The LoCoFit Show

The last podcast covered the reasons why you should compete and in this episode, Laurin and Sam dive into the dark side of competing. There are many amazing aspects to physique competitions but it also has its fair share of downsides; in particular as it relates to clients physical and mental health. Our goal is for everyone to understand the good and bad in the world of competing and be able to m...

In this podcast Laurin and Sam cover the reasons why you should compete. They specifically cover physique sports, but this could be applied to training for any competitive sport. They touch on the aspects of being competitive, what that looks like (year round, not just for the competition prep), developing discipline and grit and of course, the fun aspects of show day! Part II to this podcast cove...

We always hear "it's just calories in, calories out!" (often referred to as CICO) in the industry. But is it that simple? Yes, but... not always. It's a nuanced topic that Laurin and Karina cover in depth. First, they establish what CICO means and how to establish your maintenance calories. Second, they discuss why things could be dysregulated based on hormones, stressors and dieting history. To a...

In this episode Laurin and Karina cover the basics of supplementation. They discuss their foundational recommendations for all clients regardless of goals, dive into speciality supplements for more specific goals and share some funny pre-workout stories. Do you even lift if you haven't had a ridiculous pre-workout story??  To apply for coaching visit www.teamlocofit.com Leave us a review on iTunes...

In the last podcast, Laurin and Rick covered the most common cognitive distortions and how they negatively impact your patterns and behaviors. In this podcast, they discuss how to challenge those thinking errors in order to stop yourself from repeating those negative patterns and become the more resilient, capable version of yourself.  To contact Rick for mental health consulting, email tampathera...

Thinking errors, commonly known as cognitive distortions, are thought patterns that keep us stuck between anxiety, depression and negative thinking patterns. Laurin and Rick dive into the most common cognitive distortions, such as black or white thinking, blaming, and catastrophizing, and cover how your thinking errors play into your basic fears and core beliefs.  To contact Rick for mental health...

From sloth mode with lockdowns to predatory sales tactics, the fitness industry had its fair share of negatives in 2020. In this episode, Laurin and Sam dive into the best and worst trends we saw in the fitness industry in 2020. While there were plenty of negatives, these negatives were also lessons we could all learn from to make the new year better. And as always, amongst the negative there is a...

How many times have you said, "New year, new me!" It's okay, we won't judge you and actually commend setting big goals! But, are you setting yourself up for success or failure with your resolutions? In this podcast Laurin and Sam discuss the four main types of New Years resolution setters: Overachievers, Extremists, The Vague One, and The Dreamer. We cover what types of resolutions these clients t...

This week, Laurin and Gillian venture off into reddit and find some funny (and useless) tips and tricks for dieting. While the majority of us know that these quick fix diets and fads are not the way to go, others may not have that information yet, which is the main point of bringing up the questionable advice we find online! We throw in some more crazy diets too! To apply for coaching visit www.te...

In this episode, Laurin and Gillian dive into the latest, pervasive theme that intentional dieting "does not work," and why this is a faulty concept. We know yo-yo dieting is a real thing, but by telling someone that a diet simply doesn't work is creating a victim narrative for them to never be successful, or never change in the first place. This comes down to mindset and the foundational habits y...

Knowing how to start a fat loss phase can be confusing, but in this episode Laurin and Karina break down the best ways to approach the deficit. They discuss how to plan for diet and cardio changes and answer clients most frequently asked questions about this process! To apply for coaching, visit www.teamlocofit.com Leave us a review on iTunes! (10 stars only) Follow us: @laurinconlin @ryanconleyps...

How do you know when it's time to end your reverse diet or maintenance phase and enter a fat loss phase? Clients typically want to know how long this phase will take and what markers they can look for to know they're ready to successfully move forward. In this episode Laurin and Karina discuss where you should be mentally, metabolically and hormonally at the end of your reverse or maintenance phas...

We've all heard that "Comparison is the thief of joy" but why is that? Why can comparison be so damaging? For clients, we often see this comparison manifest in either comparison to their past self or to others; and often it's very detrimental. In this podcast Laurin and Rick discuss why comparison can be damaging, when it can be useful and how to create a more positive mindset around change.  To c...

When people hear the words addict or addiction, they typically think of substance addiction. But behavior addictions can't be ignored, especially given how pervasive they are in our society today with technology, screen time and social media. In this podcast Laurin and Rick dive into how and why these behavioral addictions start and what you can do to effectively work through them.  To contact Ric...

In this episode, Laurin interviews Dr. Gabrielle Lyon about why you should eat red meat. Dr. Lyon has been very vocal against the anti-meat narrative and details the science behind why this is detrimental on a population level. We discuss considerations for vegan and vegetarian clients as well as dispel the myths surrounding red meat and its effect on cholesterol, cancer and much more.  Her websit...

In this episode, Laurin interviews Dr. Gabrielle Lyon about the importance of protein. Through years of schooling, fellowships and her private practice, Dr. Lyon has created a muscle-centric medicine model that focuses on the positive impact of protein and muscle mass on your body. No... building muscle isn't just for meatheads; it's for everyone who wants to age better and reduce their risk of ch...

In this episode Ryan dives into how he programmed for Laurin's jiu jitsu competition. Programming lifting and cardio for a sport like jiu jitsu is much different then programming for hypertrophy goals. Being able to intelligently program all aspects of fitness relevant for jiu jitsu (mobility, plyometrics, strength training and conditioning) is key to staying healthy and being in the best shape po...

In this episode Laurin and Ryan talk about eating for performance over aesthetics, specifically in the context of jiu jitsu. Balancing performance and recovery with jiu jitsu is far different than eating simply for body composition goals, and Laurin and Ry cover these points, along with hydration and electrolyte considerations and competing in a weight class sport.  Leave us a review on iTunes! (1...

We've all been around food pushers some time or another, and it can be incredibly frustrating and defeating. The holidays seem to highlight food pushers and also expose the gaps between your family and friends who don't share the same goals as you. Laurin and Sam go over how to handle these exact situations in the most calm and rational way as we've coached many clients, and ourselves, through the...

In this episode, Laurin and Sam go over how to navigate the Thanksgiving holiday of eating, drinking and socializing! This can be the most wonderful time of the year, but can also be very stressful for many clients in so many ways: Travel, being out of their routine, around different food and feeling certain pressures. We go through a step by step process on how to confidently get through Thanksgi...

Traveling while managing your fitness- and physique-related goals can be quite a challenge, but it is very doable! Like anything, it takes practice to build this skill. Laurin and Gillian go over travel anxiety, how to manage training and the diet, and our best tips for approaching travel for both lifestyle and prep clients. Leave us a review on iTunes! (10 stars only) For more information about c...

Peaking in itself is both a science and an art of sorts, and having back-to-back peak weeks is not an uncommon occurrence for our prep clients. Laurin and Gillian go over how they approach back-to-back peak weeks, the pros and cons, and what you need to know if you're considering it for your upcoming season! Leave us a review on iTunes! (10 stars only) For more information about coaching, visit ww...

Getting quality sleep is one of the most important, yet overlooked, components of health. On this episode, Laurin and Karina cover how sleep affects everything from your body composition, to your mood, to your performance, and also how to set up better sleep hygiene and routines.  Leave us a review on iTunes! (10 stars only) For more information about coaching, visit www.teamlocofit.com Follow us:...

While aging is an inevitable process that we can't stop, we can certainly tailor our approach to clients who are in different phases of their lives. In this podcast, Laurin and Karina cover how aging affects muscle mass, metabolism changes and hormonal shifts that women experience as they age plus how they coach clients through these situations. Leave us a review on iTunes! (10 stars only) For mor...

Injectables have gained a ton of popularity over the years but there is still a lot of misinformation and confusion surrounding the area. We brought back Racquel Frisella, an Aesthetics Nurse Practitioner with over 10 years of field experience, to give you all the details you need to feel comfortable making an informed decision about injectables. We cover what to look for in a practitioner, when y...