological barriers.

We then dive into case studies of reverse dieting and an overview of how to do it yourself.

Resources mentioned in the podcast:

DIY Guide to Calculating Your Calories- 

Download Here: ⁠https://www.thriving-on.com/calculateyourcaloriesListen to Noel’s Story of losing 30 lbs through reverse dieting:

https://open.spotify.com/episode/7joo0VHbNFwKlrRgT8K6BS?si=zhpRw8z9TdmyMvjrD2kKPA

00:00 Introduction and Podcast Renaming

06:58 Defining Reverse Dieting

13:28 The Ins and Outs of Reverse Dieting

23:56 Reverse Dieting Case Studies

30:32 Physiological Health and Fat Loss Results

32:29 Gradually Increasing Calorie Intake

34:36 The Importance of Food Quality

37:14 Preventing Fat Gain While Reverse Dieting

40:26 The Role of Carbohydrates and Water Retention

46:22 Having Realistic Expectations and Taking a Longer Approach

50:14 Reaching Maintenance Calories and Preventing Adaptation

53:25 Signs to Increase Calorie Intake

58:14 The Importance of Support and Accountability

01:02:25 Incorporating Strength Training for Body Composition Goals

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 podcast episode, KC and Tobias discuss the concept of 'gaintenance,' which refers to the goal of simultaneously losing fat and gaining muscle while maintaining a balanced calorie intake. They also highlight the benefits of gaintenance, such as improved body composition, increased strength, enhanced bone health, and better overall health. The hosts provide practical tips for implementing gaintenance, including calculating maintenance calories, consuming adequate protein, and tracking progress in the gym. Then they break down the big rocks of how to implement gaintenance into your nutrition and fitness to be able to lose fat and build muscle at the same time and go into examples of clients who have seen significant changes through a focus on maintenance calories and strength training.

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 podcast episode, KC and Toby discuss how to calculate your calories and determine how many calories you should be eating. They emphasize that there are many variables that go into calorie calculation, such as metabolic health, activity level, muscle mass, and individual differences. They caution against relying on generic guidelines and highlight the importance of trial and error to find what works for you. They also discuss the impact of different factors on your metabolism, including basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), thermal effect of food (TEF), and exercise. They stress the importance of focusing on the big rocks and not getting caught up in the white noise of the fitness industry. They wrap the podcast up with a step-by-step guide to finding how many calories you should be eating and a few things to take into consideration to help avoid self-sabotage.

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, KC discusses how to create balance and moderation in your life. H

She acknowledges that finding the right balance can be confusing and frustrating but emphasizes the importance of finding what works best for you. KC provides several examples of how to create moderation, including tracking calories/macros and allocating a percentage for fun foods, zooming out to a weekly or yearly approach, and using the concept of Meg's fabulous figure stopped missing fries. She also highlights the importance of redefining balance and moderation for yourself to make sure this is something that will help you live your best life.

Chapters

00:00 Introduction: The Quest for Balance and Moderation

07:04 Approach 1: Allocating Fun Foods with the 80-20 Rule

11:24 Approach 3: Meg's Fabulous Figure Stopped Missing Fries

25:10 Making Memories and Prioritizing Fulfillment

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, Coach KC goes into a study that shines light in the fact that weightloss is not the problem, but keeping it off is the problem. Only 5 to 15% of people are able to keep their results for more than 3 years. A great number of those people who relapsed gained back more weight then they orioginally were, making them worse both mentally and physically.

A systematic study was done that shines a light on what may be the biggest differences between those who succeed and those who don’t.

Was there a specific diet they followed?

Did they track macros?

Fast?

Did they avoid certain food groups?

Listen to this episode to to find out what this study shows us and hopefully itll help you apply the things you learn to your journey to becoming the CEO of your health!

PMID: 33455563

Chapters

00:00 Introduction and Change in Topic

00:53 The Best Diet for Long-Term Results

08:16 Creating a New Identity for Lifelong Change

11:12 The Importance of a Growth Mindset

22:18 Having Realistic Expectations of Success

24:41 Setting Realistic Expectations and Long-Term Progress

30:00 Building Healthy Habits Takes Time

32:51 Key Traits of Successful Individuals

41:20 Addressing Character Issues for Lasting Change

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, KC and Coach Tobi dive into the hot debate on whether shedding pounds is possible without slashing calories. They stress that weight loss isn't just about fat but involves factors like inflammation, water retention, and bloating. They share inspiring stories of clients who achieved significant weight loss by focusing on overall health first.

Key Points:

At the very end, KC and Tobi share simple strategies that you can start implementing now to reduce inflammation, water retention, and bloating to help you drop 2-6+ lbs without being in a calorie deficit.

Chapters

00:00 Introduction and Controversial Topic

01:26 Weight is More Than Just Fat

04:17 Client Success Stories

06:09 The Importance of Health as a Foundation

09:02 Factors Affecting Inflammation, Water Retention, and Bloating

10:23 Hydration

12:41 Gut Health

14:11 Hormonal Health

28:10 Weight Loss vs. Fat Loss

30:47 Body Recomposition

35:39 Impressive Results in a Short Time

36:26 Importance of Focusing on the Basics

38:22 Simple Tips to Reduce Water Retention, Inflammation, and Bloating

40:10 The Role of Coaches in Bridging the Gap between Knowledge and Application

41:02 The Anti-Inflammatory Diet

43:25 The Impact of Sugar and Carbohydrates on Inflammation

45:36 Quality of Food Matters

48:49 Identifying and Addressing Food Sensitivities and Intolerances

50:16 The Importance of Hydration

52:57 Prebiotic and Probiotic Foods for Gut Health

54:51 Limiting Caffeine Intake

58:48 Limiting Alcohol Consumption

01:00:09 Getting Sufficient Sleep

01:02:05 Regular Exercise and Strength Training

01:05:38 Eating in Maintenance Calories

If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you:

⁠https://www.facebook.com/groups/thrivingoncoaching/⁠

You can also always DM us on IG as well:

Follow me on Social Media:

Coach KC

IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠

TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠

Coach Tobi

IG- https://www.instagram.com/thrivingon_tobi/

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/1-1-coaching⁠

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

We have an epic announcement! Thriving On is in the middle of developing an Academy in 2024.

The release date is TBD, but Coach Tobi and I have just started mapping out the course curriculum and filming the course.

Our goal for the platform is to be an online platform that provides reliable and ethical health information to help individuals become the CEO of their health while also providing an epic community to surround yourself with like-minded people who will push you to grow and become the best version of yourself.

We will be making this extremely affordable to help more people on a wider scale!

The Academy will offer courses on various topics, including Meal Prepping 101, Tracking 101, Healthy Eating Made Simple Without Tracking, Sustainable Fat Loss Blue Print, Strength Training for Beginners, Meal Prep Recipes, Fitness Programs, and more.

We have a long list of epic courses that we will continue to add as we go, but of course, this will take time!

Members can ask questions and support each other, and Coach Tobi and I will have 2 group calls per week to answer questions and help people apply the information they learn in the courses.

The Academy will provide rewards and benefits for completing courses and taking action (EX: free coaching calls, supplements, discounted rates on coaching, and more).

Chapters

00:00 Introduction

02:51 The Need for Reliable and Ethical Health Information

06:05 Courses Offered in the Academy: Meal Prepping 101, Tracking 101, Healthy Eating Made Simple, Sustainable Fat Loss, and More

08:49 The Community Aspect of the Academy

11:02 Rewards and Benefits of the Academy

13:48 Moving Away from Facebook and Creating a New Community Forum

19:54 Excitement and Future Plans for the Academy

You can also always DM me on IG as well:

Follow me on Social Media:

IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠

TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠

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/1-1-coaching⁠

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, Coach Tobi and I go over the common mistakes most newbie runners make that make running harder than it needs to make running “suck less” if you are starting out.

A lot of these mistakes are mistakes that I made earlier (and some I am still working on) in my running journey that made a night and day difference once I made corrections.

All these tips are very simple and can be put into action quickly, but will, dare I say, make running something you can enjoy!

Chapters

00:00 Intro

04:25 Mistake #1: Poor Running Form

09:43 Mistake #2: Improper Breathing

24:25 Mistake #4: Increasing Mileage Too Quickly

29:43 Mistake #5: Wearing the Wrong Shoes

38:11 Mistake #6: Proper Nutrition

48:16 Mistake #7: Your Mindset

If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you:

⁠https://www.facebook.com/groups/thrivingoncoaching/⁠

You can also always DM me on IG as well:

Follow KC on Social Media:

IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠

TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠

Follow Coach Tobi on Social Media:

https://www.instagram.com/thrivingon_tobi/ 

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/1-1-coaching⁠

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