Summary

In this episode, Chase and Chris celebrate their 200th episode of the Chase and Health Podcast. They reflect on the early days of podcasting and how their approach to content has evolved. They discuss the importance of adapting advice to individual needs and the balance between health goals and enjoying life. The hosts also explore the impact of stress on weight loss and the benefits of standing desks. They conclude by addressing the challenges of managing time and money for healthy eating.

Chapters

00:00 Celebrating 200 episodes

02:58 Reflecting on the early days of podcasting

05:54 The journey of developing solo episodes

08:55 Adapting content and giving personalized advice

11:46 Balancing health goals and enjoying life

14:57 The impact of stress on health and weight loss

29:00 Managing time and money for healthy eating

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 handle social settings and eating out, focusing on parties, events, and restaurants. They emphasize the importance of considering these situations during a fat loss phase and the need for sustainability. The hosts address common challenges such as peer pressure, temptations, lack of healthier options, emotional eating, unpredictable schedules, mindless eating, FOMO (fear of missing out), and the difficulty of accurately tracking calories in these settings. In this episode, Chase and Chris discuss strategies for maintaining a healthy lifestyle while attending social events and dealing with food and alcohol temptations. They emphasize the importance of portion sizes and real ingredients in food, and the need to choose wisely when deciding to attend events. They provide strategies for planning meals, looking at menus ahead of time, and building balanced plates. They also discuss the importance of mindful eating, engaging in conversation away from the food table, and politely declining food that doesn't align with your goals. They offer strategies for managing alcohol consumption and bouncing back after indulging in social events.

Chapters

00:00 Introduction and Giveaway Announcement

03:00 Why Social Settings and Eating Out Matter

06:02 Challenges: Peer Pressure and Temptations

09:21 Challenges: Lack of Healthier Options

11:19 Challenges: Emotional Eating and Stress

16:10 Challenges: Unpredictable Schedules and Mindless Eating

25:28 Food Portion Sizes and Ingredients

26:47 Is It Worth Going?

27:16 Strategies for Food

29:02 Planning Meals and Menu Selection

30:34 Mindful Eating and Conversation

35:13 Engaging Away from the Food Table

38:19 Strategies for Alcohol

48:29 Bouncing Back and Getting Back into Routine

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, Chase and Chris answer listener questions on various topics related to health and fitness. They discuss the number of calories to decrease for muscle building in a deficit, the myth of spot reduction for fat loss, ideas for dinner and meal variety, why the scale may not budge after a few days, and how to maintain progress after hip surgery. The hosts emphasize the importance of consistency, patience, and focusing on what can be controlled in order to achieve long-term success in health and fitness goals.

Chapters

00:00 Introduction and Podcast Giveaway

02:23 How Many Calories to Decrease for Muscle Building in a Deficit

06:21 Why Spot Reduction of Fat Loss is Not Possible

09:21 Ideas for Dinner and Meal Variety

14:20 Why the Scale Doesn't Budge After a Few Days

Summary

In this episode, Chase and Chris discuss plateaus in weight loss journeys. They emphasize the importance of understanding what a plateau is and managing expectations. Consistency in tracking and weighing food, eating out, and food preparation are key factors affecting progress. They also highlight the significance of protein and fiber intake, steps and workouts, sleep and stress management. The hosts provide strategies to overcome plateaus, including diet breaks, adjusting calories, and increasing movement. They caution against jumping to hormonal factors without first ensuring consistency. The episode concludes with a podcast giveaway announcement.

Chapters

00:00 Introduction: Plateaus and their significance

00:30 Understanding Plateaus

01:30 Consistency and Expectations

09:47 Factors Affecting Progress: Eating Out and Food Preparation

13:24 Factors Affecting Progress: Protein and Fiber Intake

14:39 Factors Affecting Progress: Steps and Workouts

20:44 Overcoming Plateaus: Diet Breaks and Refeed Days

25:00 Overcoming Plateaus: Adjusting Calories and Increasing Movement

27:38 Overcoming Plateaus: Blood Work and Hormonal Factors

30:40 Time, Patience, and Consistency

34:32 Conclusion and Podcast Giveaway

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/form/A1AyVfVNmUI9jffWyXLn 

Summary

In this episode, Chase and Chris answer listener questions on various health and fitness topics. They discuss the importance of not eating back all the calories burned from working out, the impact of water temperature on hydration, the challenges of eating gluten-free, the balance between giving yourself grace and making excuses, and the causes of cravings. They emphasize the need to focus on the bigger picture and prioritize overall health and well-being.

Chapters

00:00 Introduction and Podcast Giveaway

02:15 Eating Back Calories Burned from Working Out

08:14 Room Temperature vs. Ice Water

12:31 Struggles of Eating Gluten-Free

15:14 Giving Yourself Grace without Making Excuses

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/form/A1AyVfVNmUI9jffWyXLn 

Summary

In this episode, Chase and Chris discuss diet burnout and provide tips on how to avoid it. They emphasize the importance of taking breaks, building consistency and habits, and focusing on non-scale victories. They also discuss the benefits of incorporating variety in meals, planning and organizing, and having a support system. Additionally, they highlight the significance of flexibility and diet breaks in maintaining a sustainable approach to dieting.

Chapters

00:00 Introduction and Podcast Giveaway

03:47 Definition of Diet Burnout

04:13 Clients' Experience with Diet Burnout

06:16 Importance of Taking Breaks

07:42 Building Consistency and Habits

08:34 Knowing When You're Ready for a Diet

09:36 Incorporating Variety in Meals

11:45 Focus on Habits, Not Results

13:48 Importance of Non-Scale Victories

15:26 Incorporating More Movement

20:57 Flexibility and Diet Breaks

25:27 Importance of Support System

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/form/A1AyVfVNmUI9jffWyXLn 

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

Summary

In this episode, Chase and Chris answer various questions related to nutrition and fitness. They discuss the obsession with tuna, the importance of carb loading and protein intake before and after workouts, the potential impact of high protein intake on kidney function, the benefits of stretching before, during, and after workouts, the concept of cutting, bulking, and maintenance in relation to calorie intake, the truth about burning calories based on heart rate, the significance of protein sources and food labels, and the importance of moderation and variety in food choices.

Chapters

00:00 Introduction and Tuna Obsession

03:22 Carb Loading and Protein Intake

09:17 Protein Intake and Kidney Function

12:26 Stretching Before, During, and After Workouts

16:01 Cutting, Bulking, and Maintenance

25:09 Protein Source and Food Labels

28:15 Foods to Be Mindful of

33:09 Wrap Up and Call to Action

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/form/A1AyVfVNmUI9jffWyXLn 

Summary

In this episode, Chase and Chris discuss metabolism and debunk common myths surrounding it. They explain the different factors that contribute to calorie burning, including basal metabolic rate, non-exercise activity thermogenesis, exercise, and the thermogenic effect of food. The hosts emphasize the importance of a balanced diet, consistent movement, resistance training, stress management, and quality sleep in boosting metabolism. They also address misconceptions about metabolism slowing down with age and the idea of a broken metabolism. The episode concludes with an offer for a free metabolic assessment to help listeners optimize their metabolism.

Takeaways

Chapters

00:00 Introduction and Overview

00:57 Breaking Down Metabolism Myths

06:11 Calories In vs Calories Out

07:41 Metabolism and Aging

09:37 Metabolism is Not Broken

13:14 Metabolic Pills and Drinks

15:39 Eating More Meals to Increase Metabolism

21:46 Fasting and Starving Yourself

23:24 Metabolic Adaptations

29:05 Speeding Up Metabolism in Phase One of the Program

36:18 Consistency is Key

38:35 Managing Stress and Sleep

39:32 Free Metabolic Assessment

39:51 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/form/A1AyVfVNmUI9jffWyXLn 

On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast! 

In this episode, we answered the following questions:

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/form/A1AyVfVNmUI9jffWyXLn 

Summary

In this episode, Chase and Chris discuss the concept of the 'Inner Karen' and how it relates to negative self-talk. They explore how negative self-talk shows up in everyday life and the impact it has on one's identity. They also discuss external influences, such as social media and comparison, that contribute to negative self-talk. The hosts provide strategies for overcoming negative self-talk, including creating awareness, reframing thoughts, journaling, and seeking professional help. They also invite listener input for their upcoming 200th episode.

Takeaways

Chapters

00:00 Introduction: Silencing the Inner Karen

01:00 The Inner Karen and Negative Self-Talk

04:10 The Inner Karen in Everyday Life

06:30 The Impact of Negative Self-Talk on Identity

10:49 External Influences on Negative Self-Talk

15:48 Creating Awareness of Negative Self-Talk

17:26 Reframing Negative Thoughts

18:43 Journaling and Identifying Lies and Truths

21:24 Focusing on Positive Changes

24:08 Seeking Professional Help

31:19 Upcoming Episode 200 and Listener Input

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://forms.gle/A7yZfj9uYJPQtvsL6