As Season 2 kicks off, Josh and Jordan host a Halloween holiday special and basically talk nutrition and candy!

1. How to actually enjoy treats and let them be part of your life without wrecking your diet.
2. Candy can actually be helpful in the right circumstances.
3. The coaches reveal their top candy picks!

Plus: $100 gift card contest announced! Details at 30:25

Visit us at www.truthincoaching.com

Follow us on instagram

https://www.instagram.com/truthincoaching

Or find us on facebook

Want to train in person? Schedule a consult with us here:

www.pcflongmont.com

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It's been a full year of Truth in Coaching! Josh and Jordan look back and pull out some of the most important moments. On this episode:

-Josh finally has a non-clumsy definition of "truth in coaching"

-Episode 1 actually wasn't that awkward

-Josh and Jordan actually (finally!) introduce themselves and talk about their backgrounds.

-What are 3 of the most critical elements for successful change?

1. Setting appropriate goals
2. Growing relevant skills
3. Emotional focus over the long-run

-The coaches reveal the top 3 episodes of the year (MAJOR surprise!)

-Jordan's pick for her best Speech of the Week (of the year!) is "Just because it's taking time doesn't mean it's not happening". Josh delivers that speech at 40:26 of this episode, although originally in episode 46 which you can view here:

https://www.truthincoaching.com/podcast/episode/a4a9454b/ep046-when-a-routine-isnt-good-enough-make-a-ritual-4-key-moments-each-day

And you can actually read what our fellow trainer Krystyna wrote about it here:

https://www.pcflongmont.com/post/speech-of-the-week-just-because-it-is-taking-time

-The review ends with a montage of hilarious intros!

Visit us at www.truthincoaching.com

Follow us on instagram

https://www.instagram.com/truthincoaching

Or find us on facebook

Want to train in person? Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

No Bell Down: as the name implies, our annual charity event requires lifters to keep their bell off the ground and working for a full hour!  

It's going to be difficult.  We've been working hard ourselves prepping for this event and we both have a shot at earning KB Federation rank!

To learn more about this event, our supported charity, and to donate, go to this link here: www.pcflongmont.com/events

The first (9) minutes are an old-school audio tour (think like in an art museum) that we have loaded on actual, physical mp3 players for our competition guests to listen to. The remainder of the podcast is your regularly scheduled programming!

-How to look like an athlete (and how not to) when going out for a run

-Prep for the Zombie Apocalypse with our specially designed Zombie Fitness workout program! Use the link below to view the program on our Episode 50 show notes (scroll to the bottom):

https://www.truthincoaching.com/podcast/episode/7b7ef25f/ep050-zombie-fitness-how-to-train-for-the-zombie-apocalypse-halloween-special

-How to mentally prepare for a competition, especially during taper week.

Speech of the Week (SpOTW) starts at 33:15 and is "Control vs Influence". You can read what coach Krystyna has to say about that here: https://www.pcflongmont.com/post/speech-of-the-week-control-vs-influence

Visit us at www.truthincoaching.com

Follow us on instagram

https://www.instagram.com/truthincoaching

Or find us on facebook

Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Stay tuned to the very end for a special outtake.

Hosted on Acast. See acast.com/privacy for more information.

On this, our 50th episode (!!!) we divert from the standard coach advice and begin to prep for the Zombie Apocolypse.

-Getting from place to place to survive (walk, carry, run)

-Sprinting (avoid an ambush!)

-Better fitness makes you a harder target when the public panics

-Strength to build barricades

-And MORE!

-Plus: what to do if you're NOT in shape and you need to survive zombies TOMORROW!

-View the Zombie Workout Plan here (scroll to the bottom below the show notes):

https://www.truthincoaching.com/podcast/episode/7b7ef25f/ep050-zombie-fitness-how-to-train-for-the-zombie-apocalypse-halloween-special

No Speech of the Week this time: go enjoy carving a pumpkin!

Visit us at www.truthincoaching.com

Follow us on instagram

https://www.instagram.com/truthincoaching

Or find us on facebook

Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

When it comes to getting in shape, there's SO much to do!! In fact, doing the "perfect plan" would be a full time job. Since this is not really an option (even for fitness professionals), how do you cut through the clutter and focus on the few action steps that are the most important?

Also:

-Josh's hands are WRECKED with blisters. Will this hamper his competition prep?

-No Bell Down charity is announced! Agape International Mission rescues and rehabilitates children that are sex-trafficked in Cambodia.

-Jordan prefers the PCF triathlon to a KB marathon....oh well....

Speech of the Week (SpOTW) starts at 32:21: Mowing the lawn when your house is on fire!

You can read what Josh has to say about this SpOTW here: https://www.pcflongmont.com/post/speech-of-the-week-mowing-the-lawn-while-your-house-is-on-fire

Visit us at www.truthincoaching.com

Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

This week, the coaches circle back to the 4 key rituals: this time discussing the Evening Ritual. BUT, Josh takes the scenic route to get there via:

-The Low-Hanging Fruit vs the Big Kahuna

-No Bell Down! Why do we even do our annual charity lift?

-Preparing for a Kettlebell competition is fun! And tough!

-The 4 key daily rituals (morning, work bootup, work shut-down, evening) might be the best place to initiate change.

-Jordan does some live coaching on Josh to help boost his evening ritual.

Speech of the Week (SpOTW) starts at 33:49: Use a Journal for Temporary Awareness (not as a permanent solution).

You can read what Krystyna has to say about this SpOTW here: https://www.pcflongmont.com/post/speech-of-the-week-journaling-for-awareness

Visit us at www.truthincoaching.com

Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

Facing Fears #4:

Learning how to reframe your mindset on how you look at work outs is going to be key technique with creating consistency, not only in the gym but in many other areas in your life. . Rather than saying, "I have to workout ", say "I get to workout".

-Psych up DON'T Psych out!

-Can't be in Rage Mode OR Yawn Mode to play well.

-Josh develops an air bubble when moving up to a heavier bell (Jordan got one too but dealt with it more quietly...)

-A lot of people deal with gym anxiety. Don't let this prevent you from starting your fitness journey.

Speech of the Week (SpOTW) starts at 28:34: Eat the Rainbow!

You can read what Krystyna has to say about this SpOTW here: https://www.pcflongmont.com/post/speech-of-the-week-chomp-the-colors

Visit us at www.truthincoaching.com

Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

Routines make things happen on autopilot. But what happens when your routine isn't up to the task of taking you where you want to go?

In order to really thrive, long term, we need to break out of the comfort zone and step into the "challenge zone". But stray even just a little bit too far and you'll undermine your self-improvement efforts and be swept away in the "overwhelm zone".

Enter the ritual. A ritual, for our purposes, is essentially a intentional, mindful, and super-charged routine that can power your day.

On this episode, Josh argues that there are 4 key opportunities for rituals on most given days and that before attempting to integrate a change, you should see if it makes sense to insert that change in one of these key moments.

Also:

-Water boils at 203 degrees F in Denver.

-Is sautéing the MOST important cooking skill?

-Josh details the key elements of his morning ritual.

-Jordan commits to drinking a half glass of water every morning first thing for the next 2 weeks.

Speech of the Week (SPoTW) is: "Just because it's taking time doesn't mean it's not happening." and starts at: 29:19.

You can see what Krys wrote about that topic here: https://www.pcflongmont.com/post/speech-of-the-week-just-because-it-is-taking-time-you-think

Visit us at www.truthincoaching.com

You can check out how we workout, eat, and more here:

https://www.instagram.com/truthincoaching/

And don't forget to drop us a note!

Visit our gym or schedule a consult with us here:

www.pcflongmont.com

https://www.pcflongmont.com/jspencer

https://www.pcflongmont.com/jkauffmann

https://www.pcflongmont.com/kfarquhar

Hosted on Acast. See acast.com/privacy for more information.

What if you were stuck on a desert island and could only bring one kitchen item? Just kidding. But seriously, what if you had to start over and furnish new kitchen items for under $100? For the person trying to change their physique who doesn't have previous cooking skills, this might be a reality.

An oft-overlooked part of making healthy change is the ability to prepare nutritious meals for yourself that you enjoy, yourself! On this episode:

-Self-reliance builds confidence!

-How to develop 1-2 "clutch" meals each for brekky/lunch/dinner

-The MOST important kitchen items to own and use.

Speech of the Week (SPoTW) is: "You can do more than you think you can!" and starts at: 26:48

You can see what Josh wrote about that topic here: https://www.pcflongmont.com/post/speech-of-the-week-you-can-do-more-then-you-think

Visit us at www.truthincoaching.com

You can check out how we workout, eat, and more here:

https://www.instagram.com/truthincoaching/

And don't forget to drop us a note!

Visit our gym or schedule a consult with us here:

www.pcflongmont.com

https://www.pcflongmont.com/jspencer

https://www.pcflongmont.com/jkauffmann

https://www.pcflongmont.com/kfarquhar

Hosted on Acast. See acast.com/privacy for more information.

Josh and Jordan start to dig into the "deep tracks" of coaching (although learning your hunger cues is arguably one of the most paramount skills to master).

Hunger cues are usually on a sliding scale from overstuffed to starving. But one of the biggest problems with changing the amount of food that you eat is not correctly interpreting your cues. The coaches talk stomache, head, and energy cues.

Also on this episode: is intuitive eating possible? What if you're trying to gain weight, can you just reverse engineer this?

Speech of the Week (SPoTW) is: "It's not an emergency!" and starts at: 28:21

You can see what Krystyna wrote about that topic here: https://www.pcflongmont.com/post/speech-of-the-week-hunger-it-s-not-an-emergency

You can watch a short video that Josh made about it here: https://youtu.be/JfFxZ_umy2M

Visit us at www.truthincoaching.com

You can check out how we workout, eat, and more here:

https://www.instagram.com/truthincoaching/

And don't forget to drop us a note!

Visit our gym or schedule a consult with us here:

www.pcflongmont.com

https://www.pcflongmont.com/jspencer

https://www.pcflongmont.com/jkauffmann

https://www.pcflongmont.com/kfarquhar

Hosted on Acast. See acast.com/privacy for more information.