Strong, Well Fed and Outspoken

You know what to do. You know you should drink more water. You know you should move your body. You know you should probably stop saying you'll start on Monday. So why aren't you doing it? In this episode, we're talking about one of the biggest reasons people struggle to see lasting results: accountability. Not the kind where someone yells at you or checks your food log. The kind where...

Have you ever eaten something you didn't actually want... just because everyone else was? Maybe it was the dessert at the family gathering. The drinks at girls' night. The pizza at work. Or maybe you said yes simply because saying no felt awkward. In this episode, we're diving into the hidden pressure many of us feel to eat like everyone around us in order to fit in, belong, or avoid b...

Thin is in again.... at least according to some Hollywood news outlets and social media platforms. In the last year it feels like we're watching diet culture make a comeback smaller bodies and "thin" physiques being pushed into mainstream media. This might be our most important episode as we dive into the growing obsession with thinness, what it represents, and why there is a very bi...

Have you ever felt like you don't know who you are anymore? Maybe you became a parent. Started a new job. Lost weight. Gained weight. Entered a new relationship. Ended one. Or maybe you're simply not the same person you were a few years ago. In this episode, we're diving into identity (and the crises they sometimes cause). We're getting personal on the reality that growth often req...

If you're curious about going Low FODMAP or thinking you may need to try an elimination diet - this episode is for you. Today we're breaking down the difference between Elimination vs Low FODMAP diets. When should use one over the other, how long should they be followed, and can staying on them too long actually create new problems? We're also talking about the mistakes people make during these pr...

Your questions - our answers! Summer is nearly here! Here is #10 Q+A! We're answering your questions on what moves count, summer sweet treats, caffeine ups and downs and more. Have a question? Leave it below! Our goal is to do a Q+A every 4 - 5 weeks Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again?...

I dont know if we've ever met a pregnant mama who doesn't feel overwhelmed. Add in navigating fitness and nutrition and things take on a whole new level. One minute lifting weights is dangerous and the next you’re being told to “bounce back” as quickly as possible. In this episode, we’re breaking down the biggest myths and misconceptions around prepartum training and nutrition as well as giving yo...

One of the coaches has been doing some baking... and we're not talking about bread. Surprise! We're getting personal about pregenancy! From never wanting kids, to accidently getting preganant, to readjusting life and experiencing the highs, lows, and morning sickness - we're talking about everything thats gone on in the first trimester of one coaches pregnancy. Strength. Confidence. Co...

Lift weights. Hit your steps. Do cardio (maybe)On the surface this feels like all we need to get stronger, build muscle, perform better. So what if you're doing these things but progress feels slow? In todays episode were going over 5 reasons why people don't see progress (and they're usually ones people aren't even aware of!) We'll see you inside Strength. Confidence. Control....

How do you hit your calories if the labels are wrong? Or you're weighing things incorrectly? How do you make progress when you can't actually be accurate? In todays episode were going over 5 reasons why people don't see progress (and they're usually ones people aren't even aware of!) We'll see you inside Strength. Confidence. Control. Are you ready to build your most empowe...

Well that escalated quickly! Today Rusty's in the hot seat as Nel puts her through a blind ranking of upper and lower body exercises, cereals, healthy habits, and what we're calling the chaos round. What we want to know is which answer surprised you most? Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on...

Most people don’t have a problem with making progress. They don't have a probelm losing fat or gaining muscle. They dont need a gut health blitz or a healing phase. They have an over-information problem. The fitness industry is flooded with healing phases, hormone protocols, personal biases, cleanses and detoxes. The information isn't wrong but it's often applied incorrectly. Most of w...

Goals are fun. Goals are exciting. The problem is that focusing on your goal will never help you actually achieve them. So if youre struggling to make progress it's probably not because you have a goal setting probelm - it's because you have a habit problem. It’s easy to be obsessed with the idea of losing weight, building muscle, having more confidence, feeling more in control around food...

What happens when life happens? What happens when your kiddo gets sick, work needs you to stay late, you're stuck in an aiport/bus station/traffic or accidently bring the dogs food for lunch (true story). How do you keep making progress when you feel your only option is to eat off plan? And more importantly, how do you do it without feeling bad about it? In todays episode we're teaching yo...

You’re not stuck because of food. You’re stuck because you secretly keep asking yourself: “What can I get away with?” Can I skip this workout? Can I have this extra snack? Can I be “good enough” today and try harder tomorrow? The problem is this mindset keeps you stuck iin the same place forever, because instead of building momentum - you’re constantly negotiating with yourself. But here’s the cra...

What if you could go on vacation without ever thinking “I don’t want to gain weight,” “I don’t want to lose control,” “I’ll just be better when I get back" - In this episode, we’re breaking down how to setup healthy habits on vacation without a meal plan or calories so that you can enjoy your trip without feeling guit and without going into “eff it” mode. If you're ready to learn how to set bounda...

Your questions - our answers! We're a little late with our 9th Q+A but based on your questions, it was worth it! We're answering your questions on the reality of food noise, different shoulder press variations, our favorite breakfast foods, how to deal with disagreeing with a coach and more. Have a question? Leave it below! Our goal is to do a Q+A every 4 - 5 weeksOur 1 on 1 coaching is a truly ta...

Is it loving or is it sabotage? Putting others first "Treating yourself" Saying YES when you want to say NO Delaying the Doctors apt Doom scrolling for hours to relax Staying up past your bedtime to binge a series Not speaking your mind For most people the boundaries between self love and self sabotage are blurry, leaving them in a constant state of shame, blame, frustration, and guilt. Its time t...

Everyday there's something to stress about. In todays climate stress has gone from daily to hourly. No matter where you look, what you watch, the things you read - Between work, family, constant notifications, the pressure of everyday life - there's always something that can disrupt your peace. So what do you do? You find ways to regulate. The truth is stress is a permanent part of life - but bein...

We all need to pick ourselves up from being knocked down from time to time. The worst is when WE are the ones who did the knocking. STOP IT! Don't let yourself be the reason to not try, not push or not succeed! Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experie...

At one point or another you've probably participated in some form of self-sabotage. Take a breath, we've been there too. The good news is that if you can name it, you can change it aka any form of self-sabotage you're aware of, you can change. But what about the forms of self sabotage you don't even realize are self sabotage? What about the clothes you keep "just in case" What happens when you wak...

Can we be real with each other for a sec? Our health has been struga-lingggggggggggg. Hormones, new food sensitivities, a slacking thyroid, and a menstrual cycle that disappeared. In todays episode Nel and Rusty are sharing the reality of their own health struggles over the past year. The highs, the lows, the tears and the fears. Yes, we're coaches. No, we don't have it altogether. In fact, let us...

You know what's sexy? Follow Through You know what's even sexier then Follow Through? Showing up for Yourself You know what follow through and showing up for yourself both have in common? Consistency In todays episode Rusty and Nel are sharing how they're still able to follow through and show up for themselves consistently after more than 10 years showing up consistently Strength. Confidence. Cont...

Did you know that 80% of people quit their New Years Goal by mid February? 80 PERCENT The problem is that everyone convinces you to set New Years goals but no one teaches you how to follow through with those New Years goals. In todays episode, Nel and Rusty share how they broke out of being in the 80 percent club after being members for years and what you can do if your new years goals seem to end...

Rep or RPE? Spotting and macros? Stress face? Your favorite coaches, Nel and Rusty, break down what is common fitness and health lingo and expressions and why they are important. What is a "warm-up set" and when should you do one? What's the difference between RPE 6 and RPE 10? Chapters 00:00 - Introduction to Gym Lingo 01:17 - Understanding Reps, Sets, and Volume 05:34 - Types of Se...