Truth Talks

Cheat days are everywhere in the fitness world — but are they actually helping, or silently holding you back?

In this episode of Truth Talks, we take a deeper look at why cheat days became so normalized, what they’re really doing to your consistency, and how they can reinforce harmful cycles that make reaching your goals harder — not easier.

We break down:

👉 Why cheat days feel like a solution (but often aren’t)

👉 How cheat days promote binge–restrict cycles

👉 Why they create an all-or-nothing mindset that sabotages consistency

👉 How they can hinder both fat loss and muscle gain goals

👉 The issues with the "cheat" label

👉 An alternative strategy that's way more effective and sustainable

Tune in if you're ready to say goodbye to cheat days and build a sustainable strategy for long-term success with your fitness and nutrition!

00:00 Intro

01:46 Why Have Cheat Days Become Mainstream?

05:44 Why Do People Use Cheat Days?

10:15 Cheat Days Distracting From Life

13:52 Glorified Binge & Restrict Cycles

17:19 Denying Sustainable Eating Behaviours

19:55 The All or Nothing Mindset Around Cheat Days

21:34 Holding You Back From Fitness Goals & Results

24:47 The Issue with the Name “Cheat Days”

28:05 A Valid Alternative: Calculated Refeeds

32:21 Actionable Takeaways & Wrap-Up

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Wondering if you should be eating less on days you don’t work out? You’re not the only one — but the answer might surprise you. In this episode of Truth Talks, we unpack one of the most common nutrition questions for gym-goers and explain why, for most people, you DON'T need to eat differently on rest days.

We dive into the myths and misconceptions around calorie needs, busting the idea that rest days require fewer calories just because you’re not in the gym. You’ll also learn how rest day nutrition supports recovery, muscle growth, and preps you to train hard the next day.

Plus, we explain the practical side around why keeping your nutrition consistent is often the simpler — and smarter — choice.In addition, we also explore certain cases where it may actually make sense to vary your intake between rest days and training days - especially if you’re more advanced or working toward a more ambitious fat loss goal.Whether you're building momentum or dialing in for a cut, this episode will help you approach rest day nutrition with more clarity and less second-guessing.

0:00 Intro

01:24 The Short Answer

01:51 Why People Think They Should Eat Less

04:21 The Truth About Calorie Expenditure on Rest Days vs. Training Days

08:42 Keeping Nutrition Variables Consistent

09:35 Mythbusting the Misconceptions, Summarized

10:45 Practical Reasons Not to Vary Rest Day Nutrition

11:14 Practical Reason #1 - Unnecessary Complexity As A Barrier to Consistency

13:19 The Value of Weekly Calorie Averages

15:05 Practical Reason #2 - The Importance of Recovery and Refuelling

17:58 Practical Reason #3 - Managing Appetite and Food Focus

19:10 When It Actually Makes Sense to Vary Rest Day Nutrition

21:32 Layering Complexity with Experience and Awareness

23:14 Utilizing High Days When Getting Very Lean

27:03 Mindset Shift: Rest Days Are Part of Your Strategy

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Struggling to hit your daily protein target, even though you know it's important? You’re not alone. In this episode of Truth Talks, we break down why most people don't eat enough protein and how to make high-protein eating feel easier and more sustainable.

We’ll walk you through 5 practical, real-life strategies that make it simple to increase your protein intake without tracking every bite or overhauling your diet. From protein-forward meals to smart snack ideas and convenient back-ups, we’ll help you crush your protein goals so you can also crush your fitness goals.

Whether you're trying to build muscle, feel more full, support fat loss, or just eat in a way that aligns with your goals, this episode gives you a clear game plan to eat more protein with less stress.

0:00 Intro

02:08 The Truth About Protein Requirements

05:32 Research Review: How Much Protein Are We Eating?

08:07 Why We’re Not Eating Enough

09:42 How Much Protein Should You Eat?

10:55 How to Boost Overall Protein Consumption

12:38 5 Practical Strategies to Increase Protein Intake

23:19 Logical Way to Break Down Protein Targets

24:21 Using Protein to Adopt an Abundance Mindset

25:54 Wrap-Up

Listen to our related episode "What Are Macros & Why Do They Matter?" to learn more about protein!

Don't forget to SUBSCRIBE for more fitness tips and practical advice for your fitness journey!

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Not sure how many days a week you should work out to see results? In this episode of Truth Talks, we break down one of the most common fitness questions: how often should you train to make progress and stay consistent. We walk through the key factors that influence your training frequency—like your schedule, recovery needs, and experience level—and how to choose the best workout split for your goals. Whether you're wondering if 3 days a week is enough or considering a more intense 5-day training program, this episode gives you realistic, flexible strategies to build your own best training schedule.

We dive into:

🔢 How many days we each train (and why it works for us)

🧠 Factors that influence training frequency: lifestyle, workout length, recovery, experience level

📆 When to lean toward 3 days a week vs. 5 days a week

🏋️‍♀️ Sample training splits for 3, 4, or 5 training days per week

🔄 How to adjust your routine during busy seasons of life

📈 Why consistency beats perfection when it comes to your workout schedule

Whether you're just starting out, stuck in an inconsistent routine, or trying to scale back without losing progress, this episode will help you find your training sweet spot—and actually stick to it.

0:00 Intro & How Many Times We Each Train Per Week

03:03 Why Examine The Number Of Training Days Per Week

05:18 The Answer: How Many Days

06:21 Factors Influencing Training Frequency (Lifestyle Responsibilities, Training Level, Session Length, Recovery)

11:43 Determining Your Training Split

15:17 Exploring Training Splits For Different Frequencies

20:12 Adapting Your Training Splits To Life Changes

25:10 The Goal Is What You Can Do Consistently

26:34 Different Splits For Different Seasons Of Life

Listen to our related episode to learn how you can save time in the gym.

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Wondering if you're in a fat loss plateau, stuck in a muscle-building rut, or just overthinking a temporary pause in progress? In this episode of Truth Talks, we’re breaking down how to actually know if you’ve hit a fitness plateau—and what to do to break through it with confidence.

We’ll help you figure out:

🔍 How to tell if your fat loss has really stalled

⚖️ Why the scale not moving doesn’t always mean a plateau

💪 What a muscle growth plateau looks like (and why it’s trickier to spot)

📈 When to adjust your calorie intake, activity levels, or take a diet break

🧠 Why mental plateaus in fitness deserve just as much attention as physical ones

Whether you’re in a cutting phase, a building phase, or just trying to stay motivated with your fitness goals —this episode reveals the true signs of a plateau, helps you to evaluate where you're at, and gives you the tools to troubleshoot effectively to keep progressing.

0:00 Intro02:29 Understanding Plateaus In Fitness & Why They Matter

06:36 Identifying A Fat Loss Plateau

12:40 Adjustments to Break Through A Fat Loss Plateau

16:22 When Diet Breaks Can Help Break Through

17:56 Understanding Muscle Growth Plateaus (And Why It’s More Complex)

20:14 Indicators of Progress In A Building Phase

23:57 Adjusting Nutrition In A Muscle Building Phase

27:41 Navigating Mental & Emotional Plateaus in Fitness

30:17 Knowing When To Give It Time to Pass

32:15 The Value of Objective POVs & Coaches In Assessing A Plateau

Listen to our related episode to learn about the best metrics to help you evaluate progress.

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If your workouts feel like they’re taking too long—or you’re skipping them altogether because of your schedule—this episode is for you. We’re breaking down the truth about time-efficient training: what actually works, what to prioritize, and how to get more out of every minute in the gym.

We’ll cover:

💡 Why time spent isn’t the best measure of a “good” workou

🏋️‍♀️ How to structure your training for maximum efficiency and effectiveness

🔥 Superset strategies (compound + small muscle and antagonistic) to reduce rest time without losing performance

⚡ Intensity techniques to help you work smarter, not longer

🧠 The mindset shift that makes shorter workouts feel worth it

Whether you're a busy professional, a parent, juggling multiple responsibilities, or just tired of wasting time, this episode will help you streamline your sessions without compromising on your fitness goals.

0:00 Intro

01:15 The Value of Time Efficiency

02:22 Time Is Not The Indicator of a Good Workout

03:51 Who Needs To Save Time

05:32 The Necessity of a Structured Training Program

09:07 Balancing Efficiency & Effectiveness - Upholding Key Training Variables

09:49 Efficiency in Exercise Selection: Prioritizing Compounds

11:33 Incorporating Small Muscle Supersets

14:15 Utilizing Antagonistic Supersets

16:55 Implementing Intensity Techniques

22:13 Recap of Practical Strategies

23:14 Shorter Frequent vs Longer Less Frequent Workouts

26:01 Mindset Shifts for Efficient Training

27:12 Wrap-Up

Have you tested any of these strategies before? Drop a comment to let us know!

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Short answer: No, you definitely don't... and if you want long-term success, you probably shouldn't.

In this episode, we break down why your favourite foods can and should be part of any sustainable nutrition approach—whether they’re nutrient-dense or a little more indulgent. So if you're trying to lose weight, build muscle, transform your body composition, or just be consistent with your nutrition to fuel any fitness goal, we'll show you how to include the foods you love AND still see results.

You’ll learn the four core strategies we use with clients to help them confidently include their faves without derailing progress, including:

🔹 Following the 80/20 guideline

🔹 Planning ahead

🔹 Including regular, small amounts (instead of the binge–restrict cycle)

🔹 Pairing treats with nutrient-dense foods

Tune in to learn you can have the best of both worlds - your favourite foods AND fitness results.

Which favourite foods would you refuse to give up? Drop a comment to let us know!

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Would skipping barbell squats kill your leg gains? Spoiler alert: not exactly. In this episode, we dig into one of the most iconic movements in the gym—barbell back squats—and ask the real question: are they necessary for building muscle, or just one of many tools in the toolbox?

We’re breaking down the key criteria for effective hypertrophy training, and when squats do and don t'uphold these core principles. Then we'll walk through criteria to help you evaluate whether barbell squats may or may not suit you, depending on your mechanics, fatigue tolerance, injury history, and access to equipment. Plus, we share our own journeys with squats—why one of us took them out entirely and how we pivoted to other leg-day staples.

0:00 - Intro

2:08 – Why are barbell squats so iconic

4:59 – First: key criteria for muscle growth

6:32 – Evaluating barbell squats for YOUR body

10:42 – When barbell squats don’t check the boxes

11:15 – Consideration #1: Biomechanics

13:55 – Consideration #2: Strength, efficiency & fatigue

17:35 – Consideration #3: Equipment access

19:27 – Consideration #4: Limitations or injuries

21:26 – Alternative exercises that grow legs too

24:25 – Courtney’s squat journey

26:42 – Parris’s barbell squat experience

28:12 – Targeting glutes more effectively

30:05 – Finding YOUR best lower body exercises

Tune in to learn how to assess whether barbell squats belong in your training plan—and what to do instead if they don’t.

What's your relationship to barbell squats? Love them or prefer alternatives? Drop a comment to let us know!

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Summer is officially only two months away — but does that mean it’s “too late” to make progress? In this week's episode, we’re talking about how to realistically build momentum over the next two months so you can step into summer feeling confident and on track with your fitness goals.

We dive into why the approach you take now matters and then walk you through a simple 4-step momentum-building game plan you can start using today. Plus, we'll touch on some important mindsets to accompany your action plan.

This conversation will help you kick-off the season with real progress underway, and capitalize on the summer energy to fuel your fitness journey — without missing out on all the fun that summer brings. 🌞

Timestamps:

0:00 Intro & Welcoming Summer Vibes

2:05 The Double-Edged Sword of Summer

5:20 Realistic Expectations for Summer Transformation

8:21 Building Momentum As Success

9:57 A 4-Step Momentum Building Game Plan

17:51 Mindsets for Carrying Momentum Into Summer

23:01 The Reality of the Summer Season

24:59 How Summer Supports Fitness Momentum

26:52 Being Present for Summer Experiences

28:24 Wrap Up

Tune in to make the most of the countdown to summer - and beyond!

What fitness actions are you committing to over the next two months to build momentum before summer? Drop a comment to let us know!

Don't forget to SUBSCRIBE for more fitness perspectives and practical advice for your fitness journey!

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Is your diet actually sustainable, or just something you’re “getting through”? In this episode of Truth Talks, we dive into what sustainability in dieting really looks like — and how to spot the red flags that your current approach might not be built to last.

We unpack what “sustainability” really means when it comes to your diet — whether you're eating for fat loss, maintenance, or just trying to build better nutrition habits. From yo-yo dieting and glorifying the “end point,” to subtle red flags like hunger, fatigue, and food obsession, we’re calling out the patterns that quietly sabotage long-term success.

Because lasting results is not just about what you can stick to for 6 weeks — it’s about what supports your goals and your lifestyle for the long haul.

00:00 Intro

00:42 What Is A Sustainable Diet?

06:02 Clarifying "Diet" In This Context

07:45 The Importance of Sustainable Dieting - Why Does It Matter?

10:00 Signs of an Unsustainable Diet

10:22 Two Key Unsustainable Diet Patterns & Mindsets

16:14 Subjective Signs: Hunger, Fatigue, Food Focus

28:14 Lifestyle Indicators of An Unsustainable Diet Approach

30:12 Building A Sustainable Nutrition Blueprint

Tune in to start building a diet strategy that actually lasts.

Don't forget to LIKE, COMMENT, and SUBSCRIBE for more fitness perspectives and practical advice for your fitness journey!

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