Decades of Strength: Recent Episodes
Kimberly Schlag
Three women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness.
If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong & belong. To feel loved, seen & heard. To not feel alone.
We laugh, we cry, and we share our deepest insecurities & secrets with you. We want to help you break free of the struggles of body image & food.
Kim Schlag @kimschlagfitness Marci Nevin @marcinevin Katie Crokus @katiecrokus
DecadesofStrength
We have loved spending time with you these last 4 years. Thank you from the bottom of our hearts for your support, for your questions & for sharing your stories with us with such honesty and vulnerability.
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Wrapping up the last of questions from our listeners.
On this episode, we discuss how to handle body image during middle age and what it really takes to lose those last 5-10 pounds.
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Back again to answer more questions from the listeners. We cover:
- If you injure one limb, should you continue to train the other side
- How to minimize fat gain when eating in a surplus to build muscle
- How to overcome strength decreases post illness
- What to do if you're too tired at the end of the day to workout
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In our listener Q & A today we discuss:
- overeating while tracking or on a strict diet
- body dysmorphia
- commenting on other people's weight loss
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Today we dive into some new dialogue in the reverse dieting space. Spurred by an article and podcast from the researchers over at Stronger By Science, we talk about what the scientific literature suggests vs what anecdotal evidence implies. No one here is making and hard and sweeping statements, but we were intrigued and for the most part, agree with the conclusion. We would love to hear your thoughts!
Article link: https://macrofactorapp.com/reverse-dieting/?ck_subscriber_id=691565640#h-is-there-ever-a-reason-to-try-reverse-dieting
Podcast link: https://podcasts.apple.com/us/podcast/stretch-mediated-hypertrophy-and-reverse-dieting/id1463054544?i=1000579555350
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We cover a lot of ground on this episode, from Kim's Alaskan adventure to Katie's foraty into macro tracking again. Along the way we break down some options for macro tracking apps now that My Fitness Pal decided to put one of their standard features behind a paywall.
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This week Marci and Katie talk about how things in the coaching space are often not as they appear. We recount personal stories and experiences on the subject and challenge listeners to take a closer look at the content they are consuming!
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Inspired by a listener question sent to Kim, we talk about what NOT to do when it comes to optimizing your goals, whether they are for weightloss, maintenance or overall health. As usual we get a little fired up about the things that get a lot of 'air time' on social media, but don't move the needle.
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As the lazy, hazy days of summer wind down an opportunity presents itself to be intentional about aligning your life with your values as you step into this next part of the year. Let's talk about it!
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We're talking stress today:
- Managing it
- It's impact on your health and fitness
- How your fitness and nutrition can both positively and negatively impact it
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We packed in so much today; why sleep is important, how it can derail so many efforts, and how to crack down if you feel like you're spiraling. Listen in and let us know your thoughts!
Mentioned/Suggested:
Insight Timer
Brain.fm
Shelby Harris, PsyD
Heather Hirsch, MD
Ice Roller
Cozy Earth Sheets (CECROKUS40 saves 40%)
Andro Calm (Marci5 saves)
Beam Dream Powder (katiecrokus15 saves)
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Let's talk about hunger! How to manage anxiety around it, how to respect it and how to help yourself through it during a deficit. We also cover mental versus physical hunger, as well as some mindset conversation surround all of it! You don't want to miss this one; please share if this resonates with you!
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All or nothing thinking (aka black and white thinking) is a faulty thought pattern. On today's pisod ewe talk about how to recognize all or nothing thinking as wel as how to overcome it so that you can find solutions and success (even in the face of seeming"failure.")
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Hooray, Kim is back and she joins us for the second half of this episode where we share our experiences with weight gain. We know this is a sensitive topic that resonates with many. As always, please connect with any one of us if you have questions or comments. We appreciate you sharing or leaving a rating and review if this episode speaks to you!
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There was so much to say that we decided to make this a two-parter. Today, Marci and Katie share experiences with weight gain and lessons learned on the other side. Tune in next week as we expand more, and Kim circles back to share her thoughts and experiences.
Let's make this interactive; please DM us any questions you'd like answered in the follow up episode!
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Summer is officially here! Which for many means more travel or time away from home. If you have a goal you've been working towards, you don't have to let this time of year derail you. It's possible to have a good time while still maintaining the momentum you've created up until now.
Tune in to hear the mindset shifts you can make along with the practical tips you can use to stay aligned to your goal and feeling good in your body, without sacrificing the fun!
Feel free to DM us or send a message to let us know how it goes! https://anchor.fm/decadesofstrength/message
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This episode is jam packed full of conversation surrounding women in business, entrepreneurial work while raising a family, overcoming resistance, the different definitions of what it means to be healthy and BREAKING NEWS about what's to come for everyone's favorite whole-foods spread, Cocoa Bar in a Jar. Buckle up, it's a fun one!
You can find Monique at: www.cocoabarinajar.com or on IG @cocoabarinajar
If you're looking to save 10% on your CBJ goods, use code Marci or Katie10 to save 10%
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Warning! Ranting ahead... We don't often deep dive into our thoughts on all that is wrong with dieting tactics, but today we discuss our candid concerns about some of the most highly marketed, targeted diets being pushed today. Please share your thoughts by leaving a message or DM us!
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How many times have you heard the phrase "enjoy the journey" thrown around? And does it make you want to roll your eyes? Especially when the process feels hard and you can't imagine how it could ever be anything other than miserable.
In this week's episode of the Decades of Strength podcast, we're talking about how even though every moment might not feel enjoyable, there are still many ways you can make it feel easier and more sustainable. Tune in to find out how!
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Everyone gets little nicks and dings along the way and sometimes you might even experience a bigger injury. The good news is that it doesn't have to sideline your results.
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Today we share our own experiences and takeaways from getting outside our personal comfort zones! No matter where you may be feeling resistance, we help you restore your confidence and understand how to take those next steps to the MAGIC!
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Sometimes we think we know where we stand on something important. Especially something as relevant to humans as air! But as Marci would say, ’you can’t read the label from inside the jar.’ Join us as we share our individual experiences about our own relationships with food, and pose some introspective suggestions and tips on how you could nurture yours.
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Cravings! They can unravel the best of intentions and lead to feelings of guilt. In today's episode we talk about:
- Causes of cravings
- How to tell the difference between hunger and cravings
- Ways to navigate cravings
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Every year about this time, we are inundated with messages about how to 'get shredded' or 'beach body' ready for summer. If you feel like you could benefit from some healthy dial movers that will help you keep your eye on the prize, we've got you. But if instead, you need reminding that you also don't need to change a thing - we talk about that too. Join us!
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What fears do you have around aging? What does aging well mean to you? Marci, Katie, & I share our hot take on aging: how we're approaching it, and our practical takeaways for you on how you can age with more vitality.
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When considering how to incorporate alcohol into your healthy lifestyle, there are lots of factors to consider. Sit in as we get real curious about the ways it has impacted our lives. We'd love to know how you work it into your lifestyle if you chose to do so at all! Thanks for listening!
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If you've been trucking along, making progress on your fitness goals (or killing it in maintenance) only to find yourself waylaid by illness or injury, this episode is for you. We talk mindset shifts and practical steps for just such a season in life as we share our own struggles with navigating wellness while not well.
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There's nothing like starting the day on 'the right foot.' But what if you don't like meditating? Or journaling? Or training first thing? Listen in as we share a little about our unique routines and the challenges we've faced and overcome in order to implement morning habits that serve us in ways far beyond productivity.
Mentioned:
@greatestdaymindset
@karinnordinphd
Jall alarm clock
Our 100th episode winner: @rossfamily87
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Today is a special day! It's the 100th episode of the Decades of Strength podcast!
We're commemorating the special day by breaking down and giving a recap of our top 10 episodes rated by our listeners.
And we're also celebrating with a giveaway!
1: 61. THRIVING DURING THE HOLIDAYS
2: 18. CALCULATING YOUR CALORIE DEFICIT
3: 1. How to Stop Hating Your Body: Beach Edition
4: 3. PUT THE DONUT DOWN! How to manage weekend eating & drinking
5: 20. LACKING WILLPOWER? HERE’S HOW TO SET UP YOUR ENVIRONMENT FOR SUCCESS!
6: 62. The Magic of Maintenance
7: 10. The 6 Ways Alcohol Affects Your Fat Loss
8: 22. HOW TO STOP YOUR SABOTAGING
9: 2. Our Biggest Mistakes When We Started
10: 59. HOW TO BE CONSISTENT
To enter the giveaway:
Leave a 5 star review on itunes and we will choose one lucky person to win the following:
100th Episode Giveaway Prize Bundle:
Digital e books from @katiecrokus: Special Edition, Food for Thought and Reverse Dieting Guide
$150 gift card to PEscience (code Katie saves)
Meal Prep the WEEK in 75 minutes workshop
Focus Journal
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Little known fact about fat loss: when you are done with the cutting phase or have simply reached the end of your timeline, you're only halfway there. Hopefully that didn't take the wind out of your sales because GOOD NEWS: it's time to make your way back down the mountain you just ascended, to a place where the air isn't so thin and you can breathe a little easier. This way ---> to the path of reverse dieting.
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Join as for discussion around training today- starting with the common question/ worry "will ______ make my legs bigger?"
We also cover:
- How to grow your glutes without growing your quads
- Best practices for recovery
- Our own current training
Mentioned in the episode: Kim Schlag Fitness Merch. Check it out HERE
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There will comes a point in your journey when the initial excitement you felt when you first started begins to fade and now you're just going through the boring motions. We like to call it the messy middle, and it can be a challenging time to navigate, especially if you didn't start the process with the expectation that it will happen at some point. Instead of getting frustrated and choosing to abandon ship all together, how can you instead get curious about what mindset shifts you need to make and actions you can take to help you stay the course?
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Action is the antidote to overwhelm. Today we share our own experiences and the steps we take to get ourselves out of the (totally natural!) state overwhelm. Mentioned: @carinnordin
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In a space where we are all doing the work and many of the most desired outcomes take the most perseverance, everybody loves a good shortcut. Today we are sharing some of our favorite ways to cut corners in ways that actually make your life EASIER! People mentioned in today's podcast can all be found on instagram: @stylethislife @bethferacofitness @susaniebergallfitness
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If you have a string of broken promise to yourself a mile long, give this episode a listen to see what you might be able to tweak to begin being a promise keeper. Hint: The answer is not "get more willpower."
A few items mentioned in the show:
Link to Kims's 8 week course Fitter After 40: Build Your Best Body (even in Peri/menopause) Doors are open through midnight EST Wednesday January 26th.
Link to Marci's favorite food scale: Etekcity 0.1g Kitchen Scale
Books Mentioned:
Dopamine Nation by Anna Lembke
Molecule of More by Daniel Lieberman & Michael E. Long
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Have you ever done something so embarrassing that it makes you want to get into bed, crawl under the covers, and never come out? Or have you made a mistake so big that you felt as though you'd never recover? We sure have! Some of which happened recently. While in the moment it felt like our world was collapsing and we were afraid as to what the future might hold, we all lived to tell about it! And that's exactly what we're doing on this week's episode. Pulling back the curtain to share some embarrassing moments and where we've dropped the ball and had to deal with the consequences of our actions. But the good news is, there was a lesson in the mess of it all. Tune in to find out how we recover emotionally and what you can do the next time you find yourself in a similar situation.
If you're interested in learning more about Kim's course Fitter After 40, check it out here https://kim-schlag-fitness.mykajabi.com/fitter-after-40
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Managing them? Flourishing during them? Or barely making it through. If you're anywhere on the spectrum, you'll find yourself in good company here. We talk light therapy, recipes, experiences (including what NOT to do) and more in this episode. Join us and leave a reply, we'd love to hear from you.
Mentioned: Alaska Light Therapy Box, Katie's Favorite Recipes
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Let's get this straight: weight loss is never easy. But there are ways to make it easier. To make the process more enjoyable and empowering. We'll share some specifics today, including what Kim is doing in her current fat loss phase.
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With the New Year only a few days away, we're sitting down to reflect on 2021 and look ahead to 2022. Join us as we chat about what worked and what didn't last year and what we plan to do differently in the coming one. What goals (if any) are we setting for ourselves, what feelings and values we want to embody based on what truly matters in our lives, and what we will do to best set ourselves up for success.
We also leave you with some questions to ponder over the next few days to help you go into the New Year with more clarity about what you want to do and who you want to be.
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We sit down with coach Jaime Morrocco (@jaimemorocco on IG )today for a chat about diet culture:
- What is diet culture?
- How does it manifest?
- How can you navigate intentional weight loss in an environment steeped in diet culture?
- Do you have to accept anti diet culture to ditch diet culture?
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We are back answering questions from you! Today we are talking training, deloads and emotional eating during the holidays. Join us!
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You know by now that a calorie deficit is the key to losing weight. But living with a deficit mindset is a different matter. You likely don't know whqt exactly a deficit mindset is, but when you hear it described I think there's a good chance some lightbulbs will be going off. It's a place that most women have spent a great deal of time. Come listen in while we chat through how to get out of a deficit mindset and see the results you're chasing.
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Today we are talking about BIOFEEDBACK! Yes, the most underutilized of all the tracking tools...it is ever-present, always-free and has the power to give us just as much (if not more) insight into what our body needs than any wearable device. Listen in as we talk about the best way to assess it and how we still sometimes like to weave tools like the Oura ring or Apple watch into the tapestry of our holistic wellness. Thanks for joining us!
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Listen in as we discuss how to combat the age old habit of letting the holidays be an excuse to abandon healthy habits!
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The scale is a tool. And with any tool, you can use it to build a house or break a window. Today we use the fun 'overrated/underrated' game to break down exactly how to use bodyweight metrics to your advantage, and empower you to take the power back from the scale. Listen in and if you like what you hear, please share it and tag us!
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Nutrition Coach Mikayla Coley (@mikaylaemily_)joins us today to talk body image: How can you navigate bad body image days, how can you enjoy yourself at special events without being consumed by what you'll look like in the photographs, how can you both want to love your body and change your body at the same time, and much more.
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And just like that we are about to turn the calendar to November! Today, Kim, Marci and Katie talk about how so often we allow the last 75 days of the year punctuate all the hard work we've put in January - October with a 'screw it' mentality. And as you can guess, we are not into it. Listen in as we talk about our coaching and personal experiences - what's worked and what hasn't. Tune in and take on the home stretch of the year with this fresh perspective!
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Part 2 of our listener Q &A
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If you're embarrassed by your past weight loss attempt schemes, know that we're right there with you. It's a mad, mad world out there when it comes to weight loss marketing and we have fallen prey to it as well. Do not stop listening early. Katie's Pinterest diet takes the cake for wackiest diet ever!
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-Today we answered questions submitted to us by you! They range from coaching support to thought provoking to downright hilarious. Sit down and join us for a fun hour. And if we didn't get to yours, please submit it again!
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We are not mental health experts. We are humans with our own unique mental health journeys and strong proponents of talking about mental health without shame or stigma. We share our experience navigating mental health as well as the connection of physical health and mental health
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Today we touch on a cornucopia (haha get it?) of topics, starting with why we are so thrilled to welcome fall. In addition to the fun, light-hearted banter, we also dive into some ways to navigate this transition into a new season, which can sometimes come with unexpected challenges. Don't miss the end where we get into all the fun fall cooking!
https://www.instagram.com/kids.eat.in.color/
https://www.instagram.com/remsfitkitch/
https://www.melskitchencafe.com/
https://cocoabarinajar.com/ (code Katie10 saves 10%)
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In this week's episode, we follow up on last weeks intuitive vs. mindful eating dialogue, by talking about tactical measures and situations in which we apply mindful eating for ourselves and our clients. We also talk about some challenges we've encountered in the process, and how we reflect on them today!
We hope you enjoy and as always, leave us any comments, feedback, ratings and messages with your thoughts. Thank you!
Below are some links to resources we discuss:
https://www.instagram.com/p/CRfVCOKpT0T/?utm_medium=copy_link
https://kim-schlag-fitness.mykajabi.com/menopause-weight-loss-course-your-60-day-challenge-updated-1
https://www.instagram.com/p/CTSNGIALMjX/
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Intuitive eating has become quite the buzzword these days, but what is it, really? In this week's episode, we discuss the difference between true Intuitive Eating and what is more so mindful eating. While both have similarities, IE is practiced with the intention that intentional weight loss is not the goal. Tune into part 1 of this 2 part series where we break it down and share our own experiences.
https://www.intuitiveeating.org/
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Kim will be back next week! Today co-hosts Marci and Katie talk about getting through acutely stressful times. We share what's been going on personally in our lives, how we are handling it and what has gotten us to this point. Settle in with us for some healing vibes and gentle action to restore your equilibrium too.
Mentioned:
https://www.instagram.com/carolineofenstein/
https://www.instagram.com/sarahfinds/
https://www.instagram.com/david_gandelman/
Goop Podcast: https://open.spotify.com/episode/1D897D73oEM3KWeo1hLyyk?si=kiWI4tgrRDO7edH44ig46Q&dl_branch=1
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If you're a woman over 40, listen up, because we don't want you going into perimenopause uninformed. I (Kim) did exactly that, and let me tell ya, I could have avoided so much worry and upset by being better prepared. Listen in as we talk all things peri/menopause, including the ever hot topic: How To Lose Weight in Menopause. If you're listening at the time of release Here is the link to register for Kim's Free Menopause Fat Loss Formula Masterclass: https://www.kimschlagfitness.com/free-menopause-fat-loss-masterclass.html
In it you'll learn the 4 ways weight loss is different in peri/menopause and the 6 steps of my Menopause Fat Loss Formula. The class will be offered 3 times on Aug 31 and Sep 1st. Replay is available, but come live to snag 3 amazing gifts: 52 Fiery Workout Finishers, End Emotional Eating Workbook and How To Build Your Home Gym Cheatsheet. You'll have a chance in class to hear about how we can work together in The Menopause Weight Loss Course to put the menopause fat loss formula to work in your own unique life situation.
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The coaching process is a collaborative process. You can hire a coach and be given the plan, support, and accountability, but it's still on you as the client to show up and take action. In this episode, we discuss what makes a client coachable and what our most successful clients have in common. If you're considering hiring a coach to guide you on your journey, give this is episode a listen to see if you're truly ready to make the commitment.
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Success in suboptimal environments is possible, but oh so much harder. Why not give yourself a helping hand by paying attention to your environment? Katie, Marci & I share our top tips for environment optimization no matter what your goal. Mentioned in this episode: Paige from @stylethislife. --- Send in a voice message: https;//anchor.fm/decadesofstrength/message
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In this episode, Kim, Marci and Katie get personal and talk body image - not just in general, but how we handle our own experiences and how we are forever evolving!
Accounts mentioned:
@beauty_redefined
@itstaylorkiser
@melissau
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Group fitness is what got the three of us started on our fitness journey. But over time, we came to realize the progress we were trying to make wasn't happening. While group fitness certainly has its benefits, it also has its downsides. Tune into this week's episode of the Decades of Strength Podcast to hear Kim, Katie, and Marci, discuss the pros and cons, and how if you really do love it, you can still make it a part of your overall routine.
Jordan Syatt:
www.syattfitness.com
https://www.instagram.com/syattfitness/
Paul Carter
https://www.instagram.com/liftrunbang/
John Rusin
www.drjohnrusin.com
https://www.instagram.com/drjohnrusin/
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You've seen the claims on ads: "Rev Your Metabolism!" "Boost Your Metabolism!" Can you really rev or boost your metabolism? If so how? Marci, Kim and Katie tackle this and other metabolism myths on this episode.
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-We all strive for it. We admire people who seem to have achieved it. What's the secret? Marci, Kim and Katie dive in today.
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On today's episode we cover the top 10 macro mistakes we see people making and, importantly, how to fix them. it can be so frustrating to work hard and not see the results you're expecting. Making the tweaks we suggest here can be the difference maker between seeing results or staying stuck.
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The closest thing you'll ever find to a magic pill comes on the other side of...consistency. You were hoping for something sexier right? Everyone loves a flashy story that reveals a quick fix, but where does that leave us in a matter of weeks? Listen in on relatable experiences Kim, Marci and Katie all share about overcoming the friction that leads to consistency and ultimately hitting your goals!
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We all know health runs so deep and is about so much more than macros and muscles! In this hot potato episode, Kim, Marci and Katie tackle a conversation buzzing everywhere right now as the US peels back COVID restrictions. The past 18 months have affected us all, for better or for worse. What will we take away from this experience? You may be surprised to hear our different takes and in what ways we don't all agree. Listen in as we deep dive into the ways it has rocked our worlds - which represent three dramatically different perspectives! Enjoy the episode!
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The Decades of Strength is back and better than ever! Marci and I welcome our new co-host Katie Crokus who is a recipe developer extraordinaire, a nutrition coach and a mid west momma of 3 littles. In our first episode together we break down maintenance. What is it? When should you consider it? What are the benefits? And how do you even do it? We'll cover it all. Links referenced: https://www.instagram.com/p/CCHTRPzAhx8/?utm_medium=copy_link https://cocoabarinajar.com (code Katie10 saves you 10%)
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Stressed to Success course: https://www.balancewithsam.com/stressed-to-success-holiday-edition
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There’s no shortage of info out there telling you what to do to be healthy and reach your fitness goals. And maybe you’ve nailed it down to a handful of habits you know you need to be doing consistently. But it’s one thing to know what you need to do. Getting yourself to actually execute on a daily basis can be way more difficult. It’s the very reason the 4 of us are coaches and why we started this podcast in the first place. Because we know the issue preventing our clients or listeners from making progress isn’t a lack of information. It’s a lack of awareness or accountabaility around why they struggle to do what is needed. Or even just a sense of overwhelm from feeling like there’s so much to do and not knowing where or how to start. That’s why on this week’s episode of the Decades of Strength podcast we’re breaking down the ways to be more consistent so that you don’t keep falling short and feeling like a failure. Crushing your habits on the daily is absolutely possible.
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Have you ever set a goal for yourself, got all excited about the thought of achieving it, started the work to get it done, then along the way become frustrated that it wasn’t happening fast enough or you were coming up with road blocks along the way? It’s an oh so frustrating part of the process. Which is why in this week’s episode of the Decades of Strength podcast, we’re taking all abut the process of goal setting and breaking down the ways to make it more approachable. Because everyone is different when it comes to setting and working towards a goal. Some like being concrete and specific and like to map out a meticulous plan of action, while others take a bigger vision approach and are more flexible along the way is. The truth is, any approach can work. And you are free to change your mind about which one you take or even the goal itself at any point along the way. But no matter how you choose to tackle it, the main keys to success are that you track your progress and celebrate all of your success along the way. That will help ensure that you actually enjoy the process, even when the going gets tough and you feel like giving up.
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So you’ve finally decided to begin working towards your health and fitness goals. You’re eating healthier. Hitting the gym. And you’re starting to see some changes. You’re also feeling happier, more confident, and proud for keeping the promises you make to yourself. Then someone in your life shows up to rain on your parade. Maybe it’s a family member, friend, or a coworker. And suddenly you start hearing phrases like: Oh come on, live a little! One bite won’t hurt you! You’re no fun anymore! How much weight are you going to lose? You’re getting too skinny! You don’t need to lose weight! You look great already! Feeling unsupported sucks. It’s frustrating and hurtful. It can make you question your intentions. And if you let it get to you, it can throw you completely off track. But you can’t let it. You must keep going. Because your goals don't have to make sense to anyone but you. As humans, we are hard wired to want to feel like part of a tribe. So as soon as you start to better yourself, the other people in your life who aren't ready to do the same, will try to bring you back down so you can stay at their level. Because if you change, they worry you'll leave them behind in the prices. And that can feel scary for someone who isn't secure with themself. So now they feel triggered, which they project onto you. Because you’re making the changes they can’t seem to make for themselves. Or they fear you might outgrow the relationship. Whatever the case, it’s not a sign you are doing anything wrong. On this week's episode of the Decades of Strength podcast, we talk all about how to handle those haters. Will arm you with the strategies and help you have the hard conversations with those in your life who aren't being supportive.
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FREE MASTERCLASS: https://www.balancewithsam.com/hello-food-freedom-masterclass
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You can put in all the work you like on your relationship with food-but if your vocab is crappy then the plain truth is you are holding yourself back from living your best balanced and healthy life. LANGUAGE MATTERS.
🍏''Good''⠀ 🍕''Bad''⠀ 🥒''Clean''⠀ 🍟''Dirty''⠀ 🍫''Treat''⠀ 🥗''Guilt-free''⠀
These "clever" marketing labels have become engrained in our vocab thanks to the diet culture. Any label which is attaching a moral value to what you eat is detrimental to your relationship with food.
That judgemental, guilt-inducing nagging voice that you hear in when you have just eaten a doughnut or had some pizza, she is using these labels as her primary weapon. And more often than not, these labels can feed into the F**K it mentality.
Removing them from your vocab will be one of the most liberating things you do for yourself.
Food is food, no matter how it comes 🍏🧀🍑🥩🍇🍳. Some you eat more of (nutrient-dense foods) and some you eat less of (less nutrient-dense), but it all has a place in your life if you like it and it makes you feel good!
If you relate to this and you want more insights and practical advice on how to, begin dropping the labels then tune in to the newest episode of the Decades of Strength Podcast.
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“This is hard.” “I can’t do it.” “I should be doing more.” “I’ll ever reach my goal.” How many times have those thoughts crossed your mind, and how many are on repeat throughout most of your day? When those thoughts creep in, do you feel inspired to take action in a way that will move you forward? Doubt it. In that case, it’s no wonder you continue to repeat the same patterns, no matter how much you desire to change. Because the story you tell yourself is the truth that you know, and it's what determines your thoughts. Those thoughts then create your feelings. And those feelings dictate your actions. Your words have power. What you repeat to yourself becomes a self fulfilling prophecy. You’ll skip the workout, pour yourself more wine, and eat to numb the dissatisfaction. Then promise to get back on track on Monday. And that cycle will continue until you take back your power and gain control over your thoughts. You might be thinking, “Easier said than done! I’ve been shit talking myself for years.” But the truth is, you can change your thoughts and shift your perspective. From now on, every time a negative, thought creeps in, you’ll immediately question it. Ask, “Is this thought true?” Most likely the answer is NO. From there, you can flip the script to one that feels more empowering. “I can’t” turns into “I can learn how.” “I’m not” turns into “I’m becoming the person who is.” “I won’t” turns into “If I keep showing up for myself, I will.” “It’s not happening fast enough” turns into “I have the time and choose to enjoy the process.” So the next time your mind tries to sabotage you, notice the thought, thank it for trying to keep you safe, then choose one that helps you become the new version of yourself. And start to notice how that simple shift changes how you feel. It’s from that place where you can start focusing on possibilities and taking ac action towards making a change.
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I am not too sure who in your life began the story that you when you go on vacay you must go completely off the rails and gaining weight is just a given.
Oh, wait, it was you. That's the story you've been telling yourself since maybe your first vacay and guess what happens as a result? You become a self-fulfilling prophecy.
Good news is that unless you are super attached to that outcome, you can change it.
👏🏻👏🏻 YOU CAN MAKE PROGRESS ON VACAY! But don't panic; it doesn't mean that you can't chill out and enjoy yourself. You still get to eat your favourite foods, enjoy a Margarita or two and chillax until the sun goes down.
But you do it all in moderation, and you have strategies and boundaries in place, so you don't eat and drink everything in sight just because it’s there and you're on vacay.
You can pick your worth it foods, use the plate method as guidance at mealtimes. Remember your body doesn't appreciate being stuffed to discomfort at every meal, so as a result, you may feel crappy.
And this time as you are more relaxed, and away from all the usual life stressors, it is the perfect time to focus on practising new mindful eating habits—and trying out NEW ways to move your body. Spend more time on your daily self-care practices and of course, enjoying the environment and the company!! (Flying solo? enjoy your own or make some socially distanced new vacay friends!)
To learn more on this hot topic tune in to this week's episode of the Decades of Strength Podcast where we share our personal vacay progress experiences and those of our clients some of who DROPPED lbs on vacay without even trying!!
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Intermittent fasting has become quite the nutrition buzzword.
But by no means is it anything new. Humans have been fasting for thousands of years for religious or spiritual reasons. And we all practice some form of it throughout the day (like when we sleep).
But these days, fasting has an almost cult like following of people who believe it’s the end all be nutrition strategy for everything health, longevity, mental performance and even fat loss.
And yes, extended periods of fasting does have some health benefits. But other than that, it's simply one way to distribute your calories throughout the day. So when it comes to fat loss, there's nothing magical about it. Like with anything nutrition related, fasting is just a tool. It’s not necessary for getting results.
It MIGHT help you take in fewer calories if you can control your intake during your feeding window. And if you’re someone who is really busy during the day, it can be helpful from a productivity standpoint. But fasting isn’t for everyone, and there are instances when it might not be the best approach. Fasting is a stressor. And when you compound that on top of all the other stressors we face on a daily basis, it can have negative consequences, specifically on hormones. If you’re someone who isn’t sleeping well, trains really intensely, and has a demanding career, it can backfire, especially if you feel like your stress isn’t well managed. If you’ve have a history of or are currently struggling wth disordered eating. Fasting can become a slippery slope of pushing your feeding window back later and later as a means of cutting calories. Same is true if it makes you more preoccupied with food. Women, too, should be careful fasting for extended times periods of time because they're more sensitive to stress. In which case fasting might have a negative impact on the hormones necessary for reproduction. So it you're woman, proceed with caution.
If you feel like you’re a good candidate for intermittent fasting, go ahead and give it a try.
But check in with yourself regularly to make sure you aren't experiencing any negative symptoms.
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An end goal can be used as a beacon to inspire you or a club with which to beat yourself.
Your choice.
Not only is it possible to enjoy the process of achieving your goal, but in fact it will likely lead to better (and faster) outcomes.
As counter intuitive as it might seem, constant focus on speeding up the process is often the very thing that slows you down. Think about it: are the tactics that you use to speed things up sustainable? Do they fit seamlessly into your life? Do you ever manage to maintain them for more then just short fits and bursts?
What if you focused on the process this time? What if you allowed yourself to be happy now instead of waiting “until?”
If you think when you reach your end goal happiness will be magically bestowed upon you like you’re a knight kneeling before the queen, there is great disappointment in store.
The reality is the process is where a lot of the joy, excitement, growth and happiness occur, so, deep breath, relaxxx, and focus on your daily process.
Tune into this week’s episode of the Decades of Strength Podcast where we share our personal experiences with cultivating patience with the process &give you all the tips and tricks so you can too. Head to the link in my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode! We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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Are you a member of the clean plate club? Do you eat as you’re running out the door, while you’re working at your desk, or even while driving? Do you shovel your food in so fast you hardly even taste it, and the next thing you know it’s all gone and you find yourself searching for something else to eat soon after? Do you mindlessly eat out of packages and containers, and the next thing you know you’ve eaten half of it? If so, you’d benefit from putting some mindful eating practices into place. When you don’t take the time to slow down and be present, you're more likely to overeat because your stomach hasn't caught up with your brain to register that it's full. So unless you want to be meticulously tracking calories the rest of your life, mindful eating is an important skill to master. Doing so can reset your hunger and fullness cues, improve your relationship with food, and teach you how to more effortlessly eat the amount that is right for you. But it is a practice. And it might not come effortlessly at first, so be patient with yourself. Tune into this week’s episode of the Decades of Strength Podcast where we give you all the tips and tricks so you can start eating more mindfully and turn your meal time into an experience that you fully enjoy and leaves you feeling satisfied.
Be sure to subscribe in iTunes so you never miss an episode! We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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Struggle being present in your life? We got you covered as we share with you 6 ways to fully show up in your life!
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “I always fall off track after dinner. How do I stop this!?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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How many times have you felt frustrated with where you are in your life but instead of taking action, you used every excuse in the book for why it couldn’t be done? Perhaps you pointed the finger at someone else, blaming that person for why you’re in the situation you’re in? Or if you’re really honest, maybe you even secretly hoped that if you just prayed hard enough, someone would swoop in to save you and take all of your troubles away. There’s an underlying theme to all of that, and one that if you continue to let hold you hostage, will sabotage your chance at success. A lack of personal responsibility. Although it might be hard to hear, the truth is, no one is coming to save you. It’s on you to save yourself. If you want to create change in any area of your life, it’s 100% on you to figure out how. You must determine where you’re making excuses and letting yourself off the hook. That’s not to say you aren’t deserving of or shouldn’t seek out support. You absolutely can. Most successful people didn’t get to where they are on their own. But even then, you must realize the work that’s to be done is yours to do. Someone can share their knowledge and give you the tools, but at the end of the day you have to do the damn thing. In this week’s episode of The Decades of Strength podcast, we dive deep in to the topic of personal responsibility, and show you how you can start taking responsibility for yourself. Because once you do, the world is literally your oyster and success is yours for the taking.
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Even though you know prioritising daily self-care is important in times of change & uncertainty, it can get forgotten.
Right now your life may have never felt more overwhelming with all the changes and now for a lot of us, things are changing again as restrictions are being lifted.
👉🏼Perhaps you feel you “should” be excited about more freedom but you’re not. 👉🏼Maybe you’re worried about being around others and having no control over how they choose to behave. 👉🏼Or has lockdown been an opportunity to hide away and not have to deal with feeling unconfident & uncomfortable in your body? The thought going out and being seen is stressful and you are dreading feeling judged again. (even though the only person judging you is you.)
Whatever feelings or fears are coming up for you they are all valid and you are 100%, not the only one. Don’t be afraid, to be honest about where you are you and reach out for support. Be sure to subscribe in iTunes so you never miss an episode! We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “How can I go out to eat and still lose weight?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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With summer right around the corner are you already starting to feel worried and stressed about how you are going to navigate all the extra social occasions, enjoy yourself and stay on track with your goals? I know it might feel like mission impossible but it’s far from it.
But there are a few key things that you have to do to set yourself for success. To be the woman who has a summer of sizzling fun and on the other side of it feels good and doesn’t have to spend the next 6 months frantically trying to get back to where she was before the summer began.
If you want a different result this year then it’s time for you to set the intention that you are going to choose to do things differently! Tune into this weeks episode to find out how to feel great this summer and stay on track!
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “The scale is making me crazy. What should I do?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “I don’t have a fullness cue. How do I know when I’m supposed to stop eating?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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How many times have you said to yourself: “I’ll feel confident when I lose this weight.” “I’ll feel confident when I can fit into this old pair of jeans.” “I’ll feel confident when I’m finally in a committed relationship.” While there’s nothing wrong with desiring any of those things, the truth is, anything worth having takes time to achieve. And if you want to become more confident sooner than later, you have to start acting as the future version of yourself even before she has manifested. As nice as it would be to wave a magic wand and all of the sudden become your most confident self, it doesn’t work that way. Because building true, unshakable confidence, regardless of where you are on your journey, comes from doing the damn thing. It’s pushing your limits and getting out of your comfort zone. It’s developing self trust because you keep the promises you make to yourself. It’s taking the uncomfortable action because it’s the action that will make you proud. It’s re-writing the stories you’ve been telling yourself by becoming competent at the thing you didn’t think was possible. You don’t think your way to being more confident You act your way towards it. It’s not fake it until you make it, it’s BE it until you SEE it. Tune in to the newest episode of the Decades of Strength Podcast to discover the ways you can start building more confidence TODAY. And feel free to borrow some of our own confidence in self belief until you fully embody yours. Because if you can see it in someone else, it means that it is available for you, too.
Be sure to subscribe in iTunes so you never miss an episode! We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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In case like everyone else you’re #boredinthehouse, we put together this cheat sheet for you.
Even when not under lockdown rules you might find yourself reaching for food to bring you joy because you have a distinct lack of other interests outside of work/fam/food.
Sound familiar?
We get it. There was a time in my life when I left a candy bar next to me when I went to sleep so that I had something to look forward to the next day.
There’s nothing wrong with enjoying tasty food. But that should be a small slice of the pleasurable experiences you have in a day.
Tune in to the newest episode of the Decades of Strength Podcast to hear how you can add fun to your life!
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There seems to be a common misconception that in order to get results on a fat loss plan, you must be miserable in the process. Think only eating chicken and broccoli, forgoing all of your favorite foods, and doing hours of cardio to burn as many calories as possible. But we’re gonna let you in on a little secret... It doesn’t have to so hard and it DOESN’T HAVE TO SUCK!!! Tune into this episode to find out how!
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👋🏻Hands up in the comments section if have been struggling with the same problem for a while.
Maybe it’s your weight loss journey(pesky 5-10 lbs just keeps re-appearing) or your life is so chaotic you're burnt out but you can’t see the solution or you just don’t understand why you keep saying "I want to..." then sabotaging yourself.
Whatever your struggle each of us have been there feeling like we should have the answer and feeling frustrated because no one else seems to struggle.
But here’s the thing our friend this self-imposed expectation that you SHOULD know everything and if you don’t you should be able to figure it out on your own is costing you the results you 100% deserve in your life.
Maybe not costing you forever but definitely delaying them because let’s be real the internet is a crazy confusing place, there is so much information available it can be overwhelming which can often trigger a“I’ll do it tomorrow” response, which delays your results more day by day.
This is why all of us have invested numerous coaches and mentors because we don’t have the time to waste trying to figure EVERYTHING out, like seriously something that could take you/us 6 months to figure out could be given to you in 5 minutes by the right person!
And that's not all they can also help you get an insight to your blind spots, we all have things that we just don't see no matter how hard we look and those things can really hold you back! And no one has time for that!!
So Tune in to the Decades of Strength Podcast to hear more about about how our own personal investments have helped us transform and ways you can self invest which don’t involve $$.
We know self-investment can be scary but how long are you prepared to keep struggling with the same damn thing? Imagine what life would feel like without that struggle then you will see self-investment may be scary but also beautifully transformative.
Head to my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review.
Be sure to subscribe in iTunes so you never miss an episode! We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “How to stay on track if your partner or family has different goals?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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Whether you’re rigging up workouts with just your bodyweight and household objects or you have a full rack of dumbbells at home there are some techniques you can use to make almost any exercise harder without adding more weight. This episode has got you covered!
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “How do I not ruin my progress while working from home?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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YOU probably dealing with a lot of uncertainty and disruption in your life and it’s OK to say “this sucks” “this is hard” “I’m sitting in struggle town right now”.
Every one of us having our own adjustment period and wherever you are at right now just know that’s ok.
But our mission for this episode was to help bring some glimpses of hope to your life.
To help you shift your focus from the stressed and worried thoughts dominating your attention right now that are leading you to find ways to justify behaviours that if you were being honest are not helping you to feel good or cope with things better.
You know what we’re talking about;
👉🏻Spending more time in the fridge rummaging around for that ideal snack to help you feel more in control of your life. 👉🏻Drinking your nightly wine telling yourself “I need this during these stressful times.” 👉🏻Not moving or working out at all telling yourself “the gym is shut so I can’t do anything ” “walking isn’t worth it!”
We want to empower you to use this time in a positive way by helping you see what you can control and we share examples of ways you could actually come out the other side of this understanding yourself better and having developed BETTER HABITS or at least maintained the ones you already developed before Corona swept the world. ⠀ We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “What are the best quick and easy breakfasts?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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There is nothing special or magical that happens to calories at night to make them more fattening. 100 calories at 10 PM is the same as 100 calories eaten at 10 AM so nighttime eating only becomes a barrier to fat loss only if you end up eating more calories than you should be to maintain a calorie deficit. But what’s more important is, to be honest with yourself about what is your motivation behind the nighttime eating. All of us have either personal experience or experience through clients of nighttime snacking being used to stuff down feelings of boredom, loneliness, unhappiness. Or in fact, any other feeling that is uncomfortable to sit with and may require you to admit that there is deeper rooted problem driving your nighttime eating. In this episode, we cover a wide range of ideas to help you overcome the night time munchies including; ⠀ 🌙 Budget calories for a nighttime snack. If you prefer eating at night, then do it! Eating in a way you enjoy and find easy to manage means you’ll be more likely to stick with it. ⠀ 🌙 After your last planned meal or snack of the day brush your teeth and use mouth wash. ⠀ 🌙 Stay out of the kitchen! Even better, stay on a different floor than the kitchen if possible. ⠀ 🌙 Getting out of your own head and figuring out what you’re really searching for when you feel the need to eat through journalling or in the words of miss Marci “just drink your tea and go to F**king bed!! We hope you love the episode What helps you to curb night time over-snacking? Head to my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode! ⠀ We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “What‘s better, high carb or high fat?”
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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There’s nothing better than that sense of pride you feel when your head hits the pillow at night and you know you showed up for yourself throughout the day. That despite the stress of life, you kept the promises you made to yourself and executed on what you needed to accomplish to move you closer to your goals. We know that's possible for you. And the easiest way to do so is by taking control of your morning from the minute you open your eyes. What you do first thing sets the tone for the rest of your day. If you start your morning from a calm, grounded place, having already achieved some small wins, you're more likely to make the choices that best serve you as the day goes on. But if you’re hitting snooze multiple times, taking care of others before yourself, and rushing to get ready so you can get out of the door on time, you'll likely feel like a frazzled mess the rest of the day. And nothing good happens from that place. Tune into this weeks episode for tips and tricks to make your morning routine easy, quick and life changing! ⠀ We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness
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THIS WEEK’S QUESTION: “What Should I Look for in a Coach?”
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Are you familiar with the phrase, “Fail to plan, plan to fail"? It can be applied to all areas of your life. Yes, even your workouts. The best way to ensure you’re progressing from all your hard work in the gym is to follow a structured plan that is aligned with your goal. If you've been spinning your wheels and don't know where to even start when putting together your own routine, this episode has you covered! We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟
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THIS WEEK’S QUESTION: “How Do I Get a Smaller Waist?”
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Self sabotage is the silent killer of your goals. And it’s sneaky in the sense you often don’t realize you’re doing it. Tune into this weeks episode to learn why you sabotage and how to stop!
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “Do I Need Diet Breaks?”
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The real trick to building healthier eating habits is to set up your environment so that it doesn’t require much thought & doesn’t have you feeling tempted by your favorite trigger foods.
Keep healthier foods in plain sight. Store protein/veggies at eye level in the refrigerator. Keep fresh food out on the kitchen counter. If it’s in your house, eventually you will eat it. If you keep higher cal foods in the house, at least keep them out of sight. Store them in smaller, opaque containers or in a part of the house you don’t access often.
They might not seem as obvious, but here are a few other environmental pieces that can affect your ability to achieve your weight loss/fitness goals:
👉 Curate your social media feed with intention. Follow people who uplift & help you, not those who make you feel like you can’t measure up (whether that’s their intention or not.)
👉 Surround yourself with supportive people. Ever heard the saying “you’re the sum total of the 5 people you spend the most time with?” Not sure that’s evidence based, but anecdotally speaking we’ve seen the power of the attitude & aspirations of our immediate circles to influence us (both positively & negatively.) Side note: your circle doesn’t have to just include those in your immediate vicinity anymore with the power of social media:)
👉 Ask for what you need & set firm boundaries. You have way more power than you might have yet tapped into to shape your environment. It comes down to you being clear on your boundaries & needs (both with yourself & others.)
👉 Keep your spaces clean & organized. An uncluttered environment can go a long way towards giving you the mental bandwidth to make decisions that will serve you.
If you haven’t already, please rate & leave a review. Be sure to subscribe in iTunes so you never miss an episode.
We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “How Do I Stay on Track in College or when I’m With My Friends?” asked by: @cbananu
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Things we want but can’t have: ⠀ 👉Teenagers who never eye roll & huff out of the room. 👉Zero calorie cookies. 👉An exact starting number of calories to eat for weight loss. ⠀ It’s all plug and play my friend. You find the number (more a range of numbers) that works through trial. The formula I’ve given here will get you a good starting point for that trial. Relax if it’s a little different than another formula you’ve seen. Remind yourself it’s all just a good estimate. ⠀ Take the number you figure here and use it consistently for 4 weeks. By that I mean hit your target daily including weekends for that period of time, preferably while weighing your food as often as possible and accounting for licks, bites, tastes and sips. ⠀ As you do this weigh yourself daily and keep track of those data points. After 4 weeks look at the trend in your weight. Is it down? Don’t worry about daily fluctuations. Those are 100% normal and expected. Look at the overall trend. A good average rate of progress is half a pound to two pounds per week. So after a month, have you lost 2 pounds? If so you’re on the right track. If not, adjust your numbers down slightly and go again. ⠀ Remember that the scale is only one measure of progress. Use progress pictures, circumference measurements and fit of clothes in combo with your weight to evaluate your progress. ⠀ One note about choosing your goal weight. It doesn’t have to be your ultimate goal weight if you have a lot to lose. So if you’re 250 pounds and want to get to 150, you might not want to choose 150 as your goal weight (but you could.) You could choose an intermediary goal, say 200 or 210 pounds. ⠀ So let's wrap up with just a reminder that’s all plug & play and you can’t mess this up if you keep going! Don’t you quit.
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “Does fasted cardio burn more fat?” asked by: @hc.ig
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𝐅𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬? Wishing you were seeing results faster than they are? If so, it might be time to get honest about your consistency. It’s common to blame the program, when in reality, it’s most often yourself you need to point the finger at. So before you hop on the next latest fad or choose to give up all together, try first being 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭. Achieving a goal is the result of executing the necessary habits day after day after day. Boring? Yes. Effective? Absolutely. 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐟𝐥𝐞𝐞𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐜𝐚𝐧’𝐭 𝐛𝐞 𝐫𝐞𝐥𝐢𝐞𝐝 𝐮𝐩𝐨𝐧. Instead of relying on it, create discipline by building good habits and taking action when you don’t feel like it. Overhauling your entire lifestyle is overwhelming and you’re more likely to give up all together because it feels so hard. Pick one habit to change and work on that until it feels easy. Find a diet and exercise program you enjoy. If what you’re doing makes you miserable, you won’t stick to it for long. Love carbs? Probably don’t want to try keto. Hate running? Training for a half marathon isn't gonna last long. 𝐅𝐚𝐢𝐥𝐢𝐧𝐠 𝐭𝐨 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐭𝐨 𝐟𝐚𝐢𝐥. Schedule your workouts and pack your gym bag the night before. Do some meal prep a few days a week so you always have healthy meals ready to go. 𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐛𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲 𝐨𝐟 𝐠𝐨𝐨𝐝. If you stay on track 80-90% of the time, you can be less than perfect 10-20% of the time and still make progress. 𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐬𝐥𝐢𝐩 𝐮𝐩? 𝐅𝐨𝐫𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐫𝐢𝐠𝐡𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤. Celebrate every win. Those positive feelings will keep the momentum going. Think back on why you started this journey and remember how good it will feel once you've accomplished your goal and are finally the person you want to be! Tune in to the full episode for more ways you can increase your consistency. If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode! ⠀ We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness
stayontrack #howtostaymotivated #consistency #worryfree #WorryLessLiveMore #worryless #havefaith #faithoverfear #controlfreak #controlwhatyoucan #perspectiveiseverything #mindsetshift #fatlosstips #weightlosssupport #howtoloseweight #howtolosefat #howtogetfit #healthyhappylife #losingweightfeelinggreat #overwhelmed #stressrelief #stressfree #stressmanagment #mindsetshift #fitnessmindset #healthymindhealthybody #healthymindset
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “What‘s the First Thing I Should Do to Start Getting Healthier?” asked by: @kathyswusa
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In a bit of a fitness rut? You’re not alone. We have all four been there (some of us quite recently.) ⠀ In our latest episode of the Decades of Strength Podcast we share with you strategies that we’ve personally used to get out of our deepest ruts.
We’ve listed a few on the graphic here:
1️⃣ Remember why you’re training in the first place. Check in with yourself on your goals & priorities. It’s ok if they change! Be clear in your mind as to what you want to achieve & why.
2️⃣ Rely on habits & dedication instead of motivation. The “m” word gets thrown around a lot, but the harsh reality is you just won’t feel motivated all of the time. Stop waiting for motivation. It may come, it may not. If it does, bonus! If not, rely on good habits (you are building those, right?)
3️⃣ Ensure accountability/tell others your goal: A friend to meet you at the gym, a coach, even an online friend/community to check in with and cheer you on.
4️⃣ Track your progress. Seeing how far you’ve come as well as a path to where you want to go is a great strategy to prevent a rut. It keeps things fresh & interesting.
5️⃣ Make an action plan. “Structure leads to freedom” as Marci so eloquently put it on the podcast. Consistently showing up at the gym without a plan is a one way ticket to Rut city. Hire a coach, buy a plan, join a membership group that includes a plan. Just show up at the gym plan in hand, ok?
You won’t be in this rut forever. No one ever is. It’s a stage, like when a toddler will only wear orange or eat things that start with the letter Q. It’ll pass.
Remember to tune in to the full episode for more details on how to de-rut yourself and to hear our personal experiences.
Head to the Decade's link in my highlights tab to find the episode and if you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode! ⠀ We love & appreciate you!
🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts ⠀ Follow Marci: @marcinevin ⠀ Follow Sarah: @sarahdufflifestyleandfitness ⠀ Follow Kim: @kimschlagfitness
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “Do I really need rest periods or rest days?” asked by: @sofiability
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Do you think YOUR true happiness can be found by making changes to your body, having the latest beauty treatment or using makeup which promises to change your life by making you “flawless” and “perfect”?
From our personal experience and from working with 1000’s of women between us, we know that some of you believe it will.
“If only I could lose this 10lbs then I would be happy” “When I have perfect skin that’s when I’ll be happy” “If I could grow my butt that's when life will be happy ”
These things bring a temporary elated happy feeling, they give you a confidence boost, they make you feel nice but the reality is they are only a sticking plaster.
If you are not at peace in your mind about who you are, if you aren’t living a life that fulfils you or you don’t love and respect who you are inside and out, then no amount of hair dye, facial treatments, lip gloss or surgery will change that.
At the end of the day you can do whatever you want to YOUR body, seriously it’s no one else’s biz.
But you have to manage your expectations of how the outcome will truly impact your life.
Being aware that your whole life will not transform into this happy magical place just because you lose weight and have perfect skin.
Yes, they can make you feel good along the away but they cannot change the relationship you have with yourself inside your mind and that's where the real happy lives.
In this episode we have an open conversation about;
👉🏻Our own beauty enhancements from the tame to the slightly more extreme! 👉🏻Our struggles with the pressure to be perfect and harsh self judgement. 👉🏻The ageing process and whether you should just embrace it or fight it to the death!
🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts ⠀ Follow Marci: @marcinevin ⠀ Follow Sarah: @sarahdufflifestyleandfitness ⠀ Follow Kim: @kimschlagfitness
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “Do You Need to Track Protein” asked by: Jenny
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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We’re taking a deep dive into a hot topic today.
If you’re ready to get real about your relationship with alcohol and it’s impact on your ability to reach your fitness goals,this episode is for you. ⠀ We share both our own (raw & intimate) personal experiences as well as our experiences coaching clients in managing alcohol while losing weight. ⠀ What is alcohol’s role in your life? Do you use it as a reward after a hard week? “Ahh, I deserve this glass of wine.” Do you use it as an emotional crutch? Maybe you feel anxious in social situations? Is your social scene/friendship group based heavily on drinking-centric plans? ⠀ We address these dicey topics and provide specific strategies you can use to navigate weight loss and alcohol. Like practically everything else with weight loss, it’s rarely just about the food (or in this case, the drinks.) ⠀ Join us for a frank discussion (as well as a few good laughs as per usual 🤪) ⠀ 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts ⠀ Follow Marci: @marcinevin ⠀ Follow Sarah: @sarahdufflifestyleandfitness ⠀ Follow Kim: @kimschlagfitness
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “Can You Lose Fat and Gain Strength Simultaneously” asked by: Shiny Penny
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There are exactly 8 weeks 5 days till Christmas and right now you have 2 choices!👇🏻 ⠀ 1️⃣You can see these weeks as an opportunity to still make a positive impact on your health and fitness so when Jan 1st hits, you aren’t starting from scratch again! you’ll just be continuing on the journey 🤗 ⠀ 2️⃣Or you can opt to let the chaos & coldness of this crazy season derail any progress you’ve made so far or use this as another excuse to not even start trying to make positive changes. ⠀ “It’s just not the right time for me to start eating vegetables and moving more, too many parties to go to, and I don’t want to catch a chill!” ⠀ Harsh Truth: The time will never be right, there will always be an excuse! (it’s never the right time to have a baby either 🤪) ⠀ It’s time to stop letting your excuses be bigger than your goals!!! Girllll you got this!! ⠀ In this weeks episode, we talk about the common struggles & excuses we hear from clients around this time of year (and some we’ve used ourselves!). ⠀ We outline some of our go-to strategies for helping to keep your health and fitness mojo up in the cold winter months, when there are delicious temptations and excuses not to start or just keep up normal day to day habits everywhere! ⠀ If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode! ⠀ We love & appreciate you ever so much! ⠀ 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness
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TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!
THIS WEEK’S QUESTION: “How Do I Successfully Transition to Maintenance?” asked by: Isa
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🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness
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This was an eventful summer for us!
Kim spent a few weeks road tripping down the East coast with her family.
Sam, Sarah, and Marci spend a week galavanting through London and Paris.
Plus a few random adventures here and there that had the ability to throw us off our game.
But we were all able to stay on track just fine.
On this week’s episode of The Decades of Strength Podcast we share our own tried & true tactics for successful, stress free vacation eating. Along the way we let you in on our own past struggles with travel diets: skipping trips out of fear of getting fat, extreme overindulgence & everything in between.
If you’re tired of being fearful of gaining weight on vacation, if you’re ready to be done with feeling out of control around food while traveling, you’ll want to give this episode a listen.
We give you actionable strategies for your mindset, your meals, your movement & even your re-entry into post-travel life.
Don’t let another trip come and go before you get a handle on this!
If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode.
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Let’s not sugar coat it. Change is hard.
Whether it’s other people in your life trying to sabotage your efforts, or the voice inside your own head doing the same.
We all have stories that we have created in our mind as to why we can’t move forward in our life. And the more we choose to believe them, the harder it will be to create the lasting change we desire.
In this episode, we talk all about the struggles we had to overcome as we created the new version of ourselves. And we give you the tools for how to do the same.
You’ll walk away with the confidence to know that you have the ability to rewrite your story at any time. And once you do, you will be powerful beyond measure and on the road to change your life for the better, once and for all.
If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode.
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Growing up, did your parents or caregivers force any food rules upon you?
Maybe you had to finish everything on your plate before you could leave the table.
Or perhaps you couldn’t have dessert until you finish all of your dinner.
Do any of those sound familiar?
And if so, do you find yourself continuing to cling to these rules, even if they may no longer be serving you?
In this week’s episode we talk all about common food rules and how they can lead to some unhealthy behaviors that either keep you feeling restricted or hold you back from making progress towards your goals.
But wait, there’s good news! You are the adult now. Which means you get to re-write your food rules story and create ones for yourself that give you the freedom to make the choices that will best serve your body and soul.
Food Rules:
FInish your plate No dessert if you don’t eat your vegetables No soda or sugary treats No snacking in between meals Make sure you snack in between meals so you don’t get hungry Ask before eating anything Seconds aren’t allowed
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Are your weekends your weak-end?
Do you find yourself being so restrictive with your diet during the week, but come Friday night, all bets are off?
Does it ever feel like you’re using the weekends to escape from a life that stresses you out or has you feeling unfulfilled?
Do you have a hard time creating boundaries for yourself around the weekends, or do you find yourself following the crowd to fit in with what everyone else is doing?
We’ve found that the majority of our clients are in complete denial about just how much the weekends can impact their progress. Even if it they are killing it in the gym and nailing their nutrition during the week. While a few days of overindulging might not seem like it would make much of a difference, your weekend behavior can be one of the greatest forms of self sabotage.
If you’re ready to get a handle on your weekends once and for all, you won’t want to miss this week’s episode.
In this episode, we share:
Our own experiences with the weekend eating and drinking. Both in what we used to do that kept us stuck and how we navigate them now.
Why your weekend behavior can absolutely hold you back from reaching your weight loss goals.
How to re-write your own weekend story so that you can enjoy yourself without ruining all of the progress you made during the week.
If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode.
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Do you ever feel like there is so much information out there around fitness and nutrition that you don’t even know where to start? Do you feel overwhelmed by conflicting advice to the point that you end up not taking action at all? Or have you been following a diet and exercise plan for a while now but are continuing to spin your wheels?
If so, we get it. Because we have all been there. It took us years, and many mistakes along the way, before we finally found a way of eating and exercising that was sustainable, enjoyable, and finally got us results!
We want to take the feelings of overwhelm and guesswork out of the equation for you, so that you don’t have to waste any more of your precious time or mental energy scouring the internet for the perfect plan, or falling victim to really bad advice.
In this episode we share how we got started and the horrific things we believed and tried along the way. But more importantly, we give you tips and tools you need to start taking action immediately so you can finally get those results you’ve been working so hard for.
If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode!!
Follow Sam: @saltylifts
Follow Marci: @marcinevin
Follow Sarah: @sarahdufflifestyleandfitness
Follow Kim: @kimschlagfitness
Send in a voice message: https://anchor.fm/decadesofstrength/message
Do you hate the thought of putting on a bathing suit? Do you try to cover up your cellulite because you fear other people will judge you? Or worse, do you avoid social situations all together because you’re ashamed of how your body looks? If that sounds like you, don’t worry, we’ve got you, boo! Each of us wasted far too many years and missed out on countless opportunities where we could have been making memories because we didn’t want to be seen in a bathing suit. And we don’t want that for you. If you’re ready to finally feel confident in your skin, this epidote is for you! We are here to let you know that EVERY BODY is a bikini body. In this episode we share:
The sad (so many precious moments missed)
The surprising (one of us didn’t put on a bathing suit for almost 7 years!)
And the downright hilarious (two-toned skin could actually become all the rage.)
You’ll walk away from this episode with the tools you need to feel like your most confident self. We want you to rock that bikini loud and proud and soak up every last bit of summer.
If you haven’t already, please go ahead and leave a review and subscribe in iTunes so you never miss an episode!
Follow Sam: @saltylifts
Follow Marci: @marcinevin
Follow Sarah: @sarahdufflifestyleandfitness
Follow Kim: @kimschlagfitness
Send in a voice message: https://anchor.fm/decadesofstrength/message