Balance with Sam Podcast

Decades of Strength 08: Fat Loss Essentials: Calories, Protein, Carbs & Fats

An episode of Balance with Sam Podcast

By Balance with Sam Podcast
Do you want to walk into any room and shine with confidence? Do you want to feel capable enough to tackle any challenge, physical or mental? Are you sick of letting calories and dieting rule your life? Well then YOU ARE IN THE RIGHT PLACE!! Join, Sam (aka Salty) on the journey of health, fitness and mental strength. I share everything - my own struggles with binge eating, my experience with yo-yo dieting, and my sabotaging beliefs. I will inspire you to finally discover who you TRULY are, your inner potential and how to find and shine with confidence.
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Look, I used to be scared of having certain foods in my home, in fear that I’d lose control around them or eat it all. “I shouldn’t eat that” I thought. I’d freak out and I wouldn’t give myself permission to just enjoy them and move the hell on. In this episode I share an experiment with peanut butter (sounds like a romantic experience lol) from my personal life as well as one of my clients who was avoiding her favorite cookies and sweets, but would find herself longing to eat them!
October 11, 2019
I’M BACK BABY!!! The Real Reason Why I Paused the Podcast
Raw & vulnerable here we gooo!! tune in as I share with you why I paused the podcast and what I was struggling with over the summer that prevented me from releasing new episodes! I’m back, I’m showing the F up, and I’m so excited to help you on your journey to the life you desire!! ♥️
October 3, 2019
I WAS LONELY & SCARED OF LOVE. Stories of relationships, love and my vulnerability.
I didn’t believe I was worthy or deserving of love, of a relationship, or of a man who supported me. ⁣⠀ I’ve been telling myself I wasn’t good enough. And because of that, I’ve spent the last 10+ years trying to prove myself to everyone & most importantly, myself. ⁣⠀ I was always trying to DO MORE. doing doing doing, I was all or nothing. I drowned myself in work. It was the only thing I knew I was good at & it gave me the validation I needed. ⁣⠀ I never gave myself permission.. date open myself up to love be vulnerable invite a partner into my life hell, to even just enjoy life fully & BE. On this week’s episode I talk about my story, my past relationships (toxic and not), the things I told myself that held me back from meeting someone and how you can invite a great partner into your life or improve your current relationship ♥️
June 27, 2019
I BLACKED OUT IN VEGAS. Revealing the stories of guilt, shame, and identity crisis
Ever do something you weren’t proud of? You wanted to hide under a rock. It totally embarrassed you and caused you shame, guilt or fear. It made you question your identity or what the hell you were thinking? Well, newsflash... YOU AREN’T ALONE! My Vegas Blackout did that for me. I woke up, totally unaware and ashamed. I questioned my abilities, my worth and my identity, and I share all the details on what happened, why it happened, and how my mistakes can help you grow, stop identifying with failure and learn how to stop beating yourself up. Tune into this week’s episode to learn how to navigate shame and move on :)
June 20, 2019
Sam.. You Have Candida. You Are Doing Too Much.
I HAVE CANDIDA! 🤭 Those were the words I needed to hear to slow down & recognize my serious health issues. My need to always do more was affecting more than my mental health. It started to affect my gut. ⁣⠀ I was forever bloated. I felt gross. And I had a hard time helping others feel good when I, myself, wasn’t even feeling good. ⁣⠀ For years, I’ve never felt like enough. I had to prove my worth by working 60-80 hour weeks, spreading myself too thin, trying to make everyone else happy, therefore neglecting myself / my health. ⁣⠀ I was all hustle. I never slowed down. I never made space for me. I barely made time for me to breathe. My google calendar was packed. Every 30 minute slot of my life was booked. I had no social life. Lol a relationship, what’s that?! ⁣⠀ After experiencing lots of gut & digestion issues, I decided to finally reach out & talk to someone about something that was affecting my daily life. ⁣⠀ It felt selfish to be spending money on myself & my health. It was hard to justify the expense because for so long, I told myself I could do it alone or it “wasn’t that bad.” ⁣⠀ But it was THAT BAD. It was starting to affect everything in my life: work, relationships, my workouts, etc. ⁣⠀ After a month of starting to feel better & working with a naturopath doctor, I realized just how important my OWN health is. I want to remind you to prioritize yours. It’s not selfish. If you can’t show up, how can you help others? ⁣⠀ “You can’t burn down your own home just to keep someone else warm.” (thanks to one of my clients for this) I started working with Registered Dietician and Health Coach Laura Halupowski at the Cabral Wellness Institute and that’s when everything changed! To learn more: * Check out our practice: * Supplements and protocols: * Tune into the Cabral Concept * Support group
June 12, 2019
The 8 Habits You Need for Fat Loss
On this week’s episode, I share my top 8 fat loss habits and why I think counting calories sucks! As I begin my own personal fat loss journey for the next eight weeks, I wanted to share the rules I’ll be sticking to and why they work, long term, to build healthy habits and keep fat off forever!
June 4, 2019
Self-Sabotage: I Stopped Binging When I Finally Gave Myself Permission
Are you giving yourself permission? Like 100% true permission? For the past 20-something years, I haven’t. I’ve restricted myself with food, happiness, and pleasure in life. Too many times, I told myself, “I shouldn’t.” It’s unfortunately led me to a place of binge eating and a lack of fulfillment. On today’s episode, I share my own struggles with giving myself permission and where my feelings of unworthiness stem from. And lastly, I share the way to change your story (and how I’ve changed mine) through an abundance mindset and giving yourself permission to do what YOU need to do, say what YOU need to say and be who YOU want to be.
May 28, 2019
Unhappy? Why Losing Fat is Just Postponing Your Happiness.
On today’s episode, me and special guest, Sarah Duff, talk about our struggles as we worked on our physical selves, but nothing more! We followed our coaches instructions. We did all the things that we thought were going to bring us into a state of life happiness and fulfillment. We lost body fat, we got lean, but it didn’t really matter. We still weren’t happy. And our message today is that if you’re in the process of changing your body, the result is not a golden ticket to happiness. It may give you a temporary insight to how happiness feels, but it surely won’t last. Just like a new relationship, the novelty wears off. The honeymoon phase is only temporary. If you continually find yourself sabotaging & saying things like “I just need to try harder, use more willpower or push myself more” .. NEWSFLASH!!! You are postponing your happiness and providing yourself with nothing more than a temporary band aid. This joyous cycle will continue until you pop on your action pants & figure out why you sabotage. Tune into this week’s episode to learn how to find your version of happy!
May 23, 2019
Self-Sabotage: My Struggle with Binge Eating & Using Food for Comfort
I wanted to change my body as a way to prove to myself & others that I was good enough, strong enough & capable enough. My appearance didn't match the strong person I knew I was on the inside. ⁣⠀ Growing up, food was love. Food was comfort. What I've come to realize is that my family loved me in a way that was sabotaging me. It was in my DNA. I turned to food for pleasure. I turned to food for satisfaction. I turned to food to procrastinate or avoid a task I didn't want to start. ⁣⠀ I felt victim to my circumstances. I didn't feel like I was in control of my eating. It was like food had shifted from a pleasure to a demon in my life. It consumed my thoughts, my mind and caused me stress, anxiety and worry. ⁣⠀ I have come to recognize that I had let food take over. I gave food the power. It was controlling me. ⁣⠀ Maybe this sounds like you? Maybe you don't feel in control of your life, your choices, your decisions? Maybe you keep sabotaging yourself or you make progress & then screw it up? ⁣⠀ You're not alone. I was right there with you. And I realized needed help. ⁣⠀ It wasn't until earlier this year when I reached out to a friend (& fellow coach), for help. I was struggling but on the surface, pretending like everything was just fine. ⁣⠀ I was trying to rely on willpower. But our willpower is limited. And my ability to resist short-term temptations in order to meet long-term goals was just plain old non-existent. I couldn't get out of the cycle. ⁣⠀ I struggled so hard bc I didn't feel worthy enough or good enough to actually achieve the success and the body I was working so hard for. All bc of a comment someone said to me.. "Sam, you're a lot more fit than you look." I buried that comment deep down until very recently. ⁣⠀ I realized I would kick ass in the gym, then ruin my progress as a result of sabotage. ⁣⠀ Fast forward to today.. I know that I am in control. I have the power to change my story. I can rewrite the story I tell myself. ⁣⠀ And so I have rewritten it. Find out how on this episode!
May 14, 2019
Decades of Strength 014: What Our Successful Clients Have in Common
On this week's episode of Decades of Strength, we discuss the most common traits of our clients who have experienced success in their pursuit of losing weight. Almost all diets fail and rightfully so - it's hard to shed those pounds especially when you are looking for an end result. These statistics should not discourage you from your own goals! Today we each share our experiences with clients and get clearer on some of the equations for success: Being honest with yourself about what you want and what you are willing to do to get there, not having expectations or tying worth or success to results, and practicing gratitude and a 'one day at a time' attitude. Losing weight is hard, but keeping it off is harder. Focusing on what has already been achieved rather than the peaks still ahead will help you succeed long term and cultivate a healthier and happier mindset and life. Being coachable and having an open mind can make or break your results. If you aren't willing to think different, get outside of your comfort zone or trust in your coach, then how will you succeed? In the end it comes down to what your priorities are. You can choose to make time, or not. But at the end of the day, you are not bound by your circumstances. You have the power to change anything in your life at anytime. Your life is in your hands!
May 7, 2019
Self-Sabotage: The Story I’ve Been Telling Myself for Years: I Don’t Fit In.
(I don’t fit in. I don’t speak my truth because I want to fit in and have everyone to like me. I don’t feel worthy enough to be in a loving relationship or open myself up to love. I can never do enough. I always feel the need to do more, be more, or give more to everyone else. I’m scared of success, the responsibility that comes with it and leaving others behind. I doubt & dismiss compliments because I don’t truly feel worthy of receiving them. I can’t slow down because there is so much to be done & I'm not doing enough.) If any of these statements resonate with you, the first thing I want you to know is that you are not alone. These thoughts [limiting beliefs & sabotaging tendencies] will make or break us. They are responsible for 95% of the thoughts in our mind. Although not conscious, they stem from childhood & move into adulthood. There’s days where I still feel like I don’t belong. And that I’m not doing enough to be important or feel worthy. But now, those subconscious thoughts that have been leading my life are no longer subconscious. They have moved to my conscious mind. Now that I have awareness, I have the power to change them. I have the power to rewrite my story & change what I tell myself & what I believe to be true. And so do you. So what’s my new story?: I don’t fit in. But maybe I wasn’t meant to fit in. I was meant to stand out. I was meant to be a shining light for you all. I created this podcast series to share some of the most inner thoughts & opinions of myself - with the hope it helps at least one of you. Tune in now.
April 30, 2019
Decades of Strength 015: Sharing Our Biggest Struggles With You
Struggling with things but feeling helpless?? You’re not alone! On this week’s episode of Decades of Strength, join Nichole, Kim and I as we discuss our biggest struggles in the present moment and how important it is to talk about them, write about them, and distance ourselves from them. Becoming aware and understanding that we are not defined by our thoughts can be a game-changer and a mindset shift that can help you positive and focused!
April 23, 2019
Episode 027: Change Your Body, Change Your Life
On today’s episode I have Dr. Stephen Cabral, a naturopath who suffered severe health complications starting at the age of 17. He saw over 50 different doctors, tried over 100 different treatment protocols, but still saw no hope of recovery. Now, he’s overcome his health issues and wants to share his message with the world: don’t let anyone tell you that you have to suffer for the rest of your life. This concept not only applies to fat loss, but to anything you’re struggling with. Tune into this week’s episode to hear how Dr. Cabral recommends rebalancing your body and renewing your health.
April 16, 2019
Decades of Strength 014: Comparison on Social Media and in Real Life
Do you compare yourself to others on social media or in real life? Cool, me too. It’s easy to forget what happens behind the perfectly curated photo, the lighting, the poses, or someone’s nice jacket. Maybe you’ve wanted to look or be like “that girl,” but just because someone’s appearance seems great, does not mean their quality of life, relationships, family life or self-esteem is great. On this week’s episode of Decades of Strength, join Kim, Nichole and I as we talk about strategies to stay in our lane, eliminate the sources of comparison in our lives that do not serve us, and to remember that our worth does not depend on our bodies.
April 10, 2019
Balanced Eats: Rethink Your Relationship with Food
Our cookbook and healthy habits guide, Balanced Eats is FINALLY here!! One copy at a time, our goal is to help you remember that you aren’t alone and that you have the power to rebuild your relationship with food and quit your self-sabotaging. Just because you have struggled with food in the past does not mean that you need to struggle with food for the rest of your life. If you are struggling, we get it. For a long time, our mindset around food was damaged. Sam struggled with emotional/stress eating and wavering between cycles of clean, restricted weekday eating followed by weekend binges. Amanda had a history of ignoring her cravings and hunger cues and struggling to give herself permission to enjoy more fun foods. Ultimately, our struggles were mostly in our head - we were telling ourselves a story that was sabotaging our fat loss efforts. When we realized how many of you struggle with the same thing, we decided we wanted to write this book to help you re-learn how to eat, mend your relationship with food and eliminate the dieting mindset you’ve recited to yourself for the past years. You have the power to rewrite your story, and our book, Balanced Eats, will help you do just that.
April 4, 2019
Decades of Strength 013: Repairing Your Relationship with Food
Do you feel restricted with the foods you can eat or have a hard time being flexible with your diet? On this week’s episode of Decades of Strength, we invite a very special guest, Sarah Duff, to help us chat about how to regain control and reframe your mindset around food. We discuss our unique relationships with food and how we successfully allow ourselves permission to eat anything we want. Tune into this week’s episode to learn how to overcome any negative associations you have with foods and find a balanced way to eat and live without the need to track calories!
March 26, 2019
Episode 025: Getting Out of the Passenger’s Seat of Your Life & Regaining Control
Do you feel like you’re in the passenger’s seat of your own life? On today’s episode, one of the most beautiful people I know, Salwa Galal, joins us to talk about holistic health - mind, body, and spirit. A life-changing one year trip to Egypt was what she needed to open her eyes and grant her the awareness she needed to realize that she had the power to regain control and determine the path of her life. Today, she shares with us how you can manifest that same power, too! Salwa is a jill-of-all-trades: a certified yoga instructor, soon to be mental health counselor, and talented aesthetician. She reminds us the importance of being in alignment, being present and strengthening your mind - the most powerful tool you have! Tune into this week’s episode as she gives us some actionable strategies for becoming more mindful, self-aware, and ways to slow down in order to rewrite your story and change your life!
March 19, 2019
Decades of Strength 012: Things We Wish We Knew When We Started
Throughout our health and fitness journeys, Kim, Nichole and I have done many things wrong. A huge setback for all of us was suffering from an all-or-nothing mentality and not seeing the bigger picture. On this week’s episode, we wanted to share our biggest mistakes and lessons in health, mindset, nutrition and training! Tune into to learn how to shift your mindset and bypass years of our mistakes, which now, we are able to reflect on as lessons and the catalyst for our individual growth. We share why we quit doing hours of mind-numbing cardio, why 1200 calories is not the magic number, our candid thoughts on how we compare ourselves to others, why more exercise is not better, and why finding a balance between your mental, physical and emotional health can leave you with the most satisfying results and genuine happiness.
March 12, 2019
Episode 24: How to Find Happiness in Life, Relationships and Your Work
Have you ever said, I just want to be happy? Or maybe you’ve been looking for happiness outside of yourself - in a relationship, in food, alcohol, exercise, or any other coping method. On today’s episode, the incredible relationship & self-awareness expert Stefanos Sifandos explains to us how and why we need to get into the habit of self-assessment & observation of our own self-sabotaging thoughts & limiting beliefs. We get vulnerable as we share specific events that affected the story we tell ourselves. He shares why the voids in our pasts become our values, which means that the things we lacked in childhood or past relationships are the things which we now primarily seek. Tune into this week’s episode to learn how to become more self-aware in order to connect with others, to open ourselves up to lasting happiness and experience true fulfillment.
March 5, 2019
Decades of Strength 011: How to Feel Good and Stay on Track When You Travel
Doing some upcoming travel and still want to stay on track? On today’s episode, Nichole Kim and I talk about traveling and how to set yourself up to succeed, despite being away from your routine. We share our top strategies for eating and working out, if you choose to, and how to come back feeling refreshed from your vacation rather than overwhelmed or frustrated that you just blew your diet or undid your progress. Tune into this week’s episode so you can head into your next trip feeling good, in control and with a winning mindset!
February 26, 2019
Episode 23: Managing & Overcoming Injuries with the Right Mindset
Ever been injured? I sure have! Whether you’ve struggled with lower back pain or hurt yourself in the gym, we address it. Today, Dr. Caleb Burgess and I talk all about injuries and preventive measures you can take to reduce your chance of getting injured. He tells us why certain people have faster recovery times and how you can, too! Caleb shares his top tips on how to tap into the power of your mind to reframe your perspective on your injury, whether it be big or small. Tune in to listen!
February 19, 2019
Decades of Strength 010: Self Care: How to Start and Why You’re Not Getting Enough
Have you been neglecting self-care or resorting to food or Netflix or alcohol to cope with stress? On today’s episode, Nichole Kim and I talk about the top strategies to cope with stress that can accumulate in our lives. We dive into different forms of self-care, ways to incorporate them into your already busy life, our personal favorite ways to unwind, and suggestions for slowing down and being more mindful, even if it means starting with just one minute. Tune in to this weeks episode to find out how to take care of yourself!
February 12, 2019
Episode 22: Building Habits to Maintain Your Fat Loss
Sick of not knowing how to eat or manage social settings that involve food? Yeah, you’re not alone! On today’s episode, I talk about the most important habits you need to build if you want to lose fat and keep it off. For so long, I was caught in the diet-restrict-binge cycle and was obsessed with counting calories. When I was in social situations, tracking calories overwhelmed me and I didn’t know how to eat. Today, I give you strategies for maintaining your fat loss and successfully tackling any social setting that contains food!
February 5, 2019
Decades of Strength 09: Fitness isn’t One Size Fits All
Health and fitness is not one size fits all. But there is a best diet and workout plan. And guess what, it’s the one that works BEST for you, your goals and your lifestyle! On this week’s episode of Decades of Strength, join Nicole Kim and I as we share all about our own training. We talk about how our training style and goals have evolved, our personal experience with our own coaches, how frequently we workout and how our approach to lifting has transformed our bodies and minds. Tune into this week’s episode for some laughs and good stories!
January 29, 2019
Decades of Strength 08: Fat Loss Essentials: Calories, Protein, Carbs & Fats
Don’t know how many calories to eat for your goals? Not sure what a macro is? Want to know the best sources of protein, carbs and fats? On this episode, Kim, Nichole and I explain everything to do with calories and macronutrients. We discuss protein and why it’s necessary for fat loss and how to determine the best carb/fat intake for you. Tune in to listen!
January 15, 2019
Decades of Strength 07: Myths: Top Diet & Exercise Myths Debunked!
Carbs make you fat? Lifting weights makes women bulky? Eating after 6pm is bad? Cardio is the best for fat loss? If you don’t sweat during your workout, was it even worth it? If you’ve ever heard these claims before, you’re going to want to tune into this week’s episode! Join Nichole Kim and I as we debunk myths and hit you with the facts about diet, exercise and lifestyle.
January 8, 2019
Episode 20: Improving Self-Awareness for a Better You
Are you on the road to self-improvement? Being more self-aware and having higher EQ (emotional intelligence) can allow you to assess your strengths and weakness and focus inward to improve. On this week’s episode, join me and my guest Max Nottonson as we talk about daily habits for success, building the life you want, and balancing the importance of staying present yet trying to constantly grow and evolve into the future and better you. Max shares lessons about empathy, your aspirational vs. behavior self, and why getting to know yourself will allow you to rise up and tackle any challenge that comes your way. Tune it to listen!
December 18, 2018
Decades of Strength 06: Goals: How to Make Them & Actually Achieve Them
It’s easy to say we want to lose weight or be more successful or make more money, but realistically, you won’t ever get there unless you make an actionable plan with a realistic timeline. With the new year approaching, I imagine you have some goals for 2019! You’re not alone if you need help figuring out how to actually achieve them. Join Kim, Nichole and I on this week’s episode of Decades of Strength as we discuss strategies for goal setting, how to ensure you reach your goals, and our biggest secrets for achieving success - whether it be in your business, your fatloss journey or your mindset.
December 11, 2018
Episode 19: How to Create a Successful Workout Plan
Have you ever walked into the gym without a plan? Feeling like you’re clueless is the worst, especially in the gym, where you’re already self-conscious. If you’re not sure where to start, I’ve got you covered! In this week’s episode, I recommend optimal workout frequency, how to create the most effective workout, when and how to incorporate cardio and HIIT, and share tips on warmup, cooldown, and stretching. Don’t go into the gym without a plan. If you are prepared, you will succeed and be consistent!
December 4, 2018
Decades of Strength 05: Getting Back on Track After the Holidays
Did you fall off track after the holiday? Or are you worried about messing up or losing progress between Thanksgiving and Christmas? On today’s episode, Nichole Kim and I discuss how to get back on track after social events, holidays or episodes of overeating or missing workouts. We give you real-life strategies for getting back on track, ways to manage stress during the festive seasons and how to not sabotage your fat loss efforts. If you’ve been working hard this year, tune in to this week’s episode so you can crush the rest of the year without the next month derailing you!
November 27, 2018
Episode 18: From disordered eating & exercise to a balanced lifestyle
Are you stuck in a rut with your diet or exercise and just can’t seem to find a balance? When fellow coach Kyle Coughlan was in the Army, his life and schedule were dictated to him. The only thing he had control of was his food intake, which led to some emotional turmoil and eventually led to an obsession with restricting calories. He wanted a six pack but couldn’t quite find a balanced approach to diet and exercise. Fast forward a few years and Kyle is on the other side of his struggles! He shares the lows of his negative self image and walks us through his mended relationship with food and exercise. He is now thriving in his university as he studies business and shares his journey on how he overcame disordered eating and exercise. Tune in to listen and learn how to find balance.
November 20, 2018
Decades of Strength 04: How to Stay Lean and Avoid Holiday Weight Gain
Are you worried about holiday weight gain? Maybe you're nervous that you'll fall off track with all of the holiday parties and food? No fear, Decades of Strength podcast is here!! On this week's episode, Kim, Nichole and I will walk you through our top strategies to head into the holiday season with a winning mindset and come out feeling better than ever! We share tips on how to enjoy your favorite holiday dishes and treats without guilt and ways to still make progress despite all of the temptations! Tune in to listen if you want to head into the holiday season enjoying your favorites foods while still staying lean.
November 13, 2018
Episode 17: Eliminating Self-Doubt to Become a Badass
Do you experience moments of self doubt? Do you talk to yourself like you would a friend? On today’s episode, I interview Boston-based fitness instructor Jessie Alegria about her story. A Costa Rica native, this woman has an incredible journey moving to a new city with nothing and no real community to now teaching over 20 classes a week in the pursuit of inspiring others to find their inner badass and build a strong community. She is empowering, brave and most of all - has so many tips for YOU if you are starting out in your health/fitness journey or if you’ve gotten lost or stumbled along the way. Jessie embodies strength, swagger and has cultivated an incredible squad of fellow badasses in Boston. Tune in to listen to this one - it’s goodie!
November 6, 2018
Decades of Strength 03: Why Being Strong is Fun and Empowering
Does seeing yourself get stronger get you excited? On today’s episode, Kim and I recap our recent powerlifting competition where we both set new personal records and talk about our experience getting stronger when surrounded by a bunch of other strong women! Powerlifting is a place for anyone who wants to chase strength and prove to themselves they can do it! Kim and I share misconceptions about the sport, how we both got into it, and why we love it so much. Truthfully, it’s addicting getting stronger, and if lifting weights and chasing strength goals is something you love to do, I suggest you listen to this episode, because you might just find yourself competing in the future!
October 30, 2018
Decades of Strength: Episode 02
Are you stuck in a weight loss plateau? We got you covered! On episode 2 of the Decades of Strength Podcast, me Nichole and Kim dissect the truth about weight loss plateaus and how to get past them. We also talk about meal prep, eating out, and how to set up your kitchen to help you succeed in your fat loss journey.
October 16, 2018
Episode 16: Tackling Challenges & Celebrating Victories
It's easy to get discouraged when we face challenges. Rather than seeing them as obstacles, what if we thought of challenges as opportunities to grow and emerge into the person we are capable of being? Success in the long term will come from celebrating and recognizing all of your victories, no matter big or small. On this week's episode, I share a conversation with my online client and ultra-marathoner Kyra just moments after she ran 30 miles and completed 60 obstacles through the brutal conditions and high altitude of Squaw Valley in Lake Tahoe, CA. Whether you run or not, this episode is packed with raw advice and tips to succeed in any challenge: physical, emotional or spiritual. DISCLAIMER: Kyra went to the ER after this race and the physicians told her they could not diagnose her with asthma, as the cause of her breathing issues that day were due to dust inhalation.
October 9, 2018
Episode 15: How to Eliminate the Weekend Diet Binge
Today’s episode is a solo podcast! If you’ve ever said “Diet starts Monday” and you keep falling off track on the weekends, you are not alone. I explain why your weekends may be your weak-ends and how to make positive changes that will eliminate the weekend binge. Tune in to listen as I share my biggest tips to get you out of this vicious cycle!
September 25, 2018
Episode 14: Why You Need Strength Training as a Runner
On this week’s episode, I interview personal trainer and marathoner Olivia Caputo on how weightlifting transformed her and why strength training is critical for everyone, especially runners and endurance athletes! Whether you are a seasoned runner or you are just getting started, Olivia shares her biggest tips on how to setup a successful workout plan, stay injury free and increase your speed and endurance. Tune in to hear more about her story and how you can improve as a multi-faceted athlete.
September 18, 2018
Decades of Strength: Episode 01
Decades of Strength: a new collaborative podcast series featuring me, Sam Altieri, as well as Nichole Guerrette, Kim Schlag, and Susan Niebergall. We are 4 strong women representing 4 decades of strength: the 20s, 30s, 40s and 50s. In this first episode, we talk about our own fitness journeys, how to get started in the weights area, gym intimidation and how to conquer it. Tune in to listen!
September 11, 2018
Episode 13: The 5 Golden Rules of Fat Loss
Today’s episode is a solo podcast! I talk all about the 5 golden rules of fat loss and what you need to focus on if you’re trying to lose fat. I also touch upon dieting mentality and why you need to have patience, a positive attitude and a big picture mindset in order to succeed. Tune in to listen!
September 4, 2018
Episode 12: How to Lose Fat and Keep it Off
On this week’s episode, I interview coach Chad Hargrove on how to lose fat and keep it off! Chad shares his biggest tips for not just achieving the body you want, but maintaining it - which is often harder than losing the weight in the first place. We talk about calories, binge eating, having a social life while dieting and why it’s important to diet on as many calories as possible! We also touch upon how to set up a realistic timeline and set of goals so that you can succeed. Tune in to listen!
August 28, 2018
Episode 11: How to Stop Yo-Yo Dieting and Get Strong as Hell
On today’s episode, I talk with my friend and fellow online fitness coach Kim Schlag about her journey. At age 48, she's in the best shape of her life and she's a total badass! We talk about yo-yo dieting, lifting weights as a female, and understanding the importance of having physical strength. Kim and I agree that as soon as you stop taking yourself so seriously, smile and laugh, and realize you can pick up heavy things, you become a lot more confident in all areas of your life. Tune in to find out how you can stop hoping from one diet to the next and get strong as hell, just like Kim!
August 21, 2018
Episode 10: Body Image Issues & The Truth About the Mirror
On today’s episode, I talk with friend and California based fitness coach, Marci Nevin, about the ups and downs of her personal fitness journey. We talk about body image issues, looking in the mirror, and how Marci's life changed dramatically when she shifted her focus from how she looked to how strong she could be. People care less about how you look and more about how you make them feel, and Marci's journey is a testament to that reality. Tune in to find out ways that you can enjoy the process of fitness, health, and self-development as Marci gets vulnerable and shares her mindset shifts with us.
August 14, 2018
Episode 03: Why You Don't Have to Be Good at Yoga
On this week’s episode, I speak with the bubbly and inspirational yoga instructor Shireen Damghani about why you don’t need to be good at yoga and how it can give you more balance and mindfulness. We discuss why yoga is critical to getting stronger and being more aware of your own body- physically, mentally, and emotionally, and the concept that yoga (and working out in general) is a practice, as we are always trying, failing and improving.
August 11, 2018
Episode 02: Making a Setback a Comeback
Making a comeback a setback! Listen as my incredible friend and client Aurora tells us about her horrific car accident that left her unable to walk. Since recovering, she explains why the gym is a place she goes to build strength and find more meaning in her everyday life.
August 11, 2018
Episode 09: Best Fat Loss Workouts & Finding A Gym Family
On today’s episode, I talk with strength and fitness coach Nik Reese about how to set up the most effective fat loss workout and why you will succeed if you have a gym family. If you’re going into the gym without a plan or a support system, it’s probably the reason why you aren’t reaching your goals. Tune in to find out how to set up a plan that will allow you to have fun AND succeed!
August 7, 2018
Episode 08: Why You Need Exercise for Confidence & Longevity
On this week’s episode, I interview coach Chad Driscoll on why exercise is so important for boosting confidence and why it can be used as a preventative tool for disease rather than a reactive one! We talk about how to set yourself up for success by changing your environment as well as strategies to improve your intentions and intensity in the gym. Tune in to listen!
July 31, 2018
Episode 07: No Time to Workout? Here's How to Lose Fat!
On today’s episode, I talk with fellow fat loss coach and incredible mom of 2, Nichole G, who is strong as hell and has abs! We talk about ways to still achieve your dream body, whether you're short on time, hopping from job to job, or a mom t rules for losing fat even when life gets crazy.
July 24, 2018
Episode 06: Emotional Eating & Why You Need a Support System
On today’s episode, we talk about weight loss and strategies to cope with emotional eating and improve your relationship with food. As we dive into this episode, Carter Good, a fellow online fat loss coach, describes the importance of being self-aware in order to be confident, to be in control, and to talk about our struggles with others.
July 17, 2018
Episode 05: It's Never Too Late to Start
On today’s episode, we take a deep dive into mindset. We discuss the all-or-nothing mentality, getting started in the gym, getting back on track after holiday or a binge, and that more exercise isn’t always better. We talk about how removing limiting beliefs is the path to success and how it’s NEVER to late to start, whether you're 60, you’ve never stepped in a gym, or you have no idea of how many calories to eat. It’s never too late to change how you look and how you feel!
July 10, 2018
Episode 04: How to Stay Motivated and How to Leave Your 9-5
On today’s episode I talk to Elise Javetski, former high school teacher turned fitness professional on tips to stay motivated and what it’s like to leave a 9-to-5 job and dive into your passion! We discuss the importance of finding your tribe and why consistency and progress are what truly keep us motivated. Tune in to listen!
July 3, 2018
Episode 01: Creating the Right Mindset, Fitness as a Lifestyle, and Battling Injuries with Chris Belloste
Creating the Right Mindset, Fitness as a Lifestyle, and Battling Injuries with Chris Belloste. Chris is a Personal Trainer, a Boxer, and a huge motivation and inspiration for all sorts of gym goers - new and old! Listen as we talk about mindset, finding your groove at the gym, creating fitness as a lifestyle and how to fight back after being injured. Find him on Instagram at @cbfit617!
June 12, 2018
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