The pod is back in business, baby! And we're kicking off season 3 with a SMASH vs. PASS episode - where we're weighing in on trends in nutrition, training, coaching + life for 2023.

In this episode, we discuss whether to smash or pass on topics surrounding:

• Goal Setting

• Strength Training and Crossfit

• Meal Prep + Cooking

• Tough Love

• Personal Style + Clothing

• Productivity Hacks

• Comparison

And some random but fun topics like coffee intake, feelings, underwear and self-help.

Curious to hear your thoughts - do you disagree on any of these? Chime in on the gram' @paradigmnutrition_ and stay tuned for what's to come in season III of the podcast.

Pumped to be back here hangin' with ya'll, thanks for being here!

Sar & Nic xx

We're wrapping up season 2 of the podcast this week with a little personal update to fill ya'll in on what's been going on. Nicola talks about her Masters program, going back to school and being a student again, and Sara gives a little update on where she's at (aka all over the place). We chat about our future plans for the pod + leave ya'll with some potentially inspiring thoughts.

Hope you've enjoyed this season, we're so grateful for all of you who tune in each episode. Thanks for being here!

Nic & Sar xx

PS: If you're interested in 1:1 coaching - fill out the application and we'll get the conversation started. Click here to apply!

Tune in for a free-flow episode today where we chat about the importance of self-belief when it comes to achieving our goals.

We discuss our own ideas and experiences with self-belief and thoughts around:

• Belief in one’s self being central to progress

• The difference between others believing in you & you believing in yourself

• How self-belief seems to differ in different domains (fitness vs. nutrition vs. work vs. relationships) BUT, can also bleed into one another

• Tying our identity to our situation and self-belief

• Acknowledging barriers vs. making excuses

We hope you enjoy this one!

If you want some support with your nutrition goals before the end of 2022, we're currently enrolling 1:1 nutrition for the fall season. Click here to apply!

Nic & Sar xx

Summer is almost done, and with September we often find individuals wanting to dive head first into a diet phase.

Coming off a period of more flexibility (for most of us) throughout the summer, sometimes can leave us not feeling too hot physically whether it's digestion, body image or both.

But these aren't generally super solid reasons to enter a diet phase.

On today's epi, we're talking about some things to consider and 5 habits to really nail down BEFORE entering a diet phase (if you decide that a diet phase is something important to you).

Generally we'll find that even focusing on these for awhile results in us feeling a lot better in our bodies while also setting us up for success in future endeavours.

Tune in for some great takeaways this episode, we hope you enjoy it!

And if you're looking for some support from a coach, we're currently enrolling 1:1 nutrition clients for the fall season. Click here to apply!

Sar + Nic xx

We hear it all the time in the health and wellness space... consistency is key! But what does it actually mean to be consistent? That's what we're talkin' bout on today's episode. We'll dive into:

• What does it mean to be consistent?

• How our definitions of consistency can change

• Understanding the fluctuations in consistency throughout different seasons and goals

• Our personal definitions at the moment with where we're at in our journeys

• Some habits & routines to support consistency

Lots of good reflections and takeaways to apply to your personal wellness journey in this episode. We hope you enjoy it!

If you want some support with your consistency, we're currently enrolling 1:1 nutrition for the fall season. Click here to apply!

Catch ya on the flippity flip ✌🏼

Sar & Nic xx

Welcome back to the pod! Today we're talking about something both of us and a lot of our clients have been experiencing lately...

Transitions. Whether it be career, training, moving to a new city, new relationships - life transitions can feel a bit messy and scary but also super exciting.

In this episode we dive into Nicola's transition away from Crossfit into body building, as well as a few other transitions we've gone through personally lately.

We also touch on some important reminders and things to focus on during these times.

We hope you love this unplanned episode (more than Sara loves not having a plan).

Join in the conversation over on the gram' and let us know whatcha think of this epi:

@paradigmnutrition_ , @nicolaspencer and @saracoddfit.

Plus, visit our site for tons of free resources, information & tips.

As always, thanks for bein' here!

Nic & Sar xx

As a continuation of our discussion last week, today we're going into common struggles we see with our clients when it comes to meal prep and some ideas for troubleshooting.

We touch on:

• How to not over-complicate the process

• Considerations if you're someone who gets sick of eating the same foods all the time

• Navigating social eating + busy weekends

Along with some of our fave recipe resources + current meals we're makin.

Interested in our 10+ page meal prep guide? Leave us a review or send us a DM on the gram' and we'll pop it over to you.

And as always - pop on over to the gram' if you have any questions, want to chat or find more educational content.

@paradigmnutrition_ , @nicolaspencer and @saracoddfit.

Plus, visit our site for tons of free resources, information & tips.

As always, thanks for bein' here!

Nic & Sar xx

This is the first of a 2 episode series where we dive into everything meal prep. One of the most supportive habits when it comes to our nutrition and fitness goals, but one we see a lot of clients struggle with.

This episode we're going into some considerations for getting your meal prep habit started, ways to make the process easier and more enjoyable, and some other considerations to help you build consistency:

• Meal prep vs. food prep

• How to plan out your meals

• Making the process easier

• Our favourite prep tools + recipes

Stay tuned for next week's episode where we discuss common struggles and troubleshooting we see with our clients when it comes to their own meal prep!

And join in the conversation over on the gram' if you have any questions and for more info.

@paradigmnutrition_ , @nicolaspencer and @saracoddfit.

Plus, visit our site for tons of free resources, information & tips.

As always, thanks for bein' here!

Nic & Sar xx

Today we're talking all about one of, if not the most important phase when we look at the "dieting" cycle.... the maintenance phase!

For lots of people, this period can feel a bit like "la-la" land, with a lack of direction or clear goal and purpose. But when done correctly, this phase plays a huge role on the longevity and success of dieting phases, and also our overall health + wellbeing.

In today's episode we touch on:

• What is a maintenance phase?

• What it is NOT

• Why is it important?

And some actionable, take-away tips for making the most of it!

Whether you're currently in a maintenance phase or know you will be in one in the future (note: we should spend most of our time here), this episode is full of knowledge bombs.

Leave a comment to let us know whatcha think.

And join in the conversation over on the gram' if you have any questions and for more info.

@paradigmnutrition_ , @nicolaspencer and @saracoddfit.

Plus, visit our site for tons of free resources, information & tips.

As always, thanks for bein' here!

Nic & Sar xx

In today's episode, we're talking about all about health - what it means, how to work towards it and the importance of defining it for yourself.

It's a conversation we have with most of our clients, and one that's very important when it comes to feeling our best. We're touching on:

• Conventional definitions of health & what we think they are lacking

• Why it's important to define health for yourself

• Different pillars of health to consider

• Personal shares on our definitions of health & how they have changed over time

• Some takeaways for your health journey

Reality is, health is an incredibly nuanced topic, and it's going to look different for every person and through different phases of your life. Connecting with your own definition can help guide your decisions and daily actions so you feel aligned and fulfilled.

A few pillars we didn't discuss here that are important in this conversation also include metabolic, cardiovascular and hormonal health.

We hope you love this one! Listen through to the end for some personal rants on biker shorts & clothing trends rn LOL.

And if you're looking for some support in finding & living out your definition of health this summer, our 4-month Summer Program is open for enrolment:

• 4 months

• initial meeting to discuss needs

• customized nutrition program with daily tracking + weekly check-ins

• unlimited text + voice memo access

• monthly group coaching call

• curated educational content

• $225 per month, starts the first week of June

Click here to apply for the program (2 min application)

And join in the conversation over on the gram'

@paradigmnutrition_ , @nicolaspencer and @saracoddfit.

And visit our site for tons of free resources, information & tips.

As always, thanks for bein' here!

Nic & Sar xx