This week Kara and Kylie are joined by Cody Jandes, a full-time trainer, coach, and host of the Deeper than Dumbbells Podcast. Cody and the girls discuss the positive and negative sides of social media, as well as their own experiences and tips on how to navigate it in a healthy way. 

One of the main negatives Cody, Kara, and Kylie address is comparison syndrome. It is important to remember that what you see isn’t always reality, or the whole picture of anyone’s life. From Cody’s perspective, the pressure is the same for men, especially in the fitness industry. Ultimately, you can choose what you consume and who you interact with to ensure that your social media experience is a positive one.

Connection and education are two of the biggest positives of social media, and Cody, Kylie, and Kara give insight on how to identify which accounts / coaches are authentic and credible, and share their own insecurities even as “role models” online. 

Connect with Cody:

Instagram: https://www.instagram.com/codymj12/?hl=en

Deeper than Dumbbells Podcast: https://podcasts.apple.com/us/podcast/deeper-than-dumbbells/id1507720615

Connect with Kara:

Instagram: Instagram.com/karagoss_rd

Facebook: https://www.facebook.com/groups/523529175060599 

Connect with Kylie:

Instagram: Instagram.com/kylie_uplifts 

Facebook: www.facebook.com/groups/liftuplift

Today, Kylie and Kara welcome Letisha Bates, soon-to-be registered dietitian passionate about helping women with PCOS, to the podcast. Letisha is well-known as “That PCOS Coach” on Instagram, and she joins the show to discuss what PCOS is, her own journey with the diagnosis, how it’s diagnosed/what some of the main drivers are, different methods of treatment, and so much more.

Letisha was diagnosed with PCOS at the age of 23 after the birth of her first child. Suffering from inconsistent menstrual cycles and major weight fluctuations from a young age despite being athletic, Letisha felt getting a proper diagnosis was an eventual catalyst for change in her life.

PCOS is an incredibly common condition, and while there isn’t a cure, it can be managed with the proper treatment and care. Unfortunately, there is a lot of misinformation surrounding PCOS -- even coming from the medical community -- leading women who are suffering into more misery than necessary. The signs and symptoms that are most common are irregular cycles, being weight loss resistant, hirsutism, and acne. There is no single test to diagnose, and it is typically a diagnosis of exclusion.

It’s important to educate yourself on the different drivers of PCOS and the different treatment options available. What works best for you is going to be dependent on your condition, and what your current lifestyle looks like. In this episode, Letisha dives into what some of those changes may look like, and how ultimately, what you may need to do is LESS complicated than you’d expect.

Connect with Letisha:

Website: https://thatpcoscoach.com/about-me

Instagram: https://instagram.com/thatpcoscoach

Podcast: https://podcastaddict.com/podcast/2719123

Connect with Kara:

Instagram: Instagram.com/karagoss_rd

Facebook: https://www.facebook.com/groups/523529175060599 

Connect with Kylie:

Instagram: Instagram.com/kylie_uplifts 

Facebook: www.facebook.com/groups/liftuplift

For Episode 31, Kara and Kylie welcome Dr. Kasey Jo Orvidas to the podcast. Kasey has a Ph.D. in psychology and is also an online health and fitness coach. Kasey’s background brings a unique and important component to the industry, and today she dives into how growth and fixed mindsets can influence our fitness and health journeys. 

A growth mindset, in short, is when you experience a setback, you are able to pick it apart, learn from what went wrong, and move forward and improve. Someone with a fixed mindset is more likely to reach an obstacle and feel personally targeted, or internalize the situation to mean something about themselves. It comes down to how you ultimately use the feedback and information moving forward in your journey.

Beyond growth and fixed mindset, today’s episode also dives into why you may struggle to “stay motivated” (or maybe even get motivated in the first place), as they break down intrinsic vs. extrinsic motivation and how this impacts the longevity of our actions. 

This conversation is also incredibly valuable to those who may be having a hard time “getting back on track” when life feels overwhelming, or when anxiety seems to get the best of us. Kasey provides some tips for moving forward in these tough stages of life, and offers the reminder that you are not alone. 

Connect with Kasey:

Website: https://www.kjocoaching.com/
Instagram: https://www.instagram.com/coachkaseyjo/

Connect with Kara:

Instagram: Instagram.com/karagoss_rd

Facebook: https://www.facebook.com/groups/523529175060599 

Connect with Kylie:

Instagram: Instagram.com/kylie_uplifts 

Facebook: www.facebook.com/groups/liftuplift

In today’s episode, Kara and Kylie are talking to Joey Gast, a registered dietitian, and online nutrition/training coach. Joey is joining your hosts for a conversation around what it means to be an athlete, why you may be one without realizing it, and how to fuel yourself as one. 

When it comes to pre and post workout meals, Joey would rather people focus on their entire day of nutrition as a first priority. It’s not just one meal that makes you or breaks you. There’s no need to over complicate things as a beginner. However, as you get further into your journey, peri workout nutrition (what you eat around your workout) does become more important to your performance, and as a result, your progress as well. 

If you are at the point where you’re ready to focus more on how you’re fueling your workouts, Kara, Kylie, and Joey cover everything from what types of foods work well in your pre and post workout meals, the timing of those meals, what intra workout nutrition  is and who it is for, and even what is best for those who train first thing in the morning (and why you shouldn’t do this on an empty stomach!). 

There is no simple answer to what works when it comes to your peri workout nutrition. It isn’t about the brand of protein you use, how quickly you drink a shake after you train, what pre-workout you take, or any of the other small things so many people fixate on. What matters is getting the basics right and staying consistent. 

Connect with Joey:

Twitter: https://twitter.com/joeygast_rd?lang=en

Instagram: https://www.instagram.com/joeygast_rd/

Facebook: https://www.facebook.com/groups/fatlosscyclingsecrets/

Connect with Kara:

Instagram: Instagram.com/karagoss_rd

Facebook: https://www.facebook.com/groups/523529175060599 

Connect with Kylie:

Instagram: Instagram.com/kylie_uplifts 

Facebook: www.facebook.com/groups/liftuplift

In today’s episode, Kara and Kylie are talking about the importance of knowing WHY your goals TRULY matter to you. 

Last week, the girls were in Las Vegas with their business mentor Jason Phillips and the first question he asked at their event was, “why are you doing this?” [referring to their businesses].

They each answered with surface-level cliche responses at first: making your own schedule, financial freedom, and travel all play a part in becoming a self-employed coach. However, at the core of coaching is the want to improve people’s lives and help them become their best selves. They also had to dive into what financial freedom, schedule freedom, and travel actually MEANS for them -- and get very specific. 

This conversation is relevant to embarking on a fitness journey, and it is important to ask yourself WHY you are embarking on this journey. What does losing weight, or getting “fit,” mean to you? What do you think will change in your life as a result of achieving your goal? You have to dig down to your core desires, and understand that in this life-long journey, that vision and those desires may shift and adapt to who you become along the way. Know your long-term vision, focus on it, and understand the importance of making short-term goals along the way to reach it.

It may feel like the daily grind is getting you nowhere, but you have to remember that nothing happens overnight. It takes consistent effort and dedication to create real change, and it takes time to build those habits. We live in a society that pushes the belief that you can have everything right now. You can have instant gratification according to social media, but that isn’t real life.

The reality is, there is never an end point. When you reach your goal, there is a next goal. It’s about checking in with yourself and understanding what your “why” is, and if it has changed since you began your journey. Keep asking “why?”

Connect with Kara:

Instagram.com/karagoss_rd

Connect with Kylie:

Instagram.com/kylie_uplifts 

Join Kylie’s Free Facebook Group: 

www.facebook.com/groups/liftuplift 

Join Kara’s Free Facebook Group: 

https://www.facebook.com/groups/523529175060599

This week, Kylie and Kara dive into a current hot topic within the health and fitness industry: gut health. One of the most common issues for those who experience gut issues is bloating, so in this episode, the girls address what true bloating is, when it is a problem, what can cause it, and provide some simple steps for combatting it. 

It is important to understand the difference between fullness after meals and chronic bloating. Once you’re able to assess if you’re truly struggling with chronic bloating, you can explore potential triggers such as sensitivity to certain foods, eating in a stressed environment, and/or inadequate fiber intake just to name a few.

Many clients have come to Kylie and Kara with a history of digestive issues that they have just accepted as “the way that they are,” and they truly feel like they have “tried everything” to beat their bloat. However, most people have not tried some of the most simple solutions consistently enough to make a difference. 

Give this quick episode a listen to learn more about what you might be dealing with as well as some strategies that you can start implementing regularly to beat your bloat! 

Connect with Kara:

Instagram.com/karagoss_rd

Connect with Kylie:

Instagram.com/kylie_uplifts 

Join Kylie’s Free Facebook Group: 

www.facebook.com/groups/liftuplift 

Join Kara’s Free Facebook Group: 

https://www.facebook.com/groups/523529175060599

In today’s episode, Kara and Kylie are talking to Macey McIntosh. She is a fellow Nashville native and has been a coach for over 6 years. Macey dives deep into her journey with fitness, her body image, and whether or not you need to track macros forever. Macey went through her own journey of transitioning away from tracking and into Intuitive Eating, which she now just calls “eating”, as her company is trying to move away from labeling what kind of eater you are. It’s important to understand, though, that you must have some sort of foundational knowledge of nutrition before you can just eat intuitively, and that’s where tracking comes into play as a tool.

Before transitioning to a more intuitive eating style, Macey went through her own journey of tracking, gaining weight, and fixing hormonal health issues. Clients often don’t understand that they may need to go through an uncomfortable phase to get to the physique that they want. It’s important to remember that we’ve all had our own battles with our bodies, we’ve all compared ourselves to others on social media, and it’s easy to get in our own heads about these things. But, it’s important to remember that our bodies will do what they need to in due time as long as we give them what they need. We also have to remember that we cannot live our lives in comparison to others.

Connect with Macey: https://www.instagram.com/maceyfit_/?hl=en

Macey Fit Resistance Bands: https://macey-elizabeth-fitness.myshopify.com/

Connect with Kylie: https://www.instagram.com/kylie_uplifts/ 

Connect with Kara: https://www.instagram.com/karagoss_rd/ 

Join Kylie’s Facebook Group: https://www.facebook.com/groups/liftuplift/ 

Join Kara’s Facebook Group: https://www.facebook.com/groups/523529175060599

In today’s episode, Kylie and Kara dive into what it means to be “adaptable” and why this is so important in your fitness journey. 

People often struggle to be adaptable when situations in life throw them off of their plan and/or protocol. This is when the all or nothing mindset tends to take over meaning that if it isn’t perfect, then it isn’t worth doing at all. As Kara and Kylie have covered in a previous episode all about this mindset, this is actually sabotaging your progress more than anything!

Adaptability means making changes situationally, and keeping your mindset positive about it all while giving yourself grace to be flexible temporarily. You have the option to do the next best thing. You can make that decision, and it doesn’t mean you failed if you missed the gym or your macros for one day, or even a couple days. 

Once you learn to listen to your body, and get your mind in the right headspace about your journey, you will be able to adapt your program if and when you need to. The important thing is knowing when to make the choices yourself, and when to ask your coach for help. 

In this episode, Kylie also shares exciting news regarding her first ever live event, Confident 180™ Live!: The Experience is a fitness and health focused event coming up on October 9th in Nashville, TN that is open to the public. It’s going to be an event to help you look at your current health and fitness journey with new insight, and find your confidence. There will be many knowledgeable and passionate guest speakers, including Kara, and many other names from the podcast that you will know, presenting at the event! You can get tickets below. 

Buy ConFITdent 180™ LIVE: The Experience Tickets: https://buy.stripe.com/4gwbLq6W50Zn4bC5kk

Connect with Kylie: www.Instagram.com/kylie_uplifts 

Connect with Kara: www.Instagram.com/karagoss_rd 

Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift 

Join Kara’s Free Facebook Group: 

https://www.facebook.com/groups/523529175060599/

In this week’s episode, Kara and Kylie discuss women’s health, birth control, PCOS, and so much more with special guest, Joelle Cavagnaro. Joelle is the Head Coach and CEO of Level Ten Coaching, co-owner of Fit Coach Pro, and soon to be new mother. 

After about 10 years of birth control use, Joelle made the decision to come off in the summer of 2018. She had heard stories about women not getting their cycles back for awhile after coming off, so decided to stop a few months in advance to begin trying for a baby. While on the pill, Joelle had no periods at all.

Six months post-birth control, Joelle hadn’t regained her cycle, and was also gaining weight rapidly regardless of calorie intake. She and her coach realized something hormonal was happening. She eventually received a PCOS diagnosis to which the doctors suggested birth control as a solution. Joelle felt completely ignored by the medical professionals she visited, and started taking her health into her own hands (with guidance from other coaches and fitness/health professionals). Together, they uncovered one major driver of her issues: stress. 

It's important to be an advocate for your own health and to understand your own body. Work with someone to understand how to bring your body into balance and reduce stressors. You have the right to make your own informed, educated decision about birth control. 

Connect with Joelle:

Instagram: https://www.instagram.com/joellesamantha/?hl=en

Level TEN Coaching: http://www.leveltencoaching.co/?ltclid=

Connect with Kylie: www.Instagram.com/kylie_uplifts 

Connect with Kara: www.Instagram.com/karagoss_rd 

Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift 

Join Kara’s Free Facebook Group: 

https://www.facebook.com/groups/523529175060599/

Kara and Kylie are joined by “metabolism master” Caleb Fong in this week’s episode. Their friend and fellow coach, Caleb, shares his path into coaching, metabolism myths, and where to start regaining metabolic control.

Caleb has been running his own coaching business for around four years and has been a trainer for seven. He works predominantly with individuals recovering from chronic dieting to help restore their metabolism.

Metabolism is the process by which your body processes food and calories into energy. For Caleb, a slow metabolism is one that has been down-regulated due to undereating, stress, hormonal imbalances, and/or many other possible factors. It’s important to remember that your metabolism is an individualized process; it isn’t going to be the same for everyone, regardless of age or weight.

The most prevalent metabolism myths Caleb comes up against are often supplement-based. So many products claim to speed up metabolism with no evidence to back those claims. There are also the common beliefs that eating after a certain time is bad for you, eating more than 6 meals a day keeps your metabolism moving, and so on.

Caleb, Kylie, and Kara debunk these myths as well as what you actually CAN do to optimize your metabolism, and share all of that value in this episode!

Connect with Caleb: www.Instagram.com/calebdfong

Join Caleb’s Free Facebook Group: https://m.facebook.com/groups/976459925874069

Connect with Kylie: www.Instagram.com/kylie_uplifts

Connect with Kara: www.Instagram.com/karagoss_rd

Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift

Join Kara’s Free Facebook Group: https://www.facebook.com/groups/523529175060599/