The UFFDA! Podcast

Do you struggle with low back pain?  What if we told you that your low back might not be the issue, but something else is the root cause of your low back pain?  Get ready for our surprisngly fresh take on low back pain in this episode of The UFFDA! Podcast!

Introduction to the Topic - 1:24 - Let's dive into low back pain.  It's likely you or someone you know suffers from low back pain.  Let's dive in to find out why it might not be your low back as the actual problem at all, but rather something else (making your low back the victim).

Health (Doctors) vs Fitness (Coaches/Trainers) When it Comes to Low Back Pain 5:05 -  Comparing doctors and their magic and experise to coaches/trainers and their expertise when it comes to low back pain

What You Can Do If You Have Low Back Pain - 12:30 --> How to live and take control if you have low back pain.

What if a Foot Issue is Causing Low Back Pain? - 15:02 --> Using another example based on the joint-by-joint approach, we discuss how a foot issue could be the root cause of your low back pain (even shoulder or neck pain), and more.

Emily's Personal Example of How the Body Works Together - 17:24 --> Emily recaps how her upper back (lats) were actually causing her hip issue.

Using Emotion to Create Action, Not Despair - 19:24 --> Emotion can be a driver.  Jordan and Emily discuss how you can use emotion to find a solution as well as discussing some insight as to how they work with individuals dealing with low back pain.

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 felt unheard?  Misunderstood?  Or just flat-out not listened to?  Well, we might not be able to help with ALL of those things, BUT this week's episode of The UFFDA! Podcast promises to deliver an effective and effiicient process to make those things easier (for you, and the half).  Of course, we're also delivering our surprisingly fresh take in the process.  Enjoy!

Introduction to the Topic - 1:00 - Tune in to find out why it always comes down to communication.  And how a MAJOR INCONVENIENCE in our lives turned into us discovering a better way to help people, which ultimately led to the topic of this episode!

Why Alignment Matters in Communication 4:49 -  Great communication is more than words, it's understanding, and in this case: alignment.  We discuss why aligment is so important for your goals, specifically health and fitness.

The Power of Discovery - 8:08 --> When you uncover what you really want, you discover purpose and intention.  This starts with asking the right questions and being aligned.  Once that is true, you can feel the power of discovery!

How Can You Discover Your Potential? - 10:30 --> To put yourself in the best scenario, you need to understand your WHY.  We'll help you find out that today!

Being Honest with Yourself and Others - 15:15 --> Success comes from being honest (to yourself and others).  If we're not being honest, we're living a lie, almost like being an imposter to our goals or of our best self.  

It's a Two-Way Street - 19:24 --> Finding the right people in your lives to share your goals with is also cruciual to your success.  Surround yourself with people who want you to succeed, sometimes even more than you do yourself.

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 we're diving into a short and sweet episode covering a question we commonly get asked. While the surface answer might be "It depends", we dive into some considerations regarding food types, proximity of eating to sleep time, and other factors you may not have thought about when it comes to eating at night. 

Introduction to the Topic - 1:42

The short answer... - 2:43

What you should NOT eat before bed - 5:34 --> Here, we expand on food choices and the different options you have when creating a meal before bed

Being in tune with your body - 9:21 --> As you self-experiment with the suggestions we offer, one of the most important things you can do is to tune into how your body is feeling, both during and after eating. This allows you to make personal decisions and take control over what really does work for YOU.

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've got another banger of an episode for you this week on The UFFDA! Podcast!  S3.E23 goes into a mindset topic: one that involves the mission of Unity Fitness and one that may be holding you back.  The mindset is living a life without compromise.  Get ready for some powerful stuff!

Introduction to Today's Episode - 0:51 -->  How we did get to a topic called involving "living a life without compromise"?

What Does it Mean to Live Without Compromise? - 4:40 --> Jordan and Emily start the process of helping you learn how to live a life without compromise.

Our Life of Compromise as We Know It - 12:16 -->  Assuming something to ourselves is a tricky game. Tune in on how letting your mind assume things can lead to trouble!

The Big Questions You Need to Ask Yourself - 16:08 --> Jordan and Emily go over some big questions to get the ball rolling on living your life without compromise and recap 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] .

Our surprisingly fresh take on this week's episode of The UFFDA! Podcast dives into perhaps the most important parameter/metric for strength training programs: reps.  Reps dictate the volume, intensity, and ultimate goal of said program in terms of strength, power, lean muscle building, endurance, etc.  Along with rest, reps are the most critical part to the program as a whole.  Jump into S3.E22 to find out why!

Introduction to Today's Episode - 0:51 -->  We're back into a more training-specific episode this week and it's why reps are so important to your overall goal in any program.  We define what reps are, explain why they can dictate your goal, and set the stage for the episode ahead.

Myth-Busting Two Old-School Myths - 4:10 --> Jordan and Em debunk a couple big myths surrounding strength training including "toning" and "strength training making a person bulky" while discussing why light reps with higher reps are not a great solution for a long-term goal.

Why Do People Get Hurt Strength Training? - 7:29 -->  Assuming that a person starting out in their strength training journey has been screened/assessed by a professional before starting their journey, that person is left with two main culprits as to why injuries could happen through strength training.

Rep Ranges for Muscular Endurance and Capacity - 8:59 --> We start by defining what the rep range is for muscular endurance/capacity (12-20) and why this range is important along with the goals of this range

Rep Ranges for Muscular Hypertrophy (Lean Muscle Building) - 15:21 --> We start by defining what the rep range is for muscular hypertrophy (8-12) and why this range is important along with the goals of this range.

Rep Ranges for Muscular Strength - 22:04 --> We start by defining what the rep range is for muscular strength (5-7) and why this range is important along with the goals of this range.

Rep Ranges for Muscular Power - 25:02 --> We start by defining what the rep range is for muscular power (1-5, sometimes higher (5-8 reps or based on short-burst time) depending on the exercise) and why this range is important along with the goals of this range.

Rep Ranges for Maximum Muscular Strength - 27:44 --> We start by defining what the rep range is for muscular strength (1-3) and why this range is important along with the goals of this range.

Recap of Today's Episode - 30:27 --> Jordan and Emily recap today's episode and the importance of reps and how they dictate the goal of the program as well as how to apply those reps to achieve said goal(s).

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's episode of The UFFDA! Podcast revisits nutrition and the topic of "dieting".  Dieting usually brings forth negative emotions, and makes coaches and clients cringe alike.  How did we get to that point and how do we get away from that?  THAT is what we discuss in this week's episode.  Enjoy!

Introduction to Today's Episode - 0:51 -->  Today's episode dives into another deep-rooted topic that stirs up all kinds of emotions.  Let's try to reframe what we think about diets by going into the why and how this is happening and aim to put an end to it once and for all!

What Does LongTerm Dieting Look Like? - 3:23 --> "Dieting" or starting a diet is usually performed through a short-term focus (ie how much weight can I lose in X amount of time by doing [INSERT DIET NAME HERE]?).  Instead of making it a short-term goal, let's start flipping to a long-term mindset and how your diet plays a role in that.

Why Diets Fail People - 7:02 -->  What if people didn't fail diets, but diets failed people?  When we start creating strict rules/guidelines, eliminating food (and food groups), and restricting food groups, then we not only make things more difficult to follow, but also more unsustainable.

Where Did the Word "Diet" Come From? - 11:51 --> As we as humans like to do, we took the word diet and gave it fancy names like "Keto", "Carnivore", "Atkins", etc even though "dieting" has been around since the 13th century.  We dive into the origin and evolution of dieting.

What's Your After-After Pic Look Like? - 12:40 --> You've seen plenty of Before-After photos of different diets and challenges, but have you ever noticed the After-After?  Emily and Jordan talk about what does success of a diet actually mean and how to prioritize success for the long-term in the process.

Recap of Today's Episode with Action Steps - 18:06 -->  FInal words on how to stop yo-yo dieting once and for all with some added action steps of what you need to do right now to create more success with your nutrition!

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.E20 of The UFFDA! Podcast hits HARD with some deep-seeded, real, and very applicable knowledge on how 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.

Introduction to Today's Episode - 0:51 -->  Dive in to see why this is our topic for this week's episode.  These first couple minutes are HUGE for your mindset and the way we act.  Buckle up! 

Find Out What is "The Most Selfless Act That You Can Do for Others" - 2:44 --> This phrase is the underyling theme throughout the entire episode.

A Few Examples of How to Rejuvenate You - 4:51 -->  When you're scrambling to make sure everyone else is taken care, we end up forgetting about ourselves.  We wanted to go over some examples of how to help you rejuvenate your mind and body to help refocus.

Applying Our Analogies Into Your Life - 7:10 --> Whether it's trying to "fill from an empty cup" or "trying to take care of others on an empty tank", these analogies can directly apply to how you act, think, and respond.  Tune in here for a surprinsingly fresh take why this could be a drastic mistake if done incorrectly.

Critical Points of Understanding to Those Who Put Others First - 10:29 --> There's two powerful points that address our behaviors from a deep level, from rooted thoughts that may have been with you for years and years (even back to your childhood).  Be prepared, this goes deep.

Recap of Today's Episode with Action Steps - 14:59 -->  Em and Jordan recap the episode, but also start with the action steps you NEED to take in order to make this transition of the unselfish way of putting yourself first. 

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.E19 of The UFFDA! Podcast dives into a critical subject that impacts yourself or someone you love at some point in your life.  It's the general overview of the step-by-step process of how to get out of injury.  This is a big episode that will help you on an entirely new level or give you the opportunity to share this injury with someone you know.

Introduction to Today's Episode - 0:51 -->  Injuries suck, but they happen.  They obviously affect you physically, but they have profound influence of our emotional and mental states as well.

Defining Pain and Injury - 1:49 --> Before we dive in, let's make sure we define injury and pain so you can better understand the steps that follow.

What is Rehab and Post-Rehab - 4:47 -->  Rehabilitation is part of every injury.  Post-Rehabilitation is as well, but often overlooked.  Let's dive into both topics.

Step #1 of the Injury Process - 8:46 --> Step 1 needs to be addressed before Step 2.  It's the MOST IMPORTANT step and it invovles zero physical work or preparation, but more of a mindset.

Step #2 of the Injury Process - 9:56 --> Step 2 jumps into the physical realm, but still requires ZERO WORK on your side.  Tune in to find out what we mean!

Step #3 of the Injury Process - 11:35 -->  How can you proactively improve your recovery from injury and who needs to be involved in the process?  Keywords: proactivity and collaboration.

Step #4 of the Injury Process - 14:10 --> Step 4 deters away from the exericse and mindset realms, and dives into more of your LIFESTYLE FACTORS and how they influence your recovery.  Tune in here to find out how your lifestyle plays a MAJOR ROLE in your recovery.

Step #5 of the Injury Process - 19:39 --> If Step #1 is needed and most imporant, Step 5 may be your one constant needed throughout the entire injury process.  Keywords: patience and communication.

Recap of the Five Steps to Get Out of Injury - 23:53 --> Reviewing the five steps and using real-life examples.

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 UFFDA! Podcast is back to help you get back on track with achieving goals and getting more results.  This is a HUUUUUUGE episode to help break down goals and take more action.  We hope you enjoy it!

Introduction to Today's Topic - 0:51 -->  The intention of this episode is to make this more about nutrition, but we need to discuss the mindset and drop some knowledge before we get there while defining what it means to have a 90-day out goal/mindset!

Using Visualization to Achieve Your Goals - 5:54 --> Visualization is an incredibly POWERFUL tool to help you achieve your goals.  It gets your intentions, decisions, and mind (mostly the conscious) on the same page on what you need to do to achieve your goals!

Executing with Emotion, but Not Emotionally - 11:58 -->  Jump here to find out how to use visualization to better handle emotion.

Using the Holidays as Checkpoints - 14:27 --> We show you how you can use the holidays in your calendar year as health/goal checkpoints to keep you on track.

Relating Your Goals Towards Nutrition - 19:43 --> Now that you understand the 90-days-out goal and visualization, we can talk a bit more on nutrition.

Unity's "Golden Rule" of Food - 24:06 --> Tune in to find out the golden rule of food which makes your lie EASIER by helping with willpower, decision-making, and allowing you to stay on track (this discuss was so good it made Jordan's brain hurt, so get ready!!).

A Quick Note on Staying on Track on Restaurants - 29:56 --> Here's some professional coachs' insight on how to crush your nutrition goals while traveling and out to eat!

Recap of Today's Episode - 31:50 --> A quick recap of today's powerful 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.

Season 3, Ep. 17 of The UFFDA! Podcast is Part II of the Movement vs Exercise discussion aka the "orignal" idea host Emily had before host Jordan hijacked it and went a different route, thus creating Movement vs Exercise (Part I) in S3.16.  We uncover a layer of mindsent in this episode that surrounds goal-setting a discipline that is sure to make you think differently about exercise AND movement after listening.  Enjoy!

Introduction to Part II - 0:51 -->  Jordan gives the intro, then hands the reigns over to Emily to introduce you to what we're disuccsing today.

An Example of Movement vs Exercise (Part II) - 3:58 --> Emily gives an example of the "macro-level-thinking" of Movement vs Exercise and how we can accidentally hold ourselves back from achieving our goals.

Movement vs Exercise as it Relates to Your Goals - 5:51 -->  Not all movement and exercise is created equal to the human body.  Find out what we have to say to make sure you're not trading off movement as your form of exercise and sabtoging your goals.

Activites of Daily Living is NOT Exercise - 10:30 --> It's easy to do chores around the house and try to claim it as an exercise because of the effort and work invovled.  However, those are actually known as "Activities of Daily Living" (ADL) and are a form of movement/activites rather than exercise/workout.

Life is the Sport You Forgot to Train For - 12:08 -->  Training for life?!  Be ready to have your mind rattled with this surprisingly fresh take on life and how to properly train for it.

Movement vs Exercise and Applying it to Your Daily Life - 17:13 --> At the end of the day, it's your specific goal that matters most.  Everythign we do (and don't do) need to apply to that.

An-Emotionally Fueled Recap of Today's Episode - 20:47 --> Closing notes on today's episode as Jordan gives some insight on why he gets emotional about his training clients.  Explicit content ahead!

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.