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

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 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/
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

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

Summary

In this Coaches Roundtable episode, Chase and Chris kick things off by talking about an incredible woman who became the fastest person ever to row solo from California to Hawaii. They explain how her mindset, resilience, and commitment can inspire anyone working toward a fitness goal.

Then they answer listener questions about building muscle while recovering from an injury, what makes a diet truly sustainable, how to eat enough during the hot summer months, and how to stop comparing your progress to other people. They remind listeners that consistency matters more than perfection and that your fitness journey should be based on your own life, not someone else's highlight reel.

If you've ever felt stuck, discouraged, or wondered if you're doing enough, this episode will help you focus on what really moves the needle.

Chapters

(00:00) The Incredible Solo Row Across the Pacific and Lessons in Resilience

(13:20) Can You Build Muscle While Recovering From an Injury?

(16:42) What Is the Most Sustainable Diet?

(22:15) Struggling to Eat Enough During the Summer Heat

(26:20) How to Stop Comparing Your Progress to Everyone Else

(33:15) Final Thoughts and Next Week's Q&A

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

If you want to stop feeling like you're constantly starting over every Monday, this episode is for you.

In this episode, Chase and Chris share the eight simple habits they use themselves and teach their coaching clients to win the week before it even begins. They talk about planning meals that fit your schedule, setting up your environment for success, time blocking workouts, creating backup plans, and focusing on the habits that matter most instead of trying to do everything at once.

Life is always going to throw you curveballs. The goal isn't to have a perfect week. The goal is to have a plan that helps you stay on track when things don't go perfectly. If you spend just a few minutes preparing before the week starts, you'll save yourself hours of stress and make consistency feel much easier.

Chapters

(00:00) Why Winning Your Week Starts Before Monday

(03:25) Set Up Your Environment for Success

(06:10) Plan Meals Around Your Real Schedule

(11:35) Simple Meal Prep That Saves Time All Week

(15:10) Why Keeping It Simple Beats Being Perfect

(18:35) Schedule Your Workouts Before Life Gets Busy

(23:25) Identify the Days That Usually Throw You Off

(27:45) Build a Backup Plan Before You Need One

(31:35) Expect Curveballs Instead of Chasing Perfection

(34:10) Focus on One to Three Priorities This Week

(38:55) Leave Yourself Margin and Bounce Back Faster

(40:20) Your Sunday Blueprint for a Better Week

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

This week on The Chasing Health Podcast, Chase Smith, Chris Bealhen, and Coach Allicia answer some of the most common fitness and nutrition questions during another Coaches Roundtable episode.

The episode starts with a reminder that one holiday weekend will not ruin your progress. The coaches talk about why it's important to have a plan before cookouts, vacations, or celebrations so you can enjoy yourself without feeling guilty afterward. They explain that the best thing you can do after a holiday is simply get back into your normal routine.

Next, they answer questions about supersets and when they make sense in your workouts. They also explain how pre-workouts work, what's inside them, whether stimulant-free pre-workouts are effective, and if energy drinks are a good replacement.

The conversation continues with a discussion about fasted workouts, muscle growth, and the truth behind the "anabolic window." The coaches explain why total daily nutrition matters much more than perfect meal timing and clear up common myths about building muscle.

Finally, they dive into protein recommendations, discussing how much protein you actually need to maximize muscle growth without stressing over hitting a perfect number every single day. They wrap up the episode with some laughs as they share their favorite pre-workout snacks and childhood cereals.

Chapters

(00:00) Getting Back on Track After the Fourth of July

(05:15) Should You Be Doing Supersets?

(11:20) The Truth About Pre-Workout Supplements

(16:25) Fasted Workouts and Muscle Growth Myths

(24:00) How Much Protein Do You Really Need?

(30:30) Favorite Pre-Workout Snacks and Childhood Cereals

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

Getting stronger is about so much more than lifting heavier weights or building muscle.

In this episode, Chase and Chris share why strength training could be one of the best decisions you ever make for your future. They explain how getting stronger builds confidence, improves your mental toughness, gives you more energy, and helps you stay independent as you get older. They also share inspiring stories from clients who are now able to do things they never thought possible, from carrying heavy groceries with ease to traveling, playing with their grandkids, and enjoying everyday life without pain.

If you've ever wondered whether going to the gym is really worth it, this episode will change the way you think about strength training.

Chapters

(00:00) Why Getting Strong Is About More Than Your Body

(01:20) The Confidence That Comes From Keeping Promises to Yourself

(05:20) How Strength Makes Everyday Life Easier

(11:45) Building Mental Resilience One Workout at a Time

(19:10) Why Discipline Always Beats Motivation

(23:05) How Exercise Gives You More Energy, Not Less

(25:10) Train for the Life You Want to Live

(28:10) Why Getting Strong Could Be the Best Decision You Ever Make

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 talk about why healthy habits can feel so hard, especially when life gets busy. They explain that many people already know what to do, but struggle because they keep adding more responsibilities and never make time for themselves.

They answer listener questions about staying motivated, exercising with chronic back and neck pain, whether feeling hungry is normal during weight loss, how to make walking more intentional, and if taking more creatine is actually necessary. Throughout the episode, they remind listeners that success comes from consistency, building habits that fit real life, and focusing on what you can do instead of chasing perfection.

Chapters

(00:00) Why Your Health Journey Feels So Hard Right Now

(09:05) How to Stay Motivated When Life Gets Busy

(12:07) Building Muscle Safely With Chronic Neck and Back Pain

(17:12) Should You Feel Hungry While Losing Weight?

(24:07) How Often Should You Take Intentional Walks?

(27:42) Do You Really Need 10 Grams of Creatine?

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 episode, Chase Smith and Chris Bealhen discuss why motivation is not the key to long-term success. Instead, they explain that building tolerance for discomfort and developing resilience are what help people stay consistent with their health goals.

They break down how motivation naturally comes and goes, while real progress comes from continuing to show up even when you do not feel like it. The conversation covers common situations where people struggle, including workouts, food tracking, social events, cravings, and setbacks.

Chase and Chris share practical examples of how small moments of discomfort build confidence and resilience over time. They also discuss why healthy habits often feel uncomfortable at first, how society has normalized unhealthy behaviors, and why successful people are simply better at bouncing back after mistakes.

The episode wraps up with an important reminder that setbacks are part of the journey. The goal is not to be perfect. The goal is to recover quickly, learn from mistakes, and keep moving forward.

Chapters

(00:31) Why Motivation Isn't Enough

(01:47) The Honeymoon Phase and Losing Momentum

(03:02) Why Consistency Can't Depend on Motivation

(05:11) Stop Playing the Victim and Build Resilience

(07:37) Getting Comfortable with Being Uncomfortable

(09:42) Building Resilience Through Hard Moments

(13:07) Everyday Examples of Discomfort That Lead to Growth

(16:06) Why Healthy Choices Always Pay Off

(18:39) Don't Mistake Discomfort for Failure

(20:30) When Unhealthy Habits Become Society's Normal

(23:27) Summer Temptations and Practicing Tolerance

(25:20) Finding Balance Without Giving Up Your Life

(27:16) Tolerance Is a Muscle You Must Train

(29:41) Fail Fast, Learn Fast, Move Forward

(31:11) The Final Challenge: Stop Being a Pansy

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