The FitLife Podcast

Self-Determination Theory for Sustainable MotivationIf you're struggling to stay motivated on your goals, this episode is for you!We break down intrinsic vs extrinsic motivation and show you why one creates lasting drive while the other can potentially become a crutch.As your coach, I walk you through Self-Determination Theory (SDT), the powerful framework by Deci and Ryan that reveals the 3 universal psychological needs every human has: Autonomy, Competence, and Relatedness. When these needs are met, intrinsic motivation naturally flourishes, leading to more energy, persistence, and real results in fitness, habits, career and life.You'll discover:The clear difference between intrinsic motivation (doing it because it lights you up) and extrinsic motivation (doing it for rewards or to avoid pain)How to use extrinsic motivation as a smart tool without letting it become a crutchReal-world examples from coaching clients who shifted from "I have to" to "I want to".Simple, actionable steps to audit your own motivation and start building more internal drive right awayIf you're tired of relying on willpower, deadlines or external rewards that fade fast, this episode will give you the mindset and strategies to create sustainable motivation that feels natural and energizing!Check Us Out!WebsiteInstagramFacebook

Fat loss doesn't have to feel like punishment, and it definitely doesn't have to come from extreme diet cycles, endless cardio or chasing the latest fitness trends. In this episode, I'm building on the concept of the "big rocks" of health and fitness that we discussed two episodes ago and showing how they make sustainable fat loss not only possible, but much easier. Instead of focusing on quick fixes, we're breaking down what actually creates lasting fat loss: the foundational habits that support your metabolism, your energy, and your consistency over time. We'll talk about:- Why sustainable fat loss takes longer than most people expect- How unrealistic expectations sabotage progress- The difference between chasing weight loss vs. reducing fat mass- Why focusing on the big rocks of health makes a calorie deficit far easier to maintain- The adjustments that may be needed along the when when progress slows or seasons change- How building strong habits creates results that actually lastIf you've ever felt frustrated with dieting, stuck in a cycle of losing and regaining weight, or overwhelmed by conflicting advice online, this episode will help you step back, refocus on what truly matters, and approach fat loss from a more sustainable perspective. If you're ready to start focusing on the habits that actually move the needle in your health and fitness, you can learn more about coaching or apply to work with me below. Apply for coachingWebsiteInstagramFacebook

In my group training program called The StrongHer Forge, we aim for something called "main character energy". And as taboo as this sounds, there's something here. Something psychological, something empowering, and something that can give your life the meaning and connection that you might feel like you're lacking. In this episode, we break down what living on autopilot looks and feels like, why it's so common, and also why it disconnects us from truly living a meaningful life. I'll also talk about how you can take it back and start feeling like you're in control again, and how this all relates back to your health and fitness too. Be sure to follow us and give us a 5 star review if this episode resonated!Check out JL Fitness & LifestyleWebsiteInstagramFacebookYouTube

Why do so many people struggle with fat loss, muscle building, and long-term health despite trying supplements, fat burners, vibration plates, peptides, and even GLP-1 meds? In this episode, we break down the classic "rocks, pebbles, and sand" analogy to reveal what truly drives sustainable health and fitness. We dive into the foundational pillars (strength training/progressive overload, sleep, nutrition, daily movement, stress management and mindset) and explain why no amount of trendy fitness hacks or biohacking tools can replace the basics. If you're tired of chasing quick fixes and want a science-backed approach to fat loss, metabolism, muscle preservation, and longevity, this episode will help you refocus on what actually moves the needle. Check us out!WebsiteInstagramFacebookYouTube

In this episode, we explore the deeper meaning of Recreation Therapy, a healthcare profession centered around improving wellbeing through intentional activity, movement, engagement and meaningful experiences to create person-centered care. But this conversation goes far beyond healthcare. Because the same principles used in Recreation Therapy apply directly to everyday life. Why do so many high-functioning adults feel disconnected, restless, or strangely unfulfilled, even when life is full of responsibilities?What happens when our identities become built almost entirely around obligations like work, parenting, and daily demands?And perhaps the most important question:Who are you outside of your obligations?This episode dives into:- What Recreation Therapy actually is (and the misconceptions around it)- The psychology of engagement, identity, and quality of life- Why humans are wired for movement, novelty, challenge and meaning- The hidden "identity gap" many adults experience- Practical ways to intentionally design your days for better mental, emotional, and physical wellbeingIf you've ever felt like you've lost parts of yourself beneath responsibilities, routines, or the weight of everyday life- this episode will shift how you think about health, lifestyle, and personal fulfillment. Check us out!WebsiteInstagramFacebook1:1 CoachingThe StrongHer Forge

In this episode, we unpack why viral wellness trends are so tempting, and why many of them don’t deliver what they promise. From vibration plates to walking pads, we explore what the research actually says, how marketing psychology influences our decisions, and why focusing on process over outcomes is the real key to long-term health. This episode is about building sustainable systems, not chasing shortcuts.Check us out!WebsiteInstagramFacebook ReferencesCialdini, R. B. (2009). Influence: Science and practice (5th ed.). Pearson Education.Inzlicht, M., Shenhav, A., & Olivola, C. Y. (2018). The effort paradox: Effort is both costly and valued. Trends in Cognitive Sciences, 22(4), 337–349. https://doi.org/10.1016/j.tics.2018.02.003Kurzban, R., Duckworth, A., Kable, J. W., & Myers, J. (2013). An opportunity cost model of subjective effort and task performance. Behavioral and Brain Sciences, 36(6), 661–679. https://doi.org/10.1017/S0140525X12003196McCabe, D. P., & Castel, A. D. (2008). Seeing is believing: The effect of brain images on judgments of scientific reasoning. Cognition, 107(1), 343–352. https://doi.org/10.1016/j.cognition.2007.07.017Weisberg, D. S., Keil, F. C., Goodstein, J., Rawson, E., & Gray, J. R. (2008). The seductive allure of neuroscience explanations. Journal of Cognitive Neuroscience, 20(3), 470–477. https://doi.org/10.1162/jocn.2008.20040Witte, K., & Allen, M. (2000). A meta-analysis of fear appeals: Implications for effective public health campaigns. Communication Monographs, 67(4), 329–349. https://doi.org/10.1080/03637750009376554Jin, S. V., Muqaddam, A., & Ryu, E. (2019). Instafamous and social media influencer marketing. Journal of Advertising, 48(2), 193–205. https://doi.org/10.1080/00913367.2019.1575108Olvermann, M., et al. (2024). Effects of whole-body vibration training on neuromuscular and functional performance: A systematic review. Sports Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC11396361/Chang, S. F., Lin, P. C., Yang, R. S., Yang, R. J., & Chang, H. Y. (2019). The effects of whole-body vibration on body composition: A systematic review and meta-analysis. Journal of Sports Medicine, 2019, Article 4939427. https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/Choi, S. J., et al. (2018). Effect of whole-body vibration exercise in overweight and obese adults: A systematic review and meta-analysis. PLOS ONE, 13(9), e0202866. https://doi.org/10.1371/journal.pone.0202866López-González, D., et al. (2023). Effects of whole-body vibration on body composition in older adults: A systematic review and meta-analysis. Aging Clinical and Experimental Research, 35, 1767–1780. https://pubmed.ncbi.nlm.nih.gov/38028790/Liao, C. D., et al. (2024). Whole-body vibration therapy for chronic low back pain: A systematic review and meta-analysis. Clinical Rehabilitation, 38(4), 487–501. https://pubmed.ncbi.nlm.nih.gov/38541865/Li, X., et al. (2024). Effects of whole-body vibration on knee osteoarthritis: A systematic review and meta-analysis. PLOS ONE, 19(1), e0318635. https://doi.org/10.1371/journal.pone.0318635Rauch, F., Sievanen, H., Boonen, S., Cardinale, M., Degens, H., Felsenberg, D., … Rittweger, J. (2010). Reporting whole-body vibration intervention studies: Recommendations. Journal of Musculoskeletal & Neuronal Interactions, 10(3), 193–198. https://pmc.ncbi.nlm.nih.gov/articles/PMC3688642/Ritzmann, R., Kramer, A., Gruber, M., Gollhofer, A., & Taube, W. (2023). Risks and contraindications of whole-body vibration training. Journal of Clinical Medicine, 12(4), 1389. https://pmc.ncbi.nlm.nih.gov/articles/PMC10757164/Turner, F., et al. (2021). Effects of whole-body vibration training on bone mineral density in postmenopausal women: A systematic review and meta-analysis. Journal of Bone and Mineral Research, 36(6), 1086–1099. https://doi.org/10.1002/jbmr.4219

Y'all. It's been a minute!My last podcast episode happened in May 2025, and then... life happened. But we're back, and I'm looking to keep this podcast up again. I'm tired of short-form content that no one looks at. So let's dig deeper into meaningful conversations, quality information, and getting people here who are meant to stay!This episode is just diving back in...Updating you on how the rest of 2025 went over at JLFitLife. The creation of a new program. Re-discovering spirituality. Uncovering some qualities about myself. Moving. And here we are!For 2026, we're looking to grow our roots. To grow in the places that we have found meaning and purpose. And to connect with those along the same path. Because fitness and lifestyle isn't just about aesthetics, it's about growing and challenging yourself in the best ways possible. Like what you hear here?Be sure to subscribe and give us 5 stars!Check us out:WebsiteInstagramFacebookThe StrongHer Forge

Fellow online fitness coach Christy Ewing joins me for the first time to talk all things health + fitness! This was a fun conversation to kind of compare notes as fitness coaches, yet share our different experiences in the industry. Christy is a Mom of 4 boys, so she totally understands the chaos of motherhood and how difficult it can be to prioritize exercises and nutrition. She shares some awesome tips on how Mom's can start moving the needle towards their goals using simple and sustainable methods. We share some insight on how we like to keep our health + fitness practices fresh and fun, as well as some mindset hacks and ways that you can rewire your thoughts to better align with the person you want to be. Be sure to follow and give The FitLife Podcast a 5 star review if you enjoyed this episode!!For more on Christy Ewing, check out:WebsiteInstagramFacebookFor more on JL Fitness & Lifestyle, check us out:WebsiteFacebookInstagram

In this episode we talk:- Curly girl journey- training, developing a positive body image, and being in a cut- More on SkinnyTok (sorry I left you guys on read after the last episode!)- what I like about it, but why I'm not for this approachFor 1:1 consults + coaching check us out below! More on JL Fitness & Lifestyle:InstagramFacebookWebsite

*Don't listen to this episode without listening to the whole thing!*The rise of "chasing skinny" seems to be making a return. If you're a Millienial, a lot of the "mantras" we used in the 2000's are resurfacing amount a trend called "SkinnyTok"- a subgroup on TikTok.As cringey as this is, why does it seem to be so motivating for some people?Jacqui talks about the nuances of SkinnyTok, why it might work, but the caveats that need to be considered for the sustainable aspect of our goals. Explore JL Fitness & Lifestyle!WebsiteFacebookInstagram

We're back after a bit of a hiatus!- Tracking all 3 macronutrients vs. only tracking calories & protein- Training programs that are actually enjoyable- The difference between grace & discipline- how much is too much? Where's the balance?If you enjoyed this or found this helpful, it would mean the world to use if you left a 5 star review!!Check us out:WebsiteFacebookInstagram

If you're going through a tough time and are struggling to show up, it's worthwhile to understand how you can self-assess your behaviors. Where are you falling short? Where can you improve? Where do you need to take some accountability? Jacqui goes through the process on how she does this with herself, after having spent time with a coach of her own!PROMO THIS WEEK!Save $70 PER MONTH for as long as you are a 1:1 coaching client! Book your call here to get started. Check out JL Fitness & Lifestyle:WebsiteFacebookInstagram

Jacqui describes her experience with negative body image, how she improved it, and the moment that changed her outlook on her body forever. Check Out JL Fitness & Lifestyle! Website Facebook Instagram

If you've ever wondering how someone can stay disciplined and accountable to their goals, listen to this episode! We uncover: - External vs internal pieces of accountability - Adjusting your expectations of your goals - All or nothing mindset - Motivation vs discipline - Calling yourself out - Building self-awareness All the pieces you need to understand when you're totally bullshitting yourself out of making decisions that are in alignment with your goals. Check Out JL Fitness & Lifestyle: Website Facebook Instagram

We all need days to chill out!! Let's talk about reset days, what they are and how to know when you might really benefit from one. Check out JL Fitness & Lifestyle! Website Facebook Instagram

Joined by special guest Cierra Bailey, a local Mom with a passion for perinatal mental health, we talk about the unspoken challenges of motherhood and "balancing it all", referring to the Glass Ball vs Rubber Ball Analogy. Follow Cierra on IG for more information on perinatal mental health: @notmothergoose Check out JL Fitness & Lifestyle Website Instagram Facebook

*Trigger warning*: birth stories, NICU, c-sections, trauma What started off as intentions to recap 2024 turned into talking about my birth stories of my kids. Bust out the tissues for this one! By far the most raw episode I've recorded so far. Check us out: Website Instagram Facebook

In this episode we look at typical New Years resolutions and why they are usually unachievable. So what can you do instead so that you can actually evolve? How do you make resolutions that are actionable and achievable? Jacqui also shares insight into personal experiences and goals, and answers some resolution specific questions regarding behavior change and how to calculate a calorie deficit. Check us out! Website Instagram Facebook Interested in 1:1 coaching? We would love to have you!! Start by applying HERE.

Jacqui talks Christmas traditions, toy swaps, and common concerns the general population has when it comes to making it through the holidays without "ruining" their health goals. Correction on something I said: 10/93 meals = 10%, not 1% 😅. Still a low number to consider! (For context on this; listen to the episode 😉)If you are loving our podcast, please leave a 5 star review to help us reach more people who could benefit from listening!Connect with JL Fitness and Lifestyle!WebsiteInstagramFacebook

Jacqui shares some personal information that's in the works! Jacqui goes into detail about 1:1 coaching, what this looks like at JL Fitness & Lifestyle, how we align it with our values and morals, how we work as a team with our clients and what you can expect. Jacqui also talks about training vs exercise, how you can make sure you are using your training sessions to their full potential and how you can effectively get the results you've been working for with your training sessions. We are hosting a Black Friday Promo! 25% discount from our 1:1 coaching program if you book an initial call before November 29th (the call does not need to happen before November 29th, you just need to book it!). Start by applying HERE! Check us out: Website Instagram Facebook

In this episode Jacqui explains the science behind fat loss and why you need to understand how it works. She also goes through concepts that you need to know that will make fat loss feel much simpler and sustainable so you can see the progress that you have been hoping for. Follow JL Fitness and Lifestyle! Instagram Facebook Website

Episode 5 is very near and dear to my heart with my good friend Nida Rehan! We talk all things motherhood and how we use health and fitness aspects to navigate the day-to-day of being a Mom, developing self-awareness, and setting an example for our kids through self-improvement. You can find Nida on IG: @iamnidarehan https://www.instagram.com/iamnidarehan/?hl=en Check out JL Fitness & Lifestyle here: Website: www.jlfitnessandlifestyle.com IG: https://www.instagram.com/jl.fitlife/?hl=en FB: https://www.facebook.com/jl.fitlife

During this episode we talking about what calories and macronutrients are and why they are important to understand. We go into tracking macros, why tracking can be beneficial, and how you can develop a good relationship with food through the knowledge you gain about food while you track. I totally missed giving you guys information on how to calculate macros, so here it is: First you will want to know what your TDEE is (Total Daily Energy Expenditure). This will tell you how much energy you need to maintain the weight you are at right now, based on your stats and activity level. Using a calculator like this one is a good start: https://tdeecalculator.net/result.php... 1lb of fat = 3500 calories. This means, that if you were to aim for 1lb/week of fat loss, you would want to eat in a weekly deficit of 3500 calories (or 500 calories a day). Step 2: Subtract 500 from your calculated TDEE, and you have your calories you would need in a deficit to lose 1lb of fat per week. If you want to lose less, (e.g. 0.5lbs/week), you would put yourself in a deficit of 250 calories per day instead. Protein: 0.7-1g of protein per pound (e.g. if you weighed 100lbs, you would eat anywhere from 70g of protein to 100g of protein per day, depending on where you're at now and depending on your goals). Article on Protein + Fibre: https://jlfitnessandlifestyle.com/202... "What gets measured gets managed"- Peter Drucker Find me at: IG: https://www.instagram.com/jl.fitlife/... Facebook:   / jl.fitlife   Website: www.jlfitnessandlifestyle.com

Jacqui gets vulnerable about a recent hardship and how she stayed on top of her health using the same fitness protocols she would use for fat loss Follow us: IG: @jl.fitlife Facebook: JL Fitness & Lifestyle Website: www.jlfitnessandlifestyle.com

In this episode, Jacqui talks about personal experiences with being an overwhelmed Mom and how she handles it. We also dive into marketing red flags, a discussion about cortisol misconceptions, and what you need to know about cycling syncing and whether its applicable for you.

Episode 1 We are brand new to the podcasting creation world, and super nervous!! Jacqui dives into her story of discovering fitness and how it has help her to create a life beyond complacency limitations. She touches on experiences through university, college, pregnancy and postpartum, and how she has used fitness to improve her life outside of physical appearances. Subscribe now! Follow @jl.fitlife www.jlfitnessandlifestyle.com