Here to Evolve: Recent Episodes
Alessandra and Josh Scutnik
Alessandra and Josh are here to help you increase health + happiness in your day to day life. Hosts Alessandra and Josh are here to provide you with a no BS guide to improving your entire lifestyle from fitness and nutrition, to business, mindset, and family. Learn what it means to live an abundant life while enjoying the journey towards your biggest dreams and goals. Want to know more about us? Check out our website at www.sd-evolution.com
The way you think about stress doesn't just affect your mood, it can actually change your cortisol regulation. In this episode, we explore the science of mindset, resilience, and goal setting, and how reframing the way you perceive stress and setbacks can lead to lasting behavior change.
You'll learn:
- How cognitive appraisal theory shapes your body's stress response
- Why your expectations directly influence how stressful something feels
- How to build self-efficacy through small, consistent wins
- What "prediction error" is and how it explains why setbacks derail motivation
- How implementation intentions make goals more specific and achievable
- Why discomfort and adversity are necessary parts of real growth
- How habits and default behaviors quietly shape long-term progress
Whether you're working through a stressful season or trying to build habits that actually stick, this episode gives you a science-backed framework for reframing challenges and building real, lasting confidence.
L5 Health Score Quiz
https://score.lvltnhealth.com/
LVLTN Health
https://www.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Chapters
00:00 Introduction and episode overview 38:49:59 The science behind stress mindset and cortisol regulation 7833:16:49 Developing a skill to reframe and practice positivity 11749:56:58 The role of consistency and small wins in progress 15916:37:07 Using adversity and setbacks as opportunities for growth 20388:50:59 The value of doing uncomfortable things for growth 26666:37:53 The science of prediction error and expectation management 31944:24:49 Preparing for challenges with realistic planning 362777:45:15 Implementation intentions and specific goal planning 411111:05:28 Believing in the process and the importance of confidence 430555:32:11 The importance of system and structure in growth 466944:25:44 The role of competence and confidence in self-efficacy 489722:12:24 The process of building confidence through repetition 502777:45:48 The value of reps over outcomes in progress 523888:52:33 Reframing progress and goals through mindset 539444:26:00 The impact of participation trophies and resilience 553055:32:46 The importance of humility and continuous learning 619444:26:30 The danger of overconfidence and complacency 641666:39:55 Seeking challenges to improve and grow 655277:46:38 Closing thoughts: consistency and mindset for change
Knowing what to eat before, during, and after a workout can make or break your performance and recovery, but most advice out there is confusing or contradictory. In this episode, we break down the real science of workout fueling and how to apply it to your specific training.
You'll learn:
- Why total daily protein intake matters more than workout-specific timing
- How carbs fuel endurance and performance, and when you actually need them
- The best timing for meals and snacks around your workouts
- How fueling differs for running, lifting, and long training sessions
- What to eat after a workout to support muscle recovery and growth
- What caffeine and supplements can (and can't) do for performance
- How fasting and gut training affect exercise nutrition
Whether you're lifting, running, or training for something longer, this episode gives you a practical, science-backed framework for fueling your workouts so you perform better and recover faster.
L5 Health Score Quiz
https://score.lvltnhealth.com/
LVLTN Health
https://www.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Chapters
00:00 Introduction to workout fueling and listener question 327:43:50 Morning routines and the impact of phone use on focus 8083:17:37 Introduction to monthly challenges and habit building 10222:11:00 Total daily protein versus workout-specific fueling 11638:51:10 The role of carbs in workout performance 15222:11:18 Timing and type of meals before different workout sessions 21638:51:41 Training fasted versus fed and gut training 24833:18:32 Post-workout nutrition and the anabolic window 284999:58:50 Stacking workouts and meal timing for optimal recovery 332222:12:23 Experimenting with nutrition strategies and listening to your body 384999:59:30 Caffeine, supplements, and their effects on workout performance 432777:46:20 Summary and final tips for optimizing workout nutrition
Consistent effort in the gym doesn't always equal consistent results, and that gap is exactly what causes most training plateaus. In this episode, we break down the real reasons progress stalls even when you're showing up, and what to actually change to start seeing results again.
You'll learn:
- The 70% rule for scaling training down to get better results, not worse
- Why intensity and proximity to failure matter more than volume alone
- How recovery, sleep, and nutrition directly affect your ability to progress
- Why program simplicity often beats constant program-hopping
- How to use exercise rotation and data tracking to break through a plateau
- The role of cardio and conditioning in supporting strength gains
If your training feels stuck despite putting in the work, this episode gives you a clear framework for identifying what's actually holding your progress back, and what small, sustainable changes can get it moving again.
L5 Health Score Quiz
https://score.lvltnhealth.com/
LVLTN Health
https://www.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Chapters
00:00 Introduction: Why Your Results May Stall Despite Consistency 336:04:12 The Impact of Weather and Seasons on Motivation and Routine 6611:04:19 Identifying the Real Reasons for Training Plateaus 8722:11:05 The 70% Rule: Scaling Down for Better Results 11861:04:29 The Power of Intensity and Proximity to Failure 14999:57:58 The Importance of Recovery and Adequate Rest 18277:44:47 Program Consistency and the Value of Exercise Rotation 23194:24:57 Understanding True Failure and Its Role in Progress 28444:25:02 The Benefits of Program Simplicity and Focused Progression 31805:31:55 The Role of Cardio and Conditioning in Strength Training 34999:58:46 Adjusting Nutrition and Sleep for Optimal Performance 39999:59:00 Tools and Resources for Tracking and Personalizing Your Program 598055:33:07 Leveraging Data and Technology for Better Results 614444:26:29 Coaching and Support Options for Continued Progress 630555:33:14 Final Tips: Consistency, Patience, and Small Wins
You don't need a perfect routine to stay healthy, you need a few habits that move the needle, especially when life gets busy. In this episode, we break down six simple, high-impact habits for maintaining health during hectic or travel-heavy seasons, using a yard maintenance analogy to explain why consistency matters more than intensity.
You'll learn:
- The six needle movers for health: hydration, protein intake, outdoor movement, sleep, and workouts
- Why consistency beats perfection when building lasting habits
- How small daily decisions compound into long-term health outcomes
- Practical strategies for staying on track while traveling or during busy stretches
- How to think about your health like yard maintenance, small upkeep now prevents bigger problems later
If your schedule is packed but your health goals aren't going anywhere, this episode gives you the simple, sustainable habits to keep showing up.
L5 Health Score Quiz
https://score.lvltnhealth.com/
LVLTN Health
https://www.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Chapters
00:00 Introduction: Yard Metaphor for Health 74:58:39 The Jungle Yard and Its Lessons for Self-Care 238:52:00 The Consequences of Neglecting Basic Habits 355:32:01 The Importance of Foundations in Health and Wellness 499:58:43 Scaling Back Workouts Without Losing Progress 7305:32:09 The Power of Consistent Small Actions 8805:32:12 Maintaining Efficiency with Minimal Effort 11277:45:40 Needle Mover 1: Hydration and Water Intake 14166:39:14 Needle Mover 2: Protein at Every Meal 16999:59:23 Outdoor Movement and Nature Breaks 18972:12:47 Night Routine for Better Sleep 22194:26:26 Colorful Plates: The Power of Plant Diversity 25277:46:34 Two Workouts Per Week for Fitness 31416:40:00 Summary: Consistency and Small Changes Lead to Big Results
Feeling stuck often isn't about motivation, it's about a psychological pattern called learned helplessness. In this episode, Josh, Alessandra and Joelle break down the science of decision-making and control, and why the small choices you make every day matter more than the big ones you keep putting off.
You'll learn:
- Why the amygdala plays a key role in feeling helpless, and how it can be rewired
- The "rule of two" for building habits that actually stick
- Why your first step in any transformation matters more than your tenth
- How to fall in love with the process instead of chasing the outcome
- Simple tools and challenges to build accountability with the people around you
Backed by science and grounded in real stories, this episode gives you a practical starting point for building consistency, one small decision at a time.
If you're ready to stop feeling stuck and start building momentum, this episode is your first step.
Identify Your Gap Quiz
https://quiz.fitnessleagueapp.com/identify-your-gap
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Chapters
00:00 Introduction: Taking Control Through Decisions 00:30 Josh's background and mission in health and fitness 180:30:21 Trip to the Colorado ranch: a day in the life 4027:43:56 Morning routines and riding experiences 6333:17:23 Afternoon activities and family fun at the ranch 11749:57:46 Community, connection, and the ranch rodeo 13333:17:53 The wellness industry and future business ideas 16888:51:25 The feeling of helplessness in society 19083:18:06 The science of control: studies on mice and dogs 20666:38:11 Learned helplessness and the amygdala 22388:51:37 Small decisions to rewire the brain 23944:25:05 The challenge of the first step in change 27277:45:14 Reframing the perception of starting over 28888:51:56 The importance of consistency over intensity 334722:12:06 Learning patience through long-term processes 356944:25:29 Leaning into pain and adversity for growth 373333:18:58 The power of focusing on the process 388611:05:44 The value of time and consistency in progress 486111:06:02 Comparison as a tool for motivation 506388:52:50 The unsexy truth: time and consistency 535277:46:13 The long-term journey of building strength 552777:46:19 Tools and challenges for health improvement 694166:40:00 The broader vision: community and personal growth 726666:40:00 Closing thoughts: small steps lead to big change
In this episode, we discuss major adversity from this past week, and how the power of community reminded us of what's most important in life.
https://www.fitnessleagueapp.com/affiliates
https://www.gofundme.com/f/bhezjf-support-zacs-recovery-after-motorcycle-accident
Chapters
00:00 A Life-Changing Phone Call 02:16 Reflections on Family and Community 04:53 The Importance of Connection 07:04 Lessons from Adversity 09:40 Navigating Parenthood and Business 12:16 Building a Supportive Community 15:00 Introducing the Affiliate Program 18:04 Creating Opportunities for Growth 20:37 Final Thoughts and Call to Action
When Josh decided to start training Brazilian Jiu-Jitsu, it wasn't just his schedule that changed. It affected the entire family's routine.
In this episode of The Fitness League Podcast, we share how one new commitment forced us to rethink our mornings, workouts, childcare, and communication as a couple. Instead of letting one person's goals come at the expense of the other, we worked together to build a new system that allowed both of us to keep pursuing what mattered.
Identify Your Gap Quiz
https://quiz.fitnessleagueapp.com/identify-your-gap
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 02:52 Running and Community Engagement 05:51 Safety in Running: A Discussion 10:23 Schedule Shifts and Personal Growth 16:52 Navigating Change in Relationships 17:07 Navigating Compromise in Parenting 20:17 Communication Breakdowns and Misunderstandings 23:17 Adjusting to New Routines 27:03 Embracing Change for Personal Growth 29:37 The Challenge of Doing Hard Things 32:24 Anticipation vs. Reality of Change 36:00 Flexibility in Commitment 37:57 The Importance of Communication in Relationships
We have more fitness information than ever before—podcasts, apps, AI, social media, wearables, coaching programs, and endless content at our fingertips.
So why are so many people still struggling?
In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle unpack one of the biggest paradoxes in modern health and fitness: the gap between knowing and doing. We explore why access to information rarely creates lasting change, how the coaching industry has evolved over the years, and where AI fits into the future of health and behavior change.
Identify Your Gap Quiz
https://quiz.fitnessleagueapp.com/identify-your-gap
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League Podcast 06:58 The Information Overload Dilemma 13:28 Execution vs. Information: The Real Challenge 14:40 Finding the Right Strategy for Sustainable Progress 16:26 Finding the Right Approach to Fitness 17:13 The Role of AI in Coaching 20:53 The Shift from Online to In-Person Coaching 23:32 Evolving Coaching Practices 27:15 The Importance of Personalized Coaching 29:10 Building a Diverse Coaching Team 32:02 Leveraging AI as a Tool, Not a Feature
Track your sleep. Count your macros. Monitor your HRV. Optimize everything.
But at what point does health optimization stop helping—and start getting in the way?
In this episode of The Fitness League Podcast, we dive into the growing culture of health optimization and explore the fine line between using data to improve your life and becoming trapped by it. We discuss the rise of wearables, recovery scores, sleep tracking, and performance metrics, along with the unintended consequences that can come from chasing perfect numbers.
Identify Your Gap Quiz
https://quiz.fitnessleagueapp.com/identify-your-gap
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Fitness League and Mindset 02:18 The Fragility of Optimization Culture 08:34 Understanding Personal Health Standards 16:17 Balancing Health Goals and Life 23:48 The Nuance of Social Media and Health Discussions
Seven years in, and we're not holding back. In this episode, we're sharing the five most important parenting lessons we've actually lived — not the polished stuff you see on Instagram, but the real shifts that changed how we show up for our kids every single day.
Identify Your Gap Quiz
https://quiz.fitnessleagueapp.com/identify-your-gap
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Celebrating Milestones and Reflections 02:39 Key Parenting Lessons Learned 05:45 Understanding Kids' Emotions 08:32 The Importance of Individual Parenting Styles 11:16 Filling Your Cup as a Parent 14:12 Structure and Routine for Happy Kids 17:00 Encouraging Resilience in Children 19:44 The Power of Connection and Attention 25:12 Mindful Parenting: The Importance of Presence 28:37 Building Trust Through Open Communication 30:13 Parenting with Purpose: Standing Your Ground 34:52 The Role of Parents in Shaping Future Generations 37:53 Navigating Technology: Balancing Screen Time and Learning 42:10 The Foundation of Parenting: Building Character and Values 45:19 Embracing Individual Family Choices in Education
Most people know something is off. Very few people can name exactly what it is. Today we introduce the Gap Framework — six specific human experiences that explain why so many people feel stuck, depleted, and disconnected from the version of themselves they know they can be. Through awareness we create change. This episode is the awareness.
Identify Your Gap Quiz
https://quiz.fitnessleagueapp.com/identify-your-gap
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League 02:48 Identifying Gaps in Life 05:17 The Energy Gap 11:08 The Vitality Gap 14:07 The Fulfillment Gap 16:51 The Identity Gap 19:49 The Confidence Gap 25:23 The Consistency Gap 28:11 Conclusion and Next Steps
Fitness is evolving—and it's becoming about a lot more than workouts.
In this episode of The Fitness League Podcast, we dive into the growing shift toward community-driven fitness, the powerful impact of social connection on long-term health, and why relationships may be just as important as nutrition and exercise when it comes to living well.
*]:pointer-events-auto R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-66fabc64-9278-8010-b530-3b1d0f494880-0" data-turn-id-container= "request-66fabc64-9278-8010-b530-3b1d0f494880-0" data-testid= "conversation-turn-468" data-scroll-anchor="false" data-turn= "assistant"> We also share personal travel stories, family travel hacks, and lessons learned from balancing health, fitness, and connection while navigating busy seasons of life. Along the way, we discuss how the future of fitness is moving away from isolation and toward shared experiences, accountability, and meaningful community.
From group challenges and fitness events to simple daily interactions, we explore how connection influences motivation, mental health, longevity, and overall well-being—and why modern life may be pushing people further away from what humans actually need most.
If you've ever felt disconnected, burned out, or stuck trying to do everything alone, this conversation will remind you that health isn't just built in the gym—it's built through the people you surround yourself with.
Because stronger communities create stronger people.
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League Podcast 00:57 Traveling with Kids: Tips and Tricks 05:53 Experiencing San Diego: A Family Perspective 10:53 The Future of Fitness: Community and Wellness Trends 13:11 Emerging Fitness Trends and Community Engagement 14:30 The Shift in Fitness Expos and Community Dynamics 16:22 The Rise of Community in Fitness Culture 18:03 Building Deeper Connections Through Fitness 21:17 Exploring Wellness Retreats and Group Activities 23:42 The Importance of Social Interaction in Fitness 28:57 Finding Your Community and Building Connections
This week, we're reposting one of our top episodes from back in October 2025.
With all the options out there—strength training, cardio, recovery tools, nutrition strategies, supplements—it's easy to feel overwhelmed trying to "do it all." But the truth is, you don't have to.
In this episode, we're pulling back the curtain on how we prioritize our own health and fitness routines based on real life, current goals, evolving interests, and actual needs—not trends.
We break down:
· Why we don't always do what's "optimal"
· How we adjust protocols based on seasons of life
· How we choose the way we're going to train
· What we're saying no to in order to say yes to what matters most
· How to build a plan that reflects your priorities
Whether you're deep in a training block, just getting back into a routine, or trying to juggle it all—this episode will help you simplify, focus, and make your fitness serve your life.
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 The Myth of the Perfect Routine 02:52 Navigating Life's Chaos 05:28 The Importance of Flexibility 08:26 Prioritizing Health in Busy Seasons 11:24 Non-Negotiables in Fitness 14:09 Intentionality in Decision Making 16:43 The Role of Communication in Relationships 19:33 Finding Balance in Family Life 22:37 The Impact of Social Media on Well-being 25:17 The Power of Nature 28:15 Adapting Fitness Goals 30:52 Enjoyment in Fitness 33:48 The Importance of Movement 36:40 Building a Supportive Community 39:45 The Challenge of Time Management 42:20 The Fitness League App Launch 45:01 Final Thoughts and Takeaways
In this episode of The Fitness League Podcast, we dive into the psychology behind consistency, effort, and long-term behavior change in health and fitness. We explore why so many people lose momentum, how broken feedback loops sabotage progress, and why celebrating small wins may be one of the most powerful tools for sustainable change.
This conversation breaks down the science of motivation in practical, real-world terms—from behavioral activation and competence building to the importance of autonomy, relatedness, and visible progress signals. We also discuss the psychology behind "open loops" and how the Zeigarnik effect can either keep you engaged… or mentally drained.
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League Podcast 01:00 The Importance of Completing Tasks 05:32 Psychological Insights on Progress and Completion 10:44 Understanding the Self-Determination Theory 14:40 The Impact of Unfinished Tasks on Mental Health 15:31 Decluttering and Open Loops 19:41 The Psychology of Commitment 22:20 Taking Action and Building Motivation 23:46 Redefining Progress and Feedback Loops 29:54 Maximizing ROI on Efforts 32:06 Building Consistency and Trusting the Process
Should you follow a fitness app… or invest in coaching?
In this episode of The Fitness League Podcast, Josh and Joelle break down the key differences between using the Fitness League app and working with a coach, so you can decide what's best for your current season of life.
We dive into who each approach is designed for, the level of accountability, personalization, and support you can expect, and how both options can drive long-term success when used correctly. Whether you're someone who thrives with structure and independence or someone who needs guidance and hands-on support, this episode will help you find the right fit.
L5 Health Score Quiz
https://score.lvltnhealth.com/
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League Podcast 02:48 Understanding the Fitness League and Levolution 09:50 Identifying the Ideal Client Avatar 11:28 The Journey of Clients: From Beginners to Experienced 15:25 The Ripple Effect of Health and Fitness 23:50 Conclusion and Call to Action
Sleep might be the most underrated tool in your entire health and fitness journey.
In this episode of The Fitness League Podcast, we break down why sleep is not just "important"—it's foundational to everything from fat loss and muscle growth to hormone balance, recovery, and mental performance.
We dive into what actually happens in your body while you sleep, including the role of the glymphatic system, hormone regulation, and how sleep directly impacts testosterone, cortisol, and muscle protein synthesis. We also unpack the real consequences of sleep deprivation—like increased fat storage, reduced workout performance, and impaired decision-making.
Beyond the science, we give you practical, realistic strategies to improve your sleep quality in a busy, modern lifestyle. From optimizing your environment and routines to setting boundaries around social life and screen time, this episode is designed to help you make better sleep actually doable.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League Podcast 02:25 The Importance of Sleep in Recovery 05:24 Understanding Sleep Deprivation Effects 07:20 Strategies for Improving Sleep Quality 10:00 Evaluating Your Sleep Routine 17:28 Balancing Social Life and Sleep Needs 19:18 Navigating Family and Work Balance 23:43 Setting Boundaries for Family Time 28:27 Multitasking in a Busy Life 30:24 Sleep Hygiene and Its Importance 33:17 Building Sustainable Habits for Change
Most people are training wrong and don't even know it.
This episode unpacks the truth about cardio and strength training, why they're not competing goals, and how to use both to your advantage. We cover what hybrid training really looks like, how to avoid overtraining, and how to build a routine that fits into a busy life.
Simple, practical, and built for real schedules.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Hybrid Training 01:29 The Problem with Traditional Fitness Identities 03:55 The Rise of Hybrid Training 09:30 The Psychological Shift in Fitness 13:23 Myth Busting: Cardio vs. Strength 16:01 Programming for Hybrid Training 18:42 Balancing Running and Lifting 20:16 Strength Training vs. Cardio: Finding the Right Balance 23:04 The Importance of Recovery in Fitness 25:45 Understanding Sleep and Its Impact on Performance 27:49 Integrating Mobility and Plyometrics into Training 33:17 Personalizing Your Fitness Plan for Success
If you feel like you're constantly starting over in your fitness journey… this episode is for you.
In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle break down the cycle that keeps people stuck—and how to finally break it using a simple, sustainable approach: the 70% restart rule.
We dive into why chasing perfection leads to inconsistency, how flexible programming and "Plan A vs Plan B" thinking can keep you on track during busy seasons, and why enjoyment is one of the most underrated drivers of results. We also discuss how to unlearn rigid, all-or-nothing habits and shift toward a minimum effective dose mindset that actually fits your life.
This conversation is about building a system you can return to—again and again—without burnout, guilt, or starting from scratch.
Because real progress doesn't come from being perfect… it comes from staying in the game.
If you're ready to stop the reset cycle and start building consistency that lasts, this episode will show you how.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Fitness League Podcast 02:05 Navigating Modern Parenting Challenges 11:21 The Impact of Sports on Family Dynamics 19:00 Breaking the Cycle of Youth Sports Pressure 26:32 Navigating Parenting Decisions 28:59 Influence and Relationship Building with Kids 32:01 Setting Boundaries in Family Life 36:29 Finding Joy in Structure and Routine 40:56 The Impact of Social Media on Parenting 43:10 Rethinking Screen Time for Kids 47:46 Engaging with the Audience on Parenting Challenges
In today's always-on world, it's never been easier to say yes to everything—and harder to protect what actually matters.
In this episode of The Fitness League Podcast, we dive into the real challenges of setting boundaries in modern life. From overloaded kids' sports schedules to constant screen time and social media noise, we unpack how quickly our time, energy, and attention get pulled in every direction.
We share personal experiences navigating parenting decisions, family priorities, and the pressure to "do it all." More importantly, we talk about how to make intentional choices—not just for your own health, but for your family's long-term well-being.
We explore how overscheduling can impact childhood development, why boundaries around technology are more important than ever, and how creating space for unstructured time can actually lead to better outcomes for both kids and parents.
If you've ever felt stretched thin, overwhelmed by commitments, or unsure where to draw the line, this conversation will help you step back, reassess, and take control of your time again.
Because a better life isn't built by doing more, it's built by doing what matters most.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Fitness League Podcast 02:05 Navigating Modern Parenting Challenges 11:21 The Impact of Sports on Family Dynamics 19:00 Breaking the Cycle of Youth Sports Pressure 26:32 Navigating Parenting Decisions 28:59 Influence and Relationship Building with Kids 32:01 Setting Boundaries in Family Life 36:29 Finding Joy in Structure and Routine 40:56 The Impact of Social Media on Parenting 43:10 Rethinking Screen Time for Kids 47:46 Engaging with the Audience on Parenting Challenges
The 2026 ACSM resistance training guidelines are shifting the conversation—and most people are going to miss what actually matters.
In this episode of The Fitness League Podcast, we break down the latest updates in strength training recommendations and what they mean for real people trying to get stronger, healthier, and more consistent. The biggest takeaway? Fitness doesn't need to be as complicated as the industry makes it.
We dive into the shift from rigid, prescriptive programming toward more practical, sustainable approaches that prioritize long-term adherence over short-term optimization. We also unpack the nuances of progressive overload, how much variation and periodization actually matter, and what these updates mean from a public health perspective.
This conversation isn't about chasing perfect programs—it's about understanding what truly drives results and how to build a system you can stick with.
If you've ever felt overwhelmed by conflicting advice or like you're not doing "enough," this episode will help simplify your approach and refocus on what actually works.
Because the future of fitness isn't more complexity— it's better consistency.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Podcast and Hosts 00:53 Overview of the 2026 ACSM Position Stand 01:48 Key Changes from the 2009 Guidelines 02:55 Why the New Guidelines Matter 04:13 Research Behind the Update 05:11 Flexibility and Accessibility in Resistance Training 06:26 Practical Recommendations for Beginners 07:42 From Nothing to Something: The Power of Consistency 08:59 Significant vs. Optimal Improvements 11:54 Nuances of Progressive Overload 16:52 Periodization and Program Variation 20:21 De-emphasized Variables and Inclusive Training Approaches 23:07 Differences from the 2009 ACSM Guidelines 24:52 Why the Update Was Necessary 27:13 Public Health and Accessibility Focus 28:11 Application in Fitness Programs and Apps 29:09 Final Practical Takeaways and Wrap-up
Life isn't about perfect programming or elite-level training. It's about building a sustainable approach that allows you to improve, stay consistent, and actually enjoy the process.
We also highlight the role of fun, challenge, and camaraderie—because for most people, that's the missing piece. Training doesn't have to feel like a chore. When done right, it becomes something you look forward to.
If you've been thinking about signing up for an event, or just want to train in a way that builds both strength and endurance without sacrificing your lifestyle, this episode will give you the perspective you need.
Because the goal isn't just to finish the race— it's to build a lifestyle you can sustain long after it's over.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 02:40 Birthday Celebrations and Humbling Moments 05:36 Running Shoe Fitting Experience 08:13 Running Goals and Shoe Technology 11:10 The Challenge of Maintenance Mode 13:57 Progression in Running and Heart Rate 16:44 Competitive Spirit and Future Goals 19:29 Powerlifting vs. Running Mindset 23:45 Exploring the Relationship with Running 30:24 The Balance of Competition and Enjoyment 34:42 Finding Value in Competition 43:11 Building Sustainable Habits
In this Q+A episode of The Fitness League Podcast, we tackle some of the most common questions our community is facing right now—from sleep challenges and postpartum nutrition to workout fatigue and training progress.
We break down practical strategies for improving sleep when life (and kids) make it unpredictable, how nutrition should evolve during postpartum and weaning phases, and what to do when workouts start feeling harder instead of more productive. We also discuss progressive overload, managing fatigue, and how parenting responsibilities can impact recovery, hormones, and overall performance.
Throughout the episode, we share personal experiences, lessons learned from coaching hundreds of clients, and simple adjustments you can implement right away to support better health, energy, and consistency.
If you're navigating sleep disruptions, postpartum transitions, or trying to train effectively while managing a busy life, this conversation will give you actionable insights to help keep you moving forward.
Because long-term health and fitness success isn't about perfection—it's about learning how to adapt and keep showing up.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 02:47 Sleep Struggles and Parenting Dynamics 04:48 Q&A: Weaning and Nutrition Tips 10:23 Tech Talk: Fitness Trackers and Stroller Steps 11:54 Tracking Steps and Daily Activity 12:39 Postpartum Eating Challenges 15:35 Navigating Water Intake and Hydration 16:03 Cooking Proteins in Different Seasons 18:10 Increasing Maintenance Calories After a Deficit 20:49 Benefits of Manual Therapy 21:43 Muscle Fatigue in Upper Body Lifts 23:34 Knee Sleeves and Joint Health 25:59 Addressing Neck Posture Issues 28:28 Managing Sleep Issues Before Menstruation 30:33 Overcoming Morning Appetite Challenges
What does it actually mean to have your health professionally managed?
In this episode, we take a deeper look at LVLTN Health—the philosophy, the team behind it, and the systems we've built to help clients achieve true health optimization. We break down what separates our approach from much of the health and fitness industry, where surface-level solutions often take priority over long-term outcomes.
We discuss the elite credentials and experience of our team, the comprehensive resources available to our clients, and the step-by-step path individuals take when they enter our ecosystem. That journey goes far beyond physique and performance goals—it includes identifying root causes, improving metabolic health, and addressing deeper issues that often go overlooked.
From helping clients reverse Type 2 diabetes and improve autoimmune conditions to optimizing body composition, energy, and long-term health markers, this episode outlines how a fully integrated coaching system can change the trajectory of someone's health.
If you've ever wondered what it looks like to approach health with the same level of expertise and structure as professional performance coaching, this conversation will give you a behind-the-scenes look.
Because when your health is professionally managed, the results go far beyond aesthetics—they change the way you live.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this Q+A episode of The Fitness League Podcast, Josh, Alessandra, and Joelle sit down for a candid conversation about life behind the scenes—balancing family, building a business, and creating a community-centered approach to health and fitness.
They share personal stories from their own journeys, including memorable moments from engagements and proposals, lessons learned while building The Fitness League platform, and the realities of managing family life while pursuing big goals. Along the way, the conversation explores what truly drives long-term success in fitness: consistency, strong habits, and a supportive community.
The hosts also tackle common misconceptions in the fitness industry, discuss how accountability and connection influence results, and share their vision for the future of The Fitness League as it continues to grow.
Expect practical insights, relatable experiences, and a few humorous stories as they reflect on the path that brought them here—and where they're headed next.
If you're looking for a deeper look at the philosophy behind The Fitness League and how real life, family, and fitness can work together, this episode is for you.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 01:24 Navigating Business Ownership Challenges 04:00 Balancing Work and Family Life 08:46 The Adventure of Relocation 14:28 Hills to Die On in Health and Wellness 18:16 Hyper Fixation Meals and Nutrition Choices 21:37 Running Goals and Postpartum Fitness 22:05 Transitioning Between Training Programs 23:04 Navigating Social Media and Family Privacy 27:31 Understanding RPE: Rate of Perceived Exertion 27:57 Proposal Stories: Love and Surprises 34:34 Daily Habits Audit for Fitness Goals 35:08 Meal Timing: Pre and Post Workout Insights 41:25 Disagreements in Health and Fitness Perspectives 43:14 Navigating Disagreements with Love 45:18 Plans for In-Person Events 47:31 The Role of Community in Growth 51:32 Addressing the ick in Fitness Content 55:49 Staying Committed to Fitness Routines 01:01:09 The Truth About Smart Scales
Do your workouts actually need to leave you exhausted to be effective?
In this episode, we break down one of the biggest misconceptions in the fitness world: the idea that harder always equals better. We dive into how smart programming, appropriate intensity, and well-designed training challenges can drive real results without burning you out.
We also discuss how fitness challenges should be structured to promote consistency, not punishment—and why sustainable habits matter far more than occasional extreme effort. Whether you're just starting your fitness journey or looking to train smarter long-term, understanding how to balance effort, recovery, and progression is key.
Throughout the conversation, we share practical insights on training intensity, building programs that actually work, and creating a lifestyle that supports health, performance, and longevity at any stage of life.
Because the goal isn't to survive your workouts. The goal is to build a system you can stick with for years.
Tune in to learn how to train smarter, stay consistent, and make fitness a sustainable part of your life.
APPLY FOR COACHING:
https://www.lvltnhealth.com/health-advisory-team
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League Podcast 03:55 Hot Mom Summer Challenge Overview 08:53 Inclusivity of the Challenge 10:43 Foundational Habits for All 12:12 Challenge Structure and Flexibility 14:51 Revisiting the Program: User Feedback and Adjustments 16:16 Rethinking Workout Intensity and Efficiency 18:54 The Myth of Junk Volume in Training 22:39 Scaling Back: Overcoming the Burnout Culture 24:50 The Importance of Progressive Overload 27:12 Training for Life: Balancing Fitness and Well-being 30:30 Building a Sustainable Fitness Routine 34:03 Daily Deposits: Small Changes for Big Impact 37:31 Mental Health and Fitness: A Holistic Approach 39:51 Redefining Challenges: Consistency Over Intensity
If you've ever felt overwhelmed trying to "do it all" in fitness — this episode is your reset.
In today's Q+A, we break down practical training strategies for busy adults who want real progress without burning out. We discuss why starting with just 2–3 days per week can be more effective than chasing perfection, how tiny deposits in your health compound over time, and what actually matters when designing a sustainable program.
We also dive into smart progression strategies, how to adjust your training when dealing with injuries, and why safe recovery doesn't mean stopping altogether. Plus, we share behind-the-scenes insights into our app development process and how we're integrating more educational tools to help you train with clarity and confidence.
If you're navigating a hectic schedule, coming back from injury, or simply trying to build a routine that lasts — this conversation will give you the perspective shift you need.
Because long-term results don't come from doing everything. They come from doing the right things consistently.
Subscribe to The Fitness League for practical, evidence-informed guidance to help you train smarter and live stronger.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 05:28 Understanding Exercise Programming and Education 13:44 Balancing Education and User Engagement 20:20 Injury Management and Recovery Strategies 25:04 Maximizing Movement in a Sedentary Job 31:24 The Importance of Strength Training 36:55 Heart Rate Variability: What You Need to Know 42:11 The Journey of App Development 50:03 Encouraging Healthy Conversations with Family
Kids change everything—including your marriage.
In this episode, we unpack one of the most overlooked pillars of a healthy life: your relationship with your spouse. Between children under five, demanding careers, sleep deprivation, and nonstop responsibilities, it's easy for communication to slip and connection to feel strained.
We talk honestly about how parenting impacts marriage, why "spouse time" doesn't look the same in every season, and how small, intentional acts of love can make a massive difference. We dive into practical strategies for having hard conversations, adapting your expectations, prioritizing intimacy, and building communication as a skill—not something you're either "good at" or not.
We also discuss how mental health and self-care directly affect relationship resilience. Because showing up well for your marriage starts with showing up well for yourself.
If you're in the thick of parenting and wondering how to protect your connection in the chaos, this episode will give you practical tools—and reassurance that you're not alone.
As always, change doesn't happen in one big moment. It's built in the small ways you keep showing up for each other.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League Podcast 04:58 Communication as a Key to Relationship Success 09:56 Quality Time: Redefining Connection 15:02 Understanding Love Languages 20:02 Mental Health and Its Impact on Relationships 28:58 The Journey of Self-Transformation 34:57 Faith and Spirituality: A New Approach 43:26 Navigating Challenges Together: The Role of Partnership
In this Q+A episode of The Fitness League Podcast, Josh and Alessandra tackle a wide range of listener questions covering electrolytes, peptides, running strategy, hormone health, and how to make your workouts more efficient.
We break down when electrolytes are actually helpful (and when they're not), what the current research says about peptides and safety, and how hormones influence muscle growth, recovery, and overall performance. We also discuss running pace goals, injury prevention strategies, and how to structure condensed workouts using supersets without sacrificing results.
Along the way, we share updates on app feature development, user feedback, and how community engagement is shaping the future of The Fitness League.
If you're looking for practical, evidence-informed guidance to train smarter, recover better, and avoid common pitfalls in today's fitness landscape, this episode delivers clear, actionable insights.
As always, the goal isn't perfection — it's progress built through consistency and informed decisions.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction and Host Background 01:12 Weather and Personal Updates 02:03 Electrolytes: When Are They Necessary? 04:16 App Development: Home Screen Widget Ideas 05:53 App Notifications and User Engagement 08:54 Peptides: Research, Safety, and Personal Use 14:17 Sore Lower Back from Sumo Deadlifts: Form and Adaptation 16:06 Choosing the Right Weighted Vest for Training 17:07 Book Recommendations and Current Reads 19:50 Running Program: Pace Goals and Injury Prevention 22:51 Hormones and Muscle Building: Estrogen and Progesterone 24:56 Condensing Workouts with Supersets 27:43 Overcoming Workout Challenges and Consistency
In this Q+A episode of The Fitness League Podcast, we're answering real listener questions about some of the most common fitness frustrations—tight hamstrings, hip pain, pregnancy workouts, balancing running and lifting, and whether you can truly build muscle with just dumbbells at home.
We break down why "tight" hamstrings often aren't a flexibility problem at all, how strengthening muscles in a lengthened position can improve mobility, and why hip control across multiple planes of movement matters more than endless stretching. We also dive into smart training adjustments during pregnancy, how to manage recovery when increasing intensity, and how to balance strength training with running without burning out.
If you're training at home with limited equipment, feeling stuck with nagging hip or hamstring issues, or navigating fitness through a new season of life, this episode will give you practical, actionable guidance. As always, the focus is on consistency, smart progression, and building strength that supports real life—not comparing your journey to anyone else's.
Because progress isn't built in one perfect workout—it's built in the ways you keep showing up.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 01:00 Addressing Tight Hamstrings and Hip Pain 11:51 Exploring Exercise Selection and Recovery 19:13 Navigating Pregnancy and Fitness 22:00 Running and Lifting: Finding Balance 25:02 Building Muscle with Limited Equipment 31:55 Final Thoughts and Takeaways
In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle dive into the real-life intersection of parenting, fitness, and community. From navigating toddler milestones and children's health concerns to unpacking the nuances of gentle parenting, this conversation explores how modern parents balance raising healthy kids while trying to stay healthy themselves.
We also introduce the Hot Mom Summer initiative—a community-driven movement designed to foster accountability, consistency, and connection inside The Fitness League. We break down how trackables improve follow-through, why global challenges can spark meaningful motivation, and how upcoming app updates are making it easier than ever to find the right program for your season of life.
This episode is about more than workouts. It's about building an environment—at home and inside your community—that supports long-term health. If you're a busy parent trying to lead by example, stay consistent, and find support along the way, this conversation will resonate.
As always, change isn't built in one big moment. It's built in the culture you create around you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 01:00 Navigating Family Life and School Schedules 03:55 Parenting Challenges: Tummy Aches and Trust 09:50 Transitioning from Babyhood to Toddlerhood 11:30 Introducing Hot Mom Summer 16:26 Engaging Community and Challenges in Fitness 22:46 Creating Engaging Content for Diverse Audiences 23:28 Flexibility in Fitness Programs 25:20 Inclusivity in Challenges: Hot Mom Summer 27:09 Rebranding and Sustainable Goals 29:11 Quarterly Performance Testing and Community Engagement 31:45 Organizing Fitness Programs: The Bucket Approach 37:43 Balancing Aesthetics and Functionality in Fitness 44:18 Educating Users: The Language of Fitness
In this Q+A episode of The Fitness League Podcast, we're tackling real-life fitness questions from busy moms and lifters trying to make progress without perfect conditions.
We dive into practical macro tracking strategies for moms who don't have time to weigh every gram, how to find motivation postpartum when routines feel impossible, and simple meal ideas that make healthy eating sustainable (yes, yogurt bowls make the list). We also break down workout splits, why flexibility in your training matters more than perfection, and how small tweaks—like foot positioning on leg curls—can improve muscle activation and results.
This episode is about adapting your fitness approach to your current season of life. Whether you're navigating postpartum recovery, juggling kids and career, or just trying to stay consistent without burning out, we'll help you simplify the process and focus on what actually moves the needle.
As always, progress isn't built in one big moment—it's built in the small decisions you repeat consistently.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 03:57 Macro Tracking Tips for Busy Moms 11:54 Finding Motivation Postpartum 16:02 Quick and Healthy Meal Ideas 20:41 Protein Snacks and Alternatives 22:08 Core Exercises During Pregnancy 22:54 Movies and Mental Health 28:06 Training Splits: Full Body vs. Upper/Lower 32:19 Flexibility in Workout Scheduling 35:03 Leg Curl Techniques and Preferences
The health and fitness space is changing fast—and not all of it is for the better. In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle break down the rising popularity of GLP-1 medications, the explosion of peptide marketing, and the growing influence of social media on how people make health decisions.
We talk honestly about what these tools can and can't do, why quick fixes are being sold as long-term solutions, and how misinformation spreads when integrity takes a back seat to engagement. This isn't about fear or shame—it's about becoming a smarter consumer in an industry that often profits from confusion.
We also introduce and reinforce the L5 Method—training, nutrition, mindset, movement, and habits—as the foundation that no medication, supplement, or trend can replace. Along the way, we discuss caffeine use, community and environment, and why foundational health practices still matter most if your goal is sustainable progress.
If you've felt overwhelmed by health trends, unsure who to trust, or curious about where modern medicine fits into a healthy lifestyle, this episode will help you zoom out, think critically, and refocus on what actually moves the needle.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League Podcast 01:49 The Impact of GLP-1 Medications 05:23 The Role of Influencers in Health and Fitness 09:12 Navigating the Health and Fitness Industry Safely 18:50 The L5 Method: A Holistic Approach to Health 19:51 Foundations of Weight Management 21:13 Stacking Strategies for Weight Loss 23:18 The Importance of Protein and Strength Training 27:16 Self-Reflection on Fitness Goals 28:43 The Role of Caffeine in Performance 33:53 The Gym Environment and Its Impact 37:12 Closing Thoughts on Consistency and Growth
In this episode of The Fitness League, Josh Scutnik and Joelle Cavagnaro dive into practical training questions that come up all the time—but rarely get clear answers. We break down kettlebell training fundamentals, how to improve your pull-ups the right way, and why progressive overload still matters no matter where you're starting from.
We also talk through how to adapt workouts to individual needs without losing effectiveness, including common mistakes people make when substituting exercises or relying too heavily on banded reps. Along the way, we share some behind-the-scenes insight into how The Fitness League app is evolving, how community feedback shapes programming decisions, and why tracking habits—not just workouts—can be a game changer for consistency.
This episode is all about training with intention: understanding why you're doing what you're doing, focusing on proper form, and building strength in a way that actually carries over to real life. Whether you're working toward your first pull-up, learning kettlebells, or just trying to train smarter—not harder—this one's for you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 01:24 Kettlebell Training Insights 06:44 Mastering Pull-Ups 13:53 Adapting Workouts for Individual Needs 17:41 Behind the Scenes at TFL 25:53 The Future of Health and Wellness
Cold plunges. Saunas. Vibration plates. Electrolytes. Mobility routines. Everyone has an opinion—but what actually moves the needle?
In this episode of The Fitness League, Josh, Alessandra, and Joelle play a round of Smash or Pass with some of the most talked-about health and fitness trends right now. We break down what's worth your time, what's overhyped, and what depends entirely on you.
Along the way, we cover the fundamentals that never go out of style—why protein matters for recovery and strength, why fiber is still wildly under-consumed, and when electrolytes actually make sense. We also talk through cold exposure, sauna use, Zone 2 cardio, mobility work, and macro tracking, with real-world context instead of blanket advice.
This episode is about cutting through the noise, understanding your individual needs, and building a health approach that's effective, sustainable, and actually enjoyable.
If you've ever wondered whether the latest trend is a game-changer or just good marketing—this one's for you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 04:59 Team Meetup and Fun Times 05:25 Smash or Pass: Health and Fitness Edition 10:31 The Importance of Protein 14:26 Fiber: The New Protein? 18:57 Electrolytes: Necessary or Not? 23:12 Recovery Tools: Vibration Plates and More 27:57 Cold Plunges: Benefits and Drawbacks 32:36 Saunas: A Must-Have for Recovery 37:12 Training Trends: Zone 2 Cardio and Rucking 41:36 Mobility Routines: Why They Matter 52:42 Wrap-Up and Call to Action
In today's Q+A episode, we're answering real questions from real people navigating the messy middle of fitness. From finding the right running shoes and training through injuries, to preserving muscle during fat loss and staying motivated when progress slows—this episode covers a wide range of challenges that almost everyone faces at some point.
We talk about why progress often looks different for seasoned lifters, how and when to adjust your training style, and why small, realistic goals are often the missing piece for long-term consistency. We also dive into the role of nutrition during fat loss, how useful fitness trackers really are, and what to do when illness or setbacks derail your routine.
If you've ever felt stuck, frustrated, or unsure whether you're doing the "right" thing—this episode will help you zoom out, adapt intelligently, and keep moving forward without starting over.
As always, the goal isn't perfection—it's progress you can actually sustain.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome Back and Q&A Introduction 00:58 Running Shoes and Preferences 03:06 Injury Management and Alternative Exercises 07:23 Progress and Expectations in Fitness 11:37 The Reality of Progress in Long-Term Training 15:06 Setting Goals and Finding Motivation 17:43 Changing Training Styles for Progress 18:48 Fitness Trackers: Garmin vs. Apple Watch 20:20 Running Frequency and Program Adherence 21:32 Pregnancy and Modifying Exercises 22:40 Affordable Meat Options and Nutrition 25:26 Muscle Preservation During Fat Loss 30:10 Dealing with Illness and Training Adjustments 35:47 Getting Back on Track After Setbacks 42:08 Aerobic Training and VO2 Max 46:26 Adjusting Macros for Different Training Days
Waiting to feel motivated is one of the fastest ways to stall progress. In this episode of The Fitness League, Josh and Joelle break down why showing up—even when you're exhausted, overwhelmed, or off-schedule—is often the most powerful move you can make.
We talk about the mindset shift behind "doing it tired," why flexibility beats perfection in every season of life, and how confidence is built through small, repeatable actions—not flawless routines. This conversation is for anyone who feels like life keeps getting in the way of their health goals and is tempted to check out entirely because they can't do things "right."
We also share how the foundational principles of health don't change—only how you apply them does—and why adapting your approach is a strength, not a failure. Along the way, we introduce how The Fitness League was built to support real people navigating real life, not ideal circumstances.
If you've ever felt like you're behind, burned out, or barely holding it together—this episode is your reminder that progress doesn't require perfect conditions. It just requires showing up.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome Back and Personal Updates 02:43 Navigating Life's Challenges and Responsibilities 05:41 The Importance of Showing Up 08:23 Understanding the 'Do It Tired' Mindset 11:11 Embracing Seasons of Tiredness 14:53 Grit vs. Grace: The Balancing Act 18:47 Finding Your Mantra: Personal Accountability 22:55 The Power of Small Actions 28:18 Flexibility in Fitness: Adapting to Life's Changes 32:50 The Fitness League: A New Approach to Health
The world feels loud, chaotic, and overwhelming—and a lot of people are waiting for something big to change before they feel better. In this episode of The Fitness League, we break down why that approach keeps us stuck, and why real change almost always starts with the smallest possible decisions.
We unpack how tiny, repeatable choices shape behavior, identity, and eventually the culture inside your home and community. From decision fatigue and environment design to self-talk and leadership by example, this episode reframes change as something practical, controllable, and deeply impactful—even when the bigger picture feels out of reach.
Rather than chasing motivation or grand gestures, we explore how designing your environment, simplifying decisions, and aligning daily actions with who you want to be can create a ripple effect far beyond just your own health. This conversation is about reclaiming agency, protecting your energy, and understanding how bettering yourself is one of the most meaningful ways to better the world around you.
If you've felt helpless watching the state of the world—or frustrated that nothing seems to be working—this episode will give you a grounded, empowering place to start.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Change and Choices 02:42 The State of the World and Personal Control 09:35 Focusing on Personal Well-Being 15:59 The Myth vs. Reality of Change 22:37 Creating Automatic Behaviors 28:45 The Ripple Effect in Communities 32:37 Final Thoughts on Personal Growth and Change
Weekends hit harder—and it's not a character flaw. It's a system problem. In this episode, Josh and guests unpack the real mechanics behind weekend overeating: reward behavior after a long week, social pressure, decision fatigue, and the habit of treating Friday–Sunday like a free-for-all. Then we lay out practical, repeatable strategies that keep you social without the spiral.
Change doesn't come from one perfect weekend—it's built through consistent, doable choices stacked over time. Press play, fix the Friday–Sunday system, and watch your results stop disappearing by Monday.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 The Weekend Struggle: A Common Challenge 02:34 Understanding Weekend Overeating: The Mechanics 14:08 Social Pressures and Expectations: Navigating the Weekend 22:22 Strategies for Success: Planning for the Weekend
Parenting is loud. Your fitness and nutrition don't have to be. In this episode, we get real about family fitness, working out with kids, stress-proof meal prep, and keeping your cool when life is overstimulating. We also dive into communication in relationships, taming toy clutter with minimalism, and why consistency beats perfection every time. This is your playbook for building a healthier home—without adding more chaos.
What you'll learn:
- Workouts with kids: how to engage them (and why boredom can boost creativity)
- Meal prep for busy parents: convenience-first, nutrient-dense, zero drama
- Overstimulation fixes: self-awareness cues and calm-down strategies that work
- Relationship communication: staying a team when parenting gets messy
- Minimalism at home: practical toy/clutter systems for a more peaceful space
- Consistency > perfection: small actions, big momentum, real growth
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome Back and Personal Updates 01:43 Engaging Kids During Workouts 12:35 Nutrition and Meal Prep Strategies 19:15 Understanding Processed Foods 20:24 Managing Overstimulation and Emotional Responses 23:16 Core Values of the Fitness League 24:18 Community and Personal Growth 26:02 Decluttering and Toy Management 29:40 Navigating Relationships and Parenting Challenges
Hate running—or just burned out from "go harder" culture? This episode is your running reset. Joelle and Alessandra get real about falling back in love with running while juggling parenting, work, and real-life chaos. We break down heart rate zones (especially Zone 2), why slowing down builds a bigger aerobic base (and makes you faster), and how to choose proper running shoes so your feet and joints stop screaming.
What you'll learn:
- Slow to grow: How Zone 2 improves heart function, endurance, and pace without frying your nervous system
- Heart rate zones, decoded: Practical cues (talk test, RPE) and signs you're running too hard
- Footwear that works: Daily trainers vs. tempo shoes, when to rotate pairs, and fit tips for comfort & performance
- Parenting + running: Split sessions, stroller runs, micro-miles, and expectations that survive busy seasons
- Mindset shift: From punishment to play—why enjoying the process drives long-term consistency and better results
Whether you're a beginner, coming back postpartum, or a seasoned runner stuck in the gray zone, this is the roadmap to run happier, run smarter, and—yes—run faster.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction and Personal Updates 05:37 Joelle's Running Journey Begins 11:21 Shifting Perspectives on Running 16:52 The Importance of Slowing Down 20:35 Newbie Gains and Cardiovascular Progress 21:41 Understanding Heart Rate Zones in Running 24:56 The Importance of Enjoyment in Cardio 27:12 Physiological Changes in Cardiovascular Fitness 30:10 The Impact of Pregnancy on Running 38:34 Balancing Running with Life's Responsibilities
We're building this together. In this episode, we pull back the curtain on The Fitness League—how your feedback shapes the app's roadmap, what's improving in habit tracking and user experience, and how community challenges keep you consistent.
What you'll hear:
- Roadmap reveals
- Habit tracking upgrades
- Community-first design
- UX improvements
- Long-term Vision
If you're ready for a community-driven fitness app that helps busy "everyday athletes" win the week—one habit at a time—this refresh is your playbook.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/playbooks
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Welcome to the Fitness League 01:24 Understanding the Roadmap 03:24 User Experience and Feedback 08:37 Launch Insights and Development Process 11:29 Future Features and Enhancements 16:11 Top Trackables and User Engagement 20:03 Exploring Fitness Habits and Trends 23:33 Defining the 'Muscle Mommy' Concept 26:58 Engaging Challenges and Community Involvement 30:37 Building a Vision for Optimal Living 34:25 Creating Positive Change Through Health
Working nights and raising kids doesn't leave a lot of room for macros and meal prep—and that's exactly why this episode matters. We sit down with Kayla M. to unpack how she built sustainable habits while juggling night shift work, family responsibilities, and a life that rarely goes as planned. With guidance from Coach Kara, Kayla swapped the all-or-nothing mindset for a progress-over-perfection approach: flexible nutrition, compassionate self-talk, and showing up—even when it's messy.
You'll hear how she navigates sleep-schedule swings, handles family events without derailing goals, uses coaching for accountability, and models healthy behaviors for her kids. If you're a working mom, shift worker, or anyone stuck waiting for "perfect conditions," Kayla's story is your proof that small steps stack into big change.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Introduction to the Fitness League and App Launch 01:17 Navigating Unique Schedules: Kayla's Journey 03:12 Coaching for Real Life: Strategies for Night Shift Workers 09:33 The Importance of Flexibility in Nutrition 11:07 Overcoming Perfectionism: The Wagon Analogy 14:02 Balancing Family Life and Health Goals 16:33 Training Progress: From Inactivity to Consistency 27:55 Resilience and Self-Discovery Through Coaching 33:36 Advice for Night Shift Workers and Busy Moms
Motherhood is not a performance—it's a marathon. In this episode, Joelle and Alessandra get real about postpartum health, mom shaming, and the pressure cooker of social media. We talk self-care that actually fits real life, flexible routines that keep you consistent, and why prioritizing your health makes you a better parent—not a selfish one.
What we cover:
- Postpartum realities: hormones, energy, identity shifts
- Mom shaming & social media pressure: how to mute the noise and trust yourself
- Self-care for moms: simple recovery, nutrition, and movement wins
- Flexible routines: "good enough" systems that survive busy seasons
- Homeschooling without the chaos: structure, not rigidity
- Permission to be human: a clean-enough house, a kind home, a healthier you
If you're tired of unrealistic standards and ready for balance you can sustain, this conversation is your reset.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Welcome Back to the Fitness League 01:13 Mailbox Mishap and Holiday Preparations 02:01 Health Drinks and Digestive Reactions 03:36 Postpartum Changes and Hormonal Fluctuations 05:05 Lab Work and Breastfeeding Journey 07:07 Vasectomy Failures and Pregnancy Surprises 10:38 Mom Shaming in Fitness and Health 16:58 Cleaning and Parenting Perspectives 28:36 The Big Picture of Parenting 31:29 Modeling Behavior for Children 33:34 The Myth of Perfection in Motherhood 36:25 Prioritizing Health and Well-being 39:11 Awareness vs. Action 41:55 Finding Your Own Path 44:47 The Importance of Diverse Perspectives 47:24 Growth Mindset and Continuous Learning 50:32 Navigating Social Media and Expectations 54:07 Flexibility in Parenting and Life
If you're setting goals for the new year, this episode will save you months of frustration.
We're revealing the top 5 habits we'll be tracking inside The Fitness League app, and exactly why these were chosen over dozens of others.
You'll also learn which habits to prioritize based on your goals—sleep, energy, fat loss, performance, or stress—and how to keep things simple enough to stay consistent.
Track less. Win more.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Introduction to New Year Habits 02:44 Tracking Habits for Better Health 05:49 Innovative Trackables for Personal Growth 09:32 Meditation and Mindfulness Practices 12:13 Physical Health and Fitness Trackables 15:10 Nutrition and Wellness Tracking 17:52 Sleep and Recovery Strategies 20:43 Community Engagement and App Features 23:33 Future Developments and User Feedback 26:20 Conclusion and Call to Action
Hard truth: your kids don't do what you say—they do what you do. In this episode, we unpack how parental behavior shapes children's habits, health, and inner voice. From the food on your plate to the way you talk to yourself, your daily choices become their blueprint.
We dive into the ripple effect of parenting, how social media pressure warps expectations, and why personal responsibility beats finger-pointing. You'll learn how to model healthy habits, clean up self-talk so it becomes your child's confidence, and stand firm when critics chirp from the sidelines. This isn't about perfection—it's about leading your home on purpose.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Introduction to Parenting Reflections 06:14 Modeling Behavior for Kids 11:52 The Ripple Effect of Parenting 17:29 Navigating Parenting Pressures 23:12 Creating Change Through Personal Responsibility 29:43 Confronting Criticism and Embracing Confidence
This is your last look before The Fitness League app goes live on New Year's Day. Consider it the explainer that ties together everything we've been teasing on social: what's inside, who it's for, and exactly how to start on Day One so you build momentum fast.
In this episode:
- Feature refresh: gamified challenges, streaks, and community boards that make consistency stick
- Smarter tracking: training, steps, sleep, recovery trends—so you see what actually moves the needle
- Everyday Athlete focus: programs and habits designed for busy parents & pros, not full-time gym rats
- Accountability that scales: from solo mode to team challenges and coach touchpoints
- Pricing note: loyalty stays honored for early adopters
- What's next: near-term roadmap and how your feedback steers development
If you're ready to start the year with simple structure, real accountability, and a community that lifts you up, this final preview is your playbook.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 The Launch of the Fitness League App 02:45 Building the App: Challenges and Insights 05:25 Community Focus and Long-Term Vision 08:25 The Evolution of Fitness Programs 11:05 Data-Driven Insights and Future Features 14:36 Gamification and User Engagement 22:48 Centralized Hub for Fitness Tracking 23:52 Streamlined User Experience in the App 25:12 Innovative Training Program Catalog 26:58 Customizable Workouts and Exercise Library 30:25 Adapting to Different Life Seasons 34:15 The Everyday Athlete Concept 36:43 Challenges for All Fitness Levels 41:02 Freemium Model and Pricing Structure
Skip the gimmicks and get the best fitness gifts that deliver results all year. In this episode, we break down the top 10 gifts for fitness enthusiasts—what each one does, who it's best for, and realistic price ranges—so you can match the right gift to the right person (or your own wish list).
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Gifts for Fitness Lovers 03:17 Home Gym Essentials 08:44 Rucking: A Unique Cardio Option 12:07 Heart Rate Monitoring 13:39 Fitness Watches and Their Benefits 16:52 Wearable Technology for Fitness Tracking 19:14 The Benefits of Massage Guns 20:41 Choosing the Right Shoes for Lifting and Running 22:54 The Importance of Quality Protein Supplements 28:12 Enhancing Sleep Quality with Upgrades 33:30 Gifting Fitness: Coaching and App Memberships 35:59 The Role of Electrolytes in Hydration
Feeling stuck in survival mode—skipping workouts, stress-snacking, sleeping less, and calling it "good enough"? In this fireside chat, we unpack how that bar quietly drops and what to do when "good enough" stops being enough. You'll learn how to spot the red flags, reframe your mindset, and raise your floor with small shifts that actually stick during busy seasons and the holidays.
We riff on five everyday arenas where standards slip—and how to course-correct without perfectionism:
- Food noise vs food joy: enjoy treats on purpose, not by accident
- The good-enough workout: protect the appointment, adjust the dose
- Morning light vs winter blues: use light as a free energy reset
- Stress vs rest at family gatherings: step-out rituals that save your tone
- Gratitude as a reset: one specific thank-you that changes your day
Plus, we show you how to use habit anchors to make consistency automatic and craft a one-line floor statement you can run for the next 7 days.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 The Drift into Survival Mode 03:19 Recognizing the Red Flags 09:06 The All-or-Nothing Mentality 12:59 Finding Balance in a Busy Life 16:06 Morning Routines and Alarm Strategies 18:12 Setting Boundaries: Floors and Ceilings in Life 19:10 Food Awareness: Noise vs. Joy 22:19 Adapting Workouts: Embracing Change 23:41 Light Exposure: Combatting Winter Blues 24:39 Navigating Family Gatherings: Stress vs. Rest 25:33 Gratitude as a Daily Reset 26:32 Habit Anchors: Small Changes, Big Impact 29:58 Self-Audit: Recognizing Good Enough 34:43 Small Upgrades for Big Benefits 37:20 Awareness and Action: The Path to Change
In this powerful client spotlight, Daria opens up about her long-game transformation. Navigating a lipedema diagnosis, multiple surgeries, and the mental load that comes with it—while committing to a simple promise: never live above 200 pounds again.
We dig into the routines and mindsets that actually stick: consistent training, protein-forward meals, community support, and self-advocacy in a confusing healthcare landscape.
Daria also shares her GLP-1 experience for managing food noise, the role of coaching accountability, and how letting go of rigid expectations unlocked real momentum. If you need proof that showing up beats perfection, this is it.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to Daria's Journey 02:25 The Long Game: Commitment to Health 07:21 Understanding Lipedema: A Personal Diagnosis 13:26 Choosing to Keep Moving: Overcoming Challenges 16:39 The Role of GLP-1 Medications in Weight Management 20:07 Navigating Dietary Choices with Accountability 22:09 Consistency in Lifestyle Changes 25:05 Establishing a Routine for Success 29:21 The Power of Simplicity in Nutrition 30:42 Embracing Change and Overcoming Challenges 33:38 Letting Go of Past Expectations 36:41 Gratitude and Reflection on the Journey
Why do some people stay consistent while others restart every Monday? In this episode, we break down the research-backed link between identity, routines, and adherence—then make it practical with six aspirational avatars you can adopt today. Choose the identity that fits your season and plug in a matching L5 Method plan across training, nutrition, mindset, movement, and habits so your choices are pre-decided and your follow-through gets easier.
We cover how identity-based habits reduce decision fatigue, why implementation intentions ("if X, then I do Y") boost success, and how repetition builds automaticity you can trust on busy days. Then we unveil six done-for-you playbooks:
- Peak Performer (busy professional)
- Strong Rebuilder (postpartum)
- Family Champion (parent in the chaos)
- Longevity Lifter (40+ healthspan focus)
- Builder-CEO (founder/operator)
- Momentum Maker (sustainable fat loss starter)
You'll leave with a one-page plan: pick your avatar, run the L5 quick-start protocols, write three if–then plans for your common derailers, and test it for 14 days. Consistent results come from consistent inputs—start by choosing who you are.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 The Power of Identity in Consistency 11:53 Identifying with Your Season: Six Relatable Identities 24:34 Implementing Identity into Action Plans 30:09 Overcoming Common Traps in Health and Fitness
In this powerful client interview, Kir opens up about what it's like to feel overwhelmed by life—and still move forward. With guidance from a mentor, Kir learned to slow down, reflect, and recognize real progress, even when it didn't feel obvious day to day. We dig into practical mindset shifts for self-awareness, reflection, and celebrating small wins, plus how support and accountability can fast-track personal growth.
You'll hear how Kir reframed "I'm not doing enough" into evidence-based progress, why acknowledging small victories fuels motivation, and simple strategies to spot momentum when life is loud. If you've been grinding without seeing results, this episode will help you zoom out, own your growth, and keep going.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to the Fitness Journey 01:59 Discovering Deeper Growth Beyond Fat Loss 05:54 The Shift from Perfectionism to Flexibility 10:05 Navigating Life's Challenges with Grace 13:55 Honesty in Relationships with Food and Alcohol 17:57 The Power of Tracking and Awareness 23:16 The Journey of Macro Tracking 29:05 Finding Balance: Grit and Grace 30:47 Building a Support System 38:10 Transformative Mindset Shifts 39:31 Beyond the Scale: True Progress
If your progress has flatlined and you're tempted to scrap your program, hit pause. In this episode, we show you how to diagnose a training or fat-loss plateau and make one targeted adjustment that gets momentum back fast—no overhaul required.
You'll get a simple plateau audit (food, sleep, stress, intensity, movement), a tweak vs. trust decision tool so you know when to adjust and when to ride it out, and tiny changes that create big shifts in 7–14 days—like smarter carb timing, a single back-off set, or adding 1,000 steps to your daily average. Perfect for busy lifters, runners, and parents who want progress without burning down what's already working.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Understanding Plateaus in Fitness 11:22 The Five Point Plateau Audit 30:54 Decision-Making for Progress
Gratitude isn't fluff—it's a neural training tool. In this episode, we break down how a simple daily gratitude practice drives neuroplasticity (neural elasticity) to calm your nervous system and sharpen your mind. You'll learn how gratitude strengthens the prefrontal cortex, softens the amygdala's alarm, improves memory recall via the hippocampus, and reduces rumination in the Default Mode Network—with real-world benefits like lower cortisol, better HRV, deeper sleep, and steadier mood.
We walk you through a 10-minute protocol you can start tonight (breath, specific recall, short journaling, optional message to someone you appreciate), plus easy anchors to make it stick. Expect practical demos, measurable ways to track progress over 14 days, and simple cues to deploy "appreciation on demand" when stress hits.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 The Power of Gratitude 05:12 Understanding Neuroplasticity 08:20 The Science Behind Gratitude 13:59 Toxic Positivity vs. Authentic Gratitude 19:45 Practical Gratitude Protocols
Sick of calorie math? In this episode, we show you how to build a balanced plate without tracking macros using one simple rule: Protein + Plant at every meal.
You'll learn an eyeball portion guide for steady energy and satiety, plug-and-play meal templates for breakfast, lunch, and dinner, and a grocery staples list to make it automatic all week. Perfect for busy people who want better recovery, fewer cravings, and sustainable fat loss—without turning food into a full-time job.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to Balanced Eating 04:50 Navigating Holiday Eating 10:03 Transitioning from Tracking to Intuitive Eating 15:27 Building Balanced Meals with Ease 19:44 The Power of Fiber and Gut Health 23:08 Portion Control and Satiety Awareness 25:54 Quick and Easy Meal Templates 29:43 The Importance of Meal Repetition 33:13 Caloric Awareness in Meal Preparation 38:04 Strategies for Effective Caloric Management
In this candid client interview, Angie shares how she broke free from perfectionism in nutrition and built real confidence with her food choices—while juggling life as a busy parent. We talk about flexible dieting without obsession, eating out without guilt, and why progress comes from mindful choices, not rigid rules. You'll hear how she balances family schedules with sustainable habits, what finally ended the "start over Monday" cycle, and how tracking can be a tool—not a trap.
Perfect for anyone ready to replace all-or-nothing thinking with practical routines that actually fit real life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Angie's Journey to Rebuilding Trust 02:56 Transitioning from Past Coaching Experiences 06:01 Embracing a New Training Philosophy 08:38 The Shift in Mindset and Results 11:44 Finding Balance in Fitness and Life 15:19 Overcoming Perfectionism in Nutrition 18:09 The Importance of Enjoying the Process 21:16 Navigating Life as a Busy Mom 24:24 The Power of Coaching Relationships 28:08 Final Thoughts on Growth and Consistency
Tired, wired, and waking up groggy? This episode breaks sleep down into five fixes you can start tonight to boost deep sleep, recovery, and next-day energy—without gadgets or a 17-step routine. We explain why poor sleep stalls fat loss and performance, then walk you through exactly how to improve circadian rhythm, reduce night-time alertness, and wake up actually rested.
Plus, you'll learn the 5 simple fixes you can implement TONIGHT for better sleep.. Perfect for busy parents, shift workers, and anyone training hard who needs better recovery—fast.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to Sleep Improvement 01:50 The Importance of Exercise and Self-Care 07:15 The Impact of Sleep on Mental Health 16:32 Actionable Sleep Fixes 24:42 Aging and Self-Perception 25:50 Sleep Hygiene: The Importance of Light 28:11 Caffeine and Sleep: Timing Matters 30:14 Temperature Control for Better Sleep 34:40 Creating a Wind Down Routine 36:48 Consistency in Sleep Patterns 38:22 Supplements and Sleep: What Works? 40:43 Final Thoughts on Sleep Improvement
Overwhelmed by all the rules of fitness? You're not alone—and it's probably holding you back. In this episode, we strip away the noise and break fitness down into just 4 simple pillars anyone can follow: nutrition, exercise, movement, and sleep. No overthinking. No overhauls. Just real, doable starting points.
We walk through what actually matters (hint: it's not cold plunges or macros to the decimal), like how to build a better plate, how much training you really need, and how to stop making movement and recovery so complicated. If you've ever felt paralyzed by too much information or perfectionism, this episode is your reset button.
Let's make fitness simple again—and actually stick to it.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Introduction to Fitness and Overcoming Overwhelm 02:06 The Importance of Starting Small 06:00 Sleep: The Foundation of Health 10:55 Movement: Breaking the Sedentary Cycle 15:19 Nutrition: Building Blocks for Health 20:41 Conclusion: Consistency Over Perfection
In this powerful client spotlight episode, Kara shares her journey from exhaustion and loss to strength, confidence, and lasting change.
What started as a decision to prioritize her health turned into a transformation that impacted her entire family. With the support of coaching, Kara learned how to advocate for her own well-being, set better boundaries, and make small, consistent choices that led to massive results.
This episode is a reminder that true transformation isn't just about fat loss or food tracking—it's about reclaiming your energy, your confidence, and your life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Empowering Transformations: Kara's Journey 03:22 Prioritizing Health: A Personal Awakening 05:55 Finding Balance: Carving Out Time for Self-Care 09:11 Family Involvement: Movement as a Shared Experience 12:24 Navigating Health Challenges: The Transition to Coach Courtney 15:03 Self-Advocacy: Taking Control of Health 17:39 The Ripple Effect: Influencing Family Health 20:32 Building Healthy Habits: The Basics of Nutrition 24:21 The Power of Coaching: Investing in Yourself 26:44 Resilience and Recovery: Embracing Change 29:39 Conclusion: The Journey Continues
In this episode, Josh and Alessandra pull back the curtain on how they're prepping for their upcoming family trip to Disney World—through the lens of the L5 Method. Instead of obsessing over macros or trying to "stay on track," they share how they're prioritizing training, nutrition, mindset, movement, and habits in a way that supports energy, recovery, and actually having fun.
They walk through their rough itinerary, what workouts (if any) they'll be doing, how they think about food while traveling, and why they believe the point of fitness is to enhance life, not restrict it. Whether you're heading on vacation soon or just need a mindset shift around travel and health, this one's packed with takeaways you can use.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to the Disney Trip Planning 04:05 The Joys and Challenges of Disney with Kids 08:52 Maintaining Routines While Traveling 12:05 Planning the Disney Experience 19:49 Food and Hydration Strategies at Disney 21:37 Dining Adventures at Disney 27:13 Fitness and Movement at Disney 29:50 Mindset and Family Time 33:20 Moderation and Healthy Living 35:36 Wrapping Up and Key Takeaways
In this episode of The Fitness League, Lara opens up about her deeply personal journey from battling food guilt and body image struggles to stepping into a stronger, more empowered version of herself. With the guidance of her coach, Lara shifted her focus from weight loss to fueling for performance, building a healthier relationship with food, and celebrating her body for what it can do — not just how it looks.
She shares how injury setbacks became opportunities for growth, how prehab and mindset work changed her approach to training, and why redefining success beyond the scale was the key to long-term progress. Whether you're in the thick of a mindset reset or just starting your own journey, Lara's story is a powerful reminder that change is possible — and it starts from within.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to Lara's Journey 02:35 Mindset Shift: From Restriction to Nourishment 10:19 Redefining Success: Moving Beyond the Scale 15:04 Overcoming Injury: The Road to Recovery 20:50 Fueling for Performance: A New Perspective 27:30 Advice for Others: Embracing Change and Growth
In this episode of The Fitness League, we're pulling back the curtain on one of the most exciting updates to our app yet: the all-new challenge feature. But this isn't just another 30-day shred or burnout bootcamp. We're redefining what fitness challenges should look like — sustainable, consistent, and rooted in community.
We talk about why most fitness challenges fail, how our approach flips the script, and what makes this new feature a game-changer for real people with real lives. You'll learn how the app now supports daily habits, rewards consistency over intensity, and helps you track meaningful progress — all inside a supportive ecosystem built for longevity.
Whether you're new to fitness or looking for a fresh dose of motivation, this episode will give you a preview of how challenges can be both effective and actually enjoyable. Let's build better habits, together.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 Introduction to Fitness League and New Features 02:54 App Development Journey and Challenges 05:29 The Evolution of Fitness Challenges 11:42 Redefining Challenges for Long-Term Success 18:00 The Misconception of Quick Fixes in Fitness 21:08 The Downside of Short-Term Challenges 23:23 Building Community in Fitness Challenges 27:10 Innovating Sustainable Challenges 29:55 Tracking Progress and Consistency 35:37 The Future of Fitness Challenges
With all the options out there—strength training, cardio, recovery tools, nutrition strategies, supplements—it's easy to feel overwhelmed trying to "do it all." But the truth is, you don't have to.
In this episode, we're pulling back the curtain on how we prioritize our own health and fitness routines based on real life, current goals, evolving interests, and actual needs—not trends.
We break down:
- Why we don't always do what's "optimal"
- How we adjust protocols based on seasons of life
- How we choose the way we're going to train
- What we're saying no to in order to say yes to what matters most
- How to build a plan that reflects your priorities
Whether you're deep in a training block, just getting back into a routine, or trying to juggle it all—this episode will help you simplify, focus, and make your fitness serve your life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "request-66fabc64-9278-8010-b530-3b1d0f494880-13" data-testid= "conversation-turn-246" data-scroll-anchor="true" data-turn= "assistant"> In this real-talk episode, Josh and Joelle unpack what it actually* looks like to prioritize health and fitness while raising a family. From sleepless nights and shifting morning routines to the emotional weight of parenting decisions, they explore the messy middle where most parents live — and how to keep showing up anyway.
You'll hear honest strategies for navigating postpartum recovery, choosing sleep over workouts (or not), dealing with stress, and deciding when — and if — you're truly ready for kids.
They also dive into listener questions around sugar-free diets, cardio timing, and how to build a sustainable routine that flexes with your life.
If you've ever felt like you're constantly adjusting, recalibrating, or starting over — this episode is for you.
Because it's not about doing it all. It's about doing what matters — consistently, imperfectly, and in a way that actually fits your life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Morning Routines and Parenting Challenges 01:57 Relatability in Fitness and Parenting 05:45 Flexibility in Workouts and Parenting 10:59 Managing Weight and Health During Stress 13:02 Navigating Shift Work and Family Life 14:38 Balancing Sleep and Workouts 21:18 Dealing with Sickness and Recovery 27:17 Postpartum Fitness and Pain Management 32:17 Returning to Training After a Break 34:05 The Sugar-Free Debate 40:38 Training Frequency: Three vs. Four Days 42:39 Addressing Neck Tension and Pain 50:35 Managing Soreness After Time Off 53:46 The Decision to Have Children 01:01:49 Cardio Timing and Strength Training
In this powerful episode, we challenge the modern myth that "good parenting" means self-sacrifice at all costs. Instead, we explore what it really takes to show up strong for your family — starting with how you lead yourself.
From the societal pressure to "do it all" to the quiet burnout no one talks about, we unpack how ignoring your own needs doesn't make you a better parent — it makes it harder to be the present, grounded leader your kids actually need.
We redefine self-care as self-leadership and break down the mindset shifts, personal responsibility, and daily actions that help you parent from a place of strength — not survival.
If you've ever felt guilty for wanting more time, more space, or more growth… this conversation will give you permission to take it — and a plan to model a healthier path for your family.
Because your kids don't need a perfect parent. They need one who's fully alive.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters: 00:00 The Myth of Self-Sacrifice in Parenting 02:36 The Importance of Self-Care for Parents 05:47 Navigating Social Media and Parenting Expectations 08:16 The Ripple Effect of Parental Happiness 11:09 Finding Balance in Parenting and Personal Wellbeing 14:10 The All-or-Nothing Mentality in Parenting 16:47 The Impact of Parental Behavior on Children 19:44 The Role of Mindfulness in Parenting 22:44 Generational Shifts in Parenting Approaches 25:17 Injecting Joy and Connection into Family Life 33:55 The Impact of Environment on Personal Growth 35:02 Taking Responsibility for Change 36:54 The Ripple Effect of Personal Decisions 38:35 Breaking Generational Patterns 41:37 Parenting Approaches: Gentle vs. Tough Love 45:23 Finding Your Parenting Style 48:58 The Role of Personal Responsibility in Growth 51:50 Redefining Self-Care as Self-Leadership 57:53 Pursuing Purpose and Fulfillment 01:02:29 The Importance of Slowing Down 01:06:13 Building the Best Version of Yourself
In this episode, we’re tackling what it really looks like to stay consistent with your fitness when life isn’t playing fair — from night shifts and nausea to postpartum recovery and chasing toddlers.
Whether you’re navigating pregnancy, rebuilding after birth, or trying to fit workouts into an unpredictable schedule, this conversation is packed with real-life strategies for training smarter, fueling better, and giving yourself more grace along the way.
We cover everything from shift work nutrition, running form tips for beginners, and the truth about postpartum ab separation — to updates on our app, our community, and how we’re helping more busy humans get strong in every season of life.
If you're balancing fitness with real-life chaos, this one’s for you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Navigating Shift Work and Fitness Challenges 08:05 Pregnancy and Nutrition: Managing Expectations 13:30 Postpartum Fitness: Understanding Ab Separation 22:40 Running Tips for Beginners 27:45 App Updates and Community Engagement
In this episode, we pull back the curtain on the ever-growing world of health optimization — and ask the hard question: is all this “wellness” actually working for you, or just overwhelming your nervous system?
From essential oils and scent triggers to light boxes, nature sounds, and cold splashes, we explore the rise of micro-dosing wellness — and what science says about their real impact on stress, focus, and recovery. Then, we zoom out to look at the overlooked power of your physical environment: how your home layout, lack of natural textures, or always-on tech could be draining your energy more than you think.
We also break down the growing movement of analog wellness — printed planners, vinyl, sun exposure, and morning walks — and why unplugging might be the most underrated biohack of all. Finally, we touch on wearables, smart fabrics, and biohacking tech, and where to draw the line between helpful data and harmful distraction.
This episode is a deep breath in a noisy world — and a reminder to reclaim your focus, your space, and your health.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters 00:00 Introduction to the Fitness League 02:33 The Challenge of Optimization 05:39 Sensory Micro Interventions for Wellness 09:13 The Impact of Environment on Health 14:45 The Rise of Analog Wellness 22:30 Biohacking vs. Biology 41:19 Foundational Tools for Health 53:31 The Path to Sustainable Change
In today’s Q+A episode, we’re tackling your most pressing questions on strength, recovery, and navigating big life transitions. From gaining strength without “bulking,” to fueling your body after birth, to managing weight through menopause—this one’s packed with insight and strategy. We also explore the mental side of the journey, including how journaling can boost self-awareness and resilience.
Whether you're returning from an injury, adjusting to hormonal shifts, or just trying to stay consistent, this episode offers practical tools to support your fitness and mindset through every season of life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Muscle Gain and Strength 04:06 Understanding Strength vs. Hypertrophy 08:34 The Importance of Journaling 14:42 Navigating Injuries and Recovery 24:09 Postpartum Nutrition and Breastfeeding 33:22 Menopause and Weight Management 38:43 Wrap-Up and Key Takeaways
In this powerful and honest conversation, Joelle and Alessandra dive deep into the often misunderstood world of postpartum nutrition. From unrealistic expectations around “bouncing back” to the pressure of breastfeeding and navigating body image shifts, they unpack the layered challenges new moms face.
You'll learn why the “eat less, move more” approach doesn’t work postpartum, how to support your body with fiber, protein, and adequate calories, and why mental health and self-compassion are non-negotiable. Whether you're in the thick of postpartum or supporting someone who is—this episode offers practical tools, powerful mindset shifts, and a much-needed reality check on what it really means to heal, nourish, and thrive after birth.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Welcome Back to the Girls' Room 02:08 Diving into Postpartum Nutrition 04:24 Breastfeeding and Fat Loss: The Nuances 09:16 The Myths of Breastfeeding and Weight Loss 11:26 Caloric Expenditure and Hunger Postpartum 16:32 Key Nutrients for Postpartum Nutrition 20:32 The Importance of Fiber in Postpartum Health 23:26 Understanding Individual Experiences in Postpartum 24:14 Health vs. Deficit Behaviors Postpartum 27:25 Balancing Self-Care and Motherhood 29:37 Navigating Postpartum Expectations 33:25 Assessing Readiness for Postpartum Fat Loss 36:48 Foundations for Successful Weight Management 38:32 Understanding Body Composition Changes 43:13 Balancing Performance and Recovery 49:11 Exercise and Milk Supply Myths 51:22 Caloric Adjustments After Breastfeeding 54:06 The Importance of Individualized Postpartum Care
This Q+A episode tackles some of today’s most pressing health trends—from the explosion of GLP-1 weight loss drugs to the ripple effects of social media on health decisions.
We break down the growing obsession with quick fixes and why it’s creating a dangerous dependency culture. You’ll also hear our thoughts on how to start running (even if you’re only going once a week), personal stories from our own health journeys, and what it looks like to prioritize intentional parenting while navigating homeschooling.
If you’re overwhelmed by the noise, chasing sustainable change, or just want a fresh take on modern wellness—this one’s for you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 The GLP-1 Controversy 06:42 The Impact of Influencers on Health Choices 13:12 The Role of GLP-1 in Health and Weight Loss 19:25 Future Predictions for GLP-1 Usage 28:33 Running and Injury Prevention 34:00 Optimal Recovery Strategies for Injuries 37:49 Bobcat Encounters and Chicken Losses 39:27 Adjusting Running Programs for Busy Schedules 40:49 Navigating Postpartum Health and Hair Loss 44:21 Progressing Workouts with Limited Equipment 46:23 Returning to Running Postpartum 49:21 The Homeschooling Journey Begins 57:44 Intentional Parenting and Learning Experiences 59:05 Listening to Your Body During Pregnancy
There’s a version of you that no one claps for — but that version is where all the real transformation happens.
In this raw, honest episode, we dive into the internal battles busy adults fight every single day: • Waking up before the world to get a workout in • Skipping comfort food for a long-term goal • Choosing identity over instant gratification • Feeling guilt for taking time away from the family to take care of yourself
This isn’t about six-pack abs or hustle culture. This is about who you’re becoming when no one is watching.
We’re unpacking the silent war behind every habit change, every meal prepped, every early alarm. Because if you’re on the path to reclaiming your health — mentally, physically, emotionally — you’re not alone.
Whether you're a parent, a professional, or just someone tired of falling off track, this episode will make you feel seen, heard, and fired up to keep going.
You don't need louder applause. You need deeper reasons.
🎧 Tune in to hear:
- The top internal struggles holding people back
- Why invisible wins matter more than visible ones
- How to redefine success around who you’re becoming, not just what you look like
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Invisible Victories: The Unseen Struggles of Fitness 02:51 The Reality Check: Are You Really Committed to Your Goals? 05:44 The Myth of Overnight Success: Understanding the Journey 08:35 The Importance of Tracking: Gaining Objectivity in Your Fitness Journey 11:29 Finding Your Why: The Deeper Purpose Behind Fitness Goals 13:58 Social Media vs. Reality: The Perception of Fitness Influencers 16:48 The Internal Battles: Overcoming Self-Doubt and Comparison 21:42 The Alarm Clock Battle: Choosing Discipline Over Comfort 24:11 Family Guilt: Balancing Self-Care and Family Responsibilities 27:51 Body Image Battles: Embracing Body Neutrality 32:36 Food Discipline: Navigating Social Pressures and Personal Choices 41:03 The Power of Small Wins: Building Identity Through Consistency 49:08 The Journey of Change: Embracing the Process of Transformation
In this thought-provoking episode of The Fitness League, Joelle, Alessandra, and Josh dive into the deep, often unspoken link between spirituality and health.
They start with a vulnerable, personal conversation about their own spiritual journeys—what shaped their beliefs, how they've evolved, and why this topic matters more now than ever. Then, they shift into the science—breaking down research on how practices like mindfulness, prayer, and community-based faith impact physical and mental health outcomes.
From navigating organized religion and personal convictions, to the influence of social media, modern culture, and parenthood, this episode isn’t about giving answers—it’s about asking better questions. It’s about simplifying what spirituality can look like in real life—and why it could be the missing piece in your pursuit of health.
Whether you're grounded in faith or simply curious, you’ll walk away from this episode reminded of one powerful truth: real change starts with you. And when you grow, everyone around you feels it.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Exploring the Intersection of Spirituality and Health 02:47 Personal Journeys: From Skepticism to Curiosity 05:33 The Role of Community and Social Media in Faith 08:10 The Impact of Current Events on Spiritual Exploration 11:14 Finding Faith in Times of Struggle 14:09 The Science Behind Spiritual Practices 16:58 Navigating Personal Beliefs and Skepticism 19:47 The Importance of Simplifying Spiritual Concepts 22:41 Interfaith Perspectives and Parenting 25:24 The Ripple Effect of Personal Growth 28:14 Concluding Thoughts on Spirituality and Health
In this Q+A episode, we’re diving into real-life questions about making fitness a family thing—from how to get your spouse more involved to building consistent routines that work with unpredictable schedules. We explore the challenges of staying active while parenting young kids, the mindset shifts that help families stay on track, and how to find your personal "why" that keeps you showing up when motivation fades. Plus, we break down the role of coaching in holding you accountable and helping you build a lifestyle that actually sticks. Whether you're trying to get your partner into the gym or just survive toddler chaos with some sanity, this one’s packed with practical advice and perspective.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Family Fitness Challenges 04:33 Encouraging Spousal Participation in Fitness 09:15 Understanding Motivation and Mental Health 15:35 Lowering Barriers to Entry for Fitness 19:51 Flexibility in Maintaining Routines 29:07 Coaching and Accountability in Fitness 30:34 Mindset Strategies for Healthy Choices 36:27 Innovative Alarm Solutions for Early Risers 38:34 Navigating the Two Under Two Phase 44:09 Establishing Structure and Boundaries in Parenting 46:57 The Importance of Consistency and Realistic Expectations 50:03 Finding Your Workout Groove Postpartum 54:32 Healthy Lunch Ideas for Kids 58:21 Boosting Immunity and Staying Healthy 01:02:52 Discovering Your Personal Why
In this episode of The Fitness League Podcast, we take you behind the scenes and show you exactly how we’re using The Fitness League app right now—and what you’ll be able to do when version 1 officially launches. From habit tracking and workout logging to staying consistent as busy parents, we break down how the app is built to help you train smarter, build better routines, and see real progress.
You’ll learn how The Fitness League lowers the barriers for beginners, supports advanced athletes, and creates a welcoming community designed to make the world a happier, healthier place—one strong start at a time.
Whether you’re looking for accountability, smarter training tools, or a fitness app that actually fits your life, this episode shows you why The Fitness League is different—and why version 1 launch is just the beginning.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the Fitness League App 01:02 User Excitement and Engagement 03:15 Development Journey and Features Overview 07:28 Target Audience and Inclusivity 09:22 Mission Statement and Core Values 16:13 Community and Collaboration 18:08 Navigating the Fitness App Landscape 19:22 Building Trust and Personalization 20:44 App Features and User Experience 30:36 The Importance of Completing Your Program 31:29 Tracking Progress and Adherence in Training 34:43 Customizing Your Training Experience 39:21 Understanding Trackables and Their Benefits 47:23 Challenges and Community Engagement 54:43 Building Consistency Through Social Connections
In this Q+A episode, we’re diving deep into all things cardio and running. From choosing the best cardio modality for your goals, to navigating heart rate training without overcomplicating it, this conversation tackles what actually matters when it comes to building endurance and improving performance.
We also discuss how to manage exercise-induced asthma, the benefits of cardio during pregnancy, and how to get started if you're new to running or just getting back into it. Whether you're deciding between treadmill or outdoor runs, trying to balance strength training with cardio, or wondering how nutrition and warmups factor in, we’ve got practical, real-world advice.
Plus, we share insights on the mental side of running—and why yes, you absolutely can be a runner, no matter your body type or experience level.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Cardio Modalities 02:31 Choosing the Right Cardio for You 05:19 Understanding Heart Rate Zones 08:29 Exercise-Induced Asthma and Cardio 10:56 Getting Started with Cardio 14:24 Outdoor vs. Treadmill Running 17:28 Cardio During Pregnancy 20:05 Adapting Cardio for Injury Recovery 22:51 Breathing Techniques in Cardio 25:29 Balancing Cardio and Strength Training 28:16 Nutrition and Cardio Performance 31:08 Mental Toughness in Running 33:48 Warmups and Injury Prevention 36:22 Running Goals and Progression 39:08 Stroller Running Tips 41:49 Winter Running Considerations 45:25 Body Types and Running 48:26 Building a Running Community 51:13 Final Thoughts and Encouragement
If you’ve ever said “I hate running,” this episode is for you.
Today, Josh shares his honest journey from dreading every run to actually enjoying it — and doing it four days a week. What changed? A smarter plan, the right pace, and a mindset shift that made it sustainable.
Then, he sits down with his wife (and seasoned runner) Alessandra to unpack the real beginner mistakes, how to build a running habit that doesn’t burn you out, and what most training plans get wrong.
They cover:
- Why most people hate running — and how to fix that
- The difference pacing makes (and how slow is actually the secret)
- How to combine lifting and running without burning out
- Walking breaks, heart rate, tracking progress, and more
- What makes someone fall in love with running — and stay consistent
Whether you’re just starting out or trying to bring back the joy, this episode gives you practical tools, real stories, and expert tips to help you make running work for your life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 From Hating to Loving Running 13:04 The Journey of a Runner 17:44 Balancing Running and Strength Training 31:26 Balancing Strength and Endurance Training 34:24 The Importance of Periodization in Training 36:43 Recognizing Overtraining and Recovery Needs 37:43 Common Mistakes New Runners Make 39:00 Building a Sustainable Running Habit 43:40 Tracking Progress and Recovery Strategies 45:32 Rapid Fire Tips for Runners 47:58 Key Takeaways and Final Thoughts
The wait is over. In this follow-up to our origin story, we’re officially pulling the curtain all the way back and unveiling what Project B has been all along: The Fitness League — a fitness platform built for busy humans who want to train smarter, live stronger, and actually enjoy the process.
In this episode, we share how this project came to life after walking away from Fit Coach Pro, and why The Fitness League isn’t just an app — it’s a movement. A community. A new standard.
We’re talking:
- The full vision behind The Fitness League
- How we’re using tech to make fitness personal (and fun)
- Why we believe gamifying health can change how people show up
- The core values driving everything we build
- What to expect as a member of the League
If you’ve ever felt like fitness apps were built for someone else’s life — this one’s for you. We didn’t just build another app. We built what we wished existed. And it will soon be yours too.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Fitness League Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 The Birth of the Fitness League 05:47 Transitioning from Fit Coach Pro to a New Vision 10:34 The Evolution of Project B 14:44 Building a Community and Engaging Users 19:26 The Importance of Detail and Team Dynamics 24:07 The Vision for a Happier, Healthier World 28:47 Core Values and Future Directions 33:14 Features and Accessibility of the Fitness League 40:29 Enhancing Fitness Through Technology 42:56 Gamification and User Engagement in Fitness 46:35 Challenges: Building Community and Healthy Habits 50:48 The Vision for Future Community Events 56:28 The Journey of Building the Fitness League
In this special episode, we’re pulling back the curtain and sharing the story you’ve never heard — how three coaches, a pile of failed plans, and a vision bigger than fitness turned into something we can finally reveal: Project B
Join us as we open up about the messy middle — the early days of coaching, building Fit Coach Pro from scratch, and the tough lessons that forced them to grow as people and as leaders. This isn’t just a highlight reel — it’s the real story behind the process
You'll hear:
- The frustrations that sparked our biggest pivots
- Why we walked away from something we built ourselves
- The moment the vision clicked — and the team behind it did too
And finally — after a year in the making — we drop the name.
This episode is for anyone building something, chasing more, or wondering if the hard parts are worth it. Spoiler: they are.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to the journey 02:29 Personal Backgrounds and Health Journeys 09:45 Struggles and Resilience in Health 14:12 The Formation of the Team 18:38 The Catfish Incident and Future Plans 18:42 The Genesis of Fit Coach Pro 23:43 The Evolution of Coaching Software 29:18 Lessons Learned from Fit Coach Pro 33:40 The Merger: A New Beginning
In this value-packed Q+A episode, we break down what actually moves the needle when it comes to nutrition and fat loss—and what’s just noise. From fiber diversity and whole food swaps to postpartum nutrition and whether organic really matters, we’re cutting through the confusion to help you focus on what works.
We also talk about budget-friendly nutrition strategies, why protein alone won’t make you stronger, and how to track progress beyond the scale. Whether you're navigating life after baby or trying to build a better gut without breaking the bank, this episode delivers actionable advice with a no-pressure approach.
🎯 Topics Covered:
- Why protein doesn’t build strength—training does
- Whole food vs. supplement: fiber edition
- Eating healthy on a budget (yes, it’s possible)
- The truth about organic labels and clean eating
- Best ways to track fat loss (hint: it’s not just the scale)
- Caloric deficits and postpartum nutrition basics
- The power of nutrition periodization for real results
For listeners who: ✔️ Want fat loss without fads ✔️ Are navigating postpartum health ✔️ Need simple, practical food strategies ✔️ Want to feel empowered, not overwhelmed
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Fitness and Nutrition 02:35 Fiber Sources: Whole Foods vs. Supplements 05:27 Budget-Friendly Nutrition: Affordable Protein Sources 08:26 The Importance of Fiber in Diet 11:02 Postpartum Nutrition and Body Composition 14:04 Caloric Deficits and Weight Management 16:53 Nutrition Periodization: Balancing Goals 19:26 Tracking Progress: Beyond the Scale 22:20 Final Thoughts and Resources
Let’s be real—parenthood doesn’t come with a pause button for your health goals. In this episode, we dive deep into what it actually looks like to stay fit while juggling sleepless nights, toddler tantrums, school drop-offs, and everything in between.
We unpack the tension between grit and grace—when to push and when to pivot—and why the old-school “no excuses” approach to fitness often fails parents entirely. You’ll hear personal stories, hard-won lessons, and real strategies to help you move forward without burning out.
Whether you're running on caffeine and chaos or simply trying to make time for yourself again, this one’s for you.
Topics We Cover: * How sleep deprivation impacts recovery, cravings, and mood * Training through unpredictable schedules (and why perfection is overrated) * The underrated power of community and accountability * How to make workouts work with your kids (not around them) * Why mindset shifts matter more than motivation
Because fitness doesn’t have to wait until life calms down—it should meet you where you are.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Navigating Parenthood and Fitness 02:59 Grit vs. Grace: Finding Balance in Chaos 05:47 The Impact of Sleep on Health and Performance 08:29 The Importance of Routine and Sleep Hygiene 11:32 Understanding Discomfort as a Catalyst for Change 15:05 The Role of Self-Perception in Health 17:57 Breaking Down Barriers to Change 31:39 Navigating Body Image and Self-Acceptance 33:37 Postpartum Challenges and Societal Expectations 35:35 The Cult of Fitness: Community or Exclusivity? 40:58 Finding Time for Fitness as a Parent 45:46 Balancing Workouts with Parenting Responsibilities
Is it hustle… or is it survival mode?
In today’s episode, we unpack what it really means to balance grit and grace in a world that glorifies grind culture. From the chaos of modern schedules to the pressure to do it all, we’re cutting through the noise to talk about how flexibility, consistency, and mindset shifts can help you stay in the game without burning out.
We share how our own routines have evolved—especially as parents, business owners, and health professionals—and how you can build sustainable habits that don’t require perfection. Plus, we weigh in on the ancestral health debate, shifting your mindset for better outcomes, and the small actions that actually move the needle for long-term health.
Whether you're feeling overwhelmed or just trying to find a rhythm that works, this one’s for you.
What You’ll Learn:
- Why balance doesn’t mean 50/50, and what to aim for instead
- How to stay consistent when life gets chaotic
- The mindset shift that makes health sustainable
- Where ancestral health advice falls short in the modern world
- Why your version of self-care matters more than any trend
Press play, and let’s build a life where health supports your hustle—not drains it.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Grind Culture vs. Getting Things Done 02:53 The Evolution of Podcast Platforms 05:45 Finding Balance in Life and Fitness 11:19 The Concept of Harmony Over Balance 15:19 Flexibility and Discipline in Achieving Goals 20:03 Personal Experiences and Perspectives on Hard Work 23:53 Finding Time for Health Amidst Busy Lives 27:17 Grit and Grace: Balancing Self-Care 30:13 Identifying with Your Future Self 35:14 The Importance of Hard Work in Health 39:19 Modern Health vs. Ancestral Myths 42:40 The Power of Health Awareness
What’s the one habit that’s helped us stay consistent, energized, and strong while juggling parenting, business, and real life? We’re answering that in today’s Q+A episode — along with two more powerhouse questions you won’t want to miss.
We cover:
- The mindset and recovery habit that’s made the biggest impact on our energy and consistency
- Exactly what to do when you're short on time — is it better to do one set of everything or knock out full sets of fewer exercises?
- The truth about protein powders: the pros and cons of plant-based vs whey, which feels better for digestion, and how to choose the best one for your body and goals
This episode is packed with real-world, actually usable advice — no fluff, just smart strategy you can put into practice today.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
From cold plunges to booty bands, 75 Hard to walking pads — the fitness world is flooded with trends claiming to be the next big thing. But are they actually worth your time… or just another fast track to burnout, boredom, or broken knees?
In this episode, we put 20 of the most popular fitness fads on trial. No filters — just real talk, bold opinions, and honest takes on what’s actually helpful… and what’s total nonsense.
We cover:
- The real deal with 12-3-30
- Whether HIIT every day is helping or hurting you
- Why some trends are all hype and no science
- The hidden risks behind influencer workouts
- And the one trend we secretly love (but kind of hate ourselves for it)
If you’ve ever wondered, “Should I be doing that too?” — this one’s for you.
Tune in, laugh a little, and walk away knowing which trends are worth your energy… and which belong in the trash.
Because when it comes to your health, clarity beats chaos. Every time.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Introduction to Fitness Trends 02:30 75 Hard: Mental Toughness or Burnout? 09:00 Walking Pads: Productivity or Distraction? 12:50 Carnivore Diet: Survival Mode or Nonsense? 14:29 High Rep, Lightweight Workouts: Are They Effective? 18:53 10,000 Steps a Day: Myth or Reality? 24:41 Energy Drinks: Boost or Burden? 30:59 Refreshing Mocktails and Hydration Choices 33:01 Caffeine: Energy Blocker or Performance Enhancer? 34:04 Barefoot Training: Trendy or Beneficial? 36:46 Fasted Cardio: Effective or Unnecessary? 42:36 Running Safety and Awareness 45:47 Booty Bands: Effective Tool or Marketing Gimmick? 48:10 HIIT: Efficient Fat Loss or Stress Inducer? 48:39 The Influence of HRV on Workouts 49:26 Pros and Cons of Influencer Workouts 50:40 Cold Plunges and Ice Baths: A Personal Perspective 51:57 Exploring Red Light Therapy 53:54 The Myths of Sweating and Fat Loss 55:17 Ankle Weights: Functional Boost or Risky Business? 55:58 Group Fitness Classes: Community or Chaos? 57:27 The 12-3-30 Treadmill Method: A Trend or Effective Workout? 59:32 Smartwatches and HRV: Helpful Tool or Mental Trap? 01:02:30 Fitness Challenges: Jumpstart or Yo-Yo Effect? 01:05:00 Peloton: Game-Changer or Overpriced Spin Cult?
In this Q&A episode of The Fitness League, we tackle the real questions busy humans are asking—from mastering Zone 2 cardio to managing kindergarten chaos. We break down the truth about heart rate training (and why most people are doing it wrong), how to actually stay in Zone 2 without burning out, and why your footwear might be sabotaging your lifts and runs.
We also dig into: ✅ The misunderstood science behind cumulative fatigue ✅ Cardio alternatives for parents and home-gym lifters ✅ Estimating macros for home-raised meat ✅ The pressure of parenting milestones (like kindergarten) ✅ Social media fitness fads vs. what actually works …and wrap it up with rapid-fire takes on everything from training intensity to time management.
Whether you're a runner, lifter, parent—or all of the above—this episode will help you train smarter, live stronger, and cut through the noise.
🎧 Tune in and get real answers for your real life.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Understanding Zone Two Training 02:50 The Science Behind Heart Rate Monitoring 05:33 Debunking Myths: Zone Two Training 08:24 Injury Management and Recovery 11:10 Choosing the Right Footwear for Running and Lifting 14:48 Cardio Alternatives at Home 17:28 Tracking Macros for Homegrown Meat 20:26 Transitioning to Kindergarten: Tips for Parents 23:10 Finding Balance in Parenting and Work 26:17 Creating Structure for Home and Business 29:01 The Importance of Scheduling and Time Management 29:21 Balancing Work and Family Life 32:47 Navigating Homeschooling and Childcare Decisions 33:39 The Impact of Trends in Fitness and Social Media 39:17 Rapid Fire Q&A: Personal Insights and Preferences
More sets = more gains? Not so fast. In this episode of The Fitness League, we break down a brand-new meta-analysis that challenges the age-old belief that more training volume always leads to better results.
We’ll walk you through what 67 studies revealed about how many sets per muscle group actually lead to optimal hypertrophy and strength—and where doing more can actually backfire.
Whether you’re lifting 3x per week or programming for clients, this is the data-driven breakdown you’ve been waiting for. Learn the sweet spot for per-session volume, the difference between total vs fractional sets, and how to structure your week for max muscle without burning out.
You’ll walk away with clear answers to:
- How many sets per muscle actually lead to growth?
- What’s the best training split for strength and recovery?
- Are you doing too much in one workout?
- Why volume cycling may outperform flat set plans
- How to tell if your training is pushing results—or stalling them
Spoiler: Quality > Quantity. And your nervous system will thank you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Training Volume 02:47 The Science Behind Volume and Hypertrophy 05:42 Understanding Sets: Direct, Fractional, and Total 08:27 Hypertrophy vs. Strength: The Set Debate 11:08 Finding the Sweet Spot in Training Volume 14:18 Efficiency in Training: Avoiding Junk Volume 17:18 Personal Experiences and Misconceptions in Training 20:26 Understanding Strength vs. Hypertrophy 24:39 The Importance of Intensity in Training 27:50 Quality Over Quantity in Workouts 29:28 Real World Application of Training Volume 33:28 Optimal Training Splits for Muscle Groups 36:23 Training Frequency and Adaptation 37:37 Balancing Strength and Cardio 40:10 The Importance of Recovery 44:16 Volume and Individuality in Training 47:59 Psychological Aspects of Training 49:49 Volume Cycling and Programming Strategies 53:29 Final Takeaways and Project Updates
In this Q+A episode, we’re breaking down the real answers to the questions so many women are Googling at 2 a.m. (and not getting straight answers on). We’re covering everything from gestational diabetes to HRV, postpartum recovery, and how your menstrual cycle actually affects your workouts.
Here’s the truth: you don’t need fear-based advice, shame-loaded commentary, or influencers selling you false promises. You need real science, practical guidance, and coaches who understand your lived experience.
We dive into:
- Why gestational diabetes is hormonal, not your fault — and how nutrition plays a powerful role in managing it
- How to interpret your heart rate variability and what it actually means for stress, recovery, and performance
- The power of incline walking for cardio (spoiler: it counts more than you think)
- Why glute training isn’t just for the #bootyband crowd — it’s critical for posture, strength, and long-term function
- Electrolytes, hydration, and how to fuel pre & post workout (especially during pregnancy or postpartum)
- How your menstrual cycle shifts your training capacity — and how to stop forcing it when your body says no
- The truth about postpartum recovery: why gradual progression beats rushing back into your old routine
- And more unfiltered insights about building a strong body through every phase of womanhood
Whether you’re pregnant, newly postpartum, deep in your training journey, or just trying to navigate all the changes that come with womanhood — this episode is packed with grounded advice that meets you where you are.
Because your health journey isn’t linear — and it definitely isn’t one-size-fits-all.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Understanding Gestational Diabetes 02:55 Nutrition Tips for Pregnancy 05:25 Exploring Heart Rate Variability 09:21 Cardio and Incline Walking 11:56 Addressing Lower Back Pain 14:49 Glute Training Essentials 17:36 Cycle Syncing and Exercise 20:13 Navigating Family Food Dynamics 22:15 Setting Boundaries with Food in Shared Living Spaces 28:52 Understanding Electrolyte Timing for Optimal Performance 36:12 Navigating Postpartum Fitness and Recovery 43:30 Embracing the Journey of Change and Growth
Feeling like fitness has taken over your life? You’re not alone. In this episode, we’re breaking down a mindset shift that changed everything for us: fitness isn’t your life—it’s how you live your life.
We’ll share: ✔️ Why turning health into a full-time job backfires for most busy adults ✔️ How to stop chasing perfection and start using fitness as a tool to enhance your real life ✔️ What training and nutrition look like for us right now as parents, business owners, and normal humans ✔️ How social media’s “fitspiration” trap convinces you you’re failing—and why that’s a lie ✔️ Practical ways to reframe your goals to make progress without burnout
If you’re tired of feeling like you’re either all-in or failing, this episode will help you simplify your health routine, reclaim your identity, and build fitness into your life without letting it take over.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 The Identity Trap of Fitness 02:36 Personal Journeys: From Obsession to Balance 05:39 Health vs. Aesthetics: A Journey of Healing 08:43 The Role of Desperation in Health Protocols 11:28 Finding Balance in Health and Fitness 13:59 The Extremes of Health: A Cautionary Tale 17:06 Relearning Health: The Path to Recovery 20:26 Coaching: A GPS for Your Health Journey 23:17 The Reality of Fitness Influencers 26:25 Creating Sustainable Health Routines 34:45 Understanding the Purpose of Content Consumption 35:12 Daily Routines: Training and Nutrition Breakdown 38:41 Mindset and Journaling Practices 41:57 Adapting to Life's Challenges: Balancing Family and Fitness 50:47 Creating Non-Negotiables for Success 54:53 Project B: Building a Community and Future Tools
In this practical and myth-busting Q&A episode, we’re answering your most pressing questions about fat loss, pregnancy nutrition, and supplementation. Whether you're just starting your fitness journey, navigating early pregnancy, or dialing in your recovery supplements, this episode has the no-nonsense answers you need.
We cover: ✔️ Does lifting light weights for high reps help you lose fat? We break down the truth about training for fat loss and why old-school advice might be slowing your progress ✔️ How to calculate protein intake during pregnancy—especially when dealing with nausea and low appetite in the first trimester ✔️ Should you mix creatine immediately before drinking it? We explain the science behind creatine stability, solubility, and how to get the most from your daily dose
This episode is packed with actionable strategies to help you train smarter, fuel better, and cut through the fitness industry noise.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Welcome to the Girls Club 03:00 Nostalgia and Parenting 06:00 Understanding Creatine: Myths and Facts 09:00 Injury Alternatives: Deadlifts and Back Care 12:40 Core Work During Pregnancy 15:39 Adapting Workouts for Injuries 18:48 Project B: A Sneak Peek 19:55 Pregnancy and Nutrition Tracking 20:18 Navigating Pregnancy Nutrition 22:42 Debunking Fitness Myths 25:47 Understanding Postpartum Nutrition 29:13 Injury Recovery and Alternative Workouts 32:40 Postpartum Fat Loss and Milk Supply 38:06 Exploring Peptides and Supplements 40:17 Joint Pain and Postpartum Recovery
Most people are stuck chasing trends that don’t work. In this episode, we break down 5 science-backed health optimization protocols that actually move the needle. From sauna and heat shock proteins to red light therapy, hypoxia training (including blood flow restriction), and breathwork — these are the proven ‘health extracurriculars’ used by top performers to amplify recovery, longevity, and mental clarity.
We’ll unpack:
- How sauna use triggers cellular repair via heat shock proteins.
- Why red light therapy supercharges your mitochondria.
- How hypoxia can boost endurance, stem cell production, and metabolic health.
- The underestimated power of breathwork for your nervous system.
- And a bonus deep dive into hyperbaric oxygen therapy.
Forget gimmicks. These are tools that work.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Project B Waiting List
https://quest.lvltncoaching.com/project-b
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Introduction to Health Optimization Extracurriculars 02:02 The Importance of Foundational Health 05:03 Exploring Sauna Therapy 18:49 Diving into Red Light Therapy 23:59 Exploring Red Light Therapy Claims 36:07 Understanding Hypoxia Training and Its Benefits
You train hard. You eat well. You take care of yourself. So why does it sometimes feel like your body is aging faster, not better?
In this episode, we’re breaking down two powerful — and often misunderstood — concepts: biological age and your pace of aging. We’ll explain what they actually mean, the science behind the metrics that influence them (like HRV, resting heart rate, and sleep), and how they reflect what’s really going on inside your body.
Whether you track this data with a wearable like WHOOP or not, the protocols we share today will help you slow down the clock and build a stronger, sharper, more resilient version of yourself — one habit at a time.
You’ll learn:
- The difference between biological age and pace of aging
- What metrics like HRV, RHR, and respiratory rate actually tell you
- How your training, sleep, and stress habits shape your aging process
- A reset protocol to drop your pace of aging this week
- Supplements and lifestyle tools to support long-term longevity
Because aging better doesn’t happen by accident — it happens when you show up with intention.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Understanding Biological Age and Aging Pace 02:50 The Role of Wearable Tech in Tracking Aging 06:02 Key Metrics for Assessing Aging 08:31 The Importance of Sleep and Recovery 11:19 Nutrition's Impact on Aging 15:07 Exercise and Its Effects on Biological Age 18:13 Lifestyle Factors Influencing Aging 20:59 Strategies to Lower Biological Age 23:43 The Role of Supplements in Aging 26:28 Final Thoughts on Aging and Longevity
In this week’s Q+A, we’re tackling your wide-ranging questions—from performance nutrition to endurance training quirks. Whether you're trying to elevate your recovery, improve your running, or level up your smoothie game, this episode delivers real answers with zero fluff.
We cover: ✔️ Plant-based smoothie boosters — beyond spirulina and chlorella: what other greens, roots, and functional plants can help you get more nutrient diversity in your day? ✔️ Why your legs feel heavy during slow runs — the science behind why Zone 2 training can feel harder than tempo running, and what to do about it ✔️ Creatine powder vs. gummy — does the form matter? We break down the absorption, quality, and what to watch out for before picking your supplement
This is the episode for anyone wanting smarter strategies in training, recovery, and everyday habits—without getting lost in the noise.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Understanding Body Composition and Weight Loss 02:49 The Role of Liposuction in Fitness 05:47 Choosing Quality Supplements 08:43 The Impact of Music on Workout Motivation 11:13 Tracking Progress: Body Scans and Measurements 15:12 Navigating Fitness During Pregnancy 18:51 Understanding Cardio and Heart Rate Adaptation 21:56 The Importance of Mobility and Pelvic Floor Health 24:38 Encouraging Movement in Loved Ones 26:29 Navigating Pregnancy Fitness Programs 28:41 Power Hours and Coaching Options 31:47 Exploring Fitness Programs and Their Benefits 35:15 Addressing Running Challenges and Gait Issues
Most people think they need to break bad habits and build new ones from scratch. But that’s not how your brain works. In this episode, we flip that whole narrative on its head.
We’re unpacking the truth: habits can’t be destroyed—only transformed. And if you’ve been stuck in the cycle of starting strong and falling off, this is probably why.
Inside this episode, you’ll learn:
- Why habits are wired into your brain (and how they protect you)
- The myth of “breaking” habits—and what to do instead
- Our 4-step transformation method for turning bad habits into better ones
- How to actually rewire your behavior in a way that sticks
Whether you're trying to stop stress eating, scroll less, or finally stay consistent with your workouts—this episode gives you the tools to make it happen.
Because willpower fades. But systems win.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Transforming Habits for Long-Term Success 02:42 Understanding the Science of Habits 02:43 Building Systems for Better Habits 08:54 The Importance of Starting Early 10:33 Navigating the Comparison Trap 14:57 Making Incremental Changes 16:25 Finding Enjoyment in Exercise 18:22 Short and Efficient Workouts 23:19 The Power of Movie Quotes 23:52 Transforming Bad Habits: The Four-Step Process 24:57 Understanding Habit Loops 26:11 Real-Life Examples of Habit Replacement 27:11 Procrastination as a Tool for Change 28:14 Mindful Eating and Distraction Techniques 31:19 The Importance of Replacement in Habit Change 31:46 Breaking Down the Habit Transformation Framework 34:32 Habit Stacking for Success 36:56 Common Pitfalls in Habit Change 44:47 The Mindset Shift: Embracing Imperfection 47:26 Recap and Action Steps for Habit Transformation
In this Q+A episode, we’re answering your real-life questions around balancing training with a busy life, staying on track while traveling, and navigating fitness trends that have popped up online.
We cover: ✔️ Split workouts — is it okay to break up your training into separate sessions throughout the day? What are the pros, cons, and key things to watch for? ✔️ Cardio and compound lifts — how to structure your workout days when you’re limited on time but still want results ✔️ Naval pulling — yes, it’s a real thing, and yes, we’ll break down what it’s about and whether it deserves your attention ✔️ Fitness on vacation — from bringing dumbbells to setting realistic expectations, we share our top tips for staying active without killing the vibe
This episode is perfect for those trying to maintain momentum without letting perfectionism or social pressure get in the way.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters:
00:00 Staying on Track During Vacation 03:00 Workout Splitting: Is It Effective? 05:46 Nutrition and Muscle Fatigue 08:18 Protein Powder Insights 10:57 Wearables and Step Tracking Accuracy 14:40 Body Image and Postpartum Changes 17:27 Homeschooling Perspectives 20:08 Intro Workout Fueling Strategies
In this episode of the Fitness League, hosts Josh, Alessandra, and Joelle discuss the transformative experience of cold plunging, the challenges of balancing parenting with personal wellness, and the importance of maintaining in-person community connections. They share personal anecdotes about their experiences with cold plunges, the benefits of tracking recovery through heart rate variability (HRV), and the complexities of navigating social media as entrepreneurs. The conversation emphasizes the significance of communication within family dynamics and the need to prioritize mental health during busy seasons of life.
Takeaways:
Cold plunging can be a transformative experience. The cold is a tool for mental and physical resilience. Maintaining in-person community connections is vital for mental health. Balancing parenting and work requires clear communication. It's important to prioritize self-care and mental health. Social media can be both a tool and a distraction. Tracking recovery metrics like HRV can provide insights into wellness. Seasons of life require different priorities and boundaries. It's okay to say no to social obligations for personal well-being. Creating a supportive network can enhance personal and professional growth.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Chapters
00:00 Introduction to Cold Plunge Challenge 02:46 The Experience of Cold Plunging 05:49 Adrenaline and Cold Plunge Dynamics 08:40 The Aftermath: Energy and Recovery 11:20 Data Insights: HRV and Cold Exposure 14:56 Parenting Insights and Lessons Learned 17:55 Navigating Parenting Challenges 19:09 Family Connections and Nature 23:41 The Importance of Digital Detox 29:18 Balancing Work and Family Life 35:10 Communicating Needs in Parenting 40:55 Reflections on Family Dynamics
In this powerful Q&A episode, we dive into some of the most nuanced—and relatable—questions we've received. Whether you're supporting aging clients, navigating motherhood, or rebuilding your relationship with food, this conversation is full of clarity and real-life strategy.
We cover: ✔️ Protein and bone density—is too much protein really bad for your bones as you age? We break down what the science actually says ✔️ The lifestyle and fitness advice that changed our lives—and how you can use it today ✔️ How to realistically get more daily steps in—especially when you're chasing toddlers or juggling work and family ✔️ How to approach macro tracking after healing from disordered eating—ways to lose weight without falling back into obsession ✔️ Beginner tips for starting macros without the overwhelm
Whether you're a coach, a parent, or just trying to do better for your health, this one is packed with both heart and practical help.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps: 00:00 Introduction to Fitness and Daily Movement 02:40 Wearable Technology: Whoop vs. Aura 05:21 Understanding Sleep Metrics and Recovery 08:06 The Importance of Steps and Daily Activity 11:45 Parenting and Physical Activity 14:34 Gym Equipment and Lifting Techniques 16:46 Navigating Barbell Training and Grip Strength 18:28 Balancing Cardio and Strength Training 23:24 Understanding Sleep Challenges During Pregnancy 29:05 Nutrition for Bone Health 31:11 Exploring Fiction and Personal Development Reading 33:36 Storytelling in Personal Development Books 33:41 Navigating Postpartum Fitness 36:34 Mindset and Mental Resilience 41:58 The Power of Mind Over Matter 45:40 Understanding Progressive Overload 49:46 Rebuilding a Healthy Relationship with Food
If you’ve been feeling numb, foggy, unmotivated, and just not like yourself—this episode is for you.
We’re not talking about the kind of tired that a nap or coffee can fix. This is the deep mental exhaustion that builds when you’ve been running on overdrive for too long. And it’s more common than you think.
In this episode, we break down:
- The difference between physical fatigue and mental burnout
- Why high-achievers crash harder (and don’t see it coming)
- What’s really happening in your brain during burnout
- Our 24-hour RESET protocol to calm your nervous system fast
- How to rebuild your energy, clarity, and motivation without “hustle hacks”
We’re also busting myths about motivation, caffeine, and the toxic productivity traps keeping people stuck in burnout loops.
This one’s part science, part strategy—and 100% real talk for anyone who feels like they’re trying to function on 1% battery.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Fitness Blueprint for Busy Humans (L5 Method mentioned in episode):
https://www.lvltncoaching.com/free-resources/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Understanding Burnout: Mental vs. Physical 02:48 The Challenges of Balancing Work and Family Life 05:54 The Impact of Parenting on Personal Well-being 08:59 Navigating Education Choices for Children 12:02 The Struggles of Outsourcing and Delegation 15:48 Micro and Macro Stressors in Daily Life 18:51 Finding Motivation in Mundane Tasks 23:38 The Pressure of High Achievement 26:33 Understanding Mental Exhaustion 32:09 The Reset Protocol for Recovery 38:01 The Importance of Sunlight and Movement 40:46 Hydration and Electrolyte Balance 42:10 Refreshing Beverage Preferences 44:05 Mindset Reset and Accountability 45:30 Movement and Habits for Well-being 46:34 Nutrition and Eating for Stability 48:19 Understanding Cravings and Nutritional Choices 50:59 Mental Health Awareness and Support 52:03 Myth Busting: Coffee and Energy 55:45 Addressing Burnout and Stress Management 58:33 Setting Boundaries for Work-Life Balance 01:02:35 The L5 Method for Sustainable Health
In this value-packed Q&A episode, we’re answering questions that hit home for so many of you navigating health, parenting, and mindset challenges. Whether you’re trying to support a loved one’s health or struggling to stay consistent with your own habits—we’ve got your back.
We cover: ✔️ How to help a family member lower their cholesterol with practical, realistic nutrition swaps (no crash diets here) ✔️ What to do when mindset is holding you back—especially when you don’t have time for journaling, meditation, or 5am wake-ups ✔️ How to build discipline when motivation is nowhere to be found—real tools, not just hype ✔️ Healthy eating strategies for kids, especially picky toddlers who seem to eat everything except what’s on their dinner plate at home ✔️ How to handle treats from grandparents (without losing your mind or creating food guilt)
This episode is all about meeting you where you are—and giving you real, doable strategies to take the next step forward.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to Circuit Workouts 02:43 Healthy Eating for Kids 05:24 Balancing Form and Technique in Lifting 11:03 Mindset and Discipline in Fitness 17:26 Managing Cholesterol and Nutrition 22:27 Pregnancy and Strength Training 27:40 Addressing Common Postpartum Issues
“I keep starting over. Why can’t I just stick with it?”
If that thought hits a little too close to home—you’re not alone. In this episode, we’re unpacking the real reasons people keep falling off track, and what it actually takes to build consistency that sticks.
We cover: ✔️ The dopamine hit of “Day 1” and why the all-or-nothing mindset keeps you stuck ✔️ How emotional eating and escape habits sabotage your best intentions ✔️ Why identity-based goals are more powerful (and sustainable) than outcome chasing ✔️ The truth about discipline that no influencer is telling you ✔️ Why chasing fads leads to burnout—and how the L5 Method helps you build real, lasting results without starting over again
If you’re tired of restarting, this episode will give you the mindset shift and tactical clarity you’ve been missing.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to the Fitness League and Episode Overview 05:31 The Evolution of Mindset in Fitness 10:35 Simplifying Habits for Sustainable Change 17:17 Realistic Expectations in Fitness Goals 20:40 The Misconception of Muscle Mass and Fitness Standards 24:50 The Skewed Perception of Fitness 27:59 The Pilates Skinny Talk Era 32:20 The Dangers of Skinny Talk 36:05 Overcomplication in Health and Fitness 41:37 The Role of Identity in Fitness Communities 43:19 The Need for Belonging in Diets 43:51 Identity and Dogmatism in Fitness 45:17 The Impact of Injury on Identity 46:21 Phases of Life and Shifting Identities 47:13 Reestablishing Identity in Fitness 49:44 Understanding Discipline and Motivation 51:18 The Role of Environment in Behavior Change 52:44 Creating Motivation Through Action 54:21 The North Star Concept of Motivation 55:40 Surroundings and Their Influence on Growth
In this science-backed Q&A episode, we’re clearing up the confusion on some of the most commonly misunderstood training and supplement topics—so you can stop second-guessing and start making progress with confidence.
We cover: ✔️ Creatine and kidney health—what your labs might really mean, and whether high-protein diets and creatine are something to worry about ✔️ Muscle group training frequency—is it better to hit each muscle once, twice, or three times per week for optimal gains? ✔️ Should you lift until failure—or stop when your form breaks? We’ll help you strike the right balance for performance and safety
If you’ve ever felt overwhelmed by conflicting advice, this episode is your dose of clarity. No fluff, no fear tactics—just real, practical insights to help you train smarter and recover better.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to Fitness Challenges Postpartum 03:51 Understanding Progress Metrics 08:11 Daily Steps vs. Designated Walks 10:21 Strength vs. Hypertrophy Training 12:33 Progressive Overload in Training 13:26 Integrating Classes with Strength Training 13:56 Supporting Health Conditions Holistically 16:10 Understanding Exercise Form and Activation 19:16 Using Lifting Belts Effectively 20:36 Managing Hunger Postpartum 24:26 Cooking Adventures and Air Fryer Mishaps 25:27 Pregnancy Aversions and Food Preferences 25:44 Weightlifting Techniques and Form 26:24 Magnesium for Sleep and Breastfeeding 27:46 Trolling the Trolls: Social Media Experiences 28:33 The Tired Mom: Balancing Life and Energy 29:49 Yo-Yo Dieting and Consistency in Fitness 32:16 Muscle Growth: Frequency and Training Strategies 33:10 Creatine: Myths and Best Practices 35:26 Kidney Health and Protein Intake
Explore the science behind the "Sugar Diet," a low-protein, high-carbohydrate or high-fat dietary regimen. We'll discuss how this approach influences metabolic pathways, its potential benefits for fat loss, and the importance of nutrient quality in achieving optimal health outcomes. All things considered, do we recommend anyone utilize this strategy? Tune in to find out!
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction and Birthday Celebrations 02:57 Understanding the Sugar Diet 05:58 The Science Behind Low Protein Diets 09:56 Critique of the Sugar Diet 12:43 Metabolic Health and Individual Responses 15:51 Long-term Implications of the Sugar Diet 18:50 Conclusion and Final Thoughts 23:38 The Impact of Diet on Health 25:38 Understanding mTOR and AMPK 26:33 Taurine and Its Role in Diet 27:28 The Efficiency of Low Protein Diets 29:24 The Nuances of Dietary Strategies 30:17 Target Audience for New Diets 31:42 The Risks of Misleading Headlines 33:30 The Importance of Metabolic Health 34:46 Navigating the Health and Fitness Industry 36:34 Exploring Nutrient-Dense Carbohydrate Sources 38:24 Limitations of Low Protein Diets 40:11 Long-Term Effects of High Sugar Diets 42:25 Key Takeaways and Recommendations
In this Q&A episode, we’re diving into the real-life questions that come up when life, goals, and physiology all collide. From navigating pregnancy training goals to understanding when your fat loss plateau might be hormonal—or just habit-driven—we’re giving you straight answers and practical advice you can use right now.
We cover: ✔️ How to adjust your mindset and training goals during pregnancy to stay strong and supported, not stressed ✔️ When to choose sleep over a workout—and how to make the call without guilt ✔️ How to tell the difference between hormone issues and inconsistent habits when progress stalls ✔️ What to eat post-workout for better recovery, energy, and results (with real food examples!)
Whether you’re in a season of change, frustration, or just looking to optimize your routine, this episode will help you move forward with clarity, compassion, and confidence.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Welcome to the Fitness League 00:55 Balancing Healthy Eating and Desserts 04:43 The Story of Josh and Joelle's Partnership 13:41 Creatine and Pre-Workout Timing 16:28 Electrolytes During Pregnancy 18:59 Setting Goals During Pregnancy 22:03 Gluten and Gut Health 24:26 Powerlifting Program in the App 25:54 Sleep vs. Workout Prioritization 29:44 Scaling Intensity as Labor Approaches 32:20 Movie Moments and Personal Stories 32:50 Postpartum Health Challenges 36:19 Navigating Illness and Exercise 41:32 Post-Workout Nutrition Tips 44:50 Balancing Workouts with a Busy Life 48:18 Understanding Hormonal Health and PCOS 52:14 Exploring Plyometrics and Fitness Progression
Think you're just tired? Think again. In this episode, we break down how poor recovery—lack of sleep, chronic stress, and nonstop stimulation—is silently wrecking your focus, mood, and motivation. We’ll show you how to reverse the damage with simple, science-backed shifts that busy adults can actually implement. Because when your brain recovers, your whole life upgrades.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Welcome to the Fitness League 03:23 Survival Mode: Parenting Challenges 08:12 Choosing to Be Tired 11:42 The Grind vs. Rest Debate 15:39 Tired vs. Under-Recovered 19:16 Identifying Under-Recovery 21:51 Lessons from Ultra Marathoners 22:23 Understanding Recovery: Tired vs. Under-Recovered 23:21 The Mindset of Pushing Limits 24:41 The Science of Poor Recovery 26:37 Modern Life and Recovery Challenges 30:30 Daily Recovery Rituals and Techniques 32:01 The Impact of Digital Consumption on Sleep 33:51 Experimenting with Sleep Patterns 37:18 The Role of Supplements in Sleep Quality 41:16 The Importance of Sleep Windows 41:46 Optimizing Sleep Triggers 43:52 Temperature and Sleep Quality 45:49 Understanding Sleep Cycles 50:34 Recovery and Training Efficiency
Strength training isn’t just for athletes or the young—it’s one of the most powerful tools for health, confidence, and longevity at every age. In this episode, we break down how to approach training through the key phases of life, from youth and adolescence to adulthood, perimenopause, menopause, and beyond.
You’ll learn: ✔️ The unique benefits of strength training in each life stage—from building bone density and confidence in teens to preserving muscle, metabolism, and independence in older adulthood ✔️ How hormonal shifts during perimenopause and menopause affect training—and how lifting can help ✔️ Why strength training is essential for mental health, joint support, and metabolic function across all age groups ✔️ Smart, sustainable strategies to adapt your training to your current phase of life—without burnout or overtraining
Whether you're just getting started, adjusting to a new season, or guiding someone else through theirs, this episode will give you the tools and confidence to stay strong and thrive—no matter your age.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to Exercise Across Life Stages 02:11 Young Adulthood: Building Strong Foundations 12:45 Pre and Postnatal Health: Myths and Realities 16:39 Menopause and Aging: Navigating Changes 21:47 The Importance of Strength Training Throughout Life 24:50 Rebuilding Strength: Overcoming Physical Limitations 26:53 The Importance of Muscle Maintenance Across Ages 30:33 Regrets of the Past: The Importance of Early Health Choices 32:11 Navigating Menopause: Hormonal Changes and Strength Training 35:52 Metabolic Health: The Foundation of Longevity 40:11 The Broader Benefits of Exercise Beyond Aesthetics 43:02 Aging Gracefully: The Role of Exercise in Independence 47:20 Community and Lifestyle: Lessons from Blue Zones
This Q+A episode hits on some of the most real and relatable topics in fitness—from managing cardio and recovery, to navigating coaching relationships, to getting back on track after being sick. We’re giving you clear, actionable advice to help you stay consistent and protect your mental and physical health along the way.
We cover: ✔️ Whether adding HIIT on “rest” days helps or hurts your progress when following a strength program ✔️ The best way to return to the gym after being sick, including whether to jump back into your program or use a deload approach ✔️ How to professionally and confidently break up with a coach when the relationship isn’t serving you or your goals
This episode is packed with straight talk and practical strategies for staying in control of your fitness journey—no matter what life throws at you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Returning to the Gym After Illness 04:49 Understanding Radon and Home Safety 09:08 Cardio Types for Health and Longevity 12:53 Incorporating HIIT into Your Routine 15:10 Hydration Alternatives and Supplementation 16:39 Project B: Updates and Future Plans 22:30 Navigating Pregnancy Challenges 24:52 Understanding Macro Tracking 26:54 Exploring CBD and Its Benefits 34:59 Meal Planning for Protein Intake 36:48 Post-Injury HIIT Workouts 40:44 Wearable Fitness Trackers: Whoop vs. Aura 45:43 Breaking Up with a Coach 49:52 Navigating Coaching Relationships 53:16 Understanding Warm-Up Protocols 58:33 Pushing Limits: The Importance of Failure 01:02:23 Balancing Strength and Cardio 01:04:19 Adjusting Protein Intake During Weight Loss 01:13:37 Final Thoughts and Community Engagement
If we were starting our health and fitness journeys over today, these are the 5 critical lessons we would apply from day one. In this episode, we break down the biggest mistakes we made, what we’d do differently, and how you can skip the trial and error to fast-track your own success.
We cover: ✔️ The importance of tracking your workouts and data—stop wandering through the gym without a plan ✔️ Why spending more time at maintenance calories (instead of constant dieting or bulking) is the real key to sustainable progress ✔️ How to avoid wasting money on unnecessary supplements and which ones are actually worth it ✔️ The power of having a clear vision and purpose behind your fitness goals to stay motivated long-term ✔️ Why daily movement outside of workouts is a game-changer for overall health and fat loss
This is the advice we wish someone gave us at the start. If you’re just beginning—or even if you’ve been at it for a while—this episode will help you avoid common pitfalls and focus on what really matters.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Importance of a Clear Vision 02:59 Tracking Progress: The Key to Success 06:03 The Role of Progressive Overload 09:03 Mindset and Training Intensity 12:00 The Impact of Technology on Fitness 14:58 Strength Training as a Foundation 17:59 Conclusion and Key Takeaways 18:12 The Pitfalls of Forever Dieting 19:10 Understanding Maintenance and Reverse Dieting 21:43 The Journey to Recovery from Eating Disorders 25:28 Body Image and the Pursuit of Lean 27:12 The Cycle of Bulking and Cutting 30:22 The Importance of Maintenance Calories 33:49 Overspending on Supplements 37:44 Understanding Personal Purpose and Goals 40:24 The Importance of Purpose and Meaning 42:47 Redefining Goals and Finding Your Why 46:56 Sustaining Motivation Beyond Achievements 49:52 Exercise as a Foundation of Health 51:58 The Role of Movement in Daily Life
In this Q&A episode, we’re answering your top questions on training efficiency, performance, and smart muscle-building strategies. Whether you're short on time, looking to optimize your workouts, or trying to understand key training principles, this episode delivers clear, actionable insights without the fluff.
We cover: ✔️ The real benefits of using a weighted vest—for fat loss, endurance, and strength ✔️ When to add HIIT if you’re only lifting 3–4 times a week—and whether doing it post-lift is just as effective as separate cardio days ✔️ The difference between progressive overload and hypertrophy—and how both play a role in long-term muscle growth and strength gains
If you're serious about training smart and getting the most out of your time in the gym, this episode will help you level up your approach with confidence.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps: 00:00 The Challenge of Morning Routines 02:56 Finding Sustainable Habits 06:02 Navigating Workout Programs 08:49 Understanding Fat Loss and Muscle Gain 11:55 Transitioning to a New Gym Environment 15:45 Balancing Parenting and Fitness 18:54 Integrating HIIT with Strength Training 21:06 Practical Applications of Science in Fitness 22:37 Understanding HIIT and Zone Training 24:38 Training for Race Day: Balancing Endurance and Speed 25:26 Adapting Training Programs for Individual Needs 26:27 Listening to Your Body: The Importance of Recovery 29:01 Navigating Digestive Health and Nutrition 30:44 Exploring Natural Approaches to Health Issues 35:31 Evaluating the Need for Supplements 42:32 The Role of Weighted Vests in Training 44:59 Maintaining Health During Pregnancy 45:28 Navigating Pregnancy and Nutrition 47:50 Managing Cortisol Levels and Morning Routines 53:08 Discussing Body Image and Food Choices with Children 01:00:12 Embracing Stretch Marks and Body Changes 01:06:22 Fitness and Politics: A Discussion on Controversy
What if just 10 minutes of cardio could transform your heart health more than an hour on the treadmill? In this episode, we’re diving deep into the science and strategy behind HIIT (High-Intensity Interval Training) and Zone 2 training—two of the most powerful (and misunderstood) cardio methods out there.
You’ll learn: ✔️ What HIIT and Zone 2 actually are ✔️ The specific benefits of each: VO₂ max gains, fat adaptation, insulin sensitivity, and more ✔️ Real-world protocols you can follow, whether you’re short on time or training for longevity ✔️ How to combine both into a sustainable weekly cardio routine ✔️ Metrics that matter: VO₂ max, HRV, resting heart rate, and more
Whether your goal is better endurance, improved recovery, or simply getting the most out of your time, this episode helps you train smarter—not just harder.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to Cardio: HIIT vs Zone Two 03:00 Understanding HIIT: Definition and Protocols 05:52 Comparing HIIT and Zone Two: Efficiency and Effectiveness 09:00 The Science Behind VO2 Max and Cardiac Health 12:03 Exercise Snacks: A New Approach to Fitness 15:11 Practical Applications of HIIT for Various Populations 17:50 The Impact of Short Bursts of Exercise on Health 21:40 Conclusion: Finding the Right Balance in Cardio 26:53 The Importance of Explosive Movements for Longevity 27:45 Tracking Heart Rate: Wearables vs. Intuition 29:41 Understanding Intensity: Talk Test and RPE 30:44 Aging and Health: The Importance of Pushing Limits 32:49 HIIT vs. Zone 2: Finding the Right Balance 38:44 Debunking Myths: HIIT and Hormonal Health 45:45 Zone 2 Benefits: Aerobic Base and Mental Clarity 48:41 Navigating Negative Feedback 50:24 Understanding HIIT vs. Zone 2 Training 51:37 Tailoring Workouts to Goals 53:38 Comparative Overview of HIIT and Zone 2 54:57 Personal Preferences in Training 57:34 The Importance of Data in Training 01:01:40 Engaging with the Audience
In this Q&A episode, we’re answering your real, relatable questions about training, fat loss, and building a routine that actually works in real life. Whether you're stuck using the same weights, figuring out how to structure your mornings, or wondering how to level up your cardio for continued fat loss—this episode is packed with practical, no-fluff guidance.
We cover: ✔️ What to do when you’re not progressing with lighter weights in tricep and shoulder movements ✔️ Whether it’s important to wake up at the same time daily—even on rest days ✔️ How to add in cardio when you're already walking and strength training but still have fat loss goals
You’ll walk away with clear strategies, mindset shifts, and action steps to help you keep making progress, stay consistent, and avoid burnout—no matter where you are in your journey.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Starting the Journey: Weight Loss and Cardio Introduction 03:06 Cardio Recommendations: Finding the Right Balance 05:51 Strength Training: Progressing with Weights 08:56 Nutrition Nuances: Adjusting Macros for Weight Loss 12:04 Pre-Workout Routines: Fueling for Success 14:58 Amino Acids: Do You Really Need Them? 21:14 Navigating Intuitive Eating and Macro Tracking 26:45 Health and Fitness During Pregnancy 31:06 Returning to Running Postpartum 35:20 Nutrition and Breastfeeding Concerns 38:26 Exercise Recommendations for Prenatal and Postpartum 45:04 Common Fitness Questions and Misconceptions
If fat loss was as simple as "eat less, move more," 95% of diets wouldn’t fail. Yet here we are — stuck, frustrated, and confused by all the noise. In this episode, we cut through the chaos and give you the real science behind sustainable fat loss strategies that actually work long-term.
We break down: ✔️ Why excessive cardio, crash diets, and over-supplementing set you up for failure ✔️ The 3 pillars of successful fat loss: flexibility over restriction, strength training over endless cardio, and lifestyle integration over obsession ✔️ Why calorie flexibility, muscle mass, and managing stress are critical to lasting results ✔️ A rapid-fire myth-busting round (spoiler: carbs aren't the enemy, and fat burners aren't magic) ✔️ A simple action plan you can start today to finally build momentum without burnout
This episode isn’t about quick fixes — it’s about giving you the knowledge and tools to create real, lasting change. Fat loss is a skill you can learn, not a game of luck or willpower.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Understanding Fat Loss Confusion 03:07 The Role of Transparency in Fitness Influencers 06:03 Navigating the Fitness Landscape 08:49 Why Fat Loss Advice Fails 11:52 The Pitfalls of Excessive Cardio 14:50 Crash Diets and Skipping Meals 17:50 Intermittent Fasting Explained 20:05 The One Meal a Day Debate 22:39 Hormone Replacement Therapy and Lifestyle Optimization 24:55 The Importance of Addressing Root Causes 26:22 The Myth of Magic Supplements 28:36 The Three Pillars of Successful Fat Loss 29:34 Understanding Caloric Adaptation 33:27 Caloric Flexibility and Its Benefits 35:44 Strength Training vs. Endless Cardio 40:01 Driving Progressive Overload and Lifestyle Integration 42:52 The Importance of Sleep and Stress Management 47:36 Myth-Busting Common Fat Loss Misconceptions 50:56 Creating a Sustainable Fat Loss Action Plan 54:34 Consistency is Key in Fat Loss
In this Q&A episode, we’re tackling some of your most relatable and curious health questions—from nutrition habits to trending supplements. If you’ve ever caught yourself constantly reaching for snacks, wondered if you really need to eat after a late-night workout, or felt unsure about the hype around bovine colostrum, this one's for you.
We break down: ✔️ How to stop all-day snacking with smart strategies that address both physical and emotional hunger ✔️ Whether to eat post-workout if you train before bed—and what kind of meal won’t mess with your sleep ✔️ Our take on bovine colostrum—is it worth the hype or just another wellness trend?
With practical tips and evidence-backed insights, this episode helps you make better decisions and feel more in control of your daily health habits.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Colostrum Craze 06:05 Exploring NAD+ Supplements 11:55 Managing Hunger and Mood During Dieting 18:11 Navigating Teenage Nutrition Challenges 27:04 Enticing Breakfast Choices for Teens 28:23 Promotional Codes and App Recommendations 30:54 Alternatives for Injuries and Cold Plunge Benefits 33:39 Post-Workout Nutrition Timing and Considerations 37:46 Understanding HRV and Its Implications
Feeling drained no matter how much coffee you drink? You're not broken—you just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine.
We dive into: ✔️ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar) ✔️ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally ✔️ Quick wins you can apply today to start training your body for more consistent, sustainable energy
This isn’t another "drink more water and sleep more" episode—it’s real, research-backed tactics that you can implement immediately to change the way you feel and perform.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Unlocking All-Day Energy: The Journey Begins 04:07 The Challenge of Morning Routines 07:20 Choosing the Hard Path for Greater Rewards 10:06 Understanding Energy: The Science Behind It 13:55 The Role of Mitochondria in Energy Production 16:48 Circadian Rhythms and Their Impact on Energy 20:01 Neurotransmitters: The Brain's Energy Regulators 22:56 Glucose Management for Sustainable Energy 25:52 The Importance of Lifestyle Choices in Energy Levels 27:09 Reflections on Past Drinking Habits 28:23 Energy Optimization Strategies: Light Exposure Timing 32:53 Establishing Morning Routines for Consistency 38:10 The Importance of Scheduling and Planning 45:25 Caffeine Intake Optimization for Energy 51:03 Blood Sugar Stabilization for Better Energy Levels 51:46 The Impact of Breakfast on Energy Levels 54:02 Microdosing Movement: Short Bursts of Exercise 01:01:25 The Benefits of Cold Exposure 01:06:46 Breath Work for Energy Control 01:10:14 Creating Sustainable Habits for Health
In this Q&A episode, we’re digging into some of your most asked—and misunderstood—health and fitness questions. From breakfast myths to training structure and home gym aesthetics, we’re giving you straight answers with zero fluff.
We cover: ✔️ Is skipping breakfast really bad for your metabolism, or is that outdated advice? ✔️ Do you need a structured training plan for long-term progress and longevity, or is a mix of workouts enough? ✔️ Easy ways to upgrade your home gym to make it a space you actually want to spend time in—plus equipment must-haves and vibe boosters like mirrors, lighting, and sound.
Whether you're trying to optimize your routine, help a friend level up, or just love a good aesthetic gym setup, this episode delivers real talk and practical tips to help you build a lifestyle you actually enjoy.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Breakfast Debate: To Eat or Not to Eat? 05:19 Training Strategies with Limited Equipment 10:16 Adapting Workouts for Injury Management 12:37 The Importance of Structured Fitness Plans 16:54 Rethinking BMI as a Health Metric 20:11 Creating an Inviting Home Gym Environment 25:10 Navigating Late-Night Eating Habits 26:40 The Impact of Social Media on Dieting Trends 27:41 Understanding Rep Ranges in Hypertrophy Training 30:14 The Importance of Timing in Macro Consumption 31:40 Unilateral vs. Bilateral Exercises 34:41 Incorporating Plyometrics Safely 37:29 Handling Holiday Eating with Mindfulness 40:33 Adjusting Nutrition During Weaning 42:05 Community Engagement and Feedback
Trying to crush your health and fitness goals and stay connected with your spouse? It’s not always easy—but it is possible. In this episode, we’re diving into the real-life challenges of balancing workouts, meal prep, and personal routines with quality time, communication, and connection in your relationship.
We’ll share personal stories, mindset shifts, and practical strategies to help you: ✔️ Align your health goals without sacrificing your relationship ✔️ Communicate and compromise with your partner when routines differ ✔️ Create shared habits or carve out guilt-free “me time” that supports both your goals and your marriage
Plus, what to do when your partner doesn't support your goals.
Whether you and your spouse are on totally different pages, or trying to level up together, this episode will help you find balance without burning out.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Navigating Parallel Lives: The Struggle of Balance 02:56 Communication: The Key to Connection 05:58 The Impact of Parenthood on Relationships 08:47 Finding Common Ground: Fitness and Family 11:51 The Importance of Self-Care 15:01 Transitioning to Parenthood: Lessons Learned 17:57 Reframing Fitness: A Shared Journey 21:13 Overcoming Resentment: Building a Supportive Partnership 24:05 Creating a Team Dynamic: Balancing Workouts and Family Time 28:24 Maximizing Quality Time Together 29:46 The Importance of Communication in Relationships 30:43 Navigating Difficult Conversations 32:34 Understanding Each Other's Needs 36:08 Blending Communication Styles 38:34 Supporting Each Other's Fitness Goals 40:11 The Impact of Personal Growth on Relationships 43:33 Creating Daily Connection Rituals 46:43 Small Steps for Big Changes
In this Q&A episode, we’re answering your real-life questions about navigating health and wellness through some of life’s busiest (and trickiest) seasons. We dive into:
✔️ Adapting to life with a new baby—how to manage routines, expectations, and self-care during the newborn phase ✔️ Our favorite running fuel—what to eat before, during, and after runs to stay energized and recover faster ✔️ How to avoid the endless office snack temptations—simple mindset shifts and practical strategies to stay on track without feeling deprived
Whether you're in the thick of new parenthood, training for a race, or just trying to survive the 3 p.m. snack attack at work, this episode is packed with relatable insights and actionable tips to help you stay consistent and feel your best.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Childhood obesity is on the rise—and it's not just about weight. It’s about energy, confidence, focus, and long-term health. In this episode, we’re having a real, compassionate conversation about the root causes of childhood obesity and what we can actually do to reverse the trend.
We dive into the physical, mental, and emotional toll that poor health has on kids today, the systemic and environmental challenges families face, and how to take a proactive approach without shame, fear, or guilt. You’ll hear practical, realistic strategies to help your kids (and your whole family) build better habits—from movement and nutrition to mindset and emotional resilience.
We’re not here to point fingers—we’re here to lead with solutions. Because our kids deserve better, and it starts with small steps that lead to big change.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Everyone deals with stress—but how you respond to it? That’s what separates success from self-sabotage. In this episode, we dive deep into the power of mindset and mental resilience, and why it’s one of the most overlooked (yet most important) factors in reaching your health and fitness goals.
We break down why mindset is a core pillar of the L5 Method, how it impacts daily decision-making, and why so many people struggle with adherence and consistency simply because they’re skipping the inner work. Plus, we share real-life strategies to help you build a stronger, more grounded mindset—including tools like journaling, gratitude, mindfulness, meditation, cold exposure, and more.
Whether you're trying to stick to your morning routine or bounce back from a rough day, this episode gives you the foundation to create mental strength that supports long-term results.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this Q&A episode, we’re answering your questions around training, nutrition, and nervous system support—because feeling good isn’t just about hitting the gym. It’s about creating a lifestyle that actually works for you.
We dive into: ✔️ When to add in cardio for fat loss, performance, or overall health ✔️ How to make meals enjoyable again without ditching your goals ✔️ Tips for regulating your nervous system to manage stress, improve recovery, and feel more grounded day to day
Whether you're trying to fine-tune your workout plan, break out of a food rut, or bring more balance into your routine, this episode brings you real talk, practical strategies, and actionable tools you can use right away.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
“Eat less, move more.” Sounds simple, right? But if you’ve ever struggled with your health or weight, you know it’s far from that easy. In this episode, we’re unpacking why this oversimplified advice not only misses the mark—but can actually do more harm than good.
We dive into the real, evidence-based reasons why weight management is more complex than a basic calorie equation. From metabolic adaptations and hormonal imbalances to the psychological impact of restriction and the role of social and environmental factors, we’re breaking down what really affects your health.
You’ll also hear how we coach clients toward sustainable results with a more personalized, compassionate approach that considers nutrition quality, joyful movement, mental health, and mindset—not just willpower.
If you're tired of cookie-cutter advice and ready for real strategies that support lasting change, this episode is for you.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this Q&A episode, we’re diving into your top health and wellness questions with no-nonsense answers and practical takeaways! We’ll tackle:
✔️ How to let kids enjoy sweets in moderation (and how to explain balance without guilt or restriction) ✔️ The best time to cold plunge for optimal recovery, fat loss, and performance benefits ✔️ TRT vs. GLP-1 for weight loss—which one is right for you, and how do they really compare?
From parenting and nutrition to recovery hacks and weight management strategies, this episode is packed with evidence-based insights and real talk to help you make informed decisions for yourself and your family.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Want to train smarter and maximize your results? In this episode, we’re breaking down optimal workout splits, ideal training frequency, and advanced training techniques to help you build muscle, improve endurance, and get the most out of your workouts.
We’ll cover: ✔️ How many days per week you should train based on your goals ✔️ The best workout splits for muscle growth, fat loss, and performance ✔️ Advanced training techniques like drop sets, rest-pause sets, blood flow restriction (BFR), and more!
Whether you're a beginner looking for structure or an experienced lifter ready to take your workouts to the next level, this episode will give you practical, science-backed strategies to train more effectively and see real progress.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Life can get overwhelming, but how do you keep your health, mindset, and training on track when things get tough? In this Q&A episode, we’re answering your top questions, including:
✔️ How to keep your head above water when life throws challenges your way ✔️ How long to extend training blocks for optimal progress and recovery ✔️ Our take on the carnivore diet—is it worth trying or just another extreme trend?
This episode is packed with no-BS insights, practical strategies, and real talk to help you stay consistent, adjust your training intelligently, and make informed decisions about your nutrition and mental resilience. Whether you're struggling with motivation, fine-tuning your workouts, or curious about the latest diet trends, we've got you covered!
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Your health isn’t just about diet and exercise—it’s also influenced by socioeconomic factors like income, education, access to healthcare, and even where you live. In this episode, we take a deep dive into how socioeconomic status (SES) impacts health outcomes and, more importantly, how to overcome these barriers to build a healthier, more resilient life.
We’ll discuss: ✔️ How financial stress, food accessibility, and healthcare disparities affect long-term health ✔️ The impact of education and environment on wellness habits ✔️ Strategies to prioritize health when resources are limited
Wellness shouldn’t be a luxury. Whether you're navigating challenges yourself or looking to be part of the solution, this episode will give you the tools and insights to take control of your health, no matter your circumstances.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Parenting and health decisions can be complicated—especially when navigating different opinions, unexpected challenges, and overwhelming information. In this Q&A episode, we’re tackling your biggest questions, including:
✔️ Navigating parenting strategies when family caregivers (like grandparents) have different approaches ✔️ Tips for trying to conceive when the journey is taking longer than expected ✔️ Our take on vaccine schedules and making informed health decisions for your family
We break it all down to help you make confident choices for your health, your family, and your future. Whether you’re dealing with family dynamics, fertility frustrations, or big health decisions, this episode is packed with practical guidance and support.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this episode, we share Wes' birth story and all the craziness leading up to it! We also discuss the transition to having more kids, and how to pace yourself as you begin the postpartum journey.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
What does your Heart Rate Variability (HRV) really tell you about your health? How does morning light exposure impact your circadian rhythm and sleep? And why should you care about plant diversity for gut health? We’re answering all these questions and more in this science-backed Q&A episode!
Tune in as we break down: ✔️ How to interpret HRV and use it to optimize recovery and performance ✔️ Why getting natural sunlight in the morning can improve sleep, energy, and metabolism ✔️ The role of plant diversity in gut microbiome health and digestion ✔️ Simple, actionable strategies to improve your daily routine for better overall wellness
If you're looking to fine-tune your health with evidence-based strategies, this episode is packed with practical insights to help you maximize your recovery, sleep, and gut health without overcomplicating things.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Today's guest is LVLTN Coach Courtney Thomas. She's a certified nutrition and fitness coach with a passion for helping women address the root causes of autoimmune hormone and gut issues. After transforming her own hormonal health, Courtney now empowers others to navigate the misinformation around nutrition and women's health, teaching them to fuel their bodies, feel amazing, and embrace balance in food and fitness.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
How can you incorporate short cardio sessions effectively without overdoing it? Do you really need specific macronutrient guidelines to improve body composition, or can you just focus on overall intake? And what’s the deal with fasting—is it a legit tool for health and fat loss, or just another overhyped trend?
In this Q&A episode, we’re breaking down these topics with science-backed insights to help you train smarter, fuel your body properly, and make informed decisions about your nutrition. Whether you’re looking to fine-tune your workout routine, understand the role of macros, or see if fasting fits your lifestyle, we’ve got the answers you need.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this episode, we dive deep into the hidden dangers of dietary supplements—specifically, the alarming rise in liver damage linked to popular health and fitness products. With 20% of drug-induced liver injuries now tied to supplements (a 70% increase from 1994), it's crucial to know which ones pose the biggest risks.
We’ll uncover the five worst offenders, including bodybuilding, weight loss, and detox supplements, and break down the common themes behind supplement-induced liver injury. Then, we’ll shift gears and discuss the top five safest and most effective supplements backed by science—covering benefits, potential risks, and how to choose high-quality products.
If you take supplements or are thinking about adding them to your routine, this episode is a must-listen. Learn how to protect your health, avoid misleading marketing claims, and make informed choices about what you put into your body.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Can you get GLP-1-like benefits naturally? Should you be in a cutting, bulking, or maintenance phase for your goals? And what’s the real deal with creatine—does it only help with muscle growth, or are there other benefits (and side effects) to know about?
In this Q&A episode, we’re tackling these key questions and more, breaking down the science behind metabolism, body composition strategies, and supplementation. Whether you're curious about optimizing your nutrition, fine-tuning your fitness phase, or deciding if creatine is right for you, we’ve got the answers to help you make informed decisions.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Think a little weed and a few drinks won’t mess with your health? Think again. In this episode of The Fitness League, we’re breaking down exactly how alcohol and marijuana are wrecking your fitness, sleep, recovery, and even your sex life.
We’re talking:
How alcohol slashes muscle growth by 37% and kills your gains Why weed and booze make you crave ALL the junk food How your ‘relaxing nightcap’ is actually ruining your sleep and energy The surprising way these habits impact your relationships, hormones, and even your long-term mental health
No scare tactics, just science with a side of tough love (and a few laughs). If you care about your health, fitness, and feeling your best, this is an episode you can’t afford to skip.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Which is better for fat loss—bodybuilding-style programming or CrossFit? Are online proactive healthcare practitioners legit? And weighing the pros and cons of longevity supplements like NAD+. In this Q&A episode, we’re diving into these hot topics and more, and giving you the answers to help you navigate fitness, health, and training decisions with confidence.
We’ll break down the science, debunk common myths, and give you practical insights to help you train smarter, stay healthy, and optimize your results. Whether you’re fine-tuning your workout program, questioning the credibility of online healthcare, or debating which training tools are most effective, this episode has something for you!
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Weight loss isn’t just about eating less and moving more—especially for women. Several lifestyle factors all play a huge role in making the process more complex than it seems. In this episode, we’re breaking down the most common weight loss struggles women face, and providing the most effective, science-backed strategies to overcome them.
Whether you’ve been dieting without results, struggling with cravings, or feeling frustrated by slow progress, this episode will give you the tools you need to break through barriers and reach your goals without extreme restrictions. It’s time to work smarter, not harder, and finally see sustainable success.
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
John's Instagram:
https://www.instagram.com/coachjohnnoel?igsh=MW9hcGhzcXBqendveQ==
Balancing life, nutrition, and relationships can get complicated—especially when routines, goals, and priorities don’t always align. In this Q&A episode, we’re tackling your biggest questions, including how to navigate life when your partner has a completely different routine, how to get enough protein during pregnancy, and how often you should be adjusting your calories for progress.
We break down practical strategies for making health and fitness work in real life, whether you're juggling different schedules, optimizing nutrition, or fine-tuning your goals. Tune in for expert insights, actionable advice, and no-BS answers to help you stay on track!
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
What if the biggest predictors of your health and longevity were completely within your control? In this episode, we unlock the true power of the L5 Method, breaking down the science behind life-changing habits that reduce your risk of premature death by 50-70%, boost memory by 40%, and cut your risk of chronic diseases like diabetes by 29%. We’ll explore how small, intentional changes in nutrition, movement, resistance training, sleep, and mindfulness can deliver massive results for your health, performance, and happiness. Whether you’re a busy professional, a parent, or someone looking to level up, this episode will give you actionable insights to transform your life.
Don’t miss this deep dive into the most impactful strategies to reclaim your health and unlock your fullest potential!
The Ebook:
https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this fun and informative Q&A episode, we’re tackling a mix of your nutrition, fitness, and personal questions! Wondering how to fuel your body while breastfeeding? Looking for tips to maintain endurance after completing a race? Curious about who we are beyond the mic? We’ve got all that—and more!
From practical advice on balancing health goals to answering some "get to know us" questions, this episode is packed with tips, insights, and a personal touch to help you stay inspired and connected. Tune in for real talk and actionable answers!
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
When health struggles leave Josh and Joelle searching for answers in their respective journeys, the road to healing can took them in an unexpected direction. In this episode, we explore what it’s like to transition from conventional medicine to the holistic wellness space, sharing personal stories of growth, resilience, and empowerment along the way.
We discuss the challenges of navigating traditional healthcare systems, the mindset shifts needed to embrace holistic approaches, and the transformative power of taking an active role in your healing journey. Whether you’re dealing with chronic conditions, seeking alternative therapies, or looking for a more balanced path to wellness, this episode is your guide to finding growth and hope in the healing process.
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Struggling with how to adjust your macros for fat loss? Wondering how to hit your protein goals if you’re a picky eater? Curious about meal timing and its impact on your progress? In this Q&A episode, we’re tackling these common nutrition questions and more with practical, no-BS advice to help you stay on track with your goals.
Whether you’re fine-tuning your macros, figuring out how to prioritize protein, or optimizing your meals for energy and recovery, this episode is packed with actionable tips for anyone looking to improve their nutrition without overcomplicating it.
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Alessandra and Joelle are giving you all the female energy this week with a girl chat about alllll things postpartum. Tune in to hear about their personal experiences, how they navigated the common fears and struggles + take away some actionable tips of course too.
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this Q&A episode, we’re diving into your most-asked questions! Curious about how to get started with ice baths or make the most of your cold plunge routine? Wondering how many days you should dedicate to cardio and lifting for optimal results? Looking for inspiration to level up your mindset and habits? We’ve got you covered with our favorite self-improvement books and actionable advice to help you crush your goals.
Tune in for tips, tricks, and honest insights on everything from recovery hacks to workout programming and personal growth recommendations. Whether you’re new to fitness or looking to optimize your routine, this episode is packed with practical advice to take your health and mindset to the next level.
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
The internet is a wild place, and in this episode, we’re diving into some of the most ridiculous health-related comments and trends making the rounds online. From outrage over potential alcohol warning labels while seed oils remain legal (gasp), to people labeling healthy habits like 5 a.m. workouts as “extreme,” we’re here to unpack the madness with you.
We’ll explore why personal accountability is often replaced with blame, how these trends are impacting mental and physical health, and what you should actually focus on to improve your well-being. If you’re tired of internet trolls and looking for actionable, balanced advice, this episode is your antidote to the chaos.
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Ready to make 2025 the year your resolutions actually stick? In this episode, we’re diving into how to set SMART goals (with a twist). Traditionally, SMART has stood for Specific, Measurable, Achievable, Relevant, and Time-bound. But our friend, Kasey Jo Orvidas, Ph.D. teaches an interesting twist that we'll explore. Whether you’re focused on fitness, career, personal growth, or relationships, this framework will help you create a clear roadmap to success.
We’ll break down how to craft resolutions you can stick to, avoid common pitfalls, and build the momentum you need to make this your best year yet. If you’re ready to stop wishing and start achieving, this episode is your ultimate guide to success in 2025!
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Kasey's Instagram:
https://www.instagram.com/coachkaseyjo?igsh=MWVzczBjbXc2dzA1ZQ==
Coach Ciana joins Alessandra on the podcast this week discussing all things transitions- from big life transitions like entering motherhood, to navigating the switch from CrossFit to various styles of training. Learn more about Ciana + some common client struggles she's helped our people with!
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this episode, we dive deep into the science of sleep and its transformative power over your health, performance, and mindset. From unlocking muscle growth and recovery to mastering stress and decision-making, sleep isn’t just rest—it’s your body’s ultimate secret weapon. We’ll break down how sleep impacts your hormones, like cortisol and testosterone, why deep sleep is critical for recovery, and how tracking metrics like HRV and RHR can supercharge your wellness. Plus, we explore the surprising ways sleep deprivation can sabotage your nutrition choices and emotional resilience. Whether you’re a high performer or just trying to feel human again, this episode is packed with actionable insights to help you optimize your sleep for peak results.
Get ready to snooze smarter and live better—because sleep is the MVP you didn’t realize just how much you needed. Don’t miss it!
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this Q & A episode, we’re tackling a variety of your fitness, nutrition, and lifestyle questions! Should you switch to the MOVE program and strength train three days a week, adding cardio on non-lifting days? What’s on the menu for Christmas dinner? What are the pros and cons of tracking macros throughout pregnancy? And are adjustable dumbbells really worth it?
We dive into these topics (and more!) with practical insights, no-nonsense advice, and tips to help you make the best decisions for your goals and lifestyle. Whether you’re planning your training split, navigating pregnancy nutrition, or just curious about our holiday favorites, this episode has something for everyone!
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Struggling to keep your routines on track? You’re not alone. In this episode, we get real about the challenges of sticking to routines as busy parents and business owners, sharing our personal struggles and what we’ve learned along the way. We dive into our must-do habits, how we recognize when things are slipping, and the small adjustments that help us refocus and stay consistent.
The truth is, transformations don’t come from massive lifestyle overhauls that fizzle out in a week—they come from tiny, sustainable habits that you can maintain over time. If you’re ready to take control of your day, build a routine that works for your life, and turn small wins into lasting results, this episode is for you.
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this Q&A episode, we’re answering your top questions about training + nutrition myths and misconceptions. From training around injury, sugar addiction and running faster...we dive into the facts to help you make informed decisions about your health.
Get ready for straightforward, no-BS answers to your nutrition dilemmas, plus tips to help you navigate a healthier diet without overthinking it. Whether you’re curious about sugar being "addictive", getting faster at running, and the real deal with cortisol, this episode is packed with actionable advice and expert insights!
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this episode, we tackle an often-overlooked but critical legacy: generational health. While many of us focus on passing down wealth or breaking cycles of trauma, few consider how to create a family culture centered around physical, mental, and emotional well-being.
Join us as we explore why generational health is the missing piece in conversations about legacy. We’ll share actionable strategies for passing down healthy habits, fostering a positive mindset, and prioritizing nutrition, movement, and training for yourself and your family.
Discover how small changes today can shape a healthier, happier future for generations to come. Whether you’re a parent, a caregiver, or someone passionate about building a lasting legacy, this episode is packed with tips to transform the way you think about health.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
https://www.instagram.com/alessandrascutnik?igsh=MXRxdzV6Yzd1ZG0xbA==
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
https://www.instagram.com/joshscutnik?igsh=ZG1zaG1paXFydG9m
Are low-fat alternatives really better for you? What’s the real story behind added sugars? In this Q&A episode, we’re answering your top questions about nutrition myths and misconceptions. From decoding food labels to understanding what truly matters for your health, we dive into the facts to help you make informed decisions about what’s on your plate.
Get ready for straightforward, no-BS answers to your nutrition dilemmas, plus tips to help you navigate a healthier diet without overthinking it. Whether you’re curious about low-fat trends, sugar substitutes, or simple ways to eat better, this episode is packed with actionable advice and expert insights!
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
In this episode, we welcome Coach Ariana Fiorita- Licensed and Registered Dietician, Nutritionist, and Board Certified Health and Wellness Coach. She dives into gut health, treating root-cause over symptoms, and so much more!
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Ariana's Instagram:
https://www.instagram.com/ariana_rdn?igsh=ZG1kN3E0OGhseXdn
On your health and fitness journey, small mistakes can lead to big setbacks. In this episode, we’re breaking down the 5 biggest mistakes people make when trying to lose weight, build muscle, or improve their overall health. From chasing trendy diets to falling into the all-or-nothing mindset, we’ll uncover the habits and beliefs that might be holding you back.
Get actionable tips to overcome these challenges, including balancing nutrition, managing unrealistic expectations, and avoiding burnout. Whether you’re a beginner or a seasoned gym-goer, this episode will help you get back on track and crush your goals.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Wondering if you should hop back into training after being sick? Or if it's bad to eat higher-fat foods before a workout?
Tune in for practical strategies to stay on track with your health goals, whether you’re in transition, on the go, or just looking for a more flexible approach to progress. From mindset shifts to habit-building hacks, this episode is packed with tips to help you thrive in any situation.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Life gets hectic, but that doesn’t mean your health has to take a backseat. In this episode, we’re tackling how to shift your mindset as a busy person to stay on track, even when you can’t stick to your full health regimen. Whether you’re juggling work, family, or unexpected chaos, we’ll show you how to focus on the basics—like quick workouts, simple nutrition habits, and effective stress management—to maintain optimal health without feeling overwhelmed.
Learn how to embrace flexibility in your routine, prioritize what matters most, and ditch the all-or-nothing mentality so you can stay consistent and healthy, no matter how crazy life gets.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Alessandra is back with another Coach spotlight episode! This week Coach Kara Mockler, one of our LVLTN Coaching Registered Dietitians joins us to chat about all things endurance fueling, her journey in triathlons + hard seasons of motherhood (or should we say toddlerhood).
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sdemethodapp
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Why does the U.S. have the world’s largest economy but rank last in health outcomes compared to other wealthy nations? In this episode, we tackle the tough questions about America’s health crisis, including why we have the lowest life expectancy, the highest rate of avoidable deaths, and skyrocketing rates of chronic conditions like obesity, diabetes, and heart disease.
We explore barriers to accessing quality healthcare, and discuss how societal norms, influencers, and even government policies contribute to the problem. From debates over food dyes to processed food culture, we dive into the bigger picture of what it takes to truly move the needle toward better health—like achieving a healthy weight, prioritizing whole foods, managing stress, and getting quality sleep.
Join us as we explore the balance between personal responsibility and systemic change, challenge misconceptions about fitness and nutrition, and lay out actionable steps for individuals and policymakers to make America healthy again.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sdemethodapp
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Can you make progress without tracking every detail? Yes, you can—and in this episode, we’ll show you how! We’re answering your questions about seeing results without obsessing over numbers, staying consistent with your fitness and nutrition while moving or traveling, and more.
Tune in for practical strategies to stay on track with your health goals, whether you’re in transition, on the go, or just looking for a more flexible approach to progress. From mindset shifts to habit-building hacks, this episode is packed with tips to help you thrive in any situation.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sdemethodapp
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Holidays and busy seasons don’t have to derail your fitness goals! In this episode, we share practical strategies to help you stay on track with your health and fitness—even when life gets hectic. Covering everything from streamlined training routines to simple nutrition hacks, mindset shifts, and essential habits, we’re here to make staying fit during the holidays realistic and achievable.
Discover easy-to-implement tips for managing indulgent meals, fitting in quick workouts, keeping a positive mindset, and setting up habits that stick, so you can enjoy the season without losing progress. Tune in for the ultimate guide to maintaining your fitness, no matter how busy things get!
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sdemethodapp
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Coach Hailie Rust is on the podcast today sharing her story and journey with postpartum depression, how she was able to overcome it and how she now helps her clients most when it comes to mindset work + their fitness goals.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sdemethodapp
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Curious about the secrets to living a longer, healthier life? In this episode, we dive into the fascinating lifestyles of the world’s Blue Zones—regions where people live the longest and healthiest lives. We explore what sets these communities apart, from their nutrient-rich diets and daily movement practices to their strong social connections and purpose-driven lives.
Join us as we break down the powerful habits and daily routines that contribute to longevity in these unique cultures, and learn how to incorporate these practices into your own life for lasting health and vitality.
The Fitness Blueprint for Busy Humans (free guide):
https://floral-union-973.myflodesk.com/gbwen1hwnv
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sdemethodapp
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Announcement day is here Josh, Alessandra, and Joelle join forces to form LVLTN Coaching. In this episode, they discuss how this all came together, what changes our community can expect, and what comes next! Tune in for all the details!
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Want to improve your health without the overwhelm? In this episode, we’re breaking down the five pillars of health—training, nutrition, mindset, movement, and habits—and sharing the minimum protocols you need to see real results. No fluff, no extremes—just simple, effective steps that can transform your well-being.
From the basic workouts to keep you fit, to essential nutritional guidelines, key mindset shifts, and the daily habits that make the biggest difference, this episode is your guide to a healthier life without overcomplicating the process. Tune in to learn how to streamline your approach to health and start making sustainable progress today!
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
In this episode, we’re answering your top fitness and nutrition questions—especially for new moms and anyone looking to optimize their workouts! We dive into how to grow your glutes postpartum, the best strategies for nutrient timing, and more practical tips to help you reach your goals. Whether you’re recovering after pregnancy or looking to maximize muscle growth and fat loss, this Q&A is packed with no-nonsense advice you can actually use.
From regaining strength after childbirth to learning when and what to eat for peak performance, we’ve got you covered with expert answers that will help you stay on track and get results.
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
Coach Robin is the first of our 3 coaches to join us on the podcast!
Robin uses her experience from her career in law enforcement as well as working with Division 1 athletes as an athletic trainer to connect with clients who are high-achievers struggling to balance it all. Whether it’s moving more pain-free, mastering nutrition as a shift worker, or simply being a working mom, Robin has a passion to help her clients live a more well-rounded life.
Robin and Alessandra discuss her journey from hating running to loving it, balancing life and fitness as a shift worker, and her experience in working with high-achieving women and common struggles they have.
(Apologies for the sound quality on this one guys- we had an issue with mics!)
Follow Coach Robin: http://instagram.com/rkfit_atc
Subscribe to our newsletter, Evolved Health, for tips and insights email list: https://tinyurl.com/44d9am44
FREE TOOLS to start your health and fitness journey: https://www.sd-evolution.com/resources/freebies
Top 5 Challenge: https://tinyurl.com/4xs8z3en
Anonymous Question Box: https://ngl.link/sd_evolution
LMNT Electrolytes: https://drinklmnt.com/ascutnik
Apply for 1:1 Coaching: https://sd-evolution.com/1-on-1-coaching
SDE Method App: https://sd-evolution.com/sde-method-app
Follow Alessandra on IG: https://www.instagram.com/alessandrascutnik/
Follow Josh on IG: https://www.instagram.com/joshscutnik/
In this episode of The Here to Evolve Podcast, we dive into the essential tips and strategies to help you create a healthy lifestyle for your children. From effective training routines and kid-friendly nutrition tips to building a strong mindset, encouraging movement, and establishing lifelong healthy habits, we cover it all!
Whether you're a busy parent or a health-conscious caregiver, this episode will equip you with practical, easy-to-implement advice to support your child's journey toward wellness. Tune in for expert insights on raising happy, active, and healthy kids who thrive.
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
Got burning questions about your fitness routine? We’ve got the answers! In this Q&A episode, we’re tackling common fitness dilemmas like whether it’s okay to use lifting straps, and if you should be running before or after lifting. Whether you're trying to maximize your workouts or fine-tune your training strategy, this episode is packed with expert advice and no BS answers.
Tune in as we break down the best practices for improving your strength and cardio routines, explain when and how to use lifting straps, and answer more of your questions to help you get the most out of your workouts. Perfect for lifters, runners, and everyone in between!
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
Want to turn back the clock? It’s not magic—it’s muscle. In this episode, we dive into why building strength is the true fountain of youth and how it can transform your body and mind at any age. From increasing your longevity to improving mobility and maintaining independence as you age, building muscle is one of the most powerful tools for keeping yourself young, healthy, and resilient.
Whether you’re in your 20s or 60s, it’s never too late (or too early) to start. We break down the science behind strength training, why it’s key to fighting the aging process, and how you can incorporate it into your routine—no matter your fitness level. Tune in to learn how to use strength training to improve your energy, mental clarity, and overall health.
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
In this special Q+A episode, we're diving into your toughest parenting and health-related questions! From dealing with unhealthy snack rotations at your child's pre-school to figuring out how to best support a spouse battling a health issue, we’ve got real, practical solutions for you. We’re here to offer real, actionable advice on handling everyday challenges while keeping your family’s health a priority.
Listen as we tackle everything from standing up for your child's needs in schools, to maintaining balance and compassion when a loved one is struggling with their health, and more! This episode is packed with tips that you can apply immediately to support your family’s well-being while staying sane in the process.
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
For years, I felt like I could die any day. That’s how sick I was. And surprisingly, I’m grateful for that experience. In this episode, I’m sharing the five powerful life lessons I learned from battling a severe health challenge, specifically my fight with Barrett’s Esophagus, which I thought would take me before my 25th birthday.
Whether you’re dealing with your own health struggles or just navigating life’s challenges, these lessons can change your perspective and empower you to grow stronger through adversity. From learning the value of patience and consistency, to understanding the power of your support system and why life is too short to settle for less, these insights aren’t just for overcoming illness—they’re for living a better, more intentional life.
Tune in for real, hard-earned wisdom that can help you thrive even in the face of struggle.
Subscribe to our newsletter, Evolved Health, for tips and insights email list:
https://bold-base-797.myflodesk.com/wp1koayuvm
FREE TOOLS to start your health and fitness journey:
https://www.sd-evolution.com/resources/freebies
Anonymous Question Box:
https://ngl.link/sd_evolution
LMNT Electrolytes:
https://drinklmnt.com/ascutnik
APPLY FOR COACHING:
https://sd-evolution.com/1-on-1-coaching
SDE Method app:
https://sd-evolution.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Josh's Instagram:
http://instagram.com/joshscutnik
Got burning questions about fat loss, muscle growth, and postpartum fitness? We’ve got the answers! In this special Q&A episode, we're tackling listener-submitted questions about all things fitness and nutrition. Whether you're wondering how to eat intuitively for fat loss, when to safely enter a calorie deficit postpartum, or if 3 or 6 training days per week is best for muscle growth, we’ve got the no BS answers to help you reach your goals.
This episode is packed with expert advice on optimizing your workouts, finding balance in your postpartum journey, and practical tips for sustainable fat loss. Tune in to hear actionable strategies that fit into your real-life routine—whether you’re a busy parent, fitness newbie, or seasoned athlete looking to level up.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Alessandra's Instagram
Josh's Instagram
Parenting isn't just about raising kids—it's about surviving sleep deprivation, managing stress overload, and keeping your health (and sanity) intact. In this episode, we uncover the truth about how becoming a parent impacts your health—your sleep, stress levels, daily routine, and even your eating habits—and how to optimize each area for not only your well-being but your entire family's health.
From practical sleep hacks to reducing parental stress, improving nutrition, and re-establishing healthy routines, we’re giving you the ultimate guide to thriving, not just surviving. Whether you're a new parent struggling with toddler meltdowns or a seasoned pro wondering where your self-care went, this episode is packed with real-life stories, humor, and actionable tips you can actually use.
Listen now to learn how to reclaim your health and create a thriving, health-conscious family culture.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Alessandra's Instagram
Josh's Instagram
In this special Q+A episode, we’re answering YOUR burning fitness and health questions! First up: Is Zone 2 cardio useless for women? Spoiler alert: It’s not what you think! Then, we tackle the big question: What changes would we make to improve our country’s health? From better access to fitness resources and education to overhauling the food and healthcare industry, we break down what could really make a difference on a national level. Lastly, we share insider tips on how to make your workouts more efficient, so you can get better results in less time—perfect for busy people trying to stay fit.
If you’re looking to level up your fitness knowledge with evidence-based answers and no-nonsense advice, this episode is for you!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Alessandra's Instagram
Josh's Instagram
Are you falling for fitness myths that are sabotaging your progress? In this episode, we’re busting 5 of the most common fitness myths that are holding you back from reaching your goals. From the misconception that hours of cardio are necessary for weight loss to the outdated fear that lifting heavy weights will make women "bulky," we dive deep into the misinformation that’s everywhere in the fitness world. We also tackle myths like spot reduction, sweat as a measure of workout success, and why rest days are essential—not a sign of weakness.
Plus, we reveal the most shocking myth of all: why relying on the scale to measure progress is a huge mistake. This episode is packed with evidence-based advice, expert opinions, and no-nonsense tips to help you make smarter fitness decisions and avoid the common traps.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Alessandra's Instagram
Josh's Instagram
In this Q&A episode, we’re answering your questions about fitness, nutrition, and health! Tune in as we dive into practical strategies for balancing running and lifting, so you can improve both strength and endurance without overtraining. We’ll also discuss how to foster a healthy relationship with food in children, ensuring they grow up with positive eating habits.
Are you wondering how many calories you need to cut to lose weight safely? We’ll break down the math behind calorie deficits and how to find the right balance for sustainable weight loss. Plus, we’ll explore the concept of cycle syncing workouts—adjusting your exercise routine according to your menstrual cycle.
Whether you're a fitness enthusiast, parent, or someone looking to improve their health, this episode is packed with actionable advice and expert insights to help you on your wellness journey.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Alessandra's Instagram
Josh's Instagram
In this empowering episode, we tackle the topic of overcoming judgment from other moms when you prioritize self-care. As mothers, we often feel guilty for taking time for ourselves, especially when society pressures us to be “supermoms.” We explore how to rise above this mom guilt and external criticism while embracing the importance of self-care to maintain mental and emotional well-being.
But that’s not all—family balance isn’t just about self-care for moms. We also dive into strategies for empowering dads to step up and share the load when it comes to parenting. By fostering an equal partnership, dads can become more involved in the day-to-day care of the kids, giving moms the space they need to recharge and ultimately strengthening the family dynamic.
Join us as we share tips, stories, and expert advice on how to navigate the pressures of parenting, foster open communication between partners, and build a more balanced, supportive family life.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra do their deepest dive yet into the mental and physical health benefits of cold exposure. Personal experience and the science behind it in this episode!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this Q+A episode, Josh and Alessandra answer your questions.. How to stay in zone 2 when running, how to break eating habits that don't support your goals, and so much more!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
Joing our FB group: HERE
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the two biggest struggles app members are dealing with prior to joining our team: Time and consistency. Tune in to find out how to solve them!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this Q+A episode, Josh and Alessandra answer your questions.. How to adapt your schedule around school starting, losing the last few pounds weeks before your wedding, picking the best training split, and more! We also play a game of This or That!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
Joing our FB group: HERE
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the guilt that parents feel when they prioritize their goals, and self-care. They discuss methods to create balance between being a full-time parent and not giving up on living your personal best life.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this Q+A episode, Josh and Alessandra answer your questions.. Grocery shopping tips to save money? How do you deal with an injury during training? What are our thoughts on homeschool? We'll answer these questions and more!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss body dysmorphia, for both men and women, and how to overcome it to achieve optimal health and a desireable physique!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this Q+A episode, Josh and Alessandra answer your questions on nutrition, training, and recovery!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra give you 5 key areas to focus on with your kids to optimize their health now, and in the long-term. They'll give you examples for each concept as well, so you can start creating your own family regimens!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra answer YOUR question.. How often can you cut, how do you start tracking macros, managing our our kids' diets, and more!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra provide specific targets to aim for to achieve optimal health.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the exact regimen they would follow if they started over today. They'll detail protocols they would utilize for all 5 pillars of health: Training, Nutrition, Mindset, Movement, and Habits. This will include everything you need to know to start today if you're a busy parent, or a busy human in general.
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Top 5 Challenge
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the importance of utilizing protocols for all 5 pillars of health. They also give your their top 4 protocols specifically for building a stronger mindset!
Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra give a reminder to stay human, to not allow ourselves to become de-sensitized to tragedy, and make a call to come together to make the world a better place for our children.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss popular diets, pros and cons, and the ultimate factors in an ideal diet.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh interviews Tatum Brandt, founder and CEO of Brandt Creative. Josh and Alessandra have been personally working hand in hand with their team on branding projects, and wanted to share the incredible insights they have gotten.
If you run a business, or aspire to do so in the future, this episode is a must listen!
Tatum's links:
- Website: https://brandtcreative.co/
- Free Website Audit: https://brandtcreative.co/website-audit/
- Apply For Brand In A Day: https://brandtcreative.co/brand-day-application/
- Tatum’s IG: https://www.instagram.com/tatumbrandt/
- Brandt Creative IG: https://www.instagram.com/brandtcreative.co/
Josh and Alessandra's links:
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra talk about what it means to "be the change", the impact YOU will have on the world, and different ways to get started.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS to start your health and fitness journey
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra talk about the risks of waiting to take care of yourself. They detail the little things you can be doing each day to improve your health and fitness, and that waiting until you can do all the big things is a big-time mistake.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use Fit Coach Pros online coaching software: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the ways to gain the experience needed to truly benefit from mindful eating.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra talk about removing limiting beliefs, and how to unlock your super-human potential!
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss a newer trend in the fitness industry, exercise snacking, and how it should (and should not) be used.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the safety and guidelines of children starting to workout at a young age.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra announce HSA/FSA eligibility for SD Evolution's services, breaking down how all of that works for you!
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss what you need to be doing before you even consider taking supplements.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss how they kept their routines in check while on vacation at Disney, to keep energy levels high, get the most out of their time, and to be able to hit the ground running when they got back from vacation.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the rising cancer rates among younger people (below age 45), and some of the risk factors that may be associated with this trend.
FREE Insider Access to our daily tips and insights email list: HERE
FREE TOOLS
Anonymous Question Box
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the top 4 things that clients at SD Evolution struggled with this month, and how to fix them. We dive into:
-Working Mom Overwhelm
-Never-ending Weekend Events
-Stress from grief + lack of desire to workout
-Struggling to hit nutrition when you're underprepared
Anonymous Question Box
FREE Insider Access to our daily tips and insights: HERE
FREE TOOLS
LMNT Electrolytes: https://drinklmnt.com/ascutnik
In this episode, Josh and Alessandra discuss different types of events you can compete in. It often helps to have something to train for. Josh and Alessandra break these down and talk about they types of experiences they offer. If you miss having your competitive edge, this is your episode!
Anonymous Question Box
FREE Insider Access to our daily tips and insights: HERE
FREE TOOLS
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
In this episode, Josh and Alessandra discuss how moderation has become a polarizing concept across the industry, and why this is bad on both sides. They also show you how to identify your true moderation strategy, simplifying the road to achieving your goals.
Anonymous Question Box
FREE Insider Access to our daily tips and insights: HERE
More Free Tools
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
In this episode, Josh and Alessandra discuss becoming hybrid athletes, and how much cardio you can do without it impacting your gains!
Anonymous question box!
FREE Insider Access to our daily tips and insights: HERE
FREE GUIDES
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
In this episode, Josh and Alessandra discuss 5 things to do, and not do, to get "toned".
FREE Insider Access to our daily tips and insights: HERE
FREE GUIDES
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss what habits and systems are, as well as how to develop them, for ultimate success in life and business.
FREE Insider Access to our daily tips and insights: HERE
FREE GUIDES
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the top 5 mistakes they made as they started their health and fitness journeys.
FREE Insider Access to our daily tips and insights: HERE
FREE GUIDES
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss recent finding that 80% of Americans tested positive for a chemical found in Cheerios and Quaker Oats, that may cause infertility and delayed puberty.
FREE Insider Access to our daily tips and insights: HERE
FREE GUIDES
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
In this episode, Josh and Alessandra discuss the feeling unsupported or lonely on a path to personal development. They dive into finding communities in alignment with your goals, and how to handle having tough conversations with family.
FREE Insider Access to our daily tips and insights: HERE
FREE GUIDES
LMNT Electrolytes: https://drinklmnt.com/ascutnik
APPLY FOR COACHING
SDE Method app
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
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In this episode, Josh and Alessandra discuss the highs and lows of entrepreneurship, as they talk about how SD Evolution was created. This conversation will be especially helpful to those who are currently struggling in a journey of their own, whether it's in business or another area of their life!
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In this episode, Josh and Alessandra talk about the gap between a program and a lifestyle, and why you will never reach your goals until you understand the difference. They also drop a TON of helpful tips and insight all throughout this episode!
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Alessandra interviews Certified Sleep Specialist, Samantha Day to discuss all things baby sleep including:
-The truth about "sleep training" and cry it out
-How soon can you implement sleep habits with your new baby
-Is it ever too late to help a child learn how to sleep better?
-Tips to get your baby on a better sleep schedule
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In this episode, Josh and Alessandra talk about the biohacking craze in the Health and Wellness industry, and whether it is worth your time and effort to dive into certain trends!
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In this episode, Josh and Alessandra talk about the polarization within the health and fitness industry, and give their take on the Netflix documentary, "You Are What You Eat".
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In this episode, Josh and Alessandra talk about how to get off on the right food, overcoming common hurdles listeners have been asking about as they start their journeys in 2024.
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In this episode, Josh and Alessandra talk about why they typically do not like challenges, but have a very specific reason why they are launching their first one for the New Year.
get more info on the challenge HERE - we'll be sharing emails leading up to our start date on the 1st!
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In this episode, Josh and Alessandra talk about what to do when you DO get sick to minimize how long it takes to recover!
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In this episode, Josh and Alessandra discuss why people tend to get sick more often during the colder months, and what they do to stay healthy!
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In this episode, Josh interviews Dr. Jamie Kyei-Frimpong about spirituality, manifestation, and her experience with Ayahuasca and other psychedelics for healing!
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Article by Popular Mechanics referenced: Here
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In this epidsode, Josh and Alessandra answer YOUR questions about sauna use and protocols. This is a Q+A episode!
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In this epidsode, Josh and Alessandra discuss how investing during the TOUGH times pays off EXPONENTIALLY during the easy times. Most of the time, the end result is significantly better than if you started when things were easy.. And we have the client results to prove it!
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In this epidsode, Josh and Alessandra unveil the next FREE tool they will be rolling out to their audience! Moms, dads, and busy humans are going to be very happy about this one!
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In this epidsode, Josh and Alessandra go through our fundamentals of nutrition. These are the basic fundamentals you can apply directly to your regimen.
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In this epidsode, Josh and Alessandra talk burnout as they adjust to life with a newborn and raising TWO kids, while running their own businesses. They also discuss the value in going through adversity and how it has helped them grow to new heights!
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In this epidsode, Josh talks about where burnout comes from, and the things you can do to not only move past it, but thrive in the aftermath!
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In this epidsode, we are giving you the blueprint to improving your health and fitness! We breakdown the full SDE Method, and explain how to implement it in your life.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: A continuation on manifestation. How can focusing on what we WANT to feel like, get us to where we want to be?
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Cutting out the mental battle you go through before getting things done.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Vulnerability often gets in the way of doing great things, but not for the reason you might think. Learn how opening yourself up can allow you to take things to the next level.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Learn how your thoughts have a direct impact on your actions, and therefore your life, in a very powerful way.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Parenting is hard, but not taking care of yourself is only making it harder.
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In this epidsode, Alessandra details her birth story!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Delayed Gratification. What you choose right now has a direct effect on your goals, so which is more important to you?
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: The battle with yourself. Are you stacking wins or losses?
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: The only key to achieving your goals is to keep showing up.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Intrinsic vs external motivation. Which is more beneficial, and which is the reason you haven't reached your goals? Let's dive in!
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In this epidsode, we do a full run-through of the SDE Method app, and how it can help you build sustainable habits to change your life.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Avoiding getting lost in the grind and appreciating every moment of quality time.
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In this episode, Josh and Alessandra discuss the universal need to pay more attention to health and wellness. The norm keeps getting worse and worse, and all you have to do is look around the next time you're at the grocery store. So at the MOST BASIC level, what can we all do that takes little to no additional effort? How can we be better with active decision making? Let's dive in!
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Josh and Alessandra dive into the hot topic of creatine supplementation including what it is, why you should (or shouldn't) take it, HOW to take it and common myths!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Boredom with your process. If you change your plan every time you get bored, you will never reach your goals.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Scheduling your habits. You'll be amazed at how this improves your adherence.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Frustration due to feeling that you are working harder than the results would indicate. It's time to self-reflect.
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Josh and Alessandra dive into their behind the scenes lately with the chicken coop (RIP Nipples), and some outdoor projects that have led to a discussion on creating a supportive environment and how YOU can do the same....no matter what situation you're in.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Putting energy into positive situations. If we are going to put people on blast for negative encounters, we need to be putting the same energy into appreciating the good ones.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Removing the power in fear. What is the most simply way to do that? Let's discuss.
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There is TONS of mom content out there, so this one is for all the Dads! Pass it along to a soon to be Dad, or a seasoned Dad who needs some love!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Maintaining the practice. When you stop maintaining a practice, you do not maintain the result.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Appreciating each other's perspectives. We need to stop drawing lines in the sand.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: "I can do this," is a more powerful statement than you think.
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Josh discusses the recent news article that came out, detailing the correlation between long-term PPI use and dementia. He also discusses his experience with them, why he got off them, and how he stayed off them.
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Josh and Alessandra dive into some personal examples of adversity and how it's led them to success in different areas of their life.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: A cardio bank. Learn how this simple tool can help you improve your weekly cardio consistence!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Being on time. Show responsibility and respect to yourself and those you have made a committment to.
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This was a FAQ recently so we wanted to just have a little chat about how we approached baby leave with Kai + what looks different this time as two parents who both work from home!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Making sure your morning routine consistently sets you up for success.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Running through the finish line. A quick adjustment that will help you exceed your goals and expectations.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Challenge. Stop avoiding challenge and adversity, and instead use it to grow.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: You. You are strong, and we need more of you.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Enjoying life. We need something to look forward to daily!
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A fun episode today diving into our bucket list items ....and halfway through we gained a special guest 😂 Hope you enjoy it!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: How to get 1% better every day through MINIMAL changes, rather than trying to overhaul your life.. Which never works.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Nature. The stress relieving benefits are unmatched. So before you reach for that prescription, try taking an unplugged walk next to some trees on a daily basis.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Time. You will never get this time, this moment back. What are you going to do with it?
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Effort. You may not have full control over the outcome, but you always have control over your effort level.
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Josh and Alessandra walk you through what it looks like to own 2 businesses, work from home + have a high priority for health while raising a 4 year old. A recap of their current season!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Setting an intention to make the changes necessary to become the person we want to be.
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Functional Training is box jumps, burpees, bodyweight workouts and more....right? Josh and Alessandra dive into this topic and share the 3 categories of true functional training.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: The power of reframing. Shifting your mindset from "I have to" to "I get to".
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: A follow-up on our full episode discussing your children's health. If you haven't taken action yet, this is your reminder to start now!
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Josh and Alessandra dive into 3 of the most popular options when it comes to losing weight. Use this to figure out which is best for you!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Mental health. Like every other area of our health, our mental health requires consistent practice to improve.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Completing your objectives. Re-organize your task list to get things done.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Movement. This needs to be prioritized beyond just your workout, or you are likely to be falling into a sedentary lifestyle category (which is terrible for your overall health).
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Josh and Alessandra tackle a topic (with love) that will be hard to hear for some, but is an absolutely necessary conversation to be had.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Accountability. Take promises to yourself as seriously as you take promises you make others.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Gratitude. We often underestimate the power of being grateful for what we DO have in our lives. Learn the power of becoming grateful, and the impact it has on our mood, and overall view on life.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it.
Today's conversation: Prioritizing Mindfulness. Happiness exists in the present moment. If you're chasing it, you'll never find it. Happiness does not exist in a material object, a new relationship, or a new phase of life. You must find it within yourself right now.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Prioritizing YOUR health and fitness. You will have more to give everyone else when you are taking care of yourself.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Habits are the cheat code to achieving your goals. Homework after this talk, come up with 3 of your own!
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Stop settling. If something isn't as good as you would like it to be, put in the effort to make it better.
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Welcome to the morning meeting. We will be using these short episodes to set an intention for each day. The point is to help you create clarity. Don’t just listen to this conversation, take action on it. Today's conversation: Leadership- how to lead in your life, regardless of your roles.
Josh and Alessandra answer some listener questions that come up often including:
-The deal with sodium and is it good or bad for you?
-Fat loss plateaus
-Pre + Postworkout Nutrition
-Best time to workout
-Favorite athletic clothing
-What's included in our fitness app
-Birth control to prevent more pregnancies?
-How to get back to balance after 2 pregnancies
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Josh and Alessandra dive into the top 5 things you should be focusing on if you want to see body composition changes.
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Josh and Alessandra provide a different (and probaly unpopular) perspective on "exercise shouldn't be a full-time job". You're not going to want to miss this one 👏
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Josh and Alessandra dive into the benefits of sleep for fat loss/muscle gain, their top tips to get better sleep + a discussion on sleep for busy parents of big kids or parents of babies!
Grab a free sample pack of LMNT Electrolytes
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Josh gives a recap of Tough Mudder weekend, what transpired, physically and mentally, and if that lit a fire for something more!
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Alessandra leads us on a solo episode to discuss things she's done different in this pregnancy compared to her first pregnancy with Kai.
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Alessandra and Josh dive into the topic of navigating seasons of transition with the transition of school to summer coming up for many clients + parents!
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Josh and Alessandra dive into what it actually takes to implement long-term strategies with your health and fitness including a chat about popular "hard" methods 👀
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Get your Fiber Cheat Sheet HERE!
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Josh and Alessandra dive into the ever so popular topic of the scale. Are you using it correctly? What else can you focus on when it's not cooperating? We're here to help.
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Our clients are buzzing about summer and social events, so we figured it would a great opportunity for us to share our top 5 tips to help you navigate them while keeping your health and fitness goals at the forefront.
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Josh and Alessandra dive into the pros and cons of having a home gym vs going to a commercial gym.
Gym Tour: https://www.youtube.com/watch?v=yqxrzAEb1yA&pp=ygUcYWxlc3NhbmRyYSBhbmQgam9zaCBob21lIGd5bQ%3D%3D
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Josh and Alessandra dive into food quality, making food taste better + how they personally eat to give you some fresh ideas! Healthy food =/= boring food!
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Our answer might surprise you 👀
ALL THE THINGS ⬇️
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Josh and Alessandra chat about why lately they've been leaning more into experiences > things in just a real, raw + honest conversation.
Follow Alessandra on IG: https://bit.ly/3SBpB1X
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App link + coaching info:
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Amazon favorites, links + everything else:
https://msha.ke/alessandrascutnik/
We guarantee at least ONE of these is something you haven't considered yet 👀 Alessandra and Josh dive into the topic of daily movement a bit more, and offer some real client solutions to more steps in a way that makes sense for you!
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Alessandra joins you on a solo episode sharing some highlights from her C-section with Kai, what she's learned since then and why she is shooting for a VBAC for baby 2!
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Josh and Alessandra dive into the importance of investing in yourself and WHY that makes a difference when it comes to reaching your goals.
Join the FCPA Waitlist
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Josh and Alessandra discuss the purpose of exercise aside from fat loss and why it's important for EVERYONE 👏 With some ideas on what else you can focus on!
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CPPC Alessandra brings you through a solo episode discussing a lot of the HOT topics with pregnancy and lifting. What CAN you do? What’s off limits, what are doctors still not getting right?
JOIN THE EMAIL LIST FOR MORE EDUCATIONAL CONTENT
NEW STUDY ON PREGNANCY + HEAVY LIFTING
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Alessandra and Josh have a conversational episode discussing a few stories and personal experiences involving the mindset of "I can't".
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Discussed in this episode:
- How many days/wk do you lift?
- Thoughts on cold shower post-workout
- Would you recommend cold showers when on your period
- Difference between IIFYM + flexible dieting
- As a busy mom, I can get to the gym 3x/week. Best split?
- Oura ring shows minimal recovery- do you workout still?
- Do you need to bulk to gain muscle?
- Ballpark pricing for 1:1 Coaching
- What to do when tracking macros is triggering?
- Fastest way to build immunity back up?
- What is your view on salt?
- Importance of tempo when lifting?
- Is a deficit created by eating less or moving more
- Very little sleep due to baby- how to know if I should lift, walk or get rest?
Follow Alessandra on IG: https://bit.ly/3SBpB1X
Follow Josh on IG: https://bit.ly/3JLhMTc
App link + coaching info:
https://evolve.sd-evolution.com/
Amazon favorites, links + everything else:
https://msha.ke/alessandrascutnik/
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Pregnancy After Loss Book: https://amzn.to/3YJauFB
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Josh and Alessandra are back to talk about alcohol, why + how they live a sober life and challenges they've faced from doing so!
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Josh and Alessandra dive into the benefits of more MOVEMENT throughout your day + how you can implement them starting asap.
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Questions answered in this podcast:
- How do you manage unpredictable sleep with small kids
- Why are seed oils “bad for us” but seeds are good for us
- Is creatine safe to use while breastfeeding
- What are your thoughts on using pregnancy as a bulk phase
- How to know if you should cut or bulk first
- Can small workout “snacks” 5-10 minutes here or there be as effective as one big workout
- Minimizing saturated fats and daily recomendations?
- Protein rich snacks
- Fav Costco finds/grocery item must haves
- Tips to hit water intake daily
- Favorite fiber foods
- Tracking triggers my binge eating habits bc I restrict. How can I learn to have a health Relationship with food and reach my goals? I focus on protein + veggies but snack in the evenings
- What app do you use to track food?
- Is 12 weeks too long to stick to one workout program? I hear do it for at least 4 weeks
- Fitness and affects on libido pros and cons
- Working out with your cycle
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Josh and Alessandra dive into the top 5 things their most successful clients do. Can you check off this list?
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Josh and Alessandra dive into a different kind of "cleanse" that will actually benefit you in 2023 😊
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Josh and Alessandra give you all the details you need to make LASTING change in 2023 🥳
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An exciting announcement from Alessandra and Josh and the NEWEST member of Team SDE.
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Josh and Alessandra spin-off last week's episode with some actionable steps to improve your health and longevity as well as a discussion on why the current medical system (generally speaking) ain't it
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Josh and Alessandra dive into the recent hype behind people using diabetes injections for weight loss. Is it worth it? What are the consequences? Find out our take in this episode!
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Josh and Alessandra dive into dopamine in today's episode and Josh shares how being more mindful of dopamine hits has impacted his life in the short-term. They also discuss how this can be applicable to our children + some things they are focusing on with Kai!
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Josh and Alessandra dive into the MOST important part of your training- recovery. Learn from their experiences and understand how you can help your body recover better without dishing out money on things like supplements :)
Follow Alessandra on IG: https://bit.ly/3SBpB1X
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Train with us in our app: SDE Method App
https://evolve.sd-evolution.com/
Amazon favorites, links + everything else:
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Alessandra and Josh dive into the topic of social media since that is the sole reason why they have two very successful businesses. Listener q+a is at the end of the episode!
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Alessandra and Josh dive into the topic of social media since that is the sole reason why they have two very successful businesses. Listener q+a is at the end of the episode!
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Josh and Alessandra take a listener request to dive back into the topic of meditation this week!
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Josh and Alessandra take a listener request to dive back into the topic of meditation this week!
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Josh and Alessandra dive into the topic of how you environment impacts your habits and goals with some helpful tips to help you take action this week!
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Josh and Alessandra dive into the topic of how you environment impacts your habits and goals with some helpful tips to help you take action this week!
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Josh and Alessandra dive into 3 common areas of struggle with nutrition that they have been through personally and see with MANY clients
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Josh and Alessandra dive into 3 common areas of struggle with nutrition that they have been through personally and see with MANY clients
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Josh and Alessandra dive into the topic of mental health, what they have done to focus on and improve each of theirs, and a few takeaways for you!
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Josh and Alessandra dive into the topic of mental health, what they have done to focus on and improve each of theirs, and a few takeaways for you!
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Josh and Alessandra dive into a very common misconception when it comes to coaching and what you can expect when working with a quality coach to gain that long-term success.
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Josh and Alessandra dive into a very common misconception when it comes to coaching and what you can expect when working with a quality coach to gain that long-term success.
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Our first podcast guest (for the first 3 minutes) is none other than Kai Ezekiel Scutnik! After that Alessandra chats with you about how they have focused on health and wellness within their parenting, what nutrition and meals look like for Kai + how to introduce exercise in a healthy way.
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Our first podcast guest (for the first 3 minutes) is none other than Kai Ezekiel Scutnik! After that Alessandra chats with you about how they have focused on health and wellness within their parenting, what nutrition and meals look like for Kai + how to introduce exercise in a healthy way.
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Josh and Alessandra both started some new personal fitness goals in the last month and discuss how they're adapting them to fit their life, ensure recovery is optimal + what their training routines look like!
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Josh and Alessandra both started some new personal fitness goals in the last month and discuss how they're adapting them to fit their life, ensure recovery is optimal + what their training routines look like!
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Josh and Alessandra drop some truth bombs about why you can't seem to nail down consistency in the long-term and how to finally get there.
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Josh and Alessandra drop some truth bombs about why you can't seem to nail down consistency in the long-term and how to finally get there.
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Josh and Alessandra dive a little bit into relationships in this mini episode and how something they have been working on can bleed into all aspects of your life, work and interactions.
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Josh and Alessandra dive a little bit into relationships in this mini episode and how something they have been working on can bleed into all aspects of your life, work and interactions.
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Alessandra hops on solo tonight to share their secondary infertility journey in depth, fully real + raw. Stay tuned for a part 2 with Josh.
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Alessandra hops on solo tonight to share their secondary infertility journey in depth, fully real + raw. Stay tuned for a part 2 with Josh.
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Josh and Alessandra discuss seasons of change with their current life transitions and how YOU can apply a few simple things to your life to ensure you can stop stopping and re-starting your health and fitness goals.
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Josh and Alessandra dive into what life has been like running 2 businesses and raising 3 year old Kai with minimal childcare. For all the non-parents out there, there's some great advice in this one for you about navigating transitions of any kind!
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Josh and Alessandra dive a little into their business in this podcast, sharing some of their favorite books, and how they have separated both businesses from a lot of others in a packed industry.
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Josh and Alessandra dive into all things fat loss in this episode, with a ton of other tidbits related to training + overall health.
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Josh and Alessandra dive into answering some more of your common training + nutrition questions.
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Everything you asked about cold showers + cold water therapy. The what, the why, the how!
IG mentioned in the episode: Josephine Worseck
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Alessandra + Josh tackle the ever so popular question: Can you look good AND feel good at the same time? Does it have to be one or the other?
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Our email: FitnessTeam@sd-evolution.com
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Alessandra and Josh dive into their individual daily practices that have added immense value to their lives.
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Alessandra and Josh dive in to 5 aspects of health that will change your entire life- no matter where you're starting from and why it's about so much more than training and nutrition. APPLY FOR COACHING
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Alessandra and Josh discuss their past investments into their business + how doing so allowed them to grow their company to where it is today.
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Alessandra and Josh dive into the method of reframing and how you can use it towards anything you do in life.
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Alessandra and Josh dive into the topic of living a healthy lifestyle, how to achieve the ultimate success in this area and KEEP it long-term.
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Josh and Alessandra and back with another episode this week discussing the ever so popular topic of consistency. What does it REALLY mean to be consistent? How to navigate your goals without stopping them when life gets hard? All things we talk about in this episode. Enjoy!
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Video version of this podcast
Josh and Alessandra are back (in their new house!! slight echo will be gone as soon as the rug comes in 😉 ) with just an open and honest episode about this past month's struggles with fellow business owners and a take-home message for you. APPLY FOR COACHING
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
Our vlog channel
Video version of this podcast
Josh and Alessandra discuss strict diets, flexible dieting, what about strict dieting works & should you track macros forever.
APPLY FOR COACHING
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
Our vlog channel
Video version of this podcast (on hiatus until February)
APPLY FOR COACHING
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
Our vlog channel
Video version of this podcast (on hiatus until February)
**We are working with new mics in this episode! Please bare with us as we figure them out 😂
APPLY FOR COACHING
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
Our vlog channel
Video version of this podcast (on hiatus until February)
Josh and Alessandra dive into business in this one. Some stories from the early business days, what has worked well, what has not worked well and the one defining factor of how to close more sales.
APPLY FOR COACHING
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
Our vlog channel
Video version of this podcast (on hiatus until February)
Josh and Alessandra discuss health coaching + how they define it (which may differ from what you're expecting)
APPLY FOR COACHING
Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE
Alessandra's Instagram
Josh's Instagram
Our vlog channel
Video version of this podcast (on hiatus until February)
A little truth bomb quick hitter episode today. Enjoy!
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Alessandra and Josh break down highly common training mistakes that are keeping you from seeing progress.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Everything you might be curious about if you saw our videos in the cold tub!
Wim Hof Book: https://amzn.to/3EuPDwk
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Josh and Alessandra dive into another quick hitter episode all about the commitments you make to yourself. Listen, learn, + implement.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Alessandra and Josh take a quick dive into balancing nutrition with the holidays and Josh teaches us all a new term "pie mess" LOL. Enjoy!
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Josh dives in for a short solo episode with a very important message.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
How we started our business, plant-based diets, transitioning from working for someone to working for ourselves, how to stop over-thinking and dealing with anxiety and depression... this one hits it all!
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Another quick hitter episode to finish this week ALL about how complaining impacts your entire life and what you can do to create positives in those difficult situations instead. LOTS of golden nuggets in this one, can't wait for you to hear it!
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
On this week's episode, Alessandra and Josh discuss 5 things you can start implementing to win the day, every single day. They share things that they implement and discuss how you can start doing the same.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Alessandra and Josh discuss one simple reason why a LOT of people struggle with nutrition. Quick, to the point and many takeaways for you to reflect on regarding your own nutrition journey.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Josh and Alessandra dive in this week to discuss why health matters, especially during a global pandemic and how you can start improving your health in 9 simple ways today.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Josh and Alessandra dive in this week talking about taking action on something versus talking about it. The topics of business + social media dominate this one, but many applicable concepts to the world of health and fitness as well.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
In this episode, Josh and Alessandra discuss 7 common reasons why your goals aren't being reached that actually aren't just about macros or training programming.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
In this episode, Alessandra and Josh dive into the 4 phases of dieting, what they mean, when to do them, common mistakes we see being made in each and our experiences going through them. A must listen for anyone who has been chasing fat loss forever!
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Josh and Alessandra dive into mindset this week. They discuss what it takes to be successful, how to recognize when you're in the victim mindset + share a few stories about different mentors and role models that have impacted their success.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Episode 3 is diving into nutrition! We discuss our personal core values when it comes to nutrition, how that has shifted over the years, what you can do today to start noticing a difference with your nutrition as well as some important things we have clients track in regard to their nutrition.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
Episode 2 is all about parenting: how we do it, how it's changed during the pandemic & current struggles of living back with our parents while we build our house.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
We're back! We've missed you guys and know it's been quite a while so here's the update on us, on this podcast and what you can expect moving forward.
Follow along with us on:
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
YOUTUBE: Alessandra and Josh (vlog channel), SD Evolution (video versions of this podcast and fitness content)
WEBSITE: www.sd-evolution.com
In this episode, we discuss the pros and cons of working out at home compared to the gym, as well as the different tiers of equipment to make your home gym perfect!
Follow along with us on:
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution
YOUTUBE: Alessandra and Josh
WEBSITE: www.sd-evolution.com
In this episode we discuss alcohol as Josh and I have both been living alcohol-free for 7 years.
Books:
We Are The Luckiest by Laura McKowen
Quit Like A Woman by Holly Whitaker
Follow us on Instagram @sd_evolution
Josh: @joshscutnik
Alessandra: @alessandrascutnik
Alessandra discusses her own pregnancy and postpartum journey as well as what to aim for regarding training and nutrition goals as well as how to adapt your mindset to an evolving body.
SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution @fitcoachpro
http://sd-evolution.com
Youtube:
Vlog Channel: http://youtube.com/alessandraandjosh
Video version of this podcast: https://youtu.be/0FXpM3v9hJU
In this episode, we answer the questions you submitted to us regarding your health and fitness journeys. We discuss nutrient timing, how to start tracking macros, most effective training splits and more!
Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode, we discuss the client portal we use to run and build our business, when we're going to be releasing it to other coaches, and how to look for/become a great coach!
Link to sign up for portal updates:
https://view.flodesk.com/pages/5ec2a7a7434b1b00269102fa
Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode, we discuss how to safely return to the gym, and what effective programming should look like as you transition back to your normal routine. How do you maximize your progress post-pandemic? Tune in to find out!
Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode we discuss the importance of biofeedback. We teach you how to listen to your body and gauge progress from both sides of the spectrum, both external (aesthetic) and internal (biofeedback).
Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode we discuss having our first child, what our training and nutrition look like post-baby, how we are adjusting to running a full-time business while working at home with a baby, and how our relationship has been impacted.
Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode, we go over 5 simple tips that you can add to your daily routine to improve your mindfulness and increase positivity. These are two huge factors in improving your quality of life!
Book mentioned: Atomic Habits, by James Clear
Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode, we teach you how to build your own training and nutrition program! Whether your goal is to gain muscle or lose fat, we talk about the building blocks of program design here. Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh or on our WEBSITE: www.sd-evolution.com
In this episode, we talk about what success is made up of. Whether you are focusing on health and fitness, building a business, or ANY other goal, success requires the same tools. Listen in and find out what they are! Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh, or on our WEBSITE: www.sd-evolution.com
In this episode, we talk about MINDSET! This is such an underrated topic and is the reason we start and stop working toward our goals over and over again. We will discuss what to do to put yourself in a position to be successful BEFORE you even start! Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh, or on our WEBSITE: www.sd-evolution.com
In this episode, we discuss how to keep working toward your goals during the holidays. Learn the steps to stay on track while enjoying time with your friends and family! Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh, or on our WEBSITE: www.sd-evolution.com
Welcome to the podcast! In this intro episode, we discuss topics we'll be covering in future episodes, who we are, what we do + how we can help you live healthier and happier. Follow along with us on SOCIAL MEDIA: @joshscutnik @alessandrascutnik @sd_evolution YOUTUBE: Alessandra and Josh, or on our WEBSITE: www.sd-evolution.com