Strong, Well Fed and Outspoken

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) explore how to maintain your health, fitness, and energy while working night shifts. Whether you're a shift worker, a first responder, or just adjusting to an unconventional schedule, this episode offers practical strategies to help you thrive. They dive into the effects of circadian rhythm di...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel explore why full-body workouts might be the most underrated yet effective training split for anyone reaching for a fitness goal. Rusty and Alana cut through the noise of cookie-cutter programs and discuss what really works for building strength, maintaining consistency, and supporting overall wellness. They h...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel (Alana Nel) dive into a fun and informative Q&A session where they answer real questions from their community. Whether you're struggling to psych yourself up for a workout, confused about the difference between RDLs and Good Mornings, or looking for easy ways to add more fiber to your diet, this episode i...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel (Alana Nel) break down the often misunderstood concept of a health phase in fitness. A period focused on restoring balance, supporting hormones, and prioritizing well-being. They answer questions and explain how a health phase is different from a cut or bulk, why it’s crucial for female health, and how to kno...

In this episode of  Strong, Well-Fed, and Outspoken , Coach Frizzle (Rusty) and Coach Nel (Alana Nel) share their top strategies for staying healthy, fit, and in control while traveling. Whether you're headed to an all-inclusive resort or a weekend getaway, this episode is packed with realistic, practical advice for anyone who does not want their goals to get derailed on the road. They talk about...

In this episode, Coach Frizzle (Rusty) and Coach Nel (Alana Nell) dive into ways to track your fitness progress without using a scale. If you are on a fitness journey and are tired of letting the number on the scale define your success, this episode is for you. They explore alternative tools like mental check-ins, biofeedback, progress photos, posture, and gym performance to assess real change. Le...

In this episode, Coach Frizzle and Coach Nel share the biggest training mistakes they made throughout their fitness journeys. Learn from us, so you don’t have to! After tackling nutrition pitfalls in their last episode, we are shifting gears to discuss workout errors, overtraining, improper form, and recovery missteps that we have made in our fitness journeys. From neglecting progressive overload ...

When it comes to fitness and nutrition, making mistakes is part of the journey, but learning from them is how we grow. In this episode, hosts Rusty (Coach Frizzle) and Coach Nel share the biggest nutrition mistakes they made and overcame. They discuss struggles with restrictive eating, and using food as punishment. You’ll learn why sustainable habits matter, how to better understand macros, and wh...

When I say "fullness" what's the first thing that comes to mind? Or maybe you don't think something right away but you feel something. We all have a relationship with the idea/feeling of fullness and this relationship could be the thing stopping you from feeling losing weight, building muscle, or feeling more in control around food. This episode is *full* of advice, insight, and tips on making fri...

Hands up if you've ever felt confused about your hunger "Can I be hungry if I just ate..." "Is this a craving?" "How do I know if I'm hungry when my stomach never growls?" "Why do I have such a big appetite?" "I never feel hungry" Hunger ques might be one of the most talked about, yet confusing topics, and that can make it challenging to navigate any fitness goal. Today we're giving you all our be...

If fear had a sound, for many people it would be the grumbling of their stomach. What's up cousins, today we're talking about the fear of being hungry! Whether you wind up eating to avoid feeling hunger or you find yourself worried about running out of food before the days over - fear of hunger can be one of the biggest roadblocks that prevent people from achieving their goals So lets dive...

Raise your hand if you have ever made long list of resolutions every December only to find yourself a few weeks into January right back where you started only more disappointed in your self. Now put your hand down (because it would be awkward for you to hold it up the entire episode) and join us as we talk about how to break the cycle of resolution making. On this episode we share how to make a go...

The first of our reoccurring Q and A series. This episode is where we answer questions from you! In this episode we've got some fitness, some nutrition and some that are just for fun. If you're ready to work with us in a 1 on 1 coachingsetting, fill out our coaching form here ⁠Follow Rusty ⁠ on Instagram ⁠Follow Nel ⁠ on Instagram   Ready to try some supplements that'll help take yourworkouts next...

December can feel like one non-stop food festival with the endless amounts of food If there's one thing that December is full of: it's events. If there's one thing those events are full of: it's food and alcohol. And if there's one thing we're trying not to do: it's avoid feeling uncomfortable around those snacks and bevvies. Friends, work parties, the pressure of alcohol, the endless snack tables...

Lets talk about the F word... family. Can we be real? Whether you enjoy time with your family or not - there's a lot of feelings that come up during the holidays. Learning how to navigate family dynamics, being in your childhood home, and dealing with that one uncle who always loves to push your buttons - it's very easy to find yourself looking for a distraction. So lets talk about the F word and...

How would you describe the holiday season? Fun, exciting, energetic, joyful, festive .... sure But for many of us we may also use words like tiring and overwhelming - or what about anxious, derailing, challenging (especially when it comes to our food). With all the events, dinners and endless homemade cookies - it's no surprise we often feel a sense of anxiousness as the holidays come up. How can...

Is everything we've been told about habits - bullshit? Are habits a real thing? Does it truly take 21 days to build a habit? What about if you have ADD? And why do some people seem to develop habits no problem while some of us are over here trying to remember to take your pills everyday. This is the who, what, why, where, and HOW to build habits that habitually work for you Podcast sponsored by Ar...

Welcome to episode 1 of the podcast: Strong, Well Fed, and Outspoken Consider this episode like a first date: it's a bit exciting, a bit awkward, and full of possibilities for what might come next. So let us tell you about ourselves, our journeys, and what you can expect from this pod. And no, we won't be matching every week. Welcome to episode one. Let's have some fun, bitch.