The Get Up and Do Podcast: Recent Episodes
Melissa and Ryan Gardner
The founders on DayOne Athletic bring you an uplifting, to the point, short and sweet podcast to get up and do what you need to do.
This episode is full of us answering all of the questions that you asked on instagram. We go through what we eat in a deficit at restaurants, how we choose our hard, wake up early, so much more!
On this episode we interview Jorry on how she became who she is today! She talks about her own journey to this point, how she has changed, dealing with haters, and hard pills to swallow for when you start your own journey. She gives so much great insight into what she has gone through, the things that she has learned about herself and the industry, and her philosophy on how to be successful in your fitness life. You won't want to miss this one!
This episode we talk about things that we don't care about, and we sort of derail into things that fire us up about the fitness industry. You're going to love the motivational tangents, and the humorous content all in one. Share and leave a review if you enjoy!
This episode is all about how to stop being afraid of failure, and how to live life to your fullest and most amazing potential. We talk about how we have gotten over our fear of failure, and how you can use what we have learned to do the same. If this episode resonates with you, share it with somebody that needs to hear it!
We are back from our little Haitis from podcasting! We talk about what we have been up to in this time away, what our lives look like now, and how we have gotten through this whole thing. We go into our philosophy on how to handle difficult times, and how to beat your own self doubt.
This episode is all about losing weight, what it is, and what is required to achieve weight loss. We break down all of the ins and outs of weight loss and how we have been able to achieve it ourselves.
To figure out the calories and macros for YOUR deficit, hit the link below.
https://dayoneathletic.com/shop/ols/products/calorie-deficit
Affirmations and manifestation are very criticized topics in our world, and they get a bad rep because people think that they're something they're not. This episode explains that affirmations can be a very very valuable tool when used properly.
This episode we talk about why we started our cut, and how our mindset is going into it. If you're wanting to lose weight, is cutting the right thing for you? We go over all of the aspects of a cut, and how to understand the difference between a cut, and just a weight loss phase.
This episode is all about slaying the monster or monsters in your life that you are avoiding. We go through actionable steps on how you can get rid of these monsters in your life, and become the person that you want to be.
Today we talk with Brie Wadsworth who is the co owner of Hydrojug! We talk about her and her families transition
into being entrepreneurs, and how they built this company into what it is today. We talk mindset, tenacity, and you get an inside look into exactly how a company is built!
This episode we answer all of your questions from Melissa's instagram and go through a lot of the stories that make up our collective story, and why we are who we are.
This episode is all about how we think about ourselves and the perception that we place on our circumstances. It's all about our own struggles, what we have found to help us, and how you can put the same things into practice. Enjoy!
This episode is all about how we deal with our diagnosis, mental health, and things that we tell ourselves and stories that we choose to believe. Are you defining your life? Or are you allowing your diagnosis or other factors dictate everything that you do?
Have you ever found yourself in a place that you don't feel quite like yourself? Maybe you don't really know who you are meant to be or what you are made to do. We've been through the same thing, and we are here with Abbey to talk all about it! Our conversation covers everything from business, to spirituality, and it WE KNOW its something you're going to NEED to hear.
This week we have one of the owners of Unrakd! We go over how and why she started her amazing business, how she balances life with a family and full time job, and much more!Find them @unrakd.home on instagram or at www.unrakd.com
This episode is all about overcoming your own limiting beliefs, doubts, and fears when it comes to changing your life. Our guest today has overcome so many fears and obstacles in her life, and has made unimaginable progress. You won't want to miss this conversation!
In this episode we have an amazing guest in Alyssa Pacheco, who specializes as a dietician dealing with PCOS. This episode has amazing information from a professional on how to best manage and keep your PCOS in check, and support your body the best way possible. Check out Alyssa’s website at pcosnutritionistalyssa.com
In this episode we talk to another one of Melissa's wonderful clients, and her success story in changing her identity. Kaitlyn has worked so hard to become the person that she is, and this episode provides insight into the thinking, and the tools that she has used to make that happen.
In this episode, we get raw and personal with our thoughts on toxic masculinity, obesity, and influencers. You won't want to miss this emotional and impactful episode with all of the insights that you could possibly imagine.
Our guest this week is Ashley Freeman. She has a masters degree in human physiology, and is here to clear up all of your confusion. She has taken on all of the trolls, and the misinformation all over tiktok and instagram with extreme grace and knowledge. Now she's ready to talk to you directly on our podcast!
Have you been frustrated with your house and keeping it clean and organized? It can be difficult to figure out where to start, and what strategies to implement in order to achieve the clean home that you have always dreamed of. In this podcast with Amber Hodges, we go through techniques, strategies, and tips on how to make your house a less stressful and chaotic space.
This is an introductory episode into the start of the tell it to me straight podcast. This podcast is going to hit different than our previous work, and bring you more value than you could've imagined from a podcast. Strap in, and get ready to hear it!
This is a very special episode in which we talk to just 4 of the many mamas that have made such amazing progress in the strong mom club. We talk about their stories, why they have found success, and what they would say to any other strong mom that is looking to finally take control of their own life!
In this episode we talk about how you can lose the weight and keep it off. Most people will lose the weight, and then they gain it all back and more. This episode is dedicated to the person who is desperate to make the change, and keep it off and change their life.
In this episode we talk to another one of Melissa's 1:1 coaching clients! Kenna has taken full control of her health and fitness and doesn't worry about what anybody else thinks. She tells us her story, and the reasons why she decided to take control of her health and start her day one!
This episode is all about growing together with your spouse through your journey together and through health and fitness. We talk about our own experience, client experience, and everything in between.
Are you having a problem with your results and your lifestyle? Does it seem like you are having a hard time figuring out what is blocking you from your full potential or reaching your goals? The answer could be you! This episode is all about accountability and how to execute on it. How to look at yourself critically ask yourself the most important questions to reach your goals.
This is a deeper and more personal episode that you won't want to miss. We get into what intrusive thoughts are, how to combat them, and experiences on how we have battled them in the past.
This week we have a special guest on our podcast, DayOne Athletic executive assistant Nikki Galbraith! We talk about navigating through your life's chaos, working out with kids, mental health, and so much more! This is an episode that you do not want to miss because you will receive so much value from this conversation!
In this episode we go over what we have been up to the last couple of weeks, and the big differences in our lives that we have noticed. We also talk about why it's ok to take a break or a rest, but not to quit on yourself. We talk about what the differences are between quitting and just resting and how you can reach your goals most effectively.
Are you curious about why the scale keeps going up and down and why that happens? Maybe you're freaking out because you are up 5 lbs after a vacation? We go over fluctuations in this episode and how to navigate and understand these better!
We talk this whole episode about our own weight loss and why we were struggling. What we did to bring the progress back, and tips on how you can do the same!
We have an amazing guest on our podcast this week! Alex Thieme is an online fitness coach with many successful clients. He has built a high powered clientele with his positive, and science driven approach. On this weeks episode we gather all of Alex's ideas on all of the most popular, and interesting topics that we know you will guys will love! Make sure you don't miss this one!
Today is a solo episode of me wishing my beautiful, brilliant, and astounding wife Melissa a Happy 27th Birthday!
Are you confused by all of the things that you see on social media about hormones and these things going on within your body? Does it discourage you that you won't be able to reach your goals? In this episode we explain everything that you need to know about these things, and how they can impact you on your weight loss/health journey.
Do you think you're ready to enter a cutting phase in your weight loss? What is a cut? Is it different from just a weight loss phase? This episode goes through everything that you need to know about cutting and if it's right for you!
This episode is all about PRIORITIES! We talk about how you can optimize your energy, your mindset, and your habits to reach your ultimate goals.
Do you ever listen to all of these podcasts and coaches talk and think "but what should I actually DO to achieve this?" We lay out the top 3 things to make your weight loss journey the best, most sustainable journey possible! Through everything that we have learned and experienced so far, we are going to lay out for you everything that we know to be key and important in this episode.
There is so much information out there and so many people talking about making weight loss "easy". We have tried all of these things throughout our weight loss journey and now understand what went wrong. We outline for you all of the things that we have tried, what we learned about them, and what we decided to change to make our weight loss journey more sustainable.
When is social media too much? When do you need to take a step back and take a break, if at all? How could you use social media as a positive instead of a negative thing?
We answer all of your questions in this podcast after our social media cleanse over the last 3 days. We share how you can make it a better experience, how it can help you be a better you.
We all know that living a healthy and sustainable life is dependent on our habits. We all know that we have to change certain things about our every day lives in order to improve.
But what are the most important things to focus on? What really moves the needle to getting our health on track, and finding our healthiest self?
This podcast has all of the answers! You will come away with more knowledge, fire, and actionable steps to take towards your healthiest self after you finish this episode!
It is not one that you will want to miss!
To book your exclusive spot in our MINDSET MASTERCLASS, DM us on instagram "MINDSET" to claim your spot and start your journey to the healthiest, most fulfilling life you deserve.
How do you get past the self talk that you have in 2023? How do you finally break through of the things that have been holding you back and get to the next stage of your life and achieve what you are destined for? This episode has it all!
What do you actually want with your life? What is really important to you? What are you willing to sacrifice and what changes are you willing to make? Let's talk all about it in this episode!
Do you struggle to take action on the things that you read or listen to? This episode lays out how you can change your mindset and implement these changes to make your life better!
Are you a people pleaser? Are you having a hard time sticking up for yourself and being yourself in the company of your peers? This episode tells how we have overcome pleasing people and making our opinions more known!
What is really unrealistic in this world? What makes a goal real to you and how does your mindset play a part in what you can and cannot acheive?
This episode is all about the holidays and how to stay on track and make your life much better! We go through some strategies that we use to keep going with our goals while still enjoying the holidays!
How do you cultivate and create discipline in your life? How do you get past those limiting beliefs when they are ever present and the motivation has ran out?
Apply for 1:1 coaching below!
https://dayoneathletic.com/1%3A1-coaching
We answer your questions about fitness, supplements, and relationships in this ask a trainer episode!
What is a caloric deficit and is it the only thing that you need to achieve weight loss? We dive in deep in this episode!
Apply for 1:1 coaching below:
https://dayoneathletic.com/1%3A1-coaching
One of Melissa's kick ass clients, Sarah joins us on the podcast today! Get ready to hear a relatable and inspirational story about changing your mindset, keeping the promises to yourself, and getting the work done!
This episode is all about how you can finally get into the housing market and buy! We answer the questions that you have about the market, and how you can make it work with what might be holding you back.
This episode is all about your personal beliefs and expectations and how you can use them to make your life so much better or fulfilling!
How do you set yourself apart from everybody else and set into motion the life that you want and the life that you deserve? Well you have to go against the grain! We talk all about what that means to us in this episode and how we accomplish that.
We all have bad moments and bad times hit us, but how do we stop the spiral and not allow it to ruin our entire day or week? Let's talk about it in this episode!
This episode is all about what is good enough for you? Are you performing to your highest potential? Are you truly doing enough? Lets unpack it together in this episode!
This episode goes over our 8 years that we have been together and how we have managed to only have 2 fights in that entire time. How is this possible? Well, you'll just have to listen and see.
This episode is all about balance and how it is created and what to do to make your life feel as fulfilling and complete as possible!
This episode is all about proactivity. It's all about taking steps now to move towards the person that you ultimately want to become before you have to react to the circumstances around you.
Link for the podcast referenced in this episode:
https://podcasts.apple.com/us/podcast/dr-peter-attia-exercise-nutrition-hormones-for-vitality/id1545953110?i=1000576100900
We all have seasons and times in our lives when we are feeling off. Whether it's daily, or for extended periods of times, we have to find healthy ways to pull ourselves out of these and learn from them. In this episode we go through exactly how we like to make this happen!
This episode is all about our recent experience with having our new baby, and the journey through labor, delivery, and dealing with postpartum!
This episode is all about taking inventory of where you are right now and finding gratitude in yourself, your body, and the things that you are capable of. Leave us a review or share the show if you enjoy the content!
Another interview podcast! We are so excited to bring you the insight from two real people who have taken on the challenge and made real changes! Brooke is a real time coaching client of Melissa's, and her husband Logan went to school with her as well. If you're ready to take on the challenge and change your life, but you just need a little help and guidance, see the link below and apply for 1:1 coaching!
https://dayoneathletic.com/1%3A1-coaching
This episode is all about discipline and how you can practice it and be successful within that discipline!
This episode is all about hard things and accepting the fact that anything worth doing is going to be hard. We explain how you can navigate this fact and how to progress with this information!
This episode is all about something that we hear all too much in the fitness industry. That you can't achieve something because you aren't built that way. We articulate why this is both true and false in this episode.
This episode we give you a glimpse into our life for the past few months and how a lot of things have changed for us. We go through how we have been feeling and attacking every day and how you can change your life for the better as well.
This episode is all about how we structure and work with our rest days and when we take them. We detail why it's important, but also important to understand when you actually need one, and when you don't.
In this episode we detail how powerful it is to say the word yes and break through the limiting beliefs that are telling you no. We tell about our own experiences and how we have been able to say yes to what we want and who we want to be and how it has changed our lives completely.
We detail in this episode our training routine and what we learned to conquer our goal of completing a half marathon. Melissa goes into detail about what she did to make sure that the pregnancy was safe and that nothing went wrong with her health, and how we navigated set backs and mental blocks.
How do you create that mindset of all of the winners that you see and that you wish you could be like? How do you cultivate a mindset of success and belief in yourself? We walk you through it in detail in this motivational episode!
We always hear that we just need to make ourselves 1% better every day to reach our goals, but what does that look like? How does one accomplish that? We articulate some examples on how you can make yourself better every day and start your journey to a better and more complete life.
In this episode we detail everything that we did to put ourselves in the best position to be debt free by the age of 23! Many mistakes and difficulties later, and we achieved it. You can too with some tips from us!
This week is our first guest interview! We talk about all of the myths and all of the facts about nutrition, as well as give you actionable resources and tips to use in your life.
Lauran is a registered dietician with who specializes in Prenatal nutrition. She gives amazing and free information through her TikTok and Instagram that can be found in this episode!
We all go through challenges in life and hard times. We all have trouble finding out when we should stop and when we should keep going. We lay out in this episode how to deal with these challenges and how to see optimal rewards.
In this episode we go through what we both wish we would've known when we started our fitness journeys and what we have learned through our journey so far.
How are you supposed to get more out of the your every day life? How do you feel that happiness and fulfillment every single day and how do you sustain it? If these are questions that you ask yourself then this podcast is definitely for you!
Today's episode is all about answering all of the questions that you guys ask us week in and week out, and trying to give clear and actionable answers to what you guys are looking for.
Have you ever asked yourself what is required to achieve your ultimate goal and what work you have to put in to make it happen? Well we answer all of your questions in this motivating episode!
This episode is all about everything that nobody tells you about your fitness journey and how it can be and feel sometimes!
Melissa is on fire for this episode going in about people body shaming and why it is so supremely problematic. Listen and learn!
Are you worried about failure? Is it holding you back from trying what it is that you really want to do? We provide some insight into our thought process with these things and how we get over those beliefs.
In this short episode you will learn how to adapt and how to progress to your ever changing life and routine.
In this episode we detail what 75 Hard is and why you may or may not be ready to start it!
In this episode we detail the reasons you might be holding yourself back and how to overcome those thoughts and beliefs!
When you're feeling burned out and you feel like you just can't get on track, sometimes you have to know when to take a step back and reset. This episode will help you find out if you need to do that, and how to make the most of it!
How do you stay motivated? How do you stay engaged and in alignment with your goals? In this episode we go over 3 things that you have to keep in check to achieve this.
The most important part of fitness in health is your perception and mindset. How is this possible? Well this episode will tell you all about it!
https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/
Need to learn how to take control of your own life and your own goals? This is the episode for you!
Does nutrition in general just confuse the heck out of you? Is all of the information and advice that you get just overwhelm you to the point that you don't know what to believe? Let us clear up a bunch of your questions in this episode!
We have some fire for you in this episode and some motivation to get you out there and get you moving towards the life that you want no matter what the circumstance.
Have you hit a plateau in your progress and don't know how to get back on track? This episode will help you with a new idea on how to get back to that progress!
Do you want to understand carbs better and how you should use them? We go in depth on what Carbohydrates are and why they are needed!
Have you ever been able to reach, sustain, and maximize your goals and progress long term? If the answer is no, this episode gives you the blueprint on how to make that happen!
In this episode we help you navigate New Years goals and how to change and adapt your habits to set yourself up for success in 2022!
Are you the type of person who is looking to stay on track and aligned with your goals over the holidays, but you're not quite sure what to do? If that's you, this is your kind of episode! In this one, we talk about all of the tips that we incorporate during the holidays to have a great time, and still stay on track with our goals!
Do you keep yo-yoing in your diet? Are you always making excuses why you can't? Are you not seeing the progress that you want? Well this no nonsense episode tells you how to get yourself out of it!
Does it discourage you when you feel like you have to give up everything that you love in order to lose weight and live a healthy lifestyle? The good news is there are options so you can have the best of both worlds! In this episode we give you some of our favorite tips and tricks to achieve just that!
Are you one of those people that tries and tries to eat healthy, but you always find yourself feeling hungry throughout the day? Even after you just ate? We crack the code for you in this episode with some great tools and tricks on how to feel fulfilled more often.
Do you see all of the different diets and feel overwhelmed? Have you tried every diet in the book and still go back to your old habits? In this episode we dive deep into why you do, and how to overcome it!
What kind of fears are holding you back? Do you find yourself staying complacent because of fear and anxiety? We talk all about how to overcome these thoughts and fears and ways to grow into your most successful self!
How do you measure success in healthy life? What is the purpose of all of your hard work and how can you tell that you're on the right track? Well this episode will answer all of those questions and more for you!
Do you ever feel like you're sabotaging your own success or that you don't know how to start on the right path? We give you some of the best strategies that we have found during this episode to help you get on the right path to where you ultimately want to be!
Do you ever find yourself feeling like you need a reset in life? Do you need help finding out where to start and how to make that happen? In this episode we give you tips on how to recognize you need a reset, and how to go about it!
In this episode we expand on our first limiting beliefs episode and talk more about how to overcome them and work your way to your dream life!
If you like this episode leave us a review and tell us what you want to hear next!
On this episode we talk about how waking up early has helped us pick up more wins than losses in our days. We give you actionable tips on how you can also start waking up and setting the tone for your day and starting off on a great note!
If you love the show, let us know! Leave us a review, send a DM, or share us on your story and we will be sure to recognize you!
Are you asking yourself or your trainer why you haven't made more progress? Are you asking yourself the tough questions about your habits and how they dictate the progress you're making? We will tell you straight up why you aren't where you want to be yet, and why you haven't seen the kind of progress that you were expecting so far.
Do you have kids that make it difficult to reach your fitness goals? Are you a new parent or soon to be parent that is thinking "how the heck am I going to make this work with a baby?" Well isn't this just the show for you! During this episode we go over everything that we have learned so far about working out and taking care of your health with a child. We give you our personal tips and tricks and opinions on how to maximize your time with your little kids running around all day.
If you like this episode leave us a review! If you have questions, sponsorship inquiries, or comments DM us on Instagram or email us at getfitwithmeliss@dayoneathletic.com
We get it, weight loss isn't necessarily simple. However, it doesn't have to be as complicated as you might think! It's a process and takes a lot of mental and physical strength, but with the right mindset and a good roadmap you can do anything! In this episode we break down the simple roadmap to starting your journey through weight loss and how you can get started on your healthier lifestyle today! Link to sleep podcast https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000530727979
Have you ever wondered how the heck to be healthy together as a couple in a relationship or as a family? Have you ever wondered how we met, what our first impressions and conversations were, and how we make it work every single day? Well this is an exclusive look into our marriage, our family, and our early years as a couple! Special bonus episode on our 5 year wedding anniversary!
Are you finding yourself in a rut lately? Struggling with the motivation to get a workout in? Wanting to call into work more often than not? Feeling dread in all your workouts? All these things causing you to stop what you've been doing, breaking out of routine? If this sounds like you, or if you're just needing another pep talk from your favorite podcasts hosts, you've come to the right episode. Today Ryan and Melissa will be talking about all the reasons to show up today, why it matters, and what it means for winning the day, and stay winning. Tune in, leave a review, and let us know if today's episode helped you have some motivation to get up and do!
In this episode we talk about a very common listener question of how do you start eating healthy and what does that look like? We talk about some of the things we have learned through our journey and the things that we have stuck with and haven't stuck with. We give you some actionable tips on how to live that healthy lifestyle that we are all striving to live.
If you have any questions, suggestions, or sponsorship inquiries, DM us on Instagram or email us at getfitwithmeliss@dayoneathletic.com
This episode is a bonus for you guys and it's all about something that we hear from clients and everybody in general. Falling off the wagon, falling off track, or starting to slide. We give all of our insight in this episode and hope it helps everybody!
For questions, suggestions, or sponsorship inquiries, DM us on Instagram or email us at getfitwithmeliss@dayoneathletic.com
In this episode we get into support that you may or may not receive from the people that you would expect. How to deal with feeling alone, and how to become more self sufficient in your journey.
We talk about a lot of our own personal experiences and how we have been able to deal with the challenges that we have faced on this topic.
With questions, suggestions, or sponsorship inquiries, DM us on Instagram or email us at getfitwithmeliss@dayoneathletic.com
Ready to get in to one of the most controversial fitness topics on the podcast so far? Well here it is! Lets talk about tracking, what it is, how to do it, and what to think!
If you have any questions, topic ideas, suggestions, DM us or email us at getfitwithmeliss@dayoneathletic.com. If you want to sponsor the podcast, let us know and we can make something happen!
Enjoy!
In this episode we go over the differences between motivation and discipline. We walk you through our own experiences through life and how to use discipline when your motivation is lacking. We talk about tools and tips for realizing when you need to be disciplined, and how to maximize your motivation for long term results. Email us at getfitwithmeliss@dayoneathletic.com with any suggestions, questions, or business/sponsorship offers!
In this episode we discuss delayed gratification, what it is, and how we have used it to reach our goals and become the people that we are today. We talk about getting out of debt, getting into better physical health, and the habits and behaviors that we had to change to reach the goals that we set out for ourselves. If you have questions, suggestions, and you want to sponsor the show, let us know by sending us an email at getfitwithmeliss@dayoneathletic.com
In this episode we take you through all of our experiences with the 75 Hard program. How we overcame the challenges we faced, what it did for us in our lives, and an in depth look into exactly what the program entails. We talk about how we live our lives differently now because of it, and give you tons of good resources and ideas to implement into your own lives, starting with today. Remember to always Get up and do what you need to do, and leave us a review if you enjoy the episode or any of our episodes. For business inquiries and promotions, send us an email at getfitwithmeliss@dayoneathletic.com
What are limiting beliefs? What beliefs do you have that keep you away from your goals? We'll tell you what beliefs we have, how we have switched them into positive ones, and how you can do the same!
In this episode, we go in depth about influence and the importance of making influencing the room. We talk about identity, how to recognize the room you're in, and what we have done to influence the rooms we find ourselves in.
In our introduction episode we introduce you to who we are, what we are about, and the kind of content that you can expect from us throughout this podcast journey! We talk briefly about the comfort zone, and how you can break out of it and realize your full potential. Welcome to the Get Up and Do Podcast!