The Fit Fig Podcast

The holidays are here, and it's during the months of November, December and January where Americans can completely derail their health and fitness progress if they're not mindful. You don't have to track macros or restrict calorie intake if you don't want to, but it's a good idea to go in with a solid plan so you don't unravel all of your hard work, or set yourself ba...

Where I see a lot of people go wrong with their health and fitness is when they "check out" and completely avoid any accountability whatsoever. They refuse to check their weight on the scale, they opt out of family photos because they hate the way they look, and they won't go to the doctor when something feels wrong.  The first step to making a change is to be honest, and stop hidin...

Exercise burnout is a real possibility when you've been grinding away for months on end. Don't quit! That's the worst thing you can do. Instead, shift your mindset around the meaning you give to your fitness and nutrition. Consider setting "impossible" goals that fire you up. Address your sleep and recovery, and incorporate a de-load from time to time.  Get in touch:  http...

I have been practicing meditation for the past 12 years. It's helped me get more clear on my goals, manage my emotional states in stressful situations, re-frame the meaning of negative experiences and trauma, and to learn to control what I can and let go of the rest. Meditation is for everyone, and it  will change your life for the better if you make it a regular practice. In this episode, I...

When can kids safely start strength training? This has been a hot topic since I was a kid. The research on this surprised me, and it's all good news!  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

In today's episode, I interview Laurel Renkert, a mom of two, a wife, a business owner and a newly published author of the book 'Drive to Thrive.' In the book, Laurel shares her personal story of overcoming an eating disorder in college, and the lessons that followed that challenging experience.  Laurel discovered healthy ways to move through difficult times with more hope and optim...

I regularly use this exercise to assess a client in a variety of ways. It's incredible how specific movements will expose our strengths and weaknesses. I challenge you to film yourself performing 10 reps of this movement once a week for the next 30 days and focus on improving your technique, while listening to your body and applying the appropriate self-care protocols along the way.  Instagra...

Do you find yourself constantly struggling to stay consistent with your workouts and nutrition plan? Here are 7 tips to help you stay focused on your goals so you can get the results you want.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

Have you ever gone on vacation, only to find yourself so completely off track with your health and fitness habits that it feels like you're starting from day one when you return home? It doesn't have to be like that. Here are the tips and tricks I use to help me stay on track with my goals, or at least not fall off the deep end completely.  Instagram: https://www.instagram.com/ Facebook:...

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How often do you lie, omit information or ghost people? These habits may be the very things holding you back from making progress with your health and fitness efforts, and building solid relationships with the people in your life.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

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I have had this goal on my list for 9 years. It's time to take action. Have you ever looked through an old notebook and come across a plan or an idea that was meaningful to you? Is it still? I really had to think about this one to figure out how much it mattered to me.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

Back in 2006, I was terrified to start my own business. Despite knowing it's what I wanted more than anything, I couldn't seem to overcome my fear no matter how hard I tried. Until one day I read a quote in one of my business books; "Leap and the net will appear." It was the wakeup call that I needed to let go of my limitations and go after my dream. We too often wait for the &...

How often do you sit down with your spouse and connect on a deep level? Deliberately opening the lines of honest communication with your spouse can completely change your marriage for the better. This one thing has made my marriage better.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

After several months of debauchery, I decided to cut alcohol out of my life for the month of January. This is known as "dry January." I felt so good throughout the month that I decided to continue abstaining from alcohol indefinitely. I'm not a big drinker, and I don't plan to cut it out of my life forever, but I will be much more intentional when I introduce it back. The resul...

One of my favorite books of 2023 is The Comfort Crisis by Michael Easter. The benefits of letting ourselves experience boredom without reaching for our phone, taking on big physical challenges, and contemplating death everyday are many. Have you read the book? If so, let me know your key takeaways.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

I just returned from two weeks in the Philippines and it was quite an adventure. In a lot of ways, it felt like a life reset. One that brought a shift in perspective and an appreciation for the simple things I often take for granted.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

As time passes, we evolve. We change. The problem is, we often neglect to make the  conscious daily decisions required to get us where we REALLY want to go in a timely manner. If we're not clear about our goals and why we want them, it will be difficult to remain hopeful and enthusiastic about our future, and we won't be committed to delaying gratification and staying focused on our plan...

In this episode, I sit down with my good friend Shelley to discuss what it's like to live on a coffee farm in Hawaii, being more purposeful and designing life on your own terms, parenting, and living life to the fullest.  Enjoy!  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

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Instead of focusing on what's missing, focus on what you have.  Instagram: https://www.instagram.com/ Facebook: https://www.facebook.com/figarellesfitness

I've got three races on my schedule this summer, so I figured I should share a life update and let you know what I'm working on. This one is a random mix of everything; how I'm working through old injuries so I can get back to running,  a reminder to set goals for yourself (daily, weekly, monthly and beyond), and a reminder that time goes fast! Stop putting off what you really want...

My guest on the show today is Dr. Trevor Tew. He's the owner of The Movement Clinic, a "one-stop shop" in Anchorage, Alaska. We discuss his vision for the clinic, the services they provide and we talk about why it's so important to lead an active, healthy lifestyle if you want to stay out of pain. Even if you're not a local to the area and can't visit The Movement Cli...

After you spend a period of time in a calorie deficit with the goal of losing body fat, you'll eventually want to bring your calories back up (reverse diet) so you can eat more while maintaining your new bodyweight.  Pam Butcher has been a client of ours since 2015. She spent 10 months in a fat loss phase where she lost 35 LB. We then transitioned to maintenance and she's been holding st...