Team FNC Podcast

FNC Coaches Josh, Tom and Mac discuss the mindset of "Something Is Better Than Nothing".

With so many people struggling with an All Or Nothing Mindset, the FN'Coaches provide some insight and solutions to overcome what is holding a lot of people back from achieving their goals.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring

If you want to work on your nutrition.

FNC Coaches Josh, Tom and Mac discuss training.

Although they are nutritionists, they are also fitness professionals who have been or still are PT's or Coaches.

They discuss the purpose behind training.

They hope to help you connect with the type of amount of exercise that suits you and what you want to get out of training.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring

If you want to work on your nutrition.

FNC Coaches Josh, Tom and Mac discuss whether all intentional weight loss is bad.

They discuss the purpose and reasoning behind weight loss and how the approaches can help determine whether weight loss can have an overall net positive or negative impact on someones life.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring

If you want to work on your nutrition this year.

Episode 243 - Why Is It Hard To Maintain Results?

FNC Coaches Josh, Tom and Mac discuss why it is difficult to maintain results.

Mac presents the concept of Set Point Theory and how it can be physiologically difficult to maintain weight loss results.

They then continue to discuss behavioural approaches to nutrition that can hinder or help the maintenance of results.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring

If you want to work on your nutrition this year.

Episode 242 - Does A Good Rig Make A Good Coach?

FNC Coaches Josh, Tom and Mac are back with another round table.

They discuss whether a coach's physique reflects their abilities as a coach.

As always there are tangents from the topics whilst they also discuss the key traits of a good coach.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring

If you want to work on your nutrition this year.

Episode 241 - Impulsive Eating, Shitty Coaches and Tracking Data 

FNC Coaches Josh, Tom and Mac are back with another round table.

They discuss the topic of Impulsive Eating popularised by the "eat what you want, when you want" crowd.

They also rant about shitty coaches and coaching approaches they see in the industry at the moment, and cover the point of tracking data.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring

If you want to work on your nutrition this year.

Episode 240 - How To Make 2023 Your Most Successful Yet

FNC Coaches Josh, Tom and Mac talk about how to make 2023 your most successful year yet. 

They discuss do's and dont's of dieting and goal setting to start the year. 

They provide a few tips on how to set goals and habits that help you become the best version of yourself.  

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.icarus @hero.nutrition.mentoring  

If you want to make 2023 your best year yet, then do it along side a coach who will guide and support you.  

Episode 239 - FNC Coaches Round Table: How To Tackle Your Nutrition This December

FNC Coaches Josh and Mac discuss ways you can approach your nutrition in December to satisfy both your social and physical health.

Follow @fortitudenutritioncoaching @mackenziebaker_  @hero.nutrition.mentoring 

Episode 238 - FNC Coaches Round Table: Should You Diet Fast or Slow?

FNC Coaches Josh, Tom, Alex and Mac discuss whether you should try and achieve your health and fitness goals FAST or SLOW? 

Should you be aggressive or conservative? 

The pro's and con's of each. 

Who each approach is for. 

And more

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.sisyphus @hero.nutrition.mentoring @arodnutritional

Episode 237 - FN'Coaches Round Table: Why Social Meals Are Healthy

Some of the FNC Coaches have a chat about social meals.

We specifically talk about why they are important, why avoiding them is unhealthy, and tips to find the FN'Sweet Spot.

Follow @fortitudenutritioncoaching @tom.clark.sisyphus @hero.nutrition.mentoring @arodnutritional

Episode 236 - FN'Coaches Round Table: Meal Plans

Some of the FNC Coaches have a chat about Meal Plans

We specifically talk about why we don't do coach-generated, generic meal plans and what we do instead.

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.sisyphus @hero.nutrition.mentoring @arodnutritional

Episode 235 - FN'Coaches Round Table: Snacks

Some of the FNC Coaches have a chat about Snacks. 

What is a snack? 

What is a healthy snack? 

Why do you snack? 

Should you snack? 

Ideas for snacks? and more.  

Follow @fortitudenutritioncoaching @mackenziebaker_ @tom.clark.sisyphus @hero.nutrition.mentoring @arodnutritional  

Episode 234 - Sports Nutrition for the Everyday Athlete w/ Jessica Isaacs

Episode 233 - The Spectrum of Disordered Eating w/ Alex Rodriguez

Josh is joined by Alex Rodriguez (@arod_nutritional) to discuss:

The Spectrum of Disordered Eating

What practitioners can do to support their clients who are preoccupied with nutrition and body image.

What you can do if nutrition and body image is causing you stress that is impacting your quality of life.

Alex has joined the FNC Coaching Team and will be taking on clients in March.

If you're interested in 1-1 coaching with Alex or our team of coaches, follow the link below.

Episode 232 - Diet Freedom w/ Maddi Parsons

Episode 231 - Navigating Nutrition on Instagram and Crossfit's Nutrition Recommendations w/ Monica Cvoro

Episode 230 - What To Do With Unhelpful Thoughts

Josh discusses a few strategies on how to identify whether thoughts are helpful or unhelpful despite whether they are true or not. The episode also includes a few activities to diffuse from unhelpful thoughts.

Episode 229 - Music Can Improve Your Exercise Performance

Josh explains how music can be an ergogenic aid. Music can improve strength, endurance, speed, power and motivation for training. Learn how in this episode!

Episode 228 - Why Exercise Alone Is Inefficient For Fat Loss

Josh explains why focusing on exercise only for fat loss is not an efficient method. A behavioural program incorporating diet and exercise is the most efficient method.

Episode 227 - The Big I Little i Activity

Josh shares an activity to help improve your self-acceptance.

Episode 226 - Why You Should Take Creatine

Josh dives the GOAT of all sports supplements, Creatine. He discusses how it works, why it's important, who should use it, how much to take and when to take it. 

Episode 225 - Plan Your Nutrition Like You'd Plan Your Training

Josh discusses how having a plan for your nutrition can help increase levels of clarity and save mental resources just like how having a clear training program would.

Episode 224 -  Can Drinking More Water Improve Your Mood?

Josh dives into a study that shows that your water intake can have an impact on your mood.

Episode 223 - Do It Even When You Don't Want To

Josh shares a passage from the book "The 5 am Club" on the importance of practising your habits on the days when you don't really feel like doing it and how it gives you an extra victory!

Episode 222 - Nutrition for Strength Training w/ Dr Zoya Huschtscha

Josh is joined by the latest recruit to the FNC Team, Sports Dietitian Dr Zoya Huschtscha.

In this episode, Zoya teaches us all about nutrition for strength training.

She uses the analogy of a cupcake helping us build the foundation of the cake, then the icing, finishing with the sprinkles on top.

We cover:

• Protein, Carbs, Fats (the what, when, why and how much)
• Pre, Intra and Post Training
• Supplements
• Stuff you should and shouldn't worry about

It's safe to say that Zoya knows her stuff, not only because she's a Sports Dietitian, but she was also Victorias Strongest Women in 2019!!

Episode 221 - The Writer and The Actor

Josh expands on a concept from episode 221 on how you can write the script of your life along with the traits, behaviours, habits and goals.

He also shared a personal story along with how a habit scorecard can help you highlight some changes you can make to move you closer to the person you want to become.

Episode 220 - Aligning Community and Fitness with Tim Good

Josh is joined by friend Tim Good, the owner of Crossfit Greater West.

The two talk about the power of community within the fitness industry. They dive into how a sense of relatedness to like-minded can increase someones motivation to change along with other benefits of group training. 

The community at Crossfit Greater West is second to none and has to be experienced to be understood.

In Part 2, Simon Williams from MAPP teaches us more about self-efficacy.

We explore:

• Vicarious Learning: Role models, observational learning & the comparative narrative.
• Social / Verbal Persuasion: Positive and Constructive feedback, Negative self-talk
• Physiological Regulation

Part 1 was powerful, so I can't wait to hear what you all get out of Part 2.

Thanks again to Simon for gifting us with his time and wisdom to help us build up our sense of self-confidence.

Simon Williams is a Mindset and High-Performance Coach who has been kind enough to share his time and wisdom with the FNC Community.

In this episode, we explore Part 1 of Cultivating Confidence which is a module in his Talent Ascension Program.

Simon explains what confidence is and ways we can develop our self-efficacy in order to help us move towards our goals and live a fulfilling life. I chime in with ways we can link it back to our nutrition, health and fitness goals.

It is roughly 40 minutes, but I encourage everyone to check it out and pause if needed in certain parts. If you can't listen to it all in one go that's fine you'll get plenty of value from it by breaking it up.

I'll be sharing part 2 next week where we go through vicarious learning, social/verbal persuasion and physiological regulation.

Episode 217 - 4 Tips To Increase Your Daily Step Count

Josh uses habit-building strategies to help you improve your step count. Why should you care about your step count? Well it will help you love a long life and reduce your risk of disease.

Episode 216 - Are Eggs Healthy?

Josh discusses whether eggs are healthy or not. Is there a limit to how many you can eat per week? Do they lead to high cholesterol? Should you eat the white or the whole egg? All these questions are answered for you!

Episode 215 - Are You Playing The Second Half?

Josh explains how self-justification of certain behaviours could be preventing you from making progress and possibly creating a poor relationship with food.

Episode 214 - What is Autophagy?

Josh explains what autophagy is and ways you can achieve it without having to fast.

Episode 213 - What To Do When You Lose Motivation

Josh shares some insights on motivation from FNC Coach Shannon Beer. It explores the idea that the amount of motivation you have may not be the issue, it's likely the type of motivation.

Episode 212 - The Food Prep Spectrum

Josh provides strategies to prepare food without having to meal prep your whole week in advance.

Episode 211 - Nutrition & the Menstrual Cycle

Josh discusses whether females need to change their nutritional choices and behaviours during different phases of the menstrual cycle.

Episode 210 - Nutrition Spectrums, Tools and Reflection w/ Tom Clark

Josh is joined by a fellow Nutrition Coach in Tom Clark.

The two discuss why it's important for fitness professionals to have multiple tools and strategies to apply to different types of clients. They also talk about the important of reflection and awareness in the behaviour change progress.

Episode 209 - Paleo Does Not Equal Better

Josh encourages the listeners to read the nutrition labels of Paleo marketed foods whilst debunking the myth that paleo means healthy.

Episode 208 - Weight Loss Isn't The Same For Everyone

Josh explains the different traits of 4 groups of successful weight loss maintainers.

Episode 207 - There Is No Single Vegetable You Must Eat

Josh explains that there is no one vegetable that you must eat in order to be healthy. Just aim to eat enough of the ones you enjoy.

Episode 206 - Fertility Nutrition Tips w/ Wendy Fedele

Josh is joined by Wendy Fedele, a dietitian who specialises in Fertility. The two discuss nutritional strategies for fertility, including what to do, what to avoid, and things that aren't worth worrying about. 

Episode 205 - 168 Hours

Josh provides a time management strategy by focusing on finding time within the week rather than within each day to work on your habits.

Episode 204 - The Stockdale Paradox

Josh explains the concept of the Stockdale Paradox - being optimistic but realistic at the same time.

Episode 203 - A Solution To Nighttime Overeating

Josh provides 3 ways to break the cycle of nighttime over eating.

Episode 202 - Strength Training, Muscle Building, Nutrition and the Menstrual Cycle w/ Anita Baz

Josh is joined by special guest Nutritionist and Personal Trainer Anita Baz.

The two chat about strength training and muscle building specifically for females and why it's important.

They also discuss training and nutrition around the menstrual cycle.

Episode 201 - What Crossfit Can Teach Us To Help With Our Nutrition

Josh explains how learning to scale your workouts like you would in a Crossfit class can be a useful strategy to apply to your nutrition.

Episode 200 - Overeating and the "What The Hell" Effect

Josh describes 3 different types of overeating and how it can lead to further overeating known as the "What the Hell" effect.

Episode 199 - What is Hedonic Adaptation?

Josh explains what hedonic adaptation is and how we can learn to be grateful for and appreciate the things we have.