Your Favorite F-Word

As we move into a new season we're seeing lots of similar themes popping up amongst our clients. Desire to find a more structured routine after the chaos of the warmer months, wanting to jump into diet phases, and re-evaluating our relationships with exercise. In today's epi we're diving into some of the trends we're seeing with clients right now and some considerations for those who are in the sa...

For today's episode we put an anonymous question box out to the gram' fam for ya'll to share your burning questions, life dilemmas and other random shit you wanted feedback on. And we got some dang good ones. So today we're diving into all your debacles including: Deciding whether or not to have kids Bad habits we can't seem to break Adult friendships Changing careers and pursuing your "passion" N...

In this week's episode, we're dishing out some tips (and tough love) around how to better set yourself up for success with your nutrition, specifically through the summer months. We're also diving into some things to consider if preparation doesn't happen or obstacles arise. We explore the importance of making empowered decisions in any scenario, aligning your efforts with your expectations, and f...

On today's episode, Sara is diving in to her experience through pregnancy so far... while Nicola sits through multiple reminders of why she doesn't want kids! Tune in for a behind the scenes look into the emotional and physical changes Sara has experienced (the good and the bad), and how pregnancy has been affecting her relationships, training and nutrition so far! We dive into: Changing my mind o...

In this week's epi, we've finally tackled a topic we've been meaning to cover for a long time: stress. Stress is a universal issue, especially for our high-achieving clients with busy lives, careers, and growing families. It has the potential to impact many areas of our health, lifestyle, and relationships. Join us as we delve deep into the world of stress, its effects on our bodies, and how to ma...

In today's epi, we're taking a look at the pros and cons between macro tracking versus using a meal plan. For a long time we've preached that meal plans are not a great solution to long-term progress, but we've since changed our minds on the topic (with nuance, of course). Nicola shares her experience of using a meal plan during her cut for the first time ever, and how it's benefited her in more w...

We're BACK, surviving not thriving, but here nonetheless - and we're filling you in on everything that's been going on in our lives as Sara navigates pregnancy and Nicola gets ready for her comp exams. If you've also been riding the struggle bus lately, this epi will be a nice reminder that you are not alone! And in true Nicola fashion, she came with a list of random ass questions that we're cover...

On this week's friends of the pod episode I'm sitting down with my dear friend Kendra Dutton - a nurse, a competitive crossfit athlete and nutrition coach. We dive deep into Kendra's fitness & personal journey over the past years, discussing the challenges of balancing competitive CrossFit with the demanding schedule of shift work. Kendra opens up about her struggles with sleep, stress managem...

This week we're delving deep into the complexities of managing health and wellness while working unconventional hours. Whether you're working shift work, living with someone who does, or coaching those who do - this episode provides a look into the cognitive, metabolic and other outcomes associated with shift work, and tips and strategies to help mitigate risk. We cover: Circadian Rythym and Disru...

Today we're keeping things light as we dive into our initial reactions and random hot takes on various topics. We polled ya'll on the gram to give us single words to react and give our thoughts on, and as always, you came through. Tune in as we share our opinions on everything from marijuana, wellness trends, cookies, mental health, capris and everything in between. And if you enjoyed this style o...

Nicola chats with friend of the pod, Haleema!!! Together they explore a deeply important but often ignored conversation around fatness! Discussing misconceptions and misunderstandings of fatness and highlighting major issues, biases and discrimination in fitness, wellness, and healthcare spaces. Haleema shares some of her experiences as a fat person and gives some HOT takes and plenty of iconic wi...

On today's episode we're diving into all the tips on taking your macros and creating meals and a meal plan that not only fits your targets but also keeps you satisfied - mentally and physically. We're discussing: Considerations for meal timing and breaking down macros per meal Tips for meal planning and meal prep Suggestions for pre- and post-workout macros Considerations for managing hunger + ene...

In today's episode, we're peeliing back the layers on how we see, think, and feel about our bodies, and exploring the multifaceted nature of body image, from cognitive beliefs to the behavioral actions we undertake in response to our self-perception. This episode goes beyond surface-level discussions, addressing how fluctuations in body image can stem from our daily experiences and deeply impact o...

In our second friends of the pod episode we're chatting with Sara's friend and dear client, Emily. Emily is a mom, student, partner and coach who has navigated a lot of change over the past year! She shares her candid journey through pregnancy, postpartum challenges, and how she's managed to keep her fitness and nutrition on track while embracing the transformative journey of motherhood. We talk a...

In our first "Just the Tips" episode, we delve into navigating nutrition in relationships where dietary goals or ideas differ. Whether you're deep into health and fitness goals, or simply trying to maintain a balanced diet, dealing with a partner who doesn't prioritize nutrition can be challenging. From the grocery store aisles to the dinner table, we explore strategies for cooking, shopping, eati...

In our second research deep dive episode, we're looking into some of Nicola's research for her course on grief. We delve into the intricate relationship between grief and our fitness journeys, exploring how the mourning of past selves, lifestyles, and physical states profoundly impacts our path toward health and wellness. We share our own personal experiences with grief stemming from major life tr...

This week we're doing a rapid fire (ish because are we ever rapid at anything?) Q&A and answering all your burning questions from the gram! We chat about everything from our current hyperfixation meals, fave workout brands, shift work, dealing with injuries, what we've learned lately and more. Lots of goodies in this episode, we hope you enjoy it! Sar & Nic xx

Welcome to our first of many Friends of the Pod episodes! Where we bring on listeners of the podcast, many of who are friends and/or clients of ours, and dive into their experiences, life and outlook! For our first of these episodes, we're pumped to have on our friend, and Nicola's long time client - Nat Topalian. Nat is a copywriter, fitness girlie and all around amazing human. Nicola and Nat cha...

Today we're doing a deep dive into Sara's Masters research! We're talking all about menstrual dysfunction (MD), and specifically how low energy availability (LEA) can contribute to the health of your cycle. We discuss: Quick recap of the cycle phases Different types of MD and signs/symptoms to watch out for Understanding LEA and how it's tied to MD Practical applications for healthy hormones Lots...

We're back with another season of the pod! Today we're sharing our personal goals for 2024 - what we're working on in terms of personal development, work, fitness and all that fun stuff. We hope this gives you some inspiration for your own goal setting in 2024, with the reminder that there is absolutely no pressure to set goals or resolutions if it's not something you feel connected to. We also sh...

In our final episode of the season, we're diving into a little Paradigm Wrapped. Or moreso, Sara & Nicola wrapped. We're dropping all our best fuck yes's and fuck no's from 2023. Shows, movies, books, podcasts, habits, meals, you name it! If you're looking for recs for your entertainment, learning or nutrition in 2024, this one is full of goodies! Thank you all for being here with us through a...

Days are shorter, weather is colder, and if you're finding yourself a bit more sad this time of year, you're not alone! In today's episode we're diving into Seasonal Affective Disorder (SAD), and some considerations for navigating your mental health during the winter months. We cover: SAD Pathophysiology and Symptoms Front Line SAD Treatments Other considerations whether you're struggling with SAD...

The word that everyone is talking about right now... ROUTINE. Lots of our clients are have discussed craving getting “back into routine” after the hectic summer, so we’re diving into how to figure out what that actually means for you and some considerations for finding your “routine” again. We discuss: Defining what routine means for you Letting go of perfection or all-or-nothing mentality Conside...

We back, baby! We polled the gram' and asked what ya'll wanted to hear in these last couple months of this season, and all the responses asked for a recap of Sara's wedding... so that's what we're doing today! We're diving into all things prep for the wedding, how we navigated nutrition leading up to it, how the day went and a bit into how we're both feeling + what we're working towards now that w...

Today we're diving into a hot topic in the online fitness space - the menstrual cycle and the concept of "cycle synching".Since we recorded our last episode on this topic in season 1, a few things have changed based on experience and continued research! We're touching on: A brief overview of the menstrual cycle Our previous thoughts and previous research What the current research shows Limitations...