The LoCoFit Show

Facebook groups can be well, interesting (putting it mildly) and filled with contradicting information. In today's episode, Laurin and Gill dive head first into some of the posts and comments to discuss everything from breast augmentations, breast implant illness, breaking up with significant others, questions you should discuss with your coach first and when to run if a coach asks you inappropria...

Deciding to compete in your first show can be incredibly exciting, but also very confusing. In today's episode, Laurin and Gill discuss what not to do for your first show. From picking a specific show date, to what to do (or not do!) peak week, setting expectations and more.    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymousl...

In today's episode, Laurin interviews Racquel Frisella, a board certified Aesthetic Nurse Practitioner. They answer questions related to anti-aging, lip filler, botox, trends like threading and stone tools and much more!   Sign up for a complimentary skincare consult with Racquel through this link!   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podc...

Today's episode is centered all around summertime skincare! Laurin interviews Racquel Frisella, a board certified Aesthetic Nurse Practitioner. They dive deep into how to protect your skin from sun damage during the summer, best ways to utilize SPF and sunscreen, how to keep your skin clear with the heat and how to correct damage from previous sun exposure.   Sign up for a complimentary skincare c...

In today's episode, Laurin and Rick continue the conversation on parenting strategies and common traps parents fall into. Whether it's working through outbursts, or children's emotional responses to anxiety, depression and attention deficit, or navigating your own struggles (as a parent), these are all common situations parents find themselves in. Contact Rick for mental health consulting: tampath...

In today's episode, Laurin and Rick discuss different parenting strategies. Namely, teaching children independence, how to express their emotions and coping skills, all important skills that allow kids to learn to manage the world around them.   Contact Rick for mental health consulting:  tampatherapygroupfl@gmail.com   Apply for coaching    Have a question or situation for us you'd like to hear a...

In today's episode, Laurin and Karina answer a question that was sent in about tracking body fat (versus just the scale). They first dive into what methods they recommend and how to be consistent and precise with your measurements. They also discuss the frequency which they recommend, understanding the cost/benefits of tracking body fat levels and also what else to measure during your fat loss jou...

Carbohydrate metabolism   To round out our series on macronutrient metabolism, Laurin and Karina discuss carbohydrate metabolism! They discuss the basic science behind carbs, some key buzz words like glycemic index and sugar, plus how they manipulate carbohydrates for physique and performance based clients.   Apply for coaching    Have a question or situation for us you'd like to hear addressed on...

On today's episode, Laurin and Sam answer a question that was sent in about clients not grasping tracking macros and what to do about it. Regardless if it's macros, or habits, or something else, any large change for a client will take many adjustments to get it right. They discuss diving deeper into the why behind why a client might be adherent, how to reverse engineer the process for success, whe...

Summer is here and that means food centric events are happening all the time. What's a food centric event? Any event that's well, food centric! Think parties, BBQ's, holidays and the like. In this episode Laurin and Sam cover how best to navigate these events based on your goals. They discuss being specific about your intentions for the event, why overcompensating and internalizing is making the s...

"How do I tell my friend that their coach doesn't know what they're doing without offending said friend?" On today's episode, we're answering one of your submitted questions! We go over a pretty common situation that many can find themselves in. While each scenario will certainly differ, Laurin and Gillian go over some good information and tips that can be applied to situations similar to this! Ap...

Whether you're looking for a coach, are a current client, or looking to be a coach, communication is essential throughout the coaching process in order to get the most out of it. Laurin and Gillian dive more into this topic by walking through initial expectations, what to expect from each other, and setting boundaries regarding social media, communication, and more! Apply for coaching at www.teaml...

How do you make yourself a priority without feeling like you're failing others? On todays episode Laurin and Rick answer a situation that was sent in in regards to balancing life with a family, work and your own personal goals. They discuss externalizing happiness, loss of identity, how always putting others needs above your own actually hurts everyone in the long run and why it's important to cre...

Being decisive about your decisions and actions is a generally sought after practice. But how many of us struggle to actually be decisive? In this episode, Laurin and Rick dive into why making decisions is so difficult (and often paralyzing), dealing with uncertainty, the cost of indecision and how to develop strategies to become a more decisive person. Contact Rick for mental health consulting: ...

More is always better, right? In some cases, but more often than not more does not always mean better! In this episode Laurin and Karina cover this topic in depth as it's a mindset that negatively affects so many clients; from diet, to training, to habits, to their health, and more! Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the po...

Have you ever felt guilty for changing your goals? If you have you're certainly not alone but we're here to (try and) take away some of that guilt. In this episode, Laurin and Karina discuss why your goals might change and how not to feel guilt around the change. They also discuss how to distinguish the normal doubt and challenges that accompany new goals, and why that shouldn't be the motivation...

Have you ever set incredibly high expectations only to be disappointed by the outcome? Not only is this a well documented phenomenon, it's actually setting you up for failure. In this episode Laurin and Sam cover how to adjust your expectations and pivot when your circumstances change. Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the...

We all know details matter, but how much? When it comes to your diet, actually a lot! In this episode Laurin and Sam go over what affects diet accuracy from inconsistent measuring, eating out, tracking app inaccuracies and more!  Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through  this  link! Foll...

Gearing up for your first competition season? Knowing what to expect and having the details sorted is essential, so Laurin and Gillian give you a rundown of what you'll need heading into your shows. They cover everything from choosing a show, designing your suit, show day essentials, considerations for hair/makeup/tan, and much more! Apply for coaching at www.teamlocofit.com Have a question or sit...

In this episode, Laurin and Gillian talk all about "food comments" and how they can be so impactful to those on the receiving end. They discuss some of the most common comments they have come across, the reasons why this can be an ongoing issue/where it may come from, and even go through some of your own submissions and personal experiences! Let us know how you like this one! Apply for coaching at...

In this episode, Laurin and Karina cover protein metabolism in depth. From understanding how much protein we need on a daily basis, to how training effects protein metabolism, to the biological values of individual protein sources, they discuss it all! They also detail a few specifics like meal timing and how much protein you can effectively utilize per meal.  Apply for coaching  Have a question o...

You might have seen a recent push for getting bloodwork and understanding your hormones in the fitness and coaching space. And, for good reason! Having consistent bloodwork is incredibly important for your health, performance, recovery and body composition goals. In this episode, Laurin and Karina cover when and why they recommend bloodwork for clients, what are the key markers to test and limitat...

In this episode Laurin and Rick, our team mental health counselor, answer a question that was sent in. Our listener is struggling with living in a different country, lacking social interaction and missing home while her husband wants to stay in the US for job security. While this might sound fairly specific, this problem encompasses a very common problem couples have: Redefining priorities in thei...

Insecurity is something that lives within all of us, to varying degrees, across various measures. In this episode, Laurin and Rick, our team mental health counselor, go over how insecurities start, why we feel them in the first place and why they're so disruptive in our lives. They also cover practical skills to work through your insecurities.  Contact Rick for mental health consulting:  tampather...

In this episode, Laurin hosts a Q&A with Bret Contreras. Bret is affectionately known as the "glute guy" and was one of the first S&C experts and trainers to create a glute training niche. Laurin and Bret cover questions like how long will it take to grow your glutes, building a pancake into a round booty (yes, our most frequently asked question!), training programming and creating an hourglass sh...