The UFFDA! Podcast

This episode of The UFFDA! Podcast covers a mindset shift.  To some, this may come naturally, but for others, the You vs You mindset is hard to grasp.  You may feel like the world is out to get you or that it's you against the world or that you're all alone in this "fight", but that isn't the truth UNLESS you tell yourself that's the case.  Tune in and we'll show you why!

Introduction to the Episode - 1:05 --> We're carrying on with some of the concepts, philosophy, and mindsets from the previous two episodes as we show you who your real competition is.

You're Literally the Only One Who CAN Do This For You - 4:20 --> There's only one person out there who can take care of you...and that's YOU.  If we set ourselves up against the world or play the victim, we pinned ourselves against a force that we created through our own imagination, causing a change in behavior and action that doesn't help you achieve your goals.

Using the Right Support System to Succeed - 8:13 --> We discuss how the proper support system(s) are required to help you be successful.

What Happens When You Realize it's You vs You - 10:53 --> One of the most powerful movements you can have is when you reailze you are the only one standing in your way of achieving what you want...so what do you do?

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

We're back to the normal hosts on this week's episode as Jordan has recovered from being sick.  And this week, we're talking about som seriously positive stuff: happiness, gratitude, and WINS!  It's time to get motivated!

Introduction to the Episode - 1:15 --> This week is following up from a nugget on last week's episode and taking it a step further towards helping with nutritional succes. 

We Live in a World of Negativity... - 3:01 --> It's a tough pill to swallow, but a lot of our world is buzzing with negativity.  Tune in to find out why and how we can rewire your brain.

Use Your Wins Like a Savings Account - 9:25 --> The wins are everywhere if you look for them, but you need to be intentional and aware.  It's time to stock up and save!

Real-Life Examples of How to Celebrate (and Save) Your Wins - 14:00 --> We've got several examples to show how we're celebrating wins of all kinds to help achieve a bigger goal (and a lot of these are based on nutrition).

A Safe Space is Necessary for Success - 17:35 --> Whether it's journaling, a community, a coach, or someone who is close to you, a safe space is necessary for you to create continued success to help create logical steps that is paired with your emotional choices.

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

In this episode of The UFFDA! Podcast, Emily sits down for another solo episode with an extension of the conversation from the last one she did on language and how the words we use are impacting our lives. In this episode, she talks about personal responsibility - what it is, starting to recognize ways we can take more of it, and how to cultivate it, both in our health & fitness journey and every day life.

Introduction to the Episode - 1:55 --> Just getting right into it!

What is personal responsibility? - 3:01 --> Before we talk about the terms, let's define it. Personal responsibility means holding yourself accountable for your own actions and exercising self-control.

What role does personal responsibility take in our lives? - 8:05 --> What does this look like? How can we begin to recognize the role personal responsibility either currently plays or should play in our lives.

How can we develop more personal responsibility? - 13:20 --> Here's the action. How do we put this into play? How can we develop more? Emily breaks down 4 actionable steps to cultivate more personal responsibility in your life.

It's not all about the negatives. Wrapping up and conclusion. - 21:09 --> We have to stop and take personal responsibility and ownership over the wins too. It's not all about the negatives.

Links to Previous Episodes Referenced

  Emily's other solo episode: https://www.unityfitnesspro.com/podcasts/the-uffda-podcast/episodes/2147990273 

The episode where Jordan interviews Emily: https://www.unityfitnesspro.com/podcasts/the-uffda-podcast/episodes/2147830202 

Recent episode about failure: https://www.unityfitnesspro.com/podcasts/the-uffda-podcast/episodes/2148498402 

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

This episode of The UFFDA! Podcast is back on the nutrition topic, and this time we're taking a total dive into carbohydrates (carbs).  Carbs get a bad rap in our society these days, and as you'll hear today, it's for good reason).  BUT carbs are also extremely useful and valuable to our lives - they are a macronutrient!

Introduction to the Episode - 3:32 --> Let's talk about everything carbohydrates: to what they are, what they do, quality, types, and beyond.

What Do Carbs Do? - 4:50 --> We dive into the use and science behind carbohydrates and how to use them appropriately, not abusively.

The Myth About Fat as Fuel for Cardio - 8:05 --> A lot of people think they way to lose and burning more fat is doing cardio exercises at the fat-burning level.  However, that is actually a very inefficient way to burn fat.  Tune in here to find out why.

Are Carbs Bad?  It Depends... - 10:25 --> Going over the history and evolution of how carbs were a mainstay in everyone's diet to now being shunned and shamed in today's society (for some good reasons).  Let's dive DEEP into the subject of carbs as it exists in today's society, nutrition, and uses.

Complex vs Simple Carbs - 17:05 --> Carbs are not all created and digested equal.  They're actually quite different with different benefits and risks.  Emily and Jordan dive into the difference between those carbs and why they matter to your health and goals.

Glycemic Index of Food - 21:40 --> All foods have a value known as "glycemic index" which basically tells you how foods interact with your body in terms of insulin release and digestion.  This is an important tool to understand in your health and fitness efforts because it could be what's preventing you from burning fat, energy preservation, and/or recovering appropriately.

The Difference of Fructose from Carbohydrates - 27:47 --> Fructose is a type of food that is digested differently than all foods (including other carbs).  There's some new science you NEED to hear regarding fructose that could CHANGE YOUR LIFE.

Carbohydrates for Performance and Longevity and Recap - 29:01 --> Carbs are not all created and digested equal.  They're actually quite different with different benefits and risks.  Emily and Jordan dive into the difference between those carbs and why they matter to your health and goals.

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

S3.E42 jumps back into delivering a surprisingly fresh take on the mindset towards failure.  In this episode we'll discuss failure itself is more of an opportunity, and is also necessary to help get you to where you want to go!

Introduction to the Episode - 1:05 --> Why what happens WHEN you fail, not what happens IF you fail?

Using Failure as an Opportunity - 3:38 --> How can you turn problems, conflicts, and failure into an opportunity?  We'll show you how to reframe your mindset to "You either win, or you learn".  Just like Nelson Mandela says.

If You're Always Learning, Can You Fail? - 6:10 --> Taking this mindset even further.  What if you couldn't fail?  What would you do differently if you knew you couldn't?

How Long Do We Need to "Experiment" - 10:08 --> We feel that people have the best success when they view their health and fitness as an experiement, but what are the parameters towards setting up an "experiment" to make it qualifiable and realistic?

 Recap and Learning How to Cherish Failure and Defeat - 12:04 --> We wrap up today's episode talking about cherishing moments of failure and defeat, and being OK sitting in that moment to gain knowledge, power, and opportunity. 

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

Season 3 is getting up there in episodes!  We're touching base on the "extremes" of the health industry and fitness industry.  In a world that needs immediate gratification, it's common to see people reaching for the extremes.  BUT, you may be surprised as to why that actually leads to a quicker failure.  Does health and fitness REAL have short cuts?  Tune in today to find out!

Introduction to the Episode - 1:33 --> Introducing new perspectives with your health and fitness is what we do, and we're delivering by diving into a BIG ONE again today.  Extremes will lead you to more extremes, including a high-risk scenario.  Your health and fitness deserves better - tune in to find out why.

"The Extremes Yield More Extremes" - 3:03 --> When you're focusing on the extremes (all-or-none), the only other option is the extreme on the other end of the spectrum.

Using the Minimum Effective Dose - 7:34 --> The minimum effective dose is the minimum what you need to do to achieve your goal, not the maximum.

Using Extremes Will Never End With Your Ideal Goal - 9:33 --> You don't wake in your best shape or worst shape, it's accumulative.  Let's flip your mindset and show you how you can move forward to get real, lasting results.

Extremes Open Up Pandora's Box - 15:05 --> More examples of how doing extreme challenges and diets lead to more and more extremes (Pandora's Box).

What Does Fitness Look Like? - 12:18 --> We take a deep-dive into this question and what the problem is with the question itself.

The Biggest Problem with Taking Short Cuts - 15:45 --> We use examples of short cuts with your health vs consistency.  We use different examples with games and comparing professional athletes to amateur athletes and how it releates to your goals.

Recap and One Final Message - 18:12 --> A final word on today's episode with a big message to send you on your way to success.

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

This week on The UFFDA! Podcast we're circling back to breathwork and the power of breathwork.  Why?  Because it's the easiest thing you can do to reduce stress, improve flexibility, activate your core, and feel better!  Tune in to find out how and why, including tips on types of breathing!

Introduction to the Episode - 1:09 --> An episode 12-weeks in the making and (FINALLY) it's time to see how we got here!

It's All About Perspective and Society/Culture - 2:43 --> We know that your environment can play up to an 80% role in how you make decisions.  Envrionment can also change our perspective.  When it comes to doctors, trainers/coaches, and other professions, our perspective may be influenced from societal and cultural norms (your envrionment) more than you think!

Jordan's Perspective on the Episode's Question - 6:58 --> It goes beyond looks, but focuses more on what they do in terms of their actions and overall practice.

Emily's Perspective - 7:47 --> Emily's viewpoint is similar to Jordan's, but also includes overall education.

Practice What You Preach - 9:13 --> Is the professional giving you the advice you seek practicing what him/her preaches?  How does that resonate with you?  How has that influenced doctors, soldiers, and other professions?

What Does Fitness Look Like? - 12:18 --> We take a deep-dive into this question and what the problem is with the question itself.

What Does Health Look Like? - 14:31 --> Now we take a deeper look into what "health" looks like and discuss this as well!

Assumptions Are Not Educated - 19:32 --> Assumptions are made with the information we currently have, and what we know...but we also know what we don't know.  How can we find out more or what information do we need to make an "educated" decision?

Reviewing Today's Episode - 29:20 --> We sum up today's episode with some recap and final thoughts.

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

The second episdoe of 2024 is also The UFFDA! Podcast's second-ever episode on breathing.  Aside from strength training, breathing is arguable the most powerful tool for you to learn and harness to improve mood, flexibility, focus, and liviing longer (just to name a few of the numerous benefits of breathing).  As we dive into 2024, we wanted to make sure we give some more value to something that is often forgotten: breathwork.  Enjoy!

Introduction to the Episode - 1:44 --> As we reference breathing and breathwork from our previous episodes, we also wanted to dive more into the phyisological, physical, and mental benefits of breathwork!

Using Breathing to Decompress and Destress - 9:30 --> Learning how to control your breathing can play a major role in how your body perceives stress (and recovery).  Learning how and when to do utilize breathing as a tool for you to recharge, refocus, and/or prepare is invaluable.  We talk about the science as well as how and when to use breathing to help you out, like before and after workouts or duing stressful moments!

Breathing Positions and Types of Breathing - 16:45 --> There's several different breathing positions, tools, and types out there that all serve purpose.  We discuss some of those and WHY they're important as we wrap up today's episode. 

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

Happy 2024! It's the time of year when motivation is high, but the how is often lost. Instead of taking meaningless action or action that takes you in the wrong direction, today's episode lays out a plan to bring success in your health and fitness goals in 2024. Let's dive in! 

Introduction to the Episode - 2:15 --> I guess we skipped right over the title, but you've read that already... It's the new year and motivation is high to take action this time of year. But what's the best thing to do? Let's dive in! 

There's a mindset piece here... - 5:33 --> It's a mindset shift... We have to focus on the big picture and the important why behind our goals. Because it's not about the small things - it's the big reasons that will anchor us to our difficult decisions.

What IS the perfect formula... - 12:35 --> Here's a pro tip on how to avoid binging while at home!

Hint: Cardio isn't the answer. - 15:23 --> Ope. Yep, we said it. (Apologies for the blender interruptions here and continuing through the end of the episode... it was a busy day behind the counter!) Jordan dives into the research here and why we need to focus our energy on strength training for much of our health and fitness goals.

How do you implement strength training appropriately? - 21:31 --> We give recommendations for starting strength training and what that should look like for you if you're just starting or if you're someone who's continuing on in your strength training routine.

Episodes Referenced During this Episode

The Unselfish Way to Put Yourself First: This is a topic that EVERYONE deals with in their lives, but we're here to spin our surprisingly fresh take on this emotional topic and help you put your own oxygen mask on first before helping others.

Minimum Effective Dose: We know about the "minimum effective dose" when it comes to medicine, yet we seem to avoid it through health and fitness (and exercise).  As a culture, we think more is better.  We're here to set the story straight that more is almost never better, but better is better, ESPECIALLY when it comes to your health and fitness.

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]

Have you ever "fallen off the wagon" or "gotten off track" of your goals?  Good news for you, is that if you've ever felt that way, it means you were ON the wagon and ON track prior to that moment!  That awareness is key to your success.  Dive into today's episode to figure out how to use that awareness and get back on track right away and stay on track for good!

Introduction to the Episode - 3:06 --> We've heard from a lot of people lately that they've fallen off track, so we wanted to approach the subject from a coach's perspective to help you out!

It's About What You Do and What You Don't - 6:40 --> Taking no action is action.  Not making a decision is a decision.  It's not always about what you do in terms of action, but it's also what you choose not to do (or stop).

How to Stop Binging - 8:37 --> Here's a pro tip on how to avoid binging while at home!

You are ONE Decision/Action Step Away from Being on Track - 11:05 --> We recap today's episode by talking about the power you have at any given moment to get back on track (and stay on track).

Book your free Discovery Call by clicking here.

Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).

Book your free Discovery Call by clicking here.

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]