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

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

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

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

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

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

This week on the podcast, we discuss hypermobility. Hypermobility is when joints have an unusually large range of motion. Hypermobility exists on a spectrum, where some individuals may experience it without any associated problems, while others may develop symptoms and complications due to joint instability. We discuss the causes of hypermobility, which are usually genetically related, and the signs of hypermobility. Then, we discuss the co-occurrence of hypermobility with neurodivergence. If you have hypermobility, we also discuss ways to add stability to the joints through strength training.

In this episode, we discuss:

• Causes of Hypermobility
• Symptoms of Hypermobility
• Health Implications
• The Connection Between Hypermobility and ADHD
• The Importance of Stability Training

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

Today on the podcast, we are talking about exercise and immunity. Illness is more prevalent during the colder months of the year because more people spend time inside with less movement. We all know that exercise does so many wonderful things for the body, but we want to get into the specifics of how it boosts immunity in today's episode.

In this episode, we discuss:

• The Science Behind Exercise and Your Immune System
• Using Physical Exercise To Boost Immunity
• How Nutrition Supports Your Immune System Alongside Exercise
• Foods Rich in Vitamins and Minerals to Support the Immune System
• Moderate Exercise vs. Intense Workouts: What’s Best for Your Immune System
• Too Much Exercise Can Weaken Your Immune System
• Should You Work Out When You’re Sick?

Sources Mentioned:

Women's Health Article: Working Out With A Cold: When It's Safe To Exercise While Sick And When To Avoid It, According To Doctors

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

Today, on the podcast, we discuss the impact of physical health and exercise on your career and your success. Exercise is a serious life hack and high impact tool! Regular workouts help boost energy, improve sleep, and reduce sick days, all of which make it easier to stay productive. Exercise can improve memory, sharpen focus, and help you handle stress better, which can be a huge plus for work performance. Strength training, in particular, builds confidence and self-worth. Finally, we share some simple ways to fit exercise into a busy schedule.

In this episode, we discuss:

• Why Physical Activity is the Ultimate Productivity Hack
• The Mental Benefits of Physical Activity
• The Physical Productivity Benefits of Exercise
• How to Incorporate Exercise Into Your Busy Day
• Why a Healthy Body Equals a Healthy Career Trajectory
• Maximizing Exercise & Productivity for Long-Term Career Success

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

This week on the podcast, we go over common metabolism myths then go over steps you need to take to improve your metabolism. To simplify, metabolism is all the processes that occur to provide energy for the body and for normal functioning in life. This includes turning nutrients from food into energy, which is what people usually think about when talking about metabolism. Metabolism is complex, but there are certain lifestyle changes that anyone can implement to help improve their metabolic health.

In this episode, we discuss:

• Understanding Metabolism: What It Really Is
• Myth 1: Metabolism Slows Dramatically With Age
• Myth 2: Skipping Meals Slows Your Metabolism
• Myth 3: Eating Certain Foods Can Boost Metabolism
• Myth 4: Eating at Night Slows Metabolism
• What Influences Metabolic Health?
• How to Improve Your Metabolic Health

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel

On today’s episode of the podcast, we discuss our Stronger Than Your Boyfriend Challenge. This is not a transformation challenge, this is a habit challenge that incorporates 21 days of habit building around strength training, protein intake, steps, and water intake. We want to help you form solid habits before you go into the holidays this year and beyond. The Stronger Than Your Boyfriend Challenge is about ADDING healthy habits to your life (not taking anything away), and is completely FREE to join! The winner gets $250 cash, and there are cool prizes for 2nd and 3rd place.

[REGISTER FOR THE CHALLENGE HERE]

The Challenge Breakdown:

• Perform 3 strength training workouts per week.
• Drink half of your bodyweight in ounces of water per day.
• Walk 8,000 steps per day.
• Eat a minimum 100g of protein per day.
• fill out the weekly check-in.
• Post at least once a week in the Facebook group and comment on at least one other challenge post.

Want More?

Join our Newsletter

Online Nutrition Coaching

Join our Facebook Group

1:1 Fitness Coaching

Get 3 weeks of nutrition support for free

Free Knee Pain Training Guide

Get hundreds of movement demos on our Youtube channel