Bodies By Design Radio: Recent Episodes
Fred & Donovan
A podcast all about powerful body transformation, simple nutrition, and real stories from people living fit in the real world.
Have you ever returned from a vacation feeling fat, lethargic, and completely out of shape?
It doesn’t have to be that way.
In this episode, Fred and Donovan talk about their recent vacations and break down 3 Keys to Staying Fit On Vacation.
If you ever plan on taking another vacation and want to keep you fitness, body, and health on point, listen to this episode.
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Over the past 21 years we've seen many people struggle with how to track their progress in a way that empowers them.
Instead of empowerment, the moments stepping on the scale and frowning at the mirror take a mental toll.
It doesn't have to be that way.
In this episode, Fred and Donovan break down 4 Ways to Track Your Progress.
Progress and results show up in many ways on your fitness journey.
Are you recognizing them?
This episode will help you.
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Have you ever considered how your entire lifestyle is contributing to the body you have, the energy you have, and the overall results you're getting?
In this episode, Fred and Donovan break down what your lifestyle has to do with it all.
You'll learn 2 powerful obstacles that are challenging you and 2 powerful avenues of change that you can begin engaging in right now.
If you want to take your power back and be in control of your lifestyle (and results), be sure to listen to this entire episode.
Sharing it along to your network... well, that gives you bonus points (karma style).
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Do you experience pain in your body when you workout; or in life in general?
Does it feel like there's always something nagging you?
It can be very frustrating so let's address it.
In this episode, Coach Donovan and Dr. Morgan Riggins dive into the Top 3 Pain Points of Gym Goers and How to Overcome Them.
These tips that Doc provides are actionable, meaning you can begin doing something about your pain right now.
If your pain persist longer than a week, it may be time for you to see a provider that can take a deeper look at the root cause of your discomfort... and Dr. Riggins is a fantastic choice.
You can find out more about her at:
Her website: Opal Movement Therapy
Her Instagram: @OpalMovementTherapy
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Is your household full of harmful chemicals?
Your food? Your hygiene products? Your cleaning supplies?
Do you even know?
Even if you think you do, prepare to have your mind blown.
In this episode, Fred and Donovan, introduce you to 2 powerful apps that make really simple for you to Make the Right Choice for Your Health, and the health of your family.
There are so many surprising and unhealthy ingredients filling up every area of our lives.
With these 2 apps, you can begin eliminating as many harmful ingredients as possible, which will effect your overall ability to have greater health and fitness results.
If you have a desire to live as clean as possible, in every area of your life, be sure to listen to this entire episode.
==
Referenced apps:
YUKA
THINK DIRTY
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You want to get in better shape in 2024; right?
Lose some inches. Fit into those clothes. Look better naked.
All of this comes down to losing body fat.
Can you think of all the reasons why you would want to have less unnecessary fat on your body?
In this episode, Fred and Donovan break down 5 Benefits of Losing Body Fat that you may have overlooked.
If reaping the rewards of having less body fat sounds good to you, listen to this episode.
Be sure to share it along to a family member, friend, co-worker, or neighbor.
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You ever notice how you workout less during the holidays than you do the rest of the year?
Why does that happen?
It may not be what you think.
In this episode, Fred and Donovan break down the #1 reason workouts can become non-existent during the holiday season, and what you can do about it.
We also share our highs and lows of 2023. There we're several.
Enjoy this last episode of the year and we'll be back on the air in January 2024.
Thank you for all your support.
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Do you really know all the great things you're capable of in this life?
Do you often find yourself doubting YOU and your own abilities?
Are you holding yourself back?
In this episode, Fred and Donovan talk about some personal examples of how they've surprised themselves in their lives.
They also give a couple of client examples that resulted in emotional breakthroughs.
If you know it's time for YOU to breakthrough and surprise yourself, give this episode a listen.
Then, go live it up and take some surprising action.
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We recently had a friend pass away. His name is Jamey Levels.
We all went to high school together.
Him and Fred went on to be roommates and play college football together.
Just last year we were all dancing together at a birthday party.
Now, he's no longer with us in the physical world.
His passing, and the sermon the preacher gave at his celebration of life, inspired this episode.
In it, Fred and Donovan share a couple of fond memories of Jamey and the powerful message we're left with.
This was an impromptu podcast session that we felt inspired to share with you so YOU can feel inspired to live fully today.
We all have an appointment so make today count.
Peace and love!
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Crash diets. Starting and stopping. All or nothing.
Keep treating your fitness, weight loss, and health journey this way and you're sure to set yourself back a little further every year.
Eventually getting to the point of extreme desperation; or asking, "Why bother?"
It's time for a new approach that's all about changing your personal philosophy to your lifestyle.
In this episode, Fred and Donovan break down 3 Lifestyle Obstacles (mindsets) that may be holding you back.
You'll also receive some actionable tips about WHAT YOU EAT and WHAT YOU DO.
If you're ready to take a longevity lifestyle-based approach to your health and fitness, be sure to take notes during this episode.
And don't forget to hit that like and share button.
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Have you ever gone on vacation and gained weight?
You let your guard down, ate all the food, drank all the drinks, and before you knew it, you were feeling puffy and lethargic.
Then, you return from vacation feeling like you need to recover from vacation.
This is most of society's blueprint. It doesn't have to be this way.
In this episode, Fred and Donovan break down 6 powerful tips that you can use to maintain your weight while on vacation.
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Many people who come across Bodies By Design and ask the question, "Why do clients stay with you for so long?"
It's a question we hadn't really considered until a few weeks ago.
We've long understood that what we have going on at Bodies By Design is very special. It's a true fitness family.
We spent the last few weeks brainstorming why people stay with us for so long.
It came down to a few key things.
In this episode, Fred and Donovan break down the reasons.
Whether you're someone looking for a coach (or gym to train in), or a trainer wondering how to build a thriving business, the insights in this podcast will be helpful.
Enjoy.
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Would you like to get higher quality sleep?
Ever wake up feeling tired and lethargic?
High quality sleep is the #1 recovery agent for body, mind, and spirit.
Without good sleep, you can feel like your dragging yourself through mud every day.
In this episode, Fred and Donovan dish out 7 powerful tips that will help you sleep better.
When you start getting that great sleep, it's like a whole new world opens up for you.
If you've ever wanted to dial in your sleep, be sure to listen to (and take action on) these sleep tips.
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This is part 2 of a 3 part series covering:
- Consistency
- Nutrition
- Sleep
If you've ever struggled with your nutrition it's very likely you've tried to move too fast, and/or overcomplicated things.
It's easy to do.
In this episode, Fred and Donovan offer up 5 foundational diet rules that will simplify how you make changes to your nutrition.
Simple nutrition tweaks can have a major life-long effect on your health, body, and mind.
If you're ready to lay a solid foundation for your nutrition game, this episode is for you.
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A lack of consistency is the #1 reason why you won't achieve any goal that you set for yourself.
When you become consistent at taking the right actions, you earn the right to reap the reward it brings.
Without it, you send yourself spinning on this endless cycle of start, stop, start again.
Are you ready to break that cycle so you can finally achieve your fitness and body goals?
In this episode, Fred and Donovan lay out a simple, yet powerful, 3-step framework for you to establish consistency.
It really is the missing link.
If you're ready to win the consistency game, listen all the way to the end... and take notes.
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Are there any changes you want to make in your life right now?
We're here to argue that change can happen in an instant.
This goes against the popular notion of, "Change takes time"... months or even years.
In this episode, Fred and Donovan break down The Power of Change.
You'll hear 3 powerful beliefs, from Tony Robbins, that will help you frame change in a new way.
If you're excited to make some changes in your life, this episode is for you.
Don't forget to share it along to the people you love.
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The greatest gap in human history is the gap between knowing and doing.
You know you need to drink more water. Are you doing it?
Even if you are, there's likely some things you're taking for granted when it comes to the connection between hydration and your health.
Did you know water aids in disease prevention?
Drinking 8 glasses a day has shown to reduce your chances of colon cancer by 45% and bladder cancer by 50%? (mind-blown)
In this short, action packed, episode, Donovan and Fred go deep on how water can not only help your health and fat loss, but also give 5 powerful tips that will help you start drinking more water today.
If you know it's time to step up your water game, don't miss this podcast.
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It's easy to get overwhelmed and try to do too much on your journey to live fit.
We've found that doing too much is the fastest way to achieve BURNOUT.
In this episode, Fred and Donovan share 7 power tips that you can start using right now to create a successful fitness journey.
If you're looking to get fit, and stay fit, be sure to listen to this episode now.
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You have goals you'd like to reach in 2023; right?
That's a beautiful thing. Your goals give you a direction to take your energy in.
The problem is, it's easy to run out of energy and let your goals slip away... year after year.
In this episode, Fred and Donovan share their Top 3 themes and goals for 2023.
The way they explain their themes and goals will help you narrow down which goals you really want to achieve.
The more you narrow them down, the more space and energy you'll have to focus.
If you want to know how to achieve your goals in 2023, without getting overwhelmed, listen to this episode and take action on making your goals really matter.
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The holidays are here and you're likely stressing about your weight, the way your body is looking, and how you're continuing to repeat the same cycle every year.
Even with the dysfunctional habits you keep repeating, you still have a deep desire to transform your body and mind.
We're here to help.
In this episode, Fred and Donovan have compiled a list of Successful Transformation Tips that have come straight from the mouth's of their clients.
All transformations are different. All results are different. The principles remain the same.
Have a listen to this list of powerful tips, take action, and get results.
The time to start is now. Don't wait for the new year to get here.
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Have you ever found yourself gaining weight during the holidays?
Are you gaining weight right now?
If you continue to follow your habitual patterns, you're going to continue to have the weight gain struggle.
It doesn't have to be this way.
In this episode, Fred and Donovan break down some valuable tips to help you avoid gaining the dreaded holiday pounds.
You can come out of the holidays in better shape if you take action on these tips right away.
Have a listen and share along to your family and friends.
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Are you playing the short or long game when it comes to your fitness and body?
They are VERY different approaches.
In this episode, Fred and Donovan break down The Short & Long Game of Fitness.
If you want to be fit for as long as you live, without falling into desperate tactics and hating your body, this episode is for you.
If you're looking for a committed fitness family and a Coach to keep you accountable to the long game, visit us at: Bodies By Design
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Are you struggling with your weight loss? You're not alone... but you are responsible. We want to help you jumpstart your weight loss results using 7 timeless principles that you can put into action right now. In this Episode, Fred and Donovan go deep on Why You're Not Losing Weight. If you're thinking these principles seem obvious and I already know this stuff, that may be a large part of the problem. The greatest gap in human history is the gap between knowing and doing. We're on a mission to help you close that gap so you can win with your weight loss. Dive in and take action.
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Most people are under the misconception that fit people work abnormally hard and spend most of their lives deprived in order to achieve their amazing bodies.
Nothing could be farther from the truth.
Here's a little secret...It's not hard to get and stay fit. You already know exactly what to do. It's not about abnormally hard work and deprivation.
It's all about boundaries.
In this episode, Fred and Donovan break down a plan you can put into action right now to Create Freedom through Self-Imposed Fitness Boundaries.
You'll hear 3 powerful tips and 3 powerful questions that you can do something about, today.
Tighten up your boundaries and change your life.
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Most people want to lose weight. They fixate on the scale and desperately cling to hope that the number will be smaller today.
Some people want to gain muscle. They flex in the mirror after working out for a week and decide this just isn't working for them.
And then there's those that are in-between those 2 extremes.
The problem is, when you're in the chaos of your own journey, it can be easy to miss all the rewards and results that happen... when you stay consistent to valuable behaviors.
In this episode, Fred and Donovan highlight 21 Rewards of Exercise that are hard to see.
When you become aware of these 21 rewards, and give them the attention they deserve, your fitness journey becomes more enjoyable.
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Your mornings may be hectic, the alarm may not go off, or the kids may not seem hungry first thing after waking up.
Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don't eat breakfast on a regular basis.
Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day?
In this episode, Fred and Donovan give you tips on how to think about Healthy Kids Breakfast.
If you have kids and you want them to be more focused without their energy crashing throughout the day, enjoy this episode.
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Ever go on a vacation, eat and drink all the things, only to return feeling less than healthy with a puffy body, achy joints, and a slight hangover?
Raise your hand high. We're raising ours.
It doesn't have to stay this way.
In this episode, Fred and Donovan breakdown your 5-Step Vacation Recovery Plan.
If you're ready to be armed with simple actions that move you past that vacation blues, and back on track with your fitness goals, this episode is for you.
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These days it takes more than an apple a day to keep the doctor off your back.
The good doc is going to pester you about your blood pressure and cholesterol levels - apple or not.
And who can blame him/her?
According to the American Heart Association, nearly 110 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. And these numbers grow every year.
So what do you do? Pop a pill and try not to think about it? Or maybe you don't even bother to have your blood pressure and cholesterol checked – what you don't know can't hurt you, right?
Whether you've had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky - many people are unaware of the danger lurking in their own arteries.
In this episode, Fred and Donovan break down The Ultimate Prescription for Life.
You'll also learn about:
- High blood pressure and cholesterol levels
- The difference between HDL and LDL when it comes to cholesterol
- How exercise effects your cholesterol
If you care about your longevity and staying control of your health, give this episode your attention.
You'll be glad you did.
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The COVID Pandemic shook the world and made it unrecognizable for years.
What if there's been another pandemic when it comes to the makeup of our bodies?
Well, there is and you need to know about it.
In this episode, Fred and Donovan break down The Great Fitness Pandemic and 6 tips on how you can avoid it.
If you're committed to your longevity and health, make sure you tune in now.
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It’s hard to believe it, but we are nearly half way through 2022 and time is not slowing down.
You had big goals at the beginning of the year to get healthy and finally shed the unwanted weight that crept on during Covid.
We have a question for you: Have your weight loss results stopped? Or never got started?
In this episode, Fred and Donovan break down 5 Tips to Get Back On Track With Your Lifestyle.
There's a theme for success in this episode. Let's see if you can catch it... and then take action on it.
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Your weight loss journey is likely being hijacked by some things in your life that have gone unaddressed.
Most people are on a journey to transform their body in some way or another.
While you're giving effort to your transformation, the rest of your life is also calling for your attention.
It can get overwhelming and have a dramatic effect on if you're getting the results you're looking for; or not.
In this episode, Fred and Donovan discuss the 5 Silent Killers of Weight Loss.
These things aren't easy to talk about, which is exactly why we need to talk about them.
Let's dive in.
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These days you can't go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it's going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
In this episode, Fred and Donovan debunk 5 Outrageous Weight Loss Myths that people still continue to believe.
If your health and fitness journey matters to you, and you want to avoid some of the powerful marketing traps, you'll enjoy this episode.
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"I don't have the time."
How many different things have you used that statement for in your life?
It's a very common statement and you aren't the only one using it.
When it comes to your workouts, saying "I don't have the time" can turn into days, weeks, months, and even years of skimping on your physical activity.
It's a slippery slope that we don't want you to go down.
In this episode, Fred and Donovan break down 3 Simple Ways to Make Time for Your Workouts.
If time is tight for you, and your physical activity is important to you, be sure to listen to this episode...
...and then share it along to someone else that you know is tight on time.
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Weightlifting isn't just reserved for bodybuilders and the aesthetically obsessed.
Now more than ever, it's become apparent that if you have a desire to be more capable in every area of your life, lifting weights is one of driving forces in getting you there.
If you're still thinking that lifting weights will make you big and bulky, think again. That requires a whole lifestyle of overfeeding yourself and living to train, instead of training to live.
In this episode, Fred and Donovan offer up 9 Powerful Reasons to Make Lifting Weights Part of Your Life.
At the end of the episode we talk about the movement evaluation that we put every one of our clients through to be sure they are ready to lift weights.
Be sure to listen all the way through for a word of caution, so you can arm yourself with important knowledge before seeking coaching for your weightlifting journey.
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You have a desire to be the fittest and most confident version of yourself.
There are 5 underlying forces that keep creating resistance on your journey to do just that.
In this episode, Fred and Donovan break down the 5 Problems Plaguing Your Fitness Journey.
When you hear these, you'll realize you have complete control to begin making a shift in these TODAY!
Have a listen, take action, and get a little bit better today. You deserve it.
Check Out Bodies By Design in Pflugerville
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As the years continue to cycle through, you keep making plans to be more organized, be more fit, and focus on controlling what you can control.
Every year, you vow to be better because you're a human... and all humans desire increase in their lives.
Increased happiness. Increased health. Increased finances.
No matter how dialed in and focused you get, chaos finds its way in.
Can you relate?
In this episode, Fred and Donovan break down 5 types of chaos that we all face on a yearly basis.
You'll also hear them talk about how you can win and stay consistent with your mission when the chaos shows up.
If you ever have any chaos that enters your life, this episode is for you.
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Do you know someone who has dabbled with diet pills? Have you taken them yourself?
Let's be honest for a moment. You've seen the advertisements for weight loss pills. You know, the ones with those amazing before and after pictures that make you wonder to yourself...do they really work?
In this episode, Fred and Donovan break down the 3 categories of diet pills and how they work (or don't).
There's a world full of people who have lost weight and achieved their goals through properly structured training and nutrition.
What about supplements? Once your nutrition is good, then there are only a few key supplements that you might want to consider. You'll hear about them in this episode.
Don't allow the "big industry" to prey on your desperation to lose weight.
Instead, keep the power in your own hands and be willing to do the work. That's the ultimate magic pill.
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Did you feeling reluctant to create New Year’s Resolutions for 2022?
We don't blame you.
The human tendency is to come out of the gate with grand plans, not remembering that to fulfill those plans you have some uncomfortable work to do. Most can only sustain that discomfort for a short period of time.
How about we keep things simple this year?
In this episode, Fred and Donovan break down 7 simple resolutions that you can put into action to become a little bit better every day.
If you like things simple, you'll like this episode.
Happy 2022. Let's crush those meaningful goals.
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The holidays are a time of giving, joy, and family.
Without having your discipline dialed in and protecting your environment, the holidays can also be an excuse for why you pack unwanted pounds onto your body.
We don't want that to happen for you.
In this episode, Fred and Donovan break down 5 powerful tips that you can use as your Holiday Survival Guide to finish the year strong.
It is definitely possible to come out of the holiday season without having to give the same ole' tired disclaimer about how you put weight on.
This is the year that you can be different, and win.
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Here at Bodies By Design we're fulfilling our mission of combining body transformation and complete wellness.
In our last episode, we introduced you to Patrick of Trata Physical Therapy, which operates inside of our facility.
In this episode, we'd like to introduce Violet and Josh from Develop Wellness.
They specialize in Orthopedic Sports Massage and are some bonafide Body Magicians.
They're mission is to help humans live pain-free, one person at a time.
Take a listen as Fred and Donovan interview the Develop Wellness duo and learn:
- How they both came from families with massage backgrounds
- Their philosophy behind the style of massage they do
- And a powerful tip for beginning to eliminate nagging pain that you may feel in your body
When we first met Violet, we knew we had to have her energy in our gym.
Us, and our clients, are very happy that her and Josh play such a big role in our wellness ecosystem.
You can get on their schedule at: https://develop-wellness.com/
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Have you ever wished you could just go to ONE facility and get all of your health related needs taken care of, by people that you trust?
There's nothing more challenging to a busy person's schedule than having to juggle a different location for everything you do in life.
When it comes to your health and fitness, our mission at Bodies By Design is to provide as much of a one-stop shop as possible.
Over the last 18 months, we've been busy creating that ecosystem inside our facility where you can now get:
- Yoga with Kacy Montenegro (Freedom Body Yoga)
- Orthopedic Sports Massage with Violet Deluna and Josh Sweet (Develop Wellness)
- Physical Therapy with Dr. Patrick and Dr. Laura (Trata Physical Therapy)
This is all in addition to the powerful fitness, nutrition, and mindset training we already provide.
We want to start introducing our powerful team.
Today, we have a great discussion with Dr. Patrick of Trata Physical Therapy (located inside Bodies By Design).
Dr. Patrick gives some insight into:
- His sports background
- His devastating injuries
- Why he chose to start changing lives through Physical Therapy
In addition, Dr. Patrick talks about some of the the most common pain that he treats and how you can start taking some action now to improve nagging injuries that you may have.
You can get on Dr. Patrick's schedule by visiting his website at: https://www.tratapt.com/
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You're a health conscious human so we know you don't make these 5 mistakes.
But, just in case, we wanted to offer this list to you.
As the holidays get closer and schedules get busier, it's easy to fall into a few lifestyle habits that can really set you back.
Even as a healthy person, making these mistakes will begin to unravel the results you've worked so hard for.
In this episode, Fred and Donovan break down the 5 Crucial Mistakes That Healthy People Make.
If you want to make sure you continue to get results and keep your health in check, give this episode a listen.
If you're in the Pflugerville area and looking to transform your body, be sure to visit us at: http://BBDforLIFE.com
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The food industry has an agenda: To create a culture of emotional over-eating.
That agenda has likely already infiltrated your home and your personal behavior.
However, it's not all doom and gloom...
...because, YOU have all the control. You get to choose how you operate with food.
In this episode Fred and Donovan will arm you with 3 dirty facts about the food industry agenda.
Once you have the facts, you'll then get 3 powerful ways that you can break the challenging cycles that you may have developed around food.
Think of this as a food survival guide.
If you want to have more control over how you operate with food, give this episode a listen.
Keep in mind, there's someone else in your life that can use this information right now.
Share this episode so we can help one more person take charge of their food choices.
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How can you put your shield daily in order to deal with the tasks that require your time, attention, energy, and presence in order not to feel overwhelmed and exhausted?
In this Episode, Trainer Fred will be discussing five strategic ways to make sure that you are operating with a full battery pack so when everything in your life plugs into you, you have enough energy to give back and be the best version of yourself.
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Ever wonder how you can reduce the amount of discomfort and nagging injuries in your life? SIDE NOTE: Be sure to listen all the way to the end of this episode to hear how we're creating a powerful wellness ecosystem, inside Bodies By Design, that helps our clients further deal with any nagging injuries that come up. You know that being injured can have a big impact on EVERYTHING you do in life. For that reason, it's really important that you understand the important basics of injury prevention. In this episode, Fred and Donovan break down:
the 3 most common workout related injuries the 3 biggest culprits to lower back pain 5 powerful steps to help you prevent injury
If you've ever experienced a nagging injury and want to become better and preventing them, this episode is for you.
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Have you ever realized that all the adversity you've faced in your life is very similar to doing a squat in the gym?
Sometimes the squats are light and you feel like you could do reps all day.
Other times the squats get so heavy that you may lose belief that you can stand up under the weight.
If you've faced any adversity in the past year, then listen up.
In this episode Fred and Donovan share some of their personal adversities over the last 6 months.
When you hear the squat and adversity connection, it'll be an "ah-ha" moment for you.
Always remember this, "Potential expands to the load it's given."
Keep squatting!
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Through all the challenges we've faced together this year...
...you're still here to live another day.
2021 is coming, and if 2020 was any indicator, taking care of our mental health is a priority.
In this episode, Fred and Donovan share 21 tips to help you get prepared to rock it mentally in 2021.
If you've felt the pressure that 2020 has applied and you want to control all of your controllables in 2021, then make sure you check out this episode now.
Nobody is coming to save us, so we must all stick together and become the strongest version of ourselves.
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The dreaded holiday weight gain. For some, it's already in full effect.
For others, Thanksgiving is the launching off point to start accumulating fat.
How about you? Are you mentally prepared to come out of the holidays better?
Have you found yourself using the same language and excuses you used last year?
Let's create the mental shift you need right now.
In this episode, Fred and Donovan give you 2 tips and 5 shortcuts to help you avoid those unnecessary holiday pounds.
If you're looking to WIN this holiday season, listen to this episode and take action.
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An immigrant from Iran and a Black man sat down to record a powerful conversation.
It's goes without saying...
...2020 has been an amazing ride, all the way down to the recent Presidential election.
No matter what your political views are, it's likely you put a good amount of energy into this whole "politics" thing.
That got us thinking over here at the 'ole BBD Radio HQ...
...there's certain things that no amount of politics will ever change.
In this episode, Fred and Donovan go on a bit of a VALUABLE rant to provide you with a perspective that will bring you back to your CENTER OF CONTROL.
Listen to the episode to find out how an immigrant for Iran and a Black man are navigating this world as HUMANS...
...and how you can gain your personal power and focus back, starting right now.
Because the truth is: Ain't nobody coming to save you... and that's a beautiful thing.
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You're being lied too.
-
This fancy diet is the secret
-
Eat less, move more
-
Eat this and look like a cover model
Fitness magazines use powerful emotional headlines to draw you in.
They know you're desperate to get results. They know you've tried "everything."
They know you just want the weight gone... like yesterday.
Don't be fooled by this emotional game they play with your heart strings.
In this episode, Fred and Donovan break down 8 Lies Fitness Magazines Tell You.
If you want to take your power back and experience true life-long transformation, don't search for it in another magazine headline.
Instead, listen to this episode so you can be empowered to create real change.
Your mind, and your body, will thank you.
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When you see the pumpkins come out, you already know what time of year it is.
It's the beginning of "PACK ON THE HOLIDAY POUNDS" season.
But, it doesn't have to be that way.
In this episode, Fred and Donovan provide you with 5 Healthy Holiday Secrets that you can focus on RIGHT NOW.
These secrets (which aren't so secret) will help you get your mind right toward WINNING this holiday season.
You do want to win; right?
Listen up, and most of all, TAKE ACTION.
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75% of people are walking around experiencing the effects of chronic dehydration.
The crazy part is, they don't even know it because it's become part of normal life for them.
Maybe "them" is you.
Do you ever experience:
- frequent headaches
- frequent hunger
- fatigue
- sluggishness
- dry skin
- itchy eyes
- constipation
- dark colored urine
Let's eliminate dehydration as a cause for anything listed above.
Here's how.
Listen to this episode where Fred and Donovan give you 5 Powerful Tips To Help You Wage War On Dehydration.
Your body loves some water. Give it what it needs.
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There's many different levels of "being fit" in this world. However, you likely have an idea of what "fit" would look like for you. You already know the results you want to achieve. And, there's a good chance there are some obstacles keeping your from achieving them. In this episode, Fred and Donovan identify a few of the most common obstacles that stop you from achieving the results you keep thinking about. Overcome these obstacles and watch your results change. Toward the end of the episode we let you know just how to overcome them. If you've ever wondered what could be holding back from the results you desire, this episode is for you.
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Protecting your mental health has never been more important than it is today.
There's no doubt that your mental fitness has been challenged through the pandemic, quarantine, political unrest, racial tensions, and the over-exposing media coverage of it all.
Then there's social media. Don't even get us started on that one.
So, yeah, protecting your mental health deserves your attention.
In this episode, Fred and Donovan provide a very practical, and actionable, 4-step formula for you.
Have a listen and remember...
...without your sound mental health, the quality of your life suffers.
If you feel like you need professional help, seek it out immediately.
Enjoy this episode and share it along to everyone you know.
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What if you could actually get results and keep them?
The mission for so many is to lose weight, get in shape, and stay that way.
There are a few things to consider when you decide to take on your fitness journey.
Failing to consider these things will lead you through vicious cycles of victory and disappointment.
In this episode, Fred and Donovan share some personal parts of the own journeys.
They have both been in the pit when it comes to keeping results. Through the years they've figured out a formula that can make the path to results, and maintenance, more achievable.
If you want to get results and keep them, be sure to listen to this episode.
And as always, share the love. Someone you know could use this message right now.
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There’s a common misconception that Trainers and Coaches have it all together.
Truth is, we don’t.
Yes, we’ve been blessed with the gift of guiding others through their struggles and helping them achieve their goals.
However, that does NOT exempt us from the real human need for guidance, accountability, and responsibility of our own struggles.
In this episode, Fred and Donovan, share some of their recent struggles and insights into how they overcame them.
If you’ve ever wondered how Trainers and Coaches have it all together, definitely listen to this episode so you can realize…
…we’re all in this human experience together.
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How do you become COVID-19 proof?
Well, truth is, anybody can get any virus at any time.
However, there are things you can do to stack as many conditions in your favor as possible. Through all the craziness in the past few months, you still have more control than you may think.
Fighting off viruses is all about making sure your immune system is on point.
In this episode, Fred and Donovan break down some key things you can be doing RIGHT NOW to be sure your immune system is as strong as it can be.
You'll even hear some of their personal routines that they are committed to.
Listen to this episode now so you can become as COVID-19 proof as possible.
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So much has happened so far in 2020!
First, we were all affected by the COVID-19 pandemic, which is still circulating.
Then, in a scene that was very hard to watch, George Floyd was murdered in the streets by a police officer kneeling on his neck for 9 minutes.
There's an issue here that needs to be addressed. The issue is racism.
The solution comes in the form of having uncomfortable conversations.
In this episode, Fred and Donovan break down their plan to TAKE ACTION.
Their plan will get their fitness family and local community involved.
If you're serious about BEING THE CHANGE, make sure you don't miss this episode.
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Ever been excited and motivated to take something on, only to feel unmotivated just a few days later?
Or how about this...
...with this whole quarantine that we've all gone through, have you found yourself less motivated than ever to do the things that you know add a lot of value to your life?
You know like:
- getting your workouts in
- keeping a good sleep schedule
- keeping your nutrition in line with your goals
- taking care of your mental health
- staying connected spiritually (whatever that means for you)
Motivation is like a spark. It gets you going but it doesn't sustain the effort required to do 'the thing', especially when times get tough.
So, what does?
In this episode, Fred and Donovan dig into the slippery downfall of motivation and what you need instead.
If you're ready to get over the hurdle of depending on little sparks of motivation, this episode is for you.
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In these chaotic times, the ability to adapt and not forget about your goals in life, becomes more important than ever.
Two things we're seeing across the fitness industry, is this:
- Coaches are forgetting why their clients came to them in the first place
- Client's are forgetting why they hired a Coach in the first place
In this episode, Fred and Donovan go on a bit of a rant talking about this relationship, in hopes to clear up the amnesia that can occur when chaotic moments hit.
If you've hired a Coach, but have forgotten the purpose of WHY you did that, this episode is for you.
If you're a Coach, but you've forgotten WHY your clients came to you in the first place, this episode is for you.
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Every fallin' off your routine?
Every been on a roll doing all the great things that make you feel fit, healthy, and powerful...
...and then all of sudden you look back and realize it's been weeks, or even months, since you've done any of it?
It happens. The result of that, not only kills your momentum, but can take a huge toll on you psychologically.
In this episode, Fred and Donovan provide 5 Lifestyle Mistake That Are Killing Your Results...
...and then tell you what to do about it.
You don't have to change your life all at once.
Just understand, the very next choice you make can shift you back into the process of being your best self.
SIDE NOTE: This episode piggy backs off of Episode 11: The Art Of Restarting Without Getting Discouraged.
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Let's start with this:
YOU are not a victim right now.
There's some craziness happening in the world.
The craziness has 2 labels: COVID-19 and FEAR.
You need to know something:
YOU were built for this.
All you have to do is look back through your history at everything you've overcome.
You have overcome some things in your life; right?
There's one thing that's a requirement right now, that you may have lost focus on...
...you've been doing it all your life.
That ONE thing is: ADAPTATION.
In this episode, Fred and Donovan talk about The Power of Adaptation and how you can apply it to your life, right now.
If you're feeling somewhat uncertain these days, that's fair.
There's still one requirement: ADAPT.
Listen to this episode and let's do it together.
You got this.
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All the talk these days is about the Coronavirus (COVID - 19).
Once you get past the point of being rightfully "informed" the information you're receiving can quickly send you into a doom and gloom mentality.
In this episode, Fred and Donovan take you to the other side of the Coronavirus.
It's unconventional... but maybe it shouldn't be.
Take a listen and let's all rise above, together.
You got this!
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Ever wished that your spouse would just get on board with doing what you want them to do?
Wish they would get fit like you're doing?
Oh, and why don't they start this healthy eating thing so they can drop a few pounds?
Well, in this episode Fred and Donovan break down how to fix your spouse once and for all.
It's a fascinating formula that puts you in the driver seat.
Prepare to take the wheel!
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You have big goals right?
Have you ever considered where you might be stepping over the necessary PROCESS to achieve that goal?
What if you had permission to slow down so you could get faster results?
Read that last question again.
The truth is, because you keep overstepping the process, you're not not making it to your outcome....
...or, if you happen to make it to your outcome, there's no APPRECIATION for it because all of the necessary work wasn't done.
If you relate to that, be sure to listen to this episode where Fred and Donovan explain The Power of Process and how you can win with it.
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The moment happens. You realize it's time for you to do something about your body, your fitness, and your health.
You want to:
- Lose weight
- Tone up
- Get stronger
- Lose belly fat
- Get ready for that wedding or vacation
But there are 10 very important things that you may not realize you REALLY get when you're chasing down the results listed above.
In this episode, Fred and Donovan break down what you really get when you start along your fitness journey.
This is The REAL Truth About Fitness.
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Ever find yourself making some very unwise choices?
Do you find yourself being overly EMOTIONAL about most things?
Or, maybe being overly LOGICAL about everything?
What if being emotional and logical are completely okay?
In this short episode, Fred and Donovan discuss the intimate link that emotion and logic have in creating wisdom.
Have a listen and be sure to answer the powerful questions asked in the episode.
There's, without a doubt, someone in your life that will benefit from this episode.
Pay it forward by clicking that share button.
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Do you ever get bogged down with:
- thoughts about all the things you want?
- how you would like things, and people, to be?
- all the goals you'd like to achieve?
If so, you'll want to listen to the episode where Fred and Donovan break down the damaging mindset of wanting, wanting, wanting...
...and often times forgetting, or taking for granted what you already have.
Enjoy and please share it forward.
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Have you ever had something derail you?
Ever feel like you just need to start over?
How about feeling discouraged because you haven't done what you know you're capable of? Ever felt that?
There's a way to make it through these times and come out winning on the other side.
First, you have to understand the mindset behind this. Then you have to take action.
In this episode, Fred and Donovan give you a framework and practical action steps that you can take when you feel like you fallen off.
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Does your motivation ever get low?
Ever feel low energy?
Do you often wonder how you can get yourself to do what needs to be done, even when you don't feel like doing it?
In this episode, Fred and Donovan break down a powerful way to keep moving, even when motivation gets thin.
It's a powerful formula that you can come back to, day in and day out.
Give it a listen. Implement the formula. Be inspired.
As always, there's someone in your life that needs to hear this right now. Tap that share button and pay it forward.
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Ever find yourself confused, distracted, or overwhelmed?
Do you have goals for your body and health, but feel paralyzed by the mountain of information surrounding it all?
Do you wish you just knew where to start?
In this episode, Fred and Donovan breakdown life's most powerful formula.
It's really easy to make things more difficult than they need to be.
Listen to this episode, take action, and you'll be on track to a simple and powerful life.
As always, if this episode resonated with you, share it up.
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Here we are 3 weeks into the new year. How are you doing with those goals that you set for yourself?
In this episode, Trainer Fred and Coach Donovan reflect back over the last decade of coaching and amazing transformations with our #BBDfitnessFamily.
How does a "gym" last over 18 years in same city? The things discussed in this reflection will give you insight into the power of consistency.
Also, toward the end, there's a big announcement that we've been waiting to make official.
This announcement increases the power of the BBD environment, protects its current members, and increases the quality of people that will join us in the coming years.
It also allows us, as the BBD Team, to give more focus and value to our #BBDfitFamily.
We've been waiting to officially announce this.
Enjoy this episode, and as always please share it forward and subscribe.
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Every wanted to get a personal trainer, but felt you couldn't afford it? Then this episode will be an eye-opener for you.
Most times all we need is a little perspective to see that we can do a lot more than we ever thought.
With the new year coming, a whole new decade is about to begin.
Be sure you dedicate it toward investing in your most important asset... YOU.
Here's how to finally afford a personal trainer.
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How do you pick the right fitness program for you?
You, or someone you know, is about to get serious about their fitness. The mission is going to be to find a gym or hire a personal trainer.
How do you know you're picking the right program for you and not just hopping into another fitness fad?
Is the program going to fit your goals?
How long have they been around?
What's their process to evaluate you and keep you safe?
Is Johnny (the construction guy) just teaching some fitness in his spare time?
These are all valuable questions that we help you navigate in this episode.
If you happen to be in the Pflugerville, Round Rock, Georgetown or Austin area, we're currently interviewing for a few new clients to join our transformation programs.
We've been doing this full time for 19 years in the same city. If you're serious about getting the results you keep thinking about, let's see if we're a good fit for what you're looking to accomplish: https://BBDforLIFE.com
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Ever find yourself getting off track with your nutrition during the holidays?
How about losing consistency with your workouts?
Does this lead to you gaining weight?
In this episode, Fred and Donovan break down some simple math to show you why gaining weight is so easy during the holidays.
Now that you're armed with the knowledge, it's time to take action on being consistent, right now.
You don't have to wait until the 1st of the year to start all over again.
Listen to this quick episode so you can come out winning this holiday season.
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There's ONE thing holding you back from achieving consistent results. You can apply this to any area of your life.
All it takes to master this ONE thing is slowing down for a moment to really identify what you want.
Without this ONE thing, you will continue to spin your wheels, give effort through desperation, and actually stop your own progress.
This ONE thing is simple and easy to overlook.
We challenge you master it.
Listen to this powerful episode to learn what the ONE thing is.
It will change your life.
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As we are headed full steam into Holiday season, we often find ourselves getting stressed, over eating, over spending and forgetting the purpose of why we do what we do during these beautiful times. In this episode we will discuss the issues that can hold us back and the solutions to making sure we don’t fall into the Holiday season trap. This way we truly get to enjoy our friends and family “stress free”.
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Imagine living in 6 different places and having one of your parents get murdered, all before the age of 2.
In this episode, Trainer Fred interviews Coach Donovan about his childhood, how his named was changed, and his path to fitness.
It's fascinating interview that will give you more insight into the passion and teamwork that helps drive Bodies By Design.
Sit back, relax, and enjoy another episode of BBD Radio.
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Imagine going through an 8 year war, bombs dropping 5 streets over from you, being separated from your family for years, and landing on the other side of the world not knowing a single word of English.
These are just a few things you'll learn in this extremely powerful interview that Coach Donovan did with Trainer Fred.
There's nothing like knowing the grit and vision behind what drives a man to be so passionate about helping so many others.
This is a long interview and not a single word is wasted. Grab a mug of your favorite beverage, sit back, and enjoy.
If you get in value form this episode, please take the time to rate and review. Thank you.
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This BBD podcast is all about helping you simplify fitness, nutrition, and the mindset that helps you make it all work. This is our first episode. We just wanted to have a little fun, rant a bit, and give some strong reasons why we're doing this show in the first place. We look forward to sharing stories with you that we've gathered from being in the trenches for the last 18 years, with thousands of clients.
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