On today’s episode I’m going to talk all about programming your workouts. I get asked a lot how do you put together a workout, can I put together my own workout, should I even be putting together my own plan? We will talk through all of this and more!
On today’s episode I’m talking with mid western mom Gina! Now Gina is getting ready to turn 47 and she has had success with weight loss before but this time around she is really struggling and is wondering if this is because of perimenopause. So today we are going to break that all down and give you the answer! If this sounds like you , you should take a listen to this episode and sign up for my course that is live right now!
On today’s episode I am answering some of your Instagram questions! That’s right we are doing a full blown Q&A. I answer questions about pms cravings, not being able to maintain weight after losing a ton of weight, what to do about yo-yo dieting, and much more! Side note for women over 40 my free webinar is on Monday you can sign up on my website email@example.com hope to see you there !
On today’s episode I talk all about how to lose weight while still eating with your family! On another note registration is still open to sign up for my free webinar on the menopause fat loss formula. In this webinar you will get a really great idea of what the full course will entail and the exact steps you need to take for weight loss, hope to see you there!
On today’s episode I am joined my my friend and colleague Jordan lips!Before we get into what’s on today’s episode next week Monday March 15th the link will go live for my free webinar on the subject of the menopause fat loss formula! Can’t lose weight over 40 ? Then this webinar is for you and will be occurring on Monday March 29th with multiple different time slots! Today though we will talk about where the sweet spot is when trying to lose weight !
On today’s episode I am taking your questions about workout and exercise you asked me on my Instagram! To possibly have your question answered on the podcast in a future episode be sure to hit me up over there!
On today’s episode we are going to chat about slow weight loss, and why exactly it is moving so slowly for you. We will discuss what even is slow ? How can I speed it up if that is the appropriate course of action and how important proper expectations are!
On todays episode I am joined by physical therapist, Marci Silverburg, who specializes in women's health and pelvic therapy. We chat all about Diastasis Recti and what you need to know about it, even if its been years since your last pregnancy!
On today’s episode I am joined by my friend and colleague, Susan Niebergall. Susan is 60 years old and is in the best shape of her life. She got into that incredible shape starting in her 50’s! She just wrote a book all about her journey “Fit At Any Age It Is Never Too Late” and today we are going to talk about that book, how you can do it too, and you will even have a chance to win a free copy of the book!
On today's episode I am joined by a member of my instagram community, named Keri, from Texas. Keri has lost 97 pounds! But, she gives herself a really hard time because she did not lose 100 pounds. That mean girl voice in her head really gets on her about those 3 pounds she didn't lose. She is struggling to continue losing weight at this point because of this inner mean girl, so we talk about how you can silence it and keep moving forward!
On todays episode I am joined by a member of my instagram community by the name of Maria. She reached out to me by DM's and asked me this question, "I get anxiety when I get to the end of the day and see that I don't have many calories left, any advise?" Does that resonate with you? This is such a common concern and as we chat I walk her through several strategies she can use, so she does not feel anxious at the end of the day about how much food she has left!
-here’s the workout tutorial mentioned in the episode: https://youtu.be/fNU4xqvyZFw
On today's episode I tackle a question I get a lot, how can I do what you do for a living? I speak with a woman named Yvette who is looking to make a move into the fitness industry and we chat through how I did it and the best next steps for her, and maybe you, if that's where your mind and heart want to go!
My intern Emilie's IG handle : @emilie_hansen_nutrition
Be sure to give her a follow!
On todays episode I share with you the story of how I have been battling illness for the past three months and have been unable to train at all or keep up with my nutrition goals. I share what effect this has had on my fitness and what I intend to do about it. Most importantly I discuss why I am not panicking about it and why you should not panic if you find yourself in a situation where you are out of the gym!
On todays episode, I am hosting one of my very own 1 on 1 clients. Joanne has been training with me for about 15 months now. In that time she has lost almost 40 lbs, almost 30 inches, and gotten her first push up (and can do many beautiful push ups now). Joanne is a women in her 50's, she has made incredible progress all while going though menopause. Joanne has in fact lost 130 lbs in her 40s and 50s! Ladies, I know a lot of you out there worry and struggle, with how can that be possible? How did she do it? How did she over come emotional eating and get stronger than she's ever been?
On todays episode, I am joined by one of my instagram followers named Megan. We have been chatting recently via email about a personal situation that is just so relatable, which we will be discussing today. How do you get the support you need from your partner for your fitness goals and how do you help your partner with their fitness goals, if they are not interested in fitness goals? How do you help someone want to change?
On today’s episode I am joined by Joyce Shulman. She is an author , recovering lawyer and the founder and CEO of 99 walks, an organization with the unique goal of getting 1 million women walking. Today we discuss intentional walking, what is it and why should you be doing it?
On today’s episode I’m going to be fielding questions from my Instagram stories. I asked people to let me know what kind of support they need during this unusual holiday season and will be answering a few of your questions!
In today's episode, I'm going to be fielding a question from a member of the Instagram fam! Cathy wrote in very frustrated with her workouts. Is she lifting heavy enough? Is she lifting long enough? When she starts lifting heavier and longer she feels frustrated and doesn't like it so she cuts back, and then she is worried it's not effective and maybe she should give it all up and walk already. So today we will discuss the specifics of what makes an effective workout as well as the mindset piece of working out, and how to make your workouts truly work for you.
How to get fit at any age: https://youtu.be/Hp15g6STkAo
How to workout at home: https://youtu.be/fNU4xqvyZFw
On today's episode, I am joined by my new friend Karen. Last week I posted a question box on my Instagram stories and Karen wrote in and her words struck me. She asked "I want to lose weight but I don't actually want to change what I eat". This question I'm sure hits home for a lot of you and that's what we are going to talk about today, what do you do and how do you move forward?
On todays episode I am joined by fitness and omen's health expert Amanda Thebe. Amanda Has a new book coming out this Sunday which just so happens to be World Menopause Day. Her book is titled Menopocalypse: How I learned to thrive during menopause and how you can to. Amanda and I spend some time on little discussed topics like what is actually happening with your body during menopause, what is HRT and why is everyone so dang afraid of it, and how can we build the resilience we need to get through these difficult years. After listening to this episode if you want to hear Amandas full menopause story listen to episode 21.
On today's episode, I am switching things up and turning over hosting duties to my friend and mentor Jordan Syatt! Now when you listen to the podcast each week you hear snippets, bits and pieces of my story, but I am mostly focused on my guest. This week you will hear my story. Jordan asks me questions about my struggle with obesity, where did it start, did I always struggle with obesity, how did I get out of that situation, and lots about the dumb and embarrassing things I tried in my attempts to lose weight. I think you might just see a little of yourself in my own experiences and hopefully this will help you avoid all the mistakes that I made.
-Link to pistol squat video discussed in the episode: https://youtu.be/VyFX6M4VX0o
You have probably heard the age old adage you can't out train a bad diet. On todays episode I speak with a listen who exercises every single day and is not getting the results she wants. In this episode I address where you should look and what you should do to combat this issue.
Today I will be tackling a listener's question."What are your views on intuitive eating and weight loss?" This is a controversial question, as many of those in the intuitive eating community do not approve of intuitive eating for purposeful weight loss.Listen in to hear my take on it!
In this episode, I answer questions that I have received in my DMs. Starting with this one, should I count calories or should I count macros and which is better for weight loss? If this is something you are interested in be sure to give this episode a listen, let's go!
On today's solo episode I dive into current events and discuss the new roles we as parents have found ourselves placed in this year. Not only are we full time workers, but now we are also school administrators for our kids online schooling. How is this impacting your fitness Goals? Today I will coach your through three questions you need to ask yourself to make sure your fitness goals and current situation are in alignment, and if they are not, the steps that you can take to get there!
Abs and toned arms are cool, but you know what's cooler? Being healthy. Today i'm joined by 53 year old fitness coach and author Pam Sherman. She shares her world rocking a-ha moment when it became crystal clear that her fitness pursuits had benefits that went far beyond how awesome she looks (and she has a rockin' physique.)
The force is strong with the booty band brigade. So much fluff out there that won't actually help you reach the goals you are striving for. My friend Chad Hargrove (@chadhargrove1) and I sit down for a chat about the divide between the most popular female fitness advice and the best female fitness advice and how to bridge that divide.
Any woman who's been through the rocky terrain of perimenopause knows there are a lot of downsides. Health and Lifestyle Author Katarina Wilk's book Perimenopower reminds us we don't have to be the victim in this story. After you give a listen to my interview with Katarina grab your copy of the book on Amazon (or wherever you're lucky enough to buy books in person these days.)
I talk about weight loss a lot here on the podcast. On today's episode we are tackling a different subject that you might be trying to solve with a weight loss approach, when in fact it requires a different approach. If you are relatively lean but still don't have the look you want this episode is for you!
If you know strength training will give you the results you want: you want to look defined, you want to feel strong, move better & age well, but you just don’t know where to start with workouts, this episode walks you through it step by step. Youtube videos mentioned: Full home workout: https://youtu.be/fNU4xqvyZFw Push up Tutorial: https://youtu.be/OIHuFxRa9LM Pull Up Tutorial: https://youtu.be/ksTW0jh4AJk
Registered Dietian & behavioral health expert Georgie Fear’s new book Give Yourself More is a science backed plan to lose weight while giving yourself more instead of the usual steaming pile of less, less, less: less carbs, less pleasure, less choices. We dive into key concepts of the book including overcoming emotional eating.
Fitness professional and author of the upcoming book Menopocalypse, Amanda Thebe, was in tip top shape when she fell ill with Covid in April. Twelve weeks later she has not full recovered. And she's not alone; there are burgeoning numbers of these long haulers, as they're dubbed, whose symptoms are long lasting. Listen in as Amanda shares her story.
Physical therapist & coach Amy Rudolph (@amyrudolph832fitness) lays out practical advice for desk jockeys to feel your best. She also shares her morning routine & gratitude practice & how you can develop your own.
It feels frustrating to not make progress when you genuinely feel like you’re just not eating that much. What the heck’s going on? I break down 4 likely reasons why *and* give you actionable steps to get the scale moving
I tried a lot of diets back in the day. Weight Watchers wasn’t even close to the worst (I explain in detail which one was!) I like some things about WW, But I have 2 fundamental problems with Weight Watchers that cause me to not recommend it.
On this episode I’m joined by Kim, a lovely New Yorker on the cusp of turning the big 5-0. We sit down to figure out why she’s struggling to lose weight. Is it the carbs? Is it her age? Is she not eating clean enough? Kim has some pretty big lightbulb moments, including one about calories. Don’t donut calories inherently make you fat?!
Sharon messaged me to ask about when and how to adjust calories & macros as one loses weight. We hopped on a call to hash that out and along the way Sharon shared her story of overcoming trauma and how fitness helps her manage PTSD and Anxiety.
Sarah Duff joins me to share powerful practical strategies to manage the 1000s of thoughts whizzing through your head each day so that you’re intentionally living instead of simply making decisions on autopilot. Sarah discusses: best mind management practices, what are touch points & how to use them, what’s the difference between journaling & writing in a diary? Here are the 3 cues she gives for managing uncertain times: 1. Today I can control... 2. Today I will be the woman who... 3. I am grateful for...
Worry can be crippling. Action is empowering. There’s a lot you can’t control right now, but when it comes to your weight (and specifically the habits that help you to maintain your weight) there’s so much in your control.
We are living in a world that resembles nothing like our usual day to day lives. Your routines have been upended and your concerned about what this means for your fitness & nutrition goals. I tackle 3 big ones, giving you actionable strategies for each: What do I do now that I can’t go to the gym? I’m eating all the time! Will I lose all of my progress? 10 Free At Home Workouts: https://www.kimschlagfitness.com/ Live Stream Workout: https://youtu.be/UpmuVtvKyl4
Weight loss is hard, no doubt about it. Equally as hard, if not harder is what comes next: weight maintenance. Yo-yoing back and forth between gaining weight and losing weight is a common pattern. In this episode my guest Fiona and I tackle the often unnavigated territory of weight maintenance.
My guest Daisy & I cover a lot of ground in this episode: how to get better at chin ups, how to lose weight and get stronger at the same time and all about diet breaks. How to know if you need one, options to structure the break, how long it should last and what to do after the break.
In this episode I walk you through a handful of strategies to get control of your time so that you can smash your fitness goals. I talk time audits, time hacks, my good/better/best method of choosing where to spend time & a strategy I’m calling The Oprah Test.
In this episode I coach a woman named Alia. You might relate to her situation: for 6 months she’s had a high degree of effort but has little to show for it in terms of results. What’s the missing link?
If the advice to “just love yourself” leaves you cold you’re not alone. Many people hear that advice and think “ok, great. One more thing I’m failing at.” What if you look at loving yourself from the perspective of action instead of feeling? I’ll tell you what I mean and give you 2 concrete steps to take to start.
Nutritionist and Public Health Educator Amanda Howell (@amandahowellhealth on IG) joined me on episode 44 of the Fitness Simplified Podcast to unpack Whole 30. Is it a healthy approach to eating or just another problematic fad diet? Before we get to unpacking Whole 30 though we wade into the messy terrain of JLo & Shakira’s half time show. Amanda & I both have strong opinions (that aren’t fully aligned) and honestly some unanswered questions. about what we saw and the reaction to it.
Like many people my guest Deborah is over-tired. She ends up in the pantry more than she’d like in an effort to get s but if energy to make it through her busy days. Sound familiar? Deborah and I tackle this issue from 3 different angles. We address her sleep/sleep habits. We address her nutrition. And we address the habit of eating for reasons other than hunger.
Dr Heather Hirsch (@hormone.health.doc) is a menopause specialist at The Menopause & Midlife Clinic at Brigham & Women’s Hospital. Today she explains: where the fear around Hormone Replacement Therapy comes from, is it safe, how to get the treatment you need, and how to prepare for an appointment with your provider to discuss your menopause symptoms.
4 Big Fibs you tell yourself about weight loss. I don’t want to be a spoiler, so I won’t give you any hints here other than to say - get out a pen and be ready to take notes. I have some good resources for you and a lotta straight talk.
Today I answer a l question from IG: “Was there a particular moment when everything just clicked & you knew you were on the right track?” Short answer: Yes. But it was over months. Not in a single instant. Listen in as I share my moment with you.
Whether you’re a complete gym newbie or are returning after a hiatus, it’s normal to feel some nerves. On episode 39 coach Kurt Rawlins (@kurtrawlinsfitness on IG) joins me to share 7 steps to push past that gymtimidation.
Dr. Gabrielle Fundaro (@vitaminphd on IG) is a gut health expert, owner of VitaminPhd Nutrition and a Renaissance Periodization coach. In this episode she shares: ✅How to know if your gut is healthy
✅ What effect, if any, you can have on your gut microbiome
✅ Are claims about “healing your gut” legit? Do you need to heal your gut? Is it even possible?
✅ Gut health products: Probiotics, prebiotics, food sensitivity tests, resets/detoxes & cleanses
✅ Can you optimize your gut health for weight loss?
It’s a fascinating subject with more questions than answers, and Dr Fundaro does an excellent job of explaining the practical application of what is known.
The holidays are upon us! This doesn’t mean you should just wait till January 1 to think about your weight loss goal. In this episode I cover how to choose proper expectations, how to plan for success, and how to overcome the top 5 holiday season weight loss hurdles. By the end of the episode you’ll know exactly what you need to do to get to January 1 not only on track for success, but without all of the stress and drama around food that usually comes at this time of year.
Calorie counting is education. I recommend most people track for at least a month to learn about their own diet. For many people calorie counting is a good long term tool for fat loss. But it's not the only tool!. In episode 34 of the podcast I share three non-calorie counting approaches to weight loss. I walk you step by step through exactly how to start with each of these 3 options.
Non GMO! Gluten free! No added sugar! Clean! Guilt free! The packages are screaming at you from the shelves. Food marketers are throwing every bit of nutritional jargon at you in an attempt to get your money. How to know what to look out for if eating for health and/or weight loss is your goal is the topic of today’s discussion with online nutritionist Sharone Sapir (@sapirnutrition on IG)
Whether you want to lose 10 pounds or 100 pounds, listen up! An incredible woman named Meri shares her story of losing 100 pounds, including practical tips on what she did daily, a bit of tough love you need to hear & how buying a pair of pants at Target changed her life. Meri & I also discuss how a recent post of mine caused her to rethink her lifelong membership in the #cleanplateclub (and how you can do the same!) As if that isn’t enough we talk about her recent experience of tackling a serious case of gym-timidation.
Debra Duby (@debra_duby on IG) An 18 year veteran personal trainer of über busy professionals in New York City shares her best tips for getting in shape even when your life is jam-packed. You might say “I’m too busy,” but what’s the real truth behind those words?
If you’ve tried the no sugar/no white bread/no ice cream/no pizza/no anything that gives you pleasure approach to dieting and it’s failed you, give a listen to this episode to hear why eating imperfectly might be the key to getting the results you want.
Confused about what diet will help you finally reach your goals? Puzzled by all of the contradictory claims about fitness & nutrition? My guest Alyssa Olenick (@littlelyssfitness on IG) lays out: 1. How to figure out if a claim is legit 2. Red flags to watch out for: should I listen to this person or run fast the other way? 3. Five questions to ask yourself to see if a particular diet is a good fit for you.
Weight loss is hard and the number of failed attempts is staggeringly high. Don’t let that discourage you! People *are* successful at weight loss & you can be one of them. On today’s episode we share the common habits, thoughts, attitudes & behaviors of our most successful clients.
Struggling with things but feeling helpless?? You’re not alone! On this week’s episode of Decades of Strength, Sam, Nichole, and I discuss our biggest struggles in the present moment and how we manage them without being defined by them.
“My genetics stink! Obesity runs in my family. I work at this. I work hard at this. I don’t coast.” - Susan Niebergall. There’s no question that genetics have an impact on both our health & our physiques. But... does that mean you’re destined to be overweight & unhealthy? Listen in as Susan & I discuss how she got into the best shape of her life in her 50’s, even with the genetic cards stacked against her.
We’ve all done it. We look at a sliver of someone else’s life; a teeny moment in the grand scheme of the whole and we measure the totality of our existence against it. “She’s so put together. Why can’t I be like that?” “She’s so confident. Why do I always doubt myself?” “If only I had her abs/butt, arms/hair... When in reality: she may be a hot mess in some areas of her life or have anxiety about constantly trying to be “perfect.” She might doubt herself in private & be fearful of being “found out.” She might not like her butt/arms/hair. Or she might have a terrible quality of life trying to keep those abs. In any case- it has no bearing on you and your life. Listen in as Sam, Nichole and I discuss strategies for staying in your own lane, minimizing the sources of comparison in your life that do not serve you and remembering that your worth does not depend on your body.
Do you feel anxious about food? Can you imagine a time when you could eat, lose weight & not stress about every single bite? On this week’s episode of The Decades of Strength special guest Sarah Duff joins us as we talk about how we each healed our relationship with food and what it really means to flexible diet.
We all get to make our own mistakes, but there’s a lot to learn from hearing about the mistakes others have made. Listen in as Sam, Nichole, and I chat about the mistakes we’ve made over the years with nutrition, fitness & body image. We tell you allll about what we wish we knew when we first started our fitness journeys.
Dr Jacob Harden on low back pain, shoulder pain, knee pain...If something hurts “Don’t do that” is kinda the go-to advice. What other options are there? How to prepare your body for the demands you place on it. Reducing your risk of injury. What is the main driver behind injury? It’s probably not what you think it is:)
Dieting + vacation often equals stress. “Will I lose all my progress?!” “What will I eat?!” “Should I count my calories?” Take a listen to hear Sam, Nichole, & I share our best strategies for stress free vacationing. Relax! It’ll all work out:)
As a perimenopausal woman I can tell you these years, though challenging can still be some of the best years of your life. Amanda & I chat about the symptoms that have rocked our worlds & strategies to manage them. Can you lose weight and look amazing during these years?
How do you cope with stress? If food or Netflix binges are your go-to we’ve got a few other options to elevate your self care. Sam, Nichole, & I talk about our approaches to self care, how you can fit it into your already packed life & what it can do for you.
In this Episode I’m joined by Jordan Syatt. Jordan’s a 5x World Record powerlifter, as well as an incredible coach. He’s helped 100’s, if not 1000’s of people to lose fat, get defined, improve their relationship with food, get insanely strong & build thriving businesses. J’s actually my powerlifting coach & my biz coach & in this episode we hash out 5 of the most important lessons he’s taught me- including a fantastic discussion on how to never have to start over at fat loss again. Whether you’re interested in fat loss, building an online business, being a better coach, or increasing your deadlift you’re gonna get some fantastic advice from a world class coach.
Decades of Strength Ep 9. There are lots of ways to train to get great results! Sam, Nichole & I share how we train- how often, what we do, how do we decide what to do, rest days & how has our training changed over time. We want you to see the range of possibilities open to you when it comes to strength training.
What happens if you eat carbs at night? If you’re not sweaty or sore after a workout was it a bad workout? Women & weights- will lifting make you bulky? Is breakfast the most important meal of the day? Join Sam, Nichole and I as we uncover the truth about these confusing topics.
10x I.P.F. World Powerlifting Champion Jen Thompson. I don’t know about you, but I’m fascinated by people who are the best at what they do. What makes them tick? Jen & I talk about what’s gone in to getting her to the level she’s at in her sport today.
On this week’s episode of Decades of Strength we discuss strategies for goal setting, how to reach your goals, and our biggest secrets for achieving success - whether it be in your business, your fatloss journey or your mindset.
Did you fall off track after the holiday? Or are you worried about messing up or losing all your progress between Thanksgiving and Christmas? On today’s episode Sam, Nichole, & I discuss how to get back on track after the holidays or really any episode of overeating or missing workouts. We give you real-life strategies for getting back on track, & manage stress during the holiday season without sabotaging your fat loss efforts.
Ep 12 Dana Suchow, Eating Disorder Prevention Specialist talks about how you can help yourself (and your kids) overcome the negative effects of diet culture. We also talk about body positivity & fat loss. Are they possible at the same time?
Does seeing yourself get stronger get you excited? On today’s episode, Sam 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!
Fitness & lifestyle coach Marci Nevin talks about how to take the stress out of getting fit. She also describes her personal fight with multiple autoimmune diseases & how she has made both physique & performance progress despite the unique challenges those diseases present.
On today's episode I speak with my friend & fellow online fat loss coach Sam Alteri of Balance With Sam. Sam & I share our experiences with yo-yo dieting & how we finally stopped that nonsense. If you're in that cycle now, this episode is for you. We also talk lifting: what it can do for your body, your mind & your confidence.
If you have questions about losing weight you will so relate to Becky (@consistencyisthesecretsauce) Follow along as we hash out her questions about what actually works to lose the weight, how many calories to eat, and how to measure progress without the scale.