The WAG Podcast: Recent Episodes
Working Against Gravity
Michael and Adee Cazayoux dive into every facet of health, wellness and personal development in this podcast by Working Against Gravity. The WAG Podcast takes a unique approach to self-development by connecting the dots between nutrition, mindset, stress, and relationships through relatable stories and providing you with actionable steps that you can take today.
Ready to crush your 2024 goals? Join Josh and Chris as they unveil their audacious plans for the year. They also share goals expressed by coaches Amy, Taylor, Brittany, and Tara who share their inspiring journeys of recovery, resilience, and "better is better" living. Dive into cold plunges with Amy, cheer Taylor on in her comeback from a competition injury, and discover how Brittany ditched the hustle for true fulfillment. This episode is your roadmap to unleash your inner superhero and dominate your days and year.
Use the code ‘INSIDEWAG’ at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Chris on Instagram: @thebossom
- Follow Josh on Instagram: @coachjoshholton
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Ever feel stuck in a weight loss loop? This episode dives into the hidden factors that sabotage your progress and unveils the secrets to long-term weight management. We'll explore how your diet, activity level, sleep, stress, and even your social circle impact your weight, not just in the present, but in the years to come. Discover practical tips like portion control, choosing activities you love, and stress-busting techniques to unlock sustainable weight loss and finally ditch the yo-yo diet cycle.
Join us for a journey beyond the scale and towards a healthier, happier you!
Use the code ‘INSIDEWAG’ at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Chris on Instagram: @thebossom
- Follow Josh on Instagram: @coachjoshholton
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Prefer to watch the video version? Head over to our Inside WAG Nutrition Podcast playlist!
Join us for the second installment in Chris's 6-month winter bulking journey! This episode dives into how Chris is staying intentional and disciplined with his training and nutrition to maximize efficacy in this building phase. We'll discuss:
- Chris's strategies for hitting his protein and carb targets to fuel muscle growth.
- The noticeable changes he's experiencing in his body composition and gym performance.
- Expert tips and insights from Coach Josh to help you achieve your own bulking goals.
What to expect in this 6-month podcast series:
- Follow Chris's Transformation Journey: Witness firsthand the challenges and triumphs Chris encounters as he transforms his physique.
- Uncover the Secrets of Bulking: Learn the science behind effective bulking and how to optimize your approach for maximum muscle growth.
- Gain Valuable Insights from both Josh and Chris: Receive expert guidance and practical tips to enhance your bulking journey.
Follow the links below to access two WAG articles to learn more about effective bulking strategies!
Use the code ‘INSIDEWAG’ at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Chris on Instagram: @thebossom
- Follow Josh on Instagram: @coachjoshholton
- WAG article: Gain Train: Tips for Adding Muscle Mass
- WAG article: Macros For Your Goals Part 2: Macros for Bulking
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Prefer to watch the video version? Head over to our Inside WAG Nutrition Podcast playlist!
Join Coach Maria Higgins, a Portland-based nutrition and functional medicine expert, as she shares her inspiring journey from Idaho farm girl to CrossFit athlete and thriving entrepreneur. Maria's passion for health and wellness stems from her upbringing in a sports-loving family, where she excelled in softball, dance, and gymnastics. She carries this same dedication and enthusiasm into her work with clients, helping them achieve their wellness goals through personalized nutrition and lifestyle coaching.
In today's episode, Maria delves into the concept of "Tomorrow is a Fresh Start," emphasizing the power of daily renewal and the ability to start each day with a clean slate. She draws from her own experiences as a mom, wife, business owner, and athlete, offering practical tips and strategies for embracing a fresh start mindset.
Use the code ‘MARIA’ at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Maria on Instagram: @mariathiggins
- Follow Maria’s Functional Nutritionist page: @vcnutritionist
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Join us for an exciting 6-month series as we follow Chris's winter bulking transformation, guided by his expert coach and podcast co-host, Josh! From November to April, we'll check in monthly to track Chris's progress as he embraces the winter months to fuel up, lift heavy, and build a substantial amount of lean muscle mass. Tune in as we delve into the key strategies Chris and Josh will implement to maximize Chris's gains.
What You Can Expect:
- Uncover the Secrets of Bulking: Learn the science behind effective winter bulking and how to optimize your approach for maximum muscle growth.
- Follow Chris's Transformation Journey: Witness firsthand the challenges and triumphs Chris encounters as he transforms his physique.
- Gain Valuable Insights from Coach Josh: Receive expert guidance and practical tips from Coach Josh to enhance your own bulking journey.
Use the code ‘INSIDEWAG’ at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Chris on Instagram: @thebossom
- Follow Josh on Instagram: @coachjoshholton
- WAG article: Gain Train: Tips for Adding Muscle Mass
- WAG article: Macros For Your Goals Part 2: Macros for Bulking
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In this practical guide to holiday bliss, we'll ditch the unrealistic expectations and embrace a more mindful approach to the festive season. Join us as we uncover stress-busting tips, explore healthy habits, and discover the power of saying "No" without guilt. Get ready to embrace the holiday spirit without compromising your well-being, or your goals.
P.S. Don’t miss the special black Friday deal announced at the beginning of this episode! It’s INSANE!
Links:
- Download your FREE copy of WAG’s Guide to a Healthy Holiday
- Follow Josh on Instagram: @coachjoshholton
- Follow Chris on Instagram: @thebossom
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In this episode, we're diving deep into the world of health and wellness to separate fact from fiction. Join us as we unravel the truth behind various myths surrounding nutrition, supplements, and fitness labeling them with an appropriate rating of over or under-rated.
Join us on this myth-busting journey as we reveal the science behind these popular beliefs and uncover the truth about what's genuinely overrated and underrated when it comes to nutrition and fitness. We hope you find this episode enlightening and informative!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Josh on Instagram: @coachjoshholton
- Follow Chris on Instagram: @thebossom
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
This week, Josh is joined by special co-host Brittany for an interview with her client, Kristina Alcorn, whom she has been working with for over six years. Under Brittany's guidance, Kristina achieved significant weight loss and made substantial improvements in her overall health and relationship with food.
Just before the onset of COVID-19, Kristina received the diagnosis of stage 2 breast cancer. Throughout this challenging period, she remained with WAG, navigating the storm of chemotherapy, radiation, and all the associated challenges. Together, they continued to focus on sustainable nutrition and did their best to maintain a healthy lifestyle. Today, Kristina is thriving, back to participating in CrossFit and obstacle course racing (OCR).
This past September, Brittany and Kristina had the opportunity to team up in person and conquer a 10k Obstacle Course Race. Join us to hear about Kristina's incredibly inspiring journey and discover how Brittany believes she may have learned as much from Kristina as Kristina has from her.
Use the code ‘INSIDEWAG’ at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Kristina on Instagram: @kalcorn10
- Follow Brittany on Instagram: @brittanyrdn
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In this episode, Josh chats with WAG ambassador Ibrahim Aldousari, a passionate CrossFitter, Olympic weightlifter, and proud father based in Kuwait. With over 12 years of experience in the fitness world, Ibrahim shares his inspiring journey from his high school football days to becoming addicted to CrossFit and Olympic weightlifting. But it's not just about his personal fitness journey; Ibrahim is also an assistant professor at Kuwait University with a Masters Ph.D. in Medical Physics and a proud member of Circuit+ Fitness.
Listen in as he discusses the pivotal role of coaching in his transformation, starting as a client with WAG in 2015, working with Coach Ivette, and currently being guided by Coach Amy. Discover how his commitment to fitness is not just for himself but to instill positive values by setting an example of excellence for his kids.
Plus, don't miss out on an exclusive offer: Use the code 'HIM50' at checkout to save $50 off your first month of 1:1 nutrition coaching with WAG.
Links:
- Follow Ibrahim on Instagram: @ibras.lifts
- Follow Circuit+ Fitness on Instagram: @cpfitness
- Save 15% on athletic clothing at Aura Athleisure with code ‘Ibrahim15’
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Are you overwhelmed by the endless stream of nutrition and fitness advice? Luckily we're here to help you avoid getting lost in the weeds of conflicting information and misleading trends. We'll guide you through the pitfalls and help you focus on what truly matters for a healthier, more balanced lifestyle.
Don't trip yourself up over the minor details. Instead, seek the power of consistency. Concentrate on the ‘big rocks’ that truly make a difference in your journey to better health: playing to your strengths while working on your weaknesses, maintaining consistent calorie intake to fuel your lifestyle, prioritizing nutrient-dense foods like fruits, veggies, protein, and healthy fats, listening to your body's hunger and fullness cues, and staying hydrated. We'll also delve into the importance of rest, recovery, consistent movement, and the simple yet effective practice of frequent walks. Tune in to find clarity amidst the chaos and create a sustainable path to lasting well-being.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Josh on Instagram: @coachjoshholton
- Follow Chris on Instagram: @thebossom
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Our special guest today is Dr. Michael Vanchieri, a former WAG nutrition coach with a background as a certified CrossFit trainer, who recently ran his first triathlon and is the current owner and operator of Wildcard Spine & Sport, the only clinic in New York City certified to diagnose and treat adhesion.
While his focus is mainly on physical health, he does take a holistic approach departing aspects of mental well-being and nutrition for his patients too. Listen to our in-depth discussion on the importance of finding proper methods to treat chronic pain while reducing the likelihood of future injuries.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Wildcard Spine & Sport on Instagram: @wildcardspineandsport
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Follow on TikTok @getwildcard
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Check out Dr. Michael Vanchieri’s YouTube Channel
- Book a consultation with Mike if you’re in the NYC area!
- Sign up for the Wildcard Email List
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Join us for an enlightening episode as we sit down with Rob Henry, a seasoned Nutrition Coach with two decades of experience in health and fitness. Rob opens up about his belief that perfection is a self-limiting fallacy and shares his unique philosophy of allowing success to create and sustain momentum. As a creative writer with a deep passion for literature and aspirations to write fiction, he brings a creative and holistic perspective to the world of nutrition coaching. Tune in to gain valuable insights from Rob's 20-year career and learn how to find the perfect tune for your own path to a healthier, more fulfilling life.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Rob on Instagram: @rob__henry
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In this episode, join us as we dive into our summer bucket lists and find out if Chris conquered his trail running goals after an aggressive pre-summer cut. Plus, discover how Josh juggled becoming a better runner while welcoming his second child and managing his nutrition. Don't miss this exciting update on our summer adventures!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Josh on Instagram: @coachjoshholton
- Follow Chris on Instagram: @thebossom
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In today's episode, we dive into the fascinating world of Olympic weightlifting and coaching with our special guest and WAG Ambassador, Tatum McCann, who believes the fluidity and grace of weightlifting can be just as captivating as any dance performance. Tatum shares an inspiring mantra: "You have to suck before you suck less!" She explains the value of patience and resilience in the journey to mastering any new skill, whether it's weightlifting or anything else in life.
Tatum is not just passionate about weightlifting; she's also well-qualified. She holds certifications from the National Academy of Sports Medicine (NASM) and the USA Weightlifting (USAW), making her a knowledgeable and credible source in the fitness industry. If you're looking to find beauty in the world of weightlifting, improve your nutrition habits, or seek inspiration to master a new skill, this episode is a must-listen!
Save $50 off your first month of 1:1 nutrition coaching using the code TATUM50 at checkout.
Links:
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Follow Tatum on Instagram: @tatumtots37
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Follow Primal International on Instagram: @primalintl
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In today's episode, join us for an engaging discussion with Jess Carr and Betsy Jones from The MINT Prjct as we delve into nutrition and mindset during pregnancy and postpartum phases. Learn how to nurture your body and mindset for a healthier, happier pregnancy and beyond.
But that's not all – we're thrilled to share some exciting news! Tune in as we announce our exciting partnership with The MINT Prjct, bringing you even more resources and support in your wellness journey - as well as some discount codes to save some money on training!
The MINT Prjct’s mission is to elevate trainers into professionals who specialize in supporting and guiding pregnant and postpartum women to heal, grow and be the happiest version of themselves and to provide programs that make exercise for pregnant and postpartum women safe, effective, and attainable.
Discount Codes for The MINT Prjct’s programs:
- WAGPREGNANCY20 (full pregnancy program)
- WAGPP20 (postpartum program)
- WAGSC20 (mom strong strength & conditioning program - 20% off first 3 months of programming)
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow The MINT Prjct on Instagram: @themintprjct
- Follow The MINT Prjct on Facebook: The MINT Prjct
- Listen to The MINT Prjct Podcast on Spotify
- Checkout The MINT Prjct’s YouTube Channel
- Listen to WAG’s Director of Coaching, Brittany, on The MINT Prjct Podcast
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Join us in this exciting episode as we sit down with two incredible athletes and coaches, Faye Stenning and Jessica O'Connell, the driving forces behind GRIT Athletic Coaching. Faye, an OCR (Obstacle Course Racing) star, and Jessica, an Olympic runner and Exercise Physiologist, recognized the need for accessible, high-quality coaching in the world of athletics. Together, they've embarked on a mission to provide athletes worldwide with tailored, science-informed online training programs.
Discover how Faye and Jessica's unique backgrounds and expertise converge to create hybrid, run, and obstacle course racing training programs that are nothing short of transformative. Whether you're an aspiring athlete looking to enhance your performance or a seasoned pro seeking that extra edge, this episode offers insights into the power of individualized training and the passion that drives these remarkable coaches.
Tune in to learn how GRIT Athletic Coaching is reshaping the athletic coaching landscape and to unlock your athletic potential with Faye and Jessica!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow GRIT Athletic Coaching on Instagram: @grit_coaching
- Follow GRIT Athletic Coaching on Facebook: GRIT Coaching
- Sign up for GRIT Coaching!
- Follow Faye on Instagram: @fayestenning_ocr
- Follow Jessica on Instagram: @jessmoconnell
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In our latest podcast episode, we have the privilege of interviewing Dom Dixon, owner and creator of BrickBuilt Strength and a dedicated Working Against Gravity ambassador. Dom's life story is a testament to the adage that the best things often arise from adversity, showcasing his remarkable journey of resilience and growth. Join us as Dom shares his secrets to personal success, highlighting the importance of a feedback loop that constantly asks, "How do I feel?" and seeks what's best for him today. Discover the profound wisdom that great teachers like Dom impart, proving that true freedom can be found through discipline. Don't miss this enlightening conversation that will leave you inspired and motivated!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow BrickBuilt Strength on Instagram: @brickbuiltstrength
- Follow Dom on Instagram: @dommo03
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BrickBuilt Strength Training Programs
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BrickBuilt Mindset Podcast
If you liked this podcast, be sure to leave us a review!
Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In today’s episode, we're excited to share Pam’s journey of leaving corporate America two years ago to pursue her passion as a Nutrition Coach at Working Against Gravity. We delve into how finding a love for CrossFit in her 40’s inspired her to attain Precision Nutrition Level 1 and 2 certifications. Ultimately, her path led her to WAG, where she now has the opportunity to assist clients worldwide in uncovering their own nutritional freedom.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
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Follow Pam on Instagram: @fanniesdottir
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Download our FREE Fitness Competition Guide
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Today we sit down with two esteemed guests AJ Richards and Brooke Ence to discuss agriculture, food supply chain, and their company - Feed the People by the People. It’s a different topic, but it’s also an important one. AJ (Founder and CEO) and Brooke (Co-Founder and Vice President) are dedicated to ensuring food security for you and your loved ones. Their platform is similar to what Airbnb did for short-term rentals but with a unique twist. Instead of locals listing rooms or homes, they will be posting the food they are raising!
Both AJ and Brooke strongly believe that connecting consumers directly with the ranchers and then “stepping out of the way” is the key to securing our nation's food supply. Feed the People by the People is dedicated to empowering farmers and ranchers across the country and cutting out middlemen to enable direct sales to customers.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Feed the People by the People
- Follow Feed the People by the People on Instagram: @feedthepeoplebythepeople
- Follow AJ on Instagram: @a.j_richards
- Follow Brooke on Instagram: @brookeence
- Black Rifle Coffee Interview with AJ
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In this episode, we explore how Sean's background and experience led him to become a part-time nutrition coach at Working Against Gravity, where he has a passion for coaching competitive weightlifters. With certifications as a Precision Nutrition Level 1 coach, a CrossFit Level 1 trainer, and a bachelor's degree in biomedical engineering, Sean's expertise shines through. Additionally, we share the heartwarming news that Sean and his wife are expecting their first child in early December!
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Sean on Instagram: @the_sean_gleason
- Download our FREE Fitness Competition Guide
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest and healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In this episode, we discuss strategies for maximizing satiety to make losing fat in a calorie deficit more enjoyable and sustainable. We'll explore the importance of nutrient-dense foods and mindful eating, and how these can help you moderate your cravings for processed foods.
Here are some of the key takeaways from the episode:
- Nutrient-dense foods are more filling than calorie-dense foods.
- Mindful eating can help you slow down and savor your food, which can lead to greater satiety.
- Cravings for processed foods are often driven by nutrient deficiencies.
- By following these strategies, you can make it easier to stick to your calorie deficit and reach your weight loss goals.
Listen to the entire episode for more useful tips, tricks, and strategies to eat to feel full!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Article: How to ACTUALLY Feel Full
- Article: IIFYMicros
- Article: The New Nutrition Pyramid
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In today’s episode, we discuss whether you should cut weight, maintain weight, or gain weight and how to best set yourself up for success going down any of those paths by aligning it with the seasons of the year. Dieting is already an uphill battle as it is, so it may not make sense to be in a fat loss phase in the summer when you have more social events and travel going on. Whereas it may be easier to focus on maintaining your weight or improving skills like intuitive and mindful eating during the summer, winter could be a great time to consider bulking, building muscle, or increasing strength.
Josh and Chris share their personal preferences and approaches while providing lots of insight to help you decide when in the year it’s best to focus on fat loss, maintaining, or gaining depending on your individual goals and the mindset you're in to make it successful.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Article: Should I Bulk, Cut, Reverse or Maintain?
- Download your FREE Goal Setting Guide
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
In today’s episode, Josh and Chris discuss alcohol in detail covering how it impacts your fat loss efforts, how to accurately track it into your calories/macros, and share their own stories about managing their relationships with alcohol over the years.
Whether alcohol fits into your diet depends on your individual goals, body, and lifestyle. We created an all-new and completely FREE online course to help you determine this for yourself and navigate drinking alcohol on a diet.
In the course you’ll discover:
- What happens in your body when you drink?
- How alcohol impacts weight loss, performance, and muscle growth
- How to (correctly) track alcohol in your macros
- Tips to enjoy a drink within your macros
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Take our FREE Happy Hour Made Easy Course!
- WAG Alcohol Macro Calculator
- Article: Is Alcohol a Macronutrient? Counting Alcohol in Your Macros
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Today we are interviewing fellow WAG Nutrition Coach, Taylor Lucas! She is one of three registered dietitians on our staff helping to create client meal plans, a 64kg competitive weightlifter, has degrees from Ohio State University and the University of Northern Colorado, has her USAW L1 and CF-L2 certifications, and co-owner and operator of Whitetail Acres Event Venue.
Hear Taylor talk about her experience taking 1st place in the 64kg weight category at the USAW weightlifting event at the Arnold Sports Festival as well as her passion for the sport and getting to help hundreds of clients across the globe reach their health and fitness goals!
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Taylor on Instagram: @taylor___bug
- Download our FREE Fitness Competition Guide
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Today we are interviewing fellow WAG Nutrition Coach, Tara Roberts! She is an avid traveler and hiker who recently hiked Half Dome in Yosemite National Park and will be attending her first Sturgis Motorcycle Rally in August with her husband. Listen as she shares her story of transforming her life by leaving the corporate nine-to-five to become a CrossFit and nutrition coach helping clients to reach their full potential in everything they love to do.
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Tara on Instagram: @tkrobert01
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Today’s episode covers what to expect when signing up for one-on-one nutrition coaching services through Working Against Gravity Nutrition. We break down the entire process from signing up, what you provide to your coach in your questionnaire, what they do with that information to determine your starting point and initial goals, and how to check-in with your coach as well as a variety of things to expect throughout your journey.
Your weekly check-ins with your coach are the most crucial part of working with a professional coach and we provided detailed information on what that process looks like, what you’ll provide your coach, and what you have to gain each and every week you show up to keep your coach updated. We hope this clarifies things to set reasonable expectations to make the most of your membership time and to nudge you to sign up!
Save $50 off your first month of 1:1 nutrition coaching using the code INSIDEWAG at checkout.
Links:
- Learn more about our 1 on 1 Nutrition Coaching membership levels on our Join page
- Get your personalized meal plan today!
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
We are excited to interview our fellow WAG coach, Jessica Holton. She is a graduate of MSU and taught for 6 years, is Girls Gone Strong certified for prenatal and postnatal nutrition coaching and training, and has been a WAG nutrition coach for 6 years. Not to mention she’s also married to Josh with their second baby arriving soon!
Jess loves working with clients from all walks of life, especially those transitioning into lives as new parents (it’s her jam). Jess explains how she applies her teaching mantra “Excuse the mess, we’re learning in here” in coaching clients to understand that getting 1% better every day is progress while still being able to make mistakes along the way.
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of exactly what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Jess on Instagram: @jessicakabur
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
We’re happy to interview Coach Amy who hails from the sweet onion-producing Walla Walla, Washington. Try saying that three times fast! She shares her story of transitioning from a career in the wine industry to a CrossFit athlete, coach, and gym owner to a nutrition coach at WAG. During the pandemic, Amy developed a greater love for hiking, backpacking, and camping which is fueled by her knowledge of nutrition and fitness.
Hear Amy explain how you can look and feel good at any weight without sabotaging progress because you got glued to a goal weight being your happy point. There’s so much more contributing to your health and happiness than the number on the scale. :)
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of exactly what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Amy on Instagram: @amylocati
- Check out Destination Community Fitness: @dcfwallawalla
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Our Director of Coaching, Brittany Werner, joins us today to talk about two exciting services Working Against Gravity now offers: meal plans and video coaching! We’ve never offered meal plans but it quickly became one of the most requested services so our dedicated staff of Registered Dieticians decided to change that. On today’s episode listen to Brittany explain why we decided to start listening to our clients and community to offer meal plans customized to your macros as well as our popular new video coaching service which enables clients to connect with their coach in a fun and productive way!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Brittany on Instagram: @brittanyrdn
- Get your personalized meal plan today!
- Learn more about our Nutrition Coaching Plus membership level (video chat)
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
At WAG we know you can make progress while traveling or vacationing so long as you maintain a few golden rules for yourself. On today’s episode, Josh and Chris share their own recent travel experiences and provide a variety of tips, tricks, and suggestions to prevent putting a damper on your nutrition goals when out of your normal routine.
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of exactly what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Links:
FREE Ultimate Travel Nutrition Guide
Damage Control: Feel Your Best While Traveling
How to REALLY Relax on Vacation
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
Today we’re happy to be chatting with our fellow WAG Nutrition Coach, Alex Oskian. Alex has a master’s degree in exercise science, is a registered dietitian, and is a competitive CrossFit athlete. She enjoys staying fit to enjoy hiking more and recently got into snowboarding! As a registered dietitian she is part of our team of coaches who are now creating custom meal plans for our existing clients and the general public which we dive into more. Enjoy!
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of exactly what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Follow Alex on Instagram: @alex_oskian
- Download our FREE Fitness Competition Guide here
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and on Instagram at @workingagainstgravity.
Jourdan Laik and Matthew Cooper are the owners of Working Against Gravity and the brains and brilliance behind Seismic, the coaching app that we as nutrition coaches use daily to manage relationships with our clients. In today's episode, get to know these life-long friends that built Seismic from the ground up to provide a solution for Team WAG to coach more clientele in an organized and streamlined fashion.
Seismic is available for anyone who is in the nutrition coaching universe, not just WAG coaches. If that's you and you want to check it out, head on over to getseismic.com for a FREE trial.
Save $50 off your first month of 1:1 nutrition coaching using the code INSIDE WAG at checkout.
Links:
Seismic: Nutrition Coaching Software for your Business
Follow Jourdan on Instagram: @jourdanlaik
Follow Matthew on Instagram: @matthewcooperphoto
Listen to Jourdain’s music projects: Jourdan Laik on bandcamp / Time Being
Checkout Matthew’s photography: The Time The Space
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
In today’s episode, we discuss the importance of having support through your nutrition journey by building a support system within your inner circle. We explain the reasoning for speaking your goals and desires out loud, being open to learning whatever is necessary to reach your goals, setting boundaries with friends and family, recruiting help to stick to your guns in social situations, and posting about your progress online. All of these can foster turning friends and family into pillars of support instead of being roadblocks. We hope these tips are helpful!
WAG now offers meal plans! Our Weight Loss Meal Plans provide a detailed list of exactly what and how much to eat. We’ll help you keep your choices quick and easy as you lose weight and learn what foods help you reach your goals. Get your personalized meal plan today!
Save $50 off your first month of 1:1 nutrition coaching using the code ‘INSIDEWAG’ at checkout.
Links:
- Listen to Chris’ interview episode here
- Listen to Josh’s interview episode here
- Article: Personal Rules & Boundaries
- Article: Habits of Highly Effective Waggers
- Article: How to Enjoy "The Process" with your Nutrition
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
Today we are joined by Coach Mitch Lockhart, a self-proclaimed “serial hobbyist” from Texas who has lived in South Africa and now calls Kentucky home. Mitch shares so much about what makes him tick as well as how to avoid aimlessness in your journey by creating a roadmap to your destination to make it easier to reach. You may be keen to hear his beard care tips for keeping your beard healthy and luscious too!
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
We are happy to be joined by Coach Nicole Kupfer, a 59kg Olympic Weightlifter, Catalyst Athlete, school counselor, and full-time “swifty”. In today’s episode she talks discusses how to feel comfortable and confident in your body while accepting there’s a time and place to be focused on your weight whether or not you are or aren’t a competitive athlete.
Links:
- Follow Nicole on Instagram: @n_sahlin
- Download our FREE Fitness Competition Guide
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
Coach Mitch joins us to discuss strategies for successfully managing your nutrition without weighing and tracking your macros. The truth is, it takes time, practice, and effort to truly understand how to listen to your body and know what works for you in order to eat intuitively. It’s our job as nutrition coaches to provide our clients with a framework or “blueprint” that will help them learn how to listen to their bodies to tune into what is “intuitive” for them. We hope these tips and strategies help you achieve your goals and lead to true nutritional freedom!
Links:
- Article: Is Intuitive Eating Right for Me?
- Article: Intuitive Eating vs. Intentional Eating: What Are They & Which One Suits You?
- WAG Coach Facebook Live Discussions
- Low Calorie Starbucks Drinks and Macro Hacks
- The Macro Barista on Instagram: @themacrobarista
- Follow Josh on Instagram: @coachjoshholton
- Follow Chris on Instagram: @thebossom
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
We are happy to bring you an interview with WAG’s Director of Marketing and Trader Joe’s aficionado, Coach Ali Macy! Ali is an avid CrossFitter, nature enthusiast, traveler, photographer, and loves to write. With over six years of coaching experience, Ali prides herself in showing her clients how to feel confident in their bodies and with food choices to achieve their results. Enjoy!
Links:
- Follow Ali on Instagram: @ali-macy123
- Article: I’m a Trader Joe’s Obsessed Nutrition Coach - Here’s What's in my Cart!
- Article: Macro Friendly Shopping at Trader Joe's
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
In today’s episode, we are happy to bring you an interview with WAG’s Director of Coaching, Brittany Werner! She is a registered dietitian, mother of three, a CrossFitter, and has over 6 years of experience coaching clients. She shares her insights on letting your coach take the reigns, seeing the obstacle as the way, and realizing that if you’re not willing to learn, no one can help you, but if you’re eager to learn, no one can stop you. We hope her words of wisdom help you become truly unstoppable!
Links:
- Follow Brittany on Instagram: @brittanyrdn
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com. Follow us on Instagram at @workingagainstgravity and on Twitter at @insidewag.
Happy new year, everyone! We're kicking off 2023 with Coach Brittany and Coach Ali discussing how to set reasonable and obtainable goals for the new year. In this episode, we share our opinions on new year's resolutions, discuss goals we achieved last year, and how to break big goals into smaller actionable steps to feel more successful and build momentum.
Join us as we dive into understanding why motivation is created from the actions you're willing to take!
Download our FREE Goal Setting Guide!
- Follow WAG: @workingagainstgravity
- Follow Josh: @coachjoshholton
- Follow Chris: @thebossom
- Follow Brittany: @brittanyrdn
- Follow Ali: @ali_macy123
On today's special holiday episode, your co-hosts Josh and Chris are sharing audio clips from fellow WAG Coaches with their favorite nutrition tips to tackle the holidays. We'll also expand on these ideas with our own feedback and our personal tips to manage your nutrition through the holiday season with confidence and grace!
Follow WAG on Instagram: @workingagainstgravity
Follow Josh on Instagram: @coachjoshholton
Follow Chris on Instagram: @thebossom
We are excited to introduce our new podcast - Inside WAG Nutrition Podcast featuring your co-hosts Josh Holton and Chris Bossom!
In our inaugural episode(s), we interview coach Chris Bossom. With a decade in the fitness industry and over 6 years as a WAG nutrition coach, Chris has a lot of experience and wisdom to offer WAG clients. We hope you enjoy getting to know us and those working directly with clients behind the scenes at WAG!
Follow Chris on Instagram: @thebossom
Follow WAG on Instagram: @workingagainstgravity
We are excited to introduce our new podcast - Inside WAG Nutrition Podcast featuring your co-hosts Josh Holton and Chris Bossom!
In our inaugural episode(s), we interview coach Josh Holton. Josh has been a WAG Nutrition coach for over 5 years, a loving husband and father, and a music fanatic. We hope you enjoy getting to know us and those working directly with clients behind the scenes at WAG!
Follow Josh on Instagram: @coachjoshholton
Follow WAG on Instagram: @workingagainstgravity
What if you could feel comfortable in your skin all the time, not just for a season? In today’s episode, Adee and Michael are talking about ways you can sustain your progress and results over a long period of time. With a new mindset and a few practical strategies, you can build a system of habits that allows you to maintain a body you love forever.
Tune in to hear:
- 2:45 - How the behaviors that got you fit and the behaviors that keep you fit will be different
- 4:30 - The power of grit and perseverance
- 6:05 - Why people often struggle with motivation during maintenance
- 9:15 - How to change your strategies when what has always worked stops working
- 11:40 - 5 strategies to help you stick with it long-term
We’ll be taking a quick break from recording new episodes to create space for some brainstorming and creativity in order to make this podcast the most productive for our listeners (you!) If you have an idea you’d like to share, please email us at info@workingagainstgravity.com.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Emotional Eating: what is it and how can you gain control? Almost all of us will deal with this struggle at some point in our life. In today’s episode, Michael and Adee are sharing their experiences with emotional eating, discussing ways this might present itself in your own life, and offering seven powerful strategies to overcome this common roadblock.
Tune in to hear:
- 1:30 Michael’s own recent experience with emotional eating
- 2:45 Why talking about this struggle is important
- 4:00 Ways emotional eating might present itself in your life
- 6:30 The cycle of emotional eating
- 8:15 Seven strategies to gain control over emotional eating
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
This week’s episode is a deep dive with Adee! Michael interviews Adee on her nutrition coaching journey, her personal struggles and triumphs with dieting, and how the fitness industry has evolved. Listen in for a real conversation about everything from the ups and downs of owning a business to searching for motivation and more!
Tune in to hear:
- 1:35 - How Adee got her start in nutrition coaching
- 4:15 - Adee’s growth as a coach over the past 7 years
- 6:45 - Adee’s strategies for building strong and effective coach-client relationships
- 8:30 - Adee’s biggest struggle as a coach and business owner
- 11:30 - Lessons learned on taking things too personally
- 13:45 - How the attitudes and goals of athletes have shifted in recent years
- 16:00 - The differences between eating for performance and eating for leanness
- 17:30 - How eating trends have changed in the CrossFit community
- 20:00 - Adee’s personal journey with dieting and body composition change
- 25:00 - How coaching experience has transferred over to parenting
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
There’s something profoundly satisfying about putting pen to paper and writing down your inner thoughts. Journaling allows you to experience what’s going on inside your head, process it, and think about it in a different way.
Today’s episode is a deep dive into how and why you should make journaling a consistent part of your daily routine. Michael and Adee offer practical tips and strategies to make journaling a habit, provide some of their favorite journal prompts you can try, and share how journaling has changed their own lives.
What you’ll hear:
- 2:15 The benefit of getting your thoughts out on paper
- 3:30 The practice of morning pages
- 4:30 Noticing patterns in your journaling
- 5:45 Michael’s experience reading through old journal entries
- 6:30 How journaling can be a form of self-therapy
- 8:40 Using journal prompts for a more effective practice
- 10:00 Adee and Michael’s favorite journal prompts you can try
- 11:40 Creating a consistent journaling practice
- 13:30 Turning your practice into an unbreakable habit
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
We all know that sex is one of the most important parts of romantic relationships, but so many people don’t like to talk about it. But Michael and Adee believe it’s important to discuss, and it doesn’t have to be controversial. In this episode, they unpack four practical strategies and mindsets for improving your sex life. These tools have helped them to get through the natural ebbs and flows that happen in any relationship, and they can help you in your relationship, too!
Topics:
- 03:03 – Why talk about sex?
- 03:54 – Masculine and feminine energy
- 11:22 – Spending time apart
- 17:21 – Impressing and surprising your partner
- 23:42 – Talking about your sex life
- 25:59 – Accepting the ebb and flow
Links:
- To read more of Esther Perel’s work: https://www.estherperel.com
If you liked this podcast, be sure to leave us a review! Learn more about becoming your happiest, healthiest self at www.workingagainstgravity.com and @workingagainstgravity on Instagram.
Why is it that the person you’re closest to is also the person you’re most skilled at pissing off? Today’s episode is about 8 surefire ways to piss off your partner. Michael and Adee are giving examples from their own relationship and sharing some ways they’ve overcome annoyances to meet each other’s needs.
What you’ll hear:
- 1:20 Giving unsolicited advice
- 2:40 Expecting too much attention
- 3:45 Failing to follow through on a commitment
- 4:40 Ignoring your partner
- 6:45 Spending too much time on your phone
- 7:30 Not acknowledging your partner’s pain
- 8:30 Trying to fix everything instead of listening
- 9:35 Changing the subject when they’re excited about something
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
What do you do when your clients need more than a cheerleader? Do you feel confident giving them some tough love? Giving constructive feedback is an art, and can be critical for your clients to achieve real behavior change. Today’s episode is all about how to tactfully and effectively deliver honest feedback. Michael and Adee are sharing their own experiences as coaches so you can learn how to give the tough love your clients need in a way that maintains their dignity and strengthens your relationship.
What you’ll hear:
- 5:40 Michael’s experience with aggressive feedback
- 9:05 Adee’s background as a nutrition client receiving honest coaching and how that impacted her own coaching style
- 13:00 Questions to ask before giving advice
- 14:40 The Feedback Sandwich
- 17:00 How giving incorrect feedback can still be constructive
- 20:15 A template for giving feedback
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
In today’s episode, Adee and Michael are sharing one of the biggest parenting lessons they have learned so far: your attitude about an experience is more important than the experience itself.
While expecting, Adee and Michael heard many negative stories about parenting such as, “Say goodbye to your weekly date night” or, “You’ll never sleep again.” Recently Adee posted about her own positive experience as a new parent on Instagram and sparked a lot of conversation. This episode is a deep dive into how you can create your own story through the power of a positive attitude.
What you’ll hear:
- 3:15 - The negative advice Adee and Michael received when expecting their first child
- 6:05 - How to manage expectations of pregnancy, birth and parenthood
- 9:00 - Why sharing a balance of positive and negative experiences on social media is helpful
- 14:00 - Accepting reality and avoiding negativity
- 16:05 - The biggest parenting lessons Adee and Michael have learned so far
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Let’s talk about eating intuitively.
Maybe you’ve been tracking your food for a while and you’re curious about shifting to a more intuitive way of eating.
Maybe your lifestyle no longer supports precise weighing and tracking.
Maybe you want to get more in touch with your body and trust its signals rather than relying on external measures of success (like hitting your macros and your body weight on the scale).
This kind of shift can feel a little scary. You may have questions like:
“Will I lose all the progress I made while I was tracking food?”
“Can I really trust myself and my body without monitoring my intake?”
“Where does the scale come into play? Should I weigh myself and use that as a marker of progress?”
In our latest episode of the WAG podcast, Adee answers these questions and many more during a live coaching session with former WAG member Klaudia Rossol.
Klaudia spent several months strictly weighing and tracking her food. Since then, she has shifted to intuitive eating. She has come to Adee with concerns about whether intuitive eating is right for her and whether she’s doing it correctly.
If you are curious about intuitive eating and how to trust your body’s signals, you’ll love this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 02:20 – Klaudia’s story, including why she applied to be coached
- 03:45 – Tracking started to cause Klaudia anxiety
- 04:45 – Klaudia wanted to try intuitive eating vs. strict tracking but was scared
- 06:30 – How to trust the process and get comfortable with intuitive eating
- 06:41 – Adee’s explains that changing your method of eating is scary for everyone
- 07:31 – How Michael’s experience in Alcoholics Anonymous connects to food
- 08:37 – Asking Klaudia questions about her experience shifting to intuitive eating
- 12:14 – Intuitive eating is less clear-cut than rigid tracking (which is scary)
- 15:13 – Wanting to weigh a certain amount vs. where your body feels best
- 16:50 – We do not truly control the scale weight
- 18:05 – Would Klaudia be open to letting go of the scale?
- 24:30 – The scale number may be dictating Klaudia’s definition of success
- 26:22 – Don’t have to associate intuitive eating with losing aesthetic goals
- 30:50 – Becoming disciplined in one area leads automatically to discipline in others
- 36:14 – Adee hasn’t tracked food in a long time but still checks in with coach weekly
- 37:44 – The scale may be your biggest obstacle in intuitive eating
- 45:35 – Adee’s tips for successful intuitive eating (“lead domino”)
- 50:40 – Adee is an Obliger (from the Four Tendencies); she needs accountability
- 53:54 – When did Adee feel comfortable intuitive eating?
Links:
- Working Against Gravity Nutrition Coach Certification
Sharing and confiding in others can oftentimes be a scary thing. In today’s episode Adee and Michael share some useful tips on how to navigate touchy subjects, asking the right questions, and how to become a safe place for other people.
What you’ll learn:
15:35 - Acknowledgement
18:30 - Practice patience
20:30 - How and when to give advice
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
This one is for all you praise junkies out there! In today’s episode Adee and Michael share their stories on improving your sex life, feeling more connected, and breathing new life into your relationship all through the power of praise. Tune in to learn how practicing gratitude in your relationships can transform your love in more ways than one.
What you’ll learn:
- The power of gratitude
- Improving your sex life
- Being more present and connected with those around you
Resources mentioned in today’s episode:
The Way Of The Superior Man - David Deida
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Have you ever felt paralyzed from having too many options to choose from? Well this episode is all about building trust in yourself and unlocking your inner guru, so that you can live life with less resistance, more peace of mind, and higher productivity.
In today’s episode Adee and Michael are talking about trusting your intuition, how emotions can impact your logical brain, and the power of journaling.
What you’ll learn:
- Connecting with your intuition
- Building self esteem
- 3 Steps for unlocking your inner guru
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Having a solid morning routine can help get your days off to a great start, decreasing your stress and increasing your productivity. On today’s episode, Michael and Adee describe their consistent morning routine and offer some helpful tips for building one of your own. They also explain how starting with one small change can dramatically improve your mornings and your life.
Topics:
- 02:53 – Why morning routines matter
- 07:36 – Discovering the morning routine
- 09:13 – Going to bed earlier
- 10:04 – Michael and Adee’s consistent routine
- 10:57 – Meditation and breath work
- 13:19 – Yoga
- 13:59 – Journaling
- 15:34 – Goal setting
- 16:16 – Starting small
- 18:34 – Building a routine
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Resources mentioned:
- The Perfect Day Formula by Craig Ballantyne
Have you ever felt like you were stuck in a vicious cycle of always wanting the next new thing? This is called the hedonic treadmill - wanting too much and never feeling fully satisfied.
In this episode, Adee and Michael are going to teach you how to do the opposite! Tune in for 4-tips on how to start appreciating what you already have and how to get off the never ending hedonic treadmill for good.
What you’ll learn:
- The hedonic treadmill
- Negative visualization (14:25)
- Self-denial;/ stoic challenges (17:30)
- Practicing gratitude (21:00)
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Just like the seasons, our bodies are always going through cyclical changes, but rest assured we’ve got some tips and tricks that will help make this a lot more manageable!
In this episode Adee and Michael are talking about what to do if you are noticing that you’re always going through some body changes or gaining weight during the winter season.
What you’ll learn:
- How to mentally prepare for winter
- Identifying the source of anxiety
- Tips for making winter a little easier
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
This week on the WAG Podcast, Adee and Michael are answering another great listener question about fitness and nutrition considerations for masters athletes.
The way you train when you are in your 20’s is going to look a little different than the way you train when you are in your 40’s+. This episode has some useful tips on how to manage volume and intensity in your training, prioritizing movement quality, as well as how to get the most out of your recovery and your nutrition.
What you’ll learn:
- The minimum effective dose for training
- Nutrition for masters athletes
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
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We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Brooke Wells stands out among elite CrossFit athletes for her ability to compete at the highest level while also attending college and maintaining an active social life. In today’s episode, Adee shares some of the top lessons she’s learned from Brooke about juggling it all and maintaining a positive mindset. She also gives insight into some of Brooke’s keys to success with getting leaner, traveling as an athlete and staying humble in the face of enormous success.
Topics:
- 03:40 – Working with Brooke
- 06:51 – Balancing it all
- 11:57 – Traveling as an athlete
- 17:06 – Getting leaner
- 19:44 – Maintaining the right mindset
- 23:27 – Humility and coachability
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
With the 2021 CrossFit Open just around the corner, it would be a good time to highlight some helpful tips to get your nutrition in check so that you can be sure that you are performing at your absolute best.
In this episode Adee and Michael are sharing some of their experience training for competition and giving an inside look at how that might alter your nutrition requirements.
What you’ll learn:
- Nutrition and competition
- How to eat before & after competition
- Examples of foods that may or may not work for you
- Proteins vs fats vs carbs leading up to competition
- How to figure out what foods work best for you
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
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Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Whether it's taking your shirt off around your friends, or wearing shorts in public - feeling insecure about your body is something many of us go through, even if we aren’t vocalizing it.
In today’s episode Adee and Michael are putting it all out there, talking about ways we can all start letting go of our shame and finally start feeling comfortable in our own skin.
What you’ll learn:
- Recognizing thought patterns that lead to insecurities
- Why externalizing your emotions can help you let go of shame
- 4 tips on how to share something vulnerable
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
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- Spotify (https://spoti.fi/3gU2Tz4)
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Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Good communication is the key to a healthy relationship. Another big predictor of a good relationship is how couples fight. In this episode, Adee and Michael are talking about the Imago Dialogue, a powerful communication tool designed to help any two people move out of conflict and back to a place of mutual acceptance.
What you’ll learn:05:30 - The Imago process
16:00 - How to use the Imago Dialogue
Books mentioned:Getting The Love You Want - H. Hendrix
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
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- Spotify (https://spoti.fi/3gU2Tz4)
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We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
This week Adee and Michael are talking about getting your body back after pregnancy. From experiencing diastasis, to postpartum depression, to tracking your food again, this episode is full of tips that will help you come up with a postpartum wellness plan for getting back to feeling comfortable and confident in your skin so that you can still take care of your newborn and take care of yourself at the same time.
What you’ll learn:02:39 - Mental and emotional well being after pregnancy
11:40 - The physical effects of pregnancy
15:00 - Tracking food after pregnancy
Resources mentioned:
Meal Train
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
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We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Starting a family is both rewarding and challenging at the same time. This week, Michael and Adee are talking about creating a plan, setting expectations and negotiating responsibilities of parenthood in order to avoid unnecessary stress so that you can both enjoy your baby, and each other.
What you’ll learn:16:50 - Lessons of parenthood
19:20 - Freedom and space in the relationship
30:00 - Setting up boundaries
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
We sent out a survey to over 3,000 aspiring nutrition coaches about what stopped them from taking the leap to begin coaching clients. One of the most frequent questions we heard was: can you actually make money as a nutrition coach?
In today’s episode, Adee and Michael will dispel myths about making money as an online nutrition coach. Adee launched Working Against Gravity six years ago, and now with 35 employees, she can assure you — it is absolutely possible to make this a sustainable career.
Not only do they break down the actual math of how much money a nutrition coach can make per client and per year, but they offer actionable steps you can take today to inch toward your dream career without taking huge risks.
Remember, the WAG Coach Certification offers a low-stakes way to find out whether you can see yourself working with nutrition coaching clients – you’ll practice creating programs and working with clients, and you’ll get feedback from a coach mentor.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 03:54 – Online nutrition coaching is a newer, less clear career path
- 05:00 – Doesn’t have to be a huge risk to launch nutrition business
- 05:11 – Coaching taps into deep human desire to do meaningful work
- 06:23 – Making money doesn’t make you a ‘bad person’ or change identity
- 08:21 – Talking about the actual numbers – how WAG does it
- 09:25 – How much a coach would make with a conservative coaching rate
- 11:26 – How many clients? How much time does each client take?
- 13:48 – 3 ways to take ‘tip-toe’ toward launching your dream business
- 15:00 – Tip 1: Start with low stakes (go slow, explore the field)
- 17:58 – Coach a few people on the side to start (how Adee started before WAG)
- 19:04 – Michael’s experience leaving job for Brute Strength
- 20:16 – WAG Coach Cert allows you to practice working with clients
- 22:05 – Tip 2: Don’t focus on solving problems you don’t actually have
- 24:33 – Tip 3: Deliver value (be a good coach) and the money follows
- 26:42 – Build an iceberg by being ethical and providing a great service
Links:
- Working Against Gravity Nutrition Coach Certification
- Tim Ferriss’ “Fear Setting” for mitigating your fears
Working Against Gravity Business Program
This week Adee and Michael are answering another listener's question about overcoming the challenge of unwanted weight gain and learning how to take care of your body.
Be sure to tune in for more tips on nutrition, meditation, and mindset shifts that are sure to help you find what works best for you on your journey to looking better and feeling better. We love your questions so keep them coming!
What you’ll learn:08:20 - How range can still be good
12:33 - Mindset shifts
16:30 - Meditation
24:00 - Action steps to feel better
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Whether you’re just starting your fitness journey, or have been at it for some time, eventually we all hit the dreaded plateau. In today’s episode Adee and Michael are giving quick tips to help you break through the rough patches and get closer to your goals.
Some of today's topics include lifestyle changes for long term success, identifying trends in your nutrition, and establishing good habits in both nutrition and exercise.
What you’ll learn:08:51 - Identifying a plateau
10:10 - How to tell if someone is in a plateau
14:50 - What to do when someone is in a plateau
20:16 - Changing up your fitness
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
As we get older it can become more and more difficult to build deep, meaningful friendships, but Michael and Adee believe people are craving that kind of connection more than ever. On today’s episode, they unpack some of their best tips for engaging in deep conversations with friends. Listen along to learn some questions you can ask and strategies you can use to take the lead in cultivating stronger friendships.
What you’ll learn:
02:44 – Why depth matters
06:07 – Fostering a group conversation
08:58 – Being the leader
11:49 – Conversation starters
17:58 – Building trust
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
In our last episode, Adee and Michael were talking about building your own success map, and how to recognize positive patterns in your life - but what happens when nothing seems to work no matter how hard you try?
In this episode, Adee and Michael are talking about a quick mindset shift that will help you get over plateaus and back on track. Whether it's nutrition, work, or exercise, you can use these tips to stay on top of your game.
What you’ll learn:
- 04:30 - What saved you no longer serves you
- 09:30 - What to do when you hit a plateau
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Have you ever had one of those days where everything just clicks? You feel great, you’re excited about life, and you’re at the top of your game. What if it were possible to recreate more of those days?
In today’s episode Adee and Michael are talking about building your own success, what you have to do to get back on track, and how recognizing positive habits can help you get through those hard times as fast as possible.
What you’ll learn:
- 02:40 - Recognizing your positive and negative habits
- 07:00 - 3-steps to being your own guru
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
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Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Have you ever tried holding someone accountable and then it backfired? This week, Adee and Michael are giving tips on how to hold people more accountable without coming off too strong or being pushed over.
Whether it’s how you say it, or exactly what words to use, sometimes helping out isn’t as easy as you’d think. Both Adee and Michael share some advice when it comes to honoring commitments, giving your attention to people, and the power of repeating words.
What you’ll learn:
02:00 - How to modify behavior using the Hawthorne effect
06:30 - What to avoid when you’re giving advice
11:20 - How to not get pushed over
17:13 - The difference between what you say vs. how you say it
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
This week Adee and Michael are telling you the one thing that has made the greatest impact on them. And that’s the power of intention. Listen in as they discuss how living with intention has changed their lives and how they apply it in everything, from work and fitness to parenting and relationships. And in true Michael and Adee fashion they are leaving you with the steps you can take to be more intentional.
Michael says this is the one thing that has had the biggest impact on his life and we can’t wait to see how living more intentionally moves you forward!
Topics:
- 1:30 - Power of intention & Burning Man
- 4:50 - When you’re not intentional
- 5:50 - Difference between goal and intention
- 6:50 - Areas to apply the intention
- 7:41 - Examples of how Adee and Michael use intention
- 10:50 - Intentionally more feminine
- 12:52 - Intentionally self expressive
- 13:30 - How to be more intentional
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Through many of our nutrition journeys, our focus is on decreasing calories and losing fat. But what happens when you hit a plateau and are already on low calories or when you reach your goals and are happy with your body composition? This is when reverse dieting comes into play.
Reverse dieting is training your body to eat more while maintaining your weight, sounds pretty awesome right?
In this episode, Adee and Micheal go over the reasons reverse dieting can be beneficial, who it’s for, how it works, and what steps you can take. So, if you have plateaued or reached your goals you’ll definitely want to listen in!
Topics:
- 1:05 - Reasons reverse dieting can be beneficial for people
- 4:50 - Who is reverse dieting good for and when
- 7:20 - How does reverse dieting work?
- 10:25 - Reason reverse dieting works
- 13:30 - How much should you increase calories when reverse dieting?
- 15:30 - Why don’t we increase protein too much when reverse dieting
- 16:40 - What is NEAT?
- 19:00 - Action steps
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Have you ever felt like you were working so hard with your nutrition but not making any progress? Adee and Micheal just may have a solution for you. In this episode, they talk about how when it comes to nutrition, your Swiss Army Knife is the ability to weigh, track and measure your food and hit a certain set of macros.
While strict tracking doesn't have to be forever, learning how to do so for a period of time can help you understand the specific balance of foods your body needs to reach your goals.
And once you nail being strict for a while, it’s much easier to be more lenient with your tracking later on. Listen in as they go through Adee’s personal experience with tracking, what you can learn from it, how to get started and resources to swap to intuitive eating.
Topics:
- 2:50 - Are you a cook or a baker? (analogy)
- 7:00 - Why learning to be precise in your diet initially is beneficial
- 8:45 - Becoming a “chef”/ when you know enough to break the rules
- 10:30 - Adees journey when she first started tracking
- 11:10 - Her experience switching to more intuitive eating
- 13:00 - Getting off track then coming back to it
- 14:10 - Reasons to consider strict tracking for a period of time
- 16:05 - Swiss Army Knife of Nutrition
- 18:50 - How our world is designed to make losing weight difficult
- 21:45 - Resources for intuitive eating
- 22:00 - Steps and actions you can do to start tracking
Links:
- Intuitive Eating = Nutritional Freedom
- How to Shift from Tracking to Intuitive Eating
- Macro Calculator
- Nutrition Guide Download
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Can you really lose weight while eating more? In some cases, yes.
While it’s easy to believe that eating less will help you lose weight, Adee and Michael use this week’s WAG podcast to break down how this might actually work against you. With the science of metabolic adaptation to back them up, they explain how your body actually responds to eating too little.
By the end of the episode, you’ll be able to recognize different scenarios where eating too little becomes an issue and will walk away equipped with four new action steps to take when this occurs.
Timestamps
- 3:15 - Scenarios where you may need to eat more to lose weight
- 4:55 - Contributing factors
- 6:40 - What happens when you start increasing calories
- 7:30 - Finding the right macronutrient profile
- 8:30 - Are you inconsistent with your eating habits?
- 9:40 - Is too much restriction hurting you?
- 10:20 - Switching diets frequently
- 11:00 - Are you underreporting your food intake by accident?
- 13:00 - Four action steps you can take
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
In this week’s WAG Podcast, Renee Mahail joins Adee for a live coaching call to talk about her past attempts at macro-tracking, the pressure to be perfect, and how you can be in love with your current body and still want change.
As an officer in the US Army, Renee is used to living an active lifestyle but admits she feels her nutrition is holding her back from her goals to be leaner. If you’ve ever struggled with the idea that you have to be perfect in your nutrition approach or wondered how WAG’s “flexible coaching” approach could help you achieve your goals, this episode is for you.
Topics:
- 3:00 - How macro-tracking felt obsessive and intense in her past
- 5:20 - What are your goals for this call?
- 7:10 - Being an officer in the US Army
- 11:20 - Balancing body love without conflicting with your motivation to change
- 18:40 - Understanding nutrition is individual and releasing the “I should/shouldn’t” approach
- 26:00 - Every strength has a shadow side
- 32:00 - Why we should all take a child’s approach to trying new things
- 38:35 - How to combat social gathering pressure
- 46:00 - Assessing your community and environment
- 49:20 - The lead domino effect
- 53:30 - A simple accountability hack to get started
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
In this episode of the WAG Podcast, WAG coach Brittany Werner joins Michael in a unique conversation about her life and experience living overseas, working in nutrition with children and bariatric clients, finding her home with WAG and now working mostly with working moms.
As a mother of three, Brittany found her passion in working with other moms. She talks about the lessons she’s learned from these momma clients and her understanding that when you’re a caregiver you're giving everything to your kids. This has taught her that if you pull back a little and give a little more to yourself then you can give more to everyone.
Brittany has had an incredibly interesting journey, giving her a unique perspective on different nutrition situations.
Topics:
- 3:00 - Lessons brought back from the different cultures after traveling
- 6:00 - The hardest part about coming back to the states
- 9:00 - How did you get into nutrition?
- 10:40 - Finding WAG
- 14:30 - Experience working with WAG as a client
- 17:15 - How some views on nutrition changed after joining WAG
- 19:55 - Passion and lessons working with working moms.
- 26:00 - The best advice is simple
- 27:15 - What is nutrition?
- 28:15 - Other tips that are helpful for working moms
- 34:05 - Difference between coaching athletes and bariatric clients
- 39:00 - Should someone who has little to no healthy habits go straight move straight to tracking, weighing and measuring their food?
- 41:45 - Last piece of advice for listeners
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
In this episode, Adee and Micheal Cazayoux answer YOUR questions! From is it realistic for the average person to get super lean to tips for emotional eaters. They dive into their views (sometimes different) on the questions listeners submitted. So if you’re wondering if you should undereat the day after overeating or how to stay motivated when you see progress, then you want to listen in on this episode with real questions and answers.
Topics:
- 3:40 Are the super lean and ripped body goals really realistic?
- 10:10 If you go over your macros one day do you undereat the next day, why or why not?
- 13:35 What tips do you have for emotional eaters?
- 18:05 Can you ruin an entire week of hard work with one meal?
- 22:15 How do you stay motivated when you see progress but know it’s only one small step to your overall goal?
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
This week we have one of our own joining us! Jayne Smith is not only a WAG coach but also a coach training assistant for the WAG Coach Certification, which is basically a digital mentor who guides students through the training.
In this episode, Michael talks with Jayne about the different transitions she's been through in her life, going from a collegiate gymnast to retiring and gaining 30 pounds before finding CrossFit and competitive weightlifting. Jayne shares how each experience affected her personally and from a nutrition aspect.
Jayne shares how some of the hardest transitions for her were the ones when she wasn’t working toward something competitive. She opens up to listeners and discusses the physical and mental challenges she went through during these times and, ultimately, how she found her passion and career as a WAG coach! You’ll gain a lot from her stories and inspirational journey.
Topics:
- 4:45 Welcome Jayne
- 5:25 Starting Gymnastics at Age 6
- 11:20 Highlight of Her Career
- 13:00 How Her Experience as a Gymnast Shaped Her
- 15:30 Mindset and Experience Around Nutrition Early On
- 16:45 Relationship With Food in College
- 21:15 What it Was Like Mentally, to Gain 30 Pounds
- 22:45 Getting into CF and Weightlifting
- 25:15 Starting WAG Nutrition Coaching
- 27:05 Biggest Lesson When Finding WAG
- 29:00 Journey to Becoming a Coach
- 35:30 Transitioning Out of and Back into Competitive Weightlifting
- 40:00 Life Without Sport as a Priority
- 43:00 Trouble Finding Balance With Nutrition & Intuitive Eating
- 50:15 One Piece of Advice for Listeners
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Let’s talk about accountability.
We all know it’s a powerful tool. It can come in many forms: a coach, a group, a mentor, an accountabili-buddy.
At WAG, we have a “nutrition pyramid”, and the bottom of the pyramid (i.e. the most important part) is consistency. Accountability is critical in helping us remain consistent. If we know we have to check in with someone on a regular basis, our focus and performance will improve.
In our latest episode of the podcast, Adee and Michael explain why accountability is so critical for achieving your goals (including the psychology behind it). They also outline action steps you can take today to find sources of accountability.
Are you curious about what it might be like to be a nutrition coach? Then you’ll be very interested in 3 upcoming live webinars hosted by Adee & Michael!
Each webinar will be packed with valuable information about nutrition coaching and how to create the career of your dreams. Check out the topics:
Webinar 1 – October 1st at 4 PM CST
Topic: The Surprising Competitive Advantages of Great Coaches
We’ll discuss:
- The set of values that set world class coaches apart from everyone else
- WAG's top core values and the exact strategies we use to back them up
- How to identify your own core values as a coach
- Answering your questions about the WAG Coach Certification
Webinar 2 – October 5th at 4 PM CST
Topic: Why joining the digital workforce is one of the biggest opportunities in the world right now
We’ll discuss:
- The 3 human drivers in career: Autonomy, Purpose and Mastery
- How to design a life of freedom
- Why current world events make now the most important time in history to work online
- Answering your questions about the WAG Coach Certification
Webinar 3 – October 7th at 4 PM CST
Topic: All the details about the WAG Coach Certification Program
We’ll discuss:
- The content of the certification (including the nutrition science, behavioral psychology, and more)
- What makes this certification different from others
- How we help students prepare to launch their own coaching businesses
You won’t want to miss these webinars! Make sure to add them to your calendar!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 02:09 – Michael’s dream of doing solo podcasts & how accountability helped him
- 04:25 – Accountability ensures you’ll be consistent with nutrition
- 05:39 – Accountability gives you a space to reflect on your progress
- 06:45 – When you’re having a tough time, your source of accountability can boost you up
- 08:04 – Psychology behind why accountability is powerful (Hawthorne effect)
- 10:19 – How this info can help coaches
- 11:21 – Action steps to take
- 16:42 – Have a regular interval where you check in with your accountability source
- 18:30 – Add a group component to your accountability
Links:
-
- The Hawthorne Effect
“You'll never sleep again.”
“Breastfeeding is so hard.”
“You’ll never have time for yourself again.”
“You’re going to feel an instant connection with your baby.”
These are just a few of the things other parents started telling Adee and Michael as soon as they found out they were expecting.
But, rather than accepting them as they heard them, they chose to take an approach more suitable to their style and look into ways to make these parenting challenges, well, a little less challenging.
Starting off with their baby in the NICU and the challenges of postpartum feelings weren’t easy. But, together, Adee and Michael found what worked for them and they’re sharing the lessons they learned in this week’s episode. From breastfeeding and sleep to when to let people come visit the baby (and how to let people help), you’ll gain a lot from this episode!
Topics:
- 3:00 - Shai being in NICU
- 5:30 - Not feeling the connection Adee thought she would
- 6:15 - Postpartum feelings
- 7:30 - Breastfeeding
- 9:40 - Exercise nutrition and recovery
- 16:00 - Nutrition
- 17:55 - Sleep with a newborn
- 20:30 - Getting in a rhythm with each other
- 26:30 - Dividing responsibilities
- 28:30 - How Adee deals with body changes
- 34:30 - How to navigate friends and family visiting
- 38:30 - Letting people know how they can help you
- 40:30 - Sex and intimacy postpartum
- 45:05 - Biggest lessons so far
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Every pregnancy is different and there will always be things that happen that are out of your control. However, there are some things that you can control or at least work toward to have an easier pregnancy.
In this episode of the WAG podcast, Adee and Micheal talk about their expectations versus the reality of how the pregnancy went and strategies Adee used to help her have a better experience.
From mindset and diet to how to search for answers, these new parents cover many topics on pregnancy and preparation for labor!
Topics:
- 1:25 - How have things been easier for you?
- 2:30 - Micheals’s expectations for pregnancy
- 4:15 - Adee’s expectations for pregnancy
- 5:40 - How and why Adee has had an easy pregnancy
- 7:45 - Tips for making pregnancy easier
- 8:30 - Pubic symphysis disorder
- 13:30 - Attitude and pregnancy mindset
- 17:30 - Exercise and nutrition
- 21:00 - The relationship piece
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Our latest episode is a recording of a live coaching call Adee had with Kalea Leverette.
Kalea is an actor, singer, dancer and has a background in pageants. Over the years, she’s followed some very restrictive fitness and nutrition regimens.
For example, she’d cut out entire food groups (mainly, carbs) and exercise for multiple hours per day. She paid for personal trainers who gave her lists of foods she could (and could not) eat.
Kalea plans to move to New York City to perform on broadway. She knows her body needs to be strong and fit to handle three-hour-long performances eight or more times per week.
So, she reached out to Adee seeking strategies for remaining disciplined in situations outside her control as well as ways to enjoy healthy eating.
Kalea and Adee have a powerful conversation about topics including:
- What does “healthy eating” actually mean?
- Are some foods “good” and some “bad”?
- Ultra-restrictive diets usually work for us temporarily, but they may be unsustainable long-term (leaving us feeling deprived and rebellious).
- Hardcore, extreme ‘diets’ are not necessary to achieve results. The path might look different with a more moderate approach, but long-term success is absolutely possible.
- Taking small steps and aiming to simply be “better than yesterday” with nutrition can, over time, completely change your life.
If you’ve tried restrictive diets in the past but are now ready to create a lifestyle you can sustain long-term, you’ll love this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 01:20 – Kalea’s goals for the coaching session
- 03:19 – Her background performing and pageants, plus diets she’s tried
- 08:10 – Previous restrictive diets Kalea followed were sometimes effective
- 09:35 – Challenges of living with her dad who has such different eating habits
- 11:22 – Kalea’s mindset around ‘good/healthy’ and ‘bad/unhealthy’ foods
- 15:20 – Healthy eating doesn’t have to feel restrictive
- 17:40 – Does one ‘unhealthy’ meal mean the day is ruined?
- 24:05 – Adee encouraging Kalea not to use the scale to measure success
- 31:14 – Is low-carb/no-carb better than having carbs?
Do you find yourself dreading the holiday season, travel or social events because you worry they’ll throw off your nutrition plan?
If so, you’ll love our latest episode of the podcast where Adee and Michael discuss their favorite strategy for remaining disciplined while facing challenging situations.
Not only does Adee use this strategy herself, she also teaches it to all of her clients (including elite athletes like Brooke Wells).
It helps them — and will help you! — walk away from these situations feeling proud (rather than feeling bloated, guilty and disappointed).
If you struggle with staying disciplined while traveling, during the holidays or while attending social events, you won’t want to miss this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 02:19 – Adee tells personal story of how not to handle the holiday season
- 04:57 – Unrealistic to expect we’ll enter challenging situations maintaining usual habits
- 06:10 – The ‘upgraded’ way of approaching challenging events
- 09:06 – Defining success ahead of time (choose 1-2 things)
- 11:12 – Brooke Wells’ story of success during the holidays
- 14:09 – How to make this strategy work for you
- 17:48 – Sammy Moniz’s story of success while traveling
“The number one lesson that I had was that you can prepare as much as you want to but no matter what you’re going to have to be flexible because this a completely natural thing that you can’t control.” - Adee Cazayoux
Things don’t always go according to plan and when baby Shai decided to show up four weeks early, Adee and Michael had to adjust their original visions and expectations for his birth. In this episode of the WAG Podcast, you get a front seat as they share their birth plans, realities and how things needed to shift based on their circumstances.
Learn more about how Adee and Michael prepared for labor and delivery together, what inspired their original plan, the importance of working together as a team, their biggest learnings as they became first-time parents and more! Whether you’re expecting now or want to get pregnant in the future, this is a must listen!
Topics:
- 1:30 - Preparing for labor and delivery and working together
- 8:30 - Adee’s birth vision
- 14:50 - Why they originally wanted a home birth
- 19:30 - Home birth resources
- 20:20 - Adee, Michael and Shai’s birth story
- 43:50 - How to mentally work through expectations and necessary changes
Links:
- Lady Bird Physical Therapy
- The Business Of Being Born Movie
- Ina May
- Why Choose Home Birth by Monika Stone
This episode is the first in a series where Michael Cazayoux interviews WAG staff members and coaches.
In this episode, he interviews Taylor Lumpp, our Head of Operations and one of our original coaches. She’s a 64 kg Olympic weightlifter, a multi-time national medalist, and she even won the Arnold Classic this year.
Professionally, Taylor was an FBI agent for 4 years, starting at age 19 (you won’t want to miss hearing about this part of her story!).
In this episode, we learn about:
- How Taylor found WAG and why she wanted to join
- What WAG was like in those early days (and how things have changed)
- What it was like being coached by (and developing a friendship with) Adee
- How her relationship with food has evolved and improved
- What she’s learned after working with hundreds (possibly thousands!) of clients
Taylor believes that a person’s success on a nutrition plan can be attributed, in large part, to the degree of suffering they’re experiencing. Check out the episode to hear her explain why!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 02:18 – How Taylor originally found WAG and began working with Adee
- 04:44 – What Taylor thought about the WAG program & how her body changed
- 06:20 – Taylor’s initial nutrition struggles
- 09:23 – What she’s most proud of with her nutrition
- 10:36 – Working for the FBI starting at age 19
- 15:31 – Biggest things she learned from the FBI
- 20:35 – What does WAG stand for (and not stand for)?
- 24:35 – Changes in the views of WAG members over time
- 27:30 – Success depends on how much pain you’re in
Links:
- Taylor’s WAG Staff bio
Anyone who does shift work (especially overnight shifts!) knows it’s tough to stick to a nutrition program.
Your schedule is constantly changing, your colleagues want to order fast food, and you’re barely getting enough sleep!
In our latest episode of the podcast, you’ll meet Heather. She works three consecutive overnight shifts (while attending nursing school). She’s reached out to Adee for help: she wants to stick to her nutrition plan (including tracking her macros), but it’s extremely challenging with her schedule.
On this live coaching call, Adee helps Heather see that it’s critical to adjust your expectations for nutrition depending on your situation and circumstances. It may not make sense for Heather to eat the same way on days she works compared to days off.
Adee also helps Heather ensure she’s got an optimal sleep routine — essential for anyone doing shift work!
If you or someone close to you does shift work and struggles with their nutrition, you won’t want to miss this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 01:20 – Adee gets to know Heather’s lifestyle and goals
- 02:30 – Heather hopes to get help sticking with a nutrition program
- 05:00 – Different nutrition plans Heather has tried
- 09:36 – Working night shift as a nurse makes nutrition difficult
- 11:22 – Heather expects to eat ‘perfectly’ even while working overnight
- 13:30 – Important to assess whether expectations are realistic
- 15:03 – What would ‘success’ look like for night shifts?
- 20:09 – Setting up a good sleep environment
- 22:40 – Heather’s challenges with logging her food
- 27:40 – Plant-based protein is an option if struggling with protein
- 29:10 – Nutrition tips for planning to get pregnant
Links:
- WAG Podcast Episode 52 – Prepping for Pregnancy: The Nitty Gritty of Getting Ready to Have Kids
In today’s episode of the podcast, Michael and Adee answer some great questions from our listeners!
Questions include:
- How do you deal with injury after being a professional athlete, including any shifts needed with nutrition?
- If the only time you can work out is very early in the morning, is it better to get up and head to the gym — or should you prioritize getting enough sleep?
- Can high levels of stress impact weight loss?
After hearing Michael and Adee’s responses to these questions, we know you will walk away with actionable tips you can use immediately. Enjoy!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 02:05 – How to deal with injury (or any other major life change) after being an athlete
- 04:17 – Working around your injury
- 05:54 – How to handle the shift in your identity after injury
- 08:49 – Changes to make with nutrition after injury
- 11:34 – Question about whether to wake up super early to exercise or sleep longer
- 14:44 – How to stay active if you cannot wake up early to exercise
- 18:24 – Question about whether stress keeps you from losing weight
If you are a coach of any kind, it’s important to think about and write down your values. (Even if you aren’t a coach, writing down your values can help you be the best version of yourself!).
Having a strong set of core values can help guide decision making in business and in the rest of your life.
So how exactly do you determine your core values? We are here to help answer that question!
In this episode of the podcast, Michael and Adee talk about the values of Working Against Gravity coaches. They outline each value, explaining where it came from and why it’s important.
If you are (or aspire to be) a coach who makes a positive impact on your clients’ lives, you’ll love this episode. We hope it ignites a flame within you to create your own value system!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 00:38 – Why it’s important to think about your value system
- 03:36 – What do WAG coaches believe?
- 05:56 – We put our client transformations first
- 07:04 – We create a safe, judgment-free zone
- 09:37 – Aiming to have people fall in love with their bodies while working toward goals
- 11:12 – What does it look like to love your body while striving to change it?
- 13:52 – We aim to make our clients the heroes in their own journey
- 16:06 – Having patience with clients (if something doesn’t work, try alternatives)
- 17:34 – Being willing to be wrong
- 19:01 – Learning and expanding knowledge
- 20:33 – Important to love your life while also achieving goals
- 21:37 – We were once clients ourselves & practice what we preach
- 24:14 – How and why we recommend writing down your values
Links:
- Working Against Gravity Coach Certification Program
Do you tend to put others’ needs before your own? Do you feel resentful when everyone has been taken care of — except you?
If so, you’ll relate to the latest episode of the WAG podcast
Meet Josh. He’s 29 years old and a soon-to-be first-time dad. Josh applied to be coached live by Adee Cazayoux. This podcast is a recording of their conversation.
Even since COVID emerged, Josh has struggled to be intentional and thoughtful with his nutrition and fitness habits.
And here’s something important to note about him: upon taking the Enneagram personality test, Josh discovered he was a “Two”, which is called “The Helper”.
Josh realized that the description of “The Helper” fits him perfectly: Helpers are selfless, caring humans who put everyone else’s needs before their own. The danger, however, is that Helpers’ own needs will end up last on the list.
This can lead to resentment, disappointment and burnout. Helpers also struggle to set boundaries to protect their own health and wellbeing.
Adee and Josh talk about the reality that, if we set boundaries properly, chances are high that we’ll hurt some feelings. However, the base of our health & wellness “pyramid” must be taking care of ourselves first.
When we feel good about ourselves, it’s easier to set healthy boundaries and have difficult conversations.
Did you enjoy this episode? We’d love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 01:30 – What is Josh’s ultimate goal from the coaching call?
- 02:58 – Josh’s current nutrition status (aiming to be health-conscious, not tracking)
- 05:17 – What are Josh’s goals?
- 09:25 – Typical day of Josh’s eating
- 18:55 – Being a healthy dad is very motivating for Josh
- 21:55 – What brings Josh down from his best self?
- 26:20 – Finding other coping strategies aside from beer and food
- 26:54 – How the Enneagram personality test helped Josh
- 33:42 – Staying healthy will make it easier to have tough conversations
- 35:00 – Does Josh have a weekly time where he thinks about his health & wellness?
- 38:00 – Why it helps to have a formal method of reflecting on your health habits
- 41:30 – What will Josh’s “personal check-in process” be? He & Adee work on it together
Today we’re talking about relationships. More specifically, we’re talking about a helpful tool Adee and Michael have been using to stay connected and maintain a healthy, strong relationship.
The Rule of 3 exercise comes from authors and relationship experts Gay and Katie Hendricks. It’s a series of four questions to be answered with your partner. Each person answers all four questions fully (in a journal), and then you share the answers with each other.
This exercise (which is all about owning what you could be doing to strengthen your relationship and better support your partner) requires a bit of vulnerability. It will ask you to recognize where you could be contributing to some of the conflicts or issues within your relationship.
But ultimately, we know you’ll find this exercise to be empowering and helpful for deepening your connection with your partner.
Try out the exercise and let us know on social media what you think!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 01:25 – Where the Rule of 3 Exercise came from (authors Gay & Katie Hendricks)
- 02:45 – Why it’s great to work on your relationship when things are going well
- 07:15 – Introducing the Rule of 3 Exercise
- 08:37 – Introducing the four questions involved in the exercise
- 09:31 – Michael’s example from the exercise
- 14:31 – Adee’s example
- 19:58 – Big difference between owning something vs. being told about it by partner
- 22:27 – If we want issues in our relationships to be resolved, complaining won’t help
Links:
- Gay and Katie Hendricks
This is another special live coaching call where Adee has a conversation with someone who has been experiencing obstacles in their nutrition.
Sonya Chamberlain is 41 years old and owns her own midwifery business. She’s also a competitive CrossFit Master’s athlete and a CrossFit coach.
Sonya has the goal of improving her performance and optimizing her body composition for CrossFit, but she feels unsure about the best nutrition plan for her. She’s picked up plenty of nutrition information from various experts, but no plan has ever felt quite right for her specific, individual needs.
She has come to Adee seeking guidance, and they have a conversation about the power of trusting your own intuition around nutrition. Just because different experts offer a wide variety of (sometimes conflicting!) advice doesn’t mean you have to follow any of it. As Adee explains, it’s okay to trust yourself, try different methods, and make adjustments along the way.
If you’ve ever felt overwhelmed with nutrition information and unsure what’s best for your specific goals, you’ll love this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 1:20 – What is Sonya’s goal for the call?
- 3:40 – Sonya’s athletic background (Master’s athlete in CrossFit)
- 6:27 – Sonya’s goals centered around performance in the gym
- 10:35 – What Sonya does for work
- 15:30 – Adee wonders if Sonya doesn’t trust her own intuition around nutrition
- 19:30 – What stops Sonya from creating her own nutrition plan?
- 23:55 – Adee sets up a framework for making nutrition adjustments
- 28:55 – Even more advanced considerations like timing carbs around training
- 33:45 – Difference in intake on rest vs. training days?
Have you ever reached a point in your health & fitness journey where you felt like giving up?
Maybe you felt overwhelmed with nutrition program options and couldn’t determine which one was right for you.
Maybe you tried six different workout programs but couldn’t tell if any of them were actually helping you achieve your body composition goals.
Maybe you got so frustrated with all of this, you wanted to quit entirely!
If you’ve felt this way, you’ll relate to our guest on today’s podcast, Rebecca Rodriguez. She’s tried weighing and tracking her food—but it left her feeling frustrated and restricted. She wondered whether this meant all hope was lost and that she’d never achieve her body composition goals.
Rebecca applied to be coached live by Adee Cazayoux, and this is a recording of their conversation. If you’ve ever felt hopeless or lost around which nutrition program is best for you (and how to stick to it), you’ll love this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 1:20 – Introducing Rebecca
- 2:10 – Rebecca feels uncomfortable with weighing and tracking food
- 3:15 – Her goal: use macros to achieve her aesthetic and athletic goals
- 5:43 – She wants to gain muscle but is worried about gaining body fat
- 7:25 – Wants to learn effective nutrition tools that will work
- 9:25 – Rebecca wants to know the ‘right’ answer; but with nutrition, it’s not black-or-white
- 15:30 – Adee explains that she has ‘failed’ many times – we’re all human
- 17:00 – Making commitments to ourselves and letting ourselves down
- 21:00 – Tracking everything she eats isn’t working for Rebecca and it’s okay
- 26:15 – When feeling her best, what is Rebecca doing?
- 34:06 – Adee notices Rebecca does best with some kind of external accountability
- 37:40 – Asking someone to be your accountability buddy might help them
- 47:38 – If you want to change your body composition, do you have to track macros?
Links:
- Working Against Gravity 1-on-1 Coaching
In today’s episode, host Michael Cazayoux interviews Ivette Carcas, the Training Director for Working Against Gravity.
Ivette joined WAG as a client in 2014 and began working with Adee as her coach (Adee is still her coach to this day!).
Before that, Ivette trained as a ballet dancer for 27 years (she’s since switched to flamenco). She worked as an architect and has her first Master’s degree in architecture. She’s also a competitive Olympic weightlifter.
For years, Ivette sought a way to work in the nutrition world. So, when Adee offered her a job with WAG, Ivette jumped at the chance.
Since then, Ivette has become WAG’s top coach. She’s in charge of the creation and operation of our WAG Coach Certification.
In this interview, Michael and Ivette talk about the WAG Certification, including how it offers students something that no other nutrition certification offers: digital mentorship.
Certification students get hands-on feedback and support during their completion of the certification and also after graduation. Listen in to hear Ivette outline the most important skills required to be an excellent nutrition coach.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 01:10 – The #1 thing people love about the coach certification: digital mentorship
- 02:00 – How WAG helps coaches truly improve vs. just giving them information
- 02:59 – Ivette’s career in dance
- 03:40 – How ballet impacted Ivette’s eating habits
- 05:10 – Discovering CrossFit and weightlifting – and WAG!
- 06:40 – Ivette’s career in architecture (but wanting to work in nutrition)
- 08:30 – Getting her nutrition master’s degree but finding more value in hands-on training
- 09:22 – How has WAG succeeded with many similar companies in existence?
- 12:17 – To be a great coach, you must be coachable
- 13:00 – Outlining the process to become a WAG Coach and the WAG Certification
- 13:30 – Description of the six phases of the WAG Certification
- 15:25 – Becoming a substitute coach after completing the Certification
- 19:00 – Most common mistakes Ivette sees in sample client check-ins
- 24:46 – Skills needed to be an excellent coach
- 31:48 – How to give feedback that leads to behavior change
- 37:29 – Overcoming a lack of confidence in your ability to coach nutrition
- 39:20 – Hawthorne Effect (knowing someone is watching us improves productivity)
- 44:26 – How WAG keeps coaches and students at the cutting edge of science
Links:
- Working Against Gravity Coach Certification
Let’s talk about pregnancy!
At the time of recording this podcast, Adee was 26 weeks (about 6 ½ months) pregnant with her first baby. Pregnancy has been an incredible journey for both Michael and Adee, and in this episode, they talk candidly about their experience.
They discuss topics including:
- The most surprising parts of pregnancy
- What they’re most proud of during their journey so far
- Their biggest struggles (including how to share responsibilities during pregnancy and when baby arrives)
- How Adee has had to change her workouts during pregnancy to prevent ab separation
- Helpful books they recommend and classes they’ve been taking
Whether you are thinking about getting pregnant in the future, you’re pregnant right now, or you want to support someone in your life who is pregnant, you will love this podcast!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 2:04 – What’s been most surprising so far in pregnancy?
- 6:52 – What has each person been most proud of during pregnancy?
- 11:14 – What have they struggled with most?
- 11:50 – How COVID-19 impacted Adee’s pregnancy experience
- 13:14 – How exercise had to change for Adee
- 14:36 – Changes in her pregnant body
- 16:00 – Hiring a physical therapist
- 17:50 – Michael determining how much to participate in everything/shared responsibilities
- 24:50 – Books they have been reading
- 29:16 – Classes they are taking (hypnobirthing, breastfeeding)
- 32:04 – Adee changing her workouts to prevent ab separation
- 34:42 – Spinning babies exercises
- 35:15 – Vision for what life looks like with baby
Links:
- Ina May’s Guide to Childbirth by Ina May Gaskin
- Expecting Better by Emily Oster
- You Are Your Child’s First Teacher by Rahima Baldwin Dancy
- Baby Sign Language 101 by Lane Rebelo
- NurtureShock: New Thinking About Children by Po Bronson and Ashley Merryman
- The Expectant Father: The Ultimate Guide for Dads-to-Be by Armin A. Brott and Jennifer Ash
- All Joy and No Fun: The Paradox of Modern Parenthood by Jennifer Senior
- Secrets of the Baby Whisperer: How to Calm, Connect, and Communicate with Your Baby by Tracy Hogg
- The Natural Baby Sleep Solution: Use Your Child's Internal Sleep Rhythms for Better Nights and Naps by Polly Moore
During the COVID-19 pandemic, many people have had to adjust to working from home. It’s very different from working in an in-person, office type of setting.
While working from home, it’s essential to remain productive and focused. But—what if your kids are there? What if your spouse is there? All the chores you could be doing are there, too. There are many opportunities for you to be less productive due to the lack of boundaries between work and home.
At the same time, if you can learn how to be productive while working from home, it provides massive flexibility in time and location—you can work from anywhere with WiFi! Additionally, as more businesses move online, it’s wise to be prepared for this trend to continue.
In this episode of the podcast, Adee and Michael share tips and advice for successfully working from home (including what hasn’t worked well!). They’ll teach you how to create a healthy balance between work and the rest of your life while working from home.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram.
Want to be the first to know when new episodes are released?
- Click here to subscribe in iTunes! (https://apple.co/2Y4Qn7h)
- Spotify (https://spoti.fi/3gU2Tz4)
- Stitcher (https://bit.ly/3eQR0Ir)
Also, podcast reviews are pretty darn important to iTunes (and other platforms). The more reviews we receive, the more likely we’ll be to get this podcast and message in front of more people (something about iTunes algorithms?).
We’d be extremely grateful if you left a review letting us know your favorite part of this episode!
Topics:
- 2:35 – Why it’s important to learn how to effectively work from home
- 7:07 – How Adee & Michael worked when they first started online businesses
- 10:09 – The difference between staying “busy” and being productive
- 11:24 – Adee read “The Perfect Day Formula” and changed habits
- 13:50 – Create time boundaries
- 16:42 – Setting rules for the structure of your week (meetings on certain days)
- 19:39 – Set up your workspace
- 21:58 – Take breaks
- 24:35 – Consider how you start and finish your day
Links:
- The Perfect Day Formula by Craig Ballantyne
- When: The Scientific Secrets of Perfect Timing by Daniel Pink
This is the third and final installment of our WAG members’ spotlight stories. Today’s narrative is nothing short of inspiring and depicts a story of personal triumph amidst a global pandemic.
Darryl is both a competitive CrossFit athlete and WAG member with dreams of making it to the Master’s division in the CrossFit Games. In this episode Darryl recounts his initial reaction to the COVID outbreak, testing positive for the virus, being placed into a medically induced coma, and the fight he had to endure before seeing his family once again. Tune in for an incredible journey of mental and physical strength.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 02:30 - Initial reaction to the COVID outbreak
- 07:00 - Testing positive
- 12:30 - Heading to ICU
- 16:40 - Getting off the ventilator
- 24:24 - A new perspective
Have you heard about the difference between moderators and abstainers? This is important information to know about yourself when it comes to following any nutrition program.
Put simply, moderators find that occasional indulgence strengthens their commitment to stay on track. Meanwhile, abstainers have trouble stopping eating something once they’ve started–so they do better staying away completely.
There’s no ‘right’ or ‘wrong’ way–it’s just a matter of knowing which strategy works better for you.
In this episode of the podcast, Adee and Michael explain exactly how to determine which category you fit into. They also offer practical tips for how to use this information to follow through with your nutrition goals. They also discuss what to do if you live with someone in the opposite category of yours.
Want to be the first to know when new episodes are released? Click here to subscribe in iTunes! (insert iTunes link)
Also, podcast reviews are pretty darn important to iTunes and the more reviews we receive, the more likely we’ll be able to get this podcast and message in front of more people (something about iTunes algorithms?). We would be extremely grateful if you left a review right here letting us know your favorite part of this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 2:00 – Adee explains what an “abstainer” is
- 4:20 – What a “moderator” is
- 6:24 – Moderators don’t do well abstaining and vice versa
- 7:09 – How does someone decide which category they fit in?
- 8:47 – Is there value in trying out each one to determine which fits you?
- 10:26 – Michael’s talks about his struggles with drugs and alcohol growing up
- 11:25 – Could there be problems with labeling yourself as an abstainer?
- 15:04 – How does Adee know she is a moderator? (And how pregnancy impacted this)
- 17:02 – Michael is an abstainer with sugar
- 19:16 – How can listeners use this information practically?
- 20:41 – The value of having a ‘sounding board’ to reflect on habits
- 21:14 – How can a moderator and abstainer in a relationship work together?
- 24:40 – The power of asking your partner for help in abstaining/moderating
Amidst the COVID pandemic it seems like there are so many reasons for us to shut down, forget our habits, and completely give up on our goals. At the same time, there are those that are using this time to take charge and make things happen.
With the media constantly being shrouded by bad news, we’ve decided to spread a positive message by sharing some incredible WAG member stories.
In this episode Michael interviews one of our WAG members, Bethany Schmidl. Bethany is a personal trainer and nutrition coach. Today she’s here to share her experience during this nation-wide quarantine including some of her biggest challenges, and how she was able to start a small business during this time by simply by identifying and re-writing the things that have been holding her back.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 02:30 - Biggest hardships during COVID
- 10:25 - Managing your relationship during COVID
- 12:00 - Head to Toe Inside Out
- 19:30 - Identifying limiting beliefs
Links:
- bethanyschmidl.com
Imagine this: you’re in the middle of a really tough workout and it’s starting to get painful. Your heart is pounding, muscles are aching. You’re tempted to take a break or even quit entirely.
What’s happening in your mind at that moment? What are your thoughts saying about it? And how are your thoughts impacting your performance?
If you’ve never asked yourself these questions, you’ll love this episode of the WAG podcast. Michael and Adee discuss how mindfulness training can help you create a distinction between pain (which is physical and unavoidable) and suffering (which comes from the story your mind is telling about a situation).
We can’t escape physical pain during a tough workout, but we can notice our thoughts around the suffering. Observing these thoughts without buying into them can prevent them from negatively impacting our performance.
These concepts translate to many other areas in your life, too. If you can train yourself to believe you can endure pain in your workouts, that will carry over into your job, relationships, and more.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 02:42 – Michael’s ability to enter the “pain cave” and suffer in workouts
- 05:02 – Getting validation for being “tough” (and needing that validation)
- 06:50 – Michael driven more by the fear of losing than a love of winning
- 07:46 – How does Michael think about pain & train himself to be like this?
- 08:24 – Difference between pain (physical) and suffering (story in our mind)
- 09:40 – Noticing the story we tell in our minds about pain
- 12:49 – How you talk to yourself during workouts can translate into other areas
- 14:00 – Michael describing his SealFit experience (50 hours of nonstop working out)
- 17:32 – Benefits outside of workouts of noticing your internal dialogue
- 20:31 – Why Michael chooses to do extreme physical challenges
- 21:50 – Action step: do a monostructural workout and notice your thoughts during it
This is the first episode in our special 3-episode podcast series where we’re sharing uplifting stories in an effort to spread positivity during a time in history where many people are experiencing negativity and uncertainty.
Imagine this: a helicopter has just dropped you off in the middle of a South American forest. You are alone and carrying just a few basic supplies like a sleeping bag and knife.
Your mission? Survive longer in the wilderness than 9 other contestants who have been dropped off several miles away from you (oh – and you’ll win half a million dollars if you do!).
This was the real-life experience for Jim Shields, our guest on today’s podcast.
In his “regular life”, Jim is a high school teacher living in Pennsylvania with his wife and 3 sons. He teaches leadership, mountaineering, and wilderness survival classes.
But a few years ago, Jim was invited to be on the American reality television series Alone. Making it on to the show involved a rigorous audition process where Jim had to demonstrate and prove his survival skills to TV producers (making fire, for example!).
In this episode, Jim also talks about how COVID-19 has impacted his high school students and how he’s tried to help them stay positive during such a stressful, uncertain time. You’ll love Jim’s story of courage, vulnerability, and positivity!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- Jim Shields' Instagram
- Jim Shields’ YouTube channel, “Climbing Bushcrafter”
Most of us think that the more motivated we are, the more successful and happy we’ll be. But too much motivation can lead to a life of constant striving for achievement without happiness or enjoyment.
If you’re a regular listener to this podcast, chances are that you’re interested in personal development and growth. (And of course, Michael and Adee are, too!). But in this episode of the podcast, we’ll talk about how our striving for greatness and achievement must be balanced with time spent doing things we love – purely for the pleasure of them, without aiming to be “productive”.
Michael and Adee will outline three actionable steps you can begin taking today to strike the balance between motivation to achieve more while remaining present and happy in your life as it is right now.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 02:50 – Trying to squeeze every drop of ‘efficiency’ from each day can lead to missing out on life
- 03:45 – Trying to optimize things for efficiency causes them to lose fun and enjoyment (i.e. trying to read as fast as possible)
- 04:45 – How the traditional model of career growth is changing (i.e. “I’ll be happy later”)
- 07:00 – Adee & Michael playing the long game (striving for growth and change while enjoying life now)
- 08:15 – Living life with an emphasis on being joyful now may bring more material success
- 09:57 – How to play the ‘long game’: what do you love to do just for the sake of doing them?
- 12:13 – Once you know the things you love, make time for them (start 1 hour per week)
- 13:10 – Feeling stress or guilt for doing things you love that aren’t ‘productive’
- 14:45 – Continue to strive to reach your full potential (have goals and a system for accountability)
- 15:13 – Lululemon Vision and Goals packet and the importance of revisiting goals all throughout the year
- 16:00 – Write down a list of things that make you feel alive and carve out an hour this week for them
Links:
- Nassim Nicholas Taleb, author mentioned by Michael
- The Great Work of Your Life, by Stephen Cope (book mentioned by Adee)
Let’s talk about eating intuitively.
Maybe you’ve been tracking your food for a while and you’re curious about shifting to a more intuitive way of eating.
Maybe your lifestyle no longer supports precise weighing and tracking.
Maybe you want to get more in touch with your body and trust its signals rather than relying on external measures of success (like hitting your macros and your body weight on the scale).
This kind of shift can feel a little scary. You may have questions like:
“Will I lose all the progress I made while I was tracking food?”
“Can I really trust myself and my body without monitoring my intake?”
“Where does the scale come into play? Should I weigh myself and use that as a marker of progress?”
In our latest episode of the WAG podcast, Adee answers these questions and many more during a live coaching session with former WAG member Klaudia Rossol.
Klaudia spent several months strictly weighing and tracking her food. Since then, she has shifted to intuitive eating. She has come to Adee with concerns about whether intuitive eating is right for her and whether she’s doing it correctly.
If you are curious about intuitive eating and how to trust your body’s signals, you’ll love this episode!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 02:20 – Klaudia’s story, including why she applied to be coached
- 03:45 – Tracking started to cause Klaudia anxiety
- 04:45 – Klaudia wanted to try intuitive eating vs. strict tracking but was scared
- 06:30 – How to trust the process and get comfortable with intuitive eating
- 06:41 – Adee’s explains that changing your method of eating is scary for everyone
- 07:31 – How Michael’s experience in Alcoholics Anonymous connects to food
- 08:37 – Asking Klaudia questions about her experience shifting to intuitive eating
- 12:14 – Intuitive eating is less clear-cut than rigid tracking (which is scary)
- 15:13 – Wanting to weigh a certain amount vs. where your body feels best
- 16:50 – We do not truly control the scale weight
- 18:05 – Would Klaudia be open to letting go of the scale?
- 24:30 – The scale number may be dictating Klaudia’s definition of success
- 26:22 – Don’t have to associate intuitive eating with losing aesthetic goals
- 30:50 – Becoming disciplined in one area leads automatically to discipline in others
- 36:14 – Adee hasn’t tracked food in a long time but still checks in with coach weekly
- 37:44 – The scale may be your biggest obstacle in intuitive eating
- 45:35 – Adee’s tips for successful intuitive eating (“lead domino”)
- 50:40 – Adee is an Obliger (from the Four Tendencies); she needs accountability
- 53:54 – When did Adee feel comfortable intuitive eating?
Links:
- Working Against Gravity Nutrition Coach Certification
We sent out a survey to over 3,000 aspiring nutrition coaches about what stopped them from taking the leap to begin coaching clients. One of the most frequent questions we heard was: can you actually make money as a nutrition coach?
In today’s episode, Adee and Michael will dispel myths about making money as an online nutrition coach. Adee launched Working Against Gravity six years ago, and now with 35 employees, she can assure you — it is absolutely possible to make this a sustainable career.
Not only do they break down the actual math of how much money a nutrition coach can make per client and per year, but they offer actionable steps you can take today to inch toward your dream career without taking huge risks.
Remember, the WAG Coach Certification offers a low-stakes way to find out whether you can see yourself working with nutrition coaching clients – you’ll practice creating programs and working with clients, and you’ll get feedback from a coach mentor.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 03:54 – Online nutrition coaching is a newer, less clear career path
- 05:00 – Doesn’t have to be a huge risk to launch nutrition business
- 05:11 – Coaching taps into deep human desire to do meaningful work
- 06:23 – Making money doesn’t make you a ‘bad person’ or change identity
- 08:21 – Talking about the actual numbers – how WAG does it
- 09:25 – How much a coach would make with a conservative coaching rate
- 11:26 – How many clients? How much time does each client take?
- 13:48 – 3 ways to take ‘tip-toe’ toward launching your dream business
- 15:00 – Tip 1: Start with low stakes (go slow, explore the field)
- 17:58 – Coach a few people on the side to start (how Adee started before WAG)
- 19:04 – Michael’s experience leaving job for Brute Strength
- 20:16 – WAG Coach Cert allows you to practice working with clients
- 22:05 – Tip 2: Don’t focus on solving problems you don’t actually have
- 24:33 – Tip 3: Deliver value (be a good coach) and the money follows
- 26:42 – Build an iceburg by being ethical and providing a great service
Links:
- Working Against Gravity Nutrition Coach Certification
- Tim Ferriss’ “Fear Setting” for mitigating your fears
- Working Against Gravity Business Program
You’ve heard of mediation. You've probably come across statistics or heard from friends that it can reduce stress levels, improve overall quality of life, and even aid in weight loss.
But maybe, even armed with this information, you’re wary about it. Maybe you’ve tried it and didn't like it, or you felt like it didn’t work.
We understand those feelings — and we also want to convince you to give meditation another try!
Here is a quick explanation about why meditation is effective and how it can improve your life. Below is the natural human response to life circumstances and events:
- Life circumstances trigger thoughts. For example, you heard on the news that COVID-19 will likely require social isolation in your area for another month or more. You think to yourself, “This quarantine is endless.”
- Thoughts trigger emotions. Your thought about the quarantine causes you to feel discouraged, angry, and hopeless.
- Emotions trigger behaviors. Your feelings of anger and hopelessness cause you to seek comfort in the form of the Girl Scout cookies in the pantry.
- Behaviors give us results (positive or negative). Your behavior—choosing the cookies—causes you to feel like you’ve “ruined” your nutrition plan for the day, so you go on an all-out eating spree, committing to restarting your diet tomorrow.
Through meditation, you can create a gap between the circumstances and the thoughts you have about them. This helps you respond (rather than react) to your circumstances, which leads to more positive results.
We hope this encourages you to try today’s guided meditation with Michael Cazayoux! Meditation changed Michael’s life and we know it can change yours, too.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
What is “self-love”? It’s a popular buzzword right now, but what does it really mean?
In this episode, Michael and Adee explain how the ways we show love to others can be flipped on to ourselves. They outline six action steps you can begin taking today to truly love yourself and find peace & acceptance for who you are right now.
If we want to be in loving relationships with others, we must first be in a loving relationship with ourselves. We know that these ideas will help you truly get to know – and love! – yourself.
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 03:17 – What does self-love actually mean?
- 05:52 – How do you know you are enough for the people in your life?
- 06:55 – Self-love is a lot like loving someone else
- 07:22 – Six principles for showing love to others
- 13:20 – 1. Listening to your body and mind for feedback
- 13:57 – 2. Make agreements with yourself
- 16:30 – Self-love doesn’t have to feel good
- 18:20 – 3. Create boundaries with yourself
- 19:29 – 4. Uphold the agreements and boundaries
- 19:57 – 5. Be present with yourself
- 21:58 – 6. Go above and beyond for yourself
- 23:50 – Write down the things you’re doing when at your best (and your worst)
Links:
- Podcast Episode #1: Creating High Efficiency Habits That Stick
Is there something you would do if you only had the confidence to believe you could succeed at it? You’re not alone. In a survey of people on the waitlist for WAG’s coaching certification, Michael and Adee learned that a lack of confidence was many people’s biggest roadblock to becoming a coach. On today’s episode, Adee shares her experience of becoming a nutrition coach and growing her confidence. She and Michael believe the best way to build confidence is to start taking action, and they give six helpful tips for finding the confidence to go after the things you want.
Topics:
- 04:29 – Passive versus active confidence
- 07:56 – Adee’s experience of becoming a coach
- 14:51 – Letting fear push you
- 17:16 – Earning your confidence
- 18:52 – Commitment over confidence
- 19:19 – Do the thing
- 20:41 – Start small
- 23:21 – Reflect and grow
- 24:30 – Pay attention to positive feedback
- 26:22 – Find a mentor
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- WAG Episode on Building a Nutrition Coaching Business
- WAG Episode on Finding a Mentor
- Sign up for the WAG Coaching Certification
Regulating your mental health can feel like a daunting task, especially when dealing with anxiety. In this episode, Michael and Adee answer a listener’s question about how to improve your mental health when you don’t feel ready for therapy. They share how therapy has benefitted their own lives and encourage listeners to try it even if they don’t feel like they need it just yet. Michael and Adee also offer some practical strategies for improving your mental health outside of therapy, including mindfulness, exercise and more.
Topics:
- 03:16 – Answering your question
- 07:56 – The case for therapy
- 15:58 – Meditation
- 21:07 – Strategies for improving mental health
- 24:48 – Finding a therapist
- 27:52 – Implement one strategy
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- WAG Episode on Creating High Efficiency Habits That Stick
- WAG Episode on Flow State
- WAG Episode on Regulating Stress, Anxiety and Overwhelm
We all want to find more purpose and happiness in the work we do, but it’s so easy to get bogged down by distractions. On today’s episode, Michael and Adee answer another listener question and break down the basics of what it means to get into a flow state, where you’re operating at your highest level and doing your most creative work. They also offer three easy steps for finding your own flow.
Topics:
- 02:39 – Why flow state matters
- 04:40 – What is flow state?
- 10:30 – The importance of persistence
- 11:32 – Find something you enjoy
- 13:40 – Push to the edge of growth
- 14:33 – Clear all distractions
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- Flow State Expert Mihaly Cskszentmihalyi
Have you heard of Coronavirus? Of course you have!
On today’s episode, Michael and Adee talk about the pandemic impacting all of our lives. They share the specific things they’re doing to maintain health and sanity during this time in three areas: mindset, health & fitness and community & relationships.
If you’ve been struggling with your nutrition, Adee explains why this could be the perfect opportunity to dial things in and make great progress. They also talk about ways to connect with your community during a time of physical isolation.
If you enjoy this podcast, chances are you’re interested in becoming the best version of yourself, and COVID-19 means it’s time to put all your personal development training into practice!
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Topics:
- 03:02 – Meditation and moment of silence for those suffering from COVID-19
- 06:21 – Opportunity to show up as the best versions of ourselves and put personal development work into practice
- 09:01 – Initial reactions to news about COVID-19 and the rollercoaster of emotions
- 09:39 – What can we do right now to cope with this uncertainty?
- 10:56 – Things within our control (what we consume, how we move, how we spend our days, attitude)
- 11:39 – Things outside our control (what government does, how long this will last, others’ opinions)
- 12:18 – Regulate emotions by coming back to breath and the present moment (parasympathetic nervous system activation)
- 14:13 – Focus on what you can do rather than what you can’t (gratitude and appreciation)
- 16:11 – Create COVID-19 list: 19 things you want to do while in quarantine
- 16:47 – Health & fitness: why it’s important to continue these habits
- 17:23 – Daily exercise does not have to be overwhelming (let go of outcomes)
- 20:15 – Quarantine can be huge opportunity for those struggling with nutrition
- 21:15 – Environmental overhaul (set up kitchen for success)
- 24:03 – Working from home: importance of taking breaks from work
- 24:57 – Community and relationships (physical vs. social isolation)
- 27:37 – Ways to connect with community
- 28:14 – How to handle widely differing opinions
- 31:22 – Relationships with people you’re isolated with
- 34:03 – Intentional quality time (date night at home)
Links:
- WAG 7 Day Environmental Overhaul
- WAG Environmental Overhaul Poster
On today’s episode, Michael and Adee tackle a listener question about finding support from people around you developing a growth mindset, and developing healthier snacking habits. They explain how progress requires a mixture of asking for help and controlling what you can control on your own, and they share some practical strategies for managing each of those two areas. Whether you’re looking to improve your snacking habits or just want help from your spouse and friends in achieving your goals, this episode has something for you.
Topics:
- 01:52 – Answering your question
- 05:04 – Believing change is possible
- 06:47 – Starting the conversation
- 13:09 – Controlling what you can control
- 15:00 – Drawing a bright line in the sand
- 16:45 – Pre-planning your snacks
- 18:33 – Changing your environment
- 19:57 – Taking a mindful approach
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Having a solid morning routine can help get your days off to a great start, decreasing your stress and increasing your productivity. On today’s episode, Michael and Adee describe their consistent morning routine and offer some helpful tips for building one of your own. They also explain how starting with one small change can dramatically improve your mornings and your life.
Topics:
- 02:53 – Why morning routines matter
- 07:36 – Discovering the morning routine
- 09:13 – Going to bed earlier
- 10:04 – Michael and Adee’s consistent routine
- 10:57 – Meditation and breath work
- 13:19 – Yoga
- 13:59 – Journaling
- 15:34 – Goal setting
- 16:16 – Starting small
- 18:34 – Building a routine
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- The Perfect Day Formula by Craig Ballantyne
The word is officially out, Adee and Michael are having a baby! On today’s episode, they walk you through the entire process of preparing to get pregnant, from the conversations they had early on to the tests they took. Whether you’re thinking about having kids someday or are currently trying to get pregnant, this episode is packed with helpful information about how to prepare for pregnancy: physically, mentally and emotionally.
Key Topics:
- 03:18 – Deciding you’re ready
- 08:22 – Getting off birth control
- 12:34 – The “Before Kids” List
- 14:39 – Fertility testing
- 20:21 – Tracking your cycle
- 27:26 – Finding out
- 29:12 – Decreasing stress
- 31:47 – Favorite resources
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- Taking Charge of Your Fertility by Toni Weschler
Making sacrifices is a key part of every relationship, whether it’s on big decisions (like where to live) or in small choices (like how much time to spend at work). In today’s episode, Michael and Adee address a question from one of their listeners about how to decide what sacrifices to make, and what to do when different parts of your life come into conflict. They share four steps for navigating the conversation around big decisions and explain how you can choose what’s best for the relationship, even if it means giving up a bit of what you want.
Topics:
- 01:54 – Choosing what to sacrifice?
- 02:56 – Building trust and being a team
- 06:51 – Types of sacrifices
- 11:14 – Ensure both people feel heard
- 14:20 – Reflect what you’re hearing
- 17:48 – Determine the importance
- 20:44 – Choose for the relationship
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Whether you realize it or not, having unresolved conflict in your life can majorly affect your health and happiness. But what action can you take to complete a conflict, regardless of the other person’s reaction? On today’s episode, Michael and Adee explain why conflict completion matters and offer three simple (though not always easy) steps to deal with conflict from start to finish.
Topics:
- 03:34 – Owning your shit
- 08:40 – When conflict goes unresolved
- 13:04 – Acknowledge your part in the conflict
- 16:52 – Listening to their perspective
- 17:31 – Letting go
- 20:52 – Resolving conflict on your own
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
On today’s episode, Michael gives an inside look at one of his biggest strategies for success: having amazing mentors. He explains how mentorship has helped him to learn faster in different areas of his life, and Michael and Adee unpack the practical, step-by-step process of picking a mentor, approaching them for help and creating an ongoing relationship. Whether you’re looking to improve in one specific area or just want to build relationships that will enrich your life, this episode is packed with so much useful information.
Topics:
- 02:18 – Michael’s super skill
- 03:42 – Why mentorship matters
- 09:01 – Avoiding mistakes and complacency
- 10:42 – Picking your mentors
- 14:01 – Approaching people with respect
- 18:28 – Asking for help
- 21:46 – Creating an ongoing relationship
- 23:59 – Finding people who are better than you
- 28:27 – Mentorship at WAG
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
On this week’s episode, Michael and Adee break down the A to B model for achieving goals, specifically as it relates to getting lean. They explain how to know when the things that used to work for you aren’t working anymore and show how thinking through the A to B model can help you make progress toward your goals. Whether you’re just starting out with weight loss or are further along in the journey and looking for ways to keep progressing, this episode is for you!
Topics:
- 04:01 – The A to B model
- 09:50 – Where people want to be
- 13:41 – Reaching the choice point
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Links:
- Check out the What It Takes to Get Lean article
We all know that exercise is an important part of losing weight, but is it possible that working out too much might actually be holding you back from your physique goals? Michael and Adee have found that many people overestimate the importance of exercise while underestimating the importance of nutrition, and they’ve sometimes seen this get in the way of people’s weight loss efforts. On today’s episode, they explain why this happens, and they share three tips for making sure your workout is actually helping you reach your goals.
Topics:
- 2:02 – Overestimating exercise, underestimating food
- 7:00 – Why it’s a problem
- 12:49 – Defining your priority
- 16:50 – Making one small change
- 19:04 – Tracking your body fat
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Conflict is inevitable in every relationship, but we can control how we approach it. On today’s episode, Michael and Adee offer seven practical tips for how to have better fights with your partner. With these strategies, you can build relationship self-esteem, get to know your partner better and experience conflict in a healthier way. You won’t want to miss out on this!
Topics:
- 2:00 – Why fighting matters
- 10:19 – Regulate your nervous system
- 15:54 – Clean your side of the street
- 17:53 – Reflect back to your partner
- 20:15 – Validate your partner’s feelings
- 21:36 – Talk about what you do want
- 22:19 – Identify and meet your partner’s needs
- 26:01 – Be the hero
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Michael and Adee have covered a wide range of topics on this podcast so far, and today they take some time to answer some of your questions about what you’ve been hearing. They respond to four questions about fitness, nutrition, relationships and mindset, so there’s something in it for everyone!
Topics:
- 02:45 – Workouts for endurance runners
- 07:29 – Airport nutrition
- 13:10 – Recovering from injury
- 19:17 – Dealing with relationship conflict
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Brooke Wells stands out among elite CrossFit athletes for her ability to compete at the highest level while also attending college and maintaining an active social life. In today’s episode, Adee shares some of the top lessons she’s learned from Brooke about juggling it all and maintaining a positive mindset. She also gives insight into some of Brooke’s keys to success with getting leaner, traveling as an athlete and staying humble in the face of enormous success.
Topics:
- 03:40 – Working with Brooke
- 06:51 – Balancing it all
- 11:57 – Traveling as an athlete
- 17:06 – Getting leaner
- 19:44 – Maintaining the right mindset
- 23:27 – Humility and coachability
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
In a time when we have access to so much information, it can start to feel like there’s too much to learn in too little time. In today’s episode, Michael and Adee teach a proven, four step method for learning skills and habits more quickly. Whether you’re looking to start a diet, become a better parent, or learn a new skill, this method will help you achieve your learning goals more quickly.
Topics:
- 02:53 – Why learn faster?
- 07:45 – Four step process
- 08:10 – Starting a closed experiment
- 10:09 – Practice the skill
- 14:20 – Immerse yourself
- 16:22 - Reflecting
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- David Epstein
- The 21-Day Challenge Flexible Dieting Challenge
In today’s episode, Michael and Adee break down a topic they’ve been focusing on in their own lives: cultivating masculine and feminine energy. They explain why it’s important to access both and offer advice for using masculine and feminine energy to improve your relationships, career, and life. This episode is packed with helpful information, you won’t want to miss out!
Topics:
- 02:32 – Masculinity and femininity
- 05:53 – Why it matters
- 09:10 – Polarity in relationships
- 10:30 – Understanding your energy
- 14:48 – Cultivating your core energy
- 24:04 – Regaining your balance
- 27:57 – Resources
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- The Way of the Superior Man by David Deida
- Pussy: A Reclamation by Regina Thomashauer
- Paul Chek
- Elliott Hulse
On today’s episode, Michael and Adee tackle another question from a listener: How can you raise kids to have a good relationship with food? After researching and talking with friends who have kids, Michael and Adee have come up with five useful strategies for helping your kids to eat healthy while also having a positive relationship with food. Whether you’re a parent or are planning on having kids in the future, this episode is full of great advice!
Topics:
- 02:12 – Damien’s question
- 07:32 – Not making things a big deal
- 12:00 – Leading by example
- 13:45 – Lying to your kids (sometimes)
- 16:03 – Not offering alternatives
- 19:00 – Not using food as a reward
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
As we get older it can become more and more difficult to build deep, meaningful friendships, but Michael and Adee believe people are craving that kind of connection more than ever. On today’s episode, they unpack some of their best tips for engaging in deep conversations with friends. Listen along to learn some questions you can ask and strategies you can use to take the lead in cultivating stronger friendships.
Topics:
- 02:44 – Why depth matters
- 06:07 – Fostering a group conversation
- 08:58 – Being the leader
- 11:49 – Conversation starters
- 17:58 – Building trust
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Michael and Adee are passionate about helping people find healthier, more committed relationships, but sometimes it can be hard to know where to start. If you’re looking for ways to start growing in your relationship even when things are going well, check out this episode for some useful tips. Michael and Adee explain how to “plant a flag” and commit to growing together, along with other steps to help strengthen your partnership.
Topics:
- 00:35 – Why work on relationships
- 05:49 – Plant a flag
- 09:39 – Hire a relationship coach
- 12:08 – Consume relationship content
- 15:01 – Create a ritual
- 19:50 – Find other committed couples
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- Where Should We Begin Podcast
- Savage Lovecast
- Getting the Love You Want by Harville Hendrix
- Counscious Loving by Gay and Kathlyn Hendricks
- The Way of the Superior Man by David Deida
On today’s episode, Michael and Adee unpack one of the most important mindset shifts they’ve found in nutrition and other areas of life: valuing consistency over intensity. Though periods of intensity can be helpful sometimes, it’s more important to build a foundation of consistent habits. They offer three practical tips for creating consistent habits, whether you’re a seasoned athlete or just getting started on your wellness journey.
Topics:
- 02:45 – A mistake of intuition
- 04:28 – When intensity works
- 06:05 – Consistency as the foundation
- 07:27 – When motivation fades
- 10:32 – Finding the lead domino
- 19:25 – Creating external consequences
- 21:25 – Building accountability
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
On today’s episode, Michael and Adee dive into another listener's question, this time about relationships. They share how they’ve learned to celebrate their differences and treat them as opportunities for growth instead of seeing differences as a source of tension. Listen along to learn how to create a co-committed relationship instead of a codependent one, along with so many other helpful strategies.
Topics:
- 01:19 – What we’re reading
- 05:22 – Answering your questions
- 07:42 – Finding someone different from you
- 12:54 – The 1-10 scale
- 20:11 – Finding co-commitment
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Links:
- Expecting Better by Emily Oster
- The Name of the Wind by Patrick Rothfuss
- Getting the Love You Want by Harville Hendrix
- Conscious Loving: The Journey to Co-Commitment by Gay and Kathlyn Hendrick
Katrin Davidsdottir is one of the biggest names in CrossFit, but she hasn’t gotten there on her own. By surrounding herself with a great team and focusing on loyalty and consistency, Katrin has been able to learn and grow so that she can stay at the top. On today’s episode, Adee shares some of the lessons she and Katrin have learned together as Adee has coached her for the past several years. These nutrition and fitness secrets are applicable to anyone, whether you’re an athlete or just looking to level up your wellness.
Topics:
- 01:22 – What’s new at WAG
- 09:29 – Working with Katrin
- 13:06 – Carbs are OK!
- 17:44 – Effort and consistency
- 19:52 – Taking space for yourself
- 23:16 – Focusing on one thing
- 27:40 – Learning loyalty
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Michael and Adee love talking about marriage and romantic relationships, but they also believe people are longing for deeper community with others. On today’s episode, they open up about how they’ve formed deep relationships since moving to Austin a few years ago. They also share six practical things you can do to start building a community of your own. If you’re looking for ways to make new friends or want to go deeper into the friendships you already have, this episode will empower you to develop a more intentional community.
Topics:
- 01:42 – Longing for community
- 05:52 – Being the pursuer
- 09:31 – Creating rituals
- 14:46 – Leading in vulnerability
- 17:28 – Giving people chances
- 21:41 – Finding activities for connection
- 23:55 – Being interested
- 27:57 – Having patience
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
If you’re passionate about wellness and want to help others succeed, then coaching might be the perfect job for you. On today’s episode, Michael and Adee explain what it takes to become a nutrition coach and offer practical tips for building coaching into a successful business. Whether you know you want to become a coach or are just curious about what it might entail, you won’t want to miss out on what they have to say!
Topics:
- 00:39 – Weekend recap
- 06:49 – Reasons to be a nutrition coach
- 11:42 – Becoming a nutrition coach
- 14:02 – Mindset shifts around coaching
- 16:53 – Getting started
- 20:14 – Leveraging your current network
- 21:12 – Using social media
- 24:47 – Over-delivering at the beginning
- 29:06 – Creating a constant feedback loop
- 31:17 – Being a great coach
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
You asked, Michael and Adee answered! On today’s episode, they tackle a question from a listener about learning to eat intuitively and finding nutritional freedom. Michael and Adee break down the “nutrition freedom pyramid” and explain the steps it takes to arrive at a place of intuitive eating. No matter where you’re at in your nutritional journey, you won’t want to miss out on the helpful advice they offer.
Topics:
- 03:24 – Developing sustainable skills
- 04:41 – What is intuitive eating?
- 08:23 – Building discipline
- 12:34 – Understanding the composition of food
- 13:39 – Measuring effects of food
- 17:18 – Tackling difficult scenarios
- 24:08 – Incorporating freedom
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
Most of us want to improve in our wellness and nutrition, but sometimes it can be hard to see if we’re making progress. In today’s episode, Michael and Adee explain how the “elevator analogy” can help you develop a new mindset toward wellness. They unpack 15 measures of progress we can all focus on instead of only worrying about body weight and appearance.
Topics:
- 02:50 – The elevator analogy
- 06:21 – Developing multiple measures of progress
- 07:35 – Fifteen markers of progress
- 16:47 – Why it matters
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram and leave us a review wherever you listen to podcasts!
On today’s episode, Michael and Adee break down Adee’s process of preparing to eat out at a restaurant or a social event. She explains how preparation and other simple strategies help her to enjoy experiences without straying from her nutrition goals. They also discuss tips for tracking macros at restaurants and mindset shifts to help you feel better about your decisions.
Topics:
- 03:22 – Balancing discipline and enjoyment
- 06:50 – Building the skills
- 10:36 – Preparing to eat out
- 14:26 – Making smart decisions
- 20:16 – Tracking macros at restaurants
- 22:17 – When to avoid restaurants
- 24:44 – Striving for progress
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Adee has worked with CrossFit athlete Cole Sager for years, and she’s seen firsthand how his hard work and dedication to his fitness and nutrition pay off. Today, Michael and Adee discuss four things they’ve learned from Cole and explain how you can apply them to your own life. This episode is packed with so much great advice, you won’t want to miss it!
Topics:
- 04:05 – Cole Sager
- 06:17 – Taking an active role
- 11:06 – Stop looking for the magic bullet
- 14:52 – Mastering the mundane
- 16:35 – Getting your partner on board
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Michael and Adee just got back from traveling for 8 weeks in Europe, and the trip taught them some important lessons about maintaining nutrition and fitness when they’re away from home. After struggling in the past to stay healthy while traveling, Adee shares how planning in advance and committing to take action in the first 24 hours of a trip made this experience so much better. Listen in to learn what you can do to feel your best and make the most of your next trip, no matter how long or short it is!
Topics:
- 04:22 – Preparing to travel
- 07:00 – Prioritizing the first 24 hours
- 09:09 – Planning for a shorter trip
- 12:20 – Nutrition and fitness strategies
- 15:30 – Intermittent fasting
- 16:13 – Eating out
- 18:00 – Overcoming challenges
- 20:04 – Coming home
- 24:21 – Practicing self-compassion
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Adee is an expert at preparing athletes for events like the CrossFit Games, and on today’s episode, she shares some of her best tips for competition nutrition. While many people are busy looking for a “magic secret” that can make all the difference on the day of a big competition, Adee encourages listeners to avoid overanalyzing and own all the work they’ve already put into their nutrition and fitness. She also explains how she helps athletes to develop individualized nutrition plans for competitions.
Topics:
- 03:48 – Competition nutrition mistakes
- 08:16 – Owning the work you’ve already done
- 11:52 – Working with new athletes
- 13:03 – Developing an individualized plan
- 15:25 – Tips for competition nutrition
- 18:21 – Don’t overthink it
- 22:06 – Focusing on the 20%
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Michael and Adee have talked a lot on the podcast about daily practices that can strengthen and grow your relationships. On today’s episode, they take it one step further to explain how a formal quarterly check-in can help you level up in your romantic relationship. They explain how starting this practice helped them to feel closer to each other and find new ways to grow, and they break down the basics of how you can use this check-in in your own relationship!
Topics:
- 02:21 – Quarterly check-in
- 04:08 – Why a formal check-in?
- 05:36 – Check-in takeaways
- 09:02 – Creating space
- 12:49 – How the check-in works
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
On this week’s episode, Michael and Adee break down the A to B model for achieving goals, specifically as it relates to getting lean. They explain how to know when the things that used to work for you aren’t working anymore and show how thinking through the A to B model can help you make progress toward your goals. Whether you’re just starting out with weight loss or are further along in the journey and looking for ways to keep progressing, this episode is for you!
Topics:
- 04:01 – The A to B model
- 09:50 – Where people want to be
- 13:41 – Reaching the choice point
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Links:
- Check out the What It Takes to Get Lean article
People often wonder how Adee and Michael manage to work together while still maintaining a healthy romantic relationship, so in this episode, they share the secrets to their success. Michael and Adee believe working together is actually extremely beneficial for both their business and their relationship, but they also recognize the unique set of challenges that can come from going into business with your spouse. Tune into this episode to learn four crucial tips for working with your partner and to hear why working together can be great. You won’t want to miss out on the great advice Adee and Michael share!
Topics:
- 04:08 – Why working together is great
- 07:53 – Balance of masculine and feminine energy
- 09:10 – Having clear goals
- 11:44 – Not taking things too personally
- 13:43 – Avoiding communication breakdowns
- 17:51 – Using monthly check-ins
- 19:02 – Setting boundaries around work
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Links:
- Listen to Michael’s podcast with the Couple’s Institute
We’re more than halfway through 2019, but have you made progress toward achieving your goals? We all know that goal setting can be difficult, and in this episode, Michael and Adee explain why we struggle so much in this area. They break down four common reasons why people fail at goal setting and four practical steps for setting goals that actually work. Adee also shares a big goal she set for herself and explains how she’s taking steps to reach it.
Topics:
- 01:23 – Adee’s long-term goal
- 06:43 – Why goal setting sucks
- 07:05 – Setting outcome goals only
- 08:54 – Not revisiting your goals
- 10:06 – Setting too many goals
- 13:09 – Setting goals for the wrong reasons
- 17:01 – How to set goals that actually work
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving us a voicemail at workingagainstgravity.com/podcast. And don’t forget to follow along @workingagainstgravity on Instagram for more content like this.
Links:
- Download the WAG Guide to Goal-Setting
After almost one year of beta testing with a small number of gyms, Working Against Gravity is releasing the WAG Affiliate Program to the world. If you’re a gym owner looking to implement one-on-one coaching, this program might be the perfect solution for you! The WAG Affiliate Program includes coach training, marketing materials, coaching software, and so much more. In this week’s episode, Michael and Adee share everything you need to know about how The WAG Affiliate Program works and why it may be a great fit for your gym.
Topics:
- 02:09 – One year of The Affiliate Program
- 04:08 – Seeing a need for the program
- 09:15 – The impact of WAG
- 10:48 – How the program works
- 19:49 – How to apply
We would love to hear from you! If you have a question you want us to answer on the podcast, let us know by leaving us a voicemail at workingagainstgravity.com/podcast. To apply for the WAG Affiliate Program, head to workingagainstgravity.com/affiliate-program.