Summary

Walking might not sound exciting, but it can be one of the most powerful tools for fat loss.

In this episode, Chase and Chris explain why getting more daily steps can make fat loss easier without adding more hard workouts or making your diet more restrictive. They talk about why many people make the mistake of trying to change everything at once and why starting with small increases in movement can lead to better long-term results.

They also break down how your activity level can affect how much food you can eat while still making progress. A few workouts each week may not make up for sitting most of the day. Walking helps you become more active without creating a lot of extra fatigue. Plus, it can help with your mood, stress, digestion, heart health, mobility, and blood sugar.

Chase and Chris share simple ways to get more steps without needing one long walk every day. Walking during phone calls, parking farther away, taking short movement breaks, walking while watching your favorite show, or taking a few extra trips around the house can all add up.

Most importantly, you do not need to jump straight to 10,000 steps. Start with what you are doing now and slowly build from there. Walking should not become another all-or-nothing goal. The real goal is to build a more active lifestyle that you can maintain for years.

Chapters

(00:32) Why Walking Is So Powerful for Fat Loss
(01:52) Stop Trying to Change Everything at Once
(03:20) Build the Habits Before Chasing Faster Results
(05:37) Why Hard Workouts Aren’t Enough
(07:34) How Your Daily Activity Changes Your Calorie Needs
(09:07) The Difference Between Sedentary and Active Calories
(10:33) The Benefits of Walking Beyond Fat Loss
(12:36) How Many Steps Do You Actually Need?
(13:32) Why Your Progress May Slow Down in Winter
(14:45) Modern Life Has Made Us More Sedentary
(16:59) Why Your Lifestyle Matters as Much as Your Food
(18:44) Stop Trying to Get All Your Steps in at Once
(20:33) Easy Ways to Add Thousands of Steps
(22:10) Make Walking Something You Look Forward To
(23:10) Forget the 10,000-Step Rule
(24:08) How to Get More Movement During Your Workday
(27:18) Walking Pads and Other Simple Solutions
(28:08) Don’t Turn Steps Into Another All-or-Nothing Goal
(29:09) Use Walking to Build Confidence and Consistency
(30:55) Your Challenge: What’s Your Next Step Goal?

SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7

How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

What if you didn’t need more willpower to control your cravings?

In this episode, Chase Smith and Chris Bealhen break down what really happens between having a craving and deciding to eat. They explain why slowing down during that small window can help you make a choice instead of reacting on autopilot.

Chase and Chris cover four different types of cravings: physical hunger, habitual cravings, emotional cravings, and cravings caused by eating too little or restricting foods. They explain why knowing what type of craving you have can help you figure out what your body actually needs.

They also walk through the Zen 10 technique, a simple strategy that gives you 10 minutes between a craving and your decision. You’ll learn how to pause, get away from the food, distract yourself, ask better questions, and then decide what you actually want to do.

Most importantly, using Zen 10 does not mean you can’t eat the food. Even if you still choose to eat it, creating a pause and making a more mindful choice is progress.

Chase and Chris also explain why evening cravings may actually start much earlier in your day, how eating too little can make cravings stronger, why emotional eating may require deeper work, and how changing your normal routines can help break old habits.

The goal isn’t to never have another craving. The goal is to create more space between the craving and your response so you can make the choice instead of letting the craving make it for you.

Chapters

(00:00) What Happens Between a Craving and a Decision?
(03:01) The 4 Different Types of Cravings
(04:14) Habitual Cravings and Eating on Autopilot
(06:27) Emotional Eating and What Food Is Doing for You
(07:54) How Restriction Can Make Cravings Worse
(10:37) Why Cravings Feel So Urgent
(13:54) The Zen 10 Technique
(14:22) Step 1: Pause and Name the Craving
(16:11) Step 2: Get Away From the Food
(16:43) Step 3: Distract Yourself for 10 Minutes
(17:41) Step 4: Make a Conscious Decision
(19:27) When You Need More Than 10 Minutes
(21:49) Questions to Ask Yourself During a Craving
(24:26) Getting to the Root of Emotional Eating
(27:59) How to Break Habitual Cravings
(30:50) Your Evening Cravings May Start Earlier in the Day
(33:07) Identify the Emotion Behind the Craving
(34:33) Common Mistakes With the Zen 10 Technique
(35:54) It’s Normal to Want Foods That Taste Good
(37:22) Eating the Food Does Not Mean You Failed
(39:57) What Progress With Cravings Actually Looks Like
(40:56) Creating Space Between the Urge and Your Response
(41:55) Rewriting Your Normal

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How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
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Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

Tracking your food might seem like a pain, but could it be the thing that finally helps you understand why you are not losing weight?

In this episode, Chase Smith and Chris Bealhen break down how fat loss really works and why tracking calories and macros can be such a helpful tool.

They explain why diets like keto and fasting can work, but not for the reasons many people think. At the end of the day, fat loss requires a calorie deficit. Tracking gives you real data so you can stop guessing whether you are actually in one.

Chase and Chris also talk about why tracking does not need to mean hitting every macro perfectly or giving up your favorite foods. In fact, learning to track can give you more food freedom because you start to understand how different foods fit into your goals.

They also cover the other side of tracking. For some people, tracking can become too strict or obsessive. They explain when it may not be the right tool, why taking breaks can be helpful, and why the goal should not be to track every bite of food for the rest of your life.

You will also learn why accurate tracking matters, how small bites and snacks can quickly add up, why restaurant meals may contain far more calories than you think, and how a food scale can help you get better results.

If you feel like you are eating healthy but still cannot figure out why the scale is not moving, this episode may help you find the missing piece.

Chapters

(00:32) Why Tracking Macros Can Be So Powerful
(01:19) How a Calorie Deficit Actually Causes Fat Loss
(02:34) Did Keto Really Work If You Gained the Weight Back?
(03:17) Stop Guessing Whether You’re in a Calorie Deficit
(04:01) The Learning Curve of Tracking Macros
(06:28) Is Tracking Really Too Much Work?
(07:24) Why Are You Resistant to Tracking?
(08:22) Tracking Is a Tool, Not a Forever Diet
(09:44) How to Avoid Tracking Burnout
(12:26) “I Eat Healthy” Does Not Guarantee Fat Loss
(14:36) The Numbers Behind Fat Loss
(15:05) When Tracking Can Become Unhealthy
(16:20) Binge Eating, Emotional Eating, and Tracking
(18:18) Should Everyone Start With Macros?
(19:51) Tracking vs. Accurately Tracking
(22:17) Should You Use a Food Scale From Day One?
(23:48) How Tracking Exposes Your Current Habits
(25:18) The Hidden Calories in Eating Out
(27:55) Why Eyeballing Your Portions Can Backfire
(29:21) How Tracking Can Create More Food Freedom
(31:01) Saving Calories for Birthdays, Weekends, and Events
(31:55) Why You Shouldn’t Eat Back Exercise Calories
(32:43) Don’t Starve Yourself to “Save” Calories
(33:58) The 7-Day Tracking Challenge
(35:07) Can You Actually Sustain Your Diet?

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How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
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Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
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Summary

Are you tired of eating the same meals during fat loss? Before you completely change your diet, you may want to ask yourself if being a little bored is actually a bad thing.

In this episode, Chase and Chris talk about why simple and even “boring” meals can make fat loss much easier. When you eat similar meals, you have fewer decisions to make. Grocery shopping gets easier, meal prep takes less work, and tracking your calories and macros becomes much simpler.

But that does not mean you need to eat plain chicken, rice, and broccoli every day.

Chase and Chris explain how to find the middle ground between eating the exact same foods every day and feeling like every meal needs to be a five-star experience. They share simple ways to create more variety by changing seasonings, sauces, sides, and how you put your meals together.

They also talk about an important question: Are you actually bored with your meals, or are you craving more exciting and highly rewarding foods?

You’ll learn when food boredom is normal, when it might be time to change your meals, why hunger can make food cravings stronger during a fat loss phase, and how keeping most of your meals simple can actually give you MORE freedom to enjoy fun foods without feeling guilty.

Fat loss does not have to mean eating foods you hate. But learning to be okay with some repetition may make reaching your goals a whole lot easier.

Chapters

(00:32) Are You Actually Bored With Your Fat Loss Meals?

(01:46) Why Some Food Boredom Is Normal During Fat Loss

(02:35) How Your Environment Changes Your Expectations Around Food

(03:32) Why We Expect Dinner to Be a Big Experience

(05:03) How the Way We Eat Has Changed

(07:32) Not Every Meal Needs to Be Exciting

(09:03) Finding the Middle Ground Between Boring and Fun Foods

(10:21) Are You Making Your Own Diet Boring?

(11:05) The Unexpected Kangaroo Meat Conversation

(12:39) Why Simple Meals Make Fat Loss Easier

(14:49) The Benefits of Eating Boring Staple Meals

(16:23) When Should You Add More Variety?

(17:47) The “Egg Ick” and Getting Burned Out on Foods

(18:37) Don't Add Variety When You Don't Have Time for It

(19:32) Too Many Food Choices Can Make Fat Loss Harder

(20:49) Find a Few Go-To Meals That Work

(22:10) How to Add Variety Without Reinventing Your Diet

(22:46) Prep Your Protein and Change Everything Else

(24:12) Build a List of Meals You Already Love

(24:43) Please Season Your Food!

(25:29) Low-Calorie Sauces and Condiments for More Flavor

(26:21) Use “Anchor Meals” to Keep Your Week Simple

(27:17) How Boring Meals Give You More Flexibility

(28:32) Are You Bored or Just Craving Hyper-Palatable Foods?

(29:56) How to Fit Cheeseburgers, Fries, and Fun Foods Into Fat Loss

(30:40) How Your Taste Buds Change Based on What You Eat

(32:35) Chase Tries McDonald’s for the First Time in Four Years

(33:27) Why Hunger Makes Food Boredom Worse

(34:25) Stop Chasing a Five-Star Experience at Every Meal

(35:09) Finding Your Balance Between Whole Foods and Fun Foods

(36:13) What Food Are You Completely Sick of Right Now?

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How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
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Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
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Summary

In this Q&A episode, Chase Smith and Chris Bealhen answer some of the most common nutrition questions they hear from clients. They talk about why waiting for the "right season" in life often keeps people stuck, why simple habits usually beat complicated diets, and what it really means to eat more while losing fat. They also explain how much variety you actually need in your meals, whether eating out slows progress, and if there is a perfect number of meals to eat each day. This episode is packed with practical advice to help you stop overthinking weight loss and focus on what really works.

Register for the Fat Loss Simplified Masterclass: CLICK HERE

Chapters

(00:00) Life Is Always Busy So Stop Waiting for the Perfect Time
(03:18) Masterclass Announcement: Simplifying Fat Loss
(05:53) Why the Coaches Roundtable Is Taking a Short Break
(06:54) Can You Lose Fat While Eating More Food?
(12:40) How Much Variety Do You Really Need in Your Diet?
(21:26) The Truth About Eating Out and Fat Loss
(22:16) Is There an Ideal Number of Meals Per Day?
(25:24) Final Thoughts and Masterclass Reminder

SUBMIT YOUR QUESTIONS to be answered on the show:
https://forms.gle/B6bpTBDYnDcbUkeD7

How to Connect with Us:

Chase's Instagram:
https://www.instagram.com/changing_chase/

Chris' Instagram:
https://www.instagram.com/conquer_fitness2021/

Facebook Group:
https://www.facebook.com/groups/665770984678334/

Interested in 1:1 Coaching:
https://conquerfitnessandnutrition.com/1on1-coaching

Join The Fit Fam Collective:
https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

Many people say they don't have time to lose weight or take care of their health. In this episode, Chase and Chris explain why it often isn't just about time. Sometimes it's about being mentally exhausted, overwhelmed, or expecting too much from yourself.

They talk about the difference between having time and having the energy or capacity to use it well. They also explain why you don't need long workouts, perfect meal prep, or complicated plans to make progress. Small habits like walking, tracking your food, eating more protein, and planning ahead can make a big difference.

The conversation also covers how to spot where your time is really going, why maintenance is still a huge win during busy seasons, and how building simple habits now makes future weight loss much easier. If you've been waiting for life to slow down before focusing on your health, this episode will challenge that mindset and help you take action today.

Register for our Fat Loss Simplified Masterclass: CLICK HERE

Chapters

(00:00) Why "I Don't Have Time" Is So Common
(03:05) Time vs. Capacity: Understanding the Real Challenge
(07:05) Why Partial Effort Still Counts
(14:58) Fat Loss Takes Less Time Than You Think
(20:48) Where Your Time Is Actually Going
(26:17) Why Finishing Your Priorities Feels Better
(28:00) Creating More Margin in Your Life
(34:11) The Highest Return Habits for Fat Loss
(37:46) Your Time Audit Challenge
(39:52) Personalized Fat Loss and the Power of Simplicity
(40:52) Fat Loss Simplified Masterclass Invitation

SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7

How to Connect with Us:

Chase's Instagram: https://www.instagram.com/changing_chase/

Chris' Instagram: https://www.instagram.com/conquer_fitness2021/

Facebook Group: https://www.facebook.com/groups/665770984678334/

Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching

Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

In this Coaches Roundtable Q&A, Chase and Chris answer four common questions about workouts, fat loss, healthy habits, and food choices.

They start by talking about how your home environment can make your goals easier or harder. If certain foods are hard to control, it may help to keep them out of the house for a short time. This does not have to be forever. The goal is to make good choices easier while you build new habits.

Chase and Chris then explain when it may be time to change your workout plan. Many people change their workouts too soon. Staying with the same plan gives you time to improve your form, add weight, do more reps, and get stronger. A workout plan may need to change when boredom starts hurting your effort or consistency.

They also share signs that fat loss may not be the best goal right now. If you are burned out, very busy, struggling with food, or unable to stay consistent, maintenance may be a better choice. Maintaining your weight is not failing. It can help you rebuild trust, improve your habits, and get ready for another fat loss phase later.

Next, they talk about building healthy habits when your spouse is not interested. You cannot force someone else to change, but you can lead by example. Honest talks, planning ahead, and asking for simple support can make the process easier.

Finally, Chase and Chris discuss healthy food swaps. Some swaps are helpful when they taste good and save calories. Other swaps may leave you feeling unhappy and still craving the real food. Sometimes it is better to eat a reasonable amount of the food you truly want and move on.

Chapters

(00:00) Fall Weather, Hoodies, and Campfire Season

(02:10) Set Up Your Home to Make Healthy Choices Easier

(03:55) Stop Playing Your Health Journey on Hard Mode

(07:50) When Should You Change Your Workout Program?

(10:08) Why Most People Change Workouts Too Soon

(12:56) When Fat Loss Is Not the Right Goal

(15:28) How Dieting Can Hurt Your Mindset and Consistency

(18:57) Using Maintenance Days During Busy Seasons

(21:08) Building Healthy Habits Without Spouse Support

(23:43) Lead by Example Instead of Forcing Change

(27:58) Are Healthy Food Swaps Actually Worth It?

(28:07) When the Real Food Is the Better Choice

(30:20) Simple Swaps That May Save Calories

(32:58) Submit Your Questions for the Next Roundtable

SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7

How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

In this Coaches Roundtable episode, Chase and Chris play a fun game of overrated, underrated, or appropriately rated with some of the biggest fitness trends and habits today. They talk about everything from protein, creatine, cardio, and walking to weighted vests, vibration plates, peptides, electrolyte drinks, pre-workout, and more.

Along the way, they explain why the basics of fitness will always beat the newest trend. They also share why building routines, eating enough protein, staying active, and focusing on consistency are still the best ways to reach your health goals. If you've ever wondered whether the latest fitness products are worth your money, this episode will help you separate the facts from the hype.

Chapters

(00:00) Why We're Bringing Back Overrated vs. Underrated
(01:40) Burpees, Protein & Water
(08:00) Weighted Vests, Gym Etiquette & Protein Shakes
(14:45) Creatine, Building Routines & Vibration Plates
(20:45) Dead Bugs, Re-Racking Weights & Peptides
(27:30) Walking, Protein Chips & Deload Weeks
(34:00) Protein for Seniors & Why Cardio Matters
(37:55) Methylene Blue, Hiring a Coach & Electrolytes
(47:25) Pre-Workout, Planks & Daily Steps
(54:15) The Biggest Takeaway: Master the Basics

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How to Connect with Us:

Chase’s Instagram: https://www.instagram.com/changing_chase/

Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/

Facebook Group: https://www.facebook.com/groups/665770984678334/

Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching

Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

In this Coaches Roundtable episode, Chase and Chris explain why one bad meal, missed workout, or hard week does not mean you failed.

They talk about the stories people tell themselves after making a mistake. When you say things like, “I can never stay consistent,” it becomes harder to get back on track. Instead, they encourage you to focus on the next choice you can make right now.

They also answer a question about friends and family who pressure you to “live a little” when you are trying to make healthier choices. Chase and Chris explain how to set clear boundaries, stop overexplaining your decisions, and ask the people close to you for support.

Next, they break down how poor sleep can make you feel hungrier, increase cravings, lower your energy, and make good food choices harder. They also explain why sleep can affect the number you see on the scale.

The episode also covers why you may feel weaker during workouts. One weaker workout is not always a problem. Sleep, stress, food, hydration, recovery, and exercise order can all affect your strength.

Finally, Chase and Chris discuss training after an LCL injury. They explain why pain should not be ignored and why it is important to speak with a doctor or physical therapist before using a knee sleeve to push through painful exercises.

The main message is simple: progress does not require perfection. Learn from setbacks, make the next best choice, and keep moving forward.

Chapters

(00:00) Stop Turning One Mistake Into a Failure Story
(01:43) How to Fail Forward and Bounce Back Faster
(04:09) Consistency Matters More Than Perfection
(05:44) What to Do When People Tell You to “Live a Little”
(06:56) Why Other People May Push Back on Your Healthy Choices
(09:04) How to Ask Your Spouse, Friends, or Family for Support
(11:17) Set Boundaries Without Forcing Others to Change
(13:07) How Poor Sleep Makes Hunger Worse
(15:02) Why Sleep Loss Increases Cravings
(16:13) Set Up Your Environment for Tired Days
(18:22) Hunger Is Not Always a Willpower Problem
(19:13) How Sleep Can Change the Number on the Scale
(22:47) Why You May Feel Weaker During Your Workouts
(24:45) When a Drop in Strength May Mean You Need a Break
(25:25) Should You Use a Knee Sleeve to Train Through Pain?
(27:46) Why a Knee Sleeve Should Not Cover Up the Real Problem
(29:22) The All-or-Nothing Mindset Masterclass
(30:21) Closing Thoughts

SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7

How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
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Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

Have you ever felt like losing weight means saying no to everything you enjoy?

Maybe you avoid social events, spend all week waiting for a cheat meal, or feel like one meal can ruin all your progress. You may be able to follow a strict plan for a few days or weeks, but it starts to fall apart as soon as life gets busy.

In this episode, Chase and Chris explain why you should not have to put your entire life on hold to lose weight.

The problem may not be that you need more discipline. Your plan may simply not fit your real life.

Chase and Chris talk about the difference between following a temporary diet and building a lifestyle you can maintain. A diet often gives you strict rules to follow. A lifestyle helps you learn how to make choices during busy weeks, weekends, vacations, stressful days, and social events.

That does not mean you never have to make sacrifices. You may need to drink less at some events, choose a different meal, skip an appetizer, plan ahead, or say no sometimes. But you should not feel like you have to be perfect or avoid everything you enjoy.

They also explain why your sleep, stress, schedule, boundaries, routines, and relationships can affect your progress just as much as your food and workouts.

The goal is not to get better at suffering through another diet. The goal is to create healthy habits that feel like a normal part of your life.

Want to join us for the All or Nothing Masterclass on Monday July 20th, 2026 at 8pm? Text 'MASTERCLASS' to +1 (517) 948-5178 and we'll register you and send over all the details to join for free!

Chapters

(00:00) You Shouldn’t Have to Put Your Life on Hold
(02:03) Signs You Are Just Surviving Your Diet
(04:04) Why Strict Plans Work for Only a Short Time
(05:03) Stop Treating Weight Loss Like It Has an End Date
(06:54) How Diets Create an All-or-Nothing Mindset
(07:51) Why You Keep Restarting Every Monday
(09:39) Your Results Depend on More Than Food and Workouts
(11:24) Making Healthy Habits Work During Busy Weekends
(12:42) Why Lifestyle Changes Can Feel Harder Than Dieting
(15:02) The Trade-Offs That Come With Reaching Your Goals
(17:43) How to Enjoy Social Events Without Losing Progress
(19:13) You May Not Need More Discipline
(21:34) Following a Plan Versus Making It Part of Your Life
(22:44) Stop Waiting for Life to Calm Down
(24:26) Why Taking Time for Yourself Matters
(25:20) Learning to Plan Ahead, Say No, and Set Boundaries
(28:23) Your Schedule Has to Change if You Want Different Results
(31:17) Start Keeping the Promises You Make to Yourself
(33:56) Are You Truly Committed or Just Trying to Get Through the Week?
(36:01) Build a Lifestyle You Do Not Need to Escape From

SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7

How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective