The UFFDA! Podcast

Welcome to The UFFDA! Podcast! Our very first episode covers what the show will be about along with giving you an opportunity to meet the hosts, Jordan and Emily, who are two professional fitness coaches eager to share their information and

Episode 2 of The UFFDA! Podcast dives into the question of "Can You Train for Fat Loss Forever?"Intro - 1:58What's Going On with Emily and Jordan - 1:59A Special Thank You - 11:37Trending Fitness Topic: Motor Learning & Life Skills - 14:51 --> This episode covers the science and process behind motor learning skills that play a major role in how we do things in the gym and in life. The science tells us that we can't unlearn the things we have learned, but rather we replace previous skills with new ones.Nutrition: Pre-Workout Meals Dictating Results - 24:52 --> What you use as fuel for your workout is what you eat prior to your workout. Learn how to fuel your workout appropriately based on your health and fitness goals.Main Topic: Can You Train for Fat Loss Forever? - 32:50 --> Random programs get random results, so does a structured program mean we can train for fat loss forever, or do we have to do something different? Find out in today's main topic!

Episode 3 of The UFFDA! Podcast dives into the question of "Self Love, Body Image, and Your Health & Fitness" Intro: 1:10 What's Going on with Emily and Jordan - 4:37 Trending Fitness Topic: When Did Fitness Become Only About Aesthetics? - 14:36 --> Today's topic discusses what fitness has become from a pure "advertising and marketing" standpoint and it's reliance on being solely about aesthetics.  Emily and Jordan discuss how that may be causing more bad than good in the world because it may be missing more of what fitness can be and can do for a person.  Nutrition: Getting Away from Labeling Foods as Good and Bad - 25:13 --> Labeling foods as "good" or "bad" can have a direct effect on how we feel about ourselves and our self worth, resulting in more of an all-or-none thinking when it comes to food and our results.  Not only is this thinking going to hold you back from getting sustainable results, but it also impacts your mental health.   Main Topic: Self Love, Body Image, and Your Health & Fitness - 38:19 --> Today's main topic dives into a controversial subject in the fitness industry and the world regarding self love, body image, and your health and fitness.  There's much to be discussed about each subject and Emily and Jordan aim to clean up some of the air as well as discussing thoughts behind each belief and how the world can be a better place if a person can be treated as a whole, rather than superficially.

Episode 4 of The UFFDA! Podcast dives into the question of "Training Through Injury or Being Hurt" Intro: 2:11 What's Going on with Emily and Jordan - 4:37 Trending Fitness Topic: Longevity and Lung Capacity - 5:18 --> This episode's fitness topic covers lung capacity and it's correlation to longevity by reviewing a 29-year study.  The study showed that the function of your longs plays a major role into how long you'll live.  Jordan and Emily give you tools to focus on through the fitness standpoint to help with lung function and recommendations behind getting a lung function test. Nutrition: What to do When You're Not Sure What to do or How to Start - 21:50--> When developing new habits around nutrition, you can become blocked from taking the next steps because you don't know what to do, or you're waiting for the perfect plan to start.  In reality, that thought process can create more harm than good, so Jordan and Emily deliver tips and tricks that will always allow you to know what to do as well as how to start. Main Topic: Training Through Injury or Being Hurt - 36:25 --> When you become more active in your daily life, you increase your risk of injury or getting hurt.  Sometimes, those little hiccups can pop up along the way, but if or when they do, it doesn't have to stop you from achieving your goal(s).  This episode will teach you to adopt a new mindset that will allow you to move forward if this happens as well as how to make modifications in your training routine based on your condition.

Episode 5 of The UFFDA! Podcast dives into the question of "Healthcare vs Sickcare and the Future of Health & Fitness" Intro: 2:31 Trending Fitness Topic: High Intensity Interval Training (HIIT) - 3:51 --> The concept of high intensity interval training is well known in the industry and through researchers, however the methods and concepts have been abused over the years in favor of overall work output.  Emily and Jordan aim to uncover the science behind HIIT and how to do it appropriately. Nutrition: Why You Should Care About the Source of Your Supplements - 23:18 --> Supplements are unregulated by the Food & Drug Administration (FDA), so they do not have to be truthful on the labels or ingredients.  Knowing how and where your supplements stack up matters in terms of their quality and effectiveness.  Find out more in today's episode and how that can help with your results! Main Topic: Healthcare vs Sickcare and the Future of Health & Fitness - 34:50 --> The healthcare and "sickcare" system seems backwards.  We don't go to a "healthcare" place when we feel healthy, but we go to a healthcare facility when we are sick (a hospital).  The future could change how we view this scenario and introduce more of what true healthcare COULD be in terms of proactivity and overall health.  Tune int o find out the surprising take on "healthcare". References:  1.  HIIT and Body Comp 2. HIIT and Mitochondria  

Episode 6 of The UFFDA! Podcast dives into some tricky territory as Jordan and Emily discuss "Chemical Inflammation & How to Fight It" Intro: 4:11 Trending Fitness Topic: How to Know When to Progress Your Exercise and/or Training - 6:00 --> Knowing when to move forward and progress your training can by tricky, but is ultimately needed in order for you to get sustainable results.  Check out not only WHEN, but HOW you can progress your exercise or training. Nutrition: Post-Workout Nutrition - 20:51--> Your post-workout meal is arguably the most important meal of your day.  it's primary purpose is for recovery (remember, the results are in the recovery).  Today, we'll discuss the different types of post-workout nutrition for both males and females along with ideas of the best post-workout foods. Main Topic: Chemical (Dysfunctions &) Inflammation & How to Fight It - 34:06 --> Chemicals can effect your body in both positive and negative ways, leading to better function or dysfunction.  One of the ways chemicals can impact the body is through inflammation, but there are several other ways chemicals can impact your lifestyle.  Tune in to this episode as Emily and Jordan discuss all the types of chemicals that effect our body as well as how to fight them if it's negatively impacting you.

Episode 7 of The UFFDA! Podcast covers multiple topics used at Unity Fitness to help them get real, sustainable results. We'll also dive into some of the latest research regarding breakfast! Intro: 1:52 Trending Fitness Topic: Using De-load, or "Reset Phase" to Improve Results  - 6:16--> Training the body is how we create the stimulus to change, but the real results happen when the body RECOVERS from the stress we put upon it.  When a program is completed efficiently, a de-load or reset could be used to enhance recovery and promote even more results.  Listen to find out how! Nutrition: The Truth About Breakfast - 24:14 --> There is a lot of conflicting opinions about breakfast: Is it the most important meal of the day?  Do you need to eat breakfast?  Is intermittent fasting involved with this?  A lot to cover in this episode's nutrition topic! Main Topic: Periodization for Your Lifestyle - 44:56 --> Periodization is basically defined as the process of categorizing the past or events into block of organized time.  Your lifestyle (and goals) can be organized accordingly as well.  Furthermore, your fitness/exercise and nutrition routine can be adjusted to match it as well.  We dive into how we make that possible and how you can appropriately adjust your own lifestyle to help with results! References: 1. Breakfast Research Meta-Analysis

Episode 8 of The UFFDA! Podcast covers multiple topics used at Unity Fitness to help them get real, sustainable results. We'll also dive into some of the latest research regarding breakfast! Intro: 1:20 Exciting News from Emily: 3:18 Trending Fitness Topic: The Pros & Cons of Wearable Technology in Fitness - 6:14 --> Wearable technology is a huge industry on its own and holds a massive presence in the health and fitness industry.  Are they worth it?  Do they actually work?  Tune in to hear the pros and cons about all the wearable technology out there. Nutrition: Taking Ownership & Responsibility For Your Work - 21:40 --> It happens every day.  You see someone promoting a certain diet or plan or supplement that helped them change their life.  What you don't see all the time is someone giving themselves credit for their hard work and determination.  Rather than giving the program or supplement credit, we want you to keep in mind to give credit to where credit is due: to yourself. Main Topic: How to Step Outside Your Comfort Zone - 31:59 --> Comfort zones make up the bulk of our daily lives and routines.  It's the "safety area".  Unfortunately, results and true growth doesn't live in the comfort area, but rather outside of that.  In today's main topic, we discuss how to step outside the comfort zone to help you keep getting results and continued progress along with our top tips to help you get there! References: 1. Analysis of Wrist-Worn Wearables 2. Measuring the Fitness of Fitness Trackers 3. Comparison of Wrist-Worn vs Chest Strap HR Monitor

Episode 9 of The UFFDA! Podcast dives into specific topics to help you get a better workout, run, or any activity as well as how to recover from that activity so you can do it more often! Intro: 2:27 Trending Fitness Topic: Proper Way to Warm-Up & Prepare for Exercise - 4:38 --> A proper warm-up gets you mentally and physically prepared for the task at hand.  It can elevate your focus and improve your performance.  Check out how to warm up appropriately and effectively in today's show! Nutrition: How to Stay on Track with Your Diet/Nutrition Plan - 18:17  --> Consistency is the HARDEST aspect of your health and fitness.  It's the killer of goals.  When you get busy and overwhelmed, it's easy to lose track and focus of what needs to be done to help you achieve your goals.  Emily and Jordan cover some different tips and strategies to help you overcome those challenges to help you get back to a routine. Main Topic: Best Recovery Methods - 31:59 --> You don't get results from training, you get results by recovering from your training.  There are several new recovery methods out there to get you results, but there's ONE primary form of recovery that you need to master first, and by doing so, all the other methods become more effective.  Tune in to find out the ONE method you need to master and the other methods out there to help you on your journey!

Episode 10 of The UFFDA! Podcast dives into specific topics to teach you how to train the core properly, the setbacks low-calorie and very-low-calorie diets can cause, plus discussing the importance of hormones for females and how it affects their exercise and training routine. Intro: 2:19 Catching Up in the Lives on Emily & Jordan: 3:42 Trending Fitness Topic: How to Train Your Core Properly - 10:42 --> Do you train your core?  Or are you stuck training "abs"?  Are you training abs at the end of the workout?  Maybe the beginning?  Or in between?  Today's topic will give you ALL the details on how to train your core to be resilient and strong (but always remember that abs are able to be seen by what you do in the kitchen). Nutrition: The Long-term Setbacks with Low-Calorie Diets - 22:45  --> Low-calorie diets may seem like a good idea, but the long-term setbacks of these type of diets can create numerous problems that impact your metabolism, strength, sleep, focus, and energy.  In today's episode, we cover the science behind this topic and how your body works to adapt to match the energy aka food intake.  Some of the facts may surprise you!  Tune in to find out! Main Topic: Female Hormones and How it Impacts Exercise - 45:19 --> Basically anything in the body is governed and regulated by hormones.  They control what our body wants to do or what our body can do.  For females, this is even more of a vital topic since the female body is influenced primarily by estrogen.  This starts to drastically change the body from puberty through menopause and can vary on a week-to-week basis.  It's a dense, deep, but incredibly educational topic in today's episode, which should help make more sense of what you feel and how to train appropriately.  Enjoy! Link to our free event: StongHER: Leveraging Your Hormones for Optimal Results.

We are BACK for Season 2 of The UFFDA! Podcast as we discuss what's ahead for Season 2 as we deliver surprisingly fresh takes that make you say, "UFFDA!" on subjects that will empower you to live your life with confidence, control, and clarity! Intro - 1:10 --> Catch up with Emily and Jordan as they go over the general idea of what the purpose of this show is becoming, and in particular what Season 2 is going to be about! Why Meal Plans Do NOT Work - 6:34 --> There's all the desire and popularity behind meal plans because they're viewed as an easier option, but is that really the case?  There are a few things to consider before jumping straight onto that "meal plan wagon" as your resource to getting sustainable results. The (New) Unity Fitness Mission - 22:18  --> Unity Fitness has a "new" mission, but we like to think it's just more clear when it comes to how we do what we do.  Check out how we came to this new mission as well as what it is and what it means to your hosts!  For further reading on this topic, check out our blog post by clicking here.

Today we're joined by a special guest: Cathy K. Cathy is a member at Unity Fitness after being referred by one of our long-time members. She has an INCREDIBLE story that you have to hear! Intro - 1:10 --> Jordan and Emily discuss having guests on the show and introducing Fitfam member Cathy Kumlin. Introduction into Cathy's Story - 3:10 --> Cathy talks about her journey with being diagnosed with grade 1 spondylolisthesis ("spondy") and her journey through treatment options and recovery which involved a chiropractor, us, and further down the road a physiotherapist. Check out Cathy's chiropractor, Dr. Scott at Live Aligned. Check out Cathy's physiotherapist, Dr. Pat at Dynamic Performance and Therapy. Cathy's Journey with Walking - 10:20 --> Through her diagnoses and treatment, Cathy had to learn how to walk correctly again to help her body recover and improve strength and endurance. Cathy's Decision on Surgery or an Alternative Route - 11:35 --> Find out more about how Cathy came to her decision with being diagnosed with spondy and how she came up with the route she chose. Putting Yourself First - 18:40 --> When you put everyone and everything else before yourself, it'll come extremely difficult to live the life you want, how you want.  This is Cathy's story on why she started putting herself first (hint: it wasn't for her...) The Beaty of Eyes-On Coaching - 25:35 --> Learn the value of having hiring a coach and doing eyes-on/in-person coaching and in Cathy's words, "The beauty of deciding to come in and try Unity Fitness".

This episode of The UFFDA! Podcast features special guest Dr. Jill O'Brien. Dr. O'Brien is a physical therapist in La Crosse, WI who specializes in pelvic health for both men and women, performance, and being an awesome human! Check out the episode for more on pelvic health, breathing and core mechanics, and so much more! For more information about Dr. O'Brien, check out her website: https://www.obrienphysicaltherapy.net/

This episode of The UFFDA! Podcast features special guest Dr. Andy Bakken. Dr. Bakken (Dr. B) is a physical medicine and rehab expert practicing as a licensed chiropractor in La Crosse, WI who specializes in spine health as well as soft tissue work, joint manipulation, and rehabilitation, serving both men and women across the nation with the mission to help them move better, feel better, and heal better.  Check out the episode for more on Dr. B and his amazing ability to help improve the quality of lives of human beings. You'll NEVER think of chiropractors the same again after listening to this episode! For more information about Dr. B, check out her website: https://backinactionchiropractic.org/

Today we're joined by a special guest: Colin Pugh. Colin is a member at Unity Fitness and joined us earlier this year.  He has an awesome story that you have to hear! Intro - 1:28 --> Meet Colin Pugh, a guy that came from the other side of the pond several years ago and to where he's at today, including the BIG REASON on why he came to Unity. Colin's Last 6 Months - 6:40 --> Colin talks about what it was like joining Unity and how that has changed today with clarity and using his newfound strength and movement to improve his overall life.   Colin Shares an Incredible and CRAZY Story - 14:53 --> Tune in here to find out how this crazy story has helped Colin for future endeavors. Off-Season Work for Runners and Other Sports - 24:45  --> We live in an area that allows us a true off-season for sports like running (all types) and golf.  We go over some of how that works at our facility and how you can benefit from that. Beer-Fueled Personal Records (PRs) - 26:26 --> No way around this conversation, we talk about beer! How has Fitness Allowed Colin to Live His Life with Confidence, Control, and Clarity - 29:40 -->  From not worrying about how he looks in his clothes, to being able to schedule an appointment for himself to get his workout in, find out more about how fitness improves Colin's life. How Unity Tries to Make Fitness Easy - 31:31 --> At Unity Fitness, we know the fitness journey is HARD.  Find out how we try to make it easier for you!  (If you want to see how easy it can be, click here.)  And find out what it's like for a member's first 30 days! Final Words From the Crew - 42:40 --> Wrapping up the episode with what we've learned about Colin and what's ahead! 

Catch up with Coach Emily and Coach Jordan as they get back to their conversations on delivering a fresh take on specific topics to help you live your life with more confidence, control, and clarity.  This week covers a deep, dense topic that Emily and Jordan aren't afraid to go down, going behind the mindset and science behind motivation. Sleep Talk - 1:15 --> Emily and Jordan discuss waking up in the middle of the night and how you can use your sleep patterns to better help your decisions on how to not become stressed in these situations.  They'll also cover some of the science as well as their personal beliefs on the topic. The Importance of Knowing Your Body to Help with Progress - 6:28 --> It's important you take note on how your body responds and reacts to certain practices.  Learn more about how your individual body and lifestyle can help you make progress and avoid traps and mistakes in our society! Introducing Your Mindset to Understand Motivation - 9:15 --> When it comes to motivation, what you tell yourself and what your mindset it matters most.  Find out how by learning about a growth mindset vs a fixed mindset and applying it to motivation with definitions and understanding. The Foundational Step in the Step-by-Step Guide to Building Motivation When You Do Not Have it - 31:00 --> Once you understand how the mind can work, it's time to dive into how to take action with the first step to building motivation when you do not have it.  Can you guess what it the first step is?   The Sneaky Way to Increase Your Motivation - 36:03 --> Words, language, thoughts, and feedback is crucial towards your mindset and motivation.  Find out an extremely useful way to easily boost motivation once it starts to build and keep you in the right frame of mind.  Examples on How to Build (and Avoid Losing) Motivation - 46:02 --> Learn a couple different examples of motivation in action. A Word on Destressing and How it Affects Your Motivation - 46:44 --> Being aware of and managing your stress is one of the most important pieces to staying motivated.  Learn more on how it impacts your journey with a quick (and energetic) word from Jordan. Examples Continued - 48:04 --> Back on track with examples. Anything Counts: Just Showing Up is Enough - 55:45 --> You and those important to you don't NEED you to be at 100% all the time, but they do need YOU.  Just showing up is enough.  Learn why! Internal vs External Motivation - 59:36 --> Different motivations can each have their part in your journey, and both play important roles at different times and in different situations.  Knowing how to use both is key for continued improvement.  You'll also learn how to avoid certain "traps" that mask the motivation you need most! Don't forget to Subscribe, Share, and Leave us a Review!

Karen Lyga joins Emily and Jordan on today's episode to hear about Karen's INCREDIBLE story from spine surgery to becoming a badass woman!  Learn more about her journey in dealing with setback, pain, triumph, and inspiration! Find Out More About Karen and Why We Wanted Her on the Show - 1:35 --> Not only is Karen a huge fan of the show, but she wanted to help other listeners become inspired on what they can do even after a major surgery and improve their life!  You'll also find out more how she first connected with Unity Fitness and she used that as motivation to start her new journey! Knowing What You DON'T WANT For Your Life and Using That as Motivation - 15:44 --> Listen to Karen describe how "growing old with canes, walkers, medicines, and needing people to help me" was NOT how she wanted to grow old, rather she wanted to "grow old gracefully". Going From Not Doing Anything Overhead or Bending Over to... - 22:20 --> Emily and Karen recollect one of their first shared memories together when Karen mentioned that she didn't want to do anything overhead or any heavy exercises that require bending over to...her first pull-up, a world record, and soooo much more?!?! How to Build Trust with a Coach and Becoming the "CEO of My Own Body" - 33:30 --> Trust is a "two-way street" with a coach and client.  Karen describes how using knowledge and learning more about her body over the years major for her to learn how to be more in-tune with her body and help it keep getting results over time as well as the power of a coach's belief. Keep the Main Things the Main Things, Then the Little Things Matter More - 41:46 --> Regardless of your goals, your "BIG ROCKS" will always matter and need to be established.  Establishing habits and routines around these big rocks will only increase the effect of all the "little things" out there, which have more impact for sustainable results. What Else Would Karen Want You, the Listener to Know - 43:40 --> Final words from Karen on pain, consistency, satisfaction, accomplishment, and mental health. How Does Fitness Help Karen Live her Life with Confidence, Control, & Clarity  - 51:31 --> Karen shares her final words on what fitness has done for her life over the last five years, but what she looks forward to the next 5 years and beyond!     Don't forget to Subscribe, Share, and Leave us a Review!

Today's episode features Dr. Phillip and Dr. Claire Mitchell of Mitchell Holistic Health in Onalaska, WI.  Phillips serves as a physical therapist while Claire serves as a functional medicine health coach.  Their practice shares the same goals of what Emily and Jordan and the team of Unity Fitness, so it only made sense to have them on the show to talk more about it!  (PS Emily was an all-star behind the scenes on this show and took care of an emergency while on air, but don't worry, she'll be back in full force next show!) Meet Phillip and Claire - 1:55 --> Learn more about Phillip and Claire and how Mitchell Holistic Health began! How did Mitchell Holistic Health began? - 5:31 --> Claire's incredible story opened up some new doors that led to the opening of MHH.  Backed by Phillip's brain power, the rest as they say, is history! The power of empathy with people - 12:29 --> One of the biggest connectors to human relationships (especially in tough situations) is empathy.  The story of MHH comes full circle with this core value. The small steps ARE the GREAT steps - 15:08 --> Everyone wants to make the leap, but it's the small steps and getting out of the all-or-none mindset that is key for sustainable results. Using consult and asking great questions to get results - 24:00 --> If the correct questions isn't asked, then the correct information may not be shared.  Learn about the power of great questions and how they play a role in your journey. What happens when you reach out to MHH - 31:20 --> Claire and Phillip treat the person as a whole, which starts with a consult to figure out what you want to achieve and what your concerns are, and how they can help!  Jump in here to find out how that process goes! Common myths/misunderstandings of functional medicine/holistic health - 39:55 --> Functional medicine and holistic health is not well known which makes it misunderstood in today's society.  Often times, a misunderstanding is just because of information you didn't know.  Let's change that :). Unique technology offered at MHH - 45:37 --> Frequency Specific Microcurrent (FMS) is one of the unique pieces of technology MHH uses for their clients.  It's an amazing tool and we believe they're the ONLY practice in the area using this tool.  Check it out! Learn about the new technology MHH is aiming to incorporate in their practice - 47:44 --> The entire crew gets to talk about different pieces of technology available for us to improve our health.  Learn about all the other tools out there to help! Find out more about Mitchell Holistic Health by clicking here!  Don't forget to Subscribe, Share, and Leave us a Review!!

Season 2 Episode 8 covers a topic that is often overlooked and underrated in the world of health and fitness: Load Vs. Capacity.  If you're serious about wondering why you always seem to get hurt when training hard, can't recover from an injury, or why you can't break through a plateau in your training, this is the episode for you! Emily's Superpower? - 1:10 --> Find out why Emily has the only body in the world that can do what she can. Introducing Load Vs. Capacity - 3:10 --> Welcome to the idea of Load Vs. Capacity.  Learn more about how your lifestyle and EVERYTHING about it plays a major role in your overall health, fitness, and wellness life and how load is compared to your capacity. What is Load?  What is Capacity? 6:03 --> The definitions of load and capacity is specific to the person and is applied as such. How We Inform and Coach Load and Capacity - 13:17 --> At Unity Fitness, we cover this topic with clients and are doing it more and more.  Here's how Emily and Jordan and the rest of the coaches at the facility use the information about Load and Capacity to help improve the lives of their clients. Using Volumes of Beer (or Water) to For Better Understanding of Load Vs. Capacity - 23:15 --> Tune in find out how an analogy of a pint glass may be used to better understand Load Vs. Capacity.How You Can Improve Your Results and Avoid Injury by Understanding Load Vs. Capacity - 27:27 --> Knowledge isn't power unless action is taken.  It's time to dive into the information of Load Vs. Capacity and use it to your benefit!Don't forget to subscribe, rate, and share the show!