Beyond Life and Fitness

This is a quick life bite episode as I still get use to talking solo :) Today I am chatting about how your nutrition and training plans affect your body composition and why having a coach to help assess these areas is the fast track to success.

This quick 6+ min chat will hopefully leave you thinking about your current nutrition and training strategies and how to go about making some tweaks.

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness and fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

It's another life bite with me flying solo on the podcast this week.

Ill admit is it weird talking by myself even though I talk to myself all the time :)

On the podcast I chat about burnout and overwhelm as I have been in that space for a couple of weeks as I am finishing up a 12 week nutrition cert course so that I can better serve my clients and add a new branch to the business. But what I have learned about burnout and feeling overwhelmed is that is how we are conditioned to react to stressful situations - its our behaviours and habits.

I talk about 5 behaviours, all of which I am guilty of, to simply bring awareness so that it can be corrected over time.

1. the need to prove yourself

2. the human doing

3. completion addict

4. the perfectionist

5. the people pleaser

Maybe one or more of these behaviours resonate with you? Take a listen and let me know what you think or if I missed a possible behaviour or habit that leads to burnout and overwhelm for you let me know

Remember to get social with us on our socials, hang out with us on Instagram and Facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Welcome to my first solo cast, don't worry I promise Meaghan will be back.

This is a quick life bite on the topic we are what we consume, and consume on ALL levels. This solo cast is meant to have you think/evaluate what you choose to consume on a daily basis and use that knowledge to make some changes if you are not happy. Think about consuming the life you WANT vs the life you have.

If you need help with creating a starting point all you need to do is just reach out and ask. We are always open to conversations and we are passionate about helping people live the life they want.

So, get social with us on our socials, hang out with us on Instagram and facebook.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

When making a change in your life be it career, health, relationships, nutrition, there are sacrifices that will happen in order for you to change who you are.

Becoming unhealthy to healthy requires sacrifices in time to workout, prep and cook homemade meals.  Becoming broke to financially stable requires sacrifice in your current spending habits or taking the time to find a different job or career path.  Getting out of an unhealthy relationship requires sacrifice in how you think about what you deserve in a relationship to have the confidence to move on.

Change requires give and take and you must be ok with that in order to move into a different version of you.  It will not be easy and you will fail, but as long as you keep taking those steps forward the change or shift will happen.

As always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

In this short but I think insightful episode we chat about keeping it real with your food.  Today's society is very convenient and processed and it shows in our high rates of lifestyle diseases and obesity.  

We talk about 5 real food basics that you can use to start turning your nutrition around if you are overwhelmed by where to start and what will make the biggest impact without a ton of effort.

1. drink water

2. eat your protein

3. limit your sugar

4. limit your alcohol

5. track your food

Basically if it run, swims, flys or grows from the ground eat it.

As always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Hind sight is a beautiful thing isn't it.  You look back at the decisions you made, the actions you took or didn't take and wish you had maybe done a few things differently.

Fitness journeys are no different as we talk about nutrition, training ideas and training mindset and things we wish we knew then that would have helped us in our fitness journeys today.

What things do you wish you knew before you started?  What would you have changed or done differently?  Leave us a comment we would love to know.

And as always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

There can be many reasons WHY your workouts are no longer working or getting you the changes its once did.  Today we are touching on what we think are the top 7 reasons..

1. you are working out to much

2. you are not doing enough

3. your workout is past its prime

4. you are not consistent

5. your diet is not on track

6. your sleep is not on track

7. your hormones are not balanced

Do you know of a reason why your workouts stop working that we didn't list?  Drop it in the comments, we love to know.

As always, we love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Have you ever felt like you don't recognize yourself anymore, like you have lost the body and perhaps the person you use to be.  After sometimes a "break" in looking after yourself whether it be 1 month, 1 year or decades there always comes a point where people look at themselves in the mirror as ask "what happened!"  

Perhaps it was making your career first, perhaps it was taking the time to have kids, perhaps your job requires a lot of travel or, or, or.  The list could go on and on.  Today we share 7-8 ways to help you reclaim your body and all you need to do is start with ONE, then add a second and so forth.  It didn't take you 4-6 weeks to lose yourself, it will take time, patience and consistency to get it back so be kind to yourself as you start to change habits and claim back who you want to be on the inside and outside.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Its so easy to get caught up in the doing.  Doing work, doing school, doing kids activities, doing life that we forget to pause and be still for a moment to be grateful for the job, the kids, the relationships etc.

It won't be easy at first to just be still for a moment or two, but overtime, like everything else, it will become easier.  Find a time of day that you can be consistent with to just sit, be still and be grateful for your life.

What are ways you take time to be grateful?  We would love to know!  You never know who may love your idea and do it for themselves, so leave a comment on how you are grateful.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

There are lots of reasons/excuses why people quit on their fitness.  Today we are chatting about 9 possible reasons/excuses why people quit on themselves and don't get resourceful.

We all fall victim to excuses, we are no exception, but recognizing that it is an excuse, figuring out why you are making that excuse and figuring out how to overcome it is what's important.

If missed any reasons, or perhaps a reason or excuse you have used leave us a comment on how you overcame it - you never know who you might help or inspire.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

It can be a struggle finding ways to just fit it all in without the guilt.  Whether you have a young family or are retired, making sure that your physical and mental wellbeing are not pushed off to the side is KEY to long term success.

We chat about ways we managed to stay active as through the years with young kids, to grown kids and how we have seen retired clients not get caught up in being busy for the sake of being busy circle and keep their well being top of mind.

Remember how consistency looks will change as you go through stages of life and knowing this is KEY to your long term success in anything.

We love being social on our socials, so be sure to hang out with us on our social media platforms.  We love meeting new people, answering your questions AND keeping you in the loop of any programs or projects we have going on that can help you on your wellness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

This episode is a bit of a spin off from last week when we touched on the topic of how our emotions can hold us back from moving forward.  Normally this emotion is fear, but what we as humans do is add meaning to our feelings or emotions which can be tied back to a past experience and so your mind is simply responding in accordance with your learn reaction.

This can also be referred to as our perceptions or how we see the world.

When we have a thought or feeling, we start to believe it, good or bad, proving the point that we are 100% who we believe and feel ourselves to be.  When you realize you ARE NOT your thoughts, feelings and emotions, you are able to open up space for a different story about what is happening.  Rather than being fearful of all the what if's, re-writing the story to what new experience will I get to have that will allow me to grow and be a better person.

Today we chat about common traits we have both seen in clients and friends that have stayed in the health and fitness space for 10+ years.  

How training is a non-negotiable but flexible

How they have learned to enjoy cooking and healthy eating

How training shifts from looking better to mental health and quality of life reasons

and more and if  you have any traits you would add to the list be sure to leave us a comment!

And remember to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs or projects we have going on that can help you on your fitness journey.

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

Everyone wants to increase their metabolism, which makes sense as your metabolism plays a huge role in your body composition.  Your metabolism directly impacts how many calories you burn during your workout and through out the day and there are many things you have control over to boost your metabolism which is what we chat about today.

As a side note, we do go off on a bit of a tangent, but relevant none the less :)

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs we have going on that can help you on your fitness journey.  

Again, thank you for joining us today and if you could do us the honour of hitting the subscribe button, leaving a review, sharing this podcast with a friend, or tagging us on social media we would be forever grateful.

We doing a bit of a continuation from last week on creatine and how creatine has lots of benefits from cognitive health to building lean muscles and fat loss.

Today we are touching on other supplements that you MAY want to add into your routine.  But as a side note, supplements are not meant to replace a whole food diet, but to fill in the gaps since no one is perfect and we all live busy lives.

I have added links to supplement companies for some of the supplements that we use personally if you are interested in checking them out in further detail or you can send us a message with any specific question you may have.

We any supplement, know we are not doctors, and we chat about these supplements in particular because we use them or have used them in the past and this is our experience with them.

It's a quick chat today about creatine and should you use it.  Creatine is one of THE most studied supplements on the market, and today we are talking specifically about creatine monohydrate.

Creatine has been shown to help build lean muscle which then helps you burn more calories at rest - so a win win really.  Creatine is an amino acid naturally found in some meats and has been shown to not only help with building muscle but increase oxygen to the brain which then increases your focus and mental clarity.

Picking up where we left off last week, we talk about what our goals are for 2023 and we would love to hear about yours on your socials.  

Your goals can be anything, big or small, but what is it that you truly want to accomplish in 2023.  What is that deep down desire or shift you are wanting to make.

Remember, you must be ok with and willing to fail, learn and keep going making adjustments to your path along the way.

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs we have going on that can help you on your fitness journey.  Just click the links below and as always please leave us a review so we can reach more people with our podcast.

Today we are keeping it short but impactful as we chat about why your goals need to feel uncomfortable.  Whether it's a weight loss goal, financial goal, relationship goal, any type of goal.

New goals at first always feel exciting and hopeful at first then a little self doubt kicks in and you quit.  You quit because you are wanting to step into a different version of you and in order to do that habits need to change and beliefs need to be let go.  But this identity shift is necessary if you want to be successful with your goal, that's why it will feel uncomfortable.

You must be willing to fail, learn and keep going making adjustments to your path along the way.

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs we have going on that can help you on your fitness journey.  Just click the links below and as always please leave us a review so we can reach more people with our podcast.

Today we chat about managing the holidays.  Trying to have the "perfect" holiday is the #1 thing that stresses/overwhelms everyone this time of year.  All the planning, shopping, cooking, hosting, travelling, family traditions and more can not only be overwhelming but exhausting.

So today we chat about things to do instead so you don't feel exhausted and burnt out after the holiday season but feel happy and grateful.

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community AND keeping you in the loop of any programs we have going on that can help you on your fitness journey.  Just click the links below...

Today Meaghan and I dive into the topic of looking the part to work in the fitness field.  Would you hire a fitness coach that was a bit overweight or didn't play a sport or have a 6 pack?

This is something I have had other coaches, who are very knowledgeable in their field, say have happened to them.  What are your thoughts on this topic?  Would you hire a coach to help you achieve your fitness goals if they didn't look the part but had the knowledge?

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community. Just click the links below...

Today we chat about some of the best and worst advice we have heard in the health and fitness world and maybe you will be able to relate to a few of them, maybe you have more you could add to our list.

We would love to hear any good or bad advice you have heard or been told over your fitness journey so be sure to leave us a comment wherever you listen your podcast.

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community. Just click the links below...

We all know that hind sight is a beautiful thing, so we decided to chat about advice we would give our younger self if we could.  We chat about health and a bit of fitness but more on self love and relationships.

We would love to know what advice you would give your younger self if you could, so leave us a comment below.

Our goal with this podcast is to help as many people as possible live a life they love, life they look forward to waking up to each day and a life that was created by you for you!

If we can help you in any way with your health, fitness or nutrition reach out to us on our socials with your question.  Chat soon!

It is so easy to get caught up with a number on the scale vs how far you have come in your strength and habit journey.  Meaghan and I have seen to many people, and ourselves, base how their day will go with what the scale says that morning which is robbing you of your joy for the journey you are on vs how you feel in your clothes, how you feel entering a room, how you feel around other people.  Focus on feeling strong and confident in your body and let that new found strength and confidence flood into all the other areas of your life.

Today we go down a few rabbit holes on how to move away from the scale and think more about the non scale victories.  Yes if you have 20,50 100lbs to lose the scale plays a role, but its just one part.  Don't rob yourself of this self discovery journey of living a healthier lifestyle and don't let a number on the scale tip your day one way or another.  Be consistent, be patient and I promise you will get whatever results you are after

Don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community. Just click the links below

Now I know the title says moms, but this topic can apply to anyone struggling to make those small changes in their life.  Small changes that WILL have a big impact on health, level of fitness, happiness in life and career.

All it takes is one small shift to change the trajectory of your life's journey but making that shift CAN be the hard part.  We give different ideas on what to change, all you need to do it pick 1 and stick with it for 2 weeks then pick another one.  We are basically stacking new habits that will serve you better on top of each other so by the end of the year your life could look very different then it does now.

If there is something we missed that you would love to learn more about to help get your health and fitness trajectory back to where you want it to be, let us know - we are here to help you any way we can, you just have to let us know.

And don't forget to hang out with us on our socials - we love meeting new people, answering questions and growing our community. Just click the links below

After coming off some vacation time, we thought we would chat about why taking downtime is important to not only your fitness goals but your relationships in life.

How we handle different types of vacationing, do we or do we not workout and how stepping back from your day to day life is crucial for long lasting relationships.

If you have any comments or questions about this podcast just drop us a comment on Apple or Spotify, leave a review to help us reach more people and we love hanging out with everyone on our socials too, so come check us out at...

Meaghan takes the lead on this topic as we chat about how to deal with people around you that don't support your new health, fitness or life goals.

There will always be people in your life that will not want you to change or better yourself because it maybe making them feel not so great about their life.  So having a plan on how to handle those situations is KEY in moving forward with what you want for your life.

We are not saying cut people out of your life, but you may need to step back or just limit your interactions with them which can be easier said than done.

If you have had to go through this yourself we would love to hear how you handled it - so leave us a comment or a review so you can help others going through this now, or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

Meaghan and Cheryl chat about 8 different things that could be holding you back from losing the bodyfat and getting leaner.  Maybe one or 2 will resonate with you and you can use that as your starting point to get the ball rolling in the right direction again.

Fat loss is simple but can be challenging.  Don't let a set back hold you back from reach a goal.  Recognize what the issue might be, learn from it and move past it.

As always leave us a review on Apple or Spotify so we can reach more people, or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

Do you feel when you wake up you are already mentally tired and not feeling positive about the day before it has even started?  We all have bad days, but if you take back control of your morning and set yourself up for a more productive and positive day it will be easier to stick to your fitness goals.

We share 4 ways to set your morning up for success and some of them you might be doing already.  If not, choose 1 and do it for a couple of weeks then stack on another one until you are doing all 4.

Control what you can control and that's the morning!

As always leave us a review on Apple or Spotify, or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

Meaghan takes the lead on this podcast and on how using manifestation to create the life you want.

Just because you think it and say it out loud doesn't mean you will automatically get want you want - you still need to put in the work and time...BUT focusing or putting your energy toward what you want will allow you to pull it closer to you.

As always leave us a review or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

This is a common question we get asked a lot and finding ways to get in your allotted protein each day is key to maintain good over health of every cell in your body, not just those muscles.

We share about 7-8 ways to up your protein, why you need to eat your protein and how to figure out how much you should be having in day.  If you have any questions about this episode feel free to drop us a message as we are here to help.

As always leave us a review or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

In this episode we chat what stress it, how stress has affected us personally and 6 tips on how to manage stress if you find yourself going down a rabbit hole of chronic stress or are there now and don't know what step(s) to take to start calming down your nervous system and body as a whole.

We are not doctors and this is by no means medical advice, but simply our personal stories on stress and hormones.

As always leave us a review or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

Have you even fallen into the "I'll be happy when" trap?  We have!  And it is not the best why to live your best life.  When we become so hyper focused on achieving a goal our brains do not allow us to just be present.

Having goals are important to grow as human beings, but missing out on day to day life is heartbreaking.  Have your goals to make more money, buy your dream car or home, get in shape, find a life partner, but enjoy the ups and downs of getting there because its in these daily lessons where we learn and grow and become the person we are setting ourselves up to be.

As always leave us a review or if you have any suggestions on future topic let us know as we would love to answer your questions on an upcoming podcast.

Meal prepping for a lot of people can seem like a daunting task that takes up to much time and mental power.  But we are going to challenge you getting into the habit of meal prepping with some tips in today's episode.

At the beginning, meal prepping can be frustrating, but learning how to pre-plan out your meals for greater freedom in your nutrition and reducing if not eliminating the last minute need for Uber eats to feed yourself or your family.

Teaching yourself and your family how to plan, cook and eat whole foods is one of the greatest gifts you can give yourself and the ones you love.

If you have any other tips that work for you let us know in the comments - we would love to hear from you

Today we are talking about breaking down our personal barriers or roadblocks and how to stay confident in your fitness and life journey.  We chat about our inner critic and how not to let negative self talk hold you back from what you want out of life.

If you are going to take advice from a podcast you might want to know who you are listening to, right!!

In our first episode of Beyond your Life and Fitness podcast, Cheryl and Meaghan take turns interviewing each other on the who, what and why of what we do so you can learn more about us.