Life Lifted Podcast

It seems a lot of people are using AI these days. We are hearing a lot of stories about how people are replacing their personal trainers for AI. We dive right in to this development with tech and discuss our own findings when we ask AI to help us write a workout program. We examine some of our own experiences using AI and what are some advantages as well as setbacks to relying on this new technology. Because we are fitness professionals, we've collected some data and stories from our clients about using AI for your fitness program and we share what we've learned in the short time that this technology is available. But we also discuss the different needs of clients and why someone would need help with their fitness journey and what it the best tool to help you with your goals.

We took a summer break--did you notice? On this episode we catch everyone up on what's been going on for us this summer and some key lessons we've been learning through our pursuits. We'll share some business growth and challenges and how we are learning through adversity. Make shares some updates on his injuries and how he's been managing his training. Chris shares some changes he's made to his training regimen and embracing discomfort. We have lots of great things to share about what we've been learning and doing with our clients this summer and we are excited to share these with you!

If you’ve ever said “I want to eat healthier, but I hate cooking”, then this episode is for you. Maybe you also don't have time to cook. We understand! On this episode of the Life Lifted Podcast, we tackle one of the most common roadblocks people face when trying to get fit: not wanting (or knowing how) to cook. Whether you're too busy, too tired, or just flat-out uninterested in the kitchen, we’ve got you covered.We break down simple, practical strategies to fuel your body, stay consistent, and transform your fitness. We discuss grocery hacks to grab-and-go meals to mindset shifts around food prep. Our goal is that you'll walk away with tools you can use today.✅ No recipes✅ No meal prep Sundays ✅ Just real-life solutions that workTune in and discover how to take control of your nutrition — even if cooking isn’t your thing.

We all know the image of the bodybuilding walking around and barely able to move--everything looks tight. But we're here to tell you that if you lift weights and strength train the RIGHT way, you can actually improve your flexibility and mobility. Too many people follow programs that leave them feeling sore all the time and stiff and it doesn't have to be that way. On this episode, we'll walk you through why the old ways of training may not address your mobility well. We'll tell you how to unlock a whole new level of flexibility and mobility in your weight training program, and we'll give you our favorite exercises and movements that have helped us and our clients be strong, resilient, and mobile.

The Lift Line in Open Again!On this episode, we again tackle questions from our listeners and clients. Today we address several hot topics: Snacking and how to use it during a fat loss phaseShould you take a pre-workout supplement before you workout?How can someone address back pain issuesWe've got a loaded episode of questions and answers for you! We look forward to these questions, so you can submit yours by emailing us at [email protected] or DM us @Lifeliftedpodcast on Instagram. If you send us a voice note, we may feature you and your question in an upcoming episode, but a text question is also fine!

As we've been working with fat loss clients, we've noticed a similar trend between people who get results and people who struggle--their ability to shift their mindset. You mind is a muscle and it also needs to get worked and stretched in order to help you grow and evolve. When you're losing weight and trying to change your body composition, your mind can sometimes work against you.On this episode we talk about why working on your mindset can make such a big difference in your fat loss journey. Some topics we cover is evolving your identity, focusing on process versus outcomes, self talk, and thinking longer term versus short term fixes. We share some personal stories as well as examples of clients we've worked with on how to make this transformation happen and succeed! More importantly, we provide you with the tools to be successful. So, stay tuned to the end where we share exactly how you can implement these strategies!

It seems that our social media feeds are being filled with ads for all the new fitness trends. Wearables like WHOOP, Oura Ring, even Apple Watch give us a slew of unique and interesting data about our bodies. But how accurate is that data and can we trust it? When do you draw the line between the data and the device telling you how you should feel and workout versus tuning into how your body feels and your intuition. It begs the question: are we truly getting healthier with all this data or is it just making us more stressed, obsessed, and disconnected. We answer this question and also take a deep dive into our own experiences with these devices and what we've learned with our clients and ourselves.

On this special episode we answer questions from our listeners and we are calling it The Lift Line! We answer some questions about getting started at the gym, address a nutritional fad that everyone seems to be doing and talking about, and questions about lifting as you age.Listen in and maybe we'll answer one of your burning questions! If you have a question we didn't answer, you can email us at [email protected] or DM us on Instagram @LifeLiftedPodcast.

Do you think you need an hour at the gym to get results? Think again. In this episode of the Life Lifted Podcast, we dive into the concept of exercise snacking—the strategy of breaking your workouts into short, manageable chunks throughout the day. We explore why this approach can be more sustainable, how it fits into busy schedules, and the surprising ways it boosts consistency, energy, and overall progress. Whether you're short on time or just tired of long, grueling sessions, this episode will show you a smarter path to staying active and strong.We go over strategies to implement exercise snacking into your life. We break it down for those who may be trying to get to the gym for a workout and also someone who may work at home and doesn't have time or want to go to the gym to workout. Both scenarios can take advantage of this unique approach. Tag us and share your exercise snacks on social media @lifeliftedpodcast on Instagram--we'd love to see how you're implementing exercise snacking into your fitness routine!

Summer is right around the corner and many people are thinking about the beach trip or pool days they have planned. Most people want to feel like they look good in their summer clothes, tank tops, and bathing suits that we tend to wear during warmer months. On this episode, we go over the 5 keys you need to lose body fat and have that summer ready body. While these keys will help you reach your summer body goals, you can also use these keys to work on your fat loss journey all year round. Join us as we share 5 things you can implement starting today to lose body fat, get toned, and start to feel more confident about your body for the coming summer months. We guarantee if you do these things, you will lose body fat.

Have you seen the viral videos of people dunking their heads in ice water? It seems morning routines are all the rage right now. However, we've found what you do the night before makes all the difference. On this episode, we talk about how your EVENING routine is key to having a successful day. We go over all the tactics and strategies you need to set up your evening routine. What are some of the pitfalls you need to avoid? We also go over those so that you can successfully start to implement some of these strategies and find what works best for you. Don't waste your time on the ice water challenge! Implement some of these and you'll see a noticeable difference.

Did you know that most active adults are under-consuming protein by 30-50 grams per day? That could be the difference between seeing progress and spinning your wheels. On this episode, we go deep on protein and give you everything you need to know about why you should be consuming it, how much, and how to make it realistic to meet your protein goals, We give you some solid strategies to be successful in meeting your protein goals. We also tackle the biggest challenges that most people, including ourselves and our clients, have when it comes to meeting protein goals. We cover everything from the best whole food sources of protein and how to use supplements like protein powders and bars wisely. If you try just one of these strategies this week, we guarantee you will see progress and success!

We've found that most people stick to the same exercises and machines when they go to the gym to workout. Maybe it's uncomfortable to try new things in front of other people, or maybe you don't have the time to learn something new. Whatever the reason, today's episode is going to make you want to go to the gym after and try out these unique and essential exercises that have big upside to getting results. On out last episode, we hinted at some of these movements and we wanted to go in-depth on the exercises that we used to unlock a whole new level of performance, mobility, and results with our clients. We can't understand why we don't see more people doing these exercises since they are so good and versatile! If you want to really evolve your workouts and bulletproof your body, give these 5 exercises in this episode a try. Also, if you want help with any of these, please feel free to DM us on Instagram @LiftLiftedPodcast and we'll make sure we set you up for success!

One of the key ingredients of fitness you may be missing in your workouts is explosive athletic training. On this episode, we cover what exactly is this style of training and how you can start to incorporate this into your workouts. Explosive athletic training would include movements like jumps, plyometrics, sprints, and explosive lifting. We also tell you why it is crucial to add explosive training to your routine and how it can elevate performance, build strength, and enhance overall fitness.You don't hear enough people in the fitness space talking about this, so we hope this helps you create a well rounded plan to ensure you get the most from your training, whether you're just trying to stay in shape or you're an athlete looking for a way to progress.

There's a huge debate in the fitness world right now: which is superior--cardio or strength training? If you do your research on social media, you may find a deep divide on these 2 ways of training which will leave you more confused than informed. In this episode, we break down1) the basics, benefits, and challenges of both strength training and cardio.2) We share some common myths about these 2 things and information you need to know that will help you not buy into these myths. 3) Methods for balancing strength training and cardio in your overall plan as well as tips for success. If you're struggling on which one of these to do and how much, this episode is just for you!

Life is busy- we get it. One of the challenges we run into a lot with clients and our own schedules is how to find the time for fitness and healthy activities and habits. On this episode, we discuss the problems that most people face when it comes to finding time for fitness. As we go through the different challenges, we also share solutions that can help anyone who's looking to start or make improvements but feels pressed for time. Part of the process is understanding how all the pieces of fitness fit together from exercise, nutrition, recovery, support, and sustainability. When you can figure out the big picture it makes understanding how to make it work with your schedule and life much easier.

One thing we are hearing and seeing from our clients and our audience is that improving your fitness and nutrition seem to be helping people live longer, healthier, and more pain free lives. So is fitness and nutrition the new medicine? We offer some thoughts on Western medicine practices, how we've seen it help clients, but also how relying on this system may fall short of having the best outcomes for your health. Too often, we see doctors handing out pills and advice rather than helping people get to the root cause of their health challenges. On the other hand, we've seen dramatic health improvements with our clients and often better health outcomes for them related to their peer group.But first, we catch up on life and the short break we took, including Mike's latest adventures with jiu-jitsu and navigating through some injuries. It's a jammed packed episode!

In this episode, we give you our professional advice about what to look for in the best personal trainer for you. With our combined experience of working in multiple gyms over the past years, we offer advice that everyone should hear before they sign up with a trainer. Just because someone looks great and seems convincing when they are trying to sell you sessions, they may not be the best person for you or anyone for that matter. We list the things you should look for as well as questions you should ask when you go into a meeting with a potential trainer. We also dive deep into life and ask questions about our greatest fears as well as our greatest motivations in our lives. We are back after a break from the Holidays and we dive right into some deep waters! Join us as we share our own goals and fears and help guide you on making the best decision with your fitness training!

When we go to Holiday parties, we always seem to get asked a lot of questions as trainers. And we love sharing our knowledge and helping. But, here's some common scenarios: some people will comment on our food choices, others will ask us about an exercise or equipment they use at the gym, and some people will ask us our thoughts about a diet trend like Keto or Fasting. On today's episode, you get to spend an hour with us going through all the questions and comments we get during the Holidays and how we, as trainers, approach the Holidays. We also share the advice we give our clients to stay on track and keep momentum going through this festive but challenging season. We hope you get some good takeaways from our perspective on how to manage your health and fitness through the Holiday season.

Looking for the perfect gift for the fitness enthusiast in your life (or yourself)? 🎁 Maybe you're shopping for someone who's trying to improve their overall health. In this holiday-themed episode of the Life Lifted Podcast, Mike and Chris share our top picks for fitness and health gifts that inspire movement, motivation, and mindfulness. We discuss must-have gear to recovery tools and unique experiences, so that there's something for everyone on your list. What better way to give this year than to give someone the gifts of fitness and health? Tune in for our top recommendations, some creative ideas, and a few unexpected surprises to make this holiday season healthy and happy!

On this episode of the Life Lifted Podcast, things heat up as we debate the 5 Best and Worst Exercises!Mike and Chris dive into a lively discussion, sharing their differing views on which movements deserve the spotlight and which might be holding you back. Along the way, we explore the benefits, versatility, and drawbacks of various exercises, offering insights into why our perspectives differ. By the end, we hope you’re inspired to try a new move or rethink your current routine—swapping out low-value exercises for ones that truly deliver results.But that’s not all!Mike shares his journey into Jiu-Jitsu, offering a fresh perspective on what it’s like to learn this martial art from the ground up.We also dive into the value of physical therapy, discussing how we both use it as a tool to keep our bodies strong and functional.What’s on your top 5 and bottom 5 exercise list? Tune in to find out if you agree—or if we’ve got you rethinking your favorites!

As we enter the final quarter of the year, with the Holidays fast approaching, it’s time to talk strategy! How can you finish 2024 on a high note and set yourself up for a stellar start to 2025? In this episode, we dive into the actionable strategies we use with our clients to help you close out the year strong.We’re also sharing the personal challenges we faced throughout the year and how we’ve had to reset a few times ourselves. This month is a perfect moment to refocus and establish goals that not only get you closer to your health and fitness objectives but give you a jumpstart on the new year. Wondering where to begin? We’re laying out the insights and tools you need to do it right.Along with our usual updates on life around the gym and in LA, we’re excited to introduce a new segment: Trash or Pass. In this fun, rapid-fire segment, we look at trending topics and decide whether to "trash" them or give them a "pass" (meaning we’re cool with it!). We had a blast doing this, and you’re in for a few surprises! Tune in and let us know what you think!

Get ready for an action-packed episode of the Life Lifted Podcast as we welcome Coach Coco (@coach_coco_), a New York-based wrestling and combat athlete coach who brings unmatched energy and insight. Whether you’re an athlete or simply looking to level up your fitness, this conversation will inspire you.Coach Coco is a "dedicated wrestling and fitness coach with years of experience helping athletes dominate on the mat and in life." Based in NY, he helps athletes both in person and online with mental toughness, peak performance, and winning technique.We like to cover all aspects of fitness and this conversation with an athletic approach is timely with our special guest series.We kick off with Coach Coco’s powerful personal story, but we quickly dive into some game-changing topics you won’t want to miss:The Power of Coaching: How a great coach can transform lives—on and off the field.Social Media’s Influence: The highs and lows of fitness culture online and how it’s shaping mindsets today.Nutrition for Everyone: Applying athletic nutrition principles to everyday life and insights from combat athletes on weight cutting—does it really work?Mental Toughness Challenge: Coach Coco lays down a 30-day challenge to build your mental grit.Youth Sports: When should kids start taking sports seriously, and what’s the right approach?Building Momentum: The key to using habits and momentum to crush your goals and achieve long-term success.Fitness Essentials: What exercises actually matter and how to train like an athlete, even if you’re not one.Accountability & Role Models: How to find the right support and inspiration to stay on track in sports and life.This episode is loaded with actionable insights and real talk that will fire you up! 🎙️Listen now and be ready to take on Coach Coco’s 30-day challenge. Don’t miss this high-energy episode—your fitness and mindset are about to get a serious upgrade!Follow Coach Coco here:Instagram @Coach_Coco_Facebook: Coach Coco WrestlingYouTube www.youtube.com/CoachCocoWebsite: www.coachcocowrestling.com

On this episode, we discuss our recent trip to a men's clinic to get tested and have a consultation about Testosterone Replacement Therapy (TRT). Since this is such a hot topic now and we just did an episode talking about men's mental health, we thought it would be good for us to dive right in to the subject of Testosterone.Who needs the therapy? What was our experience like getting tested? Are there other things you can do to boost your levels?While we actually didn't start TRT, we discuss our experience and results.Why do men have lower testosterone now than their parents and grandparents?What are some easy and safe ways to boost your testosterone levels and help slow the decline that happening with men in our society?Some of these things may surprise you!We answer all these questions and more in this in-depth episode.We also encourage everyone to work with their primary care provider on any health issues they have. Having a doctor who oversees your entire health is important and we believe that working one on one with them is always the best solution if you feel that you need to improve any aspect of your health.

In this powerful episode of the Life Lifted Podcast, we tackle a growing issue that affects millions of men worldwide: depression. With rates of depression in men increasing by nearly 20% over the last decade, it's more important than ever to understand the underlying causes and explore how fitness can be a transformative tool in improving mental health.We dive deep into the alarming statistics behind men’s mental health, examine the societal and economic pressures contributing to this rise, and break down the stigma that often prevents men from seeking help. Most importantly, we highlight how fitness—whether it’s strength training, aerobic exercise, or mindfulness-based activities—can help men regain control of their mental well-being.Join us as we share practical tips, personal stories, and expert insights on how to create a balanced fitness routine that not only strengthens the body but also heals the mind. Whether you're looking to support a man in your life or improve your own mental health, this episode is for you. Take the first step toward better mental and physical health. Tune in, share with a friend, and let’s break the silence together.

We return to our regular scheduled program after an unanticipated Summer break! Life Happens. On this episode, we catch up on life. But this isn't just any regular catch up session--a lot has happened this Summer. Mike shares some of the challenges that he's been through over the past 2 months, including an incident that landed him at the urgent care and sidelined him for....well you have to listen to find out. Chris also shares some updates on life and we talk about the mindset of dealing with unexpected challenges. If you've had some rough days, we are here with you and we talk about how we get through life when things don't go as planned. We also discuss some fitness stories about getting results with less effort. finding the right tool for the job you need to accomplish with your health a fitness, and reflecting on over half of 2024. We also share some fun stories about a recent trip we took with several of our trainer friends to Big Bear. Lots of stories on this episode! We hope you enjoy hearing about our lives and how we navigate the challenges and good times and you can relate. We're excited to be back!

In our special guest series, we invite Dr. Yonnie Proctor to share with us her unique perspective of physical therapy and the new and fascinating approach with her clients. On her Instagram @yonniestyle, she describes herself as "I treat and train dope humans."We have the privilege of working alongside Yonnie at our local gym in West Hollywood and witnessing her unique and personalized approach, so we couldn't wait to talk to her. Yonnie shares her story of growing up and how she chose Physical Therapy as her profession and how she has evolved through different experiences to where she is now. It's exciting to hear that she is on the forefront of a unique approach to not only helping her clients with physical pain but also optimizing their body for performance in life after they've progressed out of pain. Most people will go see a physical therapist at some point in life, so understanding this approach is something that is interesting and helpful. We also discuss how someone can become their own advocate in the current healthcare system if they need care like physical therapy, how to prevent injuries, and what kind of training approach a physical therapist takes with a client. It's a very fascinating conversation. How does a physical therapist train a client in a gym that is different from a personal trainer and where do you draw the distinction in "training?" A lot of the difference is based on client needs and outcome goals. How do you determine your outcome goals of your body? We dive in to these questions and so much more in this special episode! Follow Yonnie @yonniestyle for more about her approach and her passion for pickleball.

We're excited to bring on personal trainer, bodybuilding competitor, online coach, and colleague Andrea Iwanejko (@dkofitnessexperience). What does it feel like to be at a very low body fat percentage? Should someone bulk or cut first? How does someone who love going to the gym start to enjoy working out? With so much information on social media, how do you know what workouts to do and who to trust? How does someone from San Marino (in Italy) end up in Los Angeles as a well respected fitness coach?We answer all these questions and more on this episode! Andrea shares how he developed a passion for fitness at an early age and navigated all the challenges of growing up and deciding on a career to end up as a fitness coach in Los Angeles. If you listened to Episode 17, where we get into our own opinions of bodybuilding, we lay it all out for discussion with Andrea, and we go deep! Andrea shares his passion for helping people change their lives and make improvements through fitness and nutrition. He shares his thoughts on how bodybuilding fits into overall fitness and when the discipline can be used to help improve your fitness or change your body. This episode is packed with a lot of great insight! If you want to learn more about Andrea, follow him @dkofitnessexperience

On today's episode, we discuss the controversial question of whether obesity is an epidemic or not. What got us here? There's debate on both sides about obesity, especially as rates continue to rise in the US. There's also a growing movement of people who believe there is "healthy at every size."We debate various points of view on this episode, from people who believe that obese people should be sent to fat camps to how the TV show The Biggest Loser created an unhealthy view of obesity and weight loss. You may find some viewpoints controversial but stay with us as we talk about health and ultimately land on a balanced perspective to view health.

Have you ever stopped working out for a period of time? Was it hard to get started back up again?As trainers, we see this quite often when new clients come to us and we've also learned from our interactions with people in the gym. Through hundreds of conversations over several years, we've learned the main reasons that people may quit their fitness habit or routine. But this podcast isn't just about giving you the reasons, we also offer solutions on how to overcome these challenges that you may face in your fitness journey. We share times in our own lives that we quit working out and how we were able to restart the habit. We also share what are the easiest ways to get restarted when you pause or take time off, such as having an injury or getting discouraged with results. We'll think you'll be surprised by some of the reasons people quit, but also relate to the challenges we all face trying to make improvements to our bodies and health. We hope this episode helps you stay motivated or rediscover the motivation you may have lost!

If you workout in a gym, did you know that you are most likely doing Bodybuilding? In this episode, we discuss the components of fitness and how bodybuilding is one aspect of fitness. But why has bodybuilding dominated the fitness industry so that it's the primary method of training? Mike and Chris lay out the components of bodybuilding and how they have shaped the modern fitness industry and how most people train. We also cover what are some of the bad things that the focus on bodybuilding has brought to fitness. The goal of bodybuilding is primarily aesthetic and that can take precedence over being truly fit and mobile and has even influenced popular, unhealthy beliefs about nutrition. But all is not bad! We have a lot to thank bodybuilding for! In fact, we may not even be doing this podcast and be working in fitness if it wasn't for the popularity that bodybuilding has brought to the fitness industry. We go over all the good things as well!It wouldn't be fair if we didn't discuss some of the dark sides of bodybuilding from steroid use to setting unusually high and unhealthy standards for body composition. It's so fascinating that this aspect of fitness has become so predominant but we also see where changes are starting to take shape in the fitness industry.

On this special episode of Life Lifted Podcast, we invite a trainer colleague and friend, Jeffrey Pierre, into the studio. We're really excited to share this podcast with Jeffrey as we've had some really great conversations as a group and we want to share this with our listeners. Jeffrey shares his story of how he came to LA and became a personal trainer. He also shares some challenges that he's had to overcome with his health and fitness like Sickle Cell. We're inspired to share his journey with you. We also go over different training styles and fitness interests from CrossFit to Boxing, which Jeffrey is currently training and sharing his learning and challenges training this sport. We also talk about purpose and fulfillment as trainers and what motivates us to work with clients. Because we all work in LA, we debate what it's like to be a personal trainer in LA and also dive into some challenges with working as online trainers. We hope you enjoy listening to this conversation as much as we enjoyed having it. Follow Jeffrey on IG at @jmpierreYou can also follow Mike @itscoachmolina and Chris @chrismusserTimestamps0:00 Intros3:25 Online Training Discussion8:52 Crossfit 11:52 Jeffrey's Training Style14:44 Jeffrey's Journey with Sickle Cell29:11 Effects of Alcohol on Health and Fitness32:08 Becoming a Trainer and the Motivation Behind It36:24 Fulfillment and Purpose in Helping Others49:30 The FIRE and the Motivation to Keep Going55:38 Being a Trainer In LA1:03:54 The Importance of Human Connection in Training

Is it worth it to challenge yourself and step outside of your comfort zone? What benefits do you get from trying hard things? On this episode of Life Lifted Podcast, Mike and Chris discuss the topic of challenging yourself and doing hard things. We were inspired by a recent Andrew Huberman and David Goggins podcast where Goggins tells his story of his life. We each share what we took away from that episode and how we have taken on challenges. We even cover how challenges can expand a certain part of the brain. We cover Spartan Races, Mancamps, and participating in sports as we dive into what challenges are available for adults to take part in. Do you think kids should get participation awards for sports? We even debate this topic.Mike and Chris share their experience doing Spartan Races and what they learned from the events. We question why these kinds of experiences exist and whether they are beneficial for the average person. We also talk about how training for an event like this may be different from how you may typically train in the gym. Have you thought about ways you want to improve and grow in both your life and fitness? If so, this episode has some great discussions that can benefit you. Even if you haven't thought much about growth, you can find some inspiration to explore outside of your comfort zone. Timestamps: 12:35 Spartan Races 23:31 Man Camps25:31 Stepping Outside Your Comfort Zone 35:28 Sports and Impact on Kids40:57 Discussion about Humberman/Goggins Podcast44:38 Changes to the Brain When Taking on Challenges

Welcome to our second season of the Life Lifted Podcast!In this episode, Mike and Chris catch up after a Holiday and Winter break. We share our adventures traveling and Mike shares some of his experience traveling around Latin America. We also discuss our goals for 2024, how we set and stick to our goals and our program, and some of the challenges and benefits of following a program. We talk about how we stay motivated and accountable as we get into the time of the year when the excitement of new goals starts to fade. We also share some exciting ideas and vision for this podcast. Finally, we'd love to hear from you. Send us your questions and we'll make time to answer questions in upcoming episodes. You can email us at [email protected] or direct message us at @LifeLiftedPodcast on IG. We're excited to be back and look forward to sharing an exciting season ahead with you! Show notes::30 Mike and Chris Catch Up on Traveling and Life3:28 New Year, New Goals16:51 Periodization of Programs and Chasing Goals30:46 Staying Motivated and Accountable 38:41 The Future of the Podcast

Welcome to another transformative episode of Life Lifted! In this power-packed edition, we're diving deep into the core principles that will shape your journey to peak fitness in 2024. Get ready to elevate your exercise routine, supercharge your nutrition, and master the mindset that propels you to your best self.Join us as we unveil the 6 key actions that will redefine your fitness journey this year. From dynamic workouts that breathe new life into your routine to nutritional insights that fuel your body for success, we're leaving no stone unturned. But it doesn't stop there – we'll also delve into the mindset shifts that will empower you to overcome obstacles and stay committed to your goals.This episode is not just a guide; it's a roadmap to a Life Lifted. Tune in, take notes, and get ready to embrace a healthier, fitter, and more empowered version of yourself in 2024. Let's make this year your best one yet – physically, and mentally! Get ready to lift your life to new heights!Timestamps of topics:013 Intro:35 Mike and Chris catch up on the Holidays and New Year9:00 Intro to 6 key actions to take10:20 Action #1 - Eat Whole Unprocessed foods21:50 Action #2- Have a well structured workout program27:23 Action #3- Getting enough sleep32:42 Action #4- Walk more38:35 Action #5- Drink more water43:30 Action #6- Don't quit

'Tis the season to be jolly, but does that mean sacrificing your health and fitness goals? Not on our watch! Join us in this special edition of Life Lifted Podcast as we hit pause on our regular series to bring you a Holiday Guide designed to keep you on track amidst the tempting treats and festive feasts.In this episode, we'll unwrap strategies and tips to help you navigate the holiday season without derailing your fitness journey. Whether you're aiming to maintain your current fitness level, kickstart a new routine, or simply stay mindful of your well-being, this episode is your go-to resource for a healthy and happy holiday season. Tune in for inspiration, practical advice, and a dose of festive cheer to ensure you step into the new year feeling empowered and ready to conquer your health and fitness goals.Don't let the holiday hustle and bustle steer you off course – join us as we explore the joy of balancing festive merriment with maintaining a strong, healthy body and mind. Subscribe now to Life Lifted Podcast and let's make this holiday season your healthiest and happiest one yet!Timestamps of topics12:20 Why a special Holiday podcast13:30 Does the average person actually gain 5 pounds during the Holidays?15:05 Being PRESENT and enjoying time with friends and family19:55 Be intentional about your goals this month24:50 Managing the stress of the Holidays29:30 Why starving yourself isn't a good strategy31:05 Take your own dish to a party34:16 Falling off track and how to manage it38:55 How prioritizing macronutrients will help you be successful in sticking to your goals48:00 Wait 15 minutes before getting a second helping50:05 Freedom vs Discipline56:02 Are trainers disciplined during the Holidays?

Are you frustrated because you're not making progress with your health and fitness goals? One reason could be that you're not challenging yourself enough. On this episode, we address several different scenarios of clients we've worked with and challenges we've personally experienced. Maybe you're wanting to start something new and you're hesitating and not taking on the challenge--you need to get started. Maybe you've been doing something to work on your fitness goals but you're plateauing and you're not pushing yourself outside of your comfort zone. You know what you need to do to push through that obstacle, but you're just not doing it. We cover different scenarios and how to push through resistance and take action.

Stress is the silent killer. Silent because it often runs in the background of our lives and we don't know how much it's impacting us. We definitely have seen clients struggle and experienced the effects of stress ourselves. In this episode, Mike and Chris talk about how stress can affect your body: all the systems it can affect and the physical manifestations of stress from those systems. When you add it all up, stress can have a large cumulative effect on your body. If you're trying to change your body and get results, you need to understand how you may be experiencing stress and what to do to minimize it. Also, understanding the different ways stress can be affecting you can help you address the root causes of it and ultimately see progress not only in your fitness journey, but also in your life.

In this episode, we take a departure from our previous episodes focusing on fitness and nutrition. What's the number one recovery tool you have? Sleep is by far the biggest game changer in your recovery, and your recovery significantly impacts your progress. We discuss a lot of the reasons sleep plays such an important role in your progress and share some examples from our experience with our clients and our own experience. At the end, we share some of the best tips you'll find for improving your sleep so that you can recover well. This was one of our favorite episodes so far, so we hope you enjoy listening and that it helps improve your sleep and recovery!

Are you feeling frustrated because you aren't progressing in your fitness journey and getting results? One reason could be you are stuck doing the same program for too long and you're not providing your body and your muscles with the stimulation they need to grow. We all like when we find a program that gives us results, but it can be easy to keep doing it thinking that it will continue to deliver the same results. We discuss this and other ways that your program may be holding you back from achieving the results you're looking for. The body and mind like homeostasis, which means staying the same and keeping everything at an equilibrium. This becomes a big reason for why we stick to the same program and don't see results. We also discuss the balance between changing too often and not enough to find the sweet spot to get results.

Do you find you're working out and not making progress? Today we discuss one of the big reasons we see clients not able to achieve results before they come to us: changing your workouts too often. What does a good program look like that helps you get results and see progress? What causes people to change their workouts frequently and how do you know what kind of plan will get you results? What do you do when you feel like you're not making progress? We go over the key components of a good program and how consistency and planning over the long term help drive BIG results. We're also giving our listeners a surprise in this episode for free that you're going to love---listen in and see how we can help you make progress in your fitness journey. DM us on our Instagram @lifeliftedpodcast to get the surprise we share!

It seems obvious that eating too much is the reason you are stuck, right? In this episode, we talk about exactly how eating too much could be stalling your progress and uncover some not so obvious signs that you may be eating too much. We address this with both people looking to lose weight and those who are looking to gain muscle. As we discuss the signs that your are stuck, we also share some successful solutions that we've used ourselves and with our clients. If you're looking to change your diet and start making progress, this episode is for you!

In this episode, we dive into part 1 of our 10 part series of why you are STUCK in your fitness journey. We discuss how not eating enough may be holding you back from getting results. This applies to 2 completely different scenarios that we dive into: people who are trying to gain muscle and people who are trying to lose body fat. For people who are trying to lose body fat, we explore why not eating enough could be a problem and how reverse dieting could help if this sounds like you. We give several examples and stories of what a person looking to lost body fat and is not eating enough may be doing and how to fix it. Next, we discuss people who are trying to gain muscle but can't seem to increase their muscle. We discuss guidance for how to start eating and working out to see those muscle gains, while sharing some real life examples of clients and personal stories of how we've been able to succeed.

Have you ever felt stuck in your fitness and health journey? Are you frustrated because you're not getting results despite putting in the work? We dive into 10 reasons why you may not be progressing and what you can do to help solve this. This episode had so many nuggets that we decided to make it into a series. Here are the 10 reasons why you may not be making progress:Not eating enoughEating too muchAlways changing workouts and you don't have a long-term planYou've been doing the same workout routine too longNot getting enough sleep or quality sleepStress is highDoing too little- not challenging yourselfDoing too much - overtraining and having frequent injuriesYou're not consistentPoor HydrationStick with us in the coming weeks as we go deeper into these topics!For more clips and behind the scenes action, follow us on Instagram

On this episode, we dive into how social media is impacting fitness and health unlike every before. We dissect some of the trends that we see that may be helpful and some that may be doing more harm than good. We also share insights into how we rise above the trends to help our clients get results and live the healthiest version of their lives. If you find yourself scrolling social media and wondering if what you see is helpful and real, this episode is for you!

For our second episode, we get a little deeper into why we started this podcast. Chris shares his story about how he got into fitness as a personal trainer. There's a lot of unexpected twists and turns along the way. As you will see, Mike and Chris have different backgrounds and stories. We hope that as you join us, you'll see how our different perspectives can help you in your health and fitness journey.

Why the Hell did we decide to start a Health and Fitness podcast!? This episode gives you a brief inside look at our BIG WHY and what we want to do with this podcast, but this is also where Mike explains his story and how he got to where he is now. He gets very emotional speaking about his past. Listen to the episode and find out why.