Strong, Well Fed and Outspoken

You have questions, they have answers! Another Q&A session with Coach Nel and Coach Rusty. When and why you should change coaches? How well does fasting work before a workout? How important is your support team? Don't be afraid to ask more questions in the comment section! We read them all! ;) Chapters 00:00 - Introduction and Hair Transformation Stories 03:01 - Navigating Coaching Relatio...

Anyone can hire a coach, but hiring the right coach? That's a skill on it's own! In todays episode we help you figure out how to choose a coach that fits you. We cover everything from what you need: hype, motivation, a drill sergent, an empathizer? What to look for: big audience, flashy pictures, a good physique? How to know if a coach is worth the value or all hype Questions you should as...

The only thing more harmful than following a diet is following a diet that's marketed as helpful when it's actually hurtful There are an astronomical amount of diets, cleanses, fasts and fat loss challenges being promoted to you as "the thing you're missing" every single day of the year During New Years the amount only goes up Instead of telling you what to do, we want to giv...

There's no doubt that New Years is exciting. In fact, it's more than that. With New Years comes the hope that this year will be different. And here's the truth: it can be IF Your consistency matches the effort required to reach your goals. In todays episode we're talking about why consistency matters more than motivation, and why relying on willpower alone can be extremely frustrat...

As we head toward 2026, even thinking about goals can feel overwhelming, sometimes more overwhelming than actually doing the work. Coach Rusty and Nel sit down to talk honestly about the pressure that comes with New Year’s resolutions and why so many of them don’t stick. Together, they unpack what it really takes to build healthy habits that last, focusing on long-term change instead of quick fixe...

We are back with round of Q & A questions! Today's questions range from everything from body image and the wild things we see on social media, to how muscle is actually built, to what to do with cravings during your period or working out when you’re not feeling your best. There’s also chat around favourite Christmas movies and traditions, because how can you not talk about that this time o...

Saying “no” is one of the hardest and most important skills to build. Whether it’s food, drinks, plans, or expectations from others, that tiny two-letter word can carry a whole lot of guilt with it. The holidays tend to turn up the pressure to say "no". This isn't just a December problem. Saying no shows up all year long. This one is all about getting more comfortable with the word “...

The holidays are supposed to be fun, the lights, music, family, the smell of food everywhere but let's be real here, they can also make eating feel a little chaotic. Suddenly there are giant meals, endless appetizers, the pressure to drink more, and that feeling to “just have a little more.” We’ve all been there. That moment when you’re halfway through a second plate and thinking, Why did I do...

Let’s be honest, the holidays aren’t just about twinkly lights, cute outfits, and your aunt’s famous casserole. They also come with opinions. So. Many. Opinions. Between the family member who insists you’re “too skinny,” the one who piles food onto your plate without asking, and the one who gets offended when you say  “ no, thank you "  it’s no wonder the holidays can feel overwhelming before they...

The holidays are here and with them come parties, potlucks, and way too many snack tables. Between family dinners, office goodies, and trays of appetizers, it’s easy to find yourself picking at food all day without even realizing it. Here’s the truth: grazing isn’t always the enemy. It can actually work in your favour but only when it’s done with a little awareness and intention. With so many even...

We’ve all been told to “find your why” . That deeper reason behind your fitness goals. Having a strong  “ why ”  is important, but it’s not enough on its own. What happens when your why just isn’t cutting it anymore? When motivation fades, life gets messy, and your goals start to feel more like pressure than purpose? What does it actually takes to stay consistent when your why isn’t enough? From t...

What does it take to keep up with your teen’s busy schedule and properly fuel them? A lot of planning. Between early morning practices, after-school clubs, and late-night rehearsals knowing what and when to feed them can be can be tricky, but it doesn’t have to be complicated. In this episode we talk about what it takes to keep teens energized, focused, and performing their best, in both sports an...

In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel tackle a wide-ranging Q&A session filled with listener questions about fitness, hormones, and mindset. They break down the most frustrating fitness buzzwords, unpack the science and controversy around peptides, and explain how Bioidentical Hormone Replacement Therapy (BHRT) can support women navigating perimeno...

In this episode of  Strong, Well-Fed, and Outspoken , Coaches Frizzle (Rusty) and Nel dive into the art of keeping meal prep simple, sustainable, and stress-free. They kick things off with a fun conversation about embracing individuality (their own experience with different hair textures) and then tie it into finding your own rhythm with nutrition and meal prep. Rusty and Nel share how meal prep d...

In this episode of  Strong, Well-Fed, and Outspoken , Coaches Frizzle (Rusty) and Nel dive into the challenges of making nutrition changes that are  too extreme, too fast . They break down why the “all or nothing” approach to food habits often backfires—and if you’ve ever found yourself yo-yoing between strict clean eating and giving up altogether, this episode is for you. With humour, honesty, an...

In the Season 2 premiere of  Strong, Well-Fed, and Outspoken , Coaches Frizzle (Rusty) and Nel dive into the power of gamifying your workouts to bring excitement and motivation back into fitness. Today’s episode centers on strategies to make exercise feel less like a chore and more like a rewarding game. From fitness trackers and step challenges to personal competitions and creative mental narrati...

In this episode of  Strong, Well-Fed, and Outspoken , Coaches Frizzle (Rusty) and Nel welcome their very first guest: Mark Breedon, the founder of  Training Strong Women . Mark is a strength coach with a refreshing, weight-neutral approach that shifts the focus from aesthetic goals to building real confidence through strength training. This conversation is perfect for women who are tired of the co...

In this episode of  Strong, Well-Fed, and Outspoken , Coaches Frizzle (Rusty) and Nel are back with their 5th Q & A episode. With their signature mix of humour and expert insight, they dive into topics that many women navigating busy lives, family, and careers often ask about especially those on journeys to lose fat, build muscle, and boost self-confidence. Whether you’re juggling a packed sch...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel dive into one of the most common obstacles their clients face: staying on track with nutrition while traveling. Whether you're a busy mom on a family road trip, a working professional heading to a conference, or simply taking a much-needed vacation, this episode is packed with real-life strategies for kee...

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) tackle a topic that hits close to home for many women working on their health and fitness: how to deal with food pressure in social situations. If you are trying to navigate fat loss journey, or just trying to eat more intentionally, this episode will feel especially relevant. This episode explores ever...

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) dive into a mid-year reflection to help you reset your goals especially if you're a busy woman juggling work, relationships, and your wellness journey. If you are focused hitting your fitness and nutrition goals this episode is for you. Whether you’re crushing your goals or feeling off track, this episo...

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with another fun and informative Q&A session, answering listener-submitted questions around fitness, nutrition, mindset, and even their favourite foods. Today's questions range from how to grow your glutes effectively, to whether alcohol really derails fitness progress, and a discussion aroun...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel (Alana) discuss many of the current trending fitness, and nutrition myths. We learn what we're NOT Falling for as Fitness Coaches. Todays episode will help you understand many misconceptions that can be found in todays media. They take a deep dive into what actually matters in fitness. Understanding exercise...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel (Alana) return with a casual and candid Q&A session, answering real questions from their community and sharing a behind-the-scenes look at their coaching perspectives and personal quirks. If you want to be featured on a future Q & A episode, please comment below. In this 3rd Q & A episode, Rusty &...

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) continue their Shift Work Series, diving into how night shift workers and those with irregular schedules can maintain a consistent and effective training routine. Building on Part One (focused on nutrition and sleep for shift workers), this conversation highlights practical ways to adjust your...