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.