Beyond Life and Fitness

it can be very frustrating when you are doing the work, putting in the time, hitting your protein, getting lots of sleep and you just cannot seem to add muscle.

the #1 thing we see in clients when it comes to stalled muscle growth is lack of intensity when training.

So many times when we work with clients in person do they say how much harder the workout is vs when they train on their own. That is because we push our client appropriately to send a message to the body saying " we need more muscle to handle this new demand!)

Now do you push to your max on every signal exercise - no. Focus on 1-2 that you feel safe pushing without being sloppy with the reps or using momentum.

To make sure you are pushing on those exercises, make sure to track what you are doing so that you know for the next time you do those exercises.

Let's focus on effort/instensity, execution and progression and you will start to see growth.

If you are not sure how to program a workout to allow for this type of progression and intensity, this is what we love to do. All you need to do is reach out so we can help.

Who has time to stretch, work on mobility or take a hot bath at night.

As coaches we see this all the time with recovery work being tossed to the side as not important.

But it is in recovery that we grow, get stronger and stay healthy so today we are chatting about 3 ways our bodies need to recover so we can continue to evolve in and outside the gym.

1. physical recovery

2. mental recovery

3. emotional recovery

Remember recovery is apart of fat loss and muscle building and without a strategy to support your body and mind your chances of achieving your goals become harder especially the older we get.

If you are not sure where to start or what to focus on first then you can always reach out to us to learn how we work with clients to get strong and recover well.

In the fitness industry, September is like the other Jan 1st.

As kids gear up to go back to school, parents plan out all the extra-curricular activities, and routines are put back into place from the holidaying summer fun, people start to re-think their fitness and nutrition.

Ideally, some consistency and routine with food and movement is ideal all year around preventing the whole getting back on the wagon once the kids are back in school. It definitely makes it easier mentally and physically.

So in this episode we chat about how to reset those goals and set realistic expectations to prevent overwhelm and the risk of quitting, again.

If you need help getting back into the fall swing of things, you can always reach out to us to learn how we work with clients to stay consistent all year round

Today's quick chat is about labels we have either put onto ourself or have allowed others to put onto us.

These labels can be both positive or negative. The key is that these labels do not hold us back from our true potential with ourself, our careers, our friendships and relationships.

It is these labels that can hold back clients from the transformation they are truly wanting and so recognizing it and taking the time to re-write it is what will allow you to reach whatever goals you want for yourself.

You can always reach out to us to learn how we work with clients to get past these label roadblocks and feel the transformation physically and mentally they want

At the time of this recording, coach Meghan is 3 weeks from her Pro-Qualifier show in Toronto and so we are chatting about how this prep has been going for her, what has been different from previous preps and we give you 5 takeaways if you are thinking of competiting in a bodybuilding show yourself.

The 5 takeaways will help you decide if this is the best idea for you or not based on your personality.

As we have said many times before, this sport is not for everyone, it is an extreme sport in our opinions but a very rewarding one on a personal level as the same time.

Today we shift focus onto how I have been dealing with menopause during prep for a show.

In short, it has not been going to plan and that is what we chat about today and how I have had to shift my mental focus, put more focus on sleep and stress management while looking into the possible use of HRT (hormone replacement therapy).

This is part 1 of 2, maybe 3 depending on what is decided with HRT and how I continue to navigate what I have learned to be weight loss resistance.

If you are in the flux of peri-menopause and menopause I would love to hear your stories on what has changed for you, how you are handling the changes and what has worked and not worked for you.

You can reach out to me on my socials below so we can continue to help and support each other.

Being online coaches and have worked with 100's of clients both in person and online, we have seen and heard clients claim to be in a deficit when that is not always the case.

There are so many things to consider when deciding to go into a calorie deficit for fat loss and what a lot of clients don't know or realize is how much more precise you need to be with your food, rest, training and overall recovery.

It is not just about cutting back on overall calories, it is about being strategic so that you keep the muscle and lose the fat.

Lets us know what resonated with you the most in this episode or if there is a fat loss hack that worked for you that we did not mention.

We love to hear from you, and as coaches we are here to help, all you have to do is ask.

Is the first thought that comes to mind when you have hit a plateau is to do more cardio??

We are not anti-cardio, we need cardio for overhead heart health and endurance, but when it gets to be excessive and you are spending an hour+ running or on a cardio machine you are only telling your body to become more efficient and to pare down muscle making it even harder to lose the weight.

We love having our clients get outside for walks for sunshine, and fresh air to de-stress and get movement in. But when it comes to fat loss, nutrition and strength training are your key drivers.

Making sure you are in a caloric deficit with enough protein to make sure you maintain that strong metabolism and strength training 4-5x week and SLEEP for your recovery. These 3 things will get you to your fat loss goals better than running for an hour on a treadmill 5x/week.

If you are not sure how to cut back on your cardio, add strength training into your routine and make sure you are in a deficit then just reach out to us.

As coaches we are here to help, all you have to do is ask.

With being both online and in person coaches, the key to any successful relationship is the understanding the role of the coach so that you can get the best experience and results from your coach.

Understanding that there is no such thing as a bad check in. We want to hear the good, the bad and the ugly so that we can help you navigate your challenges, learn from them and be able to move on.

Understanding that you hired a coach to get you from point A to B in a faster more efficient way so you don't have to figure it out on your own, get overwhelmed and quit.

Understanding that coaches want you to success and are willing to help in any way they can, but ultimately you need to be coachable and willing to do the work and trust what the coach is asking you to do.

If you are not sure if hiring a coach is right for you or if they are able to help you move forward in your fitness and health journey, then talk to one and ask all your questions. You will not know unless you reach out and ask all your questions. From there you can make a better educated decision.

Meghan and I would love to have a conversation with you if you are ready to take that first step.

Do you crush it all week to only throw all caution to the wind on the weekend ending with feelings of guilt, shame and sometime disgust.

Not only are you losing at your fat loss goals, but you are losing in your relationship with food and your overall mental health.

Are you being too Strict during the week that you cannot control the post work week cravings?

Are your expectations not in alignment with what is doable for you right now?

Changing food habits is not easy and not having a coach in your corner to help navigate these new habits can make reaching those fat loss goals seem impossible especially on the weekends.

It is human nature to compare oneself to others, but at what cost?

Watching other people post their transformational journey can be inspiring and what gets you started, but it can also be what holds you back when you feel that you are not as good.

Comparison is the thief of all joy, and no one is immune to playing the comparison game.

Our goal today is to show you how we navigate and how we help our clients navigate the world of social media when you want to share your success (and so you should!)

It can be muddy waters but if you can stay in your lane, focus on what YOUR journey is and no one else's you can be the inspiration for someone to change too!

The majority of our listeners are people wanting to learn how to lose the weight, the extra fluff and ONE key piece of the fat loss puzzle is SLEEP!

If you are consistently running on empty with your nutrition and not getting enough good quality sleep, your body will think it needs to go into survival mode to make sure you survive the next day.

We use sleep to recover and repair everything from our mind to our muscles and if you do not or cannot give the body that recover and repair time then you will notice food cravings go up, increase of injury in the gym or on the job and feelings of overwhelm and frustration that can keep you up at night and so the cycle continues.

Learning ways to break the cycle is KEY to your fat loss success and today we chat about how you can start to break that cycle of poor sleep.

Do you sometimes wonder the grocery store or stare into your fridge or pantry wondering what do I need to have to start taking those first steps toward my fat loss goals without it feeling like I am giving up everything I like to eat.

There are few food basics that we feel should be in everyone's house and of coarse this is a short list of the basics.

But if you are feeling stuck, still not sure where to start or just need a little hand holding to get the ball rolling then that is what we are here for -to help you!

Your first step is to reach out and ask, book a time to chat with us so we can guide you in the right direction. DM us on our socials or send an email.

Sometimes when we start to "clean up" our diet, replacing processed food with more whole foods, things can get a bit backed up.

This can happen because it may have been to much of a change to fast. With the increase in fiber and protein from more whole food options the digestive system may not have had enough time to adjust and if you water intake is low, then it is easy for things to get backed up.

So what to do if this happens to you.

1. increase your water intake

2. reduce the amount of protein and fiber you are taking until things get moving again. Once this happens let the body settle into the new protein and fiber levels, before increasing a wee bit.

Personally, I know what this feels like and it is not fun and makes you feel like you are moving in the wrong direction with your fat loss goals because you are bloated and uncomfortable.

Remember you do not need to go from 0-100 right out of the gate, slowly make small changes, allow the body to adjust and those small changes will add up over time. You just need to be patient :)

If you have having problems figuring out where to start with your nutrition then reach out to either one of us and learn how we help our clients move smoothly towards their fat loss goals.

Meghan and I go back and forth on this topic for a bit as Meghan as trained fed for a long time, and I have trained fasted until the past 4 weeks at the time of this recording.

It was been interesting to compare the two methods, but what it really boils down to is what time of day you train, how you train, your ability to recover and be able to hit all your macros.

We don't feel there is a right or wrong to this and that when it comes to fat loss or strength gain, as long as you get getting your post workout meal in to ensure replenishing of carb stores and protein for muscle growth, then do what feels best for you.

If you have any questions or need help with your training and nutrition, you can reach us on our socials or by email to see how we can help you train the best way for you and your goals.

We both get asked a lot about creatine for women and athletic teenagers, and we both say use it!

Creatine is the most researched supplement on the market and totally safe for 99% of the population from active teens playing sports, to the aging population for its cognitive benefits to everyone inbetween.

Creatine as been seen in the past as a bodybuilder supplement as it does help give you more energy for longer when training which is a good thing when building muscle which everyone should be doing for longevity.

But lots of research is not coming out on how creatine is important for cognitive health which is super important as we get older.

Now creatine is naturally found in animal protein, but not everyone takes in enough protein and if you are vegan or vegetarian then supplementing with creatine becomes that much more important.

The moral of this story is, take the creatine for both cognitive and physical well being.

We have those days where the thought of getting out of your warm bed to put on winter boots and coats to warm up the car to head off to the gym just doesn't seem worth it.

So how do we stay motivated when it is cold and dark outside?

Well, the solution will be a bit different for everyone, but today we chat about a few strategies to make sure you can stay consistent when you are not a winter person that enjoys the winter months.

Remember, how you show up can change as the seasons change, the goal is to find a way to stay consistent and hopefully we are able to give you some suggestions that resonate with you today.

If you have any other suggestions be sure to send them our way so we can pass them along :)

Why is that the some people seem to be more productive each day while others struggle to keep their head above water?

Both Meghan and I over the years of owning businesses, have had times of super productivity, moving the needle forward in our businesses, and other times we feel like we are drowning, and its in the times of feeling like we are drowning, we notice we are not controlling our controllables very well.

We are allowing old habits and distractions to creep in because we are feeling overwhelmed and not motivated to keep putting one foot in front of the other.

Today we chat about 5 controllables that will keep you on track no matter what life decides to through at you

1. the food you bring into the house

2. the amount of time spend on screens

3. sleep habits

4. drinking enough water each day

5. managing your daily schedule.

If there is another option you would add to this list be sure to leave us a comment.

There are 2 types of women in the gym...

1. those who embrace strength training

2. those held back by these 3 myths.

So what are these 3 myths that hold women back from feeling their strongest.

1. that heavy weights will make you bulky

2. that cardio is better for fat loss

3. I am to old to start strength training.

Our goal is to help you get out of your own way so you can live a stronger, independent for longer, live life to its fullest life. And in order for you to do that you need to get and stay strong and if you are not sure where to start reach out to us and we are more than happy to help you :)

We ALL have limiting beliefs. Those stories we tell ourselves that we are not deserving or worth the time and effort to achieve something we really want whether it be in relationships, health or career.

We chat about how to expose them so that we can see the limited beliefs for what the are...limiting.

We also talk about how taking ownership for our current health, happiness and success is the only way to push through those limiting beliefs and to stop blaming our current circumstances and to start making different CHOICES, to get resourceful and take action to create the life you want.

Empowering yourself is not easy, but the more you practice stepping into your fears and limiting beliefs the more you will prove to yourself that you are worthy and deserving to lose the weight, transform your body, get the promotion at work.

Getting the common cold or a winter flu is no fun, but there are supplements out there that can help reduce the duration and symptoms making it more tolerable to get through and help the body fight it off.

Not everyone wants to run to the pharmacy to grab cold and flu medication, so here are some alternatives that you can try when you feel something coming on AND supplements that you can take year round to help prevent you from getting sick.

Is training from home just a good as training out of a gym? YES!

Some people think that in order to get a good workout in, to be able to train well you have to go to a gym, and that is simply not true.

You can can get just a strong at home as you can from a gym. The key is knowing how to train well from home especially if you have limited equipment and that is part of what we talk about in this episode and why having a coach for a short period of time to show you how is key to success long term.

Training at home can be a big time saver as you are not driving back and forth, and buying equipment for your home doesn't have to be expensive.

So whether you prefer home or gym workouts, both will get you the results you are after.

Even with all the positive reasons for lifting heavier especially as we get older, there are still lots of women who are afraid that they will look like the next pro body builder as soon as they start challenging themselves with heavier weights.

We promise this will not happen! But will happen is a more athletic, lean look with a healthier, more robust metabolism that will give you the food freedom you are looking for.

The more lean body mass or muscle you can maintain and/or add to your body the more food you can eat. The more you can have your "free" meals, drinks and desserts and the better your relationship with food will become.

So if you are nervous about challenging yourself with heavier weights then listen to what we have to say and hopefully we will take the fear away and have you excited about getting stronger, leaner and with a faster metabolism!

Let me ask you a question... how many "diets" have you been on, reached your goal to only quit right after reaching that goal because it was not sustainable?

We hear way to often of clients going on and off unsustainable, restrictive diet, after diet to only keep getting further and further from what they want to accomplish - feeling better, feeling stronger, feeling in control, feeling like a winner.

Taking more of a lifestyle approach vs a quick approach WILL get you to where you want to be sustainably which means once you have achieved your fat loss or physique goal you will stay that way!

The biggest challenge is allowing yourself the time to learn the habits to make it happen, this is where having a coach in your corner to keep you accountable to your new lifestyle habits, to talk you off the edge when you think things are not working and to be your cheerleader.

If you are done with the diet rollercoaster, reach out to us and let us help you get to where YOU want to be in a way that doesn't feel like "dieting".

We cannot wait to see you WIN!

The holidays can be a stressful time for a lot of people who have not created the skill set to manage expectations and navigate the holiday food extravaganza's.

There is nothing more rewarding then hosting a holiday dinner, or going to one and leaving feeling GOOD about the food, drinks and company vs shame and guilt over the lack of control.

We hope you can take 1 or all of our tips to help you survive the any holiday season, celebration or vacation.

When new nutritional clients get their first meal plan template, a lot look at the plan and say "this is so much food, I don't know if I can eat all this food!"

On paper it may look like "a lot", but when in really clients are already eating this many calories or more but from more processed sources and a diet higher in processed food gives you way LESS food for the same amount of calories in a more whole food diet.

But simply making some small tweaks as to where your calories are coming from, you will feel more satisfied, less cravings and the bloating and inflammation that comes from a higher processed diet will go away making you feel so much better and lighter!

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

The "to busy" mindset is most likely the biggest mental road block we hear from potential clients, and I am sure you have heard the phrase "there is never a perfect time to start".

Well it is true. There will always be something begging for your time and energy - work, family, being an uber driver for the kids, volunteer commitments etc. But at the same time how much time is spent scrolling through social media each day? How much time is spent watching TV each day? When your kids are at their activities can you go for a walk or go to a local gym for a quick workout?

So our challenge to you with this podcast is to do a time audit on yourself for 1-2 days. See where you are spending your time and where you can find 20-30 mins to move your body.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

To many times we have heard clients say they want to get shredded while getting stronger and adding muscle.

I hate to break it to you, but those 2 goals require very different forms of training and nutrition. So then the question is which goal is more important right now. Do that first, then switch gears and go for goal #2.

If you try to achieve goals that are not mutual with each other, you are going to end up frustrated and will not reach you goal.

So step 1 decide what of all your health and nutrition goals is the most important, start there knowing that you can always switch gears toward another goal down the road.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Have done this, you maybe though it is a good idea to balance out those calories? Well we are here to tell it is not what you should do!

If you had a food bender of a day or weekend, cutting calories the next day or two make up for the excess, will only make things worse and we explain way in today's podcast.

Your best bet is to simply correct and continue - not over correct by severely restricting. This binge/restrict cycle will only make your food relationship worse and take you further away from your goals.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Question...when you step on the scale and see a number that is NOT the number you wanted to see, how does that make you feel in that moment, for the rest of the day or perhaps the week?

Does an objective piece of data like the scale determine your progress? What about the fact you are sleeping better, have better digestion, are getting stronger in the gym, are recovering better, have more energy throughout the day and perhaps your clothes are fitting better.

The scale is ONE of many ways to measure progress depending on what your goal is. Neglecting all the subjective means of progress is like saying there is only ONE road to Rome.

Today we explain why the scale should not be your only means of measuring success.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

We truly believe that everyone needs a coach at certain times in their life to push through plateaus, learn and grow as a person.

Both Meghan and I use coaches when we need that accountability to push to our next level of health and fitness and ultimately become better coaches in the process.

If you are not sure if hiring a coach is for you, take a listen and learn why NOT having a coach could be the one thing that is holding you back from what it is you are trying to achieve.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Has anyone every told you getting old sucks? Guaranteed it is because they are not handling life's stress very well, maybe haven't had a good night sleep in weeks or months, don't move their body consistently and eat like they are still in there 20's.

As we go through the decades, how we live needs to change and adapt as well. As we get older we do not handle stress the same as we did in our 20's, we need to put more emphasis on recovery, sleep and strength training while hitting our protein targets to maintain that calorie burning lean muscle.

If you are still doing what you have always done, but cannot figure out why you are not longer able to lose the extra fat, or why you are starting to gain body fat or just feel exhausted day in and day out, learn what we now do differently so that we stay strong.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

I don't know about you, but snacking is one of my downfalls when it comes staying on track with my nutrition.

When my husband pulls out cheese and crackers, or a salami, or anything really, I feel the need to have some when in reality I don't need it.

Snacking is one of those habits that can push you out of a deficit very easily into either maintenance or surplus calories and then clients wonder why they are not seeing changes.

So why do we feel the need to snack? Keep listening for our take on why this habit is so hard to break.

Has anyone every told you getting old sucks? Guaranteed it is because they are not handling life's stress very well, maybe haven't had a good night sleep in weeks or months, don't move their body consistently and eat like they are still in there 20's.

As we go through the decades, how we live needs to change and adapt as well. As we get older we do not handle stress the same as we did in our 20's, we need to put more emphasis on recovery, sleep and strength training while hitting our protein targets to maintain that calorie burning lean muscle.

If you are still doing what you have always done, but cannot figure out why you are not longer able to lose the extra fat, or why you are starting to gain body fat or just feel exhausted day in and day out, learn what we now do differently so that we stay strong.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

I promise we do not ask for weekly check-ins to annoy you and have one more thing for you to do each week. But checking in with your coach is vital to your success.

Weekly check-ins are a way for us as coaches to make sure any and all questions or concerns are addressed ASAP, to measure non-scale victories like sleep, recovery, performance in the gym, digestion and hunger level.

Its in these check ins that the magic happens with client progress and success.

So when we ask for your weekly check-in it is because we care and we want to see you succeed!

This is a quick life bite episode as I still get use to talking solo :) Today I am chatting about how your nutrition and training plans affect your body composition and why having a coach to help assess these areas is the fast track to success.

This quick 6+ min chat will hopefully leave you thinking about your current nutrition and training strategies and how to go about making some tweaks.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

It's another life bite with me flying solo on the podcast this week.

Ill admit is it weird talking by myself even though I talk to myself all the time :)

On the podcast I chat about burnout and overwhelm as I have been in that space for a couple of weeks as I am finishing up a 12 week nutrition cert course so that I can better serve my clients and add a new branch to the business. But what I have learned about burnout and feeling overwhelmed is that is how we are conditioned to react to stressful situations - its our behaviours and habits.

I talk about 5 behaviours, all of which I am guilty of, to simply bring awareness so that it can be corrected over time.

1. the need to prove yourself

2. the human doing

3. completion addict

4. the perfectionist

5. the people pleaser

Maybe one or more of these behaviours resonate with you? Take a listen and let me know what you think or if I missed a possible behaviour or habit that leads to burnout and overwhelm for you let me know

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Welcome to my first solo cast, don't worry I promise Meaghan will be back.

This is a quick life bite on the topic we are what we consume, and consume on ALL levels. This solo cast is meant to have you think/evaluate what you choose to consume on a daily basis and use that knowledge to make some changes if you are not happy. Think about consuming the life you WANT vs the life you have.

If you need help with creating a starting point all you need to do is just reach out and ask. We are always open to conversations and we are passionate about helping people live the life they want.

So, get social with us on our socials, hang out with us on Instagram and facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

When making a change in your life be it career, health, relationships, nutrition, there are sacrifices that will happen in order for you to change who you are.

Becoming unhealthy to healthy requires sacrifices in time to workout, prep and cook homemade meals.  Becoming broke to financially stable requires sacrifice in your current spending habits or taking the time to find a different job or career path.  Getting out of an unhealthy relationship requires sacrifice in how you think about what you deserve in a relationship to have the confidence to move on.

Change requires give and take and you must be ok with that in order to move into a different version of you.  It will not be easy and you will fail, but as long as you keep taking those steps forward the change or shift will happen.

As always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

In this short but I think insightful episode we chat about keeping it real with your food.  Today's society is very convenient and processed and it shows in our high rates of lifestyle diseases and obesity.  

We talk about 5 real food basics that you can use to start turning your nutrition around if you are overwhelmed by where to start and what will make the biggest impact without a ton of effort.

1. drink water

2. eat your protein

3. limit your sugar

4. limit your alcohol

5. track your food

Basically if it run, swims, flys or grows from the ground eat it.

As always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Hind sight is a beautiful thing isn't it.  You look back at the decisions you made, the actions you took or didn't take and wish you had maybe done a few things differently.

Fitness journeys are no different as we talk about nutrition, training ideas and training mindset and things we wish we knew then that would have helped us in our fitness journeys today.

What things do you wish you knew before you started?  What would you have changed or done differently?  Leave us a comment we would love to know.

And as always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

There can be many reasons WHY your workouts are no longer working or getting you the changes its once did.  Today we are touching on what we think are the top 7 reasons..

1. you are working out to much

2. you are not doing enough

3. your workout is past its prime

4. you are not consistent

5. your diet is not on track

6. your sleep is not on track

7. your hormones are not balanced

Do you know of a reason why your workouts stop working that we didn't list?  Drop it in the comments, we love to know.

As always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Have you ever felt like you don't recognize yourself anymore, like you have lost the body and perhaps the person you use to be.  After sometimes a "break" in looking after yourself whether it be 1 month, 1 year or decades there always comes a point where people look at themselves in the mirror as ask "what happened!"  

Perhaps it was making your career first, perhaps it was taking the time to have kids, perhaps your job requires a lot of travel or, or, or.  The list could go on and on.  Today we share 7-8 ways to help you reclaim your body and all you need to do is start with ONE, then add a second and so forth.  It didn't take you 4-6 weeks to lose yourself, it will take time, patience and consistency to get it back so be kind to yourself as you start to change habits and claim back who you want to be on the inside and outside.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Its so easy to get caught up in the doing.  Doing work, doing school, doing kids activities, doing life that we forget to pause and be still for a moment to be grateful for the job, the kids, the relationships etc.

It won't be easy at first to just be still for a moment or two, but overtime, like everything else, it will become easier.  Find a time of day that you can be consistent with to just sit, be still and be grateful for your life.

What are ways you take time to be grateful?  We would love to know!  You never know who may love your idea and do it for themselves, so leave a comment on how you are grateful.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

There are lots of reasons/excuses why people quit on their fitness.  Today we are chatting about 9 possible reasons/excuses why people quit on themselves and don't get resourceful.

We all fall victim to excuses, we are no exception, but recognizing that it is an excuse, figuring out why you are making that excuse and figuring out how to overcome it is what's important.

If missed any reasons, or perhaps a reason or excuse you have used leave us a comment on how you overcame it - you never know who you might help or inspire.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

It can be a struggle finding ways to just fit it all in without the guilt.  Whether you have a young family or are retired, making sure that your physical and mental wellbeing are not pushed off to the side is KEY to long term success.

We chat about ways we managed to stay active as through the years with young kids, to grown kids and how we have seen retired clients not get caught up in being busy for the sake of being busy circle and keep their well being top of mind.

Remember how consistency looks will change as you go through stages of life and knowing this is KEY to your long term success in anything.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

This episode is a bit of a spin off from last week when we touched on the topic of how our emotions can hold us back from moving forward.  Normally this emotion is fear, but what we as humans do is add meaning to our feelings or emotions which can be tied back to a past experience and so your mind is simply responding in accordance with your learn reaction.

This can also be referred to as our perceptions or how we see the world.

When we have a thought or feeling, we start to believe it, good or bad, proving the point that we are 100% who we believe and feel ourselves to be.  When you realize you ARE NOT your thoughts, feelings and emotions, you are able to open up space for a different story about what is happening.  Rather than being fearful of all the what if's, re-writing the story to what new experience will I get to have that will allow me to grow and be a better person.

Today we chat about common traits we have both seen in clients and friends that have stayed in the health and fitness space for 10+ years.  

How training is a non-negotiable but flexible

How they have learned to enjoy cooking and healthy eating

How training shifts from looking better to mental health and quality of life reasons

and more and if  you have any traits you would add to the list be sure to leave us a comment!

And remember to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs or projects we have going on that can help you on your fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Everyone wants to increase their metabolism, which makes sense as your metabolism plays a huge role in your body composition.  Your metabolism directly impacts how many calories you burn during your workout and through out the day and there are many things you have control over to boost your metabolism which is what we chat about today.

As a side note, we do go off on a bit of a tangent, but relevant none the less :)

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs we have going on that can help you on your fitness journey.  

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

We doing a bit of a continuation from last week on creatine and how creatine has lots of benefits from cognitive health to building lean muscles and fat loss.

Today we are touching on other supplements that you MAY want to add into your routine.  But as a side note, supplements are not meant to replace a whole food diet, but to fill in the gaps since no one is perfect and we all live busy lives.

I have added links to supplement companies for some of the supplements that we use personally if you are interested in checking them out in further detail or you can send us a message with any specific question you may have.

We any supplement, know we are not doctors, and we chat about these supplements in particular because we use them or have used them in the past and this is our experience with them.

It's a quick chat today about creatine and should you use it.  Creatine is one of THE most studied supplements on the market, and today we are talking specifically about creatine monohydrate.

Creatine has been shown to help build lean muscle which then helps you burn more calories at rest - so a win win really.  Creatine is an amino acid naturally found in some meats and has been shown to not only help with building muscle but increase oxygen to the brain which then increases your focus and mental clarity.