Fitness Simplified with Kim Schlag
By Fitness Simplified with Kim Sc
You’ll hear from people just like you as I help them work through their struggles with fat loss, nutrition & fitness. You’ll also hear insights about how to simplify fitness from experts in the field.
Maintenance: How, Why & When
Is it time for a break from being in a calorie deficit? I’ll talk you through how to know if it is & provide you with 2 paths forward to maintenance
December 2, 2021
Walking Buddy Bonus Episode: Walking Meditation
On the final walking buddy bonus episode of the 21 Day Step Challenge I share with you my practice of walking meditation and describe how you might use it. You'll receive 3 powerful prompts to walk and ponder on. The episode I referred to with Joyce Shulman of 99 walks: Episode 80
November 22, 2021
How To End The Binge Restrict Cycle (and other hot topics)
Q & A episode today. And wow did you come through with the good questions. We chat through: How quickly to increase calories in a reverse How often to go to failure in your workouts Losing the "last 10" pounds How to become knowledgable about fitness and nutrition Do carbs & fats matter for weight loss and more! HERE is the link to join the FREE 5 Day Fat Loss Crash Course
November 18, 2021
How'd You Do That?
I taught myself how to like vegetables as a woman in my 40s after a lifetime of not eating vegetables. In this bonus Walking Buddy episode I share how I did it. Now if you already eat vegetables, this episode is still for you as you can use the same principles to make a change that's difficult for you.
November 15, 2021
Should You Weigh Yourself?
To weigh or not to weigh: that is the question. Let’s talk it through.
November 11, 2021
How I Got Into Fitness
You might think I've always loved lifting. That I knew my way around the gym or was an athlete growing up. Nope. I was a fitness newb in my 40s! I want you to know it's never too late. You're not too far gone. Fitness is for you. Resources to get started: How To Get A Good Workout At Home Get Started With Lifting Free 5 Day Fat Loss Crash Course
November 7, 2021
Getting "Back On Track"
A question box on IG prompted this episode. The question? “I've set myself a target to get back on track from tomorrow after being on and off track for 2 months any tips?" On this episode we're going to dive into the root cause behind the "on track, off track" cycle AND ways you can stop going round & round that cycle. HERE is the link to the 21 Day Step Challenge I mention. Registration is live right now. We start on Monday November 8th. HERE is the link to my Free 5 Day Fat Loss Crash Course. I'll help you set up your nutrition to optimize fat loss.
November 4, 2021
Alcohol & Weight Loss With Beth Feraco
On today's episode I'm joined by my friend and colleague Beth Feraco. Beth is a strength and nutrtion coach, a recovering alcoholic and Tik Tok's resident Nutrition BS detector. Join us as we talk about alcohol and weight loss, how to eat treats in moderation and of course Beth busts some nutrition myths for us.
October 28, 2021
Insomnia & Cognitive Behavior Therapy w/ Dr. Shelby Harris
Shelby Harris, PsyD, DBSM is a psychologist in private practice in Westchester, NY. She is board certified in Behavioral Sleep Medicine and treats a wide variety of sleep, anxiety and depression issues using evidence-based, non-medication treatments. Her self-help book, The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication was published by W.W. Norton books in 2019. Dr. Harris holds a dual academic appointment as Clinical Associate Professor at the Albert Einstein College of Medicine in both Neurology and Psychiatry. Before going into private practice, she was the longstanding director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center. She is frequently invited by hospitals, corporations and parent/school groups to give sleep health workshops. Dr. Harris has been an invited columnist for the New York Times “Consults Blog,” and is frequently quoted in the media, including the New York Times, New Yorker, Huffington Post, and O Magazine. She has appeared on the Today Show, World News with Diane Sawyer and Good Morning America. Dr. Harris can also be found on Instagram at @SleepDocShelby where she provides evidence-based information about sleep wellness and sleep disorders.
October 21, 2021
The Magic Question
Today I share with you the Magic Question. This is a question I use as I begin coaching conversations with my Menopause Weight Loss Course members. This is a question you can use whenever you are evaluating what you might want to do next with your fitness or nutrition. Whenever you have a question in your brain of "Would it be better to do this or that?" This is the question you should start with.
October 14, 2021
My Grand Canyon Rim 2 Rim Adventure!
I'm taking you along with me as I hike the Grand Rim to Rim in 1 day! I'll talk you through how I trained, what I packed, how it went and even give you some advice if you see a Grand Canyon Adventure in your future.
October 8, 2021
5 Ways To Make Weight Loss Easier
Though Weight Loss will never be easy, it can be made easiER. On today's episode I talk you through 5 strategies to do just that.
September 23, 2021
Being Overwhelmed Is A Choice: How To Stop Self Sabotaging Yourself
Feeling overwhelmed is normal. Being overwhelmed is a choice. And it's getting in the way of you reaching your goals. I share 5 steps to take to get out of overwhelm.
September 16, 2021
I'm Not Defying Aging, I'm Redefining It: Tag Team Interview w/ Susan Niebergall in the Perry Community
Susan and I join host Rachel Hughes in the Perry Community for a chat about aging & fitness. Link to join my signature course The Menopause Weight Loss Course is here: https://kim-schlag-fitness.mykajabi.com/menopause-weight-loss-course-your-60-day-challenge-updated-1 Doors close at midnight Tuesday September 7th.
September 2, 2021
I Felt Like I Was Getting Caught!
I want to show you evidence today that you *can* make huge changes to your body & mind when you’re 40*. My guest Christine won the first round of the Menopause Weight Loss 60 day Challenge. Come listen in as someone just like you shares how she was successful . . . For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
August 27, 2021
Strong Gives You The Life You Think Skinny Does
Hedi and Natalie from "Butter Your Macros" join me to talk about 7 ways strong gives you the life you think skinny does ! . . . . Heres the link to my free master class: https://www.kimschlagfitness.com/free-menopause-fat-loss-masterclass.html For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
August 19, 2021
On todays episode I am taking all your questions about workouts and exercise! . . . . . FREE menopause Weight loss kickstart: https://www.kimschlagfitness.com/meno... -Are you a woman over 40 who's tired of trying over & over to lose weight with little to no success? -Are you confused as to what ACTUALLY works for fat loss after 40? I will show you the top 4 weight loss mistakes women over 40 make and how to fix those common mistakes! . . . For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
August 12, 2021
How to Lose Weight Without Counting Calories
On todays episode I dive in to the topic of losing weight without counting calories! It can be done and really just deals with you shifting your current habits and building new ones! FREE menopause Weight loss kickstart: https://www.kimschlagfitness.com/meno... -Are you a woman over 40 who's tired of trying over & over to lose weight with little to no success? -Are you confused as to what ACTUALLY works for fat loss after 40? I will show you the top 4 weight loss mistakes women over 40 make and how to fix those common mistakes! . . . For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
August 5, 2021
How Long Does It Really Take To Lose 25 Pounds?
lose 25 pounds in one year! That doesn't sound too flashy, but how would you feel if you were the woman who lost 25 pounds? Would it really matter that it took a year. listen in as I read a DM from a woman who did just that. After watching one of my tiktoks!
July 29, 2021
How To Have More Time In The Day
On todays episode we talk about how you can get more time in your day. the "secret" is really no secret and will require you to shift some things in your life around! . . . . . . . FREE menopause Weight loss kickstart: https://www.kimschlagfitness.com/meno... -Are you a woman over 40 who's tired of trying over & over to lose weight with little to no success? -Are you confused as to what ACTUALLY works for fat loss after 40? I will show you the top 4 weight loss mistakes women over 40 make and how to fix those common mistakes! . . . For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
July 22, 2021
How Sleep Affects Weight Loss?
On todays episode I share some personal accounts of how sleep impacted my weight loss and how it is definitely impacting yours! . . FREE menopause Weight loss kickstart: https://www.kimschlagfitness.com/menopause-weight-loss-kickstart.html -Are you a woman over 40 who's tired of trying over & over to lose weight with little to no success? -Are you confused as to what ACTUALLY works for fat loss after 40? I will show you the top 4 weight loss mistakes women over 40 make and how to fix those common mistakes! . . . For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
July 15, 2021
How To Make Peace With The Scale?
On todays episode we discuss how to can finally make peace with your scale ! We talk about how you can have a healthy relationship with it and food and its not as hard as you think! For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
July 9, 2021
How Many Calories Should I Eat To Lose Weight?
No BS guidelines for figuring out how many calories to eat for fat loss. It truly does NOT have to be as complicated as it feels! For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
July 1, 2021
"I Love Following Along With Workout Videos, Are They Going To Get Stronger And Look Fit?"
Chenoa reached out to me on instagram. She likes following along with workout videos on streaming services and is wondering if they are actually helping her to reach her goals of getting stronger and building muscle? If this sounds like you, listen in! For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes TikTok: @kimschlagfitness
June 24, 2021
How To Be A Trainer After 40?
Its never to late to make the switch to working in the fitness industry! In this Episode we discuss Emilie's transition to the fitness industry after a long career as an audiologist. Hear how she did it and for those not interested in entering the fitness industry Emilie also discusses the similarities in helping people improve their hearing and helping people improve their fitness! For more fitness content: Instagram: @kimschlagfitness Twitter: @kimschlagfitnes T ikTok: @kimschlagfitness
June 10, 2021
Still Seeing The Old Me When I Look In The Mirror!?
On todays episode I am joined by a former client of mine, Vema. We discuss that even though she has made tremendous progress. When she looks in the mirror she sometimes still sees the old Vema. We talk about how you can overcome this!
June 4, 2021
What If My Kid Hates Exercising?
On todays episode I am joined by Dr. Brittany Masteller and we discuss the ins and outs of how much activity one really needs. As well as how we can help our kids exercise more, even if they don't like sports!
May 27, 2021
It Does Not Take 21 Days To Build A Habit! (You've Been Lied To)
Welcome to the 100th episode! Today we are doing something different, not only is this podcast an audio podcast, but now a video podcast as well! So if you would like to see the video version, head over to my YouTube channel @kimschlagfitness ! Today we are going to discuss the secret to habit building and why the 21 days to build a habit idea is a sham.
May 13, 2021
I’m If I’m Under Calories, Should I Make Up For It The Next Day?
On today’s episode I am taking your questions from instagram! We are talking about everything from collegian supplements to the sugar in fruit ! Let’s go!
May 6, 2021
6 Steps To Stop Overeating Sugar
On today’s episode we are going to go over six steps you can take to stop overeating sugar, that does not include banning sugar !
April 29, 2021
Cheat Days...good idea or not?
On today’s episode we are going to talk about cheat meals! what are they ? Should I use them ? Do you use them ? Let’s talk about it !
April 22, 2021
How To Write a Training Program (and should you being writing your own programs?)
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!
April 15, 2021
Is My Body Not Responding Because Of Perimenopause?
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!
April 1, 2021
Get Your Cravings Under Control!
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 firstname.lastname@example.org hope to see you there !
March 25, 2021
How To Lose Weight While Still Eating With Your Family.
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!
March 18, 2021
Trying To Live a 2400 Calorie Lifestyle on 1700 Calories?
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 !
March 11, 2021
How Long Should My Workouts Be?
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!
March 4, 2021
Why is your weight loss slow?
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!
February 25, 2021
What You Need To Know About Diastasis Recti (Even if it's been years since your last pregnancy)
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!
February 18, 2021
Fit At Any Age with Susan Niebergall.
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!
February 11, 2021
Silence Your Inner Mean Girl!
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!
February 4, 2021
What To Do If You Get Anxious At Night Because You’re “Almost Out of Calories"?
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
January 28, 2021
I’m Tracking Calories But Not Losing Weight
On this episode I give my number one strategy to get the most out of calorie tracking. So if you are calorie tracking and not losing weight, this episode is for you!
January 21, 2021
How to get your start in the Health & Fitness Space.
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!
January 14, 2021
Why Im Not Freaking Out About Being Out Of The Gym For Three Months (& why you don't need to freak out the next time you miss workouts!)
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!
January 8, 2021
Start Where You Are: How Joanne Lost 130 lbs.
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?
December 17, 2020
How To Get The Support You Need When Your Partner Doesn't Have The Same Goals As You?
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?
December 3, 2020
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?
November 27, 2020
How To Succeed In Fitness During The Holidays: Q&A Part 1
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!
November 19, 2020
Is What I'm Doing Even Worth It? Making Your Workouts Work For You!
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. Youtube Links: How to get fit at any age: https://youtu.be/Hp15g6STkAo How to workout at home: https://youtu.be/fNU4xqvyZFw
October 29, 2020
I Want To Lose Weight but I Don't Actually Want to Change What I Eat.
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?
October 22, 2020
Menopocalypse: Thriving During Menopause
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.
October 15, 2020
I Can't Believe I Did That To Lose Weight!
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
October 8, 2020
I Exercise Every Single Day, So Why Am I Not Seeing Results?
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.
October 1, 2020
Intuitive Eating and Weight Loss. Can They Go Together?
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!
September 24, 2020
Should You Count Calories or Macros?
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!
September 17, 2020
Juggling Your Fitness Goals & Covid Cyber Schooling.
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!
September 10, 2020
Health Over Everything
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.)
September 3, 2020
Female Fitness: How To Know If Who You're Following Is Legit.
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.
August 27, 2020
Perimenopower: Be the Hero, Not The Victim In Your Perimenopause Story
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.)
August 20, 2020
Skinny Fat, What Is It? And How To Fix It.
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!
August 13, 2020
I Eat Healthy, Why Can't I Lose Weight?
Eating "clean" isn't getting you the results you expected. Why is that?
August 6, 2020
How To Workout Over 40
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
July 30, 2020
Lose Weight by Giving Yourself More Not Less
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.
July 23, 2020
I Just Turned 50 & Can’t Lose Weight Anymore. Help!
On today’s episode I’m joined by a new member of the big 5-0 club to chat about her struggles with weight loss. Is menopause stopping her? Is 50 a sentence to remain overweight? Let’s talk about it.
July 9, 2020
Long Haulers: The Covid 19 Story You Haven't Heard Yet
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.
July 2, 2020
Desk Job Woes: Advice from a PMPT (post menopausal physical therapist)
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.
June 18, 2020
“I Don’t Eat A Lot But I Still Can’t Lose Weight”
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
June 11, 2020
I Want To Get My Body Back
Strength & nutrition coach Alessandra Cutnik (@alesssndracutnik) joins me & we talk about the common cry of women everywhere “how do I get my body back?!”
May 28, 2020
Why I Eat When I’m Full: Sydney’s Story
Sydney thought she wanted to chat about intermittent fasting. That’s not where we ended up. Maybe you’ll relate to her story.
May 21, 2020
Why More Motivation Isn’t The Answer
I’m joined today by Tammi, a busy homeschooling mom from Australia. We work through what’s been keeping her from making progress in her fitness goals- including her on again off again motivation.
May 15, 2020
Why I Don’t Recommend Weight Watchers
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.
May 7, 2020
Is A Donut Calorie Really The Same As An Apple Calorie?
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?!
April 30, 2020
How To Know If Your Workout’s Working
Is muscle soreness a reliable way to gauge how effective your workouts are? What is? Should you train when you’re sore?
April 23, 2020
PTSD, Anxiety, & Weight Loss
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.
April 16, 2020
Mind Management Strategies w/ Sarah Duff
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...
April 3, 2020
Worried About Weight Regain While On Corona Lockdown?
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.
March 26, 2020
Corona Virus & Your Top Fitness Concerns
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
March 20, 2020
How To Maintain Your Weight
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.
March 12, 2020
How To Know If You Need A Diet Break
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.
March 5, 2020
How To Get More Time
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.
February 27, 2020
Why Am I Not Losing Weight?
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?
February 20, 2020
Just Love Yourself🙄
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.
February 13, 2020
Hot Topics- Super Bowl Half Time: Empowering or Objectifying? Whole 30: Science-based or Fad Diet?
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.
February 5, 2020
Does Weight Loss Food Have To Be Boring?
Flavorless leaves and dry chicken. Is that what weight loss means to you? Does it have to be that way? Let’s talk about it!
January 30, 2020
Fatigue Eating: What to do if you overeat because you’re tired.
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.
January 23, 2020
HRT...How safe is it?
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.
January 16, 2020
4 Lies You Tell Yourself About Weight Loss (& how to cut through your own BS)
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.
January 9, 2020
My Weight Loss A-ha Moment
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.
January 2, 2020
7 Steps To Boost Your Confidence At The Gym
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.
December 27, 2019
Gut Health: What You Need To Know
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.
December 18, 2019
How To Stay On Track With Your Diet During The Holidays
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.
November 22, 2019
Night Time Eating
Is eating at night inherently more fattening? What specifically can you do if you struggle with overeating at night. I give you 8 strategies to overcome night time overeating.
November 15, 2019
An Easy Fix To A Common Calorie Tracking Mistake
There are a fistful of mistakes I see people making when calorie tracking. Some are more challenging to correct, but on today’s episode I discuss an easy peasy fix to one of the most common mistakes.
November 5, 2019
How To Lose Weight Without Counting Calories
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.
October 22, 2019
Outsmart The Food Marketers!
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)
October 10, 2019
Can You Lose Weight With Home Workouts?
What are the secrets to a successful workout? Do you need a fancy gym or can you build the body you’re dreaming of at home? Link to workout: https://youtu.be/Hp15g6STkAo
September 25, 2019
How To Lose 100 lbs
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.
September 11, 2019
Weight Loss for Busy People
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?
August 27, 2019
Imperfect Eating with Jaclyn Ricchio Stover
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.
July 22, 2019
How To Find The Right Diet For You!
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.
June 26, 2019
Just Tell Me What To Eat!
Meal plans. Do they work? What are the pros and cons of meal plans? How can you create your own personalized meal plans?
June 20, 2019
How To Lose Weight Eating A Donut A Day
Can that be possible? Can you lose weight AND enjoy daily donuts? Online coach Jared Hamilton joins me to talk about his recent Daily Donut challenge.
June 14, 2019
How To Tame Your Negative Thinking
Dr. Lisa Lewis joins me to talk about various kinds of Negative Thinking: (catasrophizing, should-ing, all or nothing thinking) and strategies you can use to tame them.
June 4, 2019
How To Get Your Summer Body
3 Things You Need To Know About Getting Your “Summer Body”
May 15, 2019
What Our Successful Clients Have In Common
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.
May 8, 2019
How To Lose Weight If You’re A Picky Eater. Episode 23
How To Lose Weight If You’re A Picky Eater
May 1, 2019
The One Where We Share Our Biggest Struggles With You
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.
April 26, 2019
Don’t Blame Your Genetics #22 w/Susan Niebergall
“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.
April 18, 2019
The Comparison Trap: Decades of Strength Episode 14
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.
April 11, 2019
Lean Habits For Lifelong Weightloss with Georgie Fear
Episode 21 Listen in as Georgie & I discuss the 4 core habits that can help you lose weight.
April 3, 2019
Repairing Your Relationship With Food Decades of Strength Ep 13
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.
March 27, 2019
Decades of Strength Ep. 12: Things We Wish We Knew When We Started
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.
March 14, 2019
The One Thing You Shouldn’t Do When You’re In Pain with Dr. Jacob Harden
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:)
March 7, 2019
How to Feel Good & Stay on Track When You Travel. Decades of Strength Ep 10
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:)
February 27, 2019
Menopause: Surviving & Thriving
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?
February 23, 2019
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.
February 13, 2019
You Can’t Mess Up
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.
February 6, 2019
Fitness Isn’t One Size Fits All
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.
January 31, 2019
5 Things Every Middle Aged Woman Needs To Know About Lifting Weights
If you’re a woman over 40, here are 5 Things you need to know about lifting weights.
January 23, 2019
Fat Loss Essentials Decades of Strength Ep 8
What’s a macro & why do they matter anyway? Everything you need to know about fats, carbs & protein. How much of each do you need? What are the best sources? We break it all down.
January 16, 2019
Ep 16 New Year’s Motivation with Carter Good
If you’re feeling motivated to lose weight now that the new year’s here, let’s get that motivation channeled towards success! Fat loss coach Carter Good tells you how.
January 9, 2019
Decades of Strength Mythbusters Edition
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.
December 27, 2018
Greatness Doesn’t Just Happen
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.
December 19, 2018
Goals: How To Make Them & Actually Achieve Them
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.
December 12, 2018
Calories In Calories Out. Is Weight Loss Really That Simple? With Chad Hargrove
Episode 13 Chad Hargrove and I discuss calories in/ calories out. Is weight loss really that simple?
December 5, 2018
Getting Back on Track After the Holidays - Decades of Strength Ep 5
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.
November 28, 2018
Pee while running/lifting/jumping? Is that just how it is or is there a solution?
Is stress incontinence just a normal part of life? Pelvic floor physiotherapist Chana Ross sheds some light on this sensitive subject.
November 19, 2018
Decades of Strength Ep 4 How to enjoy the holidays, remain sane & still lose weight.
Is it possible to enjoy the holidays (including the food,) stay sane & still lose weight? YES!
November 12, 2018
How is Diet Culture Affecting You & Your Children & What You Can Do About It with Dana Suchow
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?
November 5, 2018
Decades of Strength: Why Being Strong is Fun & Empowering
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!
October 31, 2018
#11 How to Get Better Results by Managing Your Expectations
Coach Sarah Duff @sarahdufflifestyleandfitness talks about how managing your expectations and getting past perfectionism gets you better results.
October 22, 2018
Weight Loss Plateaus, Meal Prep & More
The ladies of Decades of Strength help you figure out if you're in a weight loss plateau and if so, what to do about it. We also share our best meal prep tips and tricks.
October 15, 2018
Ep 10 How To Spot Fitness BS
Nia Shanks joins me & breaks down some of the biggest fitness myths. We also talk about a different kind of before & after snapshot.
October 8, 2018
Behave Your Way To Fat Loss Success
Leslie Hooper talks about Behaving your way to fat loss success, eliminating diet deprivation & what the 5% of people who are successful at dieting are doing differently
October 1, 2018
Episode 8 Getting Out of a Fitness Rut with Amber Brueseke
Amber Brueseke of @ biceps.after.babies walks you through 4 specific steps you can take to get out of a fitness rut
September 24, 2018
How to get fit without getting stressed out.
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.
September 17, 2018
The Decades of Strength Podcast
The women of Decades of Strength: Sam Altieri, Nichole Guerrette, Kim Schlag, & Susan Niebergall talk about their own paths to getting fit & how you can get started as well.
September 10, 2018
Episode 6: 5 Small Habits for Big Weight Loss Results
In this solo episode I share 5 small changes you can make today that can lead to big weight loss results.
September 2, 2018
Episode 5: How to Quit Yo-Yo Dieting & Get Strong
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.
August 22, 2018
Social Eating Without Busting Your Calorie Bank
How can you enjoy eating out & going to parties and still lose weight or maintain your progress? My guest Tracey also shares with us a whole buncha high protein options for plant based eaters.
July 10, 2018
Getting Lean & Not Getting Hung Up on The Scale
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.
May 31, 2018
Coach Nik Reese: Motivation, Positivity & Killer Pineapples
Holistic Online Fitness Coach Nik Reese talks about the 1 thing that can help you succeed at fat loss
May 18, 2018