Life Rewired

90% of businesses fail, but with a combined six years of owning and operating our own ventures, we've gained invaluable insights into navigating the world of entrepreneurship. In this week's episode, we'll share eight crucial lessons learned from our journey—lessons that are applicable across all aspects of life. Whether you're an entrepreneur or simply seeking tools for success, this episode has something valuable for you.

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We can't achieve it all, all at once. In this weeks episode, we explore the essential truth that not all areas of our life can be optimized simultaneously. Whether we're focusing on career growth, personal relationships, or health/fitness, understanding when to shift priorities is key to consistent growth.

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The grass will always look greener on the other side. In this media driven world, it's easy to get distracted by what everyone else is doing. Without even realizing it we can get caught up living a life that is not even our own, acting in a way that doesn't align with who we are or what we really want deep down, internally. We've both been distracted by external validation in our own lives and we are here to help you avoid distractions and find clarity.

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As our wedding approaches this Saturday, March 30th, we wanted to update you on what we've been working on during this last month. We will also be answering the questions we received from you guys on Instagram. Some example questions for this months Q&A include:

• Book recommendations for boundaries, routine and managing schedule
• Tips for managing wedding planning and stress
• Should training change based on nutrition phase (cutting, bulking or maintenance)
• Tips on how to manage healthy habits over the weekend
• How to balance calories/macros when out to eat
• Tips on meditation and making it part of your routine

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As entrepreneurs we are forced to constantly audit and assess how our inputs are impacting our outputs. Naturally, we have applied this auditing process to nearly all aspects of our lives. Is what we're putting in getting us our desired results? This is a question we frequently ask ourselves so we can be certain that the actions we are taking are aligned with the goals we have set out to achieve. If we never take a step back to realize this, we will just continue to do the same things year after year expecting different results but never getting them. We know it can be uncomfortable initially, but on the other side of that discomfort is opportunity and growth.

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Top fitness myths that we debunked in this weeks episode:

1. You can spot reduce body fat
2. Cardio is the only way to lose weight
3. Eating less is always better
4. Long workouts are better than short workouts
5. Women bulk up from lifting weights
6. Carbs are the enemy
7. You can out-train a bad diet

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It's easy to become consumed by the uncertainties of what lie ahead, letting anxiety and fear hold us back from taking action. As we get closer to our wedding, we have been trying our best to focus on one day at a time. This weeks mindset episode is about getting out of our own way. Action, driven by presence, can lead to personal growth and development, transforming fear into a catalyst for positive change. This will help you navigate life's uncertainties with confidence.

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When we are focused on achieving our health and fitness goals it's easy to slip into an all or nothing mindset. Either all in and overly strict when its convenient or all out and so inconsistent that we rarely see tangible results. What most people don't consider is the large spectrum of balance that can be achieved between each one of these extremes. Over the years, we've worked hard to define what that balance looks like for us knowing that it is going to be changing as we evolve through different seasons of life. It may not always look the same, but the one constant theme is that we will never stop putting in the work toward living a healthy and fit lifestyle.

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Today's episode is a must-listen for anyone looking to optimize their fitness journey as we unpack the critical differences between standard workouts and the concept of progressively overloaded training. While most workout routines focus on burning calories, we’ll reveal how progressive overload is the true game-changer for body recomposition, muscle growth, and effective fat loss. Workouts alone aren't necessarily a bad thing, but we want to be smart about how we are balancing them with our training. Whether you're a gym newbie or a seasoned weightlifter, this episode will provide invaluable insights into making your workouts more effective and purposeful. Don’t miss out on learning how to transform your routine from a calorie-burning session to a strategic path for achieving your ultimate fitness goals.

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The key to sustainable fat loss is not about eating less but eating more of the right foods. There is so much talk these days about calories in and calories out, but it goes deeper than that. If we can start maximizing our daily calories with whole/volume foods, we will be able to eat more while still achieving our weight loss/fat loss goals.

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In this weeks Q&A episode, we covered the following topics:

• Protein intake and how to balance quantities
• How long you should spend in maintenance before cutting
• Tips on how to slow down/be more present
• Wedding planning advice for engaged couples
• Fitness/Nutrition prep for wedding
• Tips for vegan clients and eating enough protein

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We understand that 10-step morning routines are not realistic for most people. In today's episode, we share our top 5 biohacks that are easy to implement and will give you the greatest ROI (return on investment). We speak to the first hand benefits that these biohacks have had on us and our health and we hope they can help you too. With that said, don't lose sight of the foundational habits that will move the needle and get you real results that last. Remember, no one cold plunged their way to a lean physique. These are simply tools to add into your arsenal once you've mastered the basics.

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Happy New Year! In this week's episode, we reflected back on 2023 and goal set for 2024. The prompts that we used for today's episode are below so that you can use them as well! This is a great opportunity to spend time reflecting and setting the tone for a successful year ahead.

END OF YEAR REVIEW:

• How did I change and grow?
• What was my biggest challenge?
• The best advice I received in 2023 is...

NEW YEAR GOAL SETTING:

• What are my non-negotiables?
• What am I willing to sacrifice to make my goals happen?
• What do I want to do more of and less of this year?

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This is a special time of year where we get to do one of our annual Birthday episodes reviewing our top life lessons. With Kris's 30th Birthday right around the corner, we wanted to release this episode ahead of the Holiday's going over her top 10 life lessons from year 29. Some of the topics we discuss include: getting outside of your comfort zone, the compound effect of our daily habits, being present each day, embracing aging and more.

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You've been led to believe that it's that one magic supplement or specific diet that is going to get you jaw-dropping results in your health and fitness journey. In reality, most of the 'trends' that you see online are nothing without a strong foundation. When you master the basics, the majority of your problems will be met with sustainable solutions. We're here to cut through the BS and provide 5 science-backed, proven ways that you can start ramping up your metabolism today.

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Who doesn't want a thriving metabolism? It's not your genetics, it's your habits and lifestyle. In today's episode, we break down 6 key factors that could be hurting your metabolic health and how you can start taking action toward a healthier and happier life. Energy balance and metabolism are two very complex systems and our goal is to make this really simple for you. If you want to burn more calories, get control of your hunger and improve your overall metabolic health as you age then this is the episode for you. If you are intentional about your daily habits, we can help you age in reverse.

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For most people, there is a small separation between 'healthy' and 'unhealthy'. The difference lies in the ability to be intentional vs. mindless with our lifestyle habits. Unfortunately, most people think they have to be overly strict and obsessive to live a healthy and fit lifestyle. In reality, we just need to structure our eating habits in a way that works for us, not against us. When we look at the last week - what did our eating habits look like 'most of the time'? Taking time to pause and reflect like this will more than likely reveal where we are falling short. In today's episode we provide tools to help you drop the all or nothing mindset and live a balanced/flexible lifestyle. At the end of the day, none of us are perfect and we don't have to be. We just have to crush it 'most of the time.' Let's get the odds working in your favor!

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Last week we opened up the opportunity for you guys to ask us questions and in today's episode we answered! These questions included: favorite exercises, our go-to CBD, how to navigate burnout and transitioning into entrepreneurship, things we wish we knew before starting our businesses, wedding planning, and prioritizing personal development as individuals and as a couple. We brought in some great talking points across these topics and more, tune in to here our answers to your questions!

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During the winter months we naturally move less and consume more. Having fun with loved ones over the Holidays and being present is very important, but it doesn't mean we have to put our health and fitness on the back burner. Most people wait until January 1st to take a step toward a happier and healthier life, but why delay the inevitable? The longer we wait, the more resistance we will feel when trying to 'begin' in the new year. In today's episode, we will give you our top strategies for navigating the Holiday season while also keeping your mental/physical health a priority.

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If we want to have success in our health and fitness journey, we have to become aware of what is working for us and/or against us. When we know ourselves better, we can do better. In today's episode we breakdown the importance of routinely assessing biofeedback and the impact it has on results overtime. Every single human is different and what works for one person, may not work for the next person. Checking in on how are bodies are responding to fitness and nutrition protocols is the secret strategy for optimal results that you may be missing out on.

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When we make a commitment to ourself and find the courage to follow through, we stack up evidence that we are who we say we are. This is how confidence is built. There have been specific moments throughout our own lives that have shaped us individually into who we are today. When we do 'hard' things, it makes the next 'hard' thing even easier. We can take a step back and realize that we've been here before, we can do it. Avoiding discomfort will only keep us exactly where we are at. Growth doesn't happen when we take the easy route. We grow and get better when we lean into adversity and come out on the other side with a higher level of confidence. Lean into adversity and discomfort and watch how your life changes around you.

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Nowadays it has become increasingly difficult to identify what foods are deemed 'healthy.' We like to define 'healthy' as foods that are non-processed, without additives or unnecessary ingredients. The best way to check this is to look at the back ingredient label on a product, not what the product is marketing to you on the front. These companies are smart and are using persuasive verbiage to make you think a product is healthy when the ingredients on the back tell us otherwise. In this episode, we break down the top ingredients to look out for and WHY. It's not about being perfect, it's about being educated. Knowing what is in the foods we consume will put us in an optimal position to control our short term and long term health.

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We were recently inspired by the new Netflix documentary, Live to 100: Secrets of the Blue Zones. In this documentary Author Dan Buettner, travels around the world to discover five unique communities where people live extraordinarily long and vibrant lives. There were four common themes that all of these areas prioritized: movement, perspective (outlook), nutrition and connection (community). It made us proud to know that our mission with this podcast and our coaching programs directly align with these themes that lead to a life of longevity. As we always say, we are more in control than we realize. Lets start taking action toward a healthier and happier life.

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You’ve probably seen plenty of information that argues resistance training over cardio as well as cardio over resistance training. We are here to help you find the middle ground between the two and determine what makes the most sense for your lifestyle and goals. Not all cardio is created equal and understanding the benefits and pitfalls of each type will help you optimize your workout plan. In this episode, we differentiate anaerobic (HIIT) and aerobic (LISS) cardio and how to marry them with your resistance training. 

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Stop living life on autopilot and start living each day with purpose. Well before we started this podcast, both of us found ourselves going through the motions, unhappy with the lives we were living. We were doing what we were 'supposed' to be doing but still felt empty, internally. Practicing personal development helped us press pause and ask ourselves one important question: 'why?' If we don't ever take the time to stop and question our actions, we will wake up one day in the future with regret. If you want to know what your future will look like, take a look at your daily habits. Time is flying by and our actions are either compounding for us or against us. This episode will help you ensure that your habits of today are aligned with the future you envision.

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If we don’t make time, we won’t have time. In this episode, we break down our top tips to help you master your time management. In a world full of distractions, prioritization is a skill that will set you apart. When we can shift our approach from reactive to proactive, we will discover windows of time that we didn’t even know existed. Stop starting each day and week in fight or flight and start becoming the CEO of your life. 

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Self sabotage is knowing exactly what you need to do to improve your life but not doing it. This is the #1 mindset that holds us back from breaking through old habits and becoming a new and better version of ourself. Throughout the course of our lives we create ‘identities’ that unintentionally box us in. We convince ourselves to sacrifice the long term gain for the short term satisfaction. Change is uncomfortable, but what is more uncomfortable: staying where you’re currently at? Or doing what is necessary to grow? We’ll let you decide that for yourself after listening to this weeks episode. 

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There truly are no failures in life, only lessons learned. When we embrace this perspective, it allows us to reflect back on the last year with gratitude. Each and every circumstance that we faced, both good and bad, was an opportunity to grow and become better version's of ourselves. We encourage you to reflect each year and do the same. In this episode, we share Zach's top 10 life lessons of year 28!

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Do you feel like you’re constantly starting and stopping your fitness journey? In our 100th episode, we will give you the tools necessary to make fitness a part of your life for good. It’s not about reaching an end result, but rather focusing on the habits that will get us there. When we embrace these habits we will achieve our results and keep them long term. We break this episode down into key habits that apply to training, nutrition and mindset. Gone are the days of restarting your fitness journey every week, month or year. It’s time to embrace sustainability and longevity. 

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Fat loss can be frustrating. We have made plenty of mistakes over the years and want to help you avoid making the same ones. At the end of the day fat loss is relatively simple, but the execution is the most challenging part. These 6 tips are going to help you take the guesswork out of your fat loss journey, so you can execute at a high level and achieve long-term results that last! 

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Discipline comes from creating non-negotiables in your life. These are the habits that you will show up for no matter how hectic the day or week is. It doesn’t mean that it’s going to be ‘perfect’ or ‘optimal’ all of the time. It is more about the act of showing up and making that a habit around the areas of life we seek to improve. In today’s episode, we talk through our top 8 non-negotiables that we perform daily. These 8 habits have helped us achieve levels of success that we never thought were possible. 

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Balancing alcohol consumption with your health and fitness goals can be tricky. In today's world, this topic can be polarizing and many trainers, coaches and health professionals will tell you that you should not drink alcohol under any circumstance. We are here to challenge that narrative and help you find the middle ground. What we do 'most of the time' will reflect in how we look, move and feel. The point of this episode is to present you with the facts in order to better understand alcohol and its impact on both short term and long term health. Then you can take this information and decide what 'balance' looks like for you as it relates to your goals.

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In today's episode, Kristina interviews Zach about his story of adversity as a walk on turned scholarship athlete at The Ohio State University. We also talk through the mindset shifts that led him to leave his 9-5 job to create his own business, The Everyday Athlete. On his incredible journey of looking inward, he shed an identity that he carried for most of his life as he paved his own path through personal development and belief in himself. Through this episode you will learn that on the other side of your ego is the life you are truly meant to live.

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Rate of perceived exertion or ‘RPE’ is an easy and effective way for you to measure intensity inside your training. Training until ‘failure’ is very effective for muscle growth, but we shouldn’t be doing this every week. In today’s episode, we will teach you how to use an RPE scale in your own training so you can avoid debilitating soreness while getting the best results. Always remember that ‘what’ we do in our training is not nearly as important as ‘how’ we do it. Regardless of what is inside of your training program, your workouts are as hard as you decide to make them. 

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In today's episode, Zach interviewed Kris about her background as a bar/restaurant server, Strength and Conditioning intern, Bodybuilder, entrepreneur and coach. She has been through many different seasons of life that have taught her how to work extremely hard for her goals while finding balance along the way. Life is a constant journey of learning, adapting and pivoting. The 'hard' seasons of life are what have taught her the greatest lessons. Her advice is, "Envision your dream day and work hard every year to make that day your reality."

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Today we have special guest Kelsey Lensman on the podcast who has a wide background in health and fitness. From competing in bodybuilding, to powerlifting to CrossFit. She is the owner of EmpowerHER fitness coaching and is preparing for Mission48 which will begin on September 1st, 2023 where she will complete 48 fitness competitions in 48 states in 48 days. The goal is to inspire girls and women to do hard things, step out of their comfort zone and build true-self confidence! Listen to today’s episode to learn more about the mission behind Mission48 and how you can follow along with Kelsey’s journey! 

In today’s episode, we interview Meg Turnure (Fueledbythis) on mindful eating practices. She shares the foundational principles of mindful eating and how you can weave these practices into your health and fitness journey based on your personal goals and dieting history. Whether you track macros or mindful eating, this episode will give you the tools to balance your hunger levels, optimize your energy and create long-lasting habits with your nutrition. We all believe that tracking and mindful eating practices can co-exist when you shift your focus and create flexibility with your nutrition.

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If you implement these 5 principles into your training, you are guaranteed to get results. Nowadays, It may seem like you need to spend hours in the gym but this couldn’t be any further from the truth. By the end of this episode, you will be able to identify what frequency makes the most sense for your lifestyle and how you can maximize the time you do have inside the gym. Let us take the guesswork out of it and help you develop a badass workout plan that will keep you coming back for years on end! 

EVERYDAY ATHLETE FREE 8-WEEK WORKOUT PROGRAM:

Personal development helps us identify discomfort as a sign that something has to change. When we get caught up going through the motions, we will miss these signs or opportunities to take action toward a better life. Don’t wait until it’s ‘too late’ and you reach your breaking point. Start putting in the work today, so you can be self-aware enough to identify those early signs of discomfort and begin taking action. 

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When we are in a ‘calorie deficit,’ we are eating less energy (calories) than we are burning each day. Naturally, our hunger levels are going to be high when we are in this energy depleted state. The best way we can manage these hunger levels is through protein/fiber/water intake, food selection (more whole foods vs. processed foods), food distribution (how we distribute our calories across a given day), proper sleep and managing stress levels. In today’s episode, we give you tangible tips to better manage your hunger levels and reach your fitness goals. 

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Life is never perfect and we are constantly going to be riding highs and lows. That’s why we have to press pause and understand that how we ‘show up’ may change depending on what season of life we are in. We would be lying if we said these past several months have been easy for us. We’ve experienced adversity and loss but also growth. That’s why we wanted to use this episode as our opportunity to tell you that you are not alone. At the end of the day, we are all just trying to do our absolute best and sometimes our ‘best’ is going to look different. 

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Our weekend habits held us back for a long time. It is very easy to have an all or nothing mindset when it comes to weekend eating/drinking. Being intentional and disciplined with your habits can help you achieve success while also being flexible. In today’s episode, we break down our top 10 tips that help us stay consistent over the weekends. Improve your habits and level up your results. 

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We are more in control of our lives than we realize. The ability to know what is working for us vs. against us comes from self awareness. If we don’t have self awareness it is going to be very difficult to troubleshoot where we are falling short. This episode will help you guys drop the victim mindset and stop self sabotage from getting in the way of where you are trying to go in your life. 99.9% of the time it is in fact ‘our fault.’ We can either be our own worst enemy or our own best advocate and it starts with our mindset. 

Book Recommendations:

The Mountain Is You - Brianna Wiest

Stop Self-Sabotage - Six Steps to Unlock Your True Motivation, Harness Your Willpower, and Get Out of Your Own Wayby Judy Ho

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Gratitude has helped us stay in our own lanes and live a life of true alignment. In today’s world, we are bombarded every single day by what we ‘should do’ or ‘should have.’ If we aren’t intentional, we can easily slip into a victim mindset, rarely ever grateful for what we actually do have in our lives. When we become more self aware, saying ‘yes’ and ’no’ becomes extremely easy. When we know exactly what we want and create alignment with our decision-making, we can rest assured that our actions are compounding toward a badass future. Gratitude might be the one thing holding you back from living a life of success.  

When life gets hectic we inevitably fall back on our habits and routines. In episode #84, we give you the tools that will allow you to play life on offense instead of defense. To be more proactive instead of reactive. If we put purpose and intent behind our daily habits, we can ease our decision making and become more consistent. We get to control the trajectory of our lives based off of how we’re living today. 

‘How you spend your morning is how you spend your day. How you spend your day is how you spend your LIFE.’ - Annie Dillard 

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Whether it’s Fitbit, Apple Watch, Whoop, OURA or just a basic step counter, these fitness trackers have become popular products in the health and fitness space. Over the course of our own individual fitness journey’s, we’ve tried each one of these trackers for ourselves. We have noticed pro’s and con’s of each that are worth noting as you navigate your options and determine which one is best for you. All of that aside, the most important factor to consider is ‘why’ we are using them in the first place. At the end of the day, they are simply tools that help us better gauge progress and results throughout our fitness journey. Tune in to learn more about our favorite fitness tracker along with the important measurables/metrics worth tracking regardless of the brand or type that you decide to go with. 

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You asked and we answered. This episode is part two of our April Q&A series where we discuss topics about balancing caffeine, regulating work burn out, top fiction and self-help books, creating boundaries and our core values for our businesses. We love doing Q&A’s because it gives us the opportunity to go deep on topics that you guys want to hear about specifically. Submit any topics below that you’re interested in hearing more about in the future! 

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Without even realizing it, our bodies are coming into contact with toxins every single day. Whether it is the foods we eat or clothes we wear, these chemicals are directly linked to long-term health concerns that can be prevented through simple lifestyle choices. Co-founder and co-owner of NADS underwear, Dan Baird, is on a mission to provide men with organic underwear that is made without the common reproductive, health damaging substances. Dan talks through his own personal struggles with health that motivated him to take action toward a more holistic lifestyle approach. He is living testimony that being different and questioning everything can lead you to your passion and purpose in this world. Check out more about NADS below!

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You asked and we answered. In this week’s Q&A episode, we go over topics about coaching/personal training as a career, relationship tips/advice, navigating nutrition while traveling, recovery/active rest and much more. We love doing Q&A’s because it gives us the opportunity to go deep on topics that you guys want to hear about specifically. Submit any topics below that you’re interested in hearing more about! 

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Normal is not optimal. Nowadays normal means: over-stressed, metabolically compromised, sedentary, anxious, low energy/fatigue, and the list goes on. Our goal with this episode is to help you break the cycle and begin optimizing your health, fitness, nutrition, and overall lifestyle. Everyone has to start where they’re at, but we all have the power to decide the direction that we are heading. That direction is determined by our habits today. 

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