This week, we go over the lessons learned about habit formation and consistency from our 3rd annual Stronger Than Your Boyfriend Challenge. If you don’t know about the Challenge, a link to listen to the episode about it is below. Basically, the Challenge is 21 days of habit goals that involve protein intake, movement, hydration, and strength training.There are also a ton prizes, giveaways, trainings, and more during this time, and it’s a really exciting time for our Facebook group members as everyone is motivating each other to achieve the daily goals. And, our Facebook group is where we source the data for this episode. Our own petri dish, so to speak. In this episode, we discuss why getting enough steps was the hardest goal to complete daily and how to increase your daily steps. We also go over the power of community for creating new habits, and how our participants changed during the Challenge. As we move into the new year, it’s important to write down and keep track of obtainable goals and the progress goals that will get you there. Equally important is a team to cheer you on, whether on Facebook, in your gym, or through your personal relationships.

Sources Mentioned:

Podcast Episode 209: The Stronger Than Your Boyfriend Challenge

Podcast Episode 207: Exercise Psychology: Mental Strategies for Success

Podcast Episode 147: 5 Ways to Stay Consistent in 2024

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In this episode of the podcast, we discuss fitness and nutrition for all ages. We explore how fitness and nutritional needs evolve throughout one’s lifespan, why these changes occur, and how we can adapt to them. From a big-picture perspective, the key takeaway remains consistent: it’s always essential to move regularly and nourish your body.

In this episode, we discuss:

• Why Fitness & Nutrition Changes with Age
• Nutrition & Exercise Tips For All Stages Of Life
• Fitness for Kids
• Fitness for Teens
• Fitness in your 20s
• 30s Fitness Guide
• How to Stay Fit in Your 40s
• Fitness for 50 and Beyond

Sources Mentioned:

Podcast episode 207: Exercise for Kids

Podcast episode 65: Getting Your Kids to Eat Healthier, Sustainable Nutrition Coaching, and Setting Yourself Apart as a Coach: Interview with Philip Pape

Podcast Episode 140: Interview with RD Connie Weissmuller

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Are you addicted to sugar and sweets? This week’s episode of the podcast is for you. First, we set the parameters of what a detox actually is, and why we actually want to use awareness around using “detoxing” phrasing. While sugar itself isn't inherently bad, excessive consumption, especially from ultra-processed foods, can negatively impact health. Strength training and balanced eating negate the need to fear sugar, though moderating ultra-processed sugar intake can be beneficial to anyone. Sustainable health practices, like regular exercise, eating whole foods, and sleep, are the best approach to wellness.

In this episode, we discuss:

• Is Sugar Bad For You?
• Do You Need A Sugar Detox?
• Signs You're Having Too Much Sugar
• The Impact Of Sugar In Fitness
• How To Reduce Sugar Intake For Better Results
• Benefits Of Reducing Sugar Intake

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