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Summary

In this episode of the Chase and Health podcast, the hosts discuss various topics related to fitness and gym etiquette. They answer questions about DEXA scans and in-body scanners, the activation of brown fat, and the difference between RPE and percentage when weight training. They also provide tips on proper gym etiquette, such as sharing equipment, wiping down machines, wearing headphones, and being considerate of others. The hosts emphasize the importance of focusing on practical advice and not getting too caught up in unnecessary measurements or distractions.

Chapters

00:00 Introduction and Q&A

00:28 Thoughts on DEXA scan and in-body scanner

07:33 Activation of brown fat

13:55 RPE vs Percentage in weight training

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode, Chase and Chris discuss the importance of managing expectations when it comes to health and fitness goals. They emphasize the need for coaches to educate and communicate with their clients to ensure realistic expectations. They also highlight the role of past dieting attempts and diet culture in shaping expectations. The hosts stress the importance of focusing on non-scale victories and other forms of progress, such as improved energy, sleep, and relationship with food. They also discuss the need for periodic diet breaks and the importance of aligning actions with expectations.

Chapters

00:00 Setting Realistic Expectations

06:12 The Dangers of Unhealthy Weight Loss Methods

08:44 The Challenges of Sustainable Weight Loss

10:57 Avoiding Unfair Comparisons

14:40 Focusing on Non-Scale Victories

21:34 Aligning Actions with Expectations

24:00 The Importance of Consistency

31:54 Closing the Gap Between Expectations and Actions

34:12 Embracing the Hard Work

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode of the Chase and Health podcast, Chase and Chris address three questions from their audience. The first question is about how to track alcohol. They explain that alcohol is not counted as a macronutrient and should be tracked by its calorie content. The second question is about meal plans, and Chris explains why he doesn't believe in them. He emphasizes the importance of learning to make your own food choices and building sustainable habits. The third question is about why it's hard to lose weight but easy to gain it. Chase and Chris discuss the challenges of change and the need to align weight loss efforts with one's lifestyle.

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode, Chase and Chris discuss how to build a strength training program for hypertrophy. They emphasize the importance of teaching clients how to create their own programs and tailor them to their goals. They also discuss the significance of knowing where you're starting and how much time you can commit to training. They recommend starting with machines for beginners and gradually progressing to free weights. They also discuss the importance of workout splits, sets per muscle group, and the difference between compound and accessory movements. Finally, they cover the seven fundamental movement patterns: squat, lunge, hinge, pull, push, carry, and rotation. In this conversation, Chris and Chase discuss how to build a training program for hypertrophy. They cover the main movement patterns and provide examples of exercises for each pattern. They emphasize the importance of progressive overload and rest times in training. They also discuss the concept of overtraining and the need for proper recovery. The key takeaway is to create a sustainable program that aligns with your goals and preferences.

Chapters

00:00 Introduction

00:58 Teaching Clients to Create Their Own Programs

11:33 Progressing from Machines to Free Weights

14:35 Choosing the Right Workout Splits

20:47 Incorporating Compound and Accessory Movements

21:43 The Importance of Fundamental Movement Patterns

21:47 The Seven Main Movement Patterns for Hypertrophy Training

24:42 The Importance of Progressive Overload and Rest Times

31:44 Avoiding Overtraining and Prioritizing Recovery

35:11 Creating a Sustainable Training Program

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode of the Chasing Health Podcast, the hosts discuss various topics related to nutrition and fitness. They address questions about how long to be at maintenance before going into a cut, how much protein to have with each meal, whether to lower calories in a deficit for faster progress, and the best diet for type 2 diabetics. The hosts emphasize the importance of consistency, intentionality, and individualization in these matters.

Chapters

00:00 Optimal Timing for Going into a Cut

11:14 Determining Protein Intake with Each Meal

25:48 Choosing the Best Diet for Type 2 Diabetics

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode, Chase and Chris discuss the importance of maintaining weight loss and the mindset shift required for long-term success. They emphasize that maintaining weight loss is often overlooked and not given enough attention. They explain that maintenance is the process of eating enough food to sustain your body and maintain your current weight. They also highlight the need for mindset changes and lifestyle adjustments to ensure successful maintenance. They discuss the limitations of other diet programs that focus only on weight loss and fail to address maintenance. They encourage listeners to prioritize maintenance and make sustainable lifestyle changes. In this conversation, Chase and Chris discuss the importance of maintenance calories and how to transition into a maintenance phase after reaching a weight loss goal. They emphasize the need for intentional maintenance, including taking diet breaks and not dieting year-round. They also discuss the importance of tracking weight trends and adjusting calories accordingly. They highlight the role of activity and protein intake in maintenance and stress the need to maintain a healthy relationship with food. They encourage seeking support and setting new goals during the maintenance phase.

Chapters

00:00 Introduction and Personal Experiences

03:02 Understanding Maintenance and Mindset

06:40 The Limitations of Other Diet Programs

10:59 Prioritizing Maintenance and Sustainable Lifestyle Changes

23:30 Tracking Weight Trends and Adjusting Calories

25:50 Developing a Healthy Relationship with Food

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode of the Chasing Health Podcast, the hosts, Coach Chase & Coach Chris, and their guest, Coach Saquaya, discuss the importance of strength training, its benefits over cardio, and the potential risks of increasing weight too fast. They emphasize the significance of intentional training, form, and technique, and caution against comparing oneself to others in the gym. The conversation also touches on the mental and physical benefits of strength training, the role of resistance training in muscle development, and the impact of cardio on overall health and fitness. The conversation covers a range of topics related to strength training, including the benefits of increasing reps versus increasing weights, the significance of one-rep max testing, the importance of going to failure, and the differences between working out at home versus the gym. The speakers emphasize the importance of progressive overload, the role of adaptation in training, and the psychosocial aspects of training in different environments.

Chapters

00:00 The Importance of Strength Training and Intentional Training

03:04 The Benefits of Strength Training Over Cardio

15:24 The Risks of Increasing Weight Too Fast

30:12 The Role of One-Rep Max Testing in Strength Training

36:14 The Significance of Going to Failure in Workouts

43:17 Home vs. Gym: Differences in Training Environments

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

In this episode of The Chasing Health Podcast, Coach Chris and Chase discuss five essential elements for a successful health journey, focusing on patience, grit, grace, support, and imperfect action. They emphasize the importance of these factors in achieving long-term health and fitness goals, providing real-life examples and practical insights for their audience. The conversation covers the topics of emotional eating, resilience, support, and imperfect action. It emphasizes the importance of adapting to challenges, finding balance, and seeking support in the journey towards health and fitness goals.

Chapters

00:00 Introduction: The Five Essential Elements

01:25 The Power of Patience: Navigating the Long Health Journey

23:18 Navigating Emotional Eating and Resilience

37:40 The Role of Support and Community

47:21 Embracing Imperfect Action and Adaptation

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1

Summary

The episode with Coach Chase, Coach Chris, and Guest Coach, Ryan Murphy features a discussion on various health and fitness topics, including exercise for weight loss, the importance of fiber and protein, the use of oils in cooking, and managing exercise with shoulder, hip, knee, and back problems. The conversation emphasizes the significance of consistency, mindful eating, and individualized approaches to exercise and nutrition. The conversation covers a range of topics including injury recovery, mindset, lifestyle changes, and nutrition. It emphasizes the importance of focusing on what you can do, finding daily wins, and making sacrifices for fat loss. The speakers also discuss the challenges of making multiple meals to accommodate different dietary needs within a family. They address the need for lifestyle changes and the impact of alcohol consumption on weight loss. The conversation provides valuable insights into mindset, nutrition, and lifestyle adjustments for achieving fitness goals.

Chapters

00:00 The Role of Exercise in Health and Weight Management

08:28 The Importance of Protein and Fiber in Nutrition

31:27 Managing Exercise with Physical Discomfort

34:00 Mindset and Lifestyle Adjustments for Fitness Success

46:30 Navigating Family Meals and Lifestyle Changes

50:54 Alcohol Consumption and Weight Loss: Finding Balance

Connect with Ryan Murphy:

Facebook

Instagram

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

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Summary

In this episode, Chase and Chris discuss how to navigate the challenges of maintaining a healthy lifestyle during the summer. They emphasize the importance of setting realistic goals, being mindful of food choices and portion sizes, and staying active. They also address the temptation of alcohol and provide strategies for managing it. The hosts encourage listeners to focus on long-term sustainability rather than short-term fixes, and to enjoy the summer while still maintaining their health and fitness goals.

Chapters

00:00 Introduction and Summer Memories

03:03 Navigating the Challenges of Summer

08:12 Maintaining Your Weight During the Summer

15:03 Mindful Eating and Portion Control

29:05 Staying Active During the Summer

35:08 Conclusion

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/

Visit our Website: https://www.conquerfitnessandnutrition.com/ 

Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1