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Pregnancy gets a bad rap, but that's no surprise given that most women aren't exercising regularly or eating a balanced, nutritious diet before they get pregnant. Everything is harder when you're not strong, fit, or fueling your body right. Pregnancy CAN be a positive experience - if you lay the groundwork beforehand with good habits and lifestyle choices.
The first in a 3-part series, Episode 63 breaks down the 4-part foundation for a fit, positive pregnancy. Learn how (and why) to train, eat, and live for a strong, healthy body before you even get pregnant.
EPISODE RESOURCES
FAT LOSS LIFESTYLE SCHOOL January 2024 FLLS Interest List
"Real Food for Pregnancy" by Lily Nichols, RD
"How Much Iron Do You Actually Absorb from Foods?" by Lily Nichols, RD
Exercise During Pregnancy - American College of Obstetrics and Gynecology
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Last April, we had the pleasure of working with Tara in our April FAT LOSS LIFESTYLE SCHOOL program. She was a dream client during the program - showed up, did the work, asked questions - but it's what happened AFTERWARDS that makes her such a truly incredible woman. Over the course of a year, Tara continued with the habits and skills she learned in FLLS and lost 100 pounds. In this episode, Tara is sharing her journey with us: the obstacles, the wins, the mindset - all of it! Press PLAY and prepare to be inspired by her example!
If you want to learn more about working with us and doing the program that changed Tara's body - and life - head to our website RealFitnessTraining.com and click "Getting Started: Fat Loss Lifestyle School." Hop on our email list and you'll be the FIRST to know when registration opens for our next program. You'll get plugged into our community for the education, support, and encouragement you need to improve your health, change your body, and change your life - just like Tara did!
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Saknas det avsnitt?
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"You're going to the gym again? Oh - you probably can't eat this because of your new diet." Have you heard comments like this from your friends? Family? Coworkers? When you decide to change your lifestyle, the sad reality is that not everyone will be in your corner - and it's more common than you think. Don't let it throw you off course! Instead, listen to this episode for strategies to handle the neigh-sayers and Negative Nancies.
RESOURCES IN THIS EPISODE
Be part of a kick-ass, supportive community of women while you focus on your fitness and nutrition goals. My next 6-week fat loss/lifestyle change program starts September 18! You can get more details and join the Wait List here.
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In our final episode of The Ownership Series, we're tackling the topic of MOTHERHOOD with Coach Krissy Meyers. As a mom of 6 with years of experience as a fitness and nutrition pro, Krissy shares her unique and honest insights about how ownership can transform motherhood.
If you've ever felt let down or isolated by the negative motherhood narratives on social media, this episode will uplift and encourage you to take back control - and take care of YOU - during this special time of life.
For more information on our programs, or working with Krissy, please visit our website at RealFitnessTraining.com.
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In Part 2 of The Ownership Series, we're talking with Coach Jenn Lucas about the concept of ownership and how it inspired her new 6-week small group program, the Mindset and Muscle Mentorship.
Coach Jenn shares the truth about what's REALLY missing from all our attempts at fat loss and lifestyle change (and what isn't.)
Learn more about our signature program, FAT LOSS LIFESTYLE SCHOOL, here.
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Welcome to a 3-part series on the word we've been obsessed with so far this year: OWNERSHIP. It's the missing piece in so many attempts at fat loss and lifestyle change, so we're tackling it head on and dedicating 3 episodes to it!
In Part 1, you'll hear from one of the coaches on the RFT team, Kelly Erickson, about what ownership means to her and how she's used to change her own body - and life. If you've ever suspected that you are the biggest road block to reaching your goals, this episode will give you a dose of tough love and some practical steps for getting out of your own way!
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If you're listening in real time, this episode is being recorded the week between Christmas and New Years. A time when most people are doubling-down on eating ALL THE THINGS because they know, come January 1, their new diet starts - and bye-bye to everything delicious.
But what if this year, you did something different and approached your weight loss goals without demonizing/omitting certain foods? In this episode, you'll learn why extreme fad diets are contributing to this cycle of cutting out foods (then eating them in excess because you miss them so much. You'll also learn our proven methods for shutting down Food Fomo FOREVER.
Link to study analysis referenced in podcast: "Low-fat vs. Low-carb? Major study concludes: It Doesn't Matter for Weight Loss."
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If you're still eating your kid's snacks...and you can't keep your hands out of the office candy jar - it's a sign:
It's time to level up your nutrition!
Reaching your fat loss goals DOESN'T HAVE TO BE MISERABLE. In fact, if you're eating and training the right way, you should feel AMAZING while making progress on your goals.
In Episode 56, Leslie Ann breaks down the "why" behind the Mini-Meal in FAT LOSS LIFESTYLE SCHOOL and why it's the most important meal you're not eating.
Want the FUELED & FOCUSED Mini-Meal Guide? Grab it here or go to RealFitnessTraining.com/mini-meal-guide
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If everything we see on social media is true, then it looks like Low-Carb/No-Carb Diets are KILLING THE GAME - right? We see dramatic "before and after" photos and hear stories of double-digit drops on the scale in a matter of weeks. All from not eating carbs!
It sounds easy enough - but is it too good to be true? If you're trying to lose fat on a Low-Carb/No-Carb diet and you are STUCK - this episode is a must-listen. We're breaking down the top 4 reasons why low carb dieters fail, AND I'm sharing solutions you can implement right away.
Let's get to the point and talk all things CARBS!
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There's a word....a word that's become so over-used and SO much a part of the health and fitness lexicon, that you've probably bought into believing it, too. I know I did. You think you *need* this thing, and that you can't be successful without it.
But after almost 10 years into running an online nutrition and fitness coaching business, I've realized that this word doesn't do what people think it does. It's become a crutch, and it may be holding you back, too.
And so, from today forward, this word is being purged from my vocabulary - and you won't see it in our online programs like FAT LOSS LIFESTYLE SCHOOL anymore either.
Listen to Episode 54 and let me know what you think... -
A strange phenomenon is happening in online training and nutrition coaching programs: I call it, "Mixing and Matching" - and it will kill your results. In episode 53, learn why combining strategies for nutrition and training doesn't work (for example, signing up for a fat loss program while training for an endurance event like a marathon.)
If you're planning to work with me or another coach in 2023, you owe it to yourself to listen to this episode AND fully embrace the program you sign up for.
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How do you know if the way you're eating and training is right? With SO many different opinions about what (and when) you should eat and how you should train, it might seem impossible to answer this question!
If you're going to reach your goals, you have to be in this for the long run - and that means having the ability to shut out the noise. You need a "filtering system": a method for determining if what you're doing is working. In episode 52, I'm sharing the 3-step system we use with our clients in Fat Loss Lifestyle School to help them stay focused and shut down self-doubt and overwhelm.
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If you've ever tried one of those "lose weight fast" programs, or you're thinking about doing one - this episode is a MUST LISTEN!
We're launching a new program at Fat Loss Lifestyle School - and it goes live on August 26, 2022! In this episode, you'll learn the WHY behind this new program, who it's for, and what it's all about.
The inaugural round of our new SIMPLE START 7-Day Nutrition Challenge starts September 5. Head to our website and reserve your spot now: www.SIMPLESTARTNutritionChallenge.com -
Saying "YES" to everything means saying "NO" to the things you want most.
Perfectionists and high-achievers love saying "YES" to everything. We truly believe we can do EVERYTHING and do it well - but it's not true!
If you're currently caught in a self-induced storm of busyness, this episode is for you! YOU have goals too, remember? Listen now to get focused for the week ahead and take action on the things that move you closer to what you really want! Let's GET TO THE POINT!
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She was in her early 50s and felt lousy: No energy. Terrible sleep. Hot flashes. Cravings. Every workout was painful and she felt like an alien in her own body. (If you're a woman in menopause, you can relate!)
Fast-forward a few years and now she's bringing hope and positivity to women in menopause as a Fat Loss Lifestyle School Coach. In this episode, Coach Kelly Erickson shares her experience with menopause and why it doesn't mean the end for your body, your fat loss goals, OR your life!
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Want to get as overwhelmed and confused about social media as possible? INSTAGRAM IS HERE TO HELP.
This is one of the top complaints we get from clients before they start working with us in FLLS: that fitness and nutrition feel overwhelming, and that everyone has an opinion on what's right and best - and it all conflicts!
WE HEAR YOU. In this episode, you'll learn about some recent exchanges we've had with overwhelmed/confused clients, and how we helped them reduce the noise and focus on what matters! This episode has some simple strategies you can implement right now to move from "paralysis by analysis" to ACTION (and results!) -
We don’t use the phrase, "Relationship with Food" - yet we frequently have clients in our program tell us, "I'm here to fix my relationship with food." ((Head scratcher.)) Where does this phrase come from? (Not from us...) What does it REALLY mean? And can we help you "heal" or "fix" your relationship with food? Coach Jenn and Leslie Ann are breaking it all down in episode 48 of GTTP. If you think you have a bad relationship with food and think it's needs fixing - this episode is for you!
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Failing to plan is planning to fail. We all know the importance of planning when it comes to following a nutrition and training program. But this QUICK HIT episode takes planning one step further. If your nutrition and training program only works under perfect circumstances, not only will the results be short-lived, but it will never become your lifestyle. Listen to the QUICK HIT now in under 15 minutes.
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This is a Q&A episode answering a question we recently got on Instagram! If you follow us on social media, or you've checked out the FLLS website, you know we don't track macros or calories. While these can be valuable tools to use at some point in your fat loss/health journey, we believe they aren't the best tools for getting started - so we created our own!
In this episode, learn how we build fat loss-friendly meals in FLLS without tracking macros, counting calories, etc. If you've been frustrated - or driven crazy - by macro-tracking, we're here to share the good news: you don't have to track macros every day to lose body fat or build muscle. Listen now to learn more!
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What if you've tried (and failed) every diet program out there - but you still have goals? You want to hire another coach or trainer, but your track record isn't one of success...yet. If you're scared to spend money on ANOTHER coach or fat loss program, but you still have a dream you just can't let go of - Episode 46 is for you! I'm sharing actionable strategies you can use right now to start building self-trust to PROVE to yourself that you can do it! You're capable of breaking the diet cycle and getting REAL results - and you don't have to spend a dime to get started. Just listen to this episode...
- Visa fler