Not Your Quick Fix: Recent Episodes
Kara Goss & Kylie Kaiser
This podcast is where you’ll find nutrition and fitness education, inspiration, and entertainment. Get ready to improve physically, mentally, and everywhere in between.
Your hosts, @kylie_uplifts and @karagoss_rd, have not only gone through their own internal AND external transformations, but they also have years of professional experience helping other individuals change their lives starting with proper health and nutrition.
Today, Kara and Kylie are releasing their final episode of the NYQF Podcast as you know it. This was not an easy decision to make, but one that feels extremely in alignment with both of them, as Kylie is shifting further into the comedy space.
Not to worry, though, Kara will be taking a couple month hiatus, then will return by herself to take over the podcast and continue providing you with all of the education surrounding functional health, nutrition, fitness, mindset, and everything in between (alongside guest experts in the industry!)
This podcast has conveyed the immense growth of who Kara and Kylie have become over the past few years, and they are SO incredibly grateful to their listeners and guests who have helped grow this podcast. Tune in to this episode for more details and what's to come!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Stay Connected with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Website: karagossrd.com
Stay Connected with Kylie:
Upvote Kylie's Show: https://do512.com/events/2024/8/24/new-faces-of-austin-comedy-tickets
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, we welcome Page Thorla to the podcast! Page is a Registered Dietitian Nutritionist and NFPT Certified Personal Trainer. She is the head of nutrition for Progressive Performance, offering both full-time coaching and nutrition consults!
Page joins the podcast for a discussion surrounding tracking macros through motherhood and handling food / body talk around your children. For many moms, it can be difficult to prioritize tracking their food and nutrition goals during motherhood (especially in the early years). Page shares insight on why tracking macros is so important and how she prioritizes nutrition / tracking through the busyness of her life as a mother of three.
The girls also have an extremely valuable conversation about how to navigate tracking food around your kids, ways to discuss nutrition in a positive way, and being cognizant of the way we treat and speak to our bodies / what we model in front of our children.
This episode is full of applicable tips for anyone going through a busy season of life or anyone who has littles around (whether they be children, nieces / nephews, grandchildren, cousins, etc).
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
Connect with Page:
Instagram: https://www.instagram.com/pagethorla/
This week, your hosts are back to chat all about supplements! Kylie and Kara know that many companies, influencers, etc. like to advertise a "magic" supplement that helps you reach your goals easier than others, and that many individuals on their journey are searching for that "one thing" that can help them...
...But this episode is not about a magic supplement to fuel your weight loss. Instead, your girls break down their top six supplements to help provide a healthy foundation for your health and fitness goals. Remember, supplements are intended to SUPPLEMENT your journey -- not to be the magic solution.
Listen to this episode to hear Kylie and Kara's Top 6 recommendations, why they're helpful, the recommended dosages for effectiveness, and their most trusted brands!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, we welcome Julissa Edwards to the podcast. Julissa is a licensed psychotherapist, mindset coach, and spiritual healer who combines science and spirituality to help individuals achieve their full potential.
Julissa joins the podcast for a discussion surrounding inner child healing, reconnecting with yourself, and the complexities of motherhood. Together, the ladies dive into defining your inner child, building awareness around and applicable tips for healing your inner child / working through trauma, and how our younger years can form thoughts and patterns through adulthood that can reflect in your daily life, relationships, health, work, parenting, and more.
With a holistic approach that integrates mind, body, and soul, Julissa empowers listeners of this episode to create space for their past self while cultivating growth for the future.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
Connect with Julissa:
Instagram: www.instagram.com/julissa.edwards_counseling/
Reclaiming Motherhood Program: https://reclaimingmotherhood.co/register
In this episode, your hosts are back from a weekend spent together in person and they're chatting all about red flags... of the fitness industry.
It's no secret that you can find health and fitness "tips and tricks" in every corner of the internet, and that there are tons of influencers online trying to sell you on the "right" method or supplement. So, this week, Kylie and Kara want to help you identify red flags in the content you're consuming to help you choose the right creator (or coach) to trust.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, your hosts welcome online fitness and health coach, Shelby Sassin, to the podcast!
Shelby shares how she got her own start in the health and fitness world, and how her struggles with healing her hormones post-birth control was a pivotal moment in both her own views on fitness and how she serves her clients.
Kylie, Kara, and Shelby discuss muscle-building, women's fears around it, and why they're misplaced. They dive into the REAL ways to build your glutes, how to effectively structure your training and nutrition to build muscle as a woman, and other tips to help you get that "toned" look you want. If you struggle to build muscle or fear getting “bulky” — this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
Connect with Shelby:
Instagram: Instagram.com/shelbysassinfit
This week, your hosts welcome Gabrielle Palmeri to the podcast. Gabrielle is a Registered Dietitian specializing in GI health, general nutrition concerns, and improving your relationship with food!
Gabrielle joins the podcast to answer some of the most frequently asked questions about gut health and break down some common misconceptions.
Together, Kara and Gabrielle dive into topics like cutting out dairy and gluten, different types of fiber, the Low FODMAP Diet, lactose intolerance, constipation, acid reflux, probiotic use, various types of protein powders, and more! The girls break down the science behind many of these topics to give you applicable items you should actually be focusing on when it comes to gut health.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Gabrielle:
Instagram:
https://www.instagram.com/dietitian.gabrielle/
Tiktok: https://www.tiktok.com/@dietitian.gabrielle
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, your hosts welcome Maddy Martinez to the podcast. Maddy is a beginner lifting and fitness coach who's gone through her own complex autoimmune journey!
Maddy joins the podcast to tell her story of being misdiagnosed with an autoimmune disease and the struggles she faced with doctors / conventional healthcare throughout her journey. She dives into symptoms like joint pain to the point that she could not walk, fungal overgrowth, weight gain, and more.
The girls discuss how Maddy went about treating her autoimmune symptoms from both a conventional and holistic standpoint, coming off her HUMIRA medication, and why it's so important to be an advocate for your own health.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Maddy:
Instagram: https://www.instagram.com/maddy.nourishandlift/
Start to Lift Program:
https://nourishandliftpgh.activehosted.com/f/54
Podcast: https://podcasts.apple.com/us/podcast/kinda-hot-kinda-healthy-with-maddy-martinez-and/id1712327132
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
In this week’s episode, your hosts are diving into a topic that many individuals struggle with — acne.
Acne can be a painful, uncomfortable, and frustrating issue to deal with. Kylie and Kara are here to break down some of the most common root causes of acne to help you understand why you may be struggling. The girls also provide ways to discover which root cause may apply to you and what you can focus on to holistically improve / manage your acne.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
In this week's episode, your hosts are deep diving into metabolic adaptation!
"Metabolism" is a frequently used word in the fitness industry’s marketing, and Kylie and Kara break down exactly what your metabolism is, how it works, and everything you need to know to optimize it.
They share how dieting impacts your metabolism and why your metabolism “adapts”, why a reverse diet is so crucial after a dieting phase, the hormonal impact of metabolic adaption, and more!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, your hosts take a small break from health, fitness, and mindset content to bring you the type of podcast they often joke that they are... a Taylor Swift podcast.
Long-time listeners know that Kylie and Kara are Swifties and even attended The Eras Tour together last summer, and this week they have a fun bonus episode for their fellow Taylor Swift lovers (or maybe just for anyone wondering what all of the hype is about!).
They do a deep-dive on Taylor's latest release, The Tortured Poets Department (TTPD) -- including their favorite songs, least favorite songs, their thoughts on who the songs are about, literary/lyrical analysis and hidden meanings in many of the tracks, and so much more.
Your hosts had a blast doing this episode, and hope that you enjoy the fun, too! Don't worry -- they'll be back next week with more of your usual content :)
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, your hosts welcome Meredith Paci to the podcast. Meredith is functional health and wellness coach, the co-founder of Fortify Health Coaching, and an absolute wealth of knowledge!
Meredith joins Kylie and Kara for a powerful conversation about women's health and fitness journeys as they age, and as they approach perimenopause and post-menopause.
They cover when menopause starts for most women, the most common symptoms, struggles, and hormonal fluctuations, how menopause impacts weight loss, and what shifts can be made in your lifestyle and routines to help with this adjustment. They also dig into the general "dread" surrounding menopause and how women can shift their mindset to a more positive one.
This episode is incredibly valuable, and an empowering resource for women who are physically or mentally struggling with menopause and/or aging in general. This serves as a launching pad to shift the negative narrative that so many women have around this period of their lives.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Meredith:
Instagram: www.instagram.com/mere.paci
Podcast: https://podcasts.apple.com/us/podcast/unnamed-and-untamed/id1586470891
Website: https://www.fortify-health.com/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
This week, Kylie and Kara welcome their friend, Alex Allen, to the podcast!
Alex is a "No BS” online health and fitness coach. She joins your hosts to chat about the ways her health and fitness journey has matured and changed over the years, shifts she's made in her mindset to create a more sustainable lifestyle and move away from diet culture, and how she's helped her clients do the same.
They also dive into comparison on social media, and the internet trolls that love to live both in the comments section and who create content themselves. Alex discusses how to handle these people and navigate your journey despite those who may be trying to bring you down.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Alex:
Instagram: www.instagram.com/thealexallen
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@kylie.kaiser.comedy13
In this week's episode, Kara and Kylie welcome Kara's friend, Laura Gillikin to the podcast! Laura is a fellow online Registered Dietitian specializing in weight loss and functional health for busy women!
Laura joins the podcast for an extremely helpful episode on all things meal planning and making food FUN again! Many times, people give up on their nutrition goals because they feel overwhelmed by what to eat or simply because they're just bored with food. We're here to change that!
Laura helps us break down how to meal plan instead of meal prep (especially as a busy woman), how to know what to buy at the grocery store, foundational components that each meal should have, how to make old meals feel new, how to pack more fiber and protein into your meals, staple food ideas, and more!
This one is PACKED with nutrition ideas and tips that you don't want to miss!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Laura:
Instagram: www.instagram.com/busygalnutrition Website: https://busygalnutrition.com/
Facebook Group: https://www.facebook.com/groups/busygalnutritioninnercircle
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kylie and Kara are breaking down the pros and cons of the popular challenge "75 Hard."
As we head into warmer months, many individuals start panicking about not yet having their "summer body" and consider challenges like 75 Hard without understanding the potential consequences, or having the knowledge to successfully try a more sustainable solution.
Your hosts go over rules of 75 Hard, the aspects of it they agree with, and of course, the red flags.
If you've been debating if 75 Hard should be your next move, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/kyliekaisercomedy13
In this week's episode, Kara and Kylie welcome Kara's friend, Joey Gast to the podcast! Joey is a Registered Dietitian, online nutrition and fitness coach, and simply a wealth of knowledge!
Joey joins the podcast for a juicy episode on 8 of the most common nutrition and fitness misconceptions! Together, Kara and Joey dive into topics like metabolic adaptation, intermittent fasting, net carbs, diet soda, cellulite, meal frequency, reverse dieting, gaining muscle, and more! Joey breaks down the science behind many of these misconceptions and what you should ACTUALLY be focusing on to reach your body composition goals.
This one is PACKED with insight that you don't want to miss!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Joey:
Instagram: https://www.instagram.com/joeythedietitian/
Fit Take Podcast:
https://podcasts.apple.com/us/podcast/fit-take-with-joey-gast/id1497190047
Facebook Group:
https://www.facebook.com/groups/fatlosscyclingsecret/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kara and Kylie dive into natural ways to track your cycle to help prevent pregnancy without hormonal birth control, as well as how you can track ovulation for trying to conceive!
Your hosts cover how to know when you're ovulating, when you can get pregnant, understanding your body’s biofeedback signals, and other alternate natural methods of pregnancy prevention.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week's episode, Kara and Kylie welcome Sarah Bishop, to the podcast! Sarah is an online health and fitness coach with a diverse background in functional health, bodybuilding, and who has her own history with an eating disorder. She is also the co-owner of Fortify Health Coaching.
Sarah joins the podcast to discuss her journey with anorexia and the steps she took to overcome it. Together, the girls dive into what anorexia looked like for her, where it stemmed from, what her recovery process was like, and the professionals she worked with. Sarah discusses the negative biofeedback and symptoms she experienced with her body during this time. She also breaks down the important role that tracking macros, educating herself on what food does for the body, and getting into strength training / building muscle played in her journey.
Sarah is a wealth of knowledge when it comes to all things health and fitness, and there are tons of valuable nuggets in this episode, whether or not you struggle with an ED.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Sarah:
Instagram: https://www.instagram.com/sarahfordbishop/
Fortify Health Website: https://www.fortify-health.com/
Eating Disorder Resources:
National Eating Disorders Association
Alliance for Eating Disorders
Project Heal
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week's episode, Kara and Kylie welcome Kara's friend, Olivia Castellanos to the podcast! Olivia is an online Registered Dietitian who specializes in mindful eating, confidence, and disordered eating.
Olivia joins the podcast for an incredibly valuable episode. Together, the girls dive into the importance of an "all foods fit mentality" and why a healthy relationship with food is so crucial, even when wanting to lose weight. Olivia also discusses how she has cultivated massive confidence in herself / her body and gives listeners tip on how to be their most confident self, how to let go of other people's opinions, and how to dig into the deep-rooted mindset issues that may be holding you back from reaching the goals you're looking to achieve.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Olivia:
Instagram: https://www.instagram.com/oliviajoycastellanos/
Liv Confidently Podcast: https://podcasts.apple.com/us/podcast/liv-confidently/id1663034498
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kylie and Kara welcome their good friend, Jasmine Barber, to the podcast. Jasmine has worked as a pediatric ICU nurse for eleven years, and joins your hosts for a chat about how she has balanced her health and fitness goals with a hectic nursing schedule.
Jasmine formerly competed in bodybuilding as well, and had to balance that during her time not only working as a nurse, but also working night shift. She shares some ways that she made her nutrition work, how she scheduled her workouts through the week, and the mindset required to make it all happen. Jasmine also shares how she has reshaped her life since leaving competing, and the ways that she maintains a healthy relationship now with her body image, her mindset, and her health and fitness routines.
Kylie, Kara, and Jasmine also discuss conventional medicine, and how Jasmine felt working in the conventional medical space as someone who is well-versed on holistic and functional health practices. They dive into the importance of both, and the balance they hope individuals can find and have access to.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/kylie.kaiser.comedy13
TikTok: https://www.tiktok.com/@heyitskylie_13
Your hosts are back this week to discuss a very nuanced conversation: how to have self-love and respect while still desiring healthy weight loss.
One of the most important aspects of a health and fitness journey is being able to accept yourself and your body at every stage, even when you desire to change your body. The ladies walk you through some important items to be aware of and think about when wanting to change your body composition, and how to go about this process in a way that still honors your body and prioritizes self-love + acceptance.
Related Episodes:
Episode 88: Disordered Eating: Our Stories with Binge Eating, Guidance, and More
Eating Disorder Resources:
https://www.nationaleatingdisorders.org/
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week's episode, Kylie and Kara welcome Nicole Nyerick to the podcast! Nicole is an Integrative Dietitian, specializing in gut health, hypothyroidism, and PCOS.
Nicole joins Kara and Kylie for a deep dive into Hashimoto’s Hypothyroidism. Nicole shares her own journey with thyroid health and her Hashimoto's and thyroid cancer diagnosis. Together, your hosts and Nicole discuss the signs and symptoms of Hashimoto's, how to test for it, the most common triggers and root causes of Hashimoto's, and specific nutrition recommendations for those with the diagnosis. They also share specific tips and strategies that can be implemented in terms of lifestyle, exercise, environment, managing GI health / testing for underlying GI issues, and more.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Nicole:
Instagram: https://www.instagram.com/nicolesnutrition
Website: https://www.nutritionwithnicole.com/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts welcome Registered Dietitian and online health and fitness coach, Haylee Colannino, to the show. Haylee is a wealth of knowledge whenever it comes to all things women's health, gut health, and hormones!
Together, they dive into all things IBS and why it goes much deeper than simply a diagnosis. The girls define IBS and its primary symptoms, underlying issues that are often creating "IBS" symptoms (that most docs won't test for), whether or not the low-FODMAP diet is helpful, and further testing to help you gain more insight into your GI issues. They also discuss nutrition, lifestyle, and supplementation strategies to help manage and improve your IBS.
If you've been diagnosed with IBS and feel like you still don't know how to fix your GI symptoms, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Haylee:
Instagram: https://www.instagram.com/coachhaylee_rd/
Girls Fuel Podcast:
https://podcasts.apple.com/us/podcast/the-girls-fuel-podcast/id1655339140
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
Related Episodes:
Episode 94: Heartburn, Acid Reflux, and Bloating? Do You Really Have TOO Much Stomach Acid?
Episode 53: How to Optimize Your Gut Health with Alyssa Tyler
Episode 28: How to Beat Your Bloat
Your hosts are back this week with everything you need to know if you want to drop 30 lbs in 2024!
Kylie and Kara provide a step-by-step guide to assessing your starting point and whether or not it's the right time for you to diet, how to come up with your caloric intake, how to set up your workouts and cardio, important hormonal markers to look for, the foundations of success in a fat loss phase, and how to accurately track and measure your progress. They also share how to tell if you've truly hit a plateau, and the methods that work best for pushing past one if you have.
Related Episodes:
Episode 12: Yo-Yo Dieting vs. Periodized Nutrition
Episode 21: Reverse Dieting Breakdown
Episode 37: Fat Loss Mistakes to Avoid with Will Grazione and Gillis Pellegrin
Episode 103: 5 Reasons Why Your Diet Isn't Working
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts are back after their holiday break with the first episode of the new year, and they're diving into a long-awaited topic.. cholesterol! Cholesterol is a blood marker that is very demonized, but Kara and Kylie are here to break down why it may not be so bad after all.
They start by defining cholesterol and its functions in the body before diving into the different types of cholesterol and their "normal" levels. They also share important blood markers that can be even better predictors of heart health outside of just total and LDL cholesterol, reasons your cholesterol may be elevated that you might not have thought of, and diet and lifestyle factors you can implement to help improve your cholesterol levels.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
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REGISTER FOR THE 21-DAY FUNCTIONAL FAT LOSS CHALLENGE
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
RELATED STUDIES AND RESOURCES FOR THIS EPISODE:
- Lipid levels in patients hospitalized with coronary artery disease: an analysis of 136,905 hospitalization in Get With The Guidelines (PMID: 19081406)
- Blood Tests to Determine Risk of Coronary Artery Disease (Cleveland Clinic)
- High Ratio of Triglycerides to HDL-Cholesterol Predicts Extensive Coronary Disease (PMID: 18719750)
- LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study – Implications for LDL Management(PMID: 19657464)
- Variations in lipid levels according to menstrual cycle phase: clinical implications(PMID: 21743815)
- Effects of Helicobacter Pylori eradication on serum lipid levels (PMID: 29892167)
- Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease (PMID: 20071648)
- The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy (Chris Kesser)
In this week's episode, your hosts share what they've got planned for the holidays, what's been going on in their personal and professional lives, what some of their goals for 2024 are, and what they want to leave behind in 2023.
It's been a transformative year for Kara, Kylie, and the Not Your Quick Fix Podcast, and it felt important to take the time to recap everything they've learned and how they plan to use those lessons moving forward -- as well as to take the time to express gratitude for the things in their life (especially all of their loyal listeners!).
This will be the last episode of 2023 as your hosts take a short holiday hiatus, and plan to return weekly on Monday January 8th. Happy Holidays!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts welcome Katlyn Adams to the podcast! Katlyn is a soon-to-be Registered Dietitian with a degree in Biochemistry, and a former dietetic intern of Kara's for the Functional Fat Loss Academy.
Katlyn joins Kylie and Kara to deep dive into one of the terms most commonly thrown around in the health and fitness world: inflammation.
They share what the most common inflammatory diseases of the body are and break down the basics of how inflammation works in the body. They also dive into the concept of having a "strong immune system," and how the immune system truly works.
Additionally, Katlyn goes over some of the most important anti-inflammatory food components, which foods you can incorporate into your diet to help better manage inflammation, and simple ways to start incorporating more anti-inflammatory foods into your diet.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts welcome Kara's friend and Registered Dietitian, Gianna Beasley, to the show. Gianna is not only an RD, but also an online health and fitness coach, Certified Personal Trainer, and has a big functional health background.
We're having a very nuanced conversation surrounding GLP-1 medications and Gianna's one-year journey with taking Mounjaro. With her diagnosis of PCOS, insulin resistance, and a few other autoimmune conditions, Gianna gave Mounjaro a try after implementing all of the necessary diet, exercise, and lifestyle changes to improve her health.
Together, we have a very open conversation about why Gianna chose to start Mounjaro, who should and should not be taking GLP-1 medications / weight loss medications, using these medications the right way, pros and cons, common side effects, the changes that she's seen in her health and physique, how its impacted her relationship with food, and more.
We understand that this is a very sensitive subject to many, and Gianna is a trusted source to discuss the complexities of medications like these. This episode is full of value and important context that helps you to see the bigger picture!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Gianna:
Instagram: www.instagram.com/dietitian.gianna
Game Changing Health Podcast: https://podcasts.apple.com/us/podcast/game-changing-health/id1685286851
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
Related Episodes:
Episode 90: Gwyneth Paltrow, Ozempic, and Wellness Culture: Context Matters
Listen on Apple
Listen on Spotify
This week, your hosts welcome Kylie's friend from the Austin comedy scene, Allison Wojtowecz. Alli is not only a talented comedian, but a health junkie with a degree in Kineseology and a copywriter / social media strategist.
As a woman of many talents and interest, Alli stays incredibly busy and in this episode, Kylie and Kara chat with her about her diverse background, balancing health and fitness through all of the chaos, and why it's so important to her to organize her weeks according to her priorities and goals.
This episode is a valuable resource for others with busy schedules or unconventional work schedules, and an excellent source of inspiration to follow your dreams and put in the work to make your dreams and dream lifestyle happen.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Alli:
Instagram: instagram.com/alliwo
OnlyFans Comedy: https://onlyfans.com/alliwo
Upcoming Litty Titty Tuesday Shows/Tickets: https://www.creekandcave.com/shows/litty-titty-tuesdays-w-alliwo-82313
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week's episode is a re-release from last holiday season (episode 75) that your hosts thought may be a good refresher as you head into all of the upcoming Thanksgiving, Christmas, and New Year's festivities!
Kylie and Kara break down everything you should AND shouldn't focus on throughout the holiday season when it comes to your health and fitness goals. November and December tend to be a really stressful time for those who are on a weight loss, or even health, journey and it really doesn't have to be!
Your hosts give plenty of tips and guidance to navigate (and enjoy) the Thanksgiving, Christmas, and New Year's madness without sacrificing your progress. They also explore why continuing with your coach, or even getting started with one, is incredibly beneficial at this time of the year.
If you've been putting off starting your journey because of the upcoming holidays, have just been a little worried about staying on track during them, or are nervous you won't be able to enjoy all of the festivities and reach your goals, this episode is one you don't want to miss!
Related Episodes:
Episode 108: Saying YES to Memories Without Stress
Episode 38: How to Balance Alcohol and Your Fitness Goals
Episode 35: How to Avoid Holiday Weight Gain
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
In this episode, Kylie and Kara chat about the data you SHOULD be focused on in your fitness and health journey as opposed to what so many individuals choose to focus on...which only ends up holding them back.
It's tempting to want to zero in on trends and data (such as the scale), but it's much more important to step back and look at your averages (as well as other non-scale/data-driven wins) to help you stay more neutral mentally.
The more you stress your progress, the less progress you make -- and your hosts are diving in this week to give several client and personal anecdotes to support this.
Related Episodes:
Episode 87: The Highs and Lows of Hormonal "Healing" with Sarah and Kenny Lipton
Listen on Apple
Listen on Spotify
Episode 69: Optimizing Thyroid and Staying Out of Your Own Way with Austin Stout
Listen on Apple
Listen on Spotify
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/heyitskylie13
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts welcome their good friend and nutrition mastermind, Kelly Igo, to the podcast. Kelly is an online fitness and health coach, and a soon-to-be registered dietitian.
Kylie, Kara, and Kelly have a not-so-basic discussion on the basics of macronutrients. Together, they break down the importance of looking at macros versus just caloric intake, and why macro tracking is such an important tool.
Furthermore, Kelly breaks down each macronutrient (carbs, fats, and proteins) in detail -- covering each macro's importance, role in the body, how much is necessary for optimal function, and the best sources.
Related Episodes: Episode 27: Do I Have to Track Macros Forever? With Macey McIntosh
Listen on Apple
Listen on Spotify
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kelly:
Instagram: instagram.com/kellyigo
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week’s episode, your hosts discuss the importance of trusting yourself, being your own authority, and how a foundation of self-trust will allow you to overcome indecision more confidently.
Kara and Kylie open up about times in their own lives where they’ve struggled with indecision for many reasons ranging from anxiety, worrying what others think, not taking time to truly check in with yourself and look inward, and the fear of failure.
Whether It’s in your career, your passions, your fitness and health journey, or your relationships/friendships, trusting yourself and allowing yourself to stand firm in your decisions will drastically improve your life and well-being. This episode hopefully helps inspire you to do so!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts welcome Kelsey Thomas to the podcast! Kelsey is a Registered Dietitian and online coach, specializing in fertility, prenatal, and gut health.
With her wide knowledge of fertility health, Kelsey joins Kara and Kylie to discuss some of the most common fertility issues and disorders, what needs to happen in the female body for women to be fertile / to ovulate regularly, top lifestyle factors and foods / nutrients to support fertility, and things to avoid when trying to conceive.
This episode is a wealth of knowledge for any women hoping to or having difficulty trying to conceive, wanting to have healthy pregnancies, or even just women looking to keep their hormonal health as optimal as possible -- with or without the prospect of children.
Related Episodes:
Episode 105: Best Vitamins and Minerals for Period Health
Listen on Apple
Listen on Spotify
Episode 95: What They Don't Tell You About Postpartum with Raisa
Listen on Apple
Listen on Spotify
Episode 56: Staying Fit During Pregnancy with Olivia Lagunzad
Listen on Apple
Listen on Spotify
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week's episode, your hosts welcome back Courtney Kutzer to the podcast! Courtney is an online health and fitness coach who works closely with Kara as an assistant coach for the Functional Fat Loss Academy.
Courtney joins the podcast again this time to chat with Kylie and Kara about her recent mindset coaching certification and the ways it has impacted her coaching practices and client results. Together, Courtney, Kara, and Kylie discuss self-awareness and why it is so crucial to behavior change, how much your mindset plays a role in your fitness and health journey, and why a growth mindset is necessary for true, lasting success. They also dive into neuroplasticity -- the mind's "trainability" to adapt and grow, and form new habits/ditch bad ones. Lastly, Courtney shares some strategies that have been most effective for herself and her clients to reframe stress and negative thought patterns.
If you feel like you've been doing everything right in your journey and are struggling to see results, OR you are struggling to even get started/with a lack of belief in yourself...this episode is a must-listen, or even just can serve as a reminder to keep your mindset on the right track as you continue through your journey!
Related Episodes:
Episode 51: In-Person Training vs Online Coaching with Courtney Kutzer
Listen on Apple
Listen on Spotify
Episode 31: How Your Mindset Creates Better Results with Kasey Jo Orvidas
Listen on Apple
Listen on Spotify
Connect with Courtney:
Instagram: instagram.com/courtfit_Facebook: https://www.facebook.com/groups/523529175060599
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week’s episode, your hosts return with an important conversation about how much their mindsets have changed surrounding travel / vacations and also how much growth they've seen in their relationship with food and themselves. With Kara being in the midst of a month-long travel period and Kylie having multiple trips and events as well, they reflect on how they either used to self-sabotage during travel or how they felt extremely restricted.
Now, they're in a much different headspace and healthier relationship with food and their bodies. They also discuss the decisions they've made to be able to maintain their weight and simply say YES to making memories, without the stress around food.
If you struggle with self-sabotage or feeling like you go into "all or nothing" mode when you travel or have events, this episode is for you!
Related Episodes:
Episode 14: Are You Self-Sabotaging?
Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000523610164
Spotify: https://open.spotify.com/episode/5pARQYVAbT5kMMiuIlIac4?si=ya80cxl3Q6Gkjo1DB_76eA&nd=1
Episode 17: Maintaining Progress While Making Memories on Vacation
Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000527075698
Spotify: https://open.spotify.com/episode/22ZUlE7YEUNWfGd20wOSBp?si=Bx6ACdhVR12lXtwKf9kZ3w&nd=1
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week’s episode, your hosts return with an update on Kara’s personal hormonal health journey. Kara opens up about the struggles she’s been having with keeping a regular menstrual cycle after over 2.5 years of "doing the work", what her current lab work is showing, and both the mental and physical frustrations she’s had throughout this journey to optimize hormone health.
Under her coach’s guidance, Kara recently finished a hormonal flush protocol, and she also shares what that entails, why they chose to implement it, and how she was feeling throughout it and now after its completion.
If you’ve been struggling in your health or fitness journey because you feel like your body is working against you, Kara and Kylie hope that this episode serves as a reminder to keep moving forward and trusting the process (and the guidance of your coach).
Related Episodes:
Episode 77: Do You Need to Detox? with Leslie Monnette
Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000587706807
Spotify: https://open.spotify.com/episode/3KW1gf9KfE8ZrXpn8itZPO?si=mwU8V7rsT_ShreblYs3nLA
Episode 91: What A Successful Fat Loss Phase Looks Like (Kara's Update)
Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000608163817
Spotify: https://open.spotify.com/episode/2wR8stgtJAj4j5yzWLZdsZ?si=6havgCOmR7Gs1DbBOZFnpw
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
FREE Facebook Group: Functional Fat Loss Secrets for Women
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kara and Kylie welcome a former guest, Letisha Bates, back to the podcast! Letisha is an acclaimed PCOS coach, licensed nurse, and future dietitian.
Letisha joins your hosts to share her recent Endocrine Collective rebrand, and dive further into common misconceptions and frequently asked questions surrounding PCOS. They give advice on how to approach doctor's appointments and how to be prepared if you suspect you have PCOS, including specific labs to request, and the nuances around the use of medication for PCOS versus natural approaches (and how to combine these items). Additionally, they weigh in on how soon before trying to get pregnant someone should come off of hormonal birth control, and why you may need to work a little harder through a post-birth control transition to regulate your cycle and fertility. Lastly, they discuss nutrition strategies that are beneficial for PCOS, and whether or not you HAVE to go gluten/dairy free.
Letisha is a wealth of knowledge when it comes to PCOS, and this episode is packed with value!
Related Episodes:
Episode 32: How to Manage PCOS with Letisha Bates
Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000538892908
Spotify: https://open.spotify.com/episode/53qqjytuDgv4OJGCW6sKcf?si=KxsWmj3sQfuh3X2B0BqQCA
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Letisha:
Instagram: https://www.instagram.com/endocrinecollective
Website: https://endocrinecollective.com/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts are diving into a very important topic when it comes to period health: vitamins and minerals. You're probably aware that micronutrients (and also macronutrients) play a huge role in PMS symptoms, regular periods, and overall endocrine function. But which ones are the most crucial to your menstrual health and what foods can you eat to get them in? Kara and Kylie are breaking it all down for you in this week's episode.
If you're someone who struggles with painful periods, estrogen dominance, irregular cycles, terrible cramps, period cravings, chronic headaches, fatigue, difficulty sleeping, etc -- this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
For the pod notes! I think this will be helpful to start putting in!!
Related Episodes:
Episode 43: Managing PMS and Understanding Your Menstrual Cycle with Raisa
Apple Link
Spotify Link
Episode 104: Are You Getting Enough Vitamin D?
Apple Link
Spotify Link
This week, your hosts welcome special guest, Nick Riell. Nick is a friend of Kylie and Kara's, and an online health and fitness coach who specializes in maximizing sleep quality.
In this episode, Kylie and Kara chat with Nick about the integral role sleep quality and quantity plays in your health and fitness journey. They chat about how Nick got into his passion for helping others improve their sleep, how poor sleep can impact your fat loss progress, specific hormones and your metabolism, your food behaviors, and overall health. They dive into how much sleep you should be getting, the importance of the quality of the hours you are getting, and they share tips for improving sleep and sleep hygiene.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Nick:
Instagram: https://www.instagram.com/nickriell
Facebook Group:https://www.facebook.com/groups/therealsleepsecrets/?ref=share_group_link
The Final Sleep Solution: https://therielldeal.clickfunnels.com/the-final-sleep-solutionbew6theq
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Been dieting, and not getting the results you want? In this week's episode, Kylie and Kara are here to help you figure out why.
Every individual journey is different, but there are a lot of commonalities among the clients your hosts have worked with when it comes to dieting struggles. Kylie and Kara break down the top five reasons they see individuals struggling to reach their goals (and how they've gone about helping them break through and get results).
Listen to this episode to find out if you've been making any of these mistakes on your fitness journey, and how you can start redirecting to find success!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts welcome online fitness coach, and good friend, Justine Benzinger to the podcast. Justine specializes in helping women get their dream bodies, and their dream lives, by embracing vulnerability, discovering inner confidence, and finding their power.
Justine joins Kara and Kylie for a conversation about the journey to finding true balance in a fitness or functional health journey, and opens up about the impact major life changes and/or trauma can have on your body, and on your routine and goals. She discusses how she moved through her divorce, several big cross-country moves, re-entering the dating world, and keeping up with a social life while still prioritizing her health and well-being. The ladies also discuss the sacrifices that need to be made during a functional health journey and the struggles of being “all or nothing” when it comes to holistic health overall.
This episode is full of wisdom. You don’t
want to miss it!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Justine:
Instagram: https://www.instagram.com/just.fit.justine
Tik-Tok: https://www.tiktok.com/@just.fit.justine?_t=8e3NMPG0MSk&_r=1
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
In this episode, Kylie and Kara are doing a deep dive on one of their favorite vitamins -- Vitamin D!
Your hosts wanted to deep dive on this topic because many people are Vitamin D deficient, and they hope that through this episode you gain a better understanding of not only what Vitamin D actually is, but all of its many benefits and why it is so important for you to get enough. They cover everything from the symptoms of low Vitamin D, how to test your Vitamin D levels, why you may be deficient, and how and where to get more Vitamin D naturally and through supplementation. As many people do know, sunlight is one way to get more Vitamin D, and so additionally, they cover the importance of sunlight exposure beyond just boosting Vitamin D levels.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts are here to celebrate a huge personal milestone -- the 100th episode of Not Your Quick Fix Podcast! And they're celebrating with an in-person listener Q+A!
Kara and Kylie, of course, recap finally getting to go to Taylor Swift's The Eras Tour together, and dive into questions about everything from starting a fitness and nutrition podcast / business to craziest friendship moments and how their friendship has held up through career shifts to their favorite moments of the last 100 episodes to their biggest client wins this year... this episode was a fun ride looking back at 2+ years of podcasting.
Your hosts hope you enjoy this episode, and are so grateful for your loyal listening over the last 100 episodes.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, we are excited to welcome Dasha Agoulnik to the podcast! Dasha is the owner of CorePerform, a Registered Dietitian, and an online health and fitness coach who has a heavy background in nutrition research. Dasha specializes in gut health, hormones, and metabolism optimization, and is an absolute wealth of knowledge!
Dasha discusses some of the most common issues she sees in her practice (one being SIBO), the root causes of these GI issues and how they can relate back to hormone health, and how to improve these issues through diet and lifestyle. Dasha and your hosts also dive into the best methods for gut health testing, why food sensitivity testing is not reliable, gut health supplements, and more!
If you're someone who deals with chronic GI issues or you're wondering where to start when it comes to your gut health journey, you're going to want to give this episode a listen! There's a lot of gut health myths out there, and we're here to give you the FACTS.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Dasha:
Website: www.coreperform.com
Mini Course: https://www.fitwithdasha.com/guthealthminicourse
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
In this week's episode, Kylie and Kara answer the question "are summer bodies really built in the winter?"
Spoiler alert: They are.
If you find yourself scrambling every spring/start of summer to try to lose those few extra pounds for your "bikini" body...first, your hosts want you to remember that EVERY body is a bikini body if you want it to be. But they also want to be real with you that if you do have transformation goals to look and feel your best for the summertime, you need to start a lot sooner and you likely need to do things differently than you've done in the past when it comes to your approach.
Give this episode a listen to hear why when you start matters, and how to make sure you finally lose weight not only healthily, but in a way that allows you to keep it off and not keep repeating the diet cycle every year when summer is creeping in.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kylie and Kara are focusing more on the mindset side of personal development. With Kylie's recent comedy journey as a catalyst, your hosts discuss working through fears of failure and judgment in pursuit of your goals.
Both Kylie and Kara share the feelings they went through taking the road less traveled as young entrepreneurs and the anxieties that occur when you step outside of your comfort zone or what is the "norm" for everyone around you. They provide reassurance that while these fears and anxieties are normal, they CAN be overcome and you shouldn't let them hold you back.
Whether it's a hobby or passion you're interested in, a career path, or your health and fitness journey/the act of hiring a coach, you have to put yourself and your happiness first and not let the "what if's" or others' perceptions of you cause you to stand in your own way.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts are excited to welcome a very special guest, their friend Dr. Hannah Brandt, to the podcast. Hannah is a Doctor of Physical Therapy, an Integrative and Functional Nutrition Practitioner, and online health and fitness coach! Hannah always brings the truth bombs when it comes to health, hormones, and fat loss -- and that holds true in today's episode!
Together, the girls dive into all things Post-Birth Control Syndrome (PBCS). Hannah discusses her decision to transition off of hormonal birth control, how she prevented pregnancy during that time, and the changes she made from a nutrition, fitness, lifestyle, and mindset standpoint to support her body. Your hosts and Hannah also dive into the changes and issues that birth control can create within the body, and Hannah discusses the difficulties she experienced with her body (very similar to Kara), as she gained 20 lbs and lost her period for an entire year post-birth control.
You don't have to be on birth control or even deciding to transition off of it to get a TON of value from this episode. If you're going through any sort of hormone healing or health journey, this one's for you.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Hannah on Instagram: https://www.instagram.com/drhannah.healthcoach/
Connect with Hannah on Tiktok: https://www.tiktok.com/@drhannah.healthcoach
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts are excited to welcome a very special guest, their friend Raisa, back to the podcast. Raisa is a Registered Dietitian, online health and fitness coach, and works as an assistant coach for DLD Nation. She is also an absolute wealth of knowledge regarding hormonal and women's health.
Kara and Kylie are not only hyped to chat all things Eras Tour with Raisa (the three of them are going together this June), but to chat all things postpartum, as Raisa is a brand-new mom.
Raisa opens up to Not Your Quick Fix about her journey through pregnancy and into postpartum life, how her health and fitness routine has changed, c-section birth, giving herself grace as her body changes, trying to avoid comparing herself to other moms/pregnant women, tips for breastfeeding, and the mentally tough parts of postpartum that not a lot of people share with expecting (or new) mothers.
This episode is highly valuable to any other new moms, or moms-to-be, and we hope you take something important away, or at least feel less alone in your journey by hearing Raisa share her story.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Raisa: https://www.instagram.com/raisaz
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Previous Podcast Episodes Referenced:
Episode 43: Managing PMS and Understanding Your Menstrual Cycle with Raisa
Episode 56: Staying Fit During Pregnancy with Olivia Lagunzad
In this week's episode, your hosts dive deep into all things low stomach acid. Many people struggle with GI symptoms such as acid reflux, heartburn, bloating, and more. While the majority of the population is often told they have too much stomach acid and are then prescribed an acid-blocking medication, Kara and Kylie are here to help you understand why that actually may not be the case or best route.
Your hosts dive into common misconceptions around stomach acid, its important roles in your body, the GI issues we can see if we don't have enough stomach acid, and also, how to improve stomach acid levels / optimize overall digestive capacity. If you've been struggling with these chronic GI issues, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Studies and Articles Referenced:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429051/#:~:text=Peptic%20ulcer%20disease%20treatment%20guidelines,who%20have%20GI%20risk%20factors (PMID: 28500192)
https://www.mayoclinicproceedings.org/action/showPdf?pii=S0025-6196%2817%2930841-8 (PMID: 29406201)
https://chriskresser.com/what-everybody-ought-to-know-but-doesnt-about-heartburn-gerd/?fbclid=IwAR1KfoDx2-6BJP8cz6eoZOVp-f23SjFmCJ5KUOS31FVc-VTQbeAheHp_Tpc
https://chriskresser.com/the-hidden-causes-of-heartburn-and-gerd/
In this week's episode, your hosts dive into the hot topic of motivation. Many people struggle to start, or continue, their health and fitness journeys and blame it on a lack of motivation. The reality is that no one is motivated all of the time, but those who succeed have found a way to keep moving forward anyway. How do they do it?
Kylie and Kara have the answers for you as they dive into the issues behind relying on motivation, how the process of motivation, action, and results really works, and how you can get around slumps and push through periods where your motivation is lacking.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Kara has officially wrapped up her long-anticipated fat loss phase, and in this episode, she's giving you all the details! Updates on Kara's post-birth control, hormonal healing journey have been shared throughout many episodes, and even the focus of a few, so listeners know how hard she worked to get to this fat loss phase!
Kara breaks down how long she was dieting, what her protocol looked like, the results she achieved, and how she feels about where she is now. Kylie and Kara also use Kara's fat loss phase as a discussion point to reiterate the importance of consistency, aligning your expectations with your actions, patience, and everything else it takes to have what is considered a successful fat loss phase.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kylie and Kara are diving into some hot, trending topics in the health and wellness world.
First, your hosts address the recent viral videos of Gwyneth Paltrow's "wellness routine," which includes clips from a recent podcast she was interviewed on. They dive into why it is so important to do your research and understand context of the information you're seeing online, and the responsibility wellness influencers have to provide context as well.
Next, they cover the current Ozempic craze. Ozempic is intended to treat Type 2 Diabetes, but is currently gaining popularity and being prescribed off-label for weight loss. Kylie and Kara break down how the drug (and others like it) works, what and who it's intended for / can be beneficial for, the side-effects, and they also present some of the potential long-term issues with using the drug specifically for weight-loss.
Both of these conversations are a reminder that context is key in every scenario, and that what works for one person is not what should be utilized for everyone. It is also a reminder to always prioritize your health and remember that quick fixes usually come with consequences, and a not-so-quick recovery process.
Jia Tolentino Article:
https://www.newyorker.com/magazine/2023/03/27/will-the-ozempic-era-change-how-we-think-about-being-fat-and-being-thin
Study and Article Referenced:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6997246/
https://peterattiamd.com/the-downside-of-glp-1-receptor-agonists/#:~:text=In%20a%20substudy%20of%20178,in%20the%20STEP%201%20trial
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, Kylie and Kara welcome Registered Dietitian, Carolyn Kelk to the podcast. Carolyn works as a gut and metabolism dietitian in the online space, and helps women find the root cause of their issues to be able to fuel their metabolism and support their gut health, while also helping them to improve their body image and confidence along the way.
Carolyn shares her own journey with hormone health issues, and how she got to where she is now, but also joins your hosts for an important conversation about cortisol. They dive into what cortisol is, why it's so important, and why/how it's gotten a bad reputation (as well as why it isn't all bad!). They also address the causes and symptoms of both high and low cortisol, and the best testing methods to discover where your levels are at. Finally, they leave you with nutrition strategies, lifestyle changes, and supplementation methods to support and fix high and low cortisol levels.
If you suspect that you have a cortisol imbalance or struggle with chronic stress, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
--Connect with Carolyn on Instagram: https://www.instagram.com/nutritionbycarolynk---Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd---Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Kylie and Kara are back this week with a very emotional, and hopefully, very impactful episode. In honor of National Eating Disorder Awareness (NEDA) Week happening recently, your hosts open up about their own history, and even sometimes current struggles, with disordering eating. They share their own experiences with binging, purging, diet pills, and more -- and most importantly, their journey to a place where they feel happy and healthy in their relationships with food and fitness.
They also leave the audience with some of their own tips and suggestions for more mindful eating, and navigating a fitness journey where you have goals you want to reach, without finding yourself falling back into destructive behaviors.
Kylie and Kara hope that, if anything, this episode helps anyone who is struggling feel less alone and that it is always okay to reach out for help.
NEDA website / resources: https://www.nationaleatingdisorders.org/
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
This week, your hosts are thrilled to welcome their friends Kenny and Sarah Lipton back to the show. Kenny and Sarah are a husband-and-wife online health and fitness coaching duo, and the owners of Full Effort Coaching.
Previously, Kara and Kylie had The Liptons on the show to dive into getting the most out of your training sessions, but today's conversation gets a little more personal as Kenny and Sarah each share their own respective hormonal and functional health issues. Sarah details the long, hard journey she went through to heal her hormones and bring down her high blood glucose / manage her hormonal symptoms and finally get her body to a place where it was able to lose fat again, and Kenny details his own journey overcoming difficult gut health issues.
They each share what they had to go through, the time it took, and the lessons they learned along the way as clients of the coaches who were guiding them, as well as the perspective that's given them as coaches themselves for their own clients. They join Kylie and Kara for important conversations and reflections surrounding setting realistic expectations of progress on hormonal/functional health journeys, and the role mindset plays in the healing process. They also provide valuable insight to overcoming bottlenecks in the healing journey, and tips to help you keep going for when the process gets tough and you feel like giving up.
Kenny and Sarah are a wealth of knowledge, and all-around compassionate, genuine human-beings -- making this episode one you cannot miss.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
--
Connect with Kenny and Sarah:
Website: https://www.fulleffortcoaching.com/
Sarah on Instagram: https://www.instagram.com/sarahsl.fit/?hl=en
Kenny on Instagram: https://www.instagram.com/kenny.lipton/?hl=en
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
This week, your hosts are back to talk shit. Seriously, this episode is all about....poop. Before you get uncomfortable, ask yourself how regular your bathroom habits are (spoiler: if you're not going at least once a day, that's a problem). If you're feeling a bit called out right now...this episode is for you.
Kylie and Kara dive into all things digestion and how to have effective bowel movements -- from signs and symptoms of constipation, potential causes of constipation, and how to alleviate constipation.
If you want to poop better, they got you.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/writewithkylie
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
This week, Kylie and Kara welcome a very special guest to the podcast -- their good friend, Brooke Desch. Brooke is an online health and fitness coach and an assistant coach for Lean Cutz Fitness.
Brooke joins your hosts for an important and impactful conversation regarding self-trust, and how showing up for yourself and honoring your commitments has more of a positive impact on your confidence than your appearance does. They share how starting a fitness journey is often the first step to building self-trust, and how this bleeds into all of the other areas of your life from your career to partnerships to friendships.
They also discuss how trusting yourself also means trusting the decisions you make, such as hiring a coach and therefore, putting your trust into them. Brooke shares an example from her last bodybuilding prep reverse where things were difficult for her as she went through many hormonal changes (and weight gain as a result) but had to trust when her coach wanted her to "do less" in order to make things right.
Throughout this episode, there is a ton of wisdom applicable for any listener on creating not only a body, but a life you're proud of!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Brooke:
Instagram: instagram.com/b.b.fitness_
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Kylie and Kara are back with an education-packed episode. Many of the health and weight-loss issues women face are rooted in hormonal imbalance, and some of the most commonly effected hormones are estrogen and progesterone.
Together, they cover estrogen and the important role it plays in the body, as well as what symptoms occur when you have too much estrogen (estrogen dominance). They also dive into progesterone, its role in the body, and the symptoms you may experience when you do not have enough progesterone. Additionally, they give advice on the steps you can take toward fixing estrogen dominance and low progesterone.
If you've struggled with these hormonal imbalances, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
This week, Kylie and Kara welcome special guest, John Noel, to the podcast! John is an online health and fitness coach for Level 10 Coaching, and he has years of experience as an athlete, a competitive bodybuilder, and of course, as a lifestyle fitness and health coach for others on their fitness journeys.
John joins your hosts for a very important conversation about what to expect when working with a coach, how to manage your expectations in a weight loss journey, and perhaps what everyone needs to hear most, the best way to handle your relationship with the scale. Kylie, Kara, and John go over the different factors that can lead to scale fluctuations, as well as the multitude of other effective ways to gauage your progress.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with John:
Instagram: instagram.com/coachjohnnoel
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
If you're interested in working with a coach, but weary of ending up with one who isn't a good fit, this episode is for you!
This week, Kara and Kylie break down their top ten (+1 bonus hehe) tips to help you find the best coach for YOU. Coaching should be individualized, and finding the right fit not only for your goals, but your personality, communication style, etc. is super important for a successful and positive experience! We also want to make sure that you’re finding someone who truly cares about your health and well-being.
If you're serious about pursuing health and fitness this year and want to work with a coach to optimize your time, results, and make a worthwhile investment, we hope that this episode helps you in your search for the right fit!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Kylie and Kara kick off 2023 with an episode full of advice for making the most out of the new year, but their advice may not be what you‘d expect as they emphasize the importance of appreciating where you’re at and reminding you that there’s no pressure to make huge changes right now if you’re happy with your life, body, etc.
For those who are looking to make some changes in the new year, especially regarding health and fitness, your hosts also provide advice and insight for pursuing your goals in a way that will warrant success and confidence to keep going!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
In this episode, Kylie and Kara are looking back at 2022 and reflecting on the highlights of the year! They ranked their "Top 3" in 13 different categories of the year, including episodes of the podcast they've done, trips they've taken, memories they've made together, podcasts/books/shows they loved, their biggest lessons of the year, and more.
This episode serves as a fun reminder that as you set your intentions for 2023, don't forget to look back and acknowledge the good moments of 2022 -- especially if it felt like a tough year. Sometimes there's more to be grateful for than we realize until we take the time to reflect, and your hosts had a great time doing that together in this episode.
See you in 2023!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
This week, your hosts are excited to welcome Crystal Clardy to the podcast! Crystal is an online health and fitness coach (and a self-proclaimed carbs and caffeine enthusiast). Like many coaches, Crystal has been through many different phases of fitness and that journey led her to the work she does today.
A unique part of Crystal's journey (and a huge reason she's joining Kylie and Kara this week), however, is that she is a former Orangetheory coach. Many women turn to group fitness for fat loss, and while Kylie, Kara, and Crystal all agree that there are many ways to live an active lifestyle... group fitness may not be the best (or most effective) option for your aesthetic goals.
Crystal provides insight from having been deep in the OT scene, and they discuss all things group fitness and your fat loss pursuits. They cover the pros and appeal of group fitness classes such as Orangetheory, and then dive into the issues with using it as your main workout method if body composition changes are your goal.
If you’ve been relying on group fitness classes that leave you sweaty and “feeling the burn”, but don’t feel like you’re getting anywhere in terms of progress, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Crystal:
Instagram: instagram.com/crystal.caffeine.and.carbs
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Today, Kylie and Kara have a super helpful episode regarding getting back into the gym after time off. This time of the year, especially, more and more people take a gym hiatus -- whether it be for holiday travel, or just the business of the season, it happens! Sometimes, you may take a break from training for other reasons as well (and at other times of the year) -- for example, if you are on a hormone healing journey, need to reduce stress, have an injury, or are just in a tough season.
Whatever the cause of your break, your hosts know that restarting can feel daunting sometimes. It's tough to find the motivation to return, and then it can be even more tough to feel like you're somewhat "starting over" if your break was significant. It's important to know that this feeling is temporary, and you can get yourself back to normal relatively quickly -- but there are definitely ways to do this to have the quickest recovery, and keep safety a priority!
In this episode, you'll get a ton of specific tips and hacks regarding what to focus on and what NOT to focus on as you get back into the gym after time away!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Today, Kara and Kylie are joined by Kara's good friend, Leslie Monnette. Leslie is an online health and fitness coach who specializes in women's health and hormones! After coming off of birth control and struggling with her own health and GI issues, Leslie was inspired to begin working even more deeply in the functional health space.
In today's episode, your hosts dive DEEP into a question that many often ask: do you need to detox? Leslie breaks down whether or not we truly need to detox, what even is a detox, and your liver's role in detoxification as well. Your hosts and Leslie break down the importance of having an optimally functioning liver, not only for your overall health, but also weight loss. The ladies also leave you with applicable tips on how to improve liver health and easy swaps to create a low-toxin environment for yourself.
With the rise of functional health information out there - detoxing, toxins, and liver health have become huge topics, so Leslie is here to break down fact vs fiction! If you're on a health, fitness, or weight loss journey and are also interested in optimizing internal health / lessening the toxic burden on your body, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Leslie:
Instagram: instagram.com/lesliekutcha
TikTok: https://www.tiktok.com/@lesliekhealthnhormones
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://www.tiktok.com/@heyitskylie_13
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://www.tiktok.com/@karagoss_rd
Today, Kylie and Kara are very excited to welcome special guest, and friend, Nick Krantz to the podcast. Nick is an online health and fitness coach, who due to his own life experiences, has a special interest (and expertise) in brain health.
In today's episode, Nick opens up about his history with multiple TBIs (traumatic brain injuries), the impact it's had on his life, how the traditional medical field has failed him, and some of the ways he has found healing holistically. Through his own journey, he has learned a lot about the brain, and more specifically, the gut-brain connection and inside he shares some of the most important things people can do for their brain health and how it can impact your health and fitness journey overall.
Nick's story is heartfelt, raw, and inspiring -- and there are a ton of takeaways not only about taking better care of your brain (and body) in this episode, but about resilience, advocating for yourself, and battling through dark periods in mental health. This is truly a can't miss episode!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Nick:
Instagram: instagram.com/neurofitnick
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara break down everything you should AND shouldn't focus on throughout the holiday season when it comes to your health and fitness goals. November and December tend to be a really stressful time for those who are on a weight loss, or even health, journey and it really doesn't have to be!
Your hosts give plenty of tips and guidance to navigate (and enjoy) the Thanksgiving, Christmas, and New Year's madness without sacrificing your progress. They also explore why continuing with your coach, or even getting started with one, is incredibly beneficial at this time of the year.
If you've been putting off starting your journey because of the upcoming holidays, have just been a little worried about staying on track during them, or are nervous you won't be able to enjoy all of the festivities and reach your goals, this episode is one you don't want to miss!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara are very excited to welcome Aram Grigorian as their special guest. Aram provides daily food for thought on his popular instagram page, @4weeks2thebeach, but most importantly is an online coach who helps his clients release themselves of their limiting beliefs by changing perspective and helping them see that there are solutions to everything if you want to find them.
Aram describes himself as a "former finance douche and party boy" who came to the realization that it wasn't the material things in life that drove him, but the impact that he could make on the lives of others in a positive way. He began his personal training career after being laid off from his finance job, and ten years later, has now coached hundreds of clients with his belief system of food quality/quantity, training intensity/frequency, and rest/recovery.
Kylie, Kara, and Aram truly cover it all in this episode when it comes to what's holding you back from reaching your goals. From habit-building and getting consistent with the basics, to the issues with constantly jumping from program to program and always seeking a "new" solution, to playing the long-game with your goals....there are a TON of enlightening nuggets of wisdom inside that you don't want to miss.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Aram:
Instagram: instagram.com/4weeks2thebeach
Info/Tickets for Real Coaches Summit 2023: https://www.realcoachessummit2023.com/
Aram's podcast: https://podcasts.apple.com/us/podcast/other-side-lifestyle/id1623447851
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara are very excited to welcome Aram Grigorian as their special guest. Aram provides daily food for thought on his popular instagram page, @4weeks2thebeach, but most importantly is an online coach who helps his clients release themselves of their limiting beliefs by changing perspective and helping them see that there are solutions to everything if you want to find them.
Aram describes himself as a "former finance douche and party boy" who came to the realization that it wasn't the material things in life that drove him, but the impact that he could make on the lives of others in a positive way. He began his personal training career after being laid off from his finance job, and ten years later, has now coached hundreds of clients with his belief system of food quality/quantity, training intensity/frequency, and rest/recovery.
Kylie, Kara, and Aram truly cover it all in this episode when it comes to what's holding you back from reaching your goals. From habit-building and getting consistent with the basics, to the issues with constantly jumping from program to program and always seeking a "new" solution, to playing the long-game with your goals....there are a TON of enlightening nuggets of wisdom inside that you don't want to miss.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Aram:
Instagram: instagram.com/4weeks2thebeach
Info/Tickets for Real Coaches Summit 2023: https://www.realcoachessummit2023.com/
Aram's podcast: https://podcasts.apple.com/us/podcast/other-side-lifestyle/id1623447851
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this episode, Kylie and Kara discuss the importance of training recovery. Many individuals have a high training volume / frequency, and are not taking enough rest days without realizing the negative impact it can have on your progress and health.
Your hosts walk through potential signs from your body that you are under-recovering, as well as ways to improve your recovery if you are experiencing any of these issues.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this episode, Kylie and Kara discuss the importance of training recovery. Many individuals have a high training volume / frequency, and are not taking enough rest days without realizing the negative impact it can have on your progress and health.
Your hosts walk through potential signs from your body that you are under-recovering, as well as ways to improve your recovery if you are experiencing any of these issues.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In today's episode, Kara and Kylie welcome their good friend, Emily Shaw, to the podcast. Emily is an online health and fitness coach, and the owner of Dairy Girl Fitness. Emily specializes in helping women reach their fitness and fat loss goals by simplifying the process, and is a huge advocate for the agriculture industry.
Your hosts and Emily take a deep dive into food shaming -- everything from Emily's experience receiving hate online for supporting meat and dairy consumption, to the critique from loved ones that many of our clients have received when they pursue their health and fitness goals. The girls address why food shaming of any sort is problematic, and the dangerous ways it can impact an individual's relationship with food and even discourage them from continuing on their journey.
There are some huge takeaways regarding navigating hate of ANY sort, and where it typically stems from when people dish it out, so even if you personally haven't dealt with food shame -- there is likely still a ton of value inside this episode for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Emily:
Instagram: instagram.com/dairygirlfitness
TikTok: https://www.tiktok.com/@dairygirlfitness?_t=8WX75QyP1Vj&_r=1
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In today's episode, Kara and Kylie welcome their good friend, Emily Shaw, to the podcast. Emily is an online health and fitness coach, and the owner of Dairy Girl Fitness. Emily specializes in helping women reach their fitness and fat loss goals by simplifying the process, and is a huge advocate for the agriculture industry.
Your hosts and Emily take a deep dive into food shaming -- everything from Emily's experience receiving hate online for supporting meat and dairy consumption, to the critique from loved ones that many of our clients have received when they pursue their health and fitness goals. The girls address why food shaming of any sort is problematic, and the dangerous ways it can impact an individual's relationship with food and even discourage them from continuing on their journey.
There are some huge takeaways regarding navigating hate of ANY sort, and where it typically stems from when people dish it out, so even if you personally haven't dealt with food shame -- there is likely still a ton of value inside this episode for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Emily:
Instagram: instagram.com/dairygirlfitness
TikTok: https://www.tiktok.com/@dairygirlfitness?_t=8WX75QyP1Vj&_r=1
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Your hosts are back this week with another listener Q+A! Once again, Kylie and Kara collected your anonymously submitted questions via Instagram, and are here with all the answers!
They provide a ton of educational value here like tips to reduce toxins in your home, whether or not soreness is an indicator of a good workout, carb cycling, what they wish they'd done differently in their own fitness journeys, painful periods post-hormonal birth control, managing sugar cravings, how long reverse dieting takes, and the impact breast feeding has on calorie burn.
They also answer some fun questions like who has the stronger leg press between them, how they have maintained such a genuine, close friendship while living so far apart, their personal favorite fitness accounts to follow, and whether or not Kylie's new podcast venture will steer her away from Not Your Quick Fix.
There are a ton of great nuggets of wisdom and insight in this episode, so don't miss out!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Your hosts are back this week with another listener Q+A! Once again, Kylie and Kara collected your anonymously submitted questions via Instagram, and are here with all the answers!
They provide a ton of educational value here like tips to reduce toxins in your home, whether or not soreness is an indicator of a good workout, carb cycling, what they wish they'd done differently in their own fitness journeys, painful periods post-hormonal birth control, managing sugar cravings, how long reverse dieting takes, and the impact breast feeding has on calorie burn.
They also answer some fun questions like who has the stronger leg press between them, how they have maintained such a genuine, close friendship while living so far apart, their personal favorite fitness accounts to follow, and whether or not Kylie's new podcast venture will steer her away from Not Your Quick Fix.
There are a ton of great nuggets of wisdom and insight in this episode, so don't miss out!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara dive into the common mistakes they see women make when trying to reach their fat loss goals -- primarily a lack of strategy. So many women start "just eating healthy" and "moving more," and then wonder why they either do not see results, or why their results eventually plateau (or rebound). Your hosts explain why this isn't always enough, and how having a periodized nutrition and strength training plan makes a world of difference.
They also dive into one of the most common phrases they hear from prospective clients -- "I know what to do, I'm just not doing it." They unpack what they believe this really means, and why you could be holding yourself back with this mentality.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Follow Kylie's upcoming solo podcast Instagram: instagram.com/responsibly_unhinged
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara dive into the common mistakes they see women make when trying to reach their fat loss goals -- primarily a lack of strategy. So many women start "just eating healthy" and "moving more," and then wonder why they either do not see results, or why their results eventually plateau (or rebound). Your hosts explain why this isn't always enough, and how having a periodized nutrition and strength training plan makes a world of difference.
They also dive into one of the most common phrases they hear from prospective clients -- "I know what to do, I'm just not doing it." They unpack what they believe this really means, and why you could be holding yourself back with this mentality.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Follow Kylie's upcoming solo podcast Instagram: instagram.com/responsibly_unhinged
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
This week, Kylie and Kara welcome a very special guest, Austin Stout, for an absolutely value-packed episode. Austin is an online prep and lifestyle / functional health coach with "a passionate and dynamic approach to physique enhancement and health," as well as a mentor for other coaches looking to deepen their knowledge and understanding of functional health. Austin is also Kara's own health coach, and functional health mentor!
This episode begins with an overview of thyroid -- what it is, conventional vs. functional ranges, common issues with the thyroid, and how it can impact your fitness progress. The thyroid is a hot topic in weight-loss conversations, and your hosts brought Austin in to provide the best possible information for you!
From there, the conversation progresses to stress perception and its role in your journey, and ties up with a super impactful conversation about staying out of your own way as you pursue your goals. Your hosts and Austin dive into the main reasons some individuals are unable to reach their physique goal, or resolve their functional health issues.
Austin is a wealth of knowledge and provides tons of truth bombs that you don't want to miss!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Austin:
Instagram: instagram.com/austinst8
YouTube: www.youtube.com/user/datas7641
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Kara and Kylie are absolutely elated to introduce today's guest, Anna Grace Newell. Anna Grace's work ranges from wardrobe designer and celebrity stylist to Instagram and TikTok influencer to psychic medium and reader of Akashic Records -- and she's also a health and wellness enthusiast -- a true woman of many, many talents.
Your hosts have been supporters and followers of AG on multiple social media platforms, and were so excited to sit down with her to discuss how she's become a successful entrepreneur in multiple endeavors, and the huge role that manifestation and meditation have played in helping her cultivate the life of her dreams. We dive deep into the importance of accepting where you're at, while also setting clear intentions and moving in aligned action with those intentions, and how it's helped her land her dream jobs, friendships, and romantic partner.
Together, we swap stories of how we've all come to realize the most powerful thing you can do to become confident and achieve the things you want in life is to stop hiding, and always show up as your authentic self. If you're needing some divine inspiration, or just some incredibly positive, contagious energy in your life, this chat with Anna Grace is one you don't want to miss!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Anna Grace:
Instagram: instagram.com/annagracenewell
TikTok: https://www.tiktok.com/@annagracenewell?_t=8VQ0TrRC9Cl&_r=1
Newsletter: https://view.flodesk.com/pages/6164aacaf88d548e68f5d0c2
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
This week, your hosts welcome Hope Pedraza. Hope is a certified holistic nutritionist, Functional Diagnostic Nutrition Practitioner (FDN-P), and founder of inBalance (a Pilates and fitness-based franchise).
Hope joins Kylie and Kara for an important chat about finding the root cause of your hormone and health issues. We discuss what factors lead into creating a hormone imbalance and specific symptoms - including sluggish drainage systems, lifestyle factors, underlying stress / stored trauma, etc. We also discuss differences between the conventional medical world versus the functional health world!
Hope dives into her plant-based lifestyle and provides listeners with tips to start incorporating more plants into their diet, as well. We discuss how eating in a “plant-focused” way can look different for everyone!
If you struggle with functional health or hormone issues, or you have a feeling that something is “off” with your body, this episode is for you!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Hope:
Hope’s Instagram:
instagram.com/thehopepedraza
inBalance Instagram:
instagram.com/inbalancesa
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Kylie and Kara are back and were able to record together in person for this week's episode, and they had an absolute blast with this listener Q+A!
For a week prior to recording, your hosts collected anonymous, "anything goes" questions on Instagram and in this episode, they're giving you the answers! Listen along as Kylie and Kara answer questions that cover everything from educational topics like bringing down cholesterol and improving post-pill estrogen dominance to fun topics like their most mortifying gym moments and how they'd handle a zombie apocalypse to going deep about their biggest insecurities and worst days ever.
This episode is filled with a lot of information and value, love, and laughter and they can't wait to do this again! If you loved this style of episode, be sure to let them know by leaving a 5-star rating and a review!
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
This week, your hosts welcome a dear friend as the special guest for episode 65, Alexa Snyder. Alexa is the owner of clothing company, Metal Saints, as well as a lifestyle and competitor online coach for the Muscle Building Method, and a competitive bodybuilder herself.
Alexa joins Kylie and Kara for an important chat about mental health, and the role it plays in not only your fitness and health journey, but every area of life. She shares her lifetime of struggle with mental health, and the ways in which she has worked (and is often still working) to overcome it and be able to show up as the highly productive, successful individual that she is.
Alexa shares the importance of self-awareness, understanding how you are reacting and responding to the stimulus in your life, healthy communication, and reaching out for help / attending therapy. This episode provides a real, raw look at the weight of issues like depression and anxiety while simultaneously providing inspiration to not let it define you and advice/steps toward healing and coping.
BetterHelp Therapy Resource: https://www.betterhelp.com/
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Alexa:
Instagram: Instagram.com/alexa_snyder
Shop Metal Saints: www.metal-saints.com
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
This week, Kylie and Kara bring a mini-episode packed with valuable information regarding your blood sugar levels. The importance of healthy blood sugar levels is often misunderstood, so your hosts break down why this health marker is so important as well as some helpful tips to better manage blood sugar imbalances and/or improve elevated levels.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara welcome special guest Emily Bogaudo to the podcast. Emily is a registered dietitian, trainer, and podcaster. She is an online coach with desBFITtraining.
As a former bodybuilder who has transitioned into intuitive eating, Emily provides insight on what balance means and how different it looks not only for every person, but in different stages of life. She shares what balance now means to her, and what her fitness journey has looked like leading up to this point. Additionally, Emily joins your hosts in covering everything from how to make your fitness and health journey a true lifestyle to where people tend to make the biggest mistakes to reaching your goals while traveling.
Within this episode, there is truly a piece of advice, or powerful insight, for whatever stage of your fitness / health journey you may be in.
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Emily:
Instagram: instagram.com/dietitian.em.b
TikTok: https://www.tiktok.com/t/ZTRALVBjF/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Kylie and Kara are back from their hiatus to bring you part two of their mini-episode series focusing on hormone imbalances -- and this week, they're diving specifically into common imbalances with the thyroid, insulin resistance, and cortisol. They share the main signs and symptoms to look out for when it comes to hypothyroidism, insulin resistance, and your cortisol levels, as well as what to test for if you are displaying these signs and symptoms.
If you missed part one, they covered the sex hormones (estrogen, progesterone, and testosterone), so be sure to go back and check that one out, too!
Comprehensive Weight Loss Panel: https://www.lifeextension.com/lab-testing/itemlc100028/weight-loss-panel-comprehensive-blood-test
Follow the NYQF Podcast Instagram: https://www.instagram.com/notyourquickfixpodcast/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Kylie and Kara bring you part one of a mini-episode series focusing on hormone imbalances -- and this week, they're diving specifically into common imbalances with the sex hormones estrogen, progesterone, and testosterone.
They share the main signs and symptoms to look out for when it comes to estrogen dominance, low estrogen, low progesterone, increased testosterone, and low testosterone, as well as what to test for if you are displaying these signs and symptoms.
In the next episode, they'll be diving into issues with the thyroid, insulin resistance, and cortisol!
Comprehensive Weight Loss Panel: https://www.lifeextension.com/lab-testing/itemlc100028/weight-loss-panel-comprehensive-blood-test
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this episode, Kylie and Kara welcome Lacy Healey to the podcast. Lacy is an online health and fitness coach and business mentor to other female coaches with 12 years of experience in the industry. You may also know her as “My Coach Lacy.”
Lacy joins your hosts for an incredible conversation (if you couldn’t tell by the title of the episode!). Lacy shares her story of being diagnosed with hashimotos hypothyroidism and her battle with doctors who ultimately left her with extremely unhelpful advice. Lacy shares how many of the things that she tried to “fix” her hashimotos diagnosis - from eating very little calories to becoming a marathon runner, actually only made things worse for her. Many of the things she tried in her health and fitness journey before finding the answer to true health, are the same things that many of our clients and listeners probably have tried / will try at one point or another, so this is an important message for all.
Your hosts and Lacy also dive into what reaching health and fitness goals as a busy mom looks like and they give you tips and tricks to stop making things so complicated and difficult for yourself!
This episode is full of important nuggets that we feel you need to know if you’re currently on a health and fitness journey and looking for not only long-term maintenance of your goals, but your health as well.
Connect with Lacy:
Instagram: https://instagram.com/mycoachlacy?igshid=YmMyMTA2M2Y= (Health and fitness IG)
https://instagram.com/iamlacyunleashed?igshid=YmMyMTA2M2Y= (Business IG)
TikTok: https://www.tiktok.com/t/ZTdK7da5t/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
Kylie and Kara are back to continue getting personal and vulnerable following last week's episode. In August, your hosts opened up about their own respective personal health and fitness journeys and what they've been struggling with in their current season of life, and in last week's episode, Kara dove DEEP into what she's gone through in every step of the journey since then (and even more detail on the months that led up to last August).
They're back this week with "Kylie's version" of the last year. She chronologically addresses her post-competition journey and departure from bodybuilding, and the immense stress she was under from many different situations to follow (from her long-term relationship ending to getting drugged on vacation to car problems, she doesn't hold back). Her and Kara discuss the impact that these physical and mental stressors had on her body, the unwanted weight gain, and how she's currently on a healing journey with her coach.
Once again, they dive into the highs, the lows, and everything in between in this open, vulnerable, and raw conversation. Kylie and Kara hope that this helps listeners understand how much stress and trauma impact your health and fitness journey, and also offer some reassurance that you are NOT alone if you're struggling with your mental health, and hopefully provide some valuable perspective and insights to get through these difficult chapters, too.
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, your hosts are getting a little more personal (I know, how can it be MORE personal? It is!). Back in August, Kara and Kylie did an episode called "We Are Uncomfortable" where they opened up about their own respective personal health and fitness journeys and what they've been struggling with in their current season of life.
They're back this week with a much-overdue update focusing on Kara's story, and everything she has been through over the past year or so. She chronologically addresses her post-birth control journey, and what this process has looked like for her both physically and mentally. They dive into the highs, the lows, and everything in between in this open, vulnerable, and raw conversation.
In the next episode, Kylie will be doing the same with where she's at and what her last year has looked like. The intention of these episodes is to offer some reassurance that you are NOT alone if you're struggling in your own current season of life, and hopefully provide some valuable perspective and insights to get through these difficult chapters, too.
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this episode, Kylie and Kara welcome their good friend, Laura King, to the podcast. Laura is an online health and fitness coach, and helps women reach their body composition goals through her signature program, The Rebuild Method.
Laura joins your hosts for an important conversation about transforming your body aka body recomposition. Laura shares her background of nine years in the industry, as well as her own personal fitness journey, and all of the things she did wrong which led her to her mission today: helping women avoid the same mistakes. Together, Laura and your hosts address whether weight training or cardio is best for your goals, what body recomp is and the best ways to make it happen (and last), and even provide a mini-checklist for specific areas to focus on if your goal is to lose fat and build muscle.
This episode is full of myth-busting, and another great reminder that when it comes to health and fitness: context really is everything.
Connect with Laura:
Instagram: instagram.com/liftwithlaura_
Facebook group: https://www.facebook.com/groups/liftwithlaurafitness/
TikTok: https://www.tiktok.com/t/ZTdtTHCRg/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
TikTok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
TikTok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara welcome their good friend, Olivia Lagunzad. Olivia is an online health and fitness coach and the owner of Livelite Fitness. Olivia and her team help all types of women at different places in their journey to reach their health and fat loss goals, but have recently honed in on being a "team by moms for moms."
As a new mom herself, Olivia chats with Kara and Kylie about her personal experiences balancing fitness and pregnancy as well as provides insight to how she coaches her clients throughout pregnancy (and beyond) as well. They discuss important nutritional changes and adjustments made for the different phases of pregnancy and postpartum, changes that can/should be made to workouts, tips for handling morning sickness, food aversions, and other pregnancy obstacles, and different ways to measure progress with health and fitness throughout your pregnancy.
One of the biggest focuses of this conversation is how, just like with health and fitness in general, every mom/mom-to-be has a different journey. No pregnancy is the same, and it is important to give yourself grace and understanding if your health and fitness journey while pregnant doesn't look the same as someone else's. Olivia opens up about what this was like for her through a challenging pregnancy, and encourages all women to just do the best they can and be kind to themselves as they go through this transformative period.
Connect with Olivia:
Instagram: instagram.com/olivialagunzadfit
Facebook group: https://www.facebook.com/groups/womenlivingfullycommunity/
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Tiktok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Tiktok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara break down the importance of being consistent over being perfect. It’s easy for many people to get into the mindset that they have to be 100% perfect when starting their health and fitness journey — but ultimately this causes them to fail. Rather, we want to focus on being 85-90% consistent for the long run.
Although the topic of “balance” can be played out, Kylie and Kara believe it’s extremely important for you to find that flexibility in your own routine. The girls open up about what ”balance” looks like to them and offer tips to help you find consistency and sustainability in your health and fitness journey.
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Tiktok: https://vm.tiktok.com/ZTdqvNRWg/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Tiktok: https://vm.tiktok.com/ZTdqv8stb/
In this week's episode, Kylie and Kara dive into an important topic that almost anyone can relate to: comparison syndrome. We are all guilty of envying others from time to time -- whether it is what they have, what they look like, how their career is going, etc. However, constantly comparing yourself to others -- especially in your fitness journey -- can really have a negative impact on your life and mental health.
Kylie and Kara open up about their struggles with comparison syndrome, why comparing your journey (in any aspect) to others is a waste of time, and how they work to combat it in their own lives. They also provide some tips and real talk to try to help listeners get on the other side of it as well. They feel this episode is going to be highly relatable, and hope it helps you be kinder to yourself!
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In this week's episode, Kylie and Kara welcome Alyssa Tyler, MS, RD, LD to the podcast to discuss all things gut health. Alyssa is a registered dietitian with her own online functional health coaching practice, and specializes in helping individuals with GI issues, as well as hormonal and thyroid issues.
Gut health has become a bit of a "hot button" topic in the health and fitness space lately, so the hosts have Alyssa deep dive into what is truly considered normal versus abnormal in terms of GI health, what the symptoms of poor GI health may correlate with in terms of different parts of the body, and the order of importance of what to treat. Alyssa also shares some applicable takeaways for cleaning up your gut that do not involve automatically turning to supplementation or medications.
Connect with Alyssa:
Instagram: Instagram.com/alyssanoel_rd
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In this episode, Kylie and Kara dive into one of the topics that they are most frequently asked about. Many individuals feel like a big barrier in the pursuit of their fitness and health goals is the inability to fight their cravings, and they often attribute that to a "lack of willpower." Today, Kylie and Kara breakdown why this actually isn't always the issue and provide some real reasons you may be struggling with cravings.
Throughout this episode, your hosts explore five different possibilities for your "out of control" cravings, and even some tips and advice for how to combat these issues with simple lifestyle changes.
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In this episode, Kylie and Kara are joined by Courtney Kutzer, an assistant coach the Functional Fat Loss Academy. Courtney is a certified personal trainer as well as nutrition coach and works full time in her coaching role with Kara Goss Nutrition and Fitness, LLC.
Courtney joins your hosts for a long overdue conversation regarding in-person training versus online coaching. Kylie and Courtney use their previous experiences as in-person trainers to dive deep with Kara into the differences between these two modes of training/coaching. They discuss everything from services offered, pricing breakdowns, and the total value of each opportunity to the importance of connection in a coaching/training relationship. Kylie, Kara, and Courtney also address the increased impact they are able to have by reaching more women online.
Online coaches are frequently asked the differences between their services and working with an in-person trainer, and often have hesitation about not working with someone face-to-face, so if that's you or someone you know, this episode is incredibly valuable in helping breakdown each service so you can make the very best decision for yourself and your goals.
Connect with Courtney:
Instagram: instagram.com/courtfit_
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In today's episode, Kylie and Kara are joined by online health and fitness coach, Jonah Mitchell. Jonah’s program, The Total Mind & Body Transformation, focuses not only on the external steps necessary to achieve your health and fitness goals, but on the mental hurdles you must overcome first.
Kylie, Kara, and Jonah dive deep into what some of those common mental hurdles are for their clients, and how particular ways of thinking can completely sabotage any chance of truly making progress or succeeding. Jonah has dubbed himself "the WHY guy" because he has a passion for finding the deeper meaning, or underlying issue, behind his clients' behaviors.
This episode covers everything from self-sabotage and the upper limit theory to the power of self-talk and the dangers of having a "victim mentality." If you've constantly struggled to follow through with your fitness pursuit time and time again, this episode just may have the REAL reasons why.
Connect with Jonah:
Instagram: instagram.com/jonahmitchell_fitness
Facebook: www.facebook.com/groups/totalmindbodytransformation
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Today, Kylie and Kara dive into specific mental shifts that you can make in life to create a more successful and positive environment for yourself. As many of you know, your mental state plays a huge role in your success during your health and fitness journey. But today we're taking it a step further and helping you uncover the steps you can take to make your every-day life even more conducive to your own happiness.
We know how easy it can be to get stuck in a mental rut, where you're beating yourself up, spending energy on things you can't control, and feeling like you're not moving forward. So, we hope that one of these 5 things inspires you to make a change this week.
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In this week's episode, Kylie and Kara are joined by Taylor Seibel. Taylor is an online Holistic Hypertrophy Coach who combines functional health, strength training, and mental health into his practice.
Taylor and your hosts dive deep into the important topic of getting lab work done to more effectively navigate your health and fitness journey. They address the importance of getting labs drawn, which specific labs you should be ordering, and even discuss what some of these lab values can mean.
Many individuals may have resistance to, or hesitancy, when a coach requests labs so this episode is intended to help inform and/or remind you that this can be a very important tool for getting you the results you desire!
Connect with Taylor:www.instagram.com/coach_taylor22
Life Extension Comprehensive Weight Loss Panel:
https://www.lifeextension.com/lab-testing/itemlc100028/weight-loss-panel-comprehensive-blood-test
Connect with Kylie
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In this week’s episode, Kylie and Kara are joined by Chelsi Grantham. Chelsi is an assistant coach for Kylie UpLifts Fitness, LLC and The ConFITdent 180™ Blueprint, as well as a licensed PTA.
Chelsi joins the show to share how an abusive relationship served as the catalyst to her fitness journey, and the ways in which her relations with partners have both been a detriment, and a blessing, in multiple aspects of her journey -- as an athlete, in her career, and in her self-image.
The ladies dive in deep about what it means to have a truly supportive partner in your life when it comes to your personal development goals, including health and fitness, and how important it is to advocate for yourself and your desires and boundaries.
Connect with Chelsi:
Instagram: instagram.com/cgrantham_180
Facebook: facebook.com/groups/liftuplift
Connect with Kylie
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Today, Kylie and Kara dive deep into the problems with fad diets, and why continuing to turn to them for your weight loss goals is not beneficial. They discuss what a fad diet truly is, the specifics of certain fad diet programs (such as Optavia, Beachbody, and Advocare), and how these can be harmful to your physical and mental health.
Many clients have come to work with your hosts in a terrible place -- whether it be their internal health, rebound weight gain, or their relationship with food - after falling victims to these restrictive programs. Kylie and Kara have a mission to keep spreading awareness about these diets and give women the education they need to succeed.
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Kara and Kylie are back this week for one of their favorite episodes so far, and they are joined by multiple guests: Kenny and Sarah Lipton, Josh Levine, and Caleb Fong! If you're a loyal listener, you've heard from each of these guests in their own episodes and today, they join the podcast as one giant "squad."
The intention of this episode is to stress the importance of finding YOUR people, and the huge impact of having like-minded individuals who push you, lift you up, and support you in every area of your life.
The squad shares how they met, what they think each member's role/strength within the group is, and how having one another and the group as a whole has enriched their fitness journeys, business endeavors, and lives in general. You don't want to miss this one for lots of laughs, and motivation to find a power tribe of your own!
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kenny and Sarah Lipton:
Instagram: instagram.com/kenny.lipton and instagram.com/sarahsl.fit
Episode 13 with Kenny and Sarah: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000522872809
Connect with Josh Levine:Instagram: instagram.com/joshlevinefitness
Episode 6 with Josh: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000515781731
Episode 18 with Josh: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000527838631
Connect with Caleb Fong:Instagram:instagram.com/calebdfong
Episode 24 with Caleb: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000532116294
In this week's episode, Kara and Kylie are bringing you a highly requested topic: proper gym etiquette!
Many people embark on a new fitness journey at the beginning of the year, and for some, that may include joining a gym -- perhaps for the first time. Your hosts want to make sure that you're equipped to successfully navigate the gym setting to get the most out of your experience, and help those around you do the same.
This episode covers what to do, what to avoid, and everything in between! Many people allow gymtimidation to keep them from starting their journey, so the intent of this episode is to help you feel more confident and prepared instead of intimidated! However, there are plenty of helpful tips and insight within this episode even for those who are NOT beginners! Gym go-ers of all experience levels can benefit from these gym etiquette reminders.
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In today's episode, Kylie and Kara are joined by their friend, Raisa Anthony. Raisa is an online health coach and soon-to-be dietitian, as well as the Lead Assistant Coach for Metanoia Strong where she specializes in women's health / hormonal health.
This episode covers many important topics relating to your menstrual health. Raisa and your hosts dive deep into understanding the phases of your period / menstrual cycle, how it is impacted by birth control, how you can better manage PMS, natural ways to improve hormonal balances, and more!
As a woman, your menstrual cycle is essentially an internal health report card, and it is so important to have an understanding of how it works and why having regular, healthy cycles should matter to you!
Connect with Raisa:Instagram: instagram.com/raisaz
Website: www.metanoiastrong.com
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
In today's episode, Kara and Kylie are joined by online nutrition and fitness coach, Mike Millner. Mike is the owner of Peak Optimization Performance (POP) and the founder of "Neurotyping". Mike elaborates on the concept of neurotyping, and how it helps his company's clients find success.
This episode focuses heavily on understanding how to truly achieve long-term success while on a health and fitness journey. Mike dives into everything from the role that your mindset, and personality type (re: neurotyping), plays in your dieting success, to creating behaviors and habits that stick, to the roadblocks that make it so difficult for people to reach their big goals.
This conversation was super valuable even to your hosts, so we know you'll find it useful as you continue working toward your 2022 goals!
Connect with Mike:
Instagram: instagram.com/coach_mike_milner
Website: neurotypetraining.com
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
In today's episode, Kylie and Kara dive deep into helping you set better goals for 2022. As a new year begins, it's very common to create new goals and/or resolutions -- however, time and time again, many people fail to actually achieve the goals that they set or follow through with the habits they begin at the start of the year.
To help you not fall into that trap again this year, your hosts provide actionable steps for setting realistic goals, as well as strategies to help you follow through with them. They provide the goal-setting and planning tips that they have used to be successful in their own endeavors, as well as to create success for their clients.
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Today, your hosts are joined by one of Kara's long-time, hometown best friends, DJ Wunder. DJ is a marine and soon-to-be personal trainer and in this episode, he covers everything from his childhood and overcoming trauma to joining the marines to finding his greater purpose.
DJ shares his background and past struggles with health and fitness with Kylie and Kara, diving into the often unaddressed difficulties as a man trying to "get fit," as well as the stigma around mental health for men. He shares his journey working with a therapist, and how much prioritizing his mental health has changed his life for the better.
This episode includes a lot of laughs, but also offers a ton of insight about turning your struggles into strengths, but also to not being afraid to ask for help when you need it.
Connect with DJ:Instagram: instagram.com/wunderstrong
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Kylie and Kara are joined in this episode by a very special guest, online coaching company owner and friend, Megan Davis. Over the last seven years, Megan has worn many hats in the health and fitness world — from gym owner and personal trainer, to online coaching as an assistant coach, to coaching on her own and eventually creating the successful company, Metanoia Strong, where herself and her staff of coaches focus specifically on women’s health, hormone healing, and female empowerment.
Megan joins Kylie and Kara today for a conversation specifically revolving around the power in female bonds, and being a part of a community of powerful women. They discuss society’s perception of femininity and the way that women are pitted against each other, as well as Megan’s past experiences with female bonds, and the way that her perspective on them (and the relationships themselves) has evolved and grown over the last several years. She gives a lot of credit to one particular special bond with former podcast guest, and a mentor to both Kylie and Kara, Hannah Deindorfer.
The ladies dive into what a genuine connection between two women looks and feels like, and how it can enrich every aspect of your life — from showing up as your most authentic self to enhancing your romantic relationships as well. They discuss how they came to find these connections in their own lives, and offer advice for how you can start building them in your own life.
Connect with Megan:
Instagram: http://instagram.com/megandavis6
Website: http://www.metanoiastrong.com
Connect with Kara:
Instagram: Instagram.com/karagoss_rd http://instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts http://instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift http://www.facebook.com/groups/liftuplift
In today's episode, Kylie and Kara dive into a topic that MANY of their clients have concerns about when starting a health and fitness journey....alcohol consumption. This is an especially hot topic around the holiday season as the last several weeks of the year are packed with social gatherings, so the girls wanted to provide you with plenty of education, as well as tips and tricks, for navigating your alcohol consumption without wrecking your progress!
Kara and Kylie break down what alcohol really is and how it impacts your body -- ranging from its effects on sleep and gym performance to the effect it can have on your hormones and mental health. They do know, however, that alcohol can be a fun and balanced part of an individual's life (as it is in their's!), so they also break down how to track alcohol into your daily goals, AND provide a ton of tips and tricks to keep your calorie consumption to a minimum as well as optimize the day of and day after your drinking plans.
Like most things, alcohol can be a part of a healthy and balanced lifestyle as long as it is done in moderation and you understand the impact it has on the body!
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
In this week’s episode, Kylie and Kara welcome two coaches and mentors within the functional health and fitness space that they greatly admire: William Grazione and Gllis Pellegrin. The two of them work together with The Educated Dieter to address hormonal complexities primarily in the female population. They also run Advanced Coaching Systems which is a mentorship for coaches within the industry to become more educated on functional health and hormone dysfunction / repair as well.
In this episode, the gang dives into common fat loss mistakes you may be making in your journey, and many of the overlooked factors that impact fat loss such as sleep, stress, hormone balance, and more. They deep dive into different strategies to combat fat loss issues ranging from carb cycling to refeeds and diet breaks. They also address how each of these pieces of the process impacts metabolism, and why it is important.
The main focus of this episode is to help listeners understand why a healthy body internally translates to a healthy and “fit” body externally, and to show you why you may not always be able to focus on fat loss right away in your fitness journey.
Connect with Will:
Instagram.com/william_grazione
Connect with Gillis:
Instagram.com/gillis331
The Educated Dieter:
www.theeducateddieter.com
Connect with Kara:
Instagram:Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram:Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Kylie and Kara are ecstatic to bring on a very special guest for this episode! The girls sit down with the “CEO of Confidence,” Ella Halikas. Ella is a Sports Illustrated model and Swim-Designer as well as an activist and social media influencer. Kylie, Kara, and Ella discuss everything from social media to body positivity / neutrality to finding true confidence at any size to the positives and negatives of the fitness and health industry.
While at the University of Hawaii, Ella experimented with a newfound passion for modeling by taking her own photos in bikinis on the beach. She was encouraged by her friends to give modeling a try, and she did so in full force. Despite her initial hesitancy due to her curvier build, she refused to give up on her dream and worked hard on her own to make it a reality.
Ella discusses overcoming the societal pressures to constantly be working towards becoming thinner or smaller, and how she found self-love and confidence. She opens up with her thoughts about what true health and happiness looks like, and dives into many of her own tips and secrets to loving yourself and your body no matter what physical form it has.
This episode is a can’t-miss if you’re on a journey to love and accept yourself, too.
Connect with Ella:
Instagram: Instagram.com/ellahalikas
TikTok: https://vm.tiktok.com/ZM8ttjVpt/
Check out Ella’s Swim Collection here: https://pebblesnpalms.com/collections/p-p-x-ella
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Kara and Kylie are helping you navigate the holidays in today’s episode. So many people spend the year working to lose weight and get in better shape, only to gain it all back during the holiday season. It can feel difficult to stay on track with all of the parties, family gatherings, delicious food, and alcohol. So, what can you do to stay mindful and not undo the progress you have made?
A good place to start is to get a coach now, before the holiday season. Don’t put it off and go into the new year with the mindset of having to lose weight, having to work extra hard, and wanting to change from a place of being unhappy with your body. It’s better to start now so that you are better prepared when it is time to get into a fat loss phase.
Understanding how to set yourself up for success now during this hectic period can only set you up for greater and continued success in the future. Kara and Kylie will dive deep into how to frame this season in a positive way, structure your holidays to actually OPTIMIZE your goals, how to navigate your family and friends during this time, AND still enjoy yourself.
Remember to do what works for you and to practice moderation. Although food is a huge part of the holidays, it doesn’t have to be “all or nothing” and it doesn’t have to be the focal point.
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Sign Up for Kara’s Holiday Blueprint:
https://forms.gle/Ca7prgDFEVJsB8KQA
Kara and Kylie are getting nostalgic in this episode by talking about fitness trends from the 2010s. Listen in as they discuss where they were during the 2010s, what the trends at the time got wrong, and what has changed.
Kara and Kylie were in college in the mid 2010s, and it was around that time that they both really began to start looking at fitness….but not quite in the right way yet. They admit that they were very susceptible to the trendy, “magic” ways to lose weight / be fit.
They cover the hype around IIFYM (“if it fits your macros”), microwaving quest bars, BCAAs and other supplementation, and many more.
What all these trends symbolize is society’s desire for the easy, quick answer to fat loss. However, as they always say, there is no quick fix. The truth is there isn’t JUST one thing that is going to help you shed the weight or get fit. It takes consistent effort, proper nutrition, and knowledge to get in shape and prevent yourself from damaging your body. Kara and Kylie want listeners to know that they have been where they’re at looking for the easy answers too and they share these stories to help you feel less alone, but to also help you avoid making the same mistakes.
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
This week Kara and Kylie are joined by Cody Jandes, a full-time trainer, coach, and host of the Deeper than Dumbbells Podcast. Cody and the girls discuss the positive and negative sides of social media, as well as their own experiences and tips on how to navigate it in a healthy way.
One of the main negatives Cody, Kara, and Kylie address is comparison syndrome. It is important to remember that what you see isn’t always reality, or the whole picture of anyone’s life. From Cody’s perspective, the pressure is the same for men, especially in the fitness industry. Ultimately, you can choose what you consume and who you interact with to ensure that your social media experience is a positive one.
Connection and education are two of the biggest positives of social media, and Cody, Kylie, and Kara give insight on how to identify which accounts / coaches are authentic and credible, and share their own insecurities even as “role models” online.
Connect with Cody:
Instagram: https://www.instagram.com/codymj12/?hl=en
Deeper than Dumbbells Podcast: https://podcasts.apple.com/us/podcast/deeper-than-dumbbells/id1507720615
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
Today, Kylie and Kara welcome Letisha Bates, soon-to-be registered dietitian passionate about helping women with PCOS, to the podcast. Letisha is well-known as “That PCOS Coach” on Instagram, and she joins the show to discuss what PCOS is, her own journey with the diagnosis, how it’s diagnosed/what some of the main drivers are, different methods of treatment, and so much more.
Letisha was diagnosed with PCOS at the age of 23 after the birth of her first child. Suffering from inconsistent menstrual cycles and major weight fluctuations from a young age despite being athletic, Letisha felt getting a proper diagnosis was an eventual catalyst for change in her life.
PCOS is an incredibly common condition, and while there isn’t a cure, it can be managed with the proper treatment and care. Unfortunately, there is a lot of misinformation surrounding PCOS -- even coming from the medical community -- leading women who are suffering into more misery than necessary. The signs and symptoms that are most common are irregular cycles, being weight loss resistant, hirsutism, and acne. There is no single test to diagnose, and it is typically a diagnosis of exclusion.
It’s important to educate yourself on the different drivers of PCOS and the different treatment options available. What works best for you is going to be dependent on your condition, and what your current lifestyle looks like. In this episode, Letisha dives into what some of those changes may look like, and how ultimately, what you may need to do is LESS complicated than you’d expect.
Connect with Letisha:
Website: https://thatpcoscoach.com/about-me
Instagram: https://instagram.com/thatpcoscoach
Podcast: https://podcastaddict.com/podcast/2719123
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
For Episode 31, Kara and Kylie welcome Dr. Kasey Jo Orvidas to the podcast. Kasey has a Ph.D. in psychology and is also an online health and fitness coach. Kasey’s background brings a unique and important component to the industry, and today she dives into how growth and fixed mindsets can influence our fitness and health journeys.
A growth mindset, in short, is when you experience a setback, you are able to pick it apart, learn from what went wrong, and move forward and improve. Someone with a fixed mindset is more likely to reach an obstacle and feel personally targeted, or internalize the situation to mean something about themselves. It comes down to how you ultimately use the feedback and information moving forward in your journey.
Beyond growth and fixed mindset, today’s episode also dives into why you may struggle to “stay motivated” (or maybe even get motivated in the first place), as they break down intrinsic vs. extrinsic motivation and how this impacts the longevity of our actions.
This conversation is also incredibly valuable to those who may be having a hard time “getting back on track” when life feels overwhelming, or when anxiety seems to get the best of us. Kasey provides some tips for moving forward in these tough stages of life, and offers the reminder that you are not alone.
Connect with Kasey:
Website: https://www.kjocoaching.com/
Instagram: https://www.instagram.com/coachkaseyjo/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
In today’s episode, Kara and Kylie are talking to Joey Gast, a registered dietitian, and online nutrition/training coach. Joey is joining your hosts for a conversation around what it means to be an athlete, why you may be one without realizing it, and how to fuel yourself as one.
When it comes to pre and post workout meals, Joey would rather people focus on their entire day of nutrition as a first priority. It’s not just one meal that makes you or breaks you. There’s no need to over complicate things as a beginner. However, as you get further into your journey, peri workout nutrition (what you eat around your workout) does become more important to your performance, and as a result, your progress as well.
If you are at the point where you’re ready to focus more on how you’re fueling your workouts, Kara, Kylie, and Joey cover everything from what types of foods work well in your pre and post workout meals, the timing of those meals, what intra workout nutrition is and who it is for, and even what is best for those who train first thing in the morning (and why you shouldn’t do this on an empty stomach!).
There is no simple answer to what works when it comes to your peri workout nutrition. It isn’t about the brand of protein you use, how quickly you drink a shake after you train, what pre-workout you take, or any of the other small things so many people fixate on. What matters is getting the basics right and staying consistent.
Connect with Joey:
Twitter: https://twitter.com/joeygast_rd?lang=en
Instagram: https://www.instagram.com/joeygast_rd/
Facebook: https://www.facebook.com/groups/fatlosscyclingsecrets/
Connect with Kara:
Instagram: Instagram.com/karagoss_rd
Facebook: https://www.facebook.com/groups/523529175060599
Connect with Kylie:
Instagram: Instagram.com/kylie_uplifts
Facebook: www.facebook.com/groups/liftuplift
In today’s episode, Kara and Kylie are talking about the importance of knowing WHY your goals TRULY matter to you.
Last week, the girls were in Las Vegas with their business mentor Jason Phillips and the first question he asked at their event was, “why are you doing this?” [referring to their businesses].
They each answered with surface-level cliche responses at first: making your own schedule, financial freedom, and travel all play a part in becoming a self-employed coach. However, at the core of coaching is the want to improve people’s lives and help them become their best selves. They also had to dive into what financial freedom, schedule freedom, and travel actually MEANS for them -- and get very specific.
This conversation is relevant to embarking on a fitness journey, and it is important to ask yourself WHY you are embarking on this journey. What does losing weight, or getting “fit,” mean to you? What do you think will change in your life as a result of achieving your goal? You have to dig down to your core desires, and understand that in this life-long journey, that vision and those desires may shift and adapt to who you become along the way. Know your long-term vision, focus on it, and understand the importance of making short-term goals along the way to reach it.
It may feel like the daily grind is getting you nowhere, but you have to remember that nothing happens overnight. It takes consistent effort and dedication to create real change, and it takes time to build those habits. We live in a society that pushes the belief that you can have everything right now. You can have instant gratification according to social media, but that isn’t real life.
The reality is, there is never an end point. When you reach your goal, there is a next goal. It’s about checking in with yourself and understanding what your “why” is, and if it has changed since you began your journey. Keep asking “why?”
Connect with Kara:
Instagram.com/karagoss_rd
Connect with Kylie:
Instagram.com/kylie_uplifts
Join Kylie’s Free Facebook Group:
www.facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599
This week, Kylie and Kara dive into a current hot topic within the health and fitness industry: gut health. One of the most common issues for those who experience gut issues is bloating, so in this episode, the girls address what true bloating is, when it is a problem, what can cause it, and provide some simple steps for combatting it.
It is important to understand the difference between fullness after meals and chronic bloating. Once you’re able to assess if you’re truly struggling with chronic bloating, you can explore potential triggers such as sensitivity to certain foods, eating in a stressed environment, and/or inadequate fiber intake just to name a few.
Many clients have come to Kylie and Kara with a history of digestive issues that they have just accepted as “the way that they are,” and they truly feel like they have “tried everything” to beat their bloat. However, most people have not tried some of the most simple solutions consistently enough to make a difference.
Give this quick episode a listen to learn more about what you might be dealing with as well as some strategies that you can start implementing regularly to beat your bloat!
Connect with Kara:
Instagram.com/karagoss_rd
Connect with Kylie:
Instagram.com/kylie_uplifts
Join Kylie’s Free Facebook Group:
www.facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599
In today’s episode, Kara and Kylie are talking to Macey McIntosh. She is a fellow Nashville native and has been a coach for over 6 years. Macey dives deep into her journey with fitness, her body image, and whether or not you need to track macros forever. Macey went through her own journey of transitioning away from tracking and into Intuitive Eating, which she now just calls “eating”, as her company is trying to move away from labeling what kind of eater you are. It’s important to understand, though, that you must have some sort of foundational knowledge of nutrition before you can just eat intuitively, and that’s where tracking comes into play as a tool.
Before transitioning to a more intuitive eating style, Macey went through her own journey of tracking, gaining weight, and fixing hormonal health issues. Clients often don’t understand that they may need to go through an uncomfortable phase to get to the physique that they want. It’s important to remember that we’ve all had our own battles with our bodies, we’ve all compared ourselves to others on social media, and it’s easy to get in our own heads about these things. But, it’s important to remember that our bodies will do what they need to in due time as long as we give them what they need. We also have to remember that we cannot live our lives in comparison to others.
Connect with Macey: https://www.instagram.com/maceyfit_/?hl=en
Macey Fit Resistance Bands: https://macey-elizabeth-fitness.myshopify.com/
Connect with Kylie: https://www.instagram.com/kylie_uplifts/
Connect with Kara: https://www.instagram.com/karagoss_rd/
Join Kylie’s Facebook Group: https://www.facebook.com/groups/liftuplift/
Join Kara’s Facebook Group: https://www.facebook.com/groups/523529175060599
In today’s episode, Kylie and Kara dive into what it means to be “adaptable” and why this is so important in your fitness journey.
People often struggle to be adaptable when situations in life throw them off of their plan and/or protocol. This is when the all or nothing mindset tends to take over meaning that if it isn’t perfect, then it isn’t worth doing at all. As Kara and Kylie have covered in a previous episode all about this mindset, this is actually sabotaging your progress more than anything!
Adaptability means making changes situationally, and keeping your mindset positive about it all while giving yourself grace to be flexible temporarily. You have the option to do the next best thing. You can make that decision, and it doesn’t mean you failed if you missed the gym or your macros for one day, or even a couple days.
Once you learn to listen to your body, and get your mind in the right headspace about your journey, you will be able to adapt your program if and when you need to. The important thing is knowing when to make the choices yourself, and when to ask your coach for help.
In this episode, Kylie also shares exciting news regarding her first ever live event, Confident 180™ Live!: The Experience is a fitness and health focused event coming up on October 9th in Nashville, TN that is open to the public. It’s going to be an event to help you look at your current health and fitness journey with new insight, and find your confidence. There will be many knowledgeable and passionate guest speakers, including Kara, and many other names from the podcast that you will know, presenting at the event! You can get tickets below.
Buy ConFITdent 180™ LIVE: The Experience Tickets: https://buy.stripe.com/4gwbLq6W50Zn4bC5kk
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599/
In this week’s episode, Kara and Kylie discuss women’s health, birth control, PCOS, and so much more with special guest, Joelle Cavagnaro. Joelle is the Head Coach and CEO of Level Ten Coaching, co-owner of Fit Coach Pro, and soon to be new mother.
After about 10 years of birth control use, Joelle made the decision to come off in the summer of 2018. She had heard stories about women not getting their cycles back for awhile after coming off, so decided to stop a few months in advance to begin trying for a baby. While on the pill, Joelle had no periods at all.
Six months post-birth control, Joelle hadn’t regained her cycle, and was also gaining weight rapidly regardless of calorie intake. She and her coach realized something hormonal was happening. She eventually received a PCOS diagnosis to which the doctors suggested birth control as a solution. Joelle felt completely ignored by the medical professionals she visited, and started taking her health into her own hands (with guidance from other coaches and fitness/health professionals). Together, they uncovered one major driver of her issues: stress.
It's important to be an advocate for your own health and to understand your own body. Work with someone to understand how to bring your body into balance and reduce stressors. You have the right to make your own informed, educated decision about birth control.
Connect with Joelle:
Instagram: https://www.instagram.com/joellesamantha/?hl=en
Level TEN Coaching: http://www.leveltencoaching.co/?ltclid=
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599/
Kara and Kylie are joined by “metabolism master” Caleb Fong in this week’s episode. Their friend and fellow coach, Caleb, shares his path into coaching, metabolism myths, and where to start regaining metabolic control.
Caleb has been running his own coaching business for around four years and has been a trainer for seven. He works predominantly with individuals recovering from chronic dieting to help restore their metabolism.
Metabolism is the process by which your body processes food and calories into energy. For Caleb, a slow metabolism is one that has been down-regulated due to undereating, stress, hormonal imbalances, and/or many other possible factors. It’s important to remember that your metabolism is an individualized process; it isn’t going to be the same for everyone, regardless of age or weight.
The most prevalent metabolism myths Caleb comes up against are often supplement-based. So many products claim to speed up metabolism with no evidence to back those claims. There are also the common beliefs that eating after a certain time is bad for you, eating more than 6 meals a day keeps your metabolism moving, and so on.
Caleb, Kylie, and Kara debunk these myths as well as what you actually CAN do to optimize your metabolism, and share all of that value in this episode!
Connect with Caleb: www.Instagram.com/calebdfong
Join Caleb’s Free Facebook Group: https://m.facebook.com/groups/976459925874069
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group: https://www.facebook.com/groups/523529175060599/
Today Kylie and Kara are discussing the biofeedback they use to measure the progress and success of their clients. Many people don’t understand that working with a coach to reach your health and fitness goals goes beyond photos, weight, and measurements -- there are a lot of different factors that a good coach will assess to make decisions regarding protocols. In this episode, your hosts dive into some of those factors, and why they are important.
Biofeedback is a fancy way of describing how your body responds to stimuli. Coaches use it as a way to measure what is working in your routine and what maybe needs to change for the best results. Biofeedback can also include things like mental health and stress levels to create data points that inform your individualized program.
The main areas Kara and Kylie address are:
- Hunger
- Stress
- Sleep
- Energy
- Recovery
- Digestion
- Mood/Focus
- Libido
- Blood Glucose
- Resting Heart Rate
To learn more about why these areas matter in your fitness and health journey, as well as what your coach may be looking for, be sure to give this episode a listen!
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599/
Today, Kara and Kylie get vulnerable with you and discuss where they are in their own health journeys, along with how they deal with the mental strain of showing up as authority figures for others while dealing with their own issues.
In January, Kara began a hormonal re-balancing journey as she left birth control behind. Seven months later, she is still on that path. Although Kara has spent a lot of time working on her mindset and attitude toward her own body, there are still days where it is hard to love herself.
Now, with advice from her own coaches and mentors, Kara is embarking on a new plan to get her body back into balance.
Kylie has had trouble adjusting to life after her recent competition. It’s been 6-12 months of highly calculated, non-negotiable factors that have clashed with huge transitions in her personal life. There hasn’t been time to process all that she’s been through. Coming out of her show, she struggled initially with adherence and feelings of guilt during the beginning of her reverse dieting phase. Old patterns of binging and self-sabotage began to appear, and Kylie felt lost. With help from Kara and their coach Jon, Kylie is on a new path of intuitive eating. The strain of being perfect all of the time as a competitor had been taking a huge toll that she couldn’t see in the moment -- both on herself and those closest to her.
There is no shame in struggling. Life, and fitness, is full of different phases and different obstacles. It’s important to be accepting of whichever part of the journey you are in, and most importantly, to not be afraid to reach out for help.
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group: https://www.facebook.com/groups/523529175060599/
Today, Kara and Kylie address one of the most important, and often most misunderstood, topics on the podcast so far: reverse dieting. What is it? Who is it for? Why is it beneficial? Why would you want to diet in reverse?
For someone that has experienced metabolic decline, down regulation of crucial hormones, or other effects of dieting or under eating, reverse dieting is the process of gradually adding calories in to upregulate your metabolism. If you have been dieting too low, or for too long, you may notice it’s harder to lose fat and build muscle. You will likely hit a plateau because your body adapts. The only way to keep driving change is to keep dropping caloric intake and increasing output. Your hormonal functions can be drastically affected: thyroid, sex drive, and menstrual cycles can all be negatively affected and down regulated by under eating.
You need an exit strategy to help you maintain your weight, or to be able to make more progress in a future dieting phase, in a healthy way. The purpose of reverse dieting isn’t weight loss, but to reach your new maintenance level. The physical/weight-related results throughout a reverse diet vary per individual, and Kara and Kylie address each of the possibilities, and most importantly, all of the positive effects the reverse diet will have on your internal health and quality of life.
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599/
This week, Kara and Kylie address three things that they see being overcomplicated in the pursuit of a health and/or fitness goal.
The first and most commonly overcomplicated thing is food. What foods do I eat to meet my macros? What recipes should I be cooking? These are questions that pop up time and time again.
The second overcomplicated thing is workout plans. The basics do work; you don’t need booty bands and HIIT routines for your workout to be effective. workouts to “confuse” your muscles. So, what do you need then?
The final overcomplication is meal timing. Meal timing is important for specific aspects of your routine, but you should not be stressing about how many meals you are having, the size of them, or even when you are eating. What should you actually focus on?
The answers to these questions and guidance on keeping it simple and effective are inside!
Connect with Kylie: www.Instagram.com/kylie_uplifts
Connect with Kara: www.Instagram.com/karagoss_rd
Join Kylie’s Free Facebook Group: www.Facebook.com/groups/liftuplift
Join Kara’s Free Facebook Group:
https://www.facebook.com/groups/523529175060599/
Today, Kara and Kylie dive deep into trying versus doing. People underestimate the power of words and just how often the phrase “I’m trying” pops up in their vocabulary. It’s easy to become comfortable “trying” over actually taking the messy action and doing the things that need done to make advancements. Many people may not even realize that the “trying” mindset is holding them back – trying is good, right? Well… you can be trying, but it is so much different than actually doing the work.
Kara and Kylie are here to give you strategies to help examine what you are and are not doing to reach the goal, and how you can spend more time doing versus trying. Remember, taking messy action is better than staying stuck.
Kara and Kylie are welcoming Josh Levine, online coach and muscle-building mentor, back to the show. Fresh off of a weekend together with other members of their coaching community at the IMPACT event, Kara, Kylie, and Josh discuss the importance of muscle and why muscle matters -- even in your fat loss goals.
Many people, women in particular, are just seeking weight loss and fear “getting bulky” with muscle building. It is important to understand that having muscle on your body is actually what helps you achieve that “beach body” you desire. Lean muscle is the framework for that aesthetic. Beyond appearance, muscle-building is also important to build strength for your health and life. The stronger you are, the safer you are, and if you maintain that strength, it is a skill you will use over and over again throughout your entire life.
As Kara and Kylie frequently remind listeners, fat loss should just be one small phase in your journey – you should not be dieting all-year-round. You need to have phases of eating enough to promote muscle growth. Not only will this level up your physique in future dieting phases, but it will also improve your insulin resistance, bone mineral density, and blood glucose levels.
Connect with Josh:
Podcast: Struggle to Strength
Instagram: https://www.instagram.com/joshlevinefitness/
In today’s episode, after catching up on their last few weeks of adventures and Kylie’s show, Kara and Kylie provide tips and guidance for maintaining your progress while traveling. As the world re-opens this year, more and more vacation and travel plans are happening! With that, typically comes worry about sticking to plans and reaching fitness goals. Kara and Kylie dive into how to prepare yourself for traveling so that you can continue on the path to your goals.
Mindset is everything. If you go into a situation doubting yourself or saying you will “try,” you are much more likely to fail. Instead, approach it with the mindset of “I will do this.” You have to make a conscious and intentional choice. Vacations are meant to be fun and low-stress; you don’t need to be hyper-focused on your plan, but at the same time, that doesn’t mean just giving up and going all-out on everything. Find a healthy balance that works for you.
In this episode, you’ll receive a ton of insight on exactly how to choose what that balance is for you and how to execute it successfully!
In today’s episode, Kara and Kylie are talking to Jon Childress, a competitive bodybuilder and the Head Coach/Owner of Childress Fitness. Similar to last week’s episode, Jon provides a look behind the curtain to the men’s side of the competitive bodybuilding world.
Growing up, Jon played sports in high school and enjoyed competitive events. Soon after leaving high school, Jon made some poor choices and ended up homeless for 6 months. Later, he ended up in Indiana and fell in love with fitness again. He started his fitness return with CrossFit before moving on to take up bodybuilding and coaching. He is a true example of overcoming adversity and beating the odds to succeed.
During the recording of this episode, it’s peak week for competition day for both Jon and Kylie. Together, they also outline what this means and what this looks like for each of them!
As a bonus, enjoy some fun facts and laughs from Jon’s time as a server at Olive Garden! We hope this episode provides some awesome value to you whether you intend to compete or not -- there is a ton of wisdom regarding pursuing your goals inside and outside of fitness inside.
Find out more about Jon:
Website: https://www.childressfitness.com/
Instagram: https://www.instagram.com/jonathonchildress_/?hl=en
In today’s episode, Kara and Kylie differentiate between bodybuilding and lifestyle fitness goals. A lot of aspects from bodybuilding can be applied to your general health and fitness goals, but it is important to remember that it is an extreme sport. In bodybuilding, “contest prep” is a specific period of weeks/months leading up to your show. In prep, a competitor must be 100% on track with every variable 24/7. On average, most competition preps are 12-24 weeks long.
It is important to remember that everyone is vastly different, and that plans are tailored to the individual and their end goal. Remember that a bodybuilder’s plan is going to be way different from a long-term lifestyle plan. You don’t want to push your body too hard in a direction that won’t be beneficial in the long term; it’s all about having a sustainable routine.
Bodybuilders have a timeline, and they are pushing themselves to the limit every day for up to six months. They are also working extremely hard, and stay on top of their goals outside of their prep/in “off-season” as well. Consistency is key in reaching your goals, and so is being realistic with your timelines and expectations of results.
Kylie competes in the bikini division of the NPC (National Physique Committee) competitions. The criteria for judging includes muscularity, conditioning, symmetry and balance, as well as overall presentation (posing, beauty appearance, etc).
Bodybuilding is a practice that requires incredible dedication and hard work. It can be an outlet for those with struggles you can’t see and help them build healthier coping strategies. Even if you just have generalized health/fitness goals, there is a lot you can learn from the mindset of a bodybuilder.
Kara and Kylie are talking about self-sabotage and The Upper Limit Theory in this week’s episode.
If you have ever felt guilty about being the smartest person in the class or had a great day only to ruin it later with negative thoughts, you are falling prey to self-sabotage and The Upper Limit Theory. We say that we want to be happy, but when we get close to it, we sabotage ourselves because we don’t actually believe it’s possible.
This comes from many different feelings and learnings. It can come from fear, self-doubt, or our ego setting off the fear of the unknown. You need to know your potential and lean into it. It can also come from your need to stay in a comfort zone. Then there’s the things we are taught by the media, often with the words “I’ll be happy when.” There’s always something to chase, whether it’s the perfect body or the perfect job.
Both Kara and Kylie have experience with self-sabotage and still struggle with it sometimes. It’s an ongoing learning and awareness process, and likely always will be. It’s important to recognize these self-limiting beliefs in your own journey so that you can work to control them rather than letting them control you.
In today’s episode, Kara and Kylie are talking to fellow coaches, and the owners of Full Effort Coaching, Kenny and Sarah Lipton. They are here to discuss their story and mission in coaching, as well as dive deep into what really makes workouts WORK for clients.
Both Kenny and Sarah have always been interested in fitness and had definitive paths in mind for their journeys. However, their courses were altered when they each suffered from major injuries.
The two met at the gym and realized that they shared a vision of helping others with their fitness goals. Kenny had recently realized that he didn’t want to become a physical therapist, and had more interest in fitness overall, and Sarah had a vision of creating outdoor fitness experiences for people. Ultimately, their main mission was the same: to help others.
Kenny and Sarah believe that you are meant to be wherever you are at a given time. It’s all to bring you to your goals and where you need to be, even if that looks different than you thought it would. You have to put effort in. Tempo, rep sequences, mental state, all of these things matter. Maintain that drive to become better than you were yesterday and hone into your “why.” Also know what you are targeting and understand the execution behind the movement. Together, with Kylie and Kara, they dive into how you can level up your own training sessions through this mental shift, and what true intensity and intent is.
Connect with Kenny and Sarah:
Website: https://www.fulleffortcoaching.com/
Sarah on Instagram: https://www.instagram.com/sarahsl.fit/?hl=en
Kenny on Instagram: https://www.instagram.com/kenny.lipton/?hl=en
In today’s episode, Kara and Kylie are talking about the differences between yo-yo dieting and periodized nutrition.
Many individuals get confused when they hear that they have to go through phases of gaining and losing weight, even when they are doing it the right way, and they wonder how this differs from the rebound weight-gain they have seen from their own yo-yo dieting in the past. Kara and Kylie break it down for their listeners!
Yo-yo dieting is when someone is in and out of multiple dieting phases throughout the year; things like crash diets and restricting yourself in the week only to go all out on the weekends. It’s a cycle of under-eating and over-eating. There is no sustainability in this method of weight loss.
Periodized nutrition means you are placing yourself into different phases with a specific goal in mind, and through a strategic and healthy process. It’s important to understand that you can’t diet forever. For Kara and Kylie, and their clients, it’s typically a process of reversing, maintaining, and cutting (and growing, for those who wish to do so!).
Conditioning your body is not an instant gratification practice. It takes time and investment to see changes.
Kara and Kylie are joined today by Hannah Deindorfer, holistic business coach and “fairy godmother” for female online fitness coaches. In this episode, you’ll learn why Hannah’s clients refer to her as the “fairy godmother” and how her talents and wisdom can be applied to so much more than business and fitness coaching as she discusses how mental health, our bodies, and food are interconnected in our lives.
One of Hannah’s superpowers is helping others with personal development and overcoming their past traumas. When Hannah was thirteen years old, her father was diagnosed with bipolar disorder and her mother suffered from severe depression -- what followed for Hannah was ten years of trauma, abusive relationships, eating disorders, and her own struggles with mental illness and an attempted suicide.
Hannah shares insight with listeners today on what is required to make changes and shifts to overcome what we have gone through in our lives, and the importance of deconstructing the barriers we have made - no matter how unsafe we feel. Until we can do that and create safe structures, self-sabotage is almost inevitable.
It’s not wrong that you struggle, procrastinate, or hold yourself back. Accept it and know that it’s a normal human safety mechanism. Don’t fear your lowest lows. Instead, embrace them and know that you can move forward.
This episode is incredibly powerful, and we hope that it offers some comfort that whatever you are facing today or have faced in the past – you are not alone. If you are struggling with mental illness and suicidal thoughts, we encourage you to reach out to the National Suicide Prevention hotline at 800-273-8255. If you are struggling with an eating disorder, we encourage you to reach out to the NEDA helpline at 800-931-2237, or visit their website www.nationaleatingdisorders.org to utilize the chat or text for help features.
Connect with Hannah:
Website: https://hannahdeindorfer.com
Instagram: http://instagram.com/hannahdeindorfer
Facebook Group for Female Coaches: https://www.facebook.com/groups/2311766389079605
In today’s episode, Kara and Kylie are talking about how to be coachable -- aka the qualities that all SUCCESSFUL clients have. They dive into exactly what being coachable IS, as well as what it is NOT.
It’s important to understand that coaching is not hand-holding – it’s about having an open mind and not being set in your old ways. You have to be willing to do things you have never done before in order to reach your goals.
They cover communication standards, requirements of trust, adherence, adapting and pivoting, and everything in between that is a part of getting the BEST results and the MOST out of the money you’ve invested.
If you have been considering hiring a coach or joining a coach’s program, especially through Kylie or Kara, this episode is a MUST-LISTEN to make sure you are mentally prepared to BE coached. If you are already a client, whether it is of Kara and/or Kylie, or any other coach, this is also a MUST-LISTEN to make sure you are meeting these expectations and setting yourself up for long-term health, happiness, and of course, RESULTS!
Don’t forget to follow/subscribe or add us to your library (depending on your listening platform), and of course, if you’re on Apple, PLEASE leave us a 5-star rating and a review!
In today’s episode, Kara and Kylie are joined by Jason Phillips aka the “coach of coaches.” Jason has been making waves in fitness and coaching for years. He is currently Kara and Kylie’s business mentor as well! Jason joins the show to discuss his own fitness journey, and how that led him to where he is now.
Eighteen years ago, Jason was the one who needed to be coached. He found himself struggling with anorexia after an injury put him in rehab. Self-image problems, coupled with obsessive compulsive disorder, took Jason down a path to what could have been self-destruction.
Instead, he found a trainer that helped instill a passion for health and fitness – the right way. So now, everything he does today is to help others avoid the trauma that he experienced.
Jason shares about his on-going struggles, and how life is all about learning how to pivot out of negative places. He credits his work ethic and success to a “why not me?” mindset that he’s had since he was young, and with Kara and Kylie, he dives into what exactly this means.
Join Kylie and Kara at his next LIVE event in Nashville, TN this June….absolutely FREE if you are one of the first 10 people to listen to this podcast and send him a text at the number below!
Jason’s Cell: 323-605-2332
Other ways to connect with Jason:
Website: https://ncicertifications.com/
Instagram: https://www.instagram.com/jasonphillipsisnutrition/
Today, Kara and Kylie are talking about overcoming the “all or nothing” mindset. They dive into what the all or nothing mindset is, why is it so damaging, and how you can work to change it.
Whether or not we realize it, most of us have struggled with self-sabotage at some point in our lives. The all or nothing mindset plays a huge role in this type of behavior as it persuades you to take one thing and allow it to define the rest of your journey. Kylie and Kara have battled with this mindset in the past themselves, and now as coaches, they see this as one of the number one obstacles for their clients in the beginning.
Kylie and Kara help their clients commit to a plan and commit to themselves, and understand that it is better to strive for consistency than perfection, and that there will always be obstacles in this journey – but learning how to pivot, rather than give up in these moments, is the key to success.
Kara and Kylie are back to debunk more myths for you in this episode! This time, they are taking on the category of fitness/exercise to help you sort through the BAD advice out there and give you some GOOD tips to elevate your workouts.
The myths that they address in this episode are:
- High rep, low weight is best for women who want to tone / lose weight
- Soreness is an indicator of a successful workout
- No days off mentality / not taking rest days makes you more dedicated and successful
- Popular “booty-building” tactics
- Specific exercises/movements to spot-reduce fat (targeting certain body parts for fat loss)
Your hosts break down each of these common fitness trends and pieces of “advice” to help you understand the MOST OPTIMAL way to reach your physique goals through exercise. If you are familiar with any of the advice listed here, you’re definitely going to want to give this episode a listen!
In today’s episode, Kara and Kylie are talking to personal trainer and online coach, Josh Levine. Kylie, Kara, and Josh first became friends through the coach that they share (Team Mihaly), and now often collaborate through their shared business mentorship with Jason Phillips as well.
Josh joins the show to discuss the theme of his podcast (The Struggle to Strength Podcast): overcoming adversity, and finding the opportunity within each obstacle.
As a child, Josh was very accident prone and often injured. He has also struggled with anxiety and depression since his teenage years, but never let this stop him. Through all of this, Josh has learned that he can always get back up and keep going. After a surgery in 2017 led to a life-threatening, severe infection, and thus a second emergency, surgery; Josh was forced to take a break from all of the things that brought him peace and happiness. He dropped a lot of muscle and strength during this time, but most of all, really struggled mentally.
Through this episode, Josh shares how he used this experience to propel him forward in every aspect of his life (especially within his career path and his personal fitness goals). His story serves as a great reminder to never give up, and let each loss be a lesson.
Connect with Josh:
Podcast: Struggle to Strength Podcast with Travis Hatch
Instagram: https://www.instagram.com/joshlevinefitness/
In this episode, Kara and Kylie are deep diving into nutrition – specifically five bad diet tips you’ve likely been given. They debunk these nutrition myths while giving you some tips on creating a healthy, stress-free diet.
The myths they are going to be addressing:
● Eating at night makes you gain weight
● Carbs are bad for you
● ALL that ANYONE needs to lose weight is a calorie deficit
● You need a protein shake immediately after your workout
● Supplements, meal replacements, and juicing for success
Your hosts break down each of these common “diet trends” and pieces of “advice” to help you understand what truly does and doesn’t work for not only your physique goals, but your long-term health. If you’ve been told any of these things, you’re definitely going to want to give this episode a listen!
In this episode, Kara and Kylie talk about what it truly takes to succeed. They cover the power of investing in yourself, your health, and your goals. People are often afraid of taking the risk and putting that belief in themselves, and so they share their own personal experiences overcoming this fear and how it’s positively impacted their lives.
Taking a leap of faith and making an investment without knowing the outcome is scary. Oftentimes to take the risk, you have to be at the point where the pain of your current situation outweighs the perceived pain of change. Think about where you will be in 5 years. Will you be happy if you are still where you are? If not, it’s time to make the leap.
This is your body. Your health. Your wellness. Your LIFE.
Remember that you get out of life what you put into it. You have to put in the work - there is no quick fix, despite what society teaches us. You need to make the commitment. What can you do today to get closer to your goals?
In today’s episode, Kara and Kylie are joined by their coach Justin Mihaly. Since 2013, Justin and Team Mihaly have impacted thousands of athletes and helped their clients reach their fitness goals. Justin is here to discuss how your environment and who you are surrounded by can have a huge impact on your progress. Both Kara and Kylie have worked with Justin for the last three years. In fact, they actually met each other through him.
Justin, Kylie, and Kara discuss everything from how Team Mihaly began, what it’s become, and how much your peers and the support system you have can make or break you. They cover the importance of betting on your beliefs, and that the only way to truly GROW is to be pushed out of your comfort zone.
This episode may inspire you to bet on yourself and take the risk you’ve been avoiding -- and don’t be afraid to leave who and what doesn’t serve you behind!
If you enjoyed this episode, don’t forget to share it to your socials and be sure to leave us a review and rating!
Connect with Justin:
Website: https://teammihaly.com/
Instagram: https://www.instagram.com/jmihalyfit/?hl=en
In today’s episode, Kara and Kylie talk about overcoming gym intimidation (or “gymtimidation”) to become your most confident self while training and they share their own stories about getting started in the gym! So many people worry about looking “lost” or doing something wrong in the gym that it stops them from going after what they really want. They want to help you overcome this fear so you can start becoming your best self!
Kara and Kylie dive deep into how to know where to start with weights, how to navigate the gym as a beginner, differences between in-person versus online training, and so much more! They encourage you to push yourself out of your comfort zone and have a plan so that you can know exactly how to reach your fitness goals.
If you’re ready to stop letting the fear of judgement hold you back, be sure to give this episode a listen!
In today’s episode, Kara and Kylie discuss their personal journeys, how the Not Your Quick Fix podcast came to be, and what they hope you can get out of the show. As fitness and nutrition coaches, Kara and Kylie want you to understand that your personal health journey is a journey, there is no quick fix. With this podcast they hope to give you the right tools and education to reach your goals.
A journey isn’t a linear path. There are ups and downs and detours. Both Kara and Kylie found their journeys bringing them to the same point, but in very different ways. For Kylie, her journey has brought her to competitive body building while Kara’s goal was just to live a healthier and fitter life. Both coach people through the beginner - intermediate stages of their health journey in a way that fosters personal development and self-growth.
Both Kara and Kylie started having issues with negative body image and unhealthy attitudes toward food from a young age. For Kara, she found herself in constant cycles of fad diets until she began a year of restriction and binging. She was running her body into the ground and knew something had to change.
Kylie had fostered unhealthy internal beliefs about herself from a young age and felt she needed to people please. Her body image was linked to her self-worth and she was relying on others for external validation.
Both Kara and Kylie signed up for coaching and quickly realized the benefits, physically and mentally. Now, after meeting through the community, they are here to help others find their passion, confidence and food freedom.