Breaking the Cycle: Redefining Weight Loss, Health, & Mom Life

This week, we’re diving into everything that is the invisible load, what it actually looks like, and why it impacts women in particular. We talk about how it affects our ability to prioritize our own needs, especially when it comes to health and wellness. We explore the many layers that make up the invisible load, from the realities of modern parenting, emotional and financial stress, being older...

This week, we have the honor of speaking with one of the most authentic, genuine, and giving coaches in the space, Aram Grigorian. This episode is jam packed. We riff on so many topics, and Aram provides real-life, practical guidance within the health and wellness space. We dive into hormones and health, and while acknowledging that hormones are very real, we also discuss why they don’t override c...

In this episode, we’re diving into meal timing and snacks — should you even be worried about them? Do they actually affect fat loss, and do they really make a difference? Carmie and Dal share their own experiences with meal timing and snacking, both in past fat-loss phases and in maintenance now. We talk honestly about what we’ve tried, what we’ve changed over time, and why there isn’t a single “r...

New Year, New You? In this episode, Carmie and Dal talk about what the New Year actually means to them — and ask you, the listener, what it means to you. Is it a complete reset? A fresh start? A continuation? Or maybe a mix of all of it? We explore how sometimes the most powerful thing isn’t starting over, but stepping back, reframing, and redefining what your health and wellness journey can look...

This week’s episode, we go all in on what emotional eating actually is. We’re joined by Jeb Stuart Johnston, who helps us break down the theory and principles behind emotional eating and nervous system regulation in a way that’s grounded, nuanced, and human. Carmie and Dal reflect on their own personal experiences and what emotional regulation has meant in their journeys, including just how much c...

This week’s episode dives into one of the most important variables in achieving long-term success — letting go of the timeline. Dal and Carmie take a deep, personal look at what that actually meant for them on their own journeys, why releasing the rush changed everything, and why it might be the missing piece for you too. We talk about emotional regulation and the importance of doing the inner wor...

If you’ve ever wondered whether your hormones, thyroid, gut health, or anything else you’ve seen marketed online is the reason you can’t lose fat — you’re in the right place. Because this week’s guest is here to break down the myths and give you the truth. We’re welcoming the incredible Dr. Ashley Dwyer, and trust us, she came in clutch. We get into all things women’s health — from what actually i...

This week’s episode is all about the current food environment — filled with incredibly delicious, highly caloric foods that are available at our fingertips. It doesn’t matter where you go, it’s everywhere, and the easier it is to get, the easier it is to overeat. That’s the reality. We take a deep dive into why highly palatable, processed foods — often sitting right in your pantry — can lead to un...

Shh… this one is all about that “uninvited” holiday visitor who shows up every year and gets into all kinds of trouble. Yes, we’re talking about the Elf on the Shelf. Settle in as Carmie and Dal dive into the pressures, obligations, and expectations that moms feel during the holiday season. They share how their own journeys have shaped the way they approach everything from dinners and gift-giving...

Have you caught yourself in the Instagram comparison trap — wondering if what you’re doing is enough, how fitness pros seem to do it all, or whether they struggle just like you? In this week’s episode, Dal and Carmie pull back the curtain and get real about their own lives. We answer the big question: Would we be as consistent and adherent — and to what degree — if we weren’t coaches? And how do w...

The holiday season is already underway for many — and for others, it’s just around the corner. It’s that time of year when celebrations, events, and family gatherings can easily lead to a few extra pounds or a sense of losing momentum with your goals. In this episode, Carmie and Dal dive into the common struggles people face during the holidays — from navigating a few events to balancing multiple...

Resistance in your health and wellness journey can show up in many forms—at home, at work, or in your community. It might come from your spouse, family, friends, or even coworkers. In this episode, Carmie and Dal explore what resistance can look like and share tools and strategies to navigate it, such as learning to say “no” and setting healthy boundaries. They open up about their own experiences...

Cycle Syncing, Have You Heard of It? If not, good—because in this episode Carmie and Dal break down why decluttering your environment, both mentally and physically, can be a game-changer for your progress. They dive into how silencing the constant “fitfluencer” noise and focusing instead on what actually works for your life is the key to long-term success. Comparison can keep you stuck, making you...

BOO! 🎃 In this spooky (but super relatable) episode, Carmie and Dal dive into the eerie world of October — and all things Halloween! From overflowing candy bowls to haunting old habits, they share real-life strategies you can take home, try out, and see what sticks. They talk about how they personally approach Halloween in their own homes — from when they buy candy to how they set up their enviro...

This week, we’re joined by a very special guest — Dr. Christle Guevarra — for an honest and insightful conversation about weight loss drugs. Dr. Christle shares her deeply personal journey, including years of struggling with yo-yo dieting and trying every possible approach before ultimately deciding to explore weight loss medication. We dive into the meaning of “food noise” — what it truly feels l...

This week’s episode is all about supplements—but not in the way you might think. Carmie and Dal take a deep dive into the misinformation and marketing that continues to prey on the vulnerabilities of women, the everyday end users. They’ve been there, done that, and share their own experiences with supplement use—spending money on products they believed would finally make their weight loss goals st...

Want to be that grandma dancing and dropping it like it’s hot? Because that’s exactly what your hosts, Carmie and Dal, want to be when they hit the last quarter of their lives. In this episode, they dive deep into quality of life—what it really means to them, the difference between health span and life span, and why living longer doesn’t necessarily equal living better. They share how their own li...

Mom guilt — a feeling so many mamas know all too well. In this episode, Dal and Carmie open up about what mom guilt has looked like in their own lives, how it shaped their choices, and the ways it kept them feeling stuck. They also share how shifting their perspective helped them move forward on their health and wellness journeys, and how their relationship with mom guilt has evolved over time. Th...

What is nutrition periodization? In this episode, we explore what it means and what it could look like in your own life. We break down the concepts of maintenance phases and fat loss phases, then dig deeper into the nuances of each. Carmie and Dal share their personal experiences navigating these different seasons of life. They talk about the lessons they’ve learned, the challenges they faced, and...

Whether you're working with a coach or taking that very first step on your own, this episode covers some of the basic and practical tools that you can use to support your fat-loss and maintenance goals. We discuss the importance of tracking — not just as a way to monitor progress, but as a tool for learning about your own habits and mindset. Dal shares how tracking even helped improve her rela...

Have you ever hidden behind your kids in photos — or avoided the camera completely — because of how you feel in your own skin? If you’ve ever missed out on capturing memories due to body image and self-perception, this episode is for you. We share our own experiences with navigating those feelings — from buying bigger clothes and living in cardigans just to hide the parts of our bodies we didn’t l...

In this episode, we take a deep dive into the one answer behind every weight-loss question — the boring basics . These are the foundational habits that truly drive sustainable fat loss, even though they’re not flashy or exciting. We break down some of the key pillars: nutrition, moving your body throughout the day, strength training, managing stress, and prioritizing quality sleep. We share how th...

In this episode, we have a real-time conversation as Carmie and Dal navigate their own vacations and help you explore different options — whether you’re renting an Airbnb, staying in a hotel, or booking an all-inclusive. We dive deep into practical strategies and tools you can use to fully enjoy your vacation without stressing about weight gain or letting your healthy habits fall apart. You’ll lea...

In this episode, we dive into the meaning of beauty standards — both as defined by Western culture and by the cultures we grew up in — and how they shaped the way we saw ourselves. We explore the long-lasting impact these standards can have, especially on young, impressionable girls and boys, and how they influence our self-worth, confidence, and identity. We open up about the work it took to brea...

Hi, we're Carmie & Dal and we are both health coaches here to help you. In this episode get to know our history with dieting, weight loss struggles, culture, and how we got to where we are today. Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal