Beyond Life and Fitness

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 am...

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 sp...

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 g...

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 restri...

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 t...

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...

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...

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...

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...

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. Remem...

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 h...

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 n...

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...

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...

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 b...

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...

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 ti...

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...

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,...

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 bein...

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...

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 li...

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...

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 liv...

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 t...