Value Driven Life
By Chris McMahon
Value Driven Life Jul 21, 2022
Ep 66: How To Lose Weight While Going Through Menopause w/ Beth Feraco
I have a lot of clients who are going through menopause, a point in time 12 months after a woman's last period & perimenopause, the time during which your body makes the natural transition to menopause.
One of the effects of menopause is fluctuating estrogen levels; its effectiveness to modulate hunger hormones is reduced.[7] Menopausal women experience more intense hunger signals encouraging increased food intake which promotes weight gain.
Yes, hormonal imbalances play a role in weight gain during menopause, but it is possible to lose weight still. But I am not about to mansplain the challenges of menopause and weight loss.
That's why I sat down to talk with the no b.s. nutrition & strength coach Beth Feraco about her experience with weight management while going through menopause.
Find Beth here:
IG: https://www.instagram.com/bethferacofitness/
FB Group: https://www.facebook.com/groups/403159674770287
Coaching: https://bethferacofitness.com/
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 65: How Sore Should You Be?
How sore should you be after training? Yes, delayed onset muscle soreness is normal; however, is it something you should chase during every workout? Give this a listen for the answer.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 64: How To Hold Yourself Accountable
Life is going to go differently than planned. Maybe your kid will have horrible allergies and possibly a case of pink eye...therefore they don't sleep through the night....and then you end up sleeping about 4 hours...Just a random example 😅
The point is that you can train even if things aren't perfect. Listen to the episode and learn how.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 63: The Top 3 Reasons Parents Eat Fast & How To Stop
Your kids aren't the reason you eat fast. Logistically, they might be why you eat fast, but it's still within your control to slow down and enjoy the food.
You most likely won't like hearing what I say, but listen to this episode, and I promise you will slow down & can thank me later.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 61: The Comparison Traps Of Training
It doesn't matter if you are 30 or 60; from today onward, you will never be as young as you are. Even with that in the back of your mind, it is easy to expect to be as lean or strong as you were in your early 20s. Is it entirely out of the question? Meh, consider it becomes harder to maintain things as you age. Don't worry this episode dives into moving through those limiting beliefs.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 61: How & Why To Invest In Your Progress
Chris sits down to discuss how someone can start to make serious progress with their nutrition goals. You might be surprised to hear the answer.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 60: Is Your Metabolism To Blame?
Chris sits down to discuss your metabolism and how it might impact your weight loss goals.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 59: Mike Doehla - Why Parenthood Changes Your Nutrition & What To Do About It
Mike and I sit down to talk about fatherhood, all-or-nothing mindsets, and determining what's most important.
Listen to Mike's previous episode here: https://spoti.fi/3ZSgIDC
Follow Mike here: https://www.instagram.com/mikedoehla/
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 58: Weight Loss For New Parents & Shift Workers
This episode features my client Kavin sharing his nutrition tactics while working 48 hour shifts. He breaks down the steps and best practices that we have developed working together for the last 5 months. You're gonna want to take some notes.
Listen to Kavin's Snacking Story here: spoti.fi/3l664uE
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
If you find my content helpful, please subscribe, and I can keep bringing more helpful nutrition and fitness content.
Ep 57 Sarah Tierney: Prioritizing Your Needs As A Busy Parent
I had the pleasure to sit down and talk with Sarah Tierney, owner of Hard House Nutrition, for an in-depth conversation on her journey to running her coaching business, committing to prioritizing her health, & balancing being a single parent.
Find Sarah Here:
IG 👉 www.instagram.com/sarahmichelletierney/
Hard House Nutrition 👉 https://hardhousenutrition.com/
Hard House University 👉 https://hardhousenutrition.com/university
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 56: Q&A Eating more protein, training when short on time, dieting while on vacation, & more
This was taken from my weekly Q&A with my Value-Driven Coaching Community. Every week all of my clients hop on a Q&A call where I answer any questions they ask. It was a great chat, and I dived deep into how to hit your protein goal, what to do if your session gets cut short, dieting while on vacation, and the truth about your step count.
Find Chris here:
IG 👉 bit.ly/3EEA7zV
FB Group 👉 bit.ly/3EChqgm
1:1 Coaching 👉 bit.ly/3Kx0kUZ
Freebie 👉 bit.ly/3jmai00
Ep 55: Is It Okay To Take A Break?
This is a big topic covered in less than 6 minutes. Should you take a break from your fitness/weight loss journey when life gets hard? The short answer is yes, and the long answer...well, that's what the podcast is for, silly.
If you find my content helpful, please subscribe, and I can keep bringing more helpful nutrition and fitness content.
Ep 54: Eight Effective Ways To Stick To Your Diet As A Foodie
In this episode, I give you eight ways to have an easier time sticking to your nutrition plan while eating out. This episode was adapted from my HUGE article by the same title. Check it out here.
Check out Sam Forget's Episode here.
Find Chris here:
If you find my content helpful, please subscribe, and I can keep bringing more helpful nutrition and fitness content.
EP 52 John Noel: Weight Loss Isn't Just A Number Game
I got to sit down and talk with Coach John Noel, and we took a deep dive into the concepts around weight loss and clarified why the numbers are only a small part of your health and fitness journey.
My microphone made me sound like I was in a fishbowl, so please forgive me.
Find John:
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If you find my content helpful, please leave a review, and if you don't find it helpful...well, thanks for giving this a listen anyway. ;-)
EP 51 Jordan Syatt: How To Set Boundaries & Fit Fitness Into Parenthood
Find Jordan here:
Jordan's Podcast
Jordan's Instagram
The Inner Circle
How To Become A Personal Trainer
Find Chris here:
Read the blog
Weekly Email
Online Coaching
Ep 50: How To Save Money While Food Shopping
In this episode, I explain how to save money while food shopping and why eating organic isn't necessarily healthier.
Plus, the rad episode I did with Dr. Adrian Chavez where we discuss a good portion about eating organic food. My interview with Dr. Adrian Chavez!
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Ep 49: Why healthy eating leaves you hungry
In this episode, I break down the reasons why "healthy eating" often leaves someone hungrier than normal, especially in a calorie deficit.
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Ep 48: Do you need to stretch after your workout?
In this episode, I explain if you need to stretch after a training session and what truly is the best kind of flexibility work to do.
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Ep 47: How To Stop Snacking At Night - Kavin's Story
In this episode, I sit down and talk with a nutrition coaching client, Kavin, about snacking in the evening, being on a diet while recovering from an injury, and how to spot the differences between craving and hunger.
I hope you enjoy the episode!
Find Chris here:
If you find my content helpful, please subscribe, and I can keep bringing more helpful nutrition and fitness content.
Ep 46 How To Use Calorie Cycling
In this episode, I explain how someone can use calorie cycling while losing weight.
This episode is sponsored by Legion. To get 20% off your first order, use the promo code CHRISM at checkout.
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Ep 45: How To Eat Enough Protein While Losing Weight
In this episode, I explain how to eat enough protein while in a calorie deficit.
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Ep 44 Allison Tenney: Understanding Fitness Intersectionality & Personal Growth
I got the chance to sit down and talk with Strength and Conditioning coach Allison Tenney for what I view as a much-needed conversation on intersectionality and personal growth. We touch on many topics, such as mental health, fitness, and family. Get ready to listen and take notes because this is a deep episode.
Allison has a fantastic event called the Ignited Leadership Summit on November 11-13th, 2022, in Austin, Texas.
Because Allison is a fan of the show and a kindhearted person, she is giving any listener $100.00 off tickets if you use the promo code 100OFF at checkout.
Learn more about Allison:
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Ep 43: Why You Should NOT Cut Your Calories & What You Can Do Instead
In this episode, I break down why you shouldn't cut your calories and what to focus on instead.
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Ep 42: How To Break Cheat Meal Mentality
In this episode, I teach you how to break away from the cheat meal mindset and how to find balance in your diet.
This episode is sponsored by Legion! Use promo code CHRISM to save 20% off your first order or get double loyalty points.
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Ep 41 Annie Brees: A Better Understanding Of Self-Compassion, Boundaries, and Weight Loss
I got the chance to sit with the co-founder of Balance365, Annie Brees, for a deep conversation on self-love, defining boundaries, and weight loss. This conversation has so many gold nuggets for coaches and anyone looking to make a nutrition/fitness change.
To learn more about Annie:
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Ep 40: How Many Days A Week Should You Train?
In this episode, I explain a few ways you can split up your training sessions.
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Ep 39 Beth Feraco: How To Hold Yourself Accountable
I got to sit down and talk with Beth Feraco about all things accountability, weight loss, and sobriety. It is quite a powerful conversation and there are so many golden nuggets along the way, so grab a pen and paper.
Find Beth here:
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Ep 38: Should Kids Track Their Calories?
In this episode, I attempt to answer a question I received during a Q&A on Instagram.
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Ep 37 Jonny Landels: Ditching Diet Culture and Embracing Self-compassion
This week I sit down and talk with health coach Jonny Landels for an in-depth conversation surrounding traps diet culture, developing self compassion, and the power of eating skills.
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Ep 36 Gareth Nock: Health & Fitness For Busy Parents
I was lucky enough to sit down and chat with health and fitness coach Gareth Nock. This special conversation revolved around fatherhood, making time for your wellness, and Gareth's journey through the fitness industry.
Find Gareth here:
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Ep 35: What is Zone 2 cardio?
Find Chris here:
Read the blog
Weekly Email
Online Coaching
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Ep 34: What to eat if you're hungry before bed
I cover what you might want to try eating if you are hungry before bed.
This episode is sponsored by Legion. Use the promo code ChrisM to receive 20% off your first order.
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Ep 33 Dan Feldman: How To Get Away From Food Fear & Cutting Through Social Media BS
I sat down to talk with a registered dietitian, Dan Feldman, to learn more about how to get past the food fear social media can create. This episode has a few significant points that can show you how to stop majoring in the minor and focus on what truly matters for your particular nutrition/fitness goals.
Fan Dan here:
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Ep 32: How To Gain Weight
I cover how to gain weight. It has to do with calories and what your particular goal is.
Here is the Precision Nutrition Calculator.
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Ep 31 Nick Sorrell: How To Take The Big Leap
I sit down to talk with creator, consultant, & coach Nick Sorrell. This was such a fun conversation with a ton of takeaways on how not to stop, and how to keep going - how to take the leap.
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EP 30: Should You Track Calories Burnt While Training?
It's not a great idea to track calories burnt while training, but I dive in on what you can track instead.
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Ep 29 - Jennifer Campbell: Understanding The Messy Middle and Building Self-Trust
I sit down to talk with Co-found & CEO of Balance365, Jennifer Campbell. Together we discuss navigating the messy middle of weight loss and how Jennifer learned to build self-awareness and grow through her discomforts.
We talked about my guest appearance on the Balance365 podcast, and you can hear it here:
https://www.balance365.com/episode202/
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Ep 28 The One About Starvation Mode
I sit down to do a little myth-busting surrounding the concept of Starvation Mode and weight loss.
Here is the episode I mentioned on the concept of Mindless Snacking.
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Ep 27 - Dr. Adrian Chavez: How To Advocate For Your Health
In this episode, I sit down to talk with Dr. Adrian Chavez about how someone can become an advocate for their own health. He does a fantastic job of explaining what to look for in a diet, why you don't need to "eat clean" to be healthy, and which social media accounts to avoid.
Where to find Dr. Chavez:
Where to find Chris:
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Ep 26 How To Track Your Progress In The Gym
In this episode, I explain how to track your progress in the gym properly.
This episode is sponsored by Legion. To receive 20% off your first order or double loyalty points, use the promo code ChrisM
Find Chris here:
If you find my content helpful, please subscribe, and I can keep bringing more helpful nutrition and fitness content.
EP 25: Susan Niebergall - Why It's Never Too Late To Get Started
In this episode, I sit down and talk with weight loss coach and author, Susan Niebergall. We have a very candidate conversation about values, diet choices, and why fitness is a never-ending journey. This is a special episode, and I hope you enjoy every minute of it.
You can find Susan here:
Find Chris here:
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Ep 24 - Setting Minimums
It becomes harder to make better decisions when someone has a stressful day/week/month/year that's why setting minimums are so important.
This episode is sponsored by Legion. Use the promo code ChrisM to save 20% off your first order or double loyalty points. 🥳
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Ep 23: Sam Forget - Developing A Flexible Mindset While Undergoing A Transformation
I sit down to talk with transformation coach Sam Forget. This one gets deep as we uncover what it means to exist in the messy middle as a nutrition coach and how to start your journey towards a wellness transformation.
Find Sam here:
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EP 22 - When Should You Have A Protein Shake?
I dive into the best time and reasons to have a protein shake.
Use my promo code CHRISM to receive 20% off your first order of any Legion supplement.
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EP 21 Derek Stanley: The Cheat Code For Progress - RPE & Patience
I got the chance to sit down and talk with Trainer & Nutrition Coach Derek Stanley about all things autoregulation and weight loss progress. We were able to cram a lot into 46 minutes and novice and advanced nutrition/weight lifters will benefit from it.
Here's the article I mentioned all about starvation mode.
Find Derek here:
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Ep 20: What should you eat before a workout?
I break down the options you can use for pre-workout nutrition.
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Ep 19 - Stephanie Roth-Goldberg: Why Being Intuitive Plays A Major Role In Your Health
I got the chance to sit down with the Embodied Psychotherapist, Stephanie Roth-Goldberg to talk about all things diet culture and how someone can begin becoming more intuitive in their health & fitness.
This episode of Value-Driven Life was sponsored by Legion. Use the promo code ChrisM to save 20% off your first order. 🥳
To learn more about Stephanie:
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Ep 18: How To Make More Time
I cover one of my favorite ways to help clients make more time for the things they want to do.
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Ep 17: Jordan Lips - How To Get Back On Track
I got the chance to sit down and talk with coach Jordan Lips about the topic of motivation and getting back on track. It was a great conversation and we got deep in the weeds on the concepts of failure, personal growth, and making progress.
You can find out more about Jordan here:
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EP 16: Which is the best type of cardio for fat loss?
I break down a little research about which form of cardio is best for fat loss.
Also, I butchered the definition of EPOC (excess post-exercise oxygen consumption). Here's a better definition.
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