Your Favorite F-Word

We're shooting the shit today and talkin' about summertime, navigating nutrition during social times, effort and expectations, and a bit of a personal update as to what's been going on for both of us this summer! This is a fun episode with hopefully some laughs and some good takeaways for anyone working towards fitness or performance goals right now. Hope you enjoy listening as much as we enjoyed...

On today's episode we're diving into all of the various metrics of progress and biofeedback that we like to pay attention to with our clients. Whether your goals are fitness, performance or fat loss, the ways in which we measure progress and the types of biofeedback we're paying attention to can shift. Tune into the epi to learn more about what, why and when we track certain metrics and get some g...

On today's epi, we're diving into fat loss phases from more of a personal update, as we’ve both been in them for awhile now. We go through a quick recap of each of our goals for this cut, how long it’s been, how and overall how we’ve been feeling throughout it. And also touch on: What our expectations were + timeline, measuring progress How we planned for social events (weddings, bach parties, tra...

In today's episode, we're sharing a few examples of how struggle = better outcomesYou’ve heard the phrase, “Nothing worth having comes easily” & we think that applies directly to body composition changes, but for a lot of clients, nutritional changes in general. So let’s chat about some of the struggles we help our clients with… struggles that are often struggles that we see as being a pathway...

Today we're going through a bunch of shit that we've changed our mind on over the last months to the last decade. We're diving into fitness trends, nutrition, overall well-being and throwing some just for fun things in there as well! Some of the topics we hit on: Reverse Dieting Cycle "Synching" "Tough Love" Enjoying Our Food "Sustainable" Dieting And a bunch more. Curious if ya'll agree with us o...

Full disclosure, we love a cocktail. But understanding how, when & WHY we’re including alcohol in our lives can be really empowering & supportive for our goals, decision-making & perhaps even our health outcomes. This is a broad topic, so we’re just going to scratch the surface of how alcohol impacts the body + some considerations for your own alcohol intake if you're someone with heal...

Okay okay okay, if you know us, you know we ain't talkin' bout any "hacks" today. But we are diving into a commonly misunderstood and misused topic in the online space. We’re discussing what’s actually happening when we see statements like: “I’m eating more and I’m finally losing weight” “Reverse dieting boosts your metabolism” “Increasing maintenance calories” You got it - we're talkin’ all about...

"Don't skip leg day, but do skip the negative self-talk"Self-talk is an internal dialogue that we all experience, often without even realizing it. It can be positive or negative, and can have a significant impact on our emotions, behaviours, and overall wellbeing. In the context of fitness goals, self-talk can play a powerful role in shaping our attitudes towards exercise, nutrition, and body imag...

It's absolutely wild that we're even recording this podcast. The ways in which AI has completely taken over is equal parts exciting and terrifying! While there are a lot of negative things that can come from tech use and the rise in AI, we're focusing on one of the positives this week. Turns out ChatGPT can be a great tool for helping you plan out your meals, make your grocery lists and get your m...

Lately we've had more & more clients transitioning away from macros or using tracking in a more flexible way, so we wanted to dive in to some considerations for your own relationship with tracking and some tips if you're wanting to take a break. Outline: Ideologies / thoughts around macro tracking Why we personally like to use it with clients Pros and cons of macro tracking How to determine wh...

On today's episode we're diving into the realities of fat loss phases. As much as social media likes to make it seem like it's sunshine and rainbows, and that you can "eat whatever you want" and still see progress, that isn't always the case. We're chatting about Sara's current fat loss phase - how we set it up, how it's going etc. and giving some considerations for anyone who is currently in or c...

In honour of Love Day, today's episode is all about that self-care - an often necessary piece of self-love and our ability to show up best in our relationships. But wtf does self-care actually mean? And how do we make it something that's part of our regular routine? That's what we're talking about on today's episode, where we dive into our ideas around self-care and how it's not all sunshine and b...

We've got a special episode today in celebration of Nicola's birthday 🎉 Today's epi is allll about this funny gal' we all know and love! Tune in to learn more about Nicola including: Her fave TV shows/characters Some unexpected realizations she's had since going back to school Things she would want to change about herself and the world Biggest struggles she's overcome Her bucket list items for th...

Hiya fam! Welcome to part 2 of our self-regulation series, where we're breaking down how to know if you actually need rest, or if you're just being a lil' bitch 🙃 In today's episode, we're giving you lots of good takeaways to help determine this for yourself, and to help you take action / do the thing, even when you're not feelin' it. At the end of the day we do want to be enjoying life/gym/train...

Today is part 1 of our 2 part series on what we're calling "self-regulation" ... AKA how to know if you actually need rest or if you're just being a little b*tch :) In layman's terms, we’re speaking to the understanding of ourselves, our goals + needs + aligning our actions and behaviours to match. In this first of two episodes on the topic, we're talking about what self-regulation is, and some of...

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 ra...

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 en...

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. nut...

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 so...

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 mome...

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...

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 + c...

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 bu...

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 tod...

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 yours...