The LoCoFit Show

The right skincare routine can feel overwhelming, especially if you're someone who trains frequently. We brought on the skincare queen, Racquel Frisella, to answer all your questions on this weeks episode! We cover topics like what products should you invest in versus where you can skimp, pre and post workout skincare routines, how to deal with mask-ne, pregnancy safe routines, reducing sun damage...

In the second part of this podcast series on trauma, Laurin and Rick cover treatment strategies for working through complex trauma. This is a nuanced process and looks different for every client, but the basic progression of early, middle and late stage treatment look similar across all clients. Working through trauma is hard, especially if it started in childhood and has been persavice through ad...

Oftentimes we work with clients who have had eating disorders in the past, and while they've worked through the particular eating disorder behaviors, the root cause of why they developed one in the first place might not have been addressed. Most clients deal with what's known as complex trauma, which often starts early in life and continues through adulthood. In the first part of this podcast seri...

In this episode Laurin and Sam dive into Sam's background of cycle irregularity and HA and how she eventually got pregnant. Everyone's journey to hormone health is very unique but we discuss four main principles that are necessary for getting your cycle back and having healthy hormones, regardless of if you're looking to get pregnant or not.  Leave us a review on iTunes! (10 stars only) For more i...

In this episode Laurin and Sam discuss how to get away from a fixed mindset and develop a growth mindset. The ability to approach stressors and challenges with a growth mindset is one of the most powerful indicators of success with our clients. Listen to this episode to hear more about the differences between the two and what you can do to develop your growth mindset!  Leave us a review on iTunes!...

In this episode, Laurin and Gillian fell down yet another rabbit hole and found some insane (and funny) diets to react to. We go over a few of these diets, what they entail, and make some important points on why/how some diets just are not sustainable or realistic long term. Have you heard of any crazy diets? Send them our way and we'll do a Part 2! Leave us a review on iTunes! (10 stars only) For...

Eating out while managing your diet and goals has to be one of the top questions we get as coaches. In this episode, Laurin and Gillian go over some of their best tips for eating out, how we approach these meals, and how to balance untracked and/or more indulgent meals. Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us: @laurincon...

In this episode Laurin and Sam go over what lifestyle factors are working against you and your diet. They discuss how the majority of easy, quick foods are high calorie and hyperpalatable (and what to do about it), understanding portion sizes, getting off the weekly diet roller coaster, and what to do with your all-or-nothing mentality. Leave us a review on iTunes! (10 stars only) For more info ab...

In this episode Laurin and Sam cover the basics of how to start your fitness journey. They cover how sedentary lifestyles are harmful, how to increase your daily physical activity in easy ways and the best ways to train when you're first getting started. Spoiler alert: It's not going balls out on exercise classes everyday of the week. Leave us a review on iTunes! (10 stars only) For more informati...

In this two part series Laurin and Rick, our team mental health therapist, discuss relationships: Romantic relationships, friendships and family dynamics. Oftentimes when clients are making diet and lifestyle changes, they run into friction with their significant others or don't find approval from their friends or family members about their new goals. This affects everyone, but especially when a c...

In this two part series Laurin and Rick, our team mental health therapist, discuss relationships: Romantic relationships, friendships and family dynamics. Oftentimes when clients are making diet and lifestyle changes, they run into friction with their significant others or don't find approval from their friends or family members about their new goals. This affects everyone, but especially when a c...

In this episode, Laurin and Karina discuss the differences between flexible and rigid restraint, and what that looks like for clients. We talk about the positive and negatives of restraint in general and discuss how to approach your goals with a flexible, instead of rigid, mindset.  Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow u...

In this episode, Laurin and Karina talk about the Health At Every Size (HAES) movement. We talk about our perspectives on the pros and the cons of the movement, dive into some obesity statistics, and try and have a nuanced conversation around a topic that deserves a lot of depth, but often falls prey to polarization across the media.  Leave us a review on iTunes! (10 stars only) For more informati...

Laurin and Dr. Bill Campbell go through a case series on post competition metabolic and hormonal recovery. Earlier this year his lab published a 7 person case study series that dove into post competition recovery for physique athletes. They discuss the novelty of this study within this population, detail the study design and results and also talk about the practical applications of these results a...

In this week's episode of the RoundTable, Laurin and Dr. Bill Campbell, who runs the Physique Enhancement Laboratory at USF, discuss body fat testing. They detail different testing methods, what they use in the lab for research, how to get the most predictable results, and what you can learn from body fat testing. Follow Dr. Campbell on Instagram @billcampbellphd and learn more about the USF Exerc...

In this week's episode of the RoundTable, Laurin and Gillian dive into Gill's dieting history, which provides a good example of the ins and outs of body recomposition, how it works, and what variables need to be considered for each client/athlete. Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us: @laurinconlin @ryanconleypsa @gil...

In this week's episode of the RoundTable, Laurin and Gillian answer the common question, "How much weight do I gain post-diet?" We discuss the differences between competitive and lifestyle dieting, the importance of this transition, keeping realistic expectations, and the factors that play into this answer for you as the athlete. Leave us a review on iTunes! (10 stars only) For more information ab...

In this week's episode of the RoundTable, Laurin and Ryan talk about who should use HIIT cardio, when to implement it into your routine, how to manage recovery with HIIT, and the importance of tracking your heart rate with intervals. Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us: @laurinconlin @ryanconleypsa @gilliansanfilippo...

In this week's episode of the RoundTable, Laurin and Ryan define carb cycling and discuss how to use it on the extreme ends of both high calorie diets and low calorie cutting phases.  Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @laurenderrico @teamlocofit

In this week's episode of the RoundTable, Laurin and Karina talk about what insulin resistance is, how does someone become insulin resistant, diet and genetic influences, and strategies to reset insulin sensitivity. Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @lau...

Everyone loves a drink or two, but how can you balance alcohol and your fitness goals? In this week's episode of the RoundTable, Laurin and Karina talk about the metabolism of alcohol, how it affects your performance and most importantly, how they coach their clients to balance their alcohol intake. Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamloc...

In this week's episode of the Team LoCoFit round table, Laurin and Rick talk about getting treatment for depression, distinguishing between enabling and helping, medication pros and cons, and structuring your life against depression. To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com . Leave us a review on iTunes! (10 stars only) For more information about coaching,...

In this week's episode of the Team LoCoFit round table, Laurin and Rick talk about depression, understanding symptoms of depression, what it looks like for you or your loved ones, and reevaluating a negative mindset.  To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com . Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlo...

In this week's episode of the Team LoCoFit round table, Laurin and Gillian venture into instagram for diet advice and react to some… interesting (and concerning) tips and tricks it has to offer. This is a part 2 to our previous episode covering Tik Tok diet advice! Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us: @laurinconlin @...

  In this week's episode of the Team LoCoFit round table, Laurin and Gillian talk hunger cues. They go over managing hunger cues while dieting and in the post dieting phases, normalizing your hunger cues once you're removed from a diet, and why we find this work to be so important for our clients. Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocof...