The Basics of Balance

Protein intake isn't one size fits all. Following a generic number you found online, or copying what someone else eats, isn't going to get you where you want to go.It's also not an arbitrary number that your coach came up with - there are variables that determine how much protein you need to eat, and I cover those variables in this episode to help you understand how your age, weight, height, gender, activity level, type of training, and your goals affect what your intake should be.Because the right amount of protein for a 45-year-old woman in a strength training program looks very different than it does for a 28-year-old doing mostly cardio. And a blanket RDA was never going to capture that.If you've been guessing at your protein intake or following a generic recommendation, this episode will help you understand what actually goes into finding the right number for you.Topics covered:→ The old RDA guidelines for protein intake compared to the updated guidelines→ How age, weight, height and gender factor into your protein needs→ Why your training type and activity level shift the equation→ How your specific goals change your protein targets→ What to do with this information to start eating with more intentionHave a question or topic you want covered on the show?  https://forms.wix.com/f/7052348738324398977Join the newsletter for more brain gainz:  https://forms.wix.com/r/7064968032702955562Ways we can work together:1:1 Coaching Application:  https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me — Training Membership4x/week  https://coach.everfit.io/package/EQ6640473x/week  https://coach.everfit.io/package/JR998021Custom Nutrition Plan https://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V#proteinintake #nutritiontips #nutritioncoach #highprotein #macros #strengthtrainingforwomen #fatloss #healthyhabits #nutritioncoaching #proteinfood

Ever felt bummed when you didn't burn hundreds of calories in your workout? Ever felt like you need to feel sore after a workout otherwise you didn't push hard enough and surely "that's" the reason why you're not seeing progress?We've been sold the idea that soreness means progress and calorie burn means a good workout. But here's the truth: chronic muscle soreness is a sign your body isn't recovering, and if you're not recovering, you're not making progress. And calorie burn from your actual workout? It matters the least when it comes to changing your body composition.I'm breaking down why we chase these metrics, what they're actually telling you, and what to pay attention to instead. → Why soreness is a red flag, not a trophy → What soreness actually is and when it becomes a problem → Why calorie burn from exercise is the wrong thing to chase → What actually indicates your training is workingIf you're stuck in the cycle of chasing soreness and calories and still not seeing results — this one's going to shift how you view your workouts and reframe how you think about "effort" to keep you focused on what matters so you stop spinning your wheels and see the progress you're working for. 📬 Have a question or topic you want covered on the show?  https://forms.wix.com/f/7052348738324398977📩 Join the newsletter for more brain gainz:  https://forms.wix.com/r/7064968032702955562Ways we can work together:1:1 Coaching Application:  https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me — Training Membership 4x/week  https://coach.everfit.io/package/EQ664047 3x/week  https://coach.everfit.io/package/JR998021Custom Nutrition Plan https://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V#fitnessmyths #workoutrecovery #strengthtraining #soremuscles #strengthtrainingforwomen

Yu can eat healthy and still not see progress. You might be doing everything "right" — and still missing the point.Because here's the truth — healthy eating has general standards we should all strive for, like getting enough protein, fiber, and micronutrients.But we forget - Healthy is not an objective term. It's subjective to the person, their goals, their background. In this episode of The Basics of Balance, I’m talking about how you can still be missing key nutrients, eating more than your body needs, or making it nearly impossible to lose weight — even while eating "clean."In this episode we cover: Why healthy eating is not the same as a weight loss plan The general standards we should strive for — protein intake, fiber, micronutrients — and why they matter Why logging might be beneficial for some but not for all Why generic nutrition advice can still leave you nutrient deficient How you can be eating too much healthy food and stalling your weight loss without realizing it How you can lose weight eating junk food and gain weight eating clean Why organic doesn't automatically mean healthier Why some people need to push harder in their workouts while others need to give themselves permission to rest How to stop following a one-size-fits-all approach and start understanding what YOUR body actually needsThis episode will finally give you some answers if you feel like you’re eating healthy but spinning your wheels.💬 Comment below — Have you ever followed all the "healthy" rules and still felt stuck? What did that look like for you?📬 Have a question or topic you want covered on the show? 👉 https://forms.wix.com/f/7052348738324398977📩 Join the newsletter for more brain gainz: 👉 https://forms.wix.com/r/7064968032702955562🤝 Ways we can work together:1:1 Coaching Application: 👉 https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me — Training Membership 4x/week 👉 https://coach.everfit.io/package/EQ664047 3x/week 👉 https://coach.everfit.io/package/JR998021Custom Nutrition Plan 👉 https://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V

Do you actually know why you're trying to eat more protein — or are you just doing it because someone told you to?In this episode of The Basics of Balance, I'm sharing 8 reasons why eating enough protein matters, even if you don't care about building muscle or making physical changes. The intentions behind your actions matter, and I hope these reasons give you something deeper to hold onto — especially on the days it's not easy.The more you understand why you're doing something, the more likely you are to actually make it happen.Subscribe for more brain gains to help you focus on the basics of what a healthy & balanced lifestyle can look like.Comment below - What are some reasons YOU prioritize protein in your diet?  Do you have a question you want me to answer on the show or a topic you want me to cover? Fill out the form below and let me know!https://forms.wix.com/f/7052348738324398977Join my newsletter for more brain gainz:https://forms.wix.com/r/7064968032702955562Ways we can work together:1:1 Coaching Application:https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me Training Membership4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR9980211x Custom Nutrition Planhttps://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V#BasicsOfBalance #ProteinMatters #EatEnoughProtein #HealthAndWellness #MindfulEating #ProteinTips #WellnessJourney #NutritionPodcast #HealthEducation #IntentionalHealth #ProteinIntake #HealthyEating #NutritionTips #WellnessPodcast #EatMoreProtein #IntentionalLiving #NutritionEducation #HealthTips #ProteinGoals

Dealing with injuries — doesn’t mean you stop training or lower your expectations for how you feel in your body.Similarly, we don't have to accept the narrative that assumes a lower quality of life as we age, in living with age related injuries that stem from living a sedentary lifestyle and losing muscle as a result. In this episode, I talk about how strength training can support healing and quality of life when your body has limitations. We dig into how movement helps you adapt and stay active without ignoring pain or pushing through things that don’t make sense anymore.I share real client examples and explain how we find what is possible instead of focusing on what’s off-limits — so training becomes something that supports your life, not something you have to “earn back” later.This episode is for anyone managing injuries, getting older, or wanting to stay strong without burning themselves out or giving up on their body.Because movement helps you heal + get more out of life.#StrengthTraining #TrainThroughInjury #InjuryRecovery   #MovementIsMedicine   #FunctionalStrength #sustainablefitness #basicsofbalance #habitconsulting Do you have a question you want me to answer on the show or a topic you want me to cover? Fill out the form below and let me know!https://forms.wix.com/f/7052348738324398977Join my newsletter for more brain gainz:https://forms.wix.com/r/7064968032702955562Ways we can work together:1:1 Coaching Application:https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me Training Membership4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR9980211x Custom Nutrition Planhttps://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V

In this episode, I talk through a real client situation and how I’m approaching the next phase of their journey, going from a bulk to working towards a cut/deficit. I cover the habits we’re prioritizing, how calorie and macro targets are determined, and why consistency matters more than constantly changing strategies.This is a practical explanation of how nutrition coaching plays out with real people.Topics include nutrition coaching, calorie targets, macros, habit consistency, individualized programming, and how we’re going to make progress together.Do you have a question you want me to answer on the show or a topic you want me to cover? Fill out the form below and let me know!https://forms.wix.com/f/7052348738324398977Join my newsletter for more brain gainz:https://forms.wix.com/r/7064968032702955562Ways we can work together:1:1 Coaching Application:https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me Training Membership4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR9980211x Custom Nutrition Planhttps://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V

This episode of The Basics of Balance is a little different. We’re talking about New Year goals—but not in the usual “do more, track everything, optimize harder” way.I share what I’m personally doing differently this year: fewer metrics, less tracking, fewer notifications & opening up about how chasing numbers in business last year led to burnout, and why I’m choosing to step back, trust God’s plan & timing, and focus on what I’m actually good at: coaching.We're talking through some simple goals for the year—pull-ups, daily steps, staying consistent with workouts—and how that connects to nutritional periodization with clients. Just like athletes have on-seasons and off-seasons, regular people do too. You’re not a robot. You don’t need to be “on” 24/7 to make progress & learning how to periodize your goals to fit your life can make it easier to keep going. If you’ve felt overwhelmed by tracking, dieting, or trying to control every outcome, this episode is for you.🎧 Listen now and start the year with a plan that’s realistic, human, and sustainable.#NewYearGoals #FitnessWithoutBurnout #NutritionPeriodization #TheBasicsOfBalanceDo you have a question you want me to answer on the show or a topic you want me to cover? Fill out the form below and let me know! https://forms.wix.com/f/7052348738324398977Join my newsletter for more brain gainz:https://forms.wix.com/r/7064968032702955562Ways we can work together: 1:1 Coaching Application:https://form.jotform.com/habitconsulting/coachingapplicationTrain With Me Training Membership4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR9980211x Custom Nutrition Plan https://checkout.square.site/merchant/ML7X4SRS7V5FV/checkout/O6K2ROWQXKXKWVZ5FLXLTM2V

In this episode of The Basics of Balance, we break down why strengthening complementary and accessory muscle groups is essential for getting stronger, building muscle, and avoiding injury.Using two real client scenarios, we explain how focusing only on the “target” muscle can slow progress—and how training the muscles that support movement leads to better results and safer workouts.This episode is perfect for anyone looking to tone up, build muscle, and train smarter.🎧 Subscribe for more strength training tips and injury-prevention insights.#StrengthTraining #MuscleBuilding #InjuryPrevention #FunctionalTraining #TheBasicsOfBalanceWas there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!https://forms.wix.com/f/7052348738324398977Looking for a structured strength training program that focuses on helping you get stronger & build muscle for just $25/month with no commitment outside of the commitment you make to yourself to show up, do your best & keep going?!4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR998021

All movement has value, but knowledge is power and understanding what kind of movement is best for the goal(s) you are chasing will prevent you from feeling frustrated from investing time & effort without seeing the results you were hoping to see.In this episode I'm discussing a specific example in how right now wearing weighted vests in an effort to build muscle are all the rage... but when we dig deeper to understand how we build muscle we can know that's not how we build muscle and shift our focus to movement that WILL help us achieve that result.We're approaching the new year when many will fall for distractions like this & I hope this episode is a helpful resource for you to cut through the noise.Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!https://forms.wix.com/f/7052348738324398977Looking for a structured strength training program that focuses on helping you get stronger & build muscle?Come train with me for just $25/month with no commitment or strings attached - just gainz, weekly encouragement and simple yet effective programming to keep you moving forward!4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR998021

When the goal is to build muscle & get stronger, it’s not enough to “lift weights”. We have to lift heavy enough to send a signal to our muscles to grow. If we don’t lift heavy enough, we simply won’t see the changes we want to see. However, “heavy” is relative to many factors.In this episode, I’m going over some of those factors that affect our ability to lift heavy and also shed light on how heavy can mean more than just high # of lbs lifted depending on how an exercise is programmed. Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!https://forms.wix.com/f/7052348738324398977Looking for a structured strength training program that focuses on helping you get stronger & build muscle?Come train with me for just $25/month with no commitment or strings attached - just gainz, weekly encouragement and simple yet effective programming to keep you moving forward!4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR998021

There are phases of our journey where we push, and phases when we coast & maintain. As we approach the holiday season, consider if the holidays is a time for you to push & be disciplined... or a time to coast. You're a human not a robot & can't be "on" 24/7. Rather than trying to learn something new or try to do more, what if you allowed yourself to simply let what you've already mastered marinate, keeping you tethered to your goals but also making room for LIFE with busier schedules & flavors that help make the holidays special to you?Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!https://forms.wix.com/f/7052348738324398977Looking for a structured strength training program that focuses on helping you get stronger & build muscle?Come train with me for just $25/month with no commitment or strings attached - just gainz, weekly encouragement and simple yet effective programming to keep you moving forward! 4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR998021

It's been a minute - let's catch up! In this episode we're just getting things going again & I'm sharing a little of what life has been like during my... let's call it "technology" break over the last few months. It's OK to take breaks & recalibrate parts of your life, especially if it helps you show up even better for yourself & those around you. Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below!https://forms.wix.com/f/7052348738324398977Looking for a structured strength training program that focuses on helping you get stronger & build muscle, that includes weeks like Dropset week to make sure we're pushing enough, but also includes Deload weeks to make sure we're helping our body recover to keep moving forward?A brand new 7-week training cycle starts Monday 4/14 (with a new cycle starting every 7 weeks). Try your first month for only $10 with no contract to help celebrate 4 years of Habit Consulting! Use either link to sign up for the frequency that works best for you, and use the code HABIT40 to save 40% at checkout (through 4/13)4x/week: https://coach.everfit.io/package/EQ6640473x/week: https://coach.everfit.io/package/JR998021

In this episode we're going over a listener suggested topic, to better understand Deload week. Lifting with enough intensity is crucial to get stronger, but if we're not giving our body enough rest & opportunities to recover (like implementing a Deload week), our body will struggle to get stronger, and the risk of injury increases. Was there something I said on the show that you want to know more about? Have a topic you'd like me to cover? Fill out the form below! https://forms.wix.com/f/7052348738324398977Looking for a structured strength training program that focuses on helping you get stronger & build muscle, that includes weeks like Dropset week to make sure we're pushing enough, but also includes Deload weeks to make sure we're helping our body recover to keep moving forward?A brand new 7-week training cycle starts Monday 4/14 (with a new cycle starting every 7 weeks). Try your first month for only $10 with no contract to help celebrate 4 years of Habit Consulting! Use either link to sign up for the frequency that works best for you, and use the code HABIT40 to save 40% at checkout (through 4/13)4x/week: https://coach.everfit.io/package/EQ664047  3x/week: https://coach.everfit.io/package/JR998021

In the last episode, we talked about HOW to measure progress, in this episode we're talking about what AFFECTS that progress. Spoiler alert - there's a lot of things that affect the scale that rarely require intervention & just something to observe. We're also discussing how practicing a few foundational habits can help reduce overall stress (that affects the scale) + helps improve your overall health from a foundational level (instead of focusing on specifics like cortisol or blood sugar spikes), because when we focus on the basics, we don't have to focus as much on the specifics. I want to hear from you!Do you have a question on something I covered on the show or a topic you'd like to know more about? https://forms.wix.com/f/7052348738324398977

Did you know you can lose fat without losing weight? Did you know it's not normal to deal with soreness after every workout or dealing with gas/bloating?That's why today we're talking about how to measure progress, because if we're only using the scale to tell us how we're doing, we’re definitely missing out on recognizing progress in other progress markers such as losing inches & having our clothes fit differently.We also don’t want to sacrifice our overall health to reach our physical goals, and learning how to monitor your biofeedback, in addition to physical progress, can help you better gauge how we’re doing and see the big picture.I want to hear from you!Do you have a question you want me to answer on the show or a topic you want me to cover?https://forms.wix.com/f/7052348738324398977

Today we're talking about how recognizing how important our intentions behind our actions really is, in helping us "show up" in our journey. Our mindset is one of the biggest factors in either helping or hindering our ability to find ways to move forward and see the changes we want to see. I want to hear from you! Do you have a question you want me to answer on the show or a topic you want me to cover?https://forms.wix.com/f/7052348738324398977

We're talking about all things EXERCISE - breaking down the basics, and helping cut through a lot of the confusion out there as it relates to what the best type of exercise is for your goals and how there's so many more benefits to being active than just to reach physical goals. I want to hear from YOU! Do you have a question on something I covered? Do you want to discuss the best type of exercise for YOUR goals? What are some trends we see out there and how can I help cut through the [email protected] 

Today we're talking about all things motivation, discipline & consistency and how much of our ability to "show up" for ourselves has more to do with recognizing it's not always easy to show up, and how sometimes giving ourselves permission to "show up" differently each day depending on the challenges & opportunities that each day brings, instead of holding ourselves to the same standard each day, helps shift our focus to what we CAN do each day to keep momentum building. Do you struggle staying motivated, disciplined or consistent in your journey? I want to hear from you! Email [email protected] & let me know how I can help YOU in your journey! 

What to expect on the show, what's my background, how I got into this whole health & fitness lifestyle that led to coaching, and what I focus on with coaching to help as many people as I can find the balance between life & goals and focusing on the basics to help improve our health, see results AND feel our best. Ok, enough about me. I want to hear from YOU!Have a question you want me to answer? Have a topic you want me to cover? Want to collaborate?Email [email protected]  & I'll answer your questions to help you keep going in your journey!W: habit-consulting.comIG: @habitconsulting