Logically Fit

If you’ve been dealing with energy crashes, sugar cravings, mood swings, or feeling like your hormones are all over the place—your blood sugar might be to blame.In this episode of Logically Fit Podcast, we’re breaking down:✅ How chronic stress messes with your blood sugar✅ Why balanced blood sugar = better sleep, energy, and hormone health✅ Simple, no-BS strategies to keep your blood sugar steady without tracking every biteBecause you don’t need another restrictive diet or “hack.” You need real, sustainable habits that actually work for you.🤝Join the Fat Loss & Muscle Building Simplified Free Community: ⁠https://www.facebook.com/share/g/167Be8VNVe/⁠ 🔥 Learn more about the Stress Reset Cohort:⁠⁠https://www.thriving-on.com/services/stressreset⁠⁠💪 1:1 Coaching with Us: ⁠⁠⁠https://www.thriving-on.com/services⁠⁠📲 Follow me on Instagram: ⁠  / ⁠⁠⁠https://www.instagram.com/thrivingonkc⁠⁠/🎥 Follow me on TikTok: ⁠  /⁠⁠ ⁠⁠⁠⁠https://www.tiktok.com/@thrivingonkc⁠⁠If you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

If you’re constantly sore, bloated, or feeling like your recovery takes forever, inflammation might be the culprit. But here’s the good news—you can actually lower inflammation without going on some crazy restrictive diet.In this episode of Logically Fit Podcast, we’re breaking down how an anti-inflammatory diet can help you recover faster, balance your hormones, and reduce stress—without overcomplicating things.You'll learn:✅ What inflammation really is and why it matters✅ The best foods to lower inflammation and speed up recovery✅ The sneaky foods that can keep you inflamed (and what to do instead)✅ How to make this work in real life (no extremes, no stress)Hit play now and start feeling better from the inside out!🤝Join the Fat Loss & Muscle Building Simplified Free Community: https://www.facebook.com/share/g/167Be8VNVe/ 🔥 Learn more about the Stress Reset Cohort:⁠https://www.thriving-on.com/services/stressreset⁠💪 1:1 Coaching with Us: ⁠⁠https://www.thriving-on.com/services⁠📲 Follow me on Instagram: ⁠  / ⁠⁠https://www.instagram.com/thrivingonkc⁠/🎥 Follow me on TikTok: ⁠  /⁠ ⁠⁠https://www.tiktok.com/@thrivingonkc⁠If you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

In Part 4 of our health series, we're diving into a game-changing topic: how to figure out which foods are causing your bloating, fatigue, and inflammation. Spoiler: most food sensitivity tests are a waste of money (and could make things worse).I’ll break down:✅ Why cheap food sensitivity tests aren’t accurate✅ The science-backed tests thatactually help (but do you need them?)✅ How an elimination diet can give you real answers without the guesswork✅ The top foods that commonly cause issues✅ How to start slow if you’re feeling overwhelmedIf you’re tired of feeling off and want to stop guessing what’s wrong, this episode is for you. Let’s get into it!🔥 Learn more about the Stress Reset Cohort:https://www.thriving-on.com/services/stressreset💪 1:1 Coaching with Us: ⁠https://www.thriving-on.com/services📲 Follow me on Instagram: ⁠  / ⁠https://www.instagram.com/thrivingonkc/🎥 Follow me on TikTok: ⁠  / https://www.tiktok.com/@thrivingonkcIf you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

In this episode of theLogically Fit Podcast, we’re flipping the script on one of diet culture’s biggest myths:carbs are bad.Discover how carbs can actually help you:Lower cortisol (your stress hormone)Improve recovery and reduce inflammationSupport your central nervous system and mental focusBalance hormones and combat fatigueI’ll explain why carb cravings aren’t a weakness—they’re a signal from your body—and how to use carbs strategically to feel your best.What You’ll Learn:✨ The cortisol-carb connection✨ Why cutting carbs might behurting your recovery✨ How to time your carbs for better performance and stress management🔥 Learn more about the Stress Reset Cohort: https://www.thriving-on.com/services/stressreset💪 1:1 Coaching with Us: ⁠https://www.thriving-on.com/services📲 Follow me on Instagram: ⁠  / ⁠ https://www.instagram.com/thrivingonkc/🎥 Follow me on TikTok: ⁠  / https://www.tiktok.com/@thrivingonkcIf you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

In this episode of the Logically Fit Podcast, Kay Cee Miller breaks down why eating enough calories is essential for stress management, metabolic health, and emotional stability. She dives into the hidden risks of chronic dieting, the importance of maintenance calories, and why undereating might be holding you back from your health and fitness goals. If you’ve been stuck in the diet cycle, this episode will help you shift your focus from restriction to resilience with sustainable eating habits that actually support your body. 🔥 Learn more about the Stress Reset Cohort: ⁠https://www.thriving-on.com/services/stressreset 💪 1:1 Coaching with Us: ⁠https://www.thriving-on.com/services 📲 Follow me on Instagram: ⁠ / ⁠ https://www.instagram.com/thrivingonkc/ 🎥 Follow me on TikTok: ⁠ / https://www.tiktok.com/@thrivingonkc If you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

In this episode of Logically Fit Podcast, we’re diving into a game-changing perspective on stress—how it’s affecting your energy, digestion, mood, and even your cravings. KC breaks down why stress isn’t the enemy (and why you actually need it), but how chronic stress can silently wreck your metabolism, hormones, and overall well-being. Using the ‘stress bank account’ analogy, we’ll help you identify whether you’re overdrawn and, more importantly, how to start making deposits back into your health. If you’ve been feeling stuck, tired, or overwhelmed, this is your wake-up call to reset. 🔥 Learn more about the Stress Reset Cohort: https://www.thriving-on.com/services/stressreset💪 1:1 Coaching with Us: https://www.thriving-on.com/services/coaching 📲 Follow me on Instagram: https://www.instagram.com/thrivingonkc/🎥 Follow me on TikTok: https://www.tiktok.com/@thrivingonkc📺 Subscribe on YouTube: https://www.youtube.com/@thrivingonkc If you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

Hey everyone, welcome back to the Logically Fit Podcast! It’s been a minute, but I’m so excited to be here again. If you’re new here, I’m KC Miller—one of your hosts alongside Coach Tobi, who’s not only running his gym but also on his way to becoming a doctor in clinical nutrition. We took a little break, but for a good reason—we’ve been busy making big moves inside Thriving On Coaching. We’ve upgraded the app, fine-tuned our coaching process, and poured into our Stress Reset Cohort, which is already delivering insane results in just two weeks. And now? We’re back, and we’re switching things up with short, no-fluff, 5–10 minute mini-episodes. Because let’s be real—you’re busy, I’m busy, and you don’t need another hour-long podcast that just talks in circles. You need real, actionable insights that actually help you cut through the nonsense and see results. In this series, we’re diving into:✔️ Science-backed strategies to get leaner, build muscle, and enhance your overall health✔️ How to reduce stress, balance hormones, and improve gut health (without extreme diets)✔️ How to train smarter, not harder—because burnout isn’t the flex you think it is✔️ The mindset shifts that actually make sustainable results possible Bottom line? This is not about quick fixes or BS trends. It’s about simple, effective habits that actually work—because that’s exactly what we do inside the Stress Reset Cohort and with our coaching clients. So, if you’re tired of feeling stuck, overwhelmed, or like your body is working against you, buckle up. We’re about to change that. 🔥 Join the Stress Reset Cohort: https://www.thriving-on.com/services/stressreset💪 1:1 Coaching with Us: https://www.thriving-on.com/services/coaching 📲 Follow me on Instagram: https://www.instagram.com/thrivingonkc/🎥 Follow me on TikTok: https://www.tiktok.com/@thrivingonkc📺 Subscribe on YouTube: https://www.youtube.com/@thrivingonkc If you loved this episode, subscribe, leave a review, and share it with someone who needs to hear it. The more people who ditch diet culture and actually start thriving, the better. See you in the next episode!

In this episode, we’re chatting with Joseph Sheehey, Co-Founder and CEO of CURED Nutrition. Joseph’s story is incredible—from working as an aerospace engineer to building one of the most respected wellness brands in the CBD and THC world. We get into the science behind these powerful compounds, clear up some of the biggest misconceptions, and talk about how they can help with stress relief, better sleep, faster recovery, and overall mental and physical health. Joseph also gives us the inside scoop on what makes CURED Nutrition products stand out, breaking down how CBD and THC are key ingredients for holistic wellness. Whether you’re curious about how these natural compounds fit into your routine or you just want to hear Joseph’s inspiring journey, this episode is packed with insights you don’t want to miss! Products Mentioned: CURED Nutrition’s Serenity Gummies: Great for stress relief and sleep Zen Supplement: For calming the mind and improving sleep quality Rise Nootropic: Supporting brain function and energy without caffein Use the code KC for 15% off all CURED products. Joseph Sheehey Instagram: @JosephSheehey CURED Nutrition Instagram: @CUREDNutrition CURED Nutrition Website: CUREDNutrition.com 00:00 – Joseph’s Story: From Aerospace Engineer to Wellness Entrepreneur12:36 – Hitting Rock Bottom: How Joseph Transformed His Life24:42 – The Start of CURED Nutrition: Turning Passion into Purpose37:35 – CBD & THC 101: Breaking Down the Benefits and Myths57:06 – How to Use CBD & THC: Practical Tips You Can Apply Today01:00:36 – What’s Next for CURED Nutrition 4o Discount Codes & Freebies: Cured Nutrition Supplements: Use code 'KC' to save 15% on supplements for sleep, stress management, and cognitive function. Get it here Legion Supplements: Save 20% on supplements you can trust with code 'THRIVINGON' Get it here Stay Connected with KC and Tobi: Follow KC on Instagram: @thrivingonkc Follow Tobi on Instagram: @thrivingon_tobi Join the Thriving On Community: Learn More or Join the Fam at Thriving On Schedule a quick Intro call to learn more: Schedule Here

In this episode, KC and Tobi discuss why the "eat less and move more" approach is outdated and overly simplistic. Our society's health is worse than ever—both physically and mentally—and only 5-10% of people maintain their fitness changes. Dieting has become a damaging lifestyle that can slow down your metabolism, cause muscle loss, hurt your mental and physical health, and decrease your quality of life. If we want different results, we need a different approach. KC and Tobi dive into what you need to stop doing and what to do instead to look like you work out—without starving yourself. Join our Free community here: https://www.facebook.com/share/g/mN1ucufJHvzb2AaA/ Register for Our SBxM Challenge: https://go.thriving-on.com/strongbodystrongmindchallenge Get Coaching: https://www.thriving-on.com/ 00:00 Introduction: The Problems with 'Eat Less and Move More' 03:17 Chapter 1: The Harmful Effects of Chronic Under-Eating 08:02 Chapter 2: The Downside of Extreme Tactics and Cookie-Cutter Programs 12:58 Chapter 3: Nourishing the Body and Building Muscle 17:36 Chapter 4: The Need for Sustainability in Fitness 19:59 Chapter 5: Finding a Balanced Approach to Nutrition and Fitness 26:04 Personalized Nutrition and Lifestyle Changes 28:01 Properly Fueling Your Body 29:56 The Importance of Muscle Mass 36:26 Reframing the Mindset Around Dieting 43:00 Achieving Long-Term Results

Welcome to Coach KC’s Fat Loss Mini Series, where we show you a candid and in-depth view of what I will do to reach my goal of 145 lbs. Each week, Coach Tobi (who will be coaching me) will review my check-in and progress for you all to see. We will be sharing EVERYTHING! The good, the bad, the ugly. (I hope there isn’t too much ugly lol) Tobi will explain every step and why so that you can take this information and apply it to your journey too. I will also be sharing this whole fat loss journey on Instagram and TikTok and will be chasing after the big scary goal of posting every day until I hit my goal or hit 100k followers. If you want to follow my journey and hopefully learn helpful tips for you to use, click the links below! Join the Strong Body Strong Mind Challenge- https://go.thriving-on.com/strongbodystrongmindchallenge Follow Coach KC and Tobi on Social Media: Follow KC- ⁠ https://www.instagram.com/thrivingonkc/ Follow Tobi- ⁠ https://www.instagram.com/thrivingon_tobi/ Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more! Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-cons... Use Code 'KC' to save you 15% off Cured Nutrition Supplements for sleep, stress management, cognitive function, and more! ⁠https://glnk.io/73640/kc⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, KC and Tobi dive into the four essential steps for creating results that last. They break down each stage, offering actionable insights into how you can transform your health and fitness journey. Whether you’re starting from scratch or looking to elevate your current routine, this episode is packed with strategies to help you make lasting changes. Chapters: 00:00 Introduction and Overview 01:12 Step 1: Creating Awareness and Understanding Non-Negotiables 07:36 Step 2: Building a Foundation for Sustainable Results 08:35 Step 3: Setting Realistic Goals and Expectations 14:03 Step 4: Taking Consistent Action and Making Sustainable Changes 18:45 The Importance of Strength Training and Finding an Exercise Routine 19:02 The Benefits of Strength Training 20:32 The Importance of Walking 20:51 The Magic of Sleep 21:51 Setting Yourself Up for Success 22:35 Finding Your Why 24:14 Creating Change 24:41 Pushing the Pedal 27:18 Enjoying the Process 28:25 The Body's Adaptability 30:08 The Dangers of Extreme Weight Loss 31:24 Taking the Shit to the Bank 34:13 The Importance of Reverse Dieting 35:25 Learning to Be Independent 37:05 The Need for Ongoing Support Register for the Strong Body Strong Mind Challenge here. Discount Codes & Freebies: Cured Nutrition Supplements: Use code 'KC' to save 15% on supplements for sleep, stress management, and cognitive function. Get it here Legion Supplements: Save 20% on supplements you can trust with code 'THRIVINGON' Get it here Stay Connected with KC and Tobi: Follow KC on Instagram: @thrivingonkc Follow Tobi on Instagram: @thrivingon_tobi Join the Thriving On Community: Learn More or Join the Fam at Thriving On Schedule a quick Intro call to learn more: Schedule Here

In this episode, KC and Tobi break down everything you need to know about boosting your metabolism and keeping a healthy body composition. They cover the basics of metabolism, including what it is, how it works, and the key factors that impact it. You’ll learn about the different components of metabolism—like basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), the thermal effect of food (TEF), and exercise activity thermogenesis (EAT). They explain how things like muscle mass, hormones, and even chronic under-eating can either help or hurt your metabolism. The episode also highlights how simple things like walking, getting enough sleep, and strength training can make a huge difference in improving your metabolic health and overall well-being. Sign up for the Strong Body Strong Mind Challenge! Support a great cause while building strength and resilience. Sign Up Here Takeaways: What metabolism is and the different parts that make it up Why muscle mass and hormones play a big role in metabolism The power of daily movement, like walking, in boosting your metabolism How sleep can make or break your metabolic health The best strength training methods for revving up your metabolism Why protein and fiber are key for supporting your goals Busting myths about metabolism and diet fads Time Stamps 00:00 - Intro: Why Metabolism Matters 03:43 - The Building Blocks of Metabolism 13:38 - The Power of Walking and Movement 21:08 - How Chronic Under-Eating Hurts Your Metabolism 29:57 - The Importance of Sleep 31:45 - Take Action to Boost Your Metabolism 33:54 - Strength Training Strategies 36:19 - Finding a Training Program You Enjoy 44:09 - Protein, Fiber, and Your Metabolism 47:47 - Debunking Metabolism Myths 56:14 - Managing Metabolism During Menopause 59:04 - Consistency and Long-Term Success Sponsors & Discounts Cured Nutrition: Get 15% off supplements for sleep, stress, and more with code 'KC' ⁠Shop Here⁠ Legion Supplements: Save 20% on top-quality supplements using code 'THRIVINGON' ⁠Shop Here Follow us: ⁠ KC on Instagram: ⁠@thrivingonkc⁠ Tobi on Instagram: ⁠@thrivingon_tobi Join the Thriving On Community:⁠ Get weekly Q&As, exclusive discounts, and more by joining KC’s free Instagram Broadcast Channel ⁠Join Here⁠ Learn about our coaching and programs ⁠Visit Our Website⁠ Schedule a Free Consult Call ⁠Book Here⁠

Welcome to the first episode of Coach KC’s Fat Loss Mini Series, where we show you a candid and in-depth view of what I will do to reach my goal of 145 lbs. Each week, Coach Tobi (who will be coaching me) will review my check-in and progress for you all to see. We will be sharing EVERYTHING! The good, the bad, the ugly. (I hope there isn’t too much ugly lol) Tobi will explain every step and why so that you can take this information and apply it to your journey too. I will also be sharing this whole fat loss journey on Instagram and TikTok and will be chasing after the big scary goal of posting every day until I hit my goal or hit 100k followers. If you want to follow my journey and hopefully learn helpful tips for you to use, click the links below! Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  Use Code 'KC' to save you 15% off Cured Nutrition Supplements for sleep, stress management, cognitive function, and more! ⁠https://glnk.io/73640/kc⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠ Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts

In this episode, Tobi and I dive into a topic that’s often overlooked but is absolutely essential for your health and fitness journey: sleep. We break down why sleep is such a game-changer when it comes to physical recovery, hormonal balance, cognitive function, and emotional well-being. You'll hear us discuss how lack of sleep can mess with your progress, from reducing recovery and increasing the risk of chronic diseases to sabotaging your fat loss and muscle gains. We also explore the connection between sleep and muscle growth, the impact of stress on your sleep and food choices, and share practical tips for improving your sleep hygiene. Plus, we touch on the role caffeine and supplements can play in your sleep quality. Whether it’s building a consistent sleep routine, optimizing your sleep environment, or addressing any underlying sleep issues, we’ve got you covered. This conversation is all about helping you prioritize sleep to level up your health, fitness, and overall well-being. Chapters 00:00 Introduction and Banter 08:00 The Importance of Sleep for Health and Fitness 15:46 The Role of Sleep in Physical Recovery and Hormonal Restoration 20:08 Sleep and its Impact on Fat Loss and Muscle Maintenance 26:03 Improving Hunger and Satiety Cues through Sleep 30:23 Sleep for Heart Health and Cognitive Function 30:41 Introduction to Anecdotal Evidence 31:30 The Connection Between Stress, Food Choices, and Sleep 35:17 Practical Tips for Improving Sleep Hygiene 42:23 The Role of Caffeine and Supplements in Sleep Quality 51:14 Establishing a Consistent Sleep Routine 56:55 Addressing Underlying Sleep Disorders Use Code 'KC' to save you 15% off Cured Nutrition Supplements for sleep, stress management, cognitive function, and more! https://glnk.io/73640/kc If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠ Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

In this episode, we delve into the science of mindset, behavior change, and psychology to uncover what really works when it comes to bouncing back after stressful times. Coach KC shares a personal story about a recent family emergency that required her to put her health on the back burner for two weeks. Discover how she used an evidence-based tactic called compassionate accountability, which has completely changed her life for the better after years of struggling with self-sabotage and feeling at odds with herself. Unfortunately, much of what you hear from so-called "professionals" about discipline goes directly against what we know in the science world, often leading to self-sabotage and internal battles. Compassionate accountability is a powerful tool that you can put into action immediately. It helps you approach your nutrition and fitness journey with kindness and self-understanding. Instead of relying on harsh self-discipline, which often leads to burnout and self-sabotage, it encourages a gentle yet firm approach to self-improvement, allowing you to acknowledge setbacks without judgment. This method helps build a supportive inner dialogue that fuels motivation and persistence, making it easier to establish lasting habits and achieve your health goals. It can lead to key skills like emotional regulation, resilience, and mental toughness, both in and out of your fitness journey. Join Coach KC and Tobi as they eplain how compassion and accountability can transform your habits and regain control of your life. Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

In this episode, Tobi and I aim to simplify the process of building muscle. With so much information out there, it can be extremely confusing, leading many people to spin their wheels without making progress. Our goal is to cut through the noise and provide clear, actionable advice. We also dive into the virtual Meal Planning Made Simple workshop Tobi and I are doing on July 25, 2024 at 1 PM CST. If you want to enroll for free to attend or get the replay, click here: https://subscribepage.io/mealplanningworkshop We start by discussing the importance of strength training for building muscle. Consistency and adherence to a well-designed program are crucial, and we emphasize the need for these elements. We also explain the concept of progressive overload, which involves gradually increasing the intensity of your workouts over time. Choosing a program that aligns with your goals and fits into your lifestyle is essential. We address the misconception that spending more time in the gym leads to better results, highlighting the need for quality over quantity in your workouts. We talk about the importance of lifting heavy, prioritizing recovery, and having patience with realistic expectations. Throughout our conversation, we focus on finding a balance between optimal strategies and what is sustainable for each individual's lifestyle. We encourage listeners to prioritize their health and well-being while pursuing their fitness goals. Here's the breakdown of the episode: 00:00 Introduction and Recap 02:26 The Importance of Strength Training 12:04 Consistency and Adherence 18:30 Understanding Progressive Overload 26:24 Choosing a Program 29:14 Quality Over Quantity 34:00 Stick with It 35:50 The Fun of Building Muscle 38:08 The Ideal Rep Range for Muscle Gain 40:37 The Myth of Heavy Weightlifting 43:07 Failure Before Form Breaks Down 46:51 Eating as Little as Necessary 50:51 Prioritizing Sleep Over Exercise 54:36 Chasing Better, Not Perfect 01:05:36 Start Somewhere and Get Better 01:08:38 Patience and Trusting the Process 01:10:36 Final Thoughts and Encouragement If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠ Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠ 

In this episode, Coach Tobi and I dive into the hot topic of Ozempic, a medication that has stirred up a lot of debates. There are two main sides to the discussion: some people fully support using Ozempic, while others are completely against it. We like to take a balanced approach and view Ozempic as a tool. It's neither good nor bad on its own; what matters is how it's used. But before we dive into it, we chat about our partner, Legion Supplements, and how they just came out with a new Mushroom Blend that can serve as a healthy alternative to coffee and/or for a cognitive boost. I will personally be buying this to try it out, especially with the 4th of July Bogo Sale going on until July 7th! Use Code “THRIVINGON” to save 20% off your first order and get reward points after that to save you some money. Also a big thanks to those who use our code! We appreciate the support more than you know.Check them out here: https://legionathletics.rfrl.co/8e2xn⁠⁠ We explain what Ozempic is, what it’s best used for, and the pros and cons of using it. We believe that understanding Ozempic in this way can help you make a logical and well-informed decision for yourself. Whether you're considering it for diabetes management or weight loss, we provide insights that can guide your choice. Hopefully, this episode gives you the knowledge you need to decide for yourself of your opinion of Ozempic.  Chapters 00:00 Introduction and Protein Coffee 03:06 Discussion on Legion’s New Mushroom Blend and Comparison to MudWater 05:53 Transition to the Topic of Ozempic 10:11 Understanding Ozempic: Its Intended Use and Effectiveness 13:35 Misconceptions and Considerations for Using Ozempic 16:12 Importance of Medical Supervision and Potential Side Effects 19:51 The Role of Ozempic in Appetite Suppression and Satiety If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠ Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠ Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠

In this episode, we dive deep into why building muscle is the ultimate life hack for achieving almost any goal. From making fat loss easier and improving mental health to preventing diabetes, reducing the risk of chronic diseases, and optimizing hormone levels, muscle building is essential. We discuss how achieving a lean and athletic look, improving performance and strength, and enhancing joint support and balance are some of the many physical benefits. Building muscle provides cushioning, joint support, and stability, reducing the risk of falls and injuries. It's not just about aesthetics; muscle building is often referred to as the 'longevity organ' because it plays a crucial role in maintaining independence and vitality as we age, with higher muscle mass associated with lower mortality rates and a better quality of life. We emphasize the importance of shifting our perspective from "lose fat" to "build muscle." Experts today state that focusing on building lean muscle mass and fueling ourselves properly to maintain a higher metabolism would significantly reduce the chances of struggling with obesity, chronic diseases, and mental health issues. By integrating strength training, proper nutrition, adequate protein intake, and rest into our routines, we can improve our mood, cognitive function, and overall well-being. No matter your age or gender, building muscle is the key to a healthier, more fulfilling life. Join us as we explore how building muscle can help you achieve your goals and transform your life. Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, we talk about hormonal issues and how to figure out if you might have one. We list some symptoms that could mean you have hormonal issues and suggest trying lifestyle changes before thinking about medical treatments. We also warn against quick fixes like medication without addressing your habits and behaviors. In our conversation, KC and I discuss the next steps to take after you've worked on the basics of health and wellness, why it is so important to get comprehensive blood work done to identify any hormonal imbalances, and what are the next steps if you in fact do have hormonal imbalances. Our goal of this episode is to help you feel confident and informed about taking action to improve your health in an area that leave more people feeling overwhelmed in lost. If you have any questions do not hesitate to reach out to us. We are here to help any way we can so you can become the CEO of your health.Link to find blood markers to order on your blood panel, our favorite place to order blood work, and how to sign up for a Blood Panel Analysis with Coach Tobi to help you through the whole process. Click the link below:https://drive.google.com/file/d/1vsRbYgF-Ui2jOULWsGV5EPqERUSkRqwK/view?usp=sharing Chapters 00:00 Introduction: Hormonal Issues and Determination 04:25 The Role of Basics in Hormonal Health 08:32 Caution Against Quick Fixes and Medication 12:12 The Importance of Consistency and Patience 27:40 Taking a Closer Look: Addressing Hormonal Issues 29:41 Stopping Supplements and Medications 32:10 Importance of Comprehensive Blood Work 46:52 Patience and Willingness to Do Things Differently Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

Beau Whitman shares his inspiring story of resilience, overcoming cancer, and achieving success in various athletic pursuits. He discusses his journey from being a former gymnast to his experience with dyslexia and ADHD, multiple surgeries, and the discovery of a rare form of cancer. Bo's story is a testament to the power of resilience and determination in the face of adversity. Beau shares his journey of battling cancer, undergoing multiple surgeries, and rebuilding his life through fitness and community. He discusses the challenges, setbacks, and the program he created to help cancer survivors. His story is one of resilience, vulnerability, and inspiration! Enjoy this episode as he shares his journey of resilience, from battling cancer to competing in Mr. Health and Fitness to inspire others to do the same! Follow Beau on Social Media: https://www.instagram.com/beau.whitman/?hl=en Vote for Beau in the Mr. Health and Fitness Competition here! https://mrhealthandfit.com/2024/beau-whitman?fbclid=PAZXh0bgNhZW0CMTEAAabO3CILkHjG9pQqz2eUPvN84c9ZF1SJQK-mc7EtIeJSDiVYL-UzPCAwE2E_aem_AY9hPp_qJjkMnTtXle8beqWl0V2hqHDsCw3Iwj7v_QfnM4sGlu3WbFAbS3bkv_YMqMJ9cWF4QyA1ENDDB8MZj_qQ Beau's Community: https://www.rebuilttoinspire.com/ Breast Cancer School: https://www.boobuniversity.com/ Chapters 00:00 Discovery of Cancer and Treatment Journey 25:40 Diagnosis and Surgery: A Life-Altering Revelation 29:22 Recovery and Resilience: Rebuilding After Cancer 34:39 Empowering Others: The Program for Cancer Survivors 50:36 The Journey of Resilience: Battling Cancer to Mr. Health and Fitness 59:01 Empowering Others: Building a Cancer Survivor Community 01:00:35 Finding Purpose: The Power of Resilience and Determination Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, we share some of our biggest mistakes during our health and fitness journey in hopes for you to learn from them and let you know that you are not alone in the struggles you may face during yours.  But before jumping into it, we do a quick housekeeping update on what's happening in Thriving On. We are putting a waitlist up for 1:1 coaching, we can take FSH/ HSA cards through our newest partner Tuemed, and now take payment plans to make our services more affordable.  Chapters 00:00 The Journey of Nutrition and Fitness Mistakes 19:24 The Pitfalls of Unrealistic Goals in Fitness 43:08 Consistency and Informed Decisions for Long-Term Health 44:04 Navigating the Challenges of Reverse Dieting and Emotional Thinking 46:11 The Importance of Sleep and Recovery in Health and Fitness 56:56 Mastering the Basics: Making Informed Health Decisions Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, we go into providing practical tips on how to eat healthy on a budget! We both have been in situations where we were balling in a budget and had to go through A LOT of trial and error to find ways to eat still healthy. We dive into all the tips and tricks that not only worked for us but for our clients as well to help you take one step closer to becoming the CEO of your health! Time Stamps: 00:00 Introduction and Podcast Name Change 08:36 Planning and Preparing Meals on a Budget 14:11 Keeping it Simple: The Value of Simplicity in Healthy Eating 22:18 Leveraging Coupons and Discounts for Affordable Eating 25:03 The Benefits of Meal Prepping for Consistency and Savings 28:21 Organic vs. Non-Organic: Making Informed Choices 30:03 Alternative Protein Sources for Cost-Effective Eating 34:08 Buying in Bulk and Shopping at Costco or Sam's Club 39:04 Meal Prep and Deep Freezers 48:45 Affordable Healthy Fats and Grains 55:11 Convenience of Instacart and Grocery Pickup 01:05:19 Meal Prep Services and Eating Out 01:08:46 Saving Money and Sharing Tips Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

At the beginning of this episode, we announce the new name of the podcast 'Logically Fit!' and discuss the reasonings why we cahnged the name... again. lol Then we dive into the importance of reverse dieting. They define reverse dieting as gradually increasing calorie intake after a period of caloric restriction to re-boost the metabolism. We emphasize the need for reverse dieting after a successful fat-loss phase or chronic under-eating. We explain that reverse dieting is not just about metabolism, but also addresses hormonal changes and psychological barriers. We then dive into case studies of reverse dieting and an overview of how to do it yourself. Resources mentioned in the podcast: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcaloriesListen to Noel’s Story of losing 30 lbs through reverse dieting: https://open.spotify.com/episode/7joo0VHbNFwKlrRgT8K6BS?si=zhpRw8z9TdmyMvjrD2kKPA 00:00 Introduction and Podcast Renaming 06:58 Defining Reverse Dieting 13:28 The Ins and Outs of Reverse Dieting 23:56 Reverse Dieting Case Studies 30:32 Physiological Health and Fat Loss Results 32:29 Gradually Increasing Calorie Intake 34:36 The Importance of Food Quality 37:14 Preventing Fat Gain While Reverse Dieting 40:26 The Role of Carbohydrates and Water Retention 46:22 Having Realistic Expectations and Taking a Longer Approach 50:14 Reaching Maintenance Calories and Preventing Adaptation 53:25 Signs to Increase Calorie Intake 58:14 The Importance of Support and Accountability 01:02:25 Incorporating Strength Training for Body Composition Goals Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this podcast episode, KC and Tobias discuss the concept of 'gaintenance,' which refers to the goal of simultaneously losing fat and gaining muscle while maintaining a balanced calorie intake. They also highlight the benefits of gaintenance, such as improved body composition, increased strength, enhanced bone health, and better overall health. The hosts provide practical tips for implementing gaintenance, including calculating maintenance calories, consuming adequate protein, and tracking progress in the gym. Then they break down the big rocks of how to implement gaintenance into your nutrition and fitness to be able to lose fat and build muscle at the same time and go into examples of clients who have seen significant changes through a focus on maintenance calories and strength training. Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this podcast episode, KC and Toby discuss how to calculate your calories and determine how many calories you should be eating. They emphasize that there are many variables that go into calorie calculation, such as metabolic health, activity level, muscle mass, and individual differences. They caution against relying on generic guidelines and highlight the importance of trial and error to find what works for you. They also discuss the impact of different factors on your metabolism, including basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), thermal effect of food (TEF), and exercise. They stress the importance of focusing on the big rocks and not getting caught up in the white noise of the fitness industry. They wrap the podcast up with a step-by-step guide to finding how many calories you should be eating and a few things to take into consideration to help avoid self-sabotage. 00:00 Introduction 06:50 Beware of Unethical Practices in the Fitness Industry 26:22 The Impact of Exercise, TEF, and NEAT on BMR 33:37 The Impact of Under-Eating and Overeating 45:27 Calculating Your Calories 52:14 Challenges and Emotional Aspects of Tracking Food 01:04:18 Adjusting Expectations and Embracing the Process Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, KC discusses how to create balance and moderation in your life. H She acknowledges that finding the right balance can be confusing and frustrating but emphasizes the importance of finding what works best for you. KC provides several examples of how to create moderation, including tracking calories/macros and allocating a percentage for fun foods, zooming out to a weekly or yearly approach, and using the concept of Meg's fabulous figure stopped missing fries. She also highlights the importance of redefining balance and moderation for yourself to make sure this is something that will help you live your best life. Chapters 00:00 Introduction: The Quest for Balance and Moderation 07:04 Approach 1: Allocating Fun Foods with the 80-20 Rule 11:24 Approach 3: Meg's Fabulous Figure Stopped Missing Fries 25:10 Making Memories and Prioritizing Fulfillment Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, Coach KC goes into a study that shines light in the fact that weightloss is not the problem, but keeping it off is the problem. Only 5 to 15% of people are able to keep their results for more than 3 years. A great number of those people who relapsed gained back more weight then they orioginally were, making them worse both mentally and physically. A systematic study was done that shines a light on what may be the biggest differences between those who succeed and those who don’t. Was there a specific diet they followed? Did they track macros? Fast? Did they avoid certain food groups? Listen to this episode to to find out what this study shows us and hopefully itll help you apply the things you learn to your journey to becoming the CEO of your health! PMID: 33455563 Chapters 00:00 Introduction and Change in Topic 00:53 The Best Diet for Long-Term Results 08:16 Creating a New Identity for Lifelong Change 11:12 The Importance of a Growth Mindset 22:18 Having Realistic Expectations of Success 24:41 Setting Realistic Expectations and Long-Term Progress 30:00 Building Healthy Habits Takes Time 32:51 Key Traits of Successful Individuals 41:20 Addressing Character Issues for Lasting Change Free Guides To Download: DIY Guide to Calculating Your Calories-  Download Here: ⁠https://www.thriving-on.com/calculateyourcalories⁠  The Ultimate Protein Guide Download here: https://www.thriving-on.com/the-ultimate-protein-guide 21 Days Free Workouts Download here: https://www.thriving-on.com/21-days-of-free-workouts Follow Coach KC and Tobi on Social Media:  Follow KC- ⁠https://www.instagram.com/thrivingonkc/⁠  Follow Tobi- ⁠https://www.instagram.com/thrivingon_tobi/ ⁠  Join Coach KC’s Free Broadcast Channel on Instagram for weekly Q&As, and stay up to date on all things Thriving On, including exclusive discounts, giveaways, and more!  Join here- ⁠https://ig.me/j/AbZOEPA6mgmJg3IL/⁠  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/ ⁠  Schedule a Free Consult Call Here- ⁠https://www.thriving-on.com/free-consult-call⁠  If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off:  Code: THRIVINGON ⁠⁠⁠ https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, KC and Coach Tobi dive into the hot debate on whether shedding pounds is possible without slashing calories. They stress that weight loss isn't just about fat but involves factors like inflammation, water retention, and bloating. They share inspiring stories of clients who achieved significant weight loss by focusing on overall health first. Key Points: Weight loss isn't solely about cutting calories; it's also about tackling inflammation, water retention, and bloating. Prioritize health before chasing weight loss goals. Factors like hydration, gut health, hormones, and stress affect inflammation, water retention, and bloating. Understand the difference between weight loss and fat loss, and explore body recomposition. At the very end, KC and Tobi share simple strategies that you can start implementing now to reduce inflammation, water retention, and bloating to help you drop 2-6+ lbs without being in a calorie deficit. Chapters 00:00 Introduction and Controversial Topic 01:26 Weight is More Than Just Fat 04:17 Client Success Stories 06:09 The Importance of Health as a Foundation 09:02 Factors Affecting Inflammation, Water Retention, and Bloating 10:23 Hydration 12:41 Gut Health 14:11 Hormonal Health 28:10 Weight Loss vs. Fat Loss 30:47 Body Recomposition 35:39 Impressive Results in a Short Time 36:26 Importance of Focusing on the Basics 38:22 Simple Tips to Reduce Water Retention, Inflammation, and Bloating 40:10 The Role of Coaches in Bridging the Gap between Knowledge and Application 41:02 The Anti-Inflammatory Diet 43:25 The Impact of Sugar and Carbohydrates on Inflammation 45:36 Quality of Food Matters 48:49 Identifying and Addressing Food Sensitivities and Intolerances 50:16 The Importance of Hydration 52:57 Prebiotic and Probiotic Foods for Gut Health 54:51 Limiting Caffeine Intake 58:48 Limiting Alcohol Consumption 01:00:09 Getting Sufficient Sleep 01:02:05 Regular Exercise and Strength Training 01:05:38 Eating in Maintenance Calories If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM us on IG as well: Follow me on Social Media: Coach KC IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ Coach Tobi IG- https://www.instagram.com/thrivingon_tobi/ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

We have an epic announcement! Thriving On is in the middle of developing an Academy in 2024. The release date is TBD, but Coach Tobi and I have just started mapping out the course curriculum and filming the course. Our goal for the platform is to be an online platform that provides reliable and ethical health information to help individuals become the CEO of their health while also providing an epic community to surround yourself with like-minded people who will push you to grow and become the best version of yourself. We will be making this extremely affordable to help more people on a wider scale! The Academy will offer courses on various topics, including Meal Prepping 101, Tracking 101, Healthy Eating Made Simple Without Tracking, Sustainable Fat Loss Blue Print, Strength Training for Beginners, Meal Prep Recipes, Fitness Programs, and more. We have a long list of epic courses that we will continue to add as we go, but of course, this will take time! Members can ask questions and support each other, and Coach Tobi and I will have 2 group calls per week to answer questions and help people apply the information they learn in the courses. The Academy will provide rewards and benefits for completing courses and taking action (EX: free coaching calls, supplements, discounted rates on coaching, and more). Chapters 00:00 Introduction 02:51 The Need for Reliable and Ethical Health Information 06:05 Courses Offered in the Academy: Meal Prepping 101, Tracking 101, Healthy Eating Made Simple, Sustainable Fat Loss, and More 08:49 The Community Aspect of the Academy 11:02 Rewards and Benefits of the Academy 13:48 Moving Away from Facebook and Creating a New Community Forum 19:54 Excitement and Future Plans for the Academy You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, Coach Tobi and I go over the common mistakes most newbie runners make that make running harder than it needs to make running “suck less” if you are starting out. A lot of these mistakes are mistakes that I made earlier (and some I am still working on) in my running journey that made a night and day difference once I made corrections. All these tips are very simple and can be put into action quickly, but will, dare I say, make running something you can enjoy! Chapters 00:00 Intro 04:25 Mistake #1: Poor Running Form 09:43 Mistake #2: Improper Breathing 24:25 Mistake #4: Increasing Mileage Too Quickly 29:43 Mistake #5: Wearing the Wrong Shoes 38:11 Mistake #6: Proper Nutrition 48:16 Mistake #7: Your Mindset If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow KC on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ Follow Coach Tobi on Social Media: https://www.instagram.com/thrivingon_tobi/  If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

If you're stepping into the gym world for the first time or you've recently started your fitness journey, this episode is perfect for you. This podcast episode is all about getting you set up with the right gear and accessories for your fitness journey. Whether you're hitting the gym for the first time or just starting out, we've got you covered with tips and recommendations. We're going to break down the must-have gear you need, along with some extras that can level up your gym experience. I provided links to some lifting gear I personally recommend, but remember, you're free to explore other options, too! If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠ Links 👇🏼 Bag: https://amzn.to/3PqV3Qx  Waterbottle: https://amzn.to/4aeRWmD  Head phones: https://amzn.to/3TpfRJh  Electrolytes: https://amzn.to/4chItwC  Barefoot Shoes: https://amzn.to/3ToC4Hv    Bands: https://amzn.to/3TCKBYz Hip bands: https://amzn.to/49W9XX7  Lacrosse Balls: https://amzn.to/49UYg2F  PVC Pipe/ Mobility Stick: https://amzn.to/3wZ0mQD Lifting Belt: https://amzn.to/43kw9Yg  Heaviko lifting belts and equipment:  https://www.heaviko.com/collections/equipment  Lifting straps:  https://amzn.to/43lAdHO  Tripod:  https://amzn.to/3VhMStq  Water bottle with iPhone mount:  https://amzn.to/494ROF3 

In this podcast episode, KC and Coach Tobi discuss seven supplements that can be beneficial for overall health and fitness, which most people should consider taking to help you become more informed about the supplements you might be taking.  If you want to save some money on supplements you can trust, head to the Legion Supplements website and use our code to save 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠ Chapters 00:00 Intro 03:00 Cleaning house: Focus On The Big Rocks 04:00 Do Your Research To Find Reliable Supplements 04:56 What We Recommend For Supplements: Legion Supplements 08:48 Supplement #1: Protein Powder 15:54 Supplement #2: Creatine 22:40 Supplement #3: Electrolytes 29:54 Supplement #4: Vitamin D 37:16 Supplement #5: Omega-3 46:09 Supplement #6: Vitamin C 52:32 Supplement #7: Magnesium If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow Coach KC on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ Follow Coach Tobi on Social Media: IG- https://www.instagram.com/thrivingon_tobi/ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: We offer 1:1 virtual nutrition coaching, 1:1 virtual personal training with custom programming, and a health and functional approach with our coaching. ⁠https://www.thriving-on.com/1-1-coaching⁠

In this episode, I shared my journey from strength training to signing up for a half marathon. It's all about pushing past comfort zones, finding joy in training, and shifting goals from aesthetics to performance. Join me as I explore how challenging self-limiting beliefs, connecting with like-minded individuals, and adopting a hybrid training approach have transformed my mindset and fueled my excitement for the upcoming race. Stay tuned for updates on my progress! 00:00 Introduction and Background 02:24 Challenging Self-Limiting Beliefs 05:07 Overcoming Self-Sabotage 07:27 Finding Joy and Purpose in Training 12:35 Training Approach: Hybrid Training 24:11 Future Updates and Conclusion If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

0:00: Intro 1:27: Why you should even care about sleep 5:35: Study on how sleep helps improve your body composition 8:54: Tips on how to get better sleep: morning routine 12:42: Tips on how to get better sleep: daytime routine 21:02: Tips on how to get better sleep: nighttime routine 21:02: Tips on how to get better sleep: one of my favorite tips for sleep 31:22: Supplements for sleep If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

Please welcome Cavan Valance to this week's episode! Cavan is a fellow health and fitness coach who helps others create behavioral changes and habits that allow them to create lasting change for the better, both mentally and physically. In this episode, he speaks about his own personal transformation from struggling with drugs and being told he was too overweight to compete in sports, to working his butt off to proving everyone wrong. Where to find Cavan: https://www.instagram.com/cavantv_/ If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, a close friend and mentor of mine, Nick Ross, came on to speak about his journey of overcoming cancer and how it was the wake-up call he needed to start taking control of his life. Today, he is on track to getting his bodybuilding pro card, helping countless nutrition and fitness coaches achieve their dreams, and sharing his story on stage in front of thousands as a highly successful public speaker.I consider myself very grateful to call Nick a friend and consider it a privilege to share his story. Email: [email protected] IG: @nickrossspeaks https://www.instagram.com/nickrossspeaks/ TikTok: @nickrossspeaks Facebook: https://www.facebook.com/nr0ss96 Podcast: circletheW On Apple Podcast, Spotify and YoutubeYT: https://www.youtube.com/channel/UCQBsCSJQzKtqqRWRO_uLkRA If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, one of our Thriving On clients came on to share her journey of getting 1:1 coaching during her pregnancy, which led to the easiest pregnancy she has ever had. She also went in depth about what she did postpartum to come back in her own time, how she adjusted her nutrition and fitness, and what she is currently doing now for a successful fat-loss phase. If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠⁠⁠https://www.facebook.com/groups/thrivingoncoaching/⁠⁠⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠⁠⁠ TikTok- ⁠⁠⁠https://www.tiktok.com/@thrivingonkc⁠⁠⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠⁠⁠https://www.thriving-on.com/1-1-coaching⁠⁠⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, our very own Thriving On Client shares his story of losing 30 lbs by eating MORE. He first came to us only eating 1600 to 1800 calories and working his butt off in the gym. It wasn't until he joined with Coach Ellen that he finally started to see results by first restoring his metabolism through reverse dieting. 6 months later, he is 30 lbs down, PRing in the gym, and finally feeling like his body is reflecting his hard work. If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠⁠https://www.facebook.com/groups/thrivingoncoaching/⁠⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠⁠ TikTok- ⁠⁠https://www.tiktok.com/@thrivingonkc⁠⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠⁠https://www.thriving-on.com/1-1-coaching⁠⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, my friend and fellow nutrition coach, Christy Cambell, was wonderful enough to GET REAL with us about: - her journey to becoming a coach - the struggle of prioritizing yourself as mom and how to overcome it - unrealistic expectations of what a pregnancy journey is "supposed it be" according to social media - and more Towards the end, both Christy and I discussed our divorces and our own personal journies of healing through that. You can find Christy Cambell on IG https://www.instagram.com/christymaecampbell/ If you have any questions or want dope community with like-minded people, join the Surviving to Thriving Community and we can answer them there for you: ⁠⁠https://www.facebook.com/groups/thrivingoncoaching/⁠⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠⁠ TikTok- ⁠⁠https://www.tiktok.com/@thrivingonkc⁠⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠⁠https://www.thriving-on.com/1-1-coaching⁠⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, one of our very own Thriving On clients, Nicole, agreed to come on to the podcast to share her inspiring story of overcoming insulin resistance and being on Metformin to losing 5 pant sizes, getting off of her medication completely gaining food freedom, being able to live her life and so much more. She shared what she and Coach Tobi worked on to help achieve all of this in hopes that you guys can take away some tactical things to apply to your fitness journey. Most people see the before and after picture, but we wanted you all to see behind the scenes of what it took her to achieve these goals through nutrition, fitness, and mindset. If you have any questions, join the Surviving to Thriving Community and we can answer them there for you: ⁠https://www.facebook.com/groups/thrivingoncoaching/⁠ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠⁠https://www.instagram.com/thrivingonkc/⁠⁠ TikTok- ⁠https://www.tiktok.com/@thrivingonkc⁠ If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: ⁠https://www.thriving-on.com/1-1-coaching⁠ If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠⁠https://legionathletics.rfrl.co/8e2xn⁠⁠

In this episode, I explained step by step what I would do if I had to start from square one in 2024 to lose fat without eating 1200 calories or extreme quick fixes that don't work long term. As a side benefit, this would also have saved me years of effort, thousands of dollars, and a lot of peace of mind. It took me 12+ years to finally get myself out of the yo yo dieting hole, but that is because I didn't have anyone to teach me how to do it right. My hope is that I can be that person for you by sharing what I would do so you can make 2024 your year! If you have any questions, join the Surviving to Thriving Community and we can answer them there for you: https://www.facebook.com/groups/thrivingoncoaching/ You can also always DM me on IG as well: Follow me on Social Media: IG- ⁠https://www.instagram.com/thrivingonkc/⁠ TikTok- https://www.tiktok.com/@thrivingonkc If you want to learn more about Thriving On and what we do, or join the fam, take a gander at our website below: https://www.thriving-on.com/1-1-coaching If you want to save some money on supplements you can trust, head to Legion Supplements website and use our code to save you 20% off: Code: THRIVINGON ⁠https://legionathletics.rfrl.co/8e2xn⁠

In this episode, I share some significant changes that will not only be coming in my life but also within Thriving On in 2024. This is a heavy episode and took me about four takes to complete. At the end, I share the changes we are making to our services and some major goals of ours. Check out Thriving On and sign up for the waitlist for when we open our doors up again in a few weeks: www.thriving-on.com Join the Surviving to Thriving Community: https://www.facebook.com/groups/thrivingoncoaching/ Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Follow me on Social Media: IG- https://www.instagram.com/thrivingonkc/ TikTok- https://www.tiktok.com/@thrivingonkc

In this episode, I have an extraordinary guest, Andrew Garritson. Andrew has over 70 certifications and multiple degrees, is pursuing his Ph.D., and is in charge of the education side of NCI (one of the leading nutrition certifications around). Andrew has been one of the most influential people in my life in becoming a better coach and leader. I was lucky enough to get him on our podcast to talk about: - the problems we see with the nutrition and fitness industry - will AI take over and put coaches out of business? - the importance of communication-based coaching - and what are the most important things to focus on as a new coach This episode is full of knowledge bombs and can be helpful to ANYONE, not just coaches. Where to find Andrew: https://www.instagram.com/andrew.garritson/ Join the Surviving to Thriving Community: https://www.facebook.com/groups/thrivingoncoaching/ Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Learn more about Thriving On: https://www.thriving-on.com/1-1-coaching Follow me on Social Media: IG- https://www.instagram.com/thrivingonkc/ TikTok- https://www.tiktok.com/@thrivingonkc

In this episode, we talk to Thriving On client Brittany Knepp where she shares her story of: - of learning diet culture B.S. from a very young age - how she took action while being a single mother - breaking ties from the weight on the scale, defining her value - and what actions she took to improve her physical and mental health to be a better mother to her kids Apply for 1:1 Coaching: https://www.thriving-on.com/1-1-coaching Join the Surviving to Thriving Community: https://www.facebook.com/groups/thrivingoncoaching/ Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Follow me on Social Media: IG- https://www.instagram.com/thrivingonkc/ TikTok- https://www.tiktok.com/@thrivingonkc

In this episode, my close friend Jared Hamilton joins me to talk about the topics of - The 3 Main Reasons Why People Have A Poor Relationship with Food - Does Tracking Your Food Hurt Your Relationship with Food? - Our Honest Opinion On Body Positivity - and more Jared is a fellow nutrition and fitness professional specializing in an area that most people need help with; rarely does anyone know how to coach it effectively. Jared is one of the best in the game and has helped hundreds of people fix their inner game issues to help them see the results they want and keep it for life. Where you can find Jared Hamilton: Dieting From The Inside Out Podcast Spotify Youtube Follow him on social media: Tiktok Instagram Join the Surviving to Thriving Community: https://www.facebook.com/groups/thrivingoncoaching/ Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Learn more about Thriving On: https://www.thriving-on.com/1-1-coaching Follow me on Social Media: IG- https://www.instagram.com/thrivingonkc/ TikTok- https://www.tiktok.com/@thrivingonkc

I had spent days trying to figure out what I should say for a post-holiday "fitness expert" obligatory motivational podcast episode, and I couldn't think of anything. My heart was just not in it. Right now, every fitness professional is cramming down your throat on what you "should" or "should not do after the holidays. "Earn that turkey." "Go burn off that pie." "Oh, by the way, I'm going to leverage your emotions and pretty much guilt you into buying my shit for my own personal gain." This shit is one of the main reasons why I had such a toxic relationship with this time of year. So, instead, I listened to my heart, put the mic on, and decided to do a podcast on what I wish I had heard from professionals during the holiday season. I shared the lessons that I learned through my own journey of lots of trial and error (lol) that helped me make real change and be incredibly proud of the outcome of the holiday season instead of dread and self-loathing. If you're interested in listening, I'd love that. Maybe it'll be the help you need during this time. If you're looking to escape the noise, I also fully support that. I'm personally annoyed myself and don't blame you one bit, haha Either way, I hope you are having a great holiday season. Keep making memories and living your best life. All the love, KC Join the Surviving to Thriving Community: https://www.facebook.com/groups/thrivingoncoaching/ Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Learn more about Thriving On: https://www.thriving-on.com/1-1-coaching Follow me on Social Media: IG- https://www.instagram.com/thrivingonkc/ TikTok- https://www.tiktok.com/@thrivingonkc

In this episode, I shared our old training in the Surviving to Thriving Community about how chronic stress is holding you back from looking, feeling, and thinking the way you want. But most people we work with would say that being busy and stressed is their way of life. So the answer is to become MORE RESILIENT TO STRESS. In part 1, we discussed stress, its impact on the body, and common symptoms of chronic stress. If you haven't heard this episode yet, I suggest first hitting pause and listening to part 1. In Part 2, I go over ways you can take action today with simple but effective evidenced-based methods to improve your resilience to stress so you can become the best version of yourself and live your best life. Join the Surviving to Thriving Community:   / thrivingoncoaching   Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Learn more about Thriving On: https://www.thriving-on.com/1-1-coaching Follow me on Social Media: IG-   / thrivingonkc   TikTok-   / thrivingonkc  

In this episode, I shared our old training in the Surviving to Thriving Community about how chronic stress is holding you back from looking, feeling, and thinking the way you want. But most people we work with would say that being busy and stressed is their way of life. So the answer is to become MORE RESILIENT TO STRESS. In part 1, we discuss what stress is, its impact on the body, and common symptoms of chronic stress. In Part 2, I go over ways you can take action today to make you more resilient to stress so you can become the best version of yourself and live your best life. Join the Surviving to Thriving Community: https://www.facebook.com/groups/thrivingoncoaching/ Legion Supplements: Get 20% off your first order and double the reward points by using code THRIVINGON https://legionathletics.rfrl.co/8e2xn Learn more about Thriving On: https://www.thriving-on.com/1-1-coaching Follow me on Social Media: IG- https://www.instagram.com/thrivingonkc/ TikTok- https://www.tiktok.com/@thrivingonkc