BasiX and Beyond

Coach Laura here…and wow, this one’s personal. Two weeks post–bodybuilding competition, I’m sharing what really made that goal possible (and what almost derailed it). Spoiler: it wasn’t motivation. It was structure.In this episode, I break down:The truth about discipline (yes, I struggle too)How your thoughts and actions shape every goalWhy having a routine is the single most powerful tool for successWhat I learned about consistency, priorities, and putting yourself back on your own calendarWhether your goal is fitness, career, relationships, or just feeling better in your own skin — this episode will help you see that success isn’t about doing more, it’s about doing what matters most… consistently.Tune in to learn how to build routines that work for you — not against you — and take one small action today that moves you closer to your goals.

If you’ve been eating less, training more, and still feel stuck, this episode is for you. Coach Laura breaks down what really happens after the fat-loss phase and why more restriction isn’t the answer. You’ll learn how food, stress, and recovery work together, and how to rise and redefine what discipline truly means so you can build lasting strength, energy, and confidence from the inside out.Reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Have you ever noticed the voice inside your head — the one that cheers, doubts, and reflects? In this episode, we dive into the power of your inner voice:What that inner voice really is, and how it shapes your thoughts and feelingsWhy negative self-talk (the “chatter”) can hold you back.Science-backed tools to transform that inner critic into an inner coach.How practices like expressive writing, mental time travel, and changing perspective can help reshape your self-dialogueTune in to learn how you can cultivate resilience, clarity, and a healthier inner life by transforming the voice within.Reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

We talk a lot about “doing the right thing” but what about doing the right thing for YOU? When it comes to your health, your energy, your goals… doing what’s right and doing what’s easy are rarely the same thing.In this episode, we’re diving into:✅ Why self-discipline is self-respect✅ How to silence the voice that wants you to hit snooze✅ Why you have to stand up to the part of yourself that’s holding you back✅ What really happens when you stay too comfortable for too long✅ The moment everything shifts (spoiler: it starts with your feet on the floor)Whether it’s health, mindset, career, or confidence, your next breakthrough starts with a choice: the harder right over the easier wrong.If you’re ready to stop self-sabotaging and start showing up for yourself daily, this one’s for you.Subscribe for more real talk on mindset, behavior change, and doing the work.Need help with your goals? Message me. I coach people through this every day.Reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠

In this episode, we discuss the connection between social media and your physical and mental health. So often, we are so focused on our nutrition and training while forgetting how our health is affected by what we ingest through our eyes and ears. Out mental health is directly related to our physical health. Come into the conversation and come away with a better understanding of how disconnecting can be beneficial.If you're looking for help disconnecting and creating healthier habits reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Welcome to episode 30 of Basics and Beyond the Podcast! In this episode, we dive into the concept of momentum—how to build it, harness it, and sustain it through tough times in your health journey and beyond. Learn the importance of taking consistent action and resisting the urge to stop, even when faced with challenges. Discover practical strategies to maintain your momentum with the help of a support system, whether it's family, friends, or a coach. Join us as we explore how to turn momentum into a powerful force to achieve your goals. Tune in for insightful tips and personal anecdotes that will inspire you to keep moving forward.00:00 Introduction to Episode 3001:04 Understanding Momentum02:45 The Importance of Taking Action05:36 Resisting the Urge to Stop06:06 Personal Struggles and Momentum10:43 Building Momentum During Easy Times12:08 The Role of Support Systems16:10 Conclusion and Final ThoughtsReach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In Episode 29 of Basics and Beyond the Podcast, we delve into the critical importance of supporting your immune system every day, not just when you're feeling under the weather. Learn actionable steps for boosting your immune function, such as prioritizing sleep, managing stress, eating nutrient-dense foods, and setting healthy boundaries. Understand how chronic stress and poor lifestyle choices can lead to autoimmune issues over time. Tune in for expert advice on how to make better choices to maintain a robust immune system and overall well-being.Reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In this episode, we discuss the importance of authenticity, personal responsibility, and deep psychological work in effective coaching. Aram shares insights on why many potential clients may not be ready for this kind of transformative work, emphasizing that technical knowledge on nutrition and fitness is secondary to addressing underlying psychological issues.We also discuss the evolution of the coaching industry, the need for context in delivering advice, and the importance of focusing on fundamental, evidence-based practices. Reach out to Aram:IG: @4weeks2thebeachReach out to Coach Laura:IG: @coachlauralWebsite: www.lauralcoaching.comFB: @coachlaural

In Episode 27 of Basics and Beyond the Podcast, we welcome Emma Kirschner, a former software engineer turned fitness coach. We met at the Real Coaches Summit and delve into Emma's transformative journey. Emma shares her struggles with over-exercising, extreme dieting, and losing her menstrual cycle.She discusses when she realized her actions were unhealthy and how she took steps to restore her health, including nutrition coaching and prioritizing balanced fitness routines. Our conversation highlights the importance of differentiating between what is common and what is genuinely healthy, emphasizing the need for strength training, proper nutrition, and sustainable habits for achieving true wellness. 00:00 Introduction and Guest Welcome00:26 First Impressions and Fun Moments01:45 Emma's Journey into Coaching03:16 Losing and Regaining Health06:24 Struggles and Realizations10:10 Finding Balance and Recovery15:43 The Journey to Becoming a Coach16:12 Client Success Stories19:23 Common Misconceptions About Health20:04 The Difference Between Normal and Common24:43 The Importance of Strength Training28:42 Final Thoughts and Contact InformationReach out to Emma:IG: @fit.habit.emmaReach out to Coach Laura:IG: @coachlauralWebsite: www.lauralcoaching.comFB: @coachlaural

In this episode, I guide you through the process of identifying and aligning your top five life priorities to achieve greater success and well-being. I emphasize the importance of prioritizing personal health and well-being above all else. Through the Lighthouse Framework, I provide a structured approach to set boundaries, manage decisions, and mitigate feelings of guilt and shame associated with saying no. You will have the opportunity to list your top five priorities, post them visibly, and practice setting boundaries to protect their health.If you need help aligning your values, goals, and actions, reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In Episode 25, we discuss how perfectionism creates failure. Thinking about progressing to your goals as practicing the habits that will get you there will be much more effective. You will be more successful in building the best version of you, mentally and physically.If you're ready to take the next step toward that version,Reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Come into the kitchen with us! Max and I discuss life, as a Digital Marketer, and health, as a plant-based human, while he makes his famous Plant-based Protein Patties!  Plant-based Protein Patties:12 Servings (1 pattie)INGREDIENTS:1c garbanzo beans (chickpeas)1c lentils1c oats2 beets1c mushrooms1c Shredded carrots1 juice of lemon2 Tbsp cumin1 Tbsp turmeric1 Tbsp paprikaSalt and pepper to tasteOther spices of your choosingINSTRUCTIONS:Soak your beans overnight (or use canned for convenience)Sauté mushrooms and onions for flavor depthPulse toasted oats in a food processor as a binder (gluten-free alternative to breadcrumbs!)Combine with grated beets and carrotsSeason with lemon juice, smoked paprika, cumin, and your favorite spicesForm into patties and either sauté or bakePro Tip: Roll your lemons before juicing to release more juice!How to find Max:www.maximusmarketingmanagement @maximusmarketing  Reach out to Laura:www.lauralcoaching.comlaura@lauralcoaching.com@lauralcoaching

In this episode, I interview Justin Nault: business owner and coach. From his beginnings as a Nashville star to his life-changing experiences that brought him into the health and fitness space, teach us that the root of being healthy is truly about self-love. This is a deep conversation that takes many twists and turns...join us.Reach out to Justin on socials @justinnaultofficialIf you're looking for more strategies or want to get personalized support, Reach out:Website - www.lauralcoaching.comEmail - laura@lauralcoaching.comFB - https://www.facebook.com/lvinger?mibe...IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Stacking Daily Wins In this episode, we get real about what it takes to reach your big goals and the importance of achieving small, consistent wins. Relying on shortcuts or overnight success are often unrealistic and unsustainable. Instead, focus on daily progress and the accumulation of small victories, which ultimately lead to significant achievements. We also highlight the importance of self-perception and mindset in achieving success. If you're looking for more strategies or want to get personalized support, Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In this quick hit episode, we discuss taking some time before the big holiday to plan for the day after the holiday! Looking for more information or have specific questions? Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

In this episode, we discuss ways to make this holiday your healthiest one yet. I know you think I'm going to talk about healthy alternatives to certain foods or how to avoid some of those foods altogether, but I'm NOT! Come in to grab strategies you can use this holiday season about doing what feels right and works for you! As always, I am here to help, so if have specific questions, reach out! Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

In this episode, we discuss the benefits of having more muscle mass other than just looking SEXY!

In this episode, we talk about training and recovery with Paul Oneid co-owner and founder of Master Athletic Performance and Coaches Corner University. You will come away with action steps to help you better know when you need to push through and when you need to pull back. Reach out: Paul: IG & FB: @pauloneid, @masterathleticperformance & @coachescorneru Laura: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

My guest in this episode is an expert in her field. Tevara is a licensed psychotherapist who specializes in working with people experiencing eating disorders. We define what an eating disorder is and how it can be rooted in biology, social culture, and psychological factors. We also dive into how coaching and therapy can work together to help people build a healthy relationship with themselves and food. Listen until the end for strategies to help overcome disordered eating. Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

In this episode, we define lagging feedback and discuss how oftentimes it is much more impactful to our successes than immediate feedback. As in other areas of life, focusing on the process not the outcome is our greatest ally. Lagging feedback can help us grow and succeed if we learn to manage and embrace it. If you're looking for more strategies or direct coaching support to use lagging feedback to move you closer to your goals, Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠www.instagram.com/coachlaural⁠⁠