Episodes
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SFL Episode 0026: The Anabolic Window— Is Your Post Workout Protein Shake all its Cracked up to be?
So is there any truth to the post workout anabolic window? Is there an optimal time period for protein consumption where muscle gains can be maximized? What if I miss this theoretical window? Did I just workout for nothing?! Thankfully, the concept of the anabolic window is a lot more hype than...
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SFL Episode 25: Learn All About Sugar! Real, fake, & “natural”—Here’s what you need to know.
Most sugars are broken down to a mixture of glucose and fructose. Here, we explain why both should be limited (we tell you the exact amount for women and men) and how fructose is potentially more dangerous for you than glucose. I Having higher blood sugar is linked overall inflammation, poor…
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SFL Episode 024: Gain control of your hunger — Try the HALT Method
The number one reason people fail at a diet is usually because they get HUNGRY. Everyone out there knows that being hungry does not feel good, but what does it really mean to be hungry? What happens in our bodies when we don’t act on hunger right away? Why do we get more hungry as we continue to...
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SFL Episode 023: Why do we Gain Weight? Understanding Insulin Resistance, the Cause of Obesity
If you’ve ever wondered what the heck insulin has to do with fat loss, LISTEN UP! Insulin is your body’s “fat storing hormone”. We need insulin to survive, but what happens when we become resistant to insulin? WE GAIN WEIGHT!! While a poor diet and lack of exercise can lead to weight gain, it is...
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SFL Episode 022: How Clean is Your Fast? The Health Benefits of Fasting & Why IF is Worth your Time
The world of health and wellness provides us with numerous options when it comes to taking control of what we put in our body’s and when we do so. Your diet may be low carb, high fat, plant-based, gluten free, or even all these in one. Perhaps you’re absolutely forbidden from eating any carbs...
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SFL Episode 021: The Problem with Intuitive Eating for Fat Loss & Why Macros Matter
What’s intuitive eating? You’ve no doubt heard this term thrown around a LOT in recent months. Just listen to you body. Feed it when it’s hungry. Stop when you’re full. Easy. Or maybe not…either way, is intuitive eating the new standard that we all should be striving for? In this podcast, we talk...
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SFL Episode 020: The Secret to Self Control and Good Habits
What is the secret to self control!? Listen up! We are here to tell you our method for building healthy habits and resisting negative ones. These best past? It’s not that hard. It comes down to your environment and your systems. Using the psychological tactics of temptation bundling and habit...
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SFL Episode 019: Top 5 Time Saving Meal Prep Tips
Meal prep magic is undeniable and non-optional for dieters and health conscious eaters. Given that meal-prep is a non-negotiable, here are our TOP 5 TIME SAVING TIPS to master your Meal Prep! In this short episode, we give you all the tips and tricks to make meal prepping more enjoyable. Here are...
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SFL Episode 018: De-Training & Muscle Loss // How Long is Too Long to Stay Away from the Gym?
Are you the type to have a mild panic attack when you miss a training session? What about a week? Or a month!? What happens when you stop lifting? In this video I discuss the science behind how the body builds and loses muscles, what to expect during training breaks or time off from the gym, and...
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SFL Episode 017: Focus on Fat? Focus on You! How to Know What Diet Fits Your Goals Best
If you’ve ever been unsure what diet is right for you, then you’re in good company! Unfortunately, the health and fitness industry doesn’t exactly make it any easier on you when it comes to making a real decision. If anything, it seems like the media/your trainer is promoting a brand new diet…
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SFL Episode 016: Tools to Build Self Confidence & Defeat Negative Self-Talk
If you’ve been feeling in a rut with your health & fitness goals lately, you are not alone. Listen to our uplifting and raw conversation on how to build your self confidence with tools like positive affirmations, vision boards, and tip jars. Here, we share our secrets to regain stength, courage,...
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SFL Episode 015: Fasted Cardio & Fat Loss - To Eat or Not to Eat Before Exercise?
Complete Myth or Holy Grail of Fat Loss—Fasted Cardio has been one of the biggest “buzz words” in the fitness community for quite some time. Wether you are a proponent or detractor of this particular training method, you’re certainly familiar with the debate and likely have formed your own...
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SFL Episode 014: How to Get 6 Pack Abs—Are Abs Really Made in the Kitchen + Ab Genetics Explained
In this episode, we talk all about how to work towards that coveted 6 pack look that so many of us are shooting for…and why no two 6 packs look alike! We discuss: Training Tips: Aesthetics vs. Functionality Diet Strategies: No, it’s not as simple as “abs are made in the kitchen” (it’s not...
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SFL Episode 013: How to CONNECT with YOURSELF—The Mind Muscle Connection & the BEST way to Train
It’s Mind over Muscle! Better put: It’s Mind TO Muscle If you’re a regular listener, I’m sure you’ve heard us throw around the terms “mind muscle connection” and “conscious movement,” but up until now, we haven’t really explored what these terms mean. It’s finally that time! In our previous...
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SFL Episode 012: Mastering Your Movement Series—The Anatomy of Planks & Push-ups
Welcome to the second installment in our Live Podcast series and the second episode in our Mastering Movement mini-series! Whether you’re a fitness enthusiast looking to get the absolute most out of your at-home workout routine, or a fitness professional seeking the best way to guide your clients...
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SFL Episode 011: Mastering Your Movement Series—The Foundations of the Squat & Deadlift
Welcome to the first installment in our Live Podcast series and the first episode in our Mastering Movement mini-series! Whether you’re a fitness enthusiast looking to get the absolute most out of your at-home workout routine, or a fitness professional seeking the best way to guide your clients...
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SFL Episode 010: How to Stay Fit with HIIT from Home
With all the changes that have come out of the Corona Virus Quarantine, many of us have no doubt been struggling to adapt to a new lifestyle, new habits, and a new routine. Unless you are one of a select few, chances are this new routine doesn’t include access to your favorite gym or fitness…
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SFL Episode 008: HOW Should You Train? STRENGTH TRAINING vs. CARDIO
How Should I Train? This one is a loaded question if ever there was one! In this podcast I’m going to talk about one of the biggest divisions in fitness training... STRENGTH TRAINING vs. CARDIO …and which one YOU should be doing! Chances are you’re firmly in one camp or the other. Chances are you...
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SFL Episode 007: Plant Based? How to Decide if the Industry’s Most Popular “Diet” is Right for You
Are you dreaming of going plant-based with your diet? Before you make the decision to go plant based (AKA VEGAN), here are some IMPORTANT things you should know before you make the switch. In this episode learn all about the difference between animal versus plant protein, the pros and cons, 5 KEY...
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SFL Episode 006: What is the Right Diet for Me & Do I Really Need to Count my Calories?
WHAT SHOULD I EAT?! If you’ve ever been looking to lose weight, put on muscle, or improve your diet to get healthier, then you’ve no doubt ask yourself this question. Well, lucky for you we’ve got the answer! Unfortunately for you you’re going to have to listen to this podcast in order to find...
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SFL Episode 005: Why Protein Is King
PROTEIN....what is it good for? ABSOLUTELY EVERYTHING. If you are looking to lose body fat or build lean muscle, make sure you are getting enough protein to reach your fitness goals. Listen up to this podcast to learn EXACTLY how much do you need, WHY you need it, HOW to add protein to your diet,...
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SFL Episode 004: The Dangers of Low Carb and Low Fat Diets
DEFINE LOW… You’ll have to listen to find out! In this episode we talk all about FATs and CARBs. Whether you love them or hate them, chances are you’re not getting enough of one (or both) of these vital macronutrients. The good news is...its NOT YOUR FAULT! With so many conflicting messages…
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SFL EPISODE 002: Recap of LA FIT EXPO- What is an Expo and Should I Go?
What the heck is a Fit Expo and should you go to one? Learn about who and what was at the Fit Expo in LA this year…and if you’re someone who would like to attend a Fit Expo yourself (Next upcoming Expos are on August 15th in Anaheim and November 15th in San Diego). Here is a list of names and...
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SFL EPISODE 003: Technology, Fitness, & Entrepreneurship with CEO Edgar Brown
Today at the LA fit expo, we met Edgar Brown, Forbes featured CEO and co-founder of a new app called FYT. @iamfytapp If you are a trainer using excel sheets and google docs, LISTEN UP because we have good news! Edgar made this app easy-to-use for both clients and their trainers. Here, learn the...
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What is metabolism and it’s role in weight loss?
In this episode you will learn all about your metabolism, how it functions, and how it relates to weight loss. How do we burn most of our calories? What can we do increase our daily calorie burn? How can we lose weight with it spending more time in the gym? What is the best type of workout for...