Claim OwnershipFed Up - The Falcon Nutrition Podcast
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© Jason Falcon
Description
Jason and the team of coaches at Falcon Nutrition chat with each other as well as with clients and industry friends about all things food, mindset, body composition, and performance.
30 Episodes
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Jason and Dean, a year later, revisit all things walking.
They also each pick their ONE exercise, if they could only do one, for the best overall health and fitness. (Hint, they both would choose the same thing.)
Dean shares data on movement levels associated with same benefits as GLP-1's and offers real world actionable tips to incorporate more movement with goal of decreasing hunger.
Badass athlete and OrangeTheory Fitness Coach/GM, Jo Steinman, joins Jason on the show to discuss her own journey as an OTF athlete, OTF Coach, and member of Falcon Nutrition.
She shares her history working in the fitness industry as well as her past diet efforts, as well as her experience working with Jason on her nutrition so far.
They discuss how perfectly OTF and effective nutrition go hand in hand and Jason describes his experience getting back into OTF and how his own nutrition had to adapt.
Lots of nuggets of wisdom as well as things to look out for that any OTF member can definitely learn from, so this is a can't miss episode!
Episode 28 is Part 3 with Jason and Semaj. They discuss Semaj’s last 3 months of diet efforts, what stood out, and the importance of building behaviors.Our hope is that those listening, learn how Coaches do things similar in most ways, different in others, than those they work with.We discuss:
Background
Diet History
Goals
Methods Used
Outcomes
Next Steps
Key Takeaways
In Ep 27, Jason and Semaj discuss Semaj’s last 3 months of diet efforts and how this time stood out compared to previous diet phases.
Our hope is that those listening learn how Coaches do things similar in most ways, different in others, than those they work with.
We discuss:
Background
Diet History
Goals
Methods Used
Outcomes
Next Steps
Key Takeaways
Episode 26 of the Fed-Up Podcast:
Meet Semaj Hunter
Why rigidity may be counterproductive for dieters
Zooming in vs zooming out, and finding the ‘sweet spot’
Macros for some, calories for others, none of the above for many more
A very simple practical solution to getting results without tracking food details
One of the biggest positives for preparing more food at home
How to navigate eating out
How to approach special days/nights
Why health/nutrition industry messaging may be confusing people more than helping people
Brad’s journey from inflexible dieting (keto, paleo) and spending 1.5 hours in the gym to what he does now.
His mental breakthroughs surrounding nutrition and fitness
The big role that walking has played in his success
How he’s adjusted and things he’s put into place to make sure he continues to hit his goals
Brad details the difference in two trips to Disney in less than a year: From a grueling, painful trip spent out of breath vs. being full of energy, keeping up with his family and being able to ride rides
His next ‘real world’ goals
How to handle vacation and determining what is enough vs too much for you as an individual
Timing meals with workouts and how much it really matters
Importance of being intentional and planning ahead
Why you may find yourself overeating at the end of the day/on the weekends
Transitioning from weight loss to maintenance and how to maintain the weight you have lost (more in-depth episode to come!)
Episode 23 features Member Laci joining Coach Katie to discuss:
Tips on tracking while pregnant
Postpartum weight loss and your identity shift postpartum
How to balance your nutrition while going on work trips, date nights and family meals
How to pivot and adapt your plan when life throws you curveballs
Jon joins Jason to discuss what went into his transformative 100lb weight loss
Jon’s moment
Jon’s why
Having time vs making time
Simple starter steps
The role alcohol played before, during, and at present for Jon
How being a dad helped shape his journey
Making change a family affair
Leading from the front
Tacos and working out
Why Coach David is one of the best humans and coaches alive
Jon’s top tips for beginners with a long ways to go
Special Guest Joshua Ortegon of PHNM Brand Fitness & Nutrition joins Jason to discuss:
Obsession vs conviction
Traits of successful individuals historically
Zooming out
Process goals vs outcome goals
The things that matter vs the small things not worth fixating on
Plus so much more!
Simon Hyun joins Jason to discuss:
The many similarities between online nutrition clients and in-person personal training clients
Their career progressions and entering the fitness industry ‘later’
The future of coaching
Why the basics work for everyone
Plus so much more!
Jason and Esther Avant of EA Coaching discuss:
What makes coaching, coaching
Personal connection
Relationships
"Going there"
AI and the future of coaching
The Big Rocks
Plus much much more :)
Jason welcomes his sister, Morgan, to discuss her experience with becoming a new mom and what it meant for her own self care.
Routines
Routine disruption
All the ‘new’
Working with an RD, Coach Katie, before during and post pregnancy, and how it helped
Trying to maintain a baseline level of habits
Getting over her fears
Advice for new moms
Amy shares:
An intro on who she is
Background into where she was with her health and mindset prior to signing up
The work she did with Coach Melissa
The difference in made for her body, her health, and her life
How she’s carrying those lessons learned forward now
Advice for anyone considering working with Falcon Nutrition
Jeb and Jason discuss the gray area that is the psychological side of change.
Before and After pictures; what they represent
Scope of practice; “6 lane mega-highways, not two lane roads”
The work of Dr. Lisa Lewis and her work in the fitness industry is arming fit pros to more effectively help their clients
Fit-pro’s hesitation to ‘go there’ with their’ clients
Jeb’s favorite color
Tracking on the whole
Whether or not rigidity in one’s diet is a ‘good thing’
Focusing on today forward
Coaches as front-line healthcare workers
Personal experiences with the psych side of things
Plus so much more
In episode 15, Jason and Coach Kerri cover:
What Kerri's career in Physical Therapy has taught her to focus on early
Importance of resistance training for women
Thoughts on everyday/real-world goals and why striving to be as strong and healthy as possible most likely beats ‘skinny’ as a goal
Hormones/hormone replacement therapy
In Episode 14, Coach David and Jason discuss Mindset.
Importance of mindset while striving toward our goals
Reframes
Perspective shifts
Firsthand personal anecdotes in their own lives as well as words of encouragement for those they work with
How and why ‘good enough’ usually beats perfect, long term
*NSFW Warning, Language NSFW*
Jason and Dean discuss all things WALKING in context of both fat loss and ongoing weight management.
Why it's hugely underrated
Why it’s the one area that they both believe is the single most important area to improve radically to ensure long term success
Why some view it as “crazy”
How the ‘same old things’ clearly don’t work and why messaging from fitness professionals needs to shift
Step count recommendations for various groups
Amish populations; step counts, BMI, disease
Methods for increasing steps
Why “Is walking or true exercise better?” Is asked so often, and how that highlights the need for more education and messaging from professionals to their clients
The impact of walking and various step count ranges and the studies showing reduction or near elimination of susceptibility to certain diseases
Q&A reviewing various member questions
Many other things involving walking and long term success
Webpage referenced:
Rebel Performance: Eat More to Crush PRs and Get Jacked
Visual referenced with caloric expenditure breakdowns that gives solid visual of exercise expenditure (10%) vs NEAT expenditure (25%) in context of daily calorie expenditures:
NEAT
Jason and Bonnie discuss their own personal approach as well as what they see in their clients on things such as:
Frequency of dining out
Different mindsets while dining out
How dining out ‘recreationally’ can be a slippery slope
Ideas and strategies for eating out without sacrificing progress
Sundae bars
Plus a whole lot more
Episode 11 features Coach Katie joining Jason to discuss:
-Balance and how we define balance differently during different seasons in our lives
-How to pivot and think when we find ourselves way too busy to get it all done
-The mantra she uses now to remind herself we cannot do everything to completion literally every day
-Plus lots of other nuggets of wisdom for being able to keep moving forward, no matter how overwhelmed we may feel
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