The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. On today’s podcast, we break down a little research about this valuable way to eat. We discuss:How to ensure you are in true “Keto”When it would be most beneficialA few warnings regarding high-fat eatingMaximizing the use of eating “Keto”Next Steps:Receive updates and learn more at: AgingStrongLife.comSend any questions or comments to:...
In today's episode we answer the question, do you need to be motivated to be committed?We dish up a snack-size episode to help stimulate your #FITMEFOREVER mindset! We toss around a just few kibbles on:How both fresh sparks and solid foundations can be encouragingHow Community helps with both motivation & commitmentAnd the ebb and flow of “feelings” Embracing the freedom and leaning into both motivation and commitmentNext Steps:Receive updates and learn more at: AgingStron...
We’ve all been there… you’re working out, eating healthy and feeling great. But, then you put on a pair of pants and they are SO TIGHT!! What they heck?! Why isn’t “it” working?!?In this week’s episode, we talk openly about our experiences with this and WHY it happens.We have all been there and it’s not actually BAD, but it’s definitely frustrating!! Here’s a few points we cover:Muscle vs FatWhy do we get bigger before getting smaller? What should we expect? Next Steps:Rec...
What to do when you and your significant are out of sync in the health realm? This topic sure can get touchy! Many of you tell us how hard it is to make changes when it seems like those around you couldn't care less. Especially when it’s the love of our life! We get it... at different times it’s been challenging for us too!We also know trying to exert change on an unwilling person is a recipe for disaster. And when we do, it leaves us feeling frustrated, unsupport...
Sleep is a beautiful thing, except when it’s NOT!Even when life is good, everyone can experience sleep disruptions.And the thing we know about sleep is...it is the foundation to your BEST SELF! So join us today for this bite-sized episode as we run through a Quick 5-point Inventory to help you uncover clues to a few common sleep disruptions. It’s so actionable, you can queue it up for a regular listen!Next Steps:Receive updates and learn more at: AgingStrongLife.comSend any ...
Is it wrong to want to change what you look like?Gain more lean muscle... Lose body fat... Depending on where you look, some body positive experts are saying you can’t love your body AND desire any physical changes…. Others in the fitness industry claim there has to be some level of dissatisfaction in order to have change. Is there a right or a wrong way of thinking? Today, we open up a conversation around this topic. I’m confident it’s something you want to hear!Next Step...
In today's episode we are talking about The Framework Of Change and what that looks like in your own fitness journey.One of the most difficult pills to swallow is consistency. SO many of us struggle with trusting ourselves to execute our routines with confidence. Often times it’s not only about the end goal; but what you do to get there every single day. It’s okay to try something and realize it doesn’t work. It never means you’re failing. This is all about creating trust and gainin...
We’ve all been there… fully intending to take action towards goals only to find ourselves frustrated, feeling guilty and even ashamed after not making progress after a few months. In today's episode we are introducing the OMNI FIT Framework of Change. This Framework is a simple structure that we use to ensure that change happens successfully. In this episode we discuss:Identifying the need for changePlanning and preparing for changeGuilt and shame associated with changeIf you have e...
In today's episode, we dive into Part 2 of our CORE 4™ foundational principles of health.In this episode we discuss:Movement for different stages & seasons of life.Lifestyle Framework that supports your desire for consistencyWhy community is critical for resultsAnd how the strong foundation of CORE 4™ provides freedomJoy for your daily life is rooted in overall health. Overall health is the result of a strong foundation. And a strong foundation is built on solid cornerstones.A...
In today's episode we introduce our foundational principles of health…. We refer to these as the #CORE4.In this episode we discuss:The tenets of our CORE 4™ PhilosophyHow your Mindset impacts everything you do, but what you can do to control itSimples strategies around nutrition that set you up for successWhat might be a good strategy for you?What is a “lifestyle” strategy and how to approach the “lifestyle” mindset?Mental Chatter or Biofeedback, mindset reveals the differenceHow to flip the ...
In today's episode we peel some layers back and get a bit personal.Navigating life’s struggles and exciting events can make keeping your health at a priority a challenge. WE GET IT! This is exactly why we share what we do today. We get personal about the changes each of us has embraced this past year…the real, the beautiful, the tough, and sometimes raw.No doubt, change usually involves others.Whether it’s a new spouse, pregnancy, a new baby, raising a family, graduations, celebrations, ...
In today's episode, we share our favorite quick and sparkling FIT ME FOREVER holiday eating strategies, so you can master mindful habits to navigate with ease the holiday food frenzy and still allow for the full enjoyment of family, friends, and holiday fun.They say the best gifts come in small boxes. What if small changes this holiday season gave you the freedom to wake up to a new year without facing the “idea of another new diet?” Well, these tips are part of the ongoing conver...
In today's episode, we are picking up where we left off in our last podcast talking about how to navigate the process of eating intuitively when you’re so used to counting macros or using another type of structure.You might be surprised by some of the suggestions that we share in this episode. If you’ve heard the buzz words “eating intuitively” and you’re longing for this dietary freedom that everyone keeps talking about, this episode is for you! And don’t worry, we’re not suggesting that you...
In today's episode we are discussing allll of the details about Counting Macros vs Eating Intuitively.‘Eating Intuitively’ is all the rage right now. And while we think it’s awesome, there are some challenges to be aware of before this can be the ‘end all-be all’ way of eating.Intuition is a noun; meaning:“the ability to understand something immediately, without the need for conscious reasoning.”“an ability to understand or know something without needing to think about it or use reason to dis...
In today's episode we are talking about how you don’t have to count Calories [or Macros] to be successful. At first this topic might make you feel relieved. You might also have some feelings of resistance arise, asking yourself things like, "how is someone supposed to lose fat without knowing what they're putting in their body?"So often women share with us their frustration with feeling like they won’t make progress if they don’t track every morsel that they eat. GOOD NEWS, that isn’t true an...
In today's episode, we are digging into the details of how dieting is cyclical. The goal of this episode is for you to learn the cycles, and be able to identify where you are or have been in an effort to end the cycle once and for allIt's not your fault. You probably don't even know that you're in a cycle...but that's what we discuss today! Here are a few points that we cover today:What is the dieting cycle?Do you REALLY want what you think you see?What's your perspective around body ima...
In today's episode we are talking all about cravings!!This is the number one struggle when it comes to sticking to any healthy nutrition protocol long term. What if you could avoid having them all together ?! Here's a few points that we cover today:What causes cravings?How do you get rid of them?Moving from deprivation to a lifestyleCheck your:SleepStressBeing well fedReference Podcast #9 - Cravings vs Emotional EatingNext Steps:Receive updates and learn more at: AgingStrongLife.co...
haha, this is obviously episode number #31 NOT #30 as I mentioned in the intro. But, anyway.... Keeping up with our theme from the last few episodes, today we are discussing how your current behaviors are impacting your children and how your current behaviors were impacted by your childhood.Here's a few points that we cover today:What are some traditions that negatively impact you today?How does a good habit turn into a bad habit?How does your childhood impact who you are today?Next Steps:Rec...
Today's episode is Part 2 of our two part series called: Healthy Habit ChangeWe’ve all been there: we WANT to desperately break bad habits and create change. Today we cover some VERY insightful strategies that will help you break these "bad habits".Here's a few points that we cover today:Bad Habits are replaced not eliminatedExamine your reward: Bad habits/behaviors can have positive rewardsWhat is the feedback loop and how can it HELP us break bad habits?The spotlight effect and how it paral...
Today's episode is Part 1 of our two-part series called: Healthy Habit ChangeHabit talk has sort of become a common way to refer to behavior change in the last few years, but we find that it's still very challenging to actually IMPLEMENT these new behaviors...no matter how badly we want to!!In this episode, we discuss how to create healthy habits. Every habit you have — good or bad — follows the same 3–step pattern.Here are a few points that we cover today:The 3R's: Reminder, Routine & Re...