The UFFDA! Podcast

S2.E23's delivers a fresh take on an often overlooked principle in your fitness journey: the Progressive Overload Principle.  Social media has catapulted new and exciting methods into the fitness world, but the underlying principle(s) to sustainable results is still needed in order to accomplish results for the long-term.  Tune in to find out how and why!

Unity Fitness and Coach Emily and Coach Jordan are Nominated for "Best of"  - 0:55 -->  Exciting news on the hosts and Unity Fitness being nominated as finalists for the Best of La Crosse County along with a little tease as to what's ahead.

Find Out More About Progressive Overload Principle - 2:20 --> One of the few principles for strength training and fitness is the "progressive overload principle".  Today, we're diving into more about this principle and why it matters to you.

Real-Life Progressive Overload Example - 6:56 -->  More about how the progressive overload principle can be applied to everyday life, making it necessary and practical for your fitness routine.

Why Using the Same Weight for Exercise Isn't Ideal - 13:54 -->  Going as heavy as possible isn't necessary for a vast majority of those using strength training in their routine, but using the same weight over and over or choosing NOT to go heavier (or apply a greater demand/stress on the body) could be MORE DETRIMENTAL for long-term results than seeking progression.

How to "Reset" the Progressive Overload Principle - 16:15 --> At some point, every exercise has a limit of how much weight we can do.  Find out how an expert fitness professional can help use the progressive overload principle to develop an ideal plan for sustainable results WITHOUT always going up more weight.

Using Principles to Change the Body and Your Life - 19:05 -->  Putting the progressive overload principle and other principles together to let the fitness routine match the routine demands of your everyday life.

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.

S2.E22's surprisingly fresh take delivers a massive service towards your health and fitness journey by discussing a mindset shift towards HOW you do it: by becoming the CEO of your own body and taking ownership over that.

Prologue to our Topic  - 0:55 -->  Jump in to find out how we came up with covering today's topic.

What Does it Mean to be a CEO of Your Own Health - 3:14 --> Taking ownership as being the CEO of your own body and health comes with responsibility (and control).

Star Wars Analogy to Coaching - 5:23 -->  What does Luke Skywalker and a Star Wars reference help you understand this topic?  Tune in to find out!

Your Mission and Vision as a CEO - 6:45 -->  CEO's of companies have a mission and vision for their company and seek help to complete that mission and vision.  The same goes for your health!

Key Words Towards Becoming the Best CEO of Your Own Health - 10:01 --> Jordan and Emily discuss a few words that need to be addressed in order for you to be the best CEO of your own health.

Analogy: Stuck in the Day-to-Day Work - 12:47 -->  A CEO stuck in the day-to-day operations of a business is unable to move the business forward towards accomplishing their mission and vision.  A LOT of people are stuck in the "day-to-day" of their lives that do not allow them to move forward with their help, becoming trapped or stuck in their journey.

Why Going Alone is a Mistake - 16:10 -->  Several people want to have the honor, respect, and ownership over accomplishing things over doing it alone, but there's actually so much more success in seeking help/guidance through a team to accomplish even more!

A Quick Guide on Being the Best CEO of Your Own Health - 20:58 -->  Jordan and Emily give you their top two guidelines to becoming the best CEO of your own health.  They discuss being open, asking for help, being vulnerable, experimentation, personal responsibility, etc.

Having Responsibility and Intention for Your Actions - 25:10 -->  Jordan and Emily discuss how responsibility and intentions play a major role in you becoming the best CEO.

Recap of Being the Best CEO of Your Own Health - 31:04 -->  A quick review of the guide and everything discussed in today's episode.

 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.

Episode S2.E21 keeps up with the short, sweet and STRAIGHT to the point philosophy as we solely dive into one topic that will help you accomplish ALL your goals through nutrition (seriously).  The #1 underrated nutrition habit is also the most powerful.  Enjoy another powerful episode packed with a few surprisingly fresh takes on nutrition/eating habits.

We're Back!  - 0:55 -->  We're back with another fresh episode!

Jumping into Today's Topic - 2:05 -->  Are you ready for a surprisingly fresh take on the #1 nutrition habit you can do for success?  We start with what it is NOT.  Get ready to be shook to the core on this one!

Unveiling the # 1 Nutrition Habit - 7:34 -->  Drumroll, please! .............

Why the # 1 Nutrition Habit is so Powerful - 8:25 -->  Tune in to find out WHY the # 1 nutrition habit is so powerful for your health and goals.

All-or-None Mindset and Eating Behaviors - 11:20 -->  Emily and Jordan discuss what the experts in human behavioral psychology say about trying to be perfect with our behavior and how that applies to your eating habits.

 How the # 1 Nutrition Habit Works with all Foods - 14:23 -->  Tune in here to find out HOW the # 1 eating habit works with any food in any circumstance along with the tips and tricks to easily follow through on this habit (hint: it requires ZERO skill, so you can start TODAY!).

Tips to Following the # 1 Habit - 14:13 -->  Most pain we experience is usually something that's built up over time versus an immediate, unforeseen trauma.  Your "Load vs. Capacity" needs to be addressed to help manage the potential of pain.

The Juxtaposition of Multi-Tasking and Your Nutrition - 17:09 -->  People think that multitasking is brag-worthy skill when in fact it could be the thing holding you back from achieving your ultimate goals.  This is especially true for men, who tend to eat while through convenience and staying busy, but still applicable to women as well.  You'll be shocked (UFFDA!) after listening to this segment. 

Recap of the # 1 Nutrition Habit - 23:47 -->  A quick recap of all the things about the # 1 nutrition habit.

 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.

Episode S2.E20 is short, sweet and STRAIGHT to the point with the subject matter being centered around pain, how we define it as coaches at Unity Fitness along with the stages of pain so you can better understand it and take back control.  Powerful episode packed with a few surprisingly fresh takes on pain.

We're Jumping Right in With Pain  - 0:55 -->  We've got one subject we're discussing today and we're starting off with the discussion right away with why we chose this topic and overviewing the episode.

The Definition(s) of Pain - 1:54 -->  Emily and Jordan define pain through our definition at Unity Fitness along with the standard definition of pain, discussing the differences of both the emotional and physical definitions.

Pain Doesn't Mean Injury - 3:45 -->  Being in pain doesn't mean you are injured.  Tune in here to find out why.

Pain and Your Emotional Capacity - 5:19 -->  Emotional capacity can result in stress (both good and bad), but catastrophizing moments or instances to make them way worse than they actually are through panic and jumping to conclusions can cloud your judgment through intensity of pain.  If you tend to get very intense over pain and little things, tune in here to find out how to talk yourself "off the ledge".

Taking an Active Role with Pain - 8:35 -->  Learning how to get out of the moment and taking an active role with getting out of pain, proactively, by taking a very small step back to get out of the emotional state to find some clarity.

The Steps (Stages) of Pain - 11:34 -->  Tune in to find out a surprisingly fresh take on all the stages of pain.

Understand Pain Through Education - 14:13 -->  Most pain we experience is usually something that's built up over time versus an immediate, unforeseen trauma.  Your "Load vs. Capacity" needs to be addressed to help manage the potential of pain.

Getting Out of Pain Involves Patience - 17:18 -->  Because pain is usually something that is built up over time, it takes an appropriate plan that includes time and patience to get out of pain.

Having a Professional to Talk to About Pain - 18:29 -->  Having an understanding, empathetic third party to discuss pain with is crucial to helping you get out of pain!

Why Doctors, Chiros, and Physical Therapists Refer to Unity - 19:20 --> The education we've pursued to better help us understand pain and educate our clients is why the doctors in many areas refer people to us who are in pain and have an active life (or want to reclaim their active life, but blocked by pain).

Closing Notes - 21:31 --> Some final thoughts on pain, including only feeling pain in one spot at a time and paraphrasing today's episode.

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.

Today's episode uncovers the full power of protein.  We explain the science, the potential, and the how behind this incredible macronutrient for your health and fitness goals.  Whether your goal is fat loss, performance, or longevity, protein NEEDS to be a part of your nutrition, but HOW we use it can change on those goals.  Enjoy!

Catch Up With Your Hosts  - 0:57 -->  Setting up today's massive episode!

BUT FIRST, What is an Active Life Professional? - 1:46 -->  Host Emily just completed her certification as an Active Life Professional (AL-P), a 13-month course created for coaches to provide a solution for people to get out of pain and reclaim their active lives!  Emily finished the curriculum in 7 months.  Tune on to this segment to learn ALL about AL-P and how Unity Fitness is incorporating it into fitness to help bridge the gap between fitness and healthcare (aka do not skip this segment!).

Results on Purpose and Providing SOLUTIONS - 10:36 -->  Results shouldn't be by accident.  When you focus on the purpose and build custom programs the right way, results are on purpose and intentional.

Everyone's Waiting for that Perfect Moment - 9:58 -->  Waiting for that perfect moment will keep you waiting.  You'll come up with reasons.  You'll procrastinate.  You'll justify NOT starting.  Let's talk about the actual perfect time to start.

Diving Into Nutrition - 13:44 -->  General landscape of nutrition with macronutrients and why protein is important.

The Science Behind Protein - 15:02 -->  Protein has incredible benefits that go beyond being the "building block" for the body, and most people are not getting enough in their daily routine.  It has numerous goals that impact your metabolism, hormones, brain function, and MORE!  Also learn how protein is marketed in stores and how you can shop better prepared.

Protein Involvement for Fat Loss (Donuts vs Chicken Breast) - 19:46 -->  Protein is a STAPLE for fat loss goals.  Here's how you can use it to help you achieve your fat loss goals and EVERYTHING you need to know about how it works too.

Where to Begin Your Protein Journey - 30:15 -->  Behaviors and strategies to help you get more protein in your routine.

Protein Helps the "Look Good" Goal - 33:45 -->  No matter the age, people still want to look good.  Protein being consistent in your diet can help with that.

PS The Best Burger in La Crosse - 35:56 -->  Tune in for our shameless (unsponsored) plug for where you can find the best burger in La Crosse.

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.

Everyone's always waiting for the best time to start their journey through exercise (or new things, for that matter), but it's easy to say, "I'll wait until Monday."  Then Sunday night rolls around aaaaand...well, you know the drill.  Let's dive in to the actual perfect time to start.

Setting the Table with an Analogy  - 1:05 -->  Let's get the conversation started with a little small talk between coaches and a coaching analogy that applies to the actual perfect time to start something new!

The Common Denominator Among People - 6:00 -->  When you're going through something tough or wanting to try something new, it can often feel like you're on an island, making the next action steps very difficult to just START your goals.

Taking Action to Make Things Easier - 7:54 -->  The actual perfect time to start your journey starts when you're "really in the thick of it", but by breaking through this moment you can make a lot of the next steps in your journey that much easier.

Everyone's Waiting for that Perfect Moment - 9:58 -->  Waiting for that perfect moment will keep you waiting.  You'll come up with reasons.  You'll procrastinate.  You'll justify NOT starting.  Let's talk about the actual perfect time to start.

Calling People Out on Their BS as a Coach - 15:02 -->  As compassionate, curious, and understanding coaches, Emily and Jordan explore different language and coaching tactics they use to help people.

The Non-Negotiables of Your Life - 13:05 -->  You have to build non-negotiables in your routine to help you stay on track.  We dive into some ideas for exercising, but also open the door to helping you identify your own non-negotiables to improve your adaptability which will help you accomplish more goals.

The Discipline to Stay True to Your Non-Negotiables - 17:27 -->  Not following through with something can be summed up as lack of discipline.  Jordan and Emily dive into how to create flexibility in your lifestyle to help you stay on track and decrease procrastination or overwhelm.

Prioritizing Your Goals and The Hardest Steps of Your Journey - 23:03 -->  If your priorities are different or changing, your routine and non-negotiables will change.  If you're not mindful of your priorities, you'll slip into excuses or not taking action, thus the "I'll-start-on-Monday-mentality" takes over.

The Actual Perfect Time to Start is Now - 29:04 -->  Closing words on why RIGHT NOW is the perfect time to start and why "living on the fence" is a counter-productive area to getting started.

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 is a DOOZY of an episode that is short, sweet, and one of our favorites we've ever done.  Strap in for this one so you are ready, because the answer may shock you a bit (and Jordan is a little squirrely as he's hyped on on caffeine).

A Surprisingly Fresh Take on... - 0:55 -->  Welcome to the episode with a little introduction talk on all things that begin with..."B's"?

What's the #1 Thing Holding People Back from Achieving Their Goals? - 4:01 -->  The question asked to both Emily and Jordan years ago, was what the the #1 thing you see that holds people back from getting results?  After helping THOUSANDS of people and HUNDREDS more since we were originally asked this question a few years ago, both Emily and Jordan kept their answer the same.

The. ONE. Thing. - 9:00 -->  The build-up is over.  We reveal the answer!

The Story We Tell Ourselves and Being Honest with Ourself - 9:30 -->  Jordan and Emily both take a moment to dive into WHY they both chose their answer.  From writing your own story to believing the lie and letting a lie we created becoming the truth to the victim mentality, this topic goes DEEEEEEP.

Calling People Out on Their BS as a Coach - 15:02 -->  As compassionate, curious, and understanding coaches, Emily and Jordan explore different language and coaching tactics they use to help people.

How to Adapt and Move Past the Sticking Point - 17:36 -->  You don't have to be stuck in this scenario.  You are the author of your own story and the stories to come.  Tune in here to here Emily and Jordan talk about how to adapt and thrive as you write the story as the HERO, not the VICTIM!

Closing Remarks and Talking About the Negative - 19:24 -->  Going from the victim to the hero requires acknowledging the negative and doing something about it.  Emily and Jordan discuss how this can be achieved.

Happy New Year!  There's several key aspects that come into play when pursuing a goal and we want to go over 3 in particular when it comes to your health and fitness goals.  Let's dive in!

A Review of Starting Your Health and Fitness Journey - 1:14 -->  Starting your journey with any goal is tough.  We review the beginning found in previous episodes and talk New Year Resolutions.

The 3 Key Pieces to Your Success This New Year - 3:14 -->  We talked about motivation and comfort zones, now it's time to discuss the next 3 pieces crucial towards your success!

Support In & Out of the Gym - 3:58 -->  Accountability and help is needed to accomplish big goals.  Find out why it's important to find out why support matters, ESPECIALLY for those who like to keep their journey "secret".

Self Compassion, Common Humanity, and - 6:48 -->  Understanding that the journey is a process and not based on one single moment makes sure you do not give up.  We're back discussing the all-or-none mindset (again) and how that will trap your progress.

More on Creating the Right Environment - 9:52 -->  75% of your environment is what dictates our actions and habits, so why not set up your environment to help YOUR success.

How we Create Plans at Unity Fitness - 13:18 -->  Jordan and Emily have been been coaching for +10 years each.  They've done a lot, seen a lot, experimented with a lot, which led to the design of the path/structure on how plans are created for clients at Unity.

If Your Results Don't Last, Do They Really Count? - 17:10 -->  Find out what Jordan and Emily say about results that don't last.

How Workouts are Structured at Unity - 19:17 -->  We don't do random workouts because random workouts get random results.  All our programs are designed for a specific goal and we build custom fitness routines for each individual from start to finish!

The fitness industry as a whole is not considered a professional job by most, and often reinforced with that belief through entertainment and media.  Today's episode takes a deep dive into professionalism as a whole, but how it is also exists and needs to change in the fitness industry.

Professionalism in the Fitness Industry  - 2:33 -->  What's the current state and how does one "turn pro" in the fitness industry according to Emily and Jordan.

The Power of the Coach and Why Fitness Coaches (and Trainers) are Essential - 7:15 -->  Fitness coaches and trainers can dramatically change lives for the better.  Find out why the hosts believe our industry should be deemed as essential (per the government and IRS) and should be recognized as the future of healthcare.

Emily's Viewpoint on Professionalism - 10:44 -->  Tune in here to find out what Emily's definition of a professional is.

A Professional Takes Ownership Over Everything, Including the Bad - 15:55 -->  How many gyms would apologize for a previous poor experience at a gym?  You may be surprised!

Fitness Coaches/Personal Trainers as a License? - 18:30 -->  A certification is the only thing you need to be considered a coach or personal trainer in today's society, but a change is coming and we believe it will require an exam or Board to pass.

What Separates Unity Fitness' Coaches from Other Coaches/Trainers - 23:05 -->  Unity Fitness is quite different from any other "gym" you'll walk into, and it starts with how we are intentional about professionalism but goes well beyond that.

What Separates Unity Fitness from Other Gyms in Terms of Professionalism - 28:22 -->  If every gym can get you stronger or help you lose weight, what makes Unity Fitness so special?

This episode of The UFFDA! Podcast explores the idea of comfort zones and the correlation between growth and discomfort while we live in a world that is constantly trying to keep us comfortable with the flip of a switch.  We go DEEEEEEEP into the science behind getting uncomfortable and how that creates progress and growth in our mind and bodies to, in a sense, get us uncomfortably comfortable so we can get results.  This is a great episode leading into the New Year and new goals! Enjoy!

Introducing today's topic: Getting comfortably uncomfortable - 1:53 -->  A theme in our previous episodes with our special guests combined with our current team book club (The Comfort Crisis) gave the idea to cover this topic.

Using the long-term mindset to set you up for success - 4:12 -->  Often times, the short-term mindset focuses too much on fear and what we're giving up, leading to action steps that don't relate to your goal.  Switching to a long-term focus allows you to create a plan with tasks and processes for sustainable success.

How to seek discomfort to achieve your goals - 6:50 -->  A meaningful goal must create some form of discomfort.  If it doesn't, the goal isn't strong (or doesn't mean) enough to create the change.  Tune in to understand how getting into that uncomfortable state is needed for success.

The paradox of the holiday season - 8:00 -->  In a time of year where we are focusing on making sure we're taking care of everyone else, we need to create a list of "non-negotiables" to maintain results for long-term success.

Comfort vs Discomfort (Getting Uncomfortable) - 11:15 -->  Our culture is designed to create comfort with shortcuts, whether it's from a "Like", scrolling, food, pills, etc.  By design, we live in a world that makes it feel wrong to get uncomfortable, which is why a lot of people are being held back from achieving their true life they want to live.  This is a topic that was drastically amplified through COVID-19 and behind.

How getting uncomfortable ties into your health and fitness - 17:01 -->  Let's tie getting uncomfortable into your health and fitness.

Two major points on starting your journey getting uncomfortable - 19:41 -->  We discuss why getting uncomfortable and doing it alone is not a great idea as well as how a coach/mentor can help with the process by creating some comfort as you put yourself outside of your comfort zone.