The UFFDA! Podcast

This episode of UFFDA! Podcast takes on a theme of intention as it relates to how you are exercising and the purpose behind it.  Funny enough, Jordan spontaneously took a different path within seconds of starting the episode (based on the previous plan), so now you'll get a Part II coming in the near future.  Enjoy Part I!

Introduction to the Episode - 0:51 -->  Briefing the listeners of how we got to this topic, only to have Jordan make a pivot and take it a different direction which allows us to call this Part I to Movement vs Exercise.

It's All About Intentionality - 2:11 -->  When you have intention behind your actions you have purpose, and when you have purpose, you know why you're doing what you're doing.  When you know why, you are more motivated, empowered, and disciplined.

Movement First - 6:03 -->  This is when Jordan takes a pivot and discusses more intention through movement FIRST rather than just knocking out the reps as a task.

Real Examples of Movement vs Exericse - 8:49 -->  Emily and Jordan share a few examples of clients who had placed exercise BEFORE movement and how we had to flip the pattern to restore health, fitness, and function for optimal results.

The Power is in the WHY - 10:47 -->  The why is key to your results.  Your why is how you create accountability and discipline, leading to consistency and intention.

Final Thoughts of Movement vs Exercise - 14:24 -->  Tremendous power lies in the WHY behind what you do.  Keeping movement as your why vs just exercising offers benefits beyond the gym and can directly apply to your actual life.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

S3.15 of The UFFDA! Podcast drives home one question: what if there was ONE THING out there that is holding you back from achieving all your health and fitness results you want to desire?  Well, we're hear to tell you there is!  Jump into this week's episode to find out!

Introduction to the Episode - 0:51 -->  More about the ONE THING that is holding you back from your health, fitness, and nutrition goals before we reveal what the one thing actually is.  Don't forget to send us a message!

Unveiling the ONE THING - 3:43 -->  Tune in to find out what the # 1 thing holding is, and more about this specific thing.

You Can't Do This Alone - 5:10 -->  Once you identify what the one thing is, you have to know that you can't fulfill this piece from doing it alone.  There's different areas this thing affects, so getting all of that on the same page is extremely beneficial for helping you.  We want to show you how to do this.

Controlling the Controllables - 8:21 -->  We have buckets of things we have full control, things that are sometimes in our control, and things that are never in our control.  We can help you identify what those things are to help narrow your focus towards success.

Types of Support - 9:39 -->  We go into detail of all the different types of support in your life that is available to you AND how they can help!

Final Thoughts of Today's Episode - 15:33 -->  Closing notes on our big topic of the ONE THING holding you back from achieving results!  PS this section includes a major action steps towards succes. Do it! :)

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

This week's episode of The UFFDA! Podcast maintains a theme of discipline and mindset, similar to the last couple episodes.  We're taking a deeper dive into appropriate goal-setting and how to do so, then using that knowledge and turning it into power by taking the correct action steps.  Enjoy!

Introduction to the Episode - 0:51 -->  We jump right into it for this episode, but we want to let you know why this topic came up and why your hosts Jordan and Emily are so excited to discuss it.

How to Keep the Main Thing the Main Thing - 1:37 -->  It's not as simple as leaving it as the simple answer.  There's most likely a deep rooted answer that we need to uncover (that YOU need to uncover).  Tune in hear to find out how to do that.

Why Consistency is Important - 5:17 -->  "If you've tried everything, you're not good at one thing.  You're just good at being consistent on being inconsistent." - Jordan.  Or as Emily like to put it, "Jack of all trades, master of none."  When we get your main, we can then stay consistent on the correct things and we show you how to establish those here.

Uncomfortable Strategies - 8:35 -->  Your strategies to achieve your goals can be uncomfortable, but they're uncomfortable becuase they require change.  Getting to your main thing makes the choice to following through on your strategies much easier.

The Trap - 9:46 -->  There's a massive trap lingering in our lives that pulls away from staying consistent and disciplined from keeping the main thing and main thing.  Check in here to find out what it is by how you can also understand it and leverage "the trap" as your super power.

Routines and Consistency - 13:04 -->  Emily and Jordan paint the picture of their own goals and routines to help them keep the main thing the main thing.

Recap and Final Thoughts - 15:03 -->  We wrap up this epside with some references, quotes, and final words to help you take action!

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

The UFFDA! Podcast has both Emily and Jordan back on the 'cast while the theme of the show stays on track with powerful action steps, this time with the power that's in the little things in our lives.  S3.E13. is a banger...get ready!

Why This Topic? - 1:13 --> We wanted to piggyback off of the theme from last week with powerful action steps through the little things in life aka your foundation.

It Always Comes Down to the Little Things...Always - 4:00 --> When you're progressing through your health, fitness, and beyond, your progress always comes back to your discipline and attention to detail.  We've seen it with the physical therapists and chiropractors that we work with, as well as nutrition, training programs for sport, and beyond.

The Real Power in the Little Things - 9:20 --> There's absolute magic and power in the little things - tune in here to find out why.

You Can't Escape the Little Things Forever - 15:03 --> Attention to detail starts with attention.  Without falling into a trap of overwhelm, here's how to apply your attention with intention to have success!

Recap of the Little Things, Starting with Being Humbled - 19:50 --> The more you look, the more little things you'll find.  Don't get discouraged or ashamed, but humbled and grateful.  We recap all things about the little things and how you can enjoy the journey as you progress through your goals.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

The UFFDA! Podcast continues S3 with Ep. 12 and Emily chats on the power of the words we use and how they influence behavior - in every aspect of our lives - health, fitness, and everything in between. Enjoy!

Why This Topic? - 1:13 --> Words create the foundation for everything - communication, beliefs, identity, actions, etc.

The Cycle of Influence of Our Words - 3:33 --> Here, Emily connects the power of words to our identity and how these start small, but really grow to be massive influences in our behavior and lives. Words create stories. Stories influence beliefs. Beliefs drive behavior. Behavior creates our identity. Identity influences our words.

Specific Words to Listen For - 9:00 --> What should you be catching in your own language and thoughts? Here are a few words to look out for that might be keeping you trapped in the victim mindset.

How this translates to HONESTY - 16:08 --> Honesty is the best way to talk with someone else and get help to change the things you want to see change in your life. But if we're lying to ourselves (sometimes unknowingly), it's challenging to get the help we need to get from a third party.

Everything is Figureoutable - 26:35 --> The final quote that will open us up for action and change. This quote and the questions you can ask yourself to create the change, to take the action you want to see in your life.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

The UFFDA! Podcast continues S3 with Ep. 11 and introducing the buzz word "life-hack" to the show.  Life-hacks are "hacks" we can do within our lives to make it easier, make us healthier, etc.  Today, we're sharing the ulimate "life-hack" and we hope you change your life by giving it more attention and intention.  Enjoy!

Why This Topic?  What's the Life-Hack? - 0:51 --> Life-hacks are designed for overall life enhancement, improving all functions of life from spritual, physical, mental, etc and more.  Tune in here to find out what the ultimate life-hack really is and why it's the foundation of life.

The Beneifts of the Ultimate Life-Hack - 4:18 -->  A list of all the benefits of the ultimate life-hack.  It's quite lengthy - get ready!

How to Best Implement the Ultimate Life-Hack - 9:01 -->  The way you can best implement the ultimate life-hack is by becoming an experimentor.  Tune in here to find out what parameter/variables/areas you need to be aware of to help out with your own experiment of the life-hack.

More Ideas for Best Outcomes and How to Track Your Progress - 11:23 -->  Time is often the constraint towards a positive outcome with the ultimate life-hack.  Here's how you can track it and focus on improving it icrementally with several research-backed, proven ideas to achieve success.

Types/Stages of the Ultimate Life-Hack - 19:02 -->  There are multiple types/stages to the ultimate life-hack we discuss in today's show.  All are important becaues all have their own benefits.  Tune in here to learn about each type/stage to better understand the life-hack as well as how to track it more efficiently.

All the Benefits of the Ultimate Life-Hack - 24:54 -->  The benefits of the ultimate life-hack are truly endless, from living longer, being healthier, decreased stress, regulating hormones, weight loss, healing, and beyond.  Tune in here to find out almost all of the benefits of the ultimate life-hack.

Recap on Today's Episode - 31:40 -->  A recap of everything we discussed in today's episode!

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

S3.10 of The UFFDA! Podcast answers a question as old as...the modern era: how do you make time to exercise?  It's time for a surprisingly fresh take as the answer to help you stay on track!

Introduction to the Episode - 0:51 -->  We got to this topic based on A LOT of recent conversations we were having with our own clients and we thought it would be best to share it with the world with our standard surpisingly fresh take.

The Easiest Solution to Make Time to Exercise - 2:17 -->  When you're pinched for time, the easy move is to remove exercise from your list because of the time commitment...but what if you didn't have to change everything and still get the reps in?

Greasing the Groove - 5:20 -->  You don't have to give maximal effort all the time to get results, which includes maximal time for exercise.  This is where "grease the groove" comes into play to help you succeed.

Use Time for Success Rather Than the Barrier - 6:54 -->  Time is often the constraint.  We want to help you use it as your friend.  Tune in here to find out how.

The Correct Questions to Ask Yourself - 7:47 -->  These two questions are a GAME-CHANGER to help you refocus, stay on track, and how to prioritize what you can do.

Something is ALWAYS Better Than Nothing.  ALWAYS. - 11:30 -->  It's not about all-or-none.  It's about consistency, repetition, and doing what you CAN do.

Recap on Today's Episode - 15:00 -->  A recap of everything we discussed in today's episode!

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

S3.09 of The UFFDA! Podcast brings back another nutrition episode that also incorporates some mindset hacks.  This is a powerful episode with A LOT of the stuff you need to hear, not just want you want to hear.  Enjoy - and don't forget to share with episode with someone you know!

Introduction to the Episode - 0:51 -->  Setting the stage for this incredible topic on how to get "unstuck" and avoid overshelm not only when it comes to nutrition, but other lifestyle choices and big decisions you make.

The Secret Recipe to Success - 2:25 -->  Information can only go so far.  True power doesn't come with knowledge/information, it comes from taking action with that knowledge, and consistently doing so.

The Biased Search Trap and the Value of a Great Coach - 5:05 -->  If you search for what you want to find, you'll find it.  You'll then be targeted and excessively marketed to you to keep you in your "biased search".  This is where a great coach can step in and help lead you to clarity.

"What Are You Doing?" - 8:28 -->  The question you need to ask yourself to see if you're on the right track.

How to Avoid Overwhelm - 9:37 -->  Overwhelm happens to all of us because it pulls us away from our priorities.  Here's how to fix it when it's happening to you.

Meeting Yourself Where You're At - 12:37 -->  Whether you're just starting your journey or an experienced veteran, you still need to meet yourself where you're at and be realistic of your current situation to help avoid perfection and focus on better.

Put Stock Into the Little Things - 14:40 -->  Once your "big rocks" are filled, your little rocks become the new BIG ROCKS.  You don't have to go from A to Z when A to B works just fine.

How to Take Away and How to Add - 15:50 -->  Tune in here to here a tip on how to take something away or how to add something back in.

Recap of Solutions to Help You Avoid Nutritional Paralysis by Analysis - 16:40 -->  Emily and Jordan recap the top tools to help you out in your journey!

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

Season 3, Ep. 8 of The UFFDA! Podcast discusses the difference between rehabilitation (rehab) and prehabilitation (prehab).  We know a lot of our audience knows what rehab is, but we dive deeper into the concept of rehab and introduce a new word for most of you: prehab, and discuss the importance of that as well.  Enjoy - and don't forget to leave us a review!

Introduction to the Episode - 0:51 -->  We begin with our introduction to the episode and how this topic came to life.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

How do we know Season 3, Ep. 7 of The UFFDA! Podcast is a doozy?  Because we got an "F bomb" out of Jordan pretty quickly, which means he got super emotional or was jacked up on caffeine...or both.  Either way, this powerful episode might feel more like a wake-up call to some, but it's not to produce shame or guilt, it's to bring awareness and inspiration.  Enjoy!

Introduction to the Episode - 0:51 -->  Setting the stage for another epsidose that dives straight into our topic that is complete with direct, actionable information and steps to success.

Similar vs. Unique Fitness - 1:46 --> What's the difference between "similar fitness" and "unique fitness" and what in the world are we talking about?  Also, we touch base on being forgetful and whether "forgetting" is truly an intentional or unintentional thing.

Examples of Similar and Unique Fitness - 3:52 -->  First F Bomb dropped...and the hosts dive into relevant examples to help you understand similar and unique fitness including having goals of fat loss, getting stronger to prepare for life, longevity, injury prevention, rehabilitation, and even for specific sports.

The New Standard of Strength for Longevity - 9:43 --> If a large portion of results are built on similar fitness programs, it's the unique fitness aspects that can make all the difference (when necessary).  Let's dive into what makes a fitness/exercise program truly unique.

Expectations are Goal-Killers - 10:38 --> Expectations can shatter dreams and goals, but they don't have to.  Often times, we get trapped into the "expectation realm" which removes us from reality, which can result in you missing the little things you need for sustainable success.

Taking a Deeper Dive into Unique Fitness - 15:13 --> Fat consumption is about portion control, variety, and balance.  Some people thrive off higher-fat diets, some off of lower-fat diets, but fat should be consumed nonetheless.  We talk about how to create the appropriate portions and base it off of male and female bodies along with discussing minimum fat consumption amounts.

How to Avoid Being Trapped & Final Words - 18:23 --> Feeling or being trapped almost always leads to inaction or inccorect action.  Tune in to learn more how to handle this when it happens and also how to avoid it all together.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.