Strong, Well Fed and Outspoken

Well that escalated quickly! Today Rusty's in the hot seat as Nel puts her through a blind ranking of upper and lower body exercises, cereals, healthy habits, and what we're calling the chaos round. What we want to know is which answer surprised you most?Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?

Most people don’t have a problem with making progress. They don't have a probelm losing fat or gaining muscle. They dont need a gut health blitz or a healing phase. They have an over-information problem. The fitness industry is flooded with healing phases, hormone protocols, personal biases, cleanses and detoxes. The information isn't wrong but it's often applied incorrectly.Most of what you hear isn’t completely wrong, it’s just being applied to the wrong personAt the wrong timeIn the wrong phaseAnd thats why you continue to feel stuck.If you want results, you don’t need more hacksYou need the right structure applied at the right timeNo matter what you have going on - you are not broken. You might just be following advice that sounds smart but doesn’t actually workToday we're breaking down some of the common fitness and diet topics we continually see being pushed on social media and why most of them are keeping you exactly where you are. See you inside!Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?

Goals are fun. Goals are exciting. The problem is that focusing on your goal will never help you actually achieve them. So if youre struggling to make progress it's probably not because you have a goal setting probelm - it's because you have a habit problem.It’s easy to be obsessed with the idea of losing weight, building muscle, having more confidence, feeling more in control around foodBut very few people are obsessed with: eating protein consistently, getting their steps in, going to bed on time, or showing up when it’s inconvenientAnd that’s why nothing sticksGoals are exciting but habits are what actually change your life.Today we’re sharing the habits we fell in love with that helped us achieve our goal (and in typical fashion, they’re prettty unconventional)Remember, if you only ever try to rise to your goals - you fall to your habits.So here’s the shift: Stop asking“How fast can I get there?”and start asking“Can I do this again tomorrow?”That’s how we build momentumSee you insideStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?Chapters00:20 Introduction and Nickname Dynamics03:20 The Importance of Specific Goals09:18 The Power of Visualization and Anticipation12:23 Recognizing Habits Over Goals15:25 Finding Joy in Daily Habits18:23 Habit Stacking for Success21:20 Creating a Supportive Environment for Habits24:06 Using Music and Motivation in Workouts26:40 Finding Joy in Fitness29:38 Breaking the Mold: Redefining Fitness Norms32:55 Empowerment Through Small Changes37:11 Colorful Eating: A Visual Approach to Nutrition39:23 Intuitive Eating and Mindful Habits43:04 Creating a Positive Gym Environment46:20 The Power of Imagination in Workouts49:35 Building Community and Sharing Habits

What happens when life happens? What happens when your kiddo gets sick, work needs you to stay late, you're stuck in an aiport/bus station/traffic or accidently bring the dogs food for lunch (true story). How do you keep making progress when you feel your only option is to eat off plan? And more importantly, how do you do it without feeling bad about it? In todays episode we're teaching you how to make the best decision when the only decision is to not follow your plan AND how to do it without feeling guilty about it. See you insideStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?Chapters00:30 Chaotic Start and Episode Introduction02:33 Understanding the Reality of Eating Off Plan04:39 The Power of Pivoting in Daily Life07:40 Learning from Mistakes and Imperfections09:40 Changing the Narrative: No Loss, Only Lessons11:40 The Impact of Mindset on Progress13:31 Challenging Negative Self-Talk15:36 Using Whimsy and Humor to Detach from Guilt17:32 The Power of Perspective and Self-Compassion22:44 Practical Tips for Pivoting in Real-Time29:43 The Importance of Mindset Over Single Decisions30:48 Wrapping Up and Next Episode Preview

You’re not stuck because of food. You’re stuck because you secretly keep asking yourself: “What can I get away with?”Can I skip this workout?Can I have this extra snack?Can I be “good enough” today and try harder tomorrow?The problem is this mindset keeps you stuck iin the same place forever, because instead of building momentum - you’re constantly negotiating with yourself.But here’s the crazy thing. If you’re always looking for ways to avoid the process…you probably don’t like the process you’re in.Its not that you need more discipline.Its not that you need more restriction.Its that you need a process you don’t feel the need to escape from.Because when you actually feel good about what you’re doing…you stop trying to sabotage it.So if you’ve ever felt like you’re “trying" but not actually moving forward - this one’s for you.Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and that's why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?Chapters00:30 Introduction and Personal Updates03:36 Health Challenges and Dietary Changes06:26 The Mental Trap of Self-Sabotage12:28 Understanding Self-Sabotage and Its Impact17:30 Shifting Mindsets for Better Results18:04 The Importance of Commitment Over Negotiation22:34 Making Commitments Stupid Simple29:38 Building Momentum Through Small Wins37:08 Flipping the Script on Self-Sabotage

What if you could go on vacation without ever thinking“I don’t want to gain weight,”“I don’t want to lose control,”“I’ll just be better when I get back" -In this episode, we’re breaking down how to setup healthy habits on vacation without a meal plan or calories so that you can enjoy your trip without feeling guit and without going into “eff it” mode.If you're ready to learn how to set boundaries that still give you freedom, how to walk into your trip excited and leave feeling proud - if you want to finally stop obsessing over food so you can enjoy yourself while you're there and on the flight home - this episode will change how you approach every vacay you ever take.Remember... you don’t need to choose between having fun and staying on track.You just need to decide what success looks like for you (before you get there)Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and that's why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?Chapters00:20 Introduction and Time Zone Confusion03:18 The Role of Nicknames in Identity06:17 Traveling and Reinventing Yourself12:22 Setting Goals for Vacation15:20 Understanding Weight Management on Vacation18:23 Making Conscious Food Choices21:16 Freedom Within Boundaries25:14 Movement and Activity on Vacation27:08 Overcoming the Effort Mentality31:10 Planning for Success on Vacation37:51 Embracing Your Power on Vacation

Your questions - our answers! We're a little late with our 9th Q+A but based on your questions, it was worth it! We're answering your questions on the reality of food noise, different shoulder press variations, our favorite breakfast foods, how to deal with disagreeing with a coach and more. Have a question? Leave it below! Our goal is to do a Q+A every 4 - 5 weeksOur 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and that's why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?Chapters00:20 - Introductions05:15 - Clients Who Disagree With Coaches11:57 - Arnold Press17:20 - Your Favorite Breakfast Lately23:07 - Supplement advice31:03 - "Food Noise"45:15 - Childhood Collectables50:10 - Lat Raises

Is it loving or is it sabotage?Putting others first"Treating yourself"Saying YES when you want to say NODelaying the Doctors aptDoom scrolling for hours to relaxStaying up past your bedtime to binge a seriesNot speaking your mindFor most people the boundaries between self love and self sabotage are blurry, leaving them in a constant state of shame, blame, frustration, and guilt. Its time to redefine what self love actually is, what it looks like, and how to use it in a way the leaves you feeling more confident, empowered, and sure of yourself.Are you ready?Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and that's why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powderhttps://www.armsracenutrition.com/products/isolate?Chapters00:20 - Introduction04:33 - Understanding Self-Love and Its Importance08:27 - The Challenge of Prioritizing Self-Love12:11 - The Cycle of Neglecting Self-Care13:24 - Redefining Self-Care Beyond Treating Yourself18:35 - True Self-Love: Making Beneficial Choices20:50 - Discipline as an Act of Self-Love22:24 - The Importance of Communication and Self-Love24:52 - Balancing Self-Care and Responsibilities28:40 - Finding Time for Yourself30:45 - The Power of Small Moments35:41 - Asking for Help and Letting Go40:01 - Homework for Self-Love and Growth

Everyday there's something to stress about.In todays climate stress has gone from daily to hourly.No matter where you look, what you watch, the things you read -Between work, family, constant notifications, the pressure of everyday life - there's always something that can disrupt your peace.So what do you do?You find ways to regulate.The truth is stress is a permanent part of life - but being overwhelmed, doesn't have to be.In this episode, we’re sharing the real strategies we use to regulate our nervous system, slow down our mind, and come back to ourselves when life feels overwhelming.Whether its rotting on the couch or reading a smutty book, inside you'll find practical tips and tricks without the "perfect morning routine" b/s.We also dive into how naming stress, setting boundaries with your environment, and building moments of stillness can change how you respond to pressure instead of reacting to it.The goal isn't to eliminate stress - it's to find clarity, calm, and connection while we move through it.See you insideStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and that's why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?Chapters00:20 - Introductions01:48 - The Importance of Going Analog02:50 - Understanding and Regulating Our Nervous System06:31 - The Impact of Daily Stressors10:56 - Identifying and Naming Stress12:23 - Practical Strategies for Stress Regulation20:16 - Setting Boundaries with Technology25:58 - The Power of Journaling and Self-Reflection30:04 - Calming Techniques and Personal Experiences33:05 - Finding What Works for You36:00 - The Role of TV and Music in Relaxation38:29 - The Importance of Presence and Mindfulness42:18 - The Power of Physical Connection44:00 - Managing Stress and Emotional Responses50:28 - Spirituality and Community in Regulation

We all need to pick ourselves up from being knocked down from time to time. The worst is when WE are the ones who did the knocking. STOP IT! Don't let yourself be the reason to not try, not push or not succeed!Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate? keywordsself-sabotage, personal growth, positive self-talk, fitness journey, emotional triggers, food choices, motivation, mental health, accountability, lifestyle changes takeawaysSelf-sabotage often stems from negative self-talk.Recognizing patterns of self-sabotage is crucial for growth.Positive affirmations can change your mindset.Taking action immediately is more effective than waiting for the 'perfect' time.Meeting yourself where you are is essential for progress.Your environment can influence your choices and behaviors.Food choices can be tied to emotional triggers.Treating yourself should not lead to guilt or negative feelings.Building momentum is key to achieving long-term goals.Start small and focus on one change at a time. summaryIn this episode, Rusty and Alana explore the theme of self-sabotage, discussing how negative self-talk and emotional triggers can hinder personal growth. They emphasize the importance of positive affirmations, taking immediate action, and creating a supportive environment. The conversation also delves into the complexities of food choices and the 'treat yourself' mentality, encouraging listeners to build momentum through small, manageable changes in their lives.TitlesBreaking the Cycle of Self-SabotageEmpowering Yourself Through Positive Self-Talk sound bites"I should buy a watch or something.""You deserve to be successful.""Stop putting it off till tomorrow."Chapters00:00 Introduction02:31 Self-Sabotage: Recognizing Patterns06:34 The Power of Positive Self-Talk10:29 Taking Action: Stop Procrastinating14:29 Meeting Yourself Where You Are16:38 Affirmations and Self-Love17:33 Embracing Self-Compassion20:28 The Power of Environment and Choices24:32 Understanding Triggers and Temptations28:19 Redefining Treating Yourself30:32 The Importance of Immediate Action32:28 Building Momentum for Success

At one point or another you've probably participated in some form of self-sabotage. Take a breath, we've been there too. The good news is that if you can name it, you can change it aka any form of self-sabotage you're aware of, you can change. But what about the forms of self sabotage you don't even realize are self sabotage?What about the clothes you keep "just in case"What happens when you wake up feeling under the weather: do you push through and go to the gym or do you take the rest day?What if your kids don't want to eat your meal prep for dinner?Todays episode is all about the ways we secretly self-sabotage and why these often get confused as motivation, love, or disciplineStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIeChapters00:00- Introduction02:59 - Understanding Self-Sabotage06:02 - The Impact of Clothing on Self-Perception08:56 - Celebrating Small Wins11:57 - The All-or-Nothing Mentality15:01 - The Importance of Self-Love17:46 - Navigating Social Situations23:01 - Abuse vs. Commitment in Fitness25:54 - Knowing your own power37:01 - Conclusion and Homework Assignment

Can we be real with each other for a sec? Our health has been struga-lingggggggggggg. Hormones, new food sensitivities, a slacking thyroid, and a menstrual cycle that disappeared. In todays episode Nel and Rusty are sharing the reality of their own health struggles over the past year. The highs, the lows, the tears and the fears.Yes, we're coaches. No, we don't have it altogether.In fact, let us tell you how not together it's been Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Chapters00:00 - Introduction01:47 - Navigating Health Challenges as Coaches05:43 - Imposter Syndrome in the Fitness Industry08:27 - Personal Health Journeys: Nel's Story11:54 - Rusty's Health Phase Update17:11 - Tracking Metrics and Progress in Health21:38 - Embracing Vulnerability and Emotional Release25:40 - Balancing Self-Care and Coaching Responsibilities28:10 - Tracking Physical Symptoms and Their Impact32:52 - Recognizing and Addressing Delusions About Health37:46 - Implementing Changes for Better Health42:35 - Honoring Your Body's Needs48:28 - Unlearning and Relearning: A Journey to Wellness53:48 - Finding Comfort in Hard Days56:38 - Embracing Change and Self-Acceptance⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

You know what's sexy? Follow ThroughYou know what's even sexier then Follow Through? Showing up for YourselfYou know what follow through and showing up for yourself both have in common? ConsistencyIn todays episode Rusty and Nel are sharing how they're still able to follow through and show up for themselves consistently after more than 10 yearsshowing up consistentlyStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?Chapters00:00 - Introduction and Personal Touches03:00 - Exploring Consistency and Follow-Through05:50 - Daily Routines and Personal Schedules08:59 - The Importance of Morning Routines12:08 - Handling Unexpected Life Events14:58 - Building Resilience in Habits17:51 - Strategies for Meal Prep and Nutrition20:55 - Decision-Making Under Stress25:54 - Understanding Food Noise28:55 - Redefining Success and Consistency31:56 - Integrating Life and Fitness Goals34:54 - The Role of Discipline in Consistency37:53 - Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIeJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

Did you know that 80% of people quit their New Years Goal by mid February?80 PERCENTThe problem is that everyone convinces you to set New Years goals but no one teaches you how to follow through with those New Years goals. In todays episode, Nel and Rusty share how they broke out of being in the 80 percent club after being members for years and what you can do if your new years goals seem to end before March.Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?Chapters00:00 - Introduction to the Dynamic Duo04:00 - The Challenge of Follow-Through09:58 - The Importance of Planning15:55 - Realistic Goal Setting and Accountability21:52 - Small Changes, Big Impact29:01 - The Importance of Specific Goals33:38 - Finding Your Why38:36 - Self-Acceptance and Motivation45:48 - Sustainable Change Through Actionable StepsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

Rep or RPE? Spotting and macros? Stress face? Your favorite coaches, Nel and Rusty, break down what is common fitness and health lingo and expressions and why they are important. What is a "warm-up set" and when should you do one? What's the difference between RPE 6 and RPE 10?Chapters00:00 - Introduction to Gym Lingo01:17 - Understanding Reps, Sets, and Volume05:34 - Types of Sets: Supersets and Tri-sets10:11 - Exploring Workout Intensity and RPE21:47 - The Importance of Training to Failure40:23 - Tempo and Its Role in Workouts46:24 - Warm-Up Sets vs. Working SetsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

You have questions, they have answers! Another Q&A session with Coach Nel and Coach Rusty. When and why you should change coaches? How well does fasting work before a workout? How important is your support team? Don't be afraid to ask more questions in the comment section! We read them all! ;)Chapters00:00 - Introduction and Hair Transformation Stories03:01 - Navigating Coaching Relationships05:59 - When to Change Coaches08:49 -Training Fasted vs. Fed: The Debate12:01 - Context Matters in Nutrition and Training15:04 - Caloric Deficit: Daily vs. Weekly Perspective17:57 - Character Comparisons and Personal Reflections32:22 - Pop Culture Connections and Personal Identities35:35 - Understanding Over-Exercising and Its Impacts41:18 - Navigating Relationship Dynamics and Weight ChangesJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

Anyone can hire a coach, but hiring the right coach? That's a skill on it's own!In todays episode we help you figure out how to choose a coach that fits you. We cover everything from what you need: hype, motivation, a drill sergent, an empathizer?What to look for: big audience, flashy pictures, a good physique? How to know if a coach is worth the value or all hypeQuestions you should ask themQuestions they should ask youAnd the red flags you should definitely be aware ofIf you want results that stick in 2026 - it's time to hire someone that truly matches your needsStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?Chapters00:00 - New Year Reflections and Personal Joy04:22 - The Value of Hiring a Coach08:31 - Navigating Coaching Experiences12:01 - Identifying Quality Coaching18:16 - The Importance of Testimonials and Impact21:43 - Choosing the Right Coach24:52 - Red Flags in Coaching Relationships30:30 - Communication and Check-Ins43:25 - Expectations and Coaching Styles48:25 - Value vs. Price in CoachingJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

The only thing more harmful than following a diet is following a diet that's marketed as helpful when it's actually hurtfulThere are an astronomical amount of diets, cleanses, fasts and fat loss challenges being promoted to you as "the thing you're missing" every single day of the yearDuring New Years the amount only goes upInstead of telling you what to do, we want to give you the facts on why some diets work, why many diets fail, and why some diets sound helpful but are actually hurtful.Todays episode is all about helping you figure out the truth behind the diet. Let's dive in!Strength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate? Chapters00:00 Introduction 01:13 Setting Goals for 202602:34 Debunking Diet Culture08:19 Exploring Fasting as a Diet19:18 The Keto Craze27:42 The Dangers of 'What I Eat in a Day' Videos29:20 The Illusion of Influencer Diets36:43 Navigating Personal Nutrition38:16 The Vegan Diet: Pros and Cons42:58 Understanding 75 Hard: A Double-Edged Sword55:52 Sustainable Lifestyle Changes vs. Quick FixesJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

There's no doubt that New Years is exciting.In fact, it's more than that.With New Years comes the hope that this year will be different.And here's the truth: it can beIFYour consistency matches the effort required to reach your goals.In todays episode we're talking about why consistency matters more than motivation, and why relying on willpower alone can be extremely frustrating. We're going to breakdown some of the more common traps we see around goal setting and give you tips on how to build habits that habitually workStrength. Confidence. Control. Are you ready to build your most empowered life without extremes, shame, or ever "starting over" again? Our 1 on 1 coaching is a truly tailored to YOU experience. Let us build you a plan centered around you so that it meets you where you're at and gets you where you want to be. Our approach is practical, sustainable and realistic, and thats why it works. Fill out our a form here and lets hop on a call to chat about how we can help you: https://form.typeform.com/to/Mww2x6VL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate? Chapters00:00 New Year, New Goals: The Excitement and Challenges Ahead05:58 The Motivation Trap: Why Consistency Matters More11:53 Overcommitment: The Downfall of New Year Resolutions23:58 Building Sustainable Habits: The Key to Long-Term Success36:05 The Illusion of Motivation: Finding Real Solutions51:53 Planning for Real Life: Strategies for Lasting ChangeJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠: https://missfrizzlesfitness.org/Want to workout with ME on my app (A 3 day FREE Trial) ⁠https://missfrizzlesfitness.org/lite⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.frizzle/⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://www.instagram.com/coach.alana.nel/Get 15% off my favourite protein powder ⁠https://www.armsracenutrition.com/products/isolate?sca_ref=4307665.XvPNdkRHIe

As we head toward 2026, even thinking about goals can feel overwhelming, sometimes more overwhelming than actually doing the work. Coach Rusty and Nel sit down to talk honestly about the pressure that comes with New Year’s resolutions and why so many of them don’t stick. Together, they unpack what it really takes to build healthy habits that last, focusing on long-term change instead of quick fixes. They dive into the mindset behind dieting, why support and accountability matter, and how small, realistic steps can make a big difference. Most importantly, they encourage creating a plan that actually fits your life, your routines, preferences, and challenges, so health and wellness feel achievable, not exhausting.Chapters00:00 Introduction and Name Evolution05:57 New Year Resolutions and Goal Setting11:59 The Importance of Sustainable Change17:55 Personal Experiences with Dieting and Body Image23:59 Commitment to Change and New Habits25:50 Identifying What Works for You28:57 Evaluating Habits and Their Importance35:39 Establishing Forever Habits37:04 Understanding the Importance of Simplicity41:49 Creating Sustainable Goals46:38 Making Commitments Instead of ResolutionsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition, fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Mobility ebook ⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

We are back with round of Q & A questions! Today's questions range from everything from body image and the wild things we see on social media, to how muscle is actually built, to what to do with cravings during your period or working out when you’re not feeling your best.There’s also chat around favourite Christmas movies and traditions, because how can you not talk about that this time of year?It all wraps up with a little preview of what’s coming next: New Year’s goals, the whole “new year, new diet” trap, and how to approach January without burning yourself out by mid-month.Do you have a question for a future Q & A episode? Leave your question below!Timestamps00:00 Introduction and Greetings00:18 Seasonal Illnesses and Family Stories02:20 Q&A Introduction04:09 Body Image and Social Media11:29 Building Muscle and Maintenance Calories14:36 Favourite Christmas Movies20:45 Handling Period Cravings21:49 Understanding Period Cravings22:32 The Role of Progesterone and Blood Sugar24:38 Nutritional Strategies for Managing Cravings26:44 Hydration and Regular Eating Habits29:33 When to Work Out While Sick33:28 Favourite Christmas Traditions40:34 Adding Calories and Weight Loss43:17 Conclusion and Upcoming TopicsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠⁠Mobility ebook ⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠

Saying “no” is one of the hardest and most important skills to build. Whether it’s food, drinks, plans, or expectations from others, that tiny two-letter word can carry a whole lot of guilt with it. The holidays tend to turn up the pressure to say "no". This isn't just a December problem. Saying no shows up all year long.This one is all about getting more comfortable with the word “no” even when it feels awkward (practice makes perfect!). We might disappoint someone especially when it comes to food, drinks, and social pressure. It’s about learning how to hold your ground and finding interesting ways to say no or hold your ground. You don’t owe anyone an explanation for honouring your boundaries. From the treats left at work stations, to invitations to go out for dinner. There are options to say "no" that feel natural and doable.What are your favourite ways of saying no? Let us know in the comments.Timestamps:00:00 Introduction and Greetings01:01 Holiday Series Announcement01:54 Overcomplicating Things and Nerdy Discussions02:48 Holiday Challenges and Anxiety03:46 The Struggle of Saying No08:05 Practical Tips for Saying No12:17 Navigating Social Situations19:33 Office Snack Temptations23:05 Navigating Social Situations with Humor23:36 Dealing with Food Temptations at Work26:07 Handling Alcohol-Related Peer Pressure31:23 Strategies for Saying No to Loved Ones36:36 Practical Tips for Setting Boundaries41:03 Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠⁠Mobility ebook ⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠

The holidays are supposed to be fun, the lights, music, family, the smell of food everywhere but let's be real here, they can also make eating feel a little chaotic. Suddenly there are giant meals, endless appetizers, the pressure to drink more, and that feeling to “just have a little more.”We’ve all been there. That moment when you’re halfway through a second plate and thinking, Why did I do that? I wasn’t even hungry, it just happened.Let's talk about a more intentional approach to holiday eating. One that still lets you enjoy every tradition you love without walking away feeling stuffed, guilty, or out of control.We’re talking about real-life strategies that have helped us slow down and actually enjoy our meals: choosing what we want on our plates, sticking with a “one-and-done” approach to avoid the mindless refills, and being honest with ourselves about those sneaky bites, licks, and tastes we grab while cooking.Drinks are part of this approach too! Holiday cocktails are fun, but it’s way too easy to go overboard. Lets get intentional with our drinking, choosing drinks on purpose, planning ahead, and setting limits, and then adding two more :)Lets finish off with dessert. We’re big believers in enjoying dessert. Saving room for what you really want instead of forcing it just because it’s there.If holiday food has ever stressed you out or left you feeling like you “messed up,” this conversation is meant to feel like a deep breath. A reminder that you can enjoy the season, eat the things you love, and still walk away feeling proud of yourself.Timestamps:00:00 Introduction and Catching 00:55 Holiday Episode Kickoff 01:56 Navigating Holiday Meals 04:44 Overeating and Mindful Eating Tips 08:24 Intentional Eating Strategies 11:49 Avoiding Mindless Snacking 28:40 Managing Alcohol Consumption 29:14 The Sneaky Effects of Alcohol 30:17 Setting Intentional Limits on Drinking 31:20 Choosing Your Drinks Wisely 32:14 Planning for Alcohol During the Holidays 42:34 Managing Holiday Leftovers 48:23 Enjoying Desserts Mindfully 50:20 Final Thoughts and SupportJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠⁠Episode Links:Mobility ebook ⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠

Let’s be honest, the holidays aren’t just about twinkly lights, cute outfits, and your aunt’s famous casserole.They also come with opinions.So. Many. Opinions.Between the family member who insists you’re “too skinny,” the one who piles food onto your plate without asking, and the one who gets offended when you say “no, thank you" it’s no wonder the holidays can feel overwhelming before they even start.You are allowed to have boundaries AND you don’t need to apologize for having them.Your body doesn’t owe anyone a clean plate.You don’t have to eat to make someone else feel loved.And you do not need to justify your nutrition goals to anyone who decides to comment on your food.If you struggle with politely saying "no" without feeling guilty this ones for you. Seatbelts on. Boundaries up. Let’s go.Timestamps:00:00 Introduction00:47 Coordinated Outfits and Unplanned Twinning01:59 Holiday Episode Part 2: Navigating Social Interactions03:06 Setting Boundaries with Loved Ones04:46 Food and Identity: Personal Stories06:19 Challenging Childhood Food Beliefs12:40 Reevaluating Food Habits and Traditions19:19 Your Body Doesn't Owe Anyone a Clean Plate22:03 Setting Boundaries Without Guilt24:08 Declining Food Without Rejecting Love25:58 Handling Comments and Criticism34:03 Celebrating Your Quiet Wins35:52 Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠⁠Episode Links:Mobility ebook ⁠⁠⁠⁠Here⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠

The holidays are here and with them come parties, potlucks, and way too many snack tables. Between family dinners, office goodies, and trays of appetizers, it’s easy to find yourself picking at food all day without even realizing it.Here’s the truth: grazing isn’t always the enemy. It can actually work in your favour but only when it’s done with a little awareness and intention.With so many events (and so many snacks) this time of year, it’s easy to fall into mindless eating. It doesn’t have to be that way. Learning to notice when you’re grazing out of boredom, stress, or habit is the first step toward feeling more in control and still enjoying all your favourite holiday foods.If you’ve ever caught yourself circling the snack table one too many times, this episode is definitely for you.Timestamps:00:00 Introduction00:26 Holiday Season and Food01:49 Navigating Holiday Challenges05:06 Understanding Grazing08:23 Compulsive vs. Non-Compulsive Grazing11:59 Emotional and Situational Grazing17:52 Identifying and Addressing Grazing Habits22:38 Reflecting on Emotions Before Eating23:08 Benefits of Grazing23:22 Grazing for Different Lifestyles26:06 Intentional Grazing vs. Emotional Eating31:17 Practical Tips for Mindful Grazing34:07 Understanding Your Relationship with Food41:10 Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠⁠Here⁠⁠⁠⁠⁠Episode Links:Mobility ebook ⁠⁠⁠Here⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠

We’ve all been told to “find your why” . That deeper reason behind your fitness goals. Having a strong “why” is important, but it’s not enough on its own. What happens when your why just isn’t cutting it anymore? When motivation fades, life gets messy, and your goals start to feel more like pressure than purpose?What does it actually takes to stay consistent when your why isn’t enough? From the trap of perfectionism to the sneaky ways entitlement shows up in our expectations, this one’s all about the mental side of the journey.True progress comes from combining purpose with earned effort, realistic expectations, commitment through imperfection, self-compassion, and consistent planning.Are you tired of starting over? It’s not about being perfect it’s about learning how to keep showing up.Time Stamps:00:00 Introduction 00:55 The Importance of Having a 'Why'02:25 Struggles with Personal 'Why'07:30 Unrealistic Expectations and Entitlement12:40 Perfectionist Prison18:14 Commit to Continue20:09 Visualizing Self-Talk: Bully vs. Best Friend20:59 The Power of Positive Self-Talk21:41 Recognizing Small Wins23:24 Commitment to Progress23:51 The Importance of Planning26:04 Overcoming Resistance to Planning28:05 Decision Fatigue and Planning28:36 The Role of Mindset in Success33:17 The Garden Analogy: Mindset and Action35:19 Addressing Emotional Discomfort41:53 The Importance of Realistic Goals42:41 Coaching and Support45:13 Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠⁠Here⁠⁠⁠⁠Episode Links:Mobility ebook ⁠⁠Here⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠⁠HERE⁠⁠⁠⁠

What does it take to keep up with your teen’s busy schedule and properly fuel them? A lot of planning. Between early morning practices, after-school clubs, and late-night rehearsals knowing what and when to feed them can be can be tricky, but it doesn’t have to be complicated.In this episode we talk about what it takes to keep teens energized, focused, and performing their best, in both sports and the arts. There is no such thing bad or good snacks. It is all fuel, and this message needs to be driven home to our teens. Don't forget your water! Timestamps:00:00 Welcome Back! The Importance of Taking Breaks for Creativity01:16 Today's Topic: Extracurricular Fuel02:35 Personal Extracurricular Experiences08:00 The Role of Snacks in Extracurricular Activities10:57 Fueling Teens for Performance and Growth20:24 Early Morning Fueling Strategies25:45 Afternoon Sports Nutrition26:33 Importance of Bridge Snacks26:58 Combining Carbs with Fats and Proteins28:48 Snack Ideas for Afternoon Activities30:16 Second Lunch and Teen Nutrition32:57 Evening Sports and Light Snacks35:58 Post-Activity Nutrition42:51 Hydration and Electrolytes46:30 Final Thoughts and Practical TipsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠⁠Here⁠⁠⁠Episode Links:Mobility ebook ⁠Here⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠⁠HERE⁠⁠⁠

In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel tackle a wide-ranging Q&A session filled with listener questions about fitness, hormones, and mindset. They break down the most frustrating fitness buzzwords, unpack the science and controversy around peptides, and explain how Bioidentical Hormone Replacement Therapy (BHRT) can support women navigating perimenopause and menopause.Todays episode will dive into topics that impact many women, including how hormones, stress, and over-exercising can affect weight loss, muscle building, and recovery. They also discuss “sleepy glutes,” proper warmup strategies, and why working with the right professionals is key to sustainable results.As always, Rusty and Nel  keep things real — mixing education with laughter, personal stories, and even a debate about which books should be turned into movies. No matter your goals, or needs this episode offers both science-backed insights and a dose of relatable honesty.Timestamps:00:00 Introduction and Hosts' Welcome00:12 Q&A Session Introduction01:31 Fitness Terms That Drive Us Crazy06:30 Secret Judgments11:11 Thoughts on Peptides16:44 Bioidentical Hormone Replacement Therapy (BHRT)20:13 The Impact of Birth Control and Chronic Dieting20:47 Perimenopause and Hormonal Changes21:58 The Importance of Working with Professionals22:24 Addressing Sleepy Glutes and Fitness Myths25:27 Effective Warmup Strategies28:22 Books We Wish Were Movies32:25 Over-Exercising and Stalled Weight Loss39:24 Conclusion and Final ThoughtsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠⁠Here⁠⁠Episode Links:Mobility ebook Here⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠⁠HERE⁠⁠

In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel dive into the art of keeping meal prep simple, sustainable, and stress-free. They kick things off with a fun conversation about embracing individuality (their own experience with different hair textures) and then tie it into finding your own rhythm with nutrition and meal prep.Rusty and Nel share how meal prep doesn’t have to be complicated to be effective. From planning ahead to selecting easy protein and carb sources, Rusty and Nel break down how to create balanced meals that support your goals. No matter your current situation or goal (weight loss, muscle building stage, or building your own consistency of training, you'll learn practical strategies for batch cooking, adding variety, and involving your family in the process.If you are a busy mom, balancing work, life, relationships and schedules, this episode offers realistic, time-saving solutions that fit into everyday life. Rusty and Nel also share their favorite organization tools like using calendars, grocery delivery services, and Google Lists to help make meal prep easier and more consistent.If you’re ready to simplify your weekly nutrition routine and build sustainable habits that align with your lifestyle, this episode is your guide to making meal prep a seamless, empowering part of your health journey.Timestamps:00:00 Introduction and Hosts' Background00:28 Curly Hair Conversations02:17 Meal Prep Tips Introduction04:16 Personal Meal Prep Experiences10:43 Meal Prep Strategies and Planning19:52 Choosing Protein Sources for Meal Prep21:03 Incorporating Variety in Protein Choices22:37 Meal Prepping with Family Involvement24:19 Selecting Carbohydrates for Meal Prep26:41 Adding Fats to Your Meal Plan28:10 Creative Ways to Use Prepped Ingredients30:49 Practical Tips for Efficient Meal Prep33:49 Batch Cooking and Freezing Meals38:23 Using Technology and Services for Meal Prep40:46 Personalizing Your Meal Prep Style42:00 Conclusion and Final TipsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠Here⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠HERE⁠

In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel dive into the challenges of making nutrition changes that are too extreme, too fast. They break down why the “all or nothing” approach to food habits often backfires—and if you’ve ever found yourself yo-yoing between strict clean eating and giving up altogether, this episode is for you.With humour, honesty, and real-life stories (including a few protein shake mishaps and even a rotten watermelon incident), Rusty and Nel explain why sustainable nutrition habits matter more than quick fixes. They highlight the power of habit stacking—starting small with realistic food swaps, adding more vegetables, and slowly building healthy routines that actually last.For busy women, juggling family life todays conversation offers practical strategies to move away from rigid dieting rules and toward balanced, flexible eating. Anyone trying to reach their fitness or nutritional goals will benefit from the lesson of reaching for consistency not perfection. Look for long-term success, and make small, manageable steps that fit into your lifestyle.Timestamps:00:00 Introduction and Welcome00:16 Prelude and Protein Shake Mishaps01:14 Eating Habits and Mouth Breathing02:41 The All or Nothing Mentality04:44 Personal Weight Loss Journeys10:47 The Struggle with Food Changes14:59 Overcommitting and Meal Prep Challenges19:30 The Rotten Watermelon Incident19:41 The Struggles of Eating Clean21:38 Creating New Habits22:44 Elevated Coaching Philosophy23:21 Starting with Small Changes23:31 Practical Food Swaps25:43 Tracking and Analyzing Eating Habits28:36 Adding Instead of Replacing34:52 The Importance of Mindset38:27 Conclusion and Next StepsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Here⁠Want to workout with ME on my app (A 3 day FREE Trial) ⁠Here⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder ⁠HERE⁠

In the Season 2 premiere of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel dive into the power of gamifying your workouts to bring excitement and motivation back into fitness. Today’s episode centers on strategies to make exercise feel less like a chore and more like a rewarding game.From fitness trackers and step challenges to personal competitions and creative mental narratives, Rusty and Nel share real-life stories and proven techniques for making workouts more enjoyable. They explore how gamification can help with common struggles like boredom, loneliness, and plateaus, while also building consistency and confidence especially for busy women balancing work, family, and personal goals.Whether you’re focused on weight loss, muscle building, or improving self-confidence, this episode will give you practical ways to stay motivated and committed. With simple but effective strategies like tracking progress, rewarding small wins, or even switching up your gym environment, you’ll discover how gamifying fitness can help women in their 30s, 40s, and 50s sustain long-term results while enjoying the process.Timestamps:00:00 Welcome Back to Season Two!00:37 Listener Feedback and Future Plans01:47 Introducing the Hosts02:44 Gamifying Your Workouts03:37 The Importance of Competition09:57 Challenges in Staying Motivated16:15 Applying Gamification to Fitness18:29 Personal Gamification Stories19:11 Early Fitness Journey and Motivation21:12 Gamification Techniques in Fitness23:23 Competitive Gamification Strategies31:57 Consistency and Progress Tracking33:00 Family and Group Gamification36:09 Conclusion and Social Media EngagementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HereWant to workout with ME on my app (A 3 day FREE Trial) Here⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramGet 15% off my favourite protein powder HERE

In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel welcome their very first guest: Mark Breedon, the founder of Training Strong Women. Mark is a strength coach with a refreshing, weight-neutral approach that shifts the focus from aesthetic goals to building real confidence through strength training.This conversation is perfect for women who are tired of the constant pressure to shrink their bodies and instead want to feel empowered, strong, and capable of performing every day tasks. Mark shares his journey from a traditional weight-loss-focused trainer to a coach who helps women create meaningful, non-scale-related goals.You’ll learn what body neutrality really means, how to set strength-based goals that improve your confidence (not just your reflection), and why weight-neutral coaching can be a game-changer for women juggling work, family, and personal health. Plus, the trio dives into practical tips for measuring progress beyond the scale and what to do when aesthetic goals creep in.And in classic Strong, Well-Fed, and Outspoken form, the episode wraps up with a classic fun debate—sushi or cheese forever?If you’re working toward fat loss, muscle building, or simply becoming the most confident version of yourself while maintaining balance with nutrition and lifestyle, this conversation will empower you to rethink your approach.What You’ll Learn in This Episode:00:00 – Introduction and Welcome00:43 – Introducing Our Guest: Mark from Training Strong Women02:02 – Mark’s Journey to Weight-Neutral Coaching04:10 – From Weight Loss to Strength: Mark’s Fitness Origin Story08:07 – How Mark Trains Women to Build Confidence Through Strength16:12 – Body Neutrality Explained: What It Is (and Isn’t)23:49 – Client Success Stories and Real-Life Transformations30:41 – Finding New Reasons to Be in the Gym31:11 – Setting Strength Goals in and Out of the Gym31:54 – The Philosophy Behind Weight-Neutral Coaching32:28 – When Clients Still Want Weight Loss: What to Do33:06 – Why Shaming Weight Loss Is Counterproductive36:26 – Nutrition Tips for Beginners and Intermediates40:25 – Fun Debate: Sushi vs. Cheese44:23 – Coffee Habits and Cereal Preferences48:38 – How Mark Tracks Client Progress Without the Scale51:28 – Final Thoughts and TakeawaysJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramFollow Mark on InstagramListen to Badass Lifter Podcast Here If you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel are back with their 5th Q & A episode. With their signature mix of humour and expert insight, they dive into topics that many women navigating busy lives, family, and careers often ask about especially those on journeys to lose fat, build muscle, and boost self-confidence.Whether you’re juggling a packed schedule, someone trying to find time for your health this episode is full of tips and takeaways to help you stay consistent and well-informed.Diving into listener questions such as workouts while recovering from an injury, caffeine-free pre-workout alternatives, how dietary needs shift depending on your training (yoga vs lifting heavy). You will also hear a discussion on dreams, and macro adjustments for protein intake for plant-based lifestyles.Timestamps:00:00 – Introduction and Welcome00:35 – Meet the Hosts03:02 – Diving into Q&A03:31 – Adjusting Nutrition and Workouts During Injury Recovery11:35 – Music to Get Pumped Up15:27 – Nutrition Tips for Yoga vs. Weightlifting21:15 – Healthy Alternatives to Pre-Workout Drinks22:59 – Understanding Caffeine and Pre-Workout Supplement Effects24:46 – Natural Electrolyte and Energy-Boosting Options27:20 – Collagen and Protein Intake Tips for Active Women36:52 – Macro Differences for Vegans and Vegetarians41:27 – Essential Supplements for Plant-Based Lifestyles45:02 – Final Thoughts and TakeawaysJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel dive into one of the most common obstacles their clients face: staying on track with nutrition while traveling. Whether you're a busy mom on a family road trip, a working professional heading to a conference, or simply taking a much-needed vacation, this episode is packed with real-life strategies for keeping your health and fitness goals intact while on the go.With a strong focus on practical nutrition tips, this episode walks through the challenges of navigating travel without derailing your progress something that busy families struggle with. You’ll get smart, realistic ideas for shelf-stable and fridge-friendly food options, microwave-friendly meals, and fast-food orders that support fat loss, muscle gain, and body confidence. From protein-packed snack ideas to travel meal hacks, these tips are perfect for women who are nutrition-aware and committed to long-term change, and not just quick fixes.This episode will help guide you to keep up the momentum to reach your nutrition goals, even during life's busiest times. This episode is packed with practical tools and encouragement to do just that.Episode Breakdown:00:00 Introduction and Hosts' Banter00:26 Understanding ADD and ADHD03:57 Vacation Nutrition Tips10:32 Shelf-Stable Protein Options17:16 Shelf-Stable Carbohydrate Options26:37 Microwave Cooking Hacks27:26 Vegetable and Protein Combos28:09 Favorite Combination Meals28:48 Low Carb Diet Tips29:45 Travel-Friendly Food Options32:03 Shelf-Stable Food Ideas32:31 Travel Hacks and Tips37:14 Fast Food Options46:32 Packing and Prepping Tips51:08 Final Thoughts and Q&AJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) tackle a topic that hits close to home for many women working on their health and fitness: how to deal with food pressure in social situations.If you are trying to navigate fat loss journey, or just trying to eat more intentionally, this episode will feel especially relevant. This episode explores everything from family dynamics around food to tips for surviving social gatherings without caving into pressure. You’ll hear real-life strategies for handling pushy relatives, dodging the guilt trip, and keeping your nutritional boundaries strong while still enjoying life. Todays episode will help you to stay aligned with your nutrition goals without the guilt or isolation.Even if you are new to your health journey or simply trying to stay consistent while navigating family, work, and food-focused events, this episode will empower you to feel confident in your choices, without sacrificing relationships with others. Today's most memorable quote "Do I believe they only like me because I eat their food?"What You’ll Learn in This Episode:00:00 Introduction and Hosts’ Banter01:12 Struggles with Food and Social Situations02:30 Navigating Family Dynamics Around Food04:09 How to Stay True to Your Goals at Social Events07:54 Tips and Strategies for Managing Food Pressure18:38 Creative Ways to Handle Leftovers Without Guilt19:58 How to Feel in Control Without Feeling Awkward21:06 Overcoming the Fear of Judgment22:30 Conversation Starters and Boundary-Setting Tips24:49 Building Self-Compassion and Confidence in Social Settings32:20 Why Community Support Makes All the Difference35:13 Final Thoughts and Encouragement to Trust YourselfJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) dive into a mid-year reflection to help you reset your goals especially if you're a busy woman juggling work, relationships, and your wellness journey.If you are focused hitting your fitness and nutrition goals this episode is for you. Whether you’re crushing your goals or feeling off track, this episode reminds you that progress is still possible and it starts with reflection. They explore how to adjust your nutrition habits, make routines sustainable, and realign with your identity even when life feels hectic.What You’ll Learn in This Episode:00:00 Introduction and Hosts’ Greetings00:22 Weather and Travel Updates from Hawaii to the Prairies01:40 Comfort TV Shows and Working From Home Vibes04:36 Mid-Year Check-In: Revisiting January Goals08:44 Why It’s Okay to Adjust Your Goals15:48 Identifying What’s Not Working in Your Routine16:28 How Weekend Habits Might Be Undermining Your Week18:03 “Who Do You Need to Be?”—A Deeper Look at Identity19:50 Personal Health Discoveries and Diet Shifts24:30 Routines, Perfectionism, and Why Consistency Wins26:42 The Power of “Fake It Till You Make It”27:41 Reflection, Resets, and What Comes Next31:38 Final Thoughts and Encouragement to Keep GoingJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with another fun and informative Q&A session, answering listener-submitted questions around fitness, nutrition, mindset, and even their favourite foods.Today's questions range from how to grow your glutes effectively, to whether alcohol really derails fitness progress, and a discussion around motivation. You’ll also hear their thoughts on genetic limitations in strength training, why core training is more than just ab circuits, and how to gamify your workouts to make fitness fun again.Plus, in true Strong, Well-Fed, and Outspoken fashion, there’s a light-hearted debate about giving up cheese vs. sushi, and a few unexpected laughs.Whether you’re just starting out or are deep in your fitness journey, this episode delivers real advice, relatable stories, and some much-needed humour.What You’ll Learn in This Episode:00:00 Welcome and Celebrating 20 Episodes01:16 Q&A Introduction02:58 Best Strategies for Glute Growth08:31 Genetics vs. Hard Work in Muscle Development13:51 Alcohol’s Real Impact on Fitness and Recovery21:57 What to Do When You’ve Lost Gym Motivation23:38 The Middle Ground Approach to Workouts24:54 How to Gamify Your Fitness Routine26:53 Fun Question: Would You Give Up Cheese or Sushi?32:38 Core Training Tips (Beyond Just Crunches)36:54 More Funny Name Stories38:28 Final Thoughts and Community AppreciationJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) discuss many of the current trending fitness, and nutrition myths. We learn what we're NOT Falling for as Fitness Coaches. Todays episode will help you understand many misconceptions that can be found in todays media. They take a deep dive into what actually matters in fitness. Understanding exercise context, respecting individual training needs, and learning why not all calories are created equal. This episode is a must-listen for anyone who’s ever felt overwhelmed by conflicting advice on Instagram, TikTok or many "influencers" Todays topics include:Why "staying in your lane" as a coach builds trust and effectivenessThe value of exercise variety (but not for the reason you think)How to think about rest times, rep ranges, and programming progressionWhy food quality matters, even when calories are being trackedHow tracking devices can mislead more than they help (yes, your workout still counts if its not tracked!)Whether you're a beginner, advanced trainee, or a fellow coach, this episode empowers you to train smarter, eat better, and critically evaluate fitness advice online.What You’ll Learn in This Episode:00:00 Introduction and Hosts' Banter00:31 Trending Fitness Myths01:18 Coaches' Perspectives on Fitness Trends02:37 Staying in Your Lane as a Coach04:17 Importance of Specialization and Referrals07:38 Programming Insights: Compound Exercises14:10 Rep Ranges and Rest Times19:37 Understanding Rest Times in Workouts20:51 The Role of Tracking Devices in Fitness21:33 The Impact of Social Media on Workout Perception23:28 The Importance of Exercise Variety30:28 Nutritional Insights: Calories and Food Quality36:42 Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with a casual and candid Q&A session, answering real questions from their community and sharing a behind-the-scenes look at their coaching perspectives and personal quirks. If you want to be featured on a future Q & A episode, please comment below. In this 3rd Q & A episode, Rusty & Alana cover topics from low-carb diets,  reverse dieting to the best deadlift variations for low back pain, and the truth about training while sick. This episode is packed with practical fitness advice, nutrition tips, and lots of laughs. They also tackle HIIT workouts for perimenopausal women, offer insight into core bracing during strength training, and open up about setting healthy boundaries for new personal training coaches.Whether you're a client, coach, or fitness-curious listener, this episode brings real talk, real answers, and real fun.What You’ll Learn in This Episode:00:00 Introduction and Hosts' Banter00:21 Funny Name Stories04:03 Q&A Session Begins04:49 Low Carb Diet Discussion08:43 Restaurant Preferences and Food Talk15:17 Setting Boundaries as a New Coach21:11 What is Reverse Dieting and When to Use It22:55 Why You Might Gain Weight at the Start of a Recovery Diet23:28 Can You Reverse Diet During Pregnancy?23:49 Mindset Shifts Required for Reverse Dieting24:37 Core Bracing and Post-Workout Soreness25:54 How to Properly Engage Your Core During Lifts28:03 Fun Question: What Drink Would You Dispense from Your Fingers?32:53 Best Deadlift Variations for Lower Back Pain35:53 Should You Train When You're Sick? (And When Not To)38:50 HIIT Workouts for Perimenopausal Women: What You Need to Know44:00 Final Thoughts, Community Thanks, and Social Media PlugsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) continue their Shift Work Series, diving into how night shift workers and those with irregular schedules can maintain a consistent and effective training routine.Building on Part One (focused on nutrition and sleep for shift workers), this conversation highlights practical ways to adjust your workouts, manage stress, and prioritize recovery when your routine doesn’t fit the typical 9-to-5 mold. From navigating periodization to determining the best time to train around your shifts.They also discuss the impact of shift work on mental health, digestion, and cardiovascular health, sharing how to listen to your body and track key health markers like blood pressure, skin health, and signs of burnout or overtraining.If you're a nurse, first responder, hospital worker, or any nightwalker, you know the balancing act trying to stay active, and awake and alert during your job. This episode will help any shirt worker stay strong, healthy, and resilient, and prevent burning out.What You’ll Learn in This Episode:00:00 Introduction and Welcome00:30 Recap of Part One: Nutrition for Shift Workers01:40 Cringey Fitness Terms and Misconceptions Debunked06:51 Stress, Recovery, and Maintaining Homeostasis09:11 The Power of Consistency and Small Wins13:57 Periodization Strategies for Shift Workers20:21 Best Times to Train During Night Shifts24:24 Why Low-Intensity Steady-State (LISS) Cardio Matters25:20 What Exactly Is LISS Cardio?26:26 How to Calculate Your Ideal Heart Rate for Cardio27:21 Incorporating Cardio Without Overtraining28:35 Balancing Fitness Goals with Shift Work Realities31:11 How to Design a Flexible 3-Day Workout Split39:20 Monitoring Health and Progress Holistically39:50 Recognizing Signs of Physical and Mental Stress42:13 The Gut-Skin Connection: Digestion and Skin Health46:09 Cardiovascular Health: Tracking Blood Pressure48:47 Substance Use, Sleep Aids, and Lifestyle Awareness49:55 Final Thoughts and Support ResourcesLinks Mentioned:Episode 18: Shift Work Part 1: How to setup your diet for Night ShiftEpisode 17: Are Full Body Workouts the most underrated workout split?Join Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) explore how to maintain your health, fitness, and energy while working night shifts. Whether you're a shift worker, a first responder, or just adjusting to an unconventional schedule, this episode offers practical strategies to help you thrive.They dive into the effects of circadian rhythm disruption, how sleep quality and meal timing can impact metabolism and mood, and what night shift workers can do to support their physical and mental health. You'll hear their personal experiences with shift work, as well as evidence-backed tips to improve your sleep hygiene, manage nutrition during odd hours, and boost energy without burnout.Topics include when to eat (and when to avoid food), how to reduce blue light exposure, why breathwork matters, and how to optimize your bedroom for deep, restorative sleep. They also discuss common myths about working overnight and how to create a sustainable routine that supports both performance and recovery.If you're struggling with fatigue, poor digestion, or inconsistent training while working night shifts, this episode is packed with the tools you need to take back control of your routine.Key Takeaways for Night Shift Workers:Avoid large meals between 12 AM and 6 AMUse tools like blue light blockers, sleep masksPrioritize nutrient-dense meals at the start and end of your shiftLimit caffeine intake to the first half of your shiftKeep a consistent sleep schedule, even on days of, even on days offWhat You’ll Learn in This Episode:00:00 Introduction and Episode Overview00:23 Meet Your Hosts + Their Night Shift Backgrounds00:35 Challenges of Working Night Shifts03:20 Understanding the Role of Circadian Rhythms04:10 How Sleep and Nutrition Affect Night Shift Workers07:37 Metabolism, Hormones, and the Night Shift20:49 Practical Tips for Better Sleep on Night Shifts30:07 Establishing a Consistent Sleep Routine30:40 The Importance of a Sleep Mask32:10 Managing Blue Light Exposure Before Bed33:23 Breathwork for Stress and Sleep35:00 Creating a Sleep-Friendly Bedroom Environment38:40 Nutrition Strategies for Night Shift Workers43:59 Caffeine, Digestion, and Meal Timing48:52 How to Balance Meals and Sleep Effectively57:24 Final Thoughts and Next StepsLink for Sleep Mask Here: Manta SleepJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel explore why full-body workouts might be the most underrated yet effective training split for anyone reaching for a fitness goal.Rusty and Alana cut through the noise of cookie-cutter programs and discuss what really works for building strength, maintaining consistency, and supporting overall wellness. They highlight how full-body workouts can help you train smarter, not harder. Full body workouts may seem difficult to fit into your program, however with a well throughout plan, they are extremely effectively. You’ll learn how to build a balanced full-body workout plan that hits all the major movement patterns, incorporates compound lifts, and includes accessory and isolation work tailored to your goals. Plus, they share their own strategies for programming frequency, navigating push/pull splits, and choosing the right exercises for your energy, lifestyle, and preferences.This episode is for anyone who wants the approach of using Full Body Workouts as their go to workout split. Episode Breakdown:00:00 Welcome and New Year’s Series Introduction00:59 Reflecting on Past New Year’s Programs02:28 Supporting a Partner’s Fitness Journey02:47 Challenges with Templated Plans05:51 Starting the New Year with Training Focus08:25 Benefits of Full-Body Workouts10:36 Designing an Effective Full-Body Workout29:35 Client Programming Essentials30:25 Workout Frequency and Structure31:13 Push, Pull, and Full-Body Workouts34:24 Foundational Movement Patterns42:04 Compound and Accessory Exercises50:37 Isolation Exercises and Programming Tips58:43 Engage with Us and Stay ConnectedJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana Nel) dive into a fun and informative Q&A session where they answer real questions from their community. Whether you're struggling to psych yourself up for a workout, confused about the difference between RDLs and Good Mornings, or looking for easy ways to add more fiber to your diet, this episode is packed with practical fitness and nutrition advice for anyone looking to crush their health goals.They also talk about what it means if you're lifting the same weights without increasing, how to fix grip issues in deadlifts, and sprinkle in some fun personal stories including their first jobs and what beverage they would be if they were a drink!If you're looking for fitness tips , workout motivation, and simple nutrition hacks, this episode is a must-listen.Episode Breakdown:00:00 Welcome to Strong, Well-Fed, and Outspoken00:43 Travel Plans and Adventures01:37 Meet Your Hosts02:19 Q&A Introduction03:56 How to Psych Yourself Up for a Workout08:43 Exercise Techniques: RDL vs. Good Morning13:03 Easy Ways to Boost Your Fiber Intake19:02 First Job Experiences21:43 Sleepwalking Newspaper Delivery22:35 Nickelodeon Parade Job24:42 Costume Work Challenges26:28 Fitness Q&A: What Happens if You Lift the Same Weights?31:22 Deadlift Grip Tips and Strength Advice38:00 Fun Q&A: If We Were Beverages...42:41 Closing Thoughts and Where to ConnectJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana Nel) break down the often misunderstood concept of a health phase in fitness. A period focused on restoring balance, supporting hormones, and prioritizing well-being.They answer questions and explain how a health phase is different from a cut or bulk, why it’s crucial for female health, and how to know if it’s time to take one. Rusty shares her personal journey through a health phase, including symptoms like irritability, fatigue, irregular periods, and how increased calories and reduced training intensity helped her feel better.The episode highlights the importance of getting blood work, eating nutrient-dense foods, and checking in with your mental health and body image. If you're feeling burnt out, dealing with hormonal imbalances, or realizing that your aesthetics-focused goals are no longer serving you, this episode offers empowering advice for women ready to put their health first.Episode Breakdown:00:00 Introduction and Welcome00:18 Understanding the Health Phase01:03 Social Media Engagement and Q&A01:48 Defining a Health Phase05:40 Personal Health Journey15:06 Monitoring Progress in a Health Phase20:29 Frequency of Health Markers Monitoring20:50 Post-Cut Blood Work Considerations21:42 Personal Health Journey Update22:46 Handling Bad Body Image Days26:03 Duration of a Health Phase29:09 Challenges and Enjoyments of a Health Phase31:36 Nutrient-Dense Eating Habits35:50 Final Thoughts and EncouragementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana Nel) share their top strategies for staying healthy, fit, and in control while traveling. Whether you're headed to an all-inclusive resort or a weekend getaway, this episode is packed with realistic, practical advice for anyone who does not want their goals to get derailed on the road.They talk about managing food choices at airports and buffets, and incorporate the “three-by-three” method to maintain your nutrition habits. You’ll also hear personal stories, tips on packing snacks, managing hunger cues, finding balance without missing out on fun, and what to increase in your food consumption to have an enjoyable vacation. This episode empowers you to approach vacations with confidence and clarity, without the guilt, or all-or-nothing mindset.Episode Breakdown:00:00 Introduction and Episode Overview00:44 Meet the Hosts: Rusty and Nell00:53 Travel Experiences and Unique Destinations04:26 Planning and Research for Trips05:15 Maintaining Healthy Habits While Traveling07:54 Dieting Strategies Before a Trip17:22 Navigating Food Choices on Vacation28:29 Exploring New Foods While Traveling28:57 The Four Bite Practice Explained31:58 Reestablishing Hunger Cues32:42 Non-Negotiables for Every Meal35:10 Planning Activities Around Meals40:03 Packing Food for Travel45:45 Airport Travel Tips51:43 Final Thoughts and Community TipsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠⁠⁠ for during your workout

In this episode, Coach Frizzle (Rusty) and Coach Nel (Alana Nell) dive into ways to track your fitness progress without using a scale. If you are on a fitness journey and are tired of letting the number on the scale define your success, this episode is for you.They explore alternative tools like mental check-ins, biofeedback, progress photos, posture, and gym performance to assess real change. Learn how to pay attention to your energy levels, mood, strength, and how you feel when you wake up, and why these factors matter just as much if not more than your weight.From expert tips to personal stories, they break down how to feel empowered and encouraged through every phase of your health journey, whether you’re focusing on building muscle, enhancing energy, or just feeling better in your body. You’ll discover how to make meaningful progress aligned with your fitness goals , no matter what stage you’re in.Episode Breakdown:00:00 Introduction and Meet the Hosts00:26 Discussing Nicknames and Personal Stories03:07 Today's Topic: Assessing Progress Beyond the Scale04:35 Biofeedback and Personal Health Indicators05:20 The Power of Progress Photos09:45 Challenges with Gym Performance14:47 Mental and Emotional Check-ins for Women23:52 The Plateau of Progress24:13 Assessing Progress Beyond Weight25:01 The Importance of Form and Tempo27:00 Tracking and Monitoring Your Progress32:37 Understanding Biofeedback in Fitness36:12 The Role of Biofeedback in Overall Health43:49 Aligning Goals with Progress Metrics45:44 Conclusion and Next StepsJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠⁠ for during your workout

In this episode, Coach Frizzle and Coach Nel share the biggest training mistakes they made throughout their fitness journeys. Learn from us, so you don’t have to! After tackling nutrition pitfalls in their last episode, we are shifting gears to discuss workout errors, overtraining, improper form, and recovery missteps that we have made in our fitness journeys.From neglecting progressive overload to ignoring rest and recovery, they break down the critical lessons they’ve learned along the way. Whether you're struggling with programming your workouts, lifting heavier, or balancing strength and cardio, this episode will help you train smarter, not harder.Key Takeaways:✔ Why progressive overload is crucial for muscle growth and strength✔ The dangers of overtraining and how to balance rest and recovery✔ How to adjust your workouts to fit your goals and lifestyleEpisode Breakdown:00:00 – Introduction 02:55 – Common Training Mistakes & Lessons Learned05:41 – Importance of Tailored Workouts 10:12 – Progressive Overload & Optimizing Rep Ranges14:06 – Why Rest & Recovery Matter More Than You Think26:26 – Final Thoughts & Community EngagementJoin Our Fitness CommunityIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠Follow ⁠⁠⁠⁠Rusty⁠⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠⁠Nel⁠⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠⁠Protein powder⁠⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠⁠pre-workout⁠⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠⁠amino acids⁠⁠⁠⁠⁠ for during your workout

When it comes to fitness and nutrition, making mistakes is part of the journey, but learning from them is how we grow. In this episode, hosts Rusty (Coach Frizzle) and Coach Nel share the biggest nutrition mistakes they made and overcame.They discuss struggles with restrictive eating, and using food as punishment. You’ll learn why sustainable habits matter, how to better understand macros, and why calories should be treated as targets, not budgets. They also dive into the emotional side of weight loss and how focusing on healthy habits leads to long-term success. The biggest take away with today's episode is: if you want to maintain a healthy relationship with food you need to think about how to maintain that relationship in the long run.If you’re looking to avoid common pitfalls and develop a healthier relationship with food and fitness, this episode is for you!This episode is *full* of advice, insight, and tips from the mistakes we made in our food journeyEpisode Breakdown:00:00 Introduction and Podcast Setup00:39 Meet the Hosts: Rusty and Nel01:06 The Magic School Bus Inspiration02:04 Common Fitness Mistakes03:46 Personal Fitness Journeys04:11 Nel’s Turning Point06:09 Rusty’s Struggles and Realizations10:59 The Role of Nutrition15:14 Making Sustainable Changes20:09 Understanding Calories and Nutrition22:29 The Problem with Eating Too Little24:05 The Importance of Breakfast26:54 Intermittent Fasting Mistakes32:05 The Dangers of Over-Exercising35:56 Shifting Focus from Weight Loss to Healthy Habits43:48 Conclusion and Final ThoughtsIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠⁠here⁠⁠⁠⁠⁠Follow ⁠⁠⁠Rusty⁠⁠⁠⁠ on Instagram⁠Follow ⁠⁠⁠Nel⁠⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠⁠Protein powder⁠⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠⁠pre-workout⁠⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠⁠amino acids⁠⁠⁠⁠ for during your workout

When I say "fullness" what's the first thing that comes to mind? Or maybe you don't think something right away but you feel something. We all have a relationship with the idea/feeling of fullness and this relationship could be the thing stopping you from feeling losing weight, building muscle, or feeling more in control around food.This episode is *full* of advice, insight, and tips on making friends with fullness.See you on in the insideIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠⁠here⁠⁠⁠⁠Follow ⁠⁠Rusty⁠⁠⁠ on Instagram⁠Follow ⁠⁠Nel⁠⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠⁠Protein powder⁠⁠⁠ for your protein goalsThe most explosive ⁠⁠⁠pre-workout⁠⁠⁠ for before your workoutThe juiciest ⁠⁠⁠amino acids⁠⁠⁠ for during your workout

Hands up if you've ever felt confused about your hunger"Can I be hungry if I just ate...""Is this a craving?""How do I know if I'm hungry when my stomach never growls?""Why do I have such a big appetite?""I never feel hungry"Hunger ques might be one of the most talked about, yet confusing topics, and that can make it challenging to navigate any fitness goal.Today we're giving you all our best tips on how to figure out and deal with your hunger ques as well as breaking down the big question:What's the difference between hunger, cravings, and appetite?See you on in the insideIf you're ready to receive truly tailored to YOU 1 on 1 coaching that focuses on more than just the workouts and nutrition , fill out our coaching form ⁠⁠here⁠⁠⁠Follow ⁠Rusty⁠⁠ on Instagram⁠Follow ⁠Nel⁠⁠ on InstagramIf you're looking for some supplements that will help take your workouts to the next level, try our 3 must haves and get ready for some serious gains.⁠⁠Protein powder⁠⁠ for your protein goalsThe most explosive ⁠⁠pre-workout⁠⁠ for before your workoutThe juiciest ⁠⁠amino acids⁠⁠ for during your workout