The Chasing Health Podcast: Recent Episodes
Chase Smith
Join me, Chase Smith, as I dive into all topics related to health, nutrition, fitness, mindset, and just how to live a better life - the life you WANT! I will be sharing the mic occasionally with special guests including other coaches, dietitians, clients of mine, my friends, and others who are working on becoming their best self! No topic is off limits! Thanks for tuning in!
Summary
In this episode of the Chasing Health Podcast, the hosts discuss various topics related to nutrition and fitness. They address questions about how long to be at maintenance before going into a cut, how much protein to have with each meal, whether to lower calories in a deficit for faster progress, and the best diet for type 2 diabetics. The hosts emphasize the importance of consistency, intentionality, and individualization in these matters.
Chapters
00:00 Optimal Timing for Going into a Cut
11:14 Determining Protein Intake with Each Meal
25:48 Choosing the Best Diet for Type 2 Diabetics
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase and Chris discuss the importance of maintaining weight loss and the mindset shift required for long-term success. They emphasize that maintaining weight loss is often overlooked and not given enough attention. They explain that maintenance is the process of eating enough food to sustain your body and maintain your current weight. They also highlight the need for mindset changes and lifestyle adjustments to ensure successful maintenance. They discuss the limitations of other diet programs that focus only on weight loss and fail to address maintenance. They encourage listeners to prioritize maintenance and make sustainable lifestyle changes. In this conversation, Chase and Chris discuss the importance of maintenance calories and how to transition into a maintenance phase after reaching a weight loss goal. They emphasize the need for intentional maintenance, including taking diet breaks and not dieting year-round. They also discuss the importance of tracking weight trends and adjusting calories accordingly. They highlight the role of activity and protein intake in maintenance and stress the need to maintain a healthy relationship with food. They encourage seeking support and setting new goals during the maintenance phase.
Chapters
00:00 Introduction and Personal Experiences
03:02 Understanding Maintenance and Mindset
06:40 The Limitations of Other Diet Programs
10:59 Prioritizing Maintenance and Sustainable Lifestyle Changes
23:30 Tracking Weight Trends and Adjusting Calories
25:50 Developing a Healthy Relationship with Food
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of the Chasing Health Podcast, the hosts, Coach Chase & Coach Chris, and their guest, Coach Saquaya, discuss the importance of strength training, its benefits over cardio, and the potential risks of increasing weight too fast. They emphasize the significance of intentional training, form, and technique, and caution against comparing oneself to others in the gym. The conversation also touches on the mental and physical benefits of strength training, the role of resistance training in muscle development, and the impact of cardio on overall health and fitness. The conversation covers a range of topics related to strength training, including the benefits of increasing reps versus increasing weights, the significance of one-rep max testing, the importance of going to failure, and the differences between working out at home versus the gym. The speakers emphasize the importance of progressive overload, the role of adaptation in training, and the psychosocial aspects of training in different environments.
Chapters
00:00 The Importance of Strength Training and Intentional Training
03:04 The Benefits of Strength Training Over Cardio
15:24 The Risks of Increasing Weight Too Fast
30:12 The Role of One-Rep Max Testing in Strength Training
36:14 The Significance of Going to Failure in Workouts
43:17 Home vs. Gym: Differences in Training Environments
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of The Chasing Health Podcast, Coach Chris and Chase discuss five essential elements for a successful health journey, focusing on patience, grit, grace, support, and imperfect action. They emphasize the importance of these factors in achieving long-term health and fitness goals, providing real-life examples and practical insights for their audience. The conversation covers the topics of emotional eating, resilience, support, and imperfect action. It emphasizes the importance of adapting to challenges, finding balance, and seeking support in the journey towards health and fitness goals.
Chapters
00:00 Introduction: The Five Essential Elements
01:25 The Power of Patience: Navigating the Long Health Journey
23:18 Navigating Emotional Eating and Resilience
37:40 The Role of Support and Community
47:21 Embracing Imperfect Action and Adaptation
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
The episode with Coach Chase, Coach Chris, and Guest Coach, Ryan Murphy features a discussion on various health and fitness topics, including exercise for weight loss, the importance of fiber and protein, the use of oils in cooking, and managing exercise with shoulder, hip, knee, and back problems. The conversation emphasizes the significance of consistency, mindful eating, and individualized approaches to exercise and nutrition. The conversation covers a range of topics including injury recovery, mindset, lifestyle changes, and nutrition. It emphasizes the importance of focusing on what you can do, finding daily wins, and making sacrifices for fat loss. The speakers also discuss the challenges of making multiple meals to accommodate different dietary needs within a family. They address the need for lifestyle changes and the impact of alcohol consumption on weight loss. The conversation provides valuable insights into mindset, nutrition, and lifestyle adjustments for achieving fitness goals.
Chapters
00:00 The Role of Exercise in Health and Weight Management
08:28 The Importance of Protein and Fiber in Nutrition
31:27 Managing Exercise with Physical Discomfort
34:00 Mindset and Lifestyle Adjustments for Fitness Success
46:30 Navigating Family Meals and Lifestyle Changes
50:54 Alcohol Consumption and Weight Loss: Finding Balance
Connect with Ryan Murphy:
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase and Chris discuss how to navigate the challenges of maintaining a healthy lifestyle during the summer. They emphasize the importance of setting realistic goals, being mindful of food choices and portion sizes, and staying active. They also address the temptation of alcohol and provide strategies for managing it. The hosts encourage listeners to focus on long-term sustainability rather than short-term fixes, and to enjoy the summer while still maintaining their health and fitness goals.
Chapters
00:00 Introduction and Summer Memories
03:03 Navigating the Challenges of Summer
08:12 Maintaining Your Weight During the Summer
15:03 Mindful Eating and Portion Control
29:05 Staying Active During the Summer
35:08 Conclusion
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of The Chasing Health Podcast, Chris Heskett joins the coaches roundtable to answer listener questions. They discuss topics such as the best approach for weight loss (keto vs. low carb vs. high carb), the difference between losing fat and losing weight, how to break sugar habits and eat healthy, and how to lose weight with PCOS. The key takeaways include the importance of finding a sustainable approach to nutrition, focusing on body fat loss rather than just weight loss, and understanding the unique challenges and strategies for individuals with PCOS. In this conversation, Chris Heskett, Chris Bealhen, and Chase Smith discuss various topics related to health and fitness, including PCOS, nutrition for weight loss, tracking calories, and menopausal weight gain. They emphasize the importance of a balanced approach to exercise and nutrition, and the need for individualized strategies based on specific goals and circumstances. They also highlight the significance of awareness, tracking, and making small adjustments to achieve desired results.
Chapters
00:00 Introduction and Background
02:57 Finding a Sustainable Approach to Weight Loss
07:47 The Importance of Body Fat Loss
14:00 Breaking Sugar Habits and Eating Healthy
27:00 The Role of Consistency in Weight Loss
29:09 The Truth About Nutrition and Weight Loss
37:21 The Importance of Tracking Calories
47:02 Navigating Menopausal Weight Gain
53:20 Finding the Right Exercise Frequency
Connect with Chris Heskett:
The Wild Nutrition Podcast
Stop Talking About Fat Loss
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of the Chasing Health podcast, Chase Smith and Chris are joined by special guest Iris to discuss the topic of taking ownership for one's health. Iris shares her personal journey of overcoming fad diets and disordered eating, and emphasizes the importance of untwisting one's relationship with food and exercise. The conversation touches on the significance of surrounding oneself with a supportive community, the need to unfollow people on social media who contribute to confusion and negativity, and the importance of setting boundaries and saying no. The hosts also explore the balance between grit and grace when it comes to self-care and taking ownership of one's health. In this conversation, Iris emphasizes the importance of trial and error, being okay with failure, and not equating small failures with overall failure. She encourages people to reflect on their actions and make changes for the future. Iris also discusses the need for self-trust and resourcefulness, highlighting the negative impact of relying too heavily on external guidance. She suggests using the 'pillow test' to evaluate daily actions and prioritize self-reflection. Additionally, Iris emphasizes the significance of consistency, planning, and taking ownership of one's health journey.
Chapters
00:00 Introduction and Background
06:08 Iris's Journey with Fad Diets and Disordered Eating
09:21 Unfollowing and Creating a Supportive Environment
12:12 Setting Boundaries and Saying No
34:05 Embracing Trial and Error
38:54 Building Self-Trust and Resourcefulness
42:46 The Power of Fumbling Around
44:40 Stop Looking for the Next Thing
48:02 Taking Ownership of Your Health Journey
52:57 Tracking Consistency as Data
01:03:14 Being Kinder to Yourself
Connect with Iris:
Here's The Deal Podcast
No B.S. Nutrition Made Simple Facebook Group
How to Connect with Us:
Chase’s Instagram
Chris’ Instagram
Facebook Group
Visit our Website
Work with Conquer Fitness and Nutrition for 1:1 Coaching
Memorial Day Fit Fam Challenge Registration:
https://info.conquerfitnessandnutrition.com/memorial-day-fit-fam-challenge-registration
Summary
In this episode, Chase and Chris discuss their current challenge and the benefits of joining. They also answer questions about eating carbs after 6 p.m., stopping snacking when not hungry, and not losing weight despite eating at a calorie deficit. They emphasize the importance of awareness, making conscious decisions, and adjusting calorie intake and exercise levels to achieve weight loss goals. In this conversation, Chase and Chris discuss various topics related to nutrition and fitness. They cover the importance of tracking calories, the benefits of exercise, controlling portion sizes at restaurants, and dealing with food pushers at family gatherings. The key takeaways include the need to create a calorie deficit for weight loss, the importance of challenging oneself to see progress, the awareness of portion sizes at restaurants, and the importance of making mindful choices at social events. Overall, the conversation provides practical advice for maintaining a healthy lifestyle.
Chapters
00:00 Our Memorial Day Challenge
05:21 Eating Carbs After 6 p.m.
11:21 Stopping Snacking When Not Hungry
21:35 Not Losing Weight in a Deficit
28:02 Controlling Portion Sizes at Restaurants
35:18 Dealing with Food Pushers at Family Gatherings
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Memorial Day Fit Fam Challenge Registration Information (CLICK HERE)
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Summary
In this episode, Chase and Chris discuss how to get started on a weight loss journey. They address the common question of where to begin and how to navigate the overwhelming amount of information available. They emphasize the importance of having a clear why and setting specific goals. They also discuss the need to unlearn old habits and establish new ones. The hosts highlight the value of having a plan and avoiding guesswork. They encourage listeners to be realistic about the effort and sacrifices required, while also reminding them not to overcomplicate the process. In this conversation, Chase and Chris discuss the importance of focusing on sustainable nutrition and fitness habits, as well as the role of mindset in achieving long-term success. They emphasize the need to find a nutrition plan that you can stick to forever, rather than following restrictive diets. They also highlight the importance of tracking calories and being aware of what you're putting into your body. In terms of fitness, they recommend starting with simple habits like walking and gradually incorporating resistance training. They stress the significance of addressing mindset issues, such as the relationship with food and self-sabotage, before embarking on a weight loss journey.
Chapters
00:00 Introduction and the Question of How to Get Started
16:00 The Importance of Having a Clear Why
21:09 The Value of Having a Plan
25:24 Avoiding Overcomplication and Taking Action
32:05 The Importance of Tracking Calories
35:04 Starting with Simple Fitness Habits
43:30 Addressing Mindset Issues
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
REGISTER FOR THE MEMORIAL DAY FIT FAM CHALLENGE: https://info.conquerfitnessandnutrition.com/memorial-day-fit-fam-challenge-registration - EARLY BIRD REGISTRATION DISCOUNT FOR THE FIRST 72 HOURS!
Summary
In this episode of the Chasing Health podcast, Chase and Chris discuss their upcoming four-week challenge and the charity it will support. They also answer questions about eating enough and weight gain, strengthening the core, staying motivated, working around injuries, and tracking macros. They emphasize the importance of focusing on the outcome rather than the process, and tailoring workouts and nutrition to individual goals and capabilities.
Chapters
00:00 Introduction and Announcement of Four-Week Challenge
07:55 Question 1: Do I Eat Enough and Can It Cause Weight Gain?
11:45 Question 2: Good Exercises and Movements to Strengthen the Core
21:51 Question 4: How to Work Around an Injury
25:34 Question 5: Should I Track All Three Macros or Just Protein and Calories?
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
On this week's episode, Coach Chase & Coach Chris welcome Coach Melissa Ostash, a Nutrition & Wellness Coach, CNC, GGS-1.
We dive into why you should prioritize working on your relationship with food instead jumping right to fat loss.
Connect with Melissa: https://www.instagram.com/thefitandfueledlife/
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
Summary
In this episode of the Chasing Health Podcast, Coach Chris & Coach Chase are joined by, guest, Erin McDonald to discuss various topics related to health and fitness. They cover the reasons for weight gain during menopause, the importance of building proper habits, meal timing strategies, the progression of reps and weight in workouts, and the use of amino acid powder and protein powder. The hosts provide insights and advice based on their own experiences and expertise. In this conversation, the hosts discuss various topics related to nutrition and fitness. They cover protein powders, the importance of third-party testing, and finding the right protein source for individual needs. They also talk about the benefits of creatine and its effects on mood and brain fog. The hosts emphasize the importance of including carbs in the diet and debunk the misconception that all carbs are bad. They highlight the need for a moderate, sustainable calorie deficit for healthy weight loss and overcoming self-doubt by finding a personalized approach to nutrition and fitness.
Chapters
00:00 Introduction and Guest Q&A
01:09 Understanding Weight Gain During Menopause
08:42 Personalized Meal Timing Strategies
13:22 Progression in Workouts: Reps, Weight, or Both?
22:17 Choosing the Right Protein Powder
22:48 Protein Powders: Tips and Recommendations
25:57 The Benefits of Creatine
29:28 Carbs: Finding the Right Balance
33:20 The Key to Healthy Weight Loss
36:51 Overcoming Self-Doubt
Connect with Erin:
TikTok
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
DOWNLOAD OUR FREE SUSTAINABLE FAT LOSS GUIDE - CLICK HERE
Summary
In this episode, Chase and Chris discuss the real reasons why women over 40 struggle with weight loss. They address the misconception that metabolism slows down at 40 and emphasize the importance of consistency in achieving weight loss goals. They also highlight the significance of strength training for women over 40 and the benefits it provides, such as muscle mass preservation and improved balance and coordination. Additionally, they discuss the impact of lifestyle factors, such as sleep disruption and sedentary jobs, on weight loss efforts. In this conversation, Chris and Chase discuss various obstacles that people face when trying to lose weight and maintain a healthy lifestyle as they age. They touch on topics such as the importance of being intentional, changes in family dynamics, stress and emotional eating, socializing and eating out, health conditions and hormones, and the impact of metabolism. They emphasize the need for consistency, prioritizing health, and making lifestyle changes to achieve long-term success.
Chapters
00:00 Introduction: The Struggle with Weight Loss at 40
06:08 Lifestyle Factors and Sleep Disruption
15:25 Overcoming the Challenges of Sedentary Jobs
31:08 Understanding the Impact of Health Conditions and Hormones
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of the Coaches Roundtable on the Chasing Health podcast, Chase and Chris answer various questions from their audience. They discuss the importance of having guest features on their Q&A episodes and ask for suggestions on which guests to bring back. They also talk about the use of artificial sweeteners and the effects they have on weight loss. The hosts emphasize the importance of mobility training and how it can improve coordination and prevent injuries. They also discuss habit stacking and how it can help in forming positive habits. Additionally, they address the question of whether it matters if workouts are condensed to fit a busy schedule, and they highlight the benefits of online coaching in providing access to a coach and a supportive community.
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase and Chris discuss the concept of reverse dieting and how their opinions on it have changed based on new research and data. They explain that reverse dieting is simply the process of increasing calories from a deficit back up to maintenance calories. They emphasize that reverse dieting is not necessary for everyone and that consistency is key. They discuss who may benefit from reverse dieting, such as individuals who have been in a deficit for a long time or have experienced extreme weight loss. They also explain that some people may not need a reverse diet and can start a deficit right away. They provide insights on how to reverse diet and the importance of awareness and consistency in achieving sustainable progress.
Chapters
00:00 Introduction: Admitting Mistakes
04:39 Who Needs Reverse Dieting?
12:33 How to Reverse Diet
21:54 Weight Fluctuations and Reverse Dieting
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of the Coaches Round Table, the hosts and guests discuss common misunderstandings about food, the balance between performance and aesthetic goals, the use of low-fat products, and the healthiness of Oreos. They emphasize the importance of moderation, context, and individual preferences when it comes to food choices. They also highlight the need to redefine the concept of 'healthy' and focus on overall well-being rather than strict dietary rules. In this episode, the hosts discuss various topics related to nutrition and fitness. They address the importance of including enjoyable foods in your diet, the relationship between dairy and cellulite, strategies for dieting without feeling hungry, how to address emotional eating, and managing impatience with results in strength training. The hosts provide practical advice and insights based on their experience as coaches.
Connect with Jaime Barraso: https://www.instagram.com/strengthbyjaimebarroso/
Connect with Jaclyn Maxwell: https://www.instagram.com/jsstrengthandconditioning/
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase Smith and Chris Bealhen interviews Jamie Barroso about the importance of strength training for fat loss and overall health. They discuss the benefits of working out in a gym versus at home. Jamie shares her journey of becoming a personal trainer and nutrition coach and emphasizes the importance of focusing on performance and mindset rather than just the number on the scale. They also discuss the relationship between strength training and fat loss, highlighting the role of nutrition and the need for a balanced approach. Overall, the conversation emphasizes the importance of prioritizing strength training and focusing on overall health and well-being rather than solely on weight loss. In this conversation, Jaime, Chris, and Chase discuss the importance of weighing oneself daily and the role of coaching in interpreting the numbers on the scale. They emphasize the need to disentangle emotions from the scale number and focus on the work and dedication put into health and fitness goals. They also touch on the significance of celebrating non-scale victories and the importance of having a coach to guide and support the process. The conversation then shifts to the topic of utilizing the barbell in strength training and overcoming gym anxiety. Jaime provides tips for starting a strength training program and highlights the benefits of starting with deadlifts and barbell rows.
Chapters
00:00 Navigating Time Zones and Changing Seasons
07:06 The Importance of Strength Training for Fat Loss
13:21 Focusing on Performance and Mindset
32:21 Celebrating Non-Scale Victories
49:06 Utilizing the Barbell in Strength Training
To connect with Jaime:
Instagram | Facebook
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of The Chasing Health Podcast, Chase and Chris answer questions from their audience. They discuss how to handle unsupportive people when embarking on a health journey, the importance of acting like your future self even if you feel like a fraud, the value of communication between coaches and clients, building muscle in a calorie deficit, the use of continuous glucose monitors, and the effectiveness of sugar-free options for weight loss.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase and Chris discuss why restricting food can actually lead to weight gain. They share personal anecdotes and client stories to illustrate the negative effects of strict diets and the importance of finding balance and moderation. They emphasize the need to focus on adding nutritious foods to the diet rather than restricting certain foods. They also discuss the importance of sustainable lifestyle changes and the dangers of extreme restriction and rebounding. The key takeaway is that restrictive diets rarely lead to long-term success, and it's important to find an approach that works for you and promotes a healthy relationship with food.
Chapters
00:00 Why Restricting Could Be Causing Weight Gain
04:02 The Negative Effects of Strict Diets
07:14 The Dangers of Fasting and Extreme Restriction
11:35 Finding Balance and Moderation
28:30 The Negative Effects of Restriction
30:08 Finding What Works for You
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
The Sustainable Fat Loss Guide - CLICK HERE!
Summary
In this episode of the Coaches Roundtable and the Chasing Health Podcast, Chase and Chris discuss various topics related to weight loss, nutrition, and fitness mindset. They address questions about portion control, the right way to take breaks between sets, the use of berberine as a weight loss supplement, nutrition during injury recovery, and meeting protein goals. They emphasize the importance of addressing underlying issues and putting in the work for sustainable weight loss.
Chapters
00:00 Introduction and Ideas for the Podcast
01:51 Bringing on Additional Coaches for the Podcast
02:11 The Challenge of Overeating to Avoid Wasting Food
08:12 The Right Way to Take Breaks Between Sets
10:50 The Use of Berberine as a Weight Loss Supplement
15:46 Nutrition During Injury Recovery
21:01 Promoting the Sustainable Fat Loss Guide
22:09 Conclusion
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Summary
In this episode, Chase, Chris, and Saquaya interview Pam Waters, a client of Conquer Fitness. Pam shares her journey before joining Conquer Fitness, including her struggles with weight loss and binge eating. She explains how Conquer Fitness provided the aftercare and support she needed to change her mindset and develop healthier habits. Pam discusses her goals, including improving her activity level and preparing for a walking trip to Israel. She also expresses her gratitude for the personal connection and ongoing support she receives from the Conquer Fitness team. In this conversation, Pam Waters shares her experience with the Conquer program and the impact it has had on her life. She discusses the importance of learning about macros and goal setting, as well as the biggest wins she has accomplished so far. Pam also highlights the authentic and supportive coaching style of Saquaya and the Conquer team. She emphasizes the mindset shift she has experienced and the benefits of joining the program, including accountability and personal attention. Pam encourages others to take the plunge and prioritize their health, as she has gained her life back and can now make lasting memories with her loved ones.
Chapters
00:00 Introduction
01:14 Getting to Know Pam Waters
05:25 Pam's Mindset and Challenges Before Conquer Fitness
08:51 Pam's Frustrations and Adversities
11:09 Why Pam Chose Conquer Fitness
16:29 Pam's Goals with Conquer Fitness
25:36 Pam's Progress and Results
25:51 Importance of Learning about Macros and Goal Setting
28:27 Biggest Wins with Conquer
32:35 Favorite Aspects of Coaching
35:11 Overcoming Challenges and Shifting Mindset
41:14 Benefits of Joining Conquer
44:50 No Fears or Unknowns
48:03 Gaining Life Back and Making Memories
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of the Chasing Health podcast, the hosts address various questions related to nutrition and meal planning. They discuss strategies for overcoming the temptation of quick food choices, such as preparing meals in advance and being mindful of the impact on overall well-being. They also provide tips for tracking the nutritional value of homemade recipes and address the challenges of finding a balance between preparing separate meals for children and maintaining personal health goals. The hosts emphasize the importance of planning, consistency, and communication within the family. In this conversation, Chris and Chase discuss various topics related to healthy eating and nutrition. They emphasize the importance of teaching kids about healthy eating habits and the responsibility parents have in this regard. They also provide tips on finding low-cost options for healthier foods, such as shopping at discount stores and being mindful of sales and discounts. Lastly, they address the issue of an all-or-nothing mentality when it comes to nutrition and offer strategies for overcoming this mindset.
Chapters
00:00 Introduction
00:31 Overcoming Quick Food Choices
06:29 Tracking Nutritional Value of Recipes
13:28 Finding Balance with Family Meals
21:34 Low Cost Options for Healthier Foods
29:51 Overcoming All-or-Nothing Mentality
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chris is surprised with feedback and testimonials from his clients. The testimonials highlight Chris's passion, dedication, and impact on their lives. The conversation also delves into Chris's journey as a coach and his motivation to help others. Throughout the episode, themes of community, communication, and personal growth emerge. In this part of the conversation, Chris and his impact on Conquer Fitness are discussed. The power of community and the role it plays in the fitness journey is highlighted. Chris shares his personal journey and the inspiration behind starting Conquer Fitness. The importance of faith and its impact on Chris's life is explored. Testimonials from clients showcase the transformation and empowerment they have experienced. Memorable moments and personal stories are shared, along with favorite childhood memories. The significance of the Conquer logo and the pillars it represents are explained. In this conversation, Chris discusses his goals for Conquer Fitness in the next year, including growing the community and guaranteeing results for clients. Chris reflects on the impact he has had on clients' lives and his own struggles with nutrition, fitness, and mindset. The conversation concludes with heartfelt messages from Dolly, Saquaya, and Chase, expressing their gratitude for Chris and the positive impact he has had on their lives.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase and Chris celebrate their 200th episode of the Chase and Health Podcast. They reflect on the early days of podcasting and how their approach to content has evolved. They discuss the importance of adapting advice to individual needs and the balance between health goals and enjoying life. The hosts also explore the impact of stress on weight loss and the benefits of standing desks. They conclude by addressing the challenges of managing time and money for healthy eating.
Chapters
00:00 Celebrating 200 episodes
02:58 Reflecting on the early days of podcasting
05:54 The journey of developing solo episodes
08:55 Adapting content and giving personalized advice
11:46 Balancing health goals and enjoying life
14:57 The impact of stress on health and weight loss
29:00 Managing time and money for healthy eating
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode, Chase and Chris discuss how to handle social settings and eating out, focusing on parties, events, and restaurants. They emphasize the importance of considering these situations during a fat loss phase and the need for sustainability. The hosts address common challenges such as peer pressure, temptations, lack of healthier options, emotional eating, unpredictable schedules, mindless eating, FOMO (fear of missing out), and the difficulty of accurately tracking calories in these settings. In this episode, Chase and Chris discuss strategies for maintaining a healthy lifestyle while attending social events and dealing with food and alcohol temptations. They emphasize the importance of portion sizes and real ingredients in food, and the need to choose wisely when deciding to attend events. They provide strategies for planning meals, looking at menus ahead of time, and building balanced plates. They also discuss the importance of mindful eating, engaging in conversation away from the food table, and politely declining food that doesn't align with your goals. They offer strategies for managing alcohol consumption and bouncing back after indulging in social events.
Chapters
00:00 Introduction and Giveaway Announcement
03:00 Why Social Settings and Eating Out Matter
06:02 Challenges: Peer Pressure and Temptations
09:21 Challenges: Lack of Healthier Options
11:19 Challenges: Emotional Eating and Stress
16:10 Challenges: Unpredictable Schedules and Mindless Eating
25:28 Food Portion Sizes and Ingredients
26:47 Is It Worth Going?
27:16 Strategies for Food
29:02 Planning Meals and Menu Selection
30:34 Mindful Eating and Conversation
35:13 Engaging Away from the Food Table
38:19 Strategies for Alcohol
48:29 Bouncing Back and Getting Back into Routine
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/survey/mxJlwpeNyhzQV4WGpbm1
Summary
In this episode of the Chasing Health Podcast, Chase and Chris answer listener questions on various topics related to health and fitness. They discuss the number of calories to decrease for muscle building in a deficit, the myth of spot reduction for fat loss, ideas for dinner and meal variety, why the scale may not budge after a few days, and how to maintain progress after hip surgery. The hosts emphasize the importance of consistency, patience, and focusing on what can be controlled in order to achieve long-term success in health and fitness goals.
Chapters
00:00 Introduction and Podcast Giveaway
02:23 How Many Calories to Decrease for Muscle Building in a Deficit
06:21 Why Spot Reduction of Fat Loss is Not Possible
09:21 Ideas for Dinner and Meal Variety
14:20 Why the Scale Doesn't Budge After a Few Days
Summary
In this episode, Chase and Chris discuss plateaus in weight loss journeys. They emphasize the importance of understanding what a plateau is and managing expectations. Consistency in tracking and weighing food, eating out, and food preparation are key factors affecting progress. They also highlight the significance of protein and fiber intake, steps and workouts, sleep and stress management. The hosts provide strategies to overcome plateaus, including diet breaks, adjusting calories, and increasing movement. They caution against jumping to hormonal factors without first ensuring consistency. The episode concludes with a podcast giveaway announcement.
Chapters
00:00 Introduction: Plateaus and their significance
00:30 Understanding Plateaus
01:30 Consistency and Expectations
09:47 Factors Affecting Progress: Eating Out and Food Preparation
13:24 Factors Affecting Progress: Protein and Fiber Intake
14:39 Factors Affecting Progress: Steps and Workouts
20:44 Overcoming Plateaus: Diet Breaks and Refeed Days
25:00 Overcoming Plateaus: Adjusting Calories and Increasing Movement
27:38 Overcoming Plateaus: Blood Work and Hormonal Factors
30:40 Time, Patience, and Consistency
34:32 Conclusion and Podcast Giveaway
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/form/A1AyVfVNmUI9jffWyXLn
Summary
In this episode, Chase and Chris answer listener questions on various health and fitness topics. They discuss the importance of not eating back all the calories burned from working out, the impact of water temperature on hydration, the challenges of eating gluten-free, the balance between giving yourself grace and making excuses, and the causes of cravings. They emphasize the need to focus on the bigger picture and prioritize overall health and well-being.
Chapters
00:00 Introduction and Podcast Giveaway
02:15 Eating Back Calories Burned from Working Out
08:14 Room Temperature vs. Ice Water
12:31 Struggles of Eating Gluten-Free
15:14 Giving Yourself Grace without Making Excuses
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/form/A1AyVfVNmUI9jffWyXLn
Summary
In this episode, Chase and Chris discuss diet burnout and provide tips on how to avoid it. They emphasize the importance of taking breaks, building consistency and habits, and focusing on non-scale victories. They also discuss the benefits of incorporating variety in meals, planning and organizing, and having a support system. Additionally, they highlight the significance of flexibility and diet breaks in maintaining a sustainable approach to dieting.
Chapters
00:00 Introduction and Podcast Giveaway
03:47 Definition of Diet Burnout
04:13 Clients' Experience with Diet Burnout
06:16 Importance of Taking Breaks
07:42 Building Consistency and Habits
08:34 Knowing When You're Ready for a Diet
09:36 Incorporating Variety in Meals
11:45 Focus on Habits, Not Results
13:48 Importance of Non-Scale Victories
15:26 Incorporating More Movement
20:57 Flexibility and Diet Breaks
25:27 Importance of Support System
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/form/A1AyVfVNmUI9jffWyXLn
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
Summary
In this episode, Chase and Chris answer various questions related to nutrition and fitness. They discuss the obsession with tuna, the importance of carb loading and protein intake before and after workouts, the potential impact of high protein intake on kidney function, the benefits of stretching before, during, and after workouts, the concept of cutting, bulking, and maintenance in relation to calorie intake, the truth about burning calories based on heart rate, the significance of protein sources and food labels, and the importance of moderation and variety in food choices.
Chapters
00:00 Introduction and Tuna Obsession
03:22 Carb Loading and Protein Intake
09:17 Protein Intake and Kidney Function
12:26 Stretching Before, During, and After Workouts
16:01 Cutting, Bulking, and Maintenance
25:09 Protein Source and Food Labels
28:15 Foods to Be Mindful of
33:09 Wrap Up and Call to Action
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/form/A1AyVfVNmUI9jffWyXLn
Summary
In this episode, Chase and Chris discuss metabolism and debunk common myths surrounding it. They explain the different factors that contribute to calorie burning, including basal metabolic rate, non-exercise activity thermogenesis, exercise, and the thermogenic effect of food. The hosts emphasize the importance of a balanced diet, consistent movement, resistance training, stress management, and quality sleep in boosting metabolism. They also address misconceptions about metabolism slowing down with age and the idea of a broken metabolism. The episode concludes with an offer for a free metabolic assessment to help listeners optimize their metabolism.
Takeaways
- Metabolism is influenced by factors such as basal metabolic rate, non-exercise activity thermogenesis, exercise, and the thermogenic effect of food.
- A balanced diet, consistent movement, resistance training, stress management, and quality sleep can help speed up metabolism.
- Metabolism does not slow down significantly with age, and the idea of a broken metabolism is a myth.
- Metabolic pills, drinks, and other products do not significantly boost metabolism.
- Eating more meals throughout the day does not necessarily increase metabolism.
- Metabolic adaptations are normal and expected during weight loss.
- Consistency is key in optimizing metabolism and achieving weight loss goals.
Chapters
00:00 Introduction and Overview
00:57 Breaking Down Metabolism Myths
06:11 Calories In vs Calories Out
07:41 Metabolism and Aging
09:37 Metabolism is Not Broken
13:14 Metabolic Pills and Drinks
15:39 Eating More Meals to Increase Metabolism
21:46 Fasting and Starving Yourself
23:24 Metabolic Adaptations
29:05 Speeding Up Metabolism in Phase One of the Program
36:18 Consistency is Key
38:35 Managing Stress and Sleep
39:32 Free Metabolic Assessment
39:51 Conclusion
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/form/A1AyVfVNmUI9jffWyXLn
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Are raw vegetables lower in calories than cooked vegetables if there's nothing but water added in the cooking process? In MFP cooked broccoli is higher in calories than raw broccoli. Almost double the calories. Should we just weigh out the raw veggies( I use fresh) log that then cook them? It's hard to be accurate when there are a dozen different entries. You don't th know what to choose
- Whenever supplements get mentioned, magnesium is always recommended to be on the top of the list. What does it do? Why is it so good for you and how do you know which ones to take since there are so many different types of magnesium?
- Does eating later affect your sleep enough to notice? My ring tells me not to eat so late when I don't sleep well. I know it's tech but curious if there's merit to that kinda advice.
- I've noticed that one thing I really struggle with, and I'm not sure why, is once I start eating I have a hard time stopping. It's kind I'm always looking for the next thing. Lol. I don't know why.
- I struggle with knowing what to eat, I know you all have said in the past you’re not a fan of meal plans, but couldn’t that help me? I just want someone to tell me what to eat and how much to eat.
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/form/A1AyVfVNmUI9jffWyXLn
Summary
In this episode, Chase and Chris discuss the concept of the 'Inner Karen' and how it relates to negative self-talk. They explore how negative self-talk shows up in everyday life and the impact it has on one's identity. They also discuss external influences, such as social media and comparison, that contribute to negative self-talk. The hosts provide strategies for overcoming negative self-talk, including creating awareness, reframing thoughts, journaling, and seeking professional help. They also invite listener input for their upcoming 200th episode.
Takeaways
- Negative self-talk can manifest as the 'Inner Karen' and has a significant impact on one's identity and actions.
- External influences, such as social media and comparison, contribute to negative self-talk.
- Strategies for overcoming negative self-talk include creating awareness, reframing thoughts, journaling, and seeking professional help.
- Focusing on positive changes and celebrating wins can help shift the narrative from negative to positive.
Chapters
00:00 Introduction: Silencing the Inner Karen
01:00 The Inner Karen and Negative Self-Talk
04:10 The Inner Karen in Everyday Life
06:30 The Impact of Negative Self-Talk on Identity
10:49 External Influences on Negative Self-Talk
15:48 Creating Awareness of Negative Self-Talk
17:26 Reframing Negative Thoughts
18:43 Journaling and Identifying Lies and Truths
21:24 Focusing on Positive Changes
24:08 Seeking Professional Help
31:19 Upcoming Episode 200 and Listener Input
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, the hosts discuss various topics related to nutrition, fitness, and lifestyle. They share their thoughts on balancing macro goals with fitness trackers, the difference in weight loss between men and women, the frequency of strength training, and how to make time for the gym despite a busy schedule. They also address the importance of portraying a healthy lifestyle to children and provide tips on how to do so without creating a negative impact. The episode concludes with some lighthearted banter and anticipation for Valentine's Day.
Takeaways
- Fitness trackers can be inaccurate, so it's best not to rely on them for determining calorie intake.
- Men may lose weight faster than women due to factors like size and hormone fluctuations.
- The frequency of strength training depends on individual preferences and availability.
- Prioritizing gym time is essential, even with a busy schedule.
- When discussing healthy habits with children, focus on the positive aspects of nutrition and fitness.
- Context and education are key in shaping children's understanding of a healthy lifestyle.
Chapters
00:00 Introduction and Florida Trip
01:00 Question 1: Nutrition and Fitness Crossover
04:49 Question 2: Why Do Men Lose Weight Faster?
09:27 Question 3: Strength Training Frequency and Rest
13:14 Question 4: Balancing Work and Gym Time
21:08 Question 5: Dealing with Occupied Gym Equipment
24:09 Question 6: Portraying a Healthy Lifestyle to Kids
31:45 Conclusion
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
Summary
In this episode, Chase and Chris discuss the reasons why past diets have not worked and how to approach sustainable weight loss. They review popular diets like Weight Watchers, Optavia, fasting, and keto, highlighting their limitations and lack of long-term sustainability.
They emphasize the importance of personalization and individualization in creating a successful weight loss plan. They also address the need to set realistic expectations and rewrite the diet resume by focusing on building a healthy relationship with food. In this conversation, Chase and Chris discuss the importance of flexibility in nutrition and the different phases of online coaching. They emphasize the need for a strong foundation and a personalized plan that is flexible and sustainable.
They explain the three phases of their coaching program: Prime, Pursue, & Passion. They highlight the significance of maintenance and teaching clients how to maintain their results long-term. They also stress the importance of identity change and finding sustainable habits that align with one's goals and lifestyle.
Episode Mentioned: What is Online Coaching?
Takeaways
- Popular diets often lack long-term sustainability and can lead to unrealistic expectations.
- Restricting calories too much can hinder weight loss progress and lead to low energy and cravings.
- Ignoring your relationship with food can sabotage your weight loss efforts.
- Setting realistic expectations and rewriting your diet resume can help you approach weight loss in a healthier and more sustainable way.
- Personalization and individualization are key factors in creating a successful weight loss plan. Flexibility in nutrition is crucial for long-term success. A personalized plan that allows for favorite foods and fits into one's lifestyle is more sustainable.
- Online coaching involves three phases: Prime, Pursue, and Passion. Each phase has a specific focus and helps clients build a strong foundation, achieve fat loss goals, and learn how to maintain their results.
- Maintenance is often overlooked but is a critical phase in the coaching program. It teaches clients how to sustain their progress and make healthy habits a part of their lifestyle.
- Identity change is essential for sustainable results. Clients need to shift their mindset and behaviors to align with their goals and create lasting change.
Chapters
00:00 Introduction and Setting Realistic Expectations
12:27 Reviewing Past Diets: Weight Watchers, Optavia, Fasting, Keto
19:46 Restricting Calories Too Much
24:08 Ignoring Relationship with Food
29:03 Unrealistic Expectations and Rewriting Your Diet Resume
35:21 What Sets Us Apart: Personalization and Individualization
38:43 Flexibility in Nutrition
40:03 Phases of Online Coaching
41:30 Phase 1: PRIME: Metabolic Consistency
42:23 Phase 2: PURSUE: Fat Loss
44:44 Phase 3: PASSION: Maintenance and Sustainability
46:37 Importance of Identity Change
51:09 Finding Sustainable Habits
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, Brevin is BACK and they discuss various topics related to health and fitness. They cover the effectiveness of carb cycling, the necessity of supplements, the importance of fiber, the benefits of deadlifts, the value of yoga and pilates, the use of artificial sweeteners, the benefits of walking, the role of protein powder, and the effectiveness of pre- and post-workout supplements.
In this episode, the hosts discuss various health and fitness topics. They start by talking about overrated supplements and how people often waste money on unnecessary products. Then, they move on to discuss energy drinks and coffee, with differing opinions on their value. Finally, they emphasize the importance of having a supportive community in achieving health and fitness goals.
Takeaways
- Carb cycling can be effective for some individuals, but it depends on personal preferences and goals.
- Supplements should be used as a complement to a healthy diet and lifestyle, not as a replacement.
- Fiber is an important nutrient that is often overlooked and should be prioritized in one's diet.
- Deadlifts are a highly effective exercise that engages multiple muscle groups and should be included in strength training routines.
- Yoga and pilates can be beneficial for beginners or those looking for low-impact exercise options, but they may not be as effective for building muscle or losing fat.
- Artificial sweeteners are a personal choice and can be used in moderation, but they should not be relied upon as a substitute for a balanced diet.
- Walking is an underrated form of exercise that can provide numerous health benefits and should be incorporated into daily routines.
- Protein powder can be a convenient way to supplement protein intake, but it should not replace whole food sources of protein.
- Pre-workout supplements are not necessary for a good workout and can be expensive, while post-workout supplements may not provide significant benefits compared to a balanced meal. Focus on the basics when it comes to supplements and avoid wasting money on unnecessary products.
- Energy drinks and coffee can be enjoyed in moderation, but it's important to be mindful of their calorie content and potential negative effects.
- Having a supportive community can greatly enhance motivation and success in reaching health and fitness goals.
Chapters
00:00 Introduction and Welcome Back
02:32 Carb Cycling
07:06 Supplements
12:06 Fiber
15:28 Deadlifts
18:16 Yoga and Pilates
20:59 Artificial Sweeteners
24:47 Walking
25:20 Protein Powder
28:37 Pre-Workout
30:41 Post-Workout
31:21 Overrated Supplements
32:30 Energy Drinks and Coffee
33:23 The Importance of Community
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
Summary
In this episode, Chase Smith, Chris Bealhen, and Jaclyn Maxwell discuss the importance of muscle mass and how to preserve it during a calorie deficit. They emphasize the need for consistency and patience before starting a deficit and the importance of setting realistic expectations.
They also explain the process of weight cuts for athletes and the strategies used to maximize results in a deficit while maintaining muscle mass. Additionally, they discuss the role of compliance and the benefits of incorporating diet breaks to improve adherence and protect the relationship with food.
The conversation explores various aspects of fat loss and provides insights on finding balance, making sacrifices, and allowing indulgences in moderation. It emphasizes the importance of considering the right time for a deficit and taking ownership of actions and expectations.
The discussion also delves into plateaus and consistent progress, highlighting the significance of progress photos and measurements. Additionally, the conversation offers tips on making fat loss easier and more consistent, and encourages listeners not to be afraid to eat and put on muscle for a better body composition.
Takeaways
- Preserving muscle mass is crucial during a calorie deficit as it helps maintain a higher metabolism and improves body composition.
- Before starting a calorie deficit, it is important to spend time in a maintenance phase to build consistency and ensure adherence to the plan.
- When starting a deficit, it is recommended to make a conservative initial drop in calories and focus on strength training and adequate protein intake to preserve muscle mass.
- Diet breaks can be beneficial to improve compliance and protect the relationship with food during a deficit.
- The length of a deficit can vary depending on individual goals and weight loss needs, but it is generally recommended to have a 12-16 week timeframe.
Chapters
00:00 Introduction and Background
03:08 The Importance of Muscle Mass
08:57 Preparing for a Calorie Deficit
15:27 Starting a Calorie Deficit
17:35 Weight Cuts for Athletes
23:11 The Role of Compliance and Diet Breaks
28:59 Preserving Muscle Mass in a Deficit
29:50 Length of a Deficit
31:40 The Importance of Diet Breaks
34:05 Improving the Relationship with Food
35:56 Finding Balance and Making Sacrifices
37:04 Allowing Yourself to Indulge Moderately
38:36 Considering the Right Time for a Deficit
39:06 Taking Ownership of Actions and Expectations
40:48 Understanding Plateaus and Consistent Progress
45:11 The Importance of Progress Photos and Measurements
48:44 Making Fat Loss Easier and More Consistent
51:26 Don't Be Afraid to Eat and Put on Muscle
Connect with Jaclyn:
Instagram: https://www.instagram.com/jsstrengthandconditioning/
Facebook: https://www.facebook.com/profile.php?id=512117964
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode of the Coaches Roundtable, Chase and Chris answer various fitness-related questions. They discuss the impact of water weight on weight fluctuations and emphasize the importance of tracking fluctuations to understand how the body responds to certain factors. The coaches also provide insights on exercises that can be done at home with or without equipment, and offer tips for building stamina for challenging activities like the Manitou Spring Incline in Colorado. They address the concept of heart rate during workouts and explain that it is more important to focus on movement and overall trends rather than specific heart rate numbers. Additionally, they recommend websites and resources for proper lifting techniques and alternative exercises. The episode concludes with a call for more listener questions.
Takeaways
- Water weight can significantly affect weight fluctuations, but it is not an excuse for weight changes. Tracking fluctuations can help understand how the body responds to certain factors.
- Exercises can be done at home with or without equipment. Bodyweight exercises can be effective, but adding resistance or getting creative with household items can enhance progress.
- Building stamina for challenging activities requires gradually increasing intensity and getting accustomed to the environment, such as higher elevations.
- Heart rate during workouts depends on individual goals, but it is more important to focus on movement and overall trends rather than specific heart rate numbers.
- Websites like Mind Pump and Jordan Lips' database offer resources for proper lifting techniques. It is important to understand the purpose of each exercise and find alternatives that target the same muscle groups.
- HIIT training can be done with running or walking, and the intensity should be adjusted based on individual capabilities and goals.
- When the gym is crowded or certain exercises cannot be performed, alternative exercises can be found by replicating the motion with different equipment.
- Listeners are encouraged to submit more questions for future episodes of the Coaches Roundtable.
Chapters
00:00 Introduction and Excitement for Fitness Questions
01:35 Chapter 1: Understanding Water Weight and its Impact on Weight Fluctuations
06:11 Chapter 2: Exercises to Do at Home with or without Equipment
09:53 Chapter 3: Preparing for the Manitou Spring Incline in Colorado
14:44 Chapter 4: Determining the Ideal Heart Rate for Workouts
21:03 Chapter 5: Recommended Websites for Proper Lifting Techniques
23:01 Chapter 6: HIIT Training with Running or Walking
26:33 Chapter 7: Finding Alternative Exercises
30:04 Conclusion
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, Chase and Chris discuss the topic of self-sabotage and how it can hinder personal growth and success. They explore the impact of self-sabotage on progress and the importance of identity change in overcoming it. The hosts define self-sabotage as the act of consciously or unconsciously undermining one's own progress, goals, or wellbeing. They provide examples of self-sabotaging behaviors and offer strategies for increasing awareness of these behaviors. The hosts emphasize the importance of setting realistic goals, creating a supportive environment, and cultivating resiliency and persistence in order to overcome self-sabotage.
Takeaways
- Self-sabotage can hinder personal growth and success by undermining progress and goals.
- Identity change is crucial in overcoming self-sabotage and achieving sustainable results.
- Increasing awareness of self-sabotaging behaviors is key to making positive changes.
- Setting realistic goals, creating a supportive environment, and cultivating resiliency and persistence are essential in overcoming self-sabotage.
Chapters
00:00 Introduction to self-sabotage
03:19 The impact of self-sabotage on progress
08:38 The importance of identity change
12:38 Defining self-sabotage
14:09 Recognizing self-sabotaging behaviors
19:38 Increasing awareness of self-sabotage
22:25 Setting realistic goals
25:29 Creating a supportive environment
27:37 Cultivating resiliency and persistence
32:13 Conclusion and call to action
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Shaun: Alcohol's effect on being able to lose weight even if you’re in a deficit.
- Stacie: How can you increase your BMR and sustain it? How long does it take for the increase to become apparent?
- Stephanie: How do I know when it’s time to try a bulk? I’ve been in maintenance for almost a year now and I would love to try a small bulk in March and a cut in mid April or May.
- Jan: Need info on foods higher in iron, other than red meat.
- Is there away to get rid of belly fat? Or is targeted fat loss impossible.
- Motivation vs Inspiration:: On our journey, what is more important motivation or inspiration?
- What is better for sore muscles… a hot epsom salt bath or a cold bath?
- How to not let the scale discourage you.
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, Chase and Cam discuss the challenges and experiences of being a busy mom. Cam shares her journey into coaching and her struggles with postpartum weight loss. They also discuss the importance of self-care for moms and the challenges of balancing kids' activities. Finally, they explore how to navigate nutrition with kids and make choices that align with personal goals. In this conversation, Cam Brown discusses strategies for moms to stay on track with their health and fitness goals. She emphasizes the importance of understanding the choices we make and evaluating why we deviate from our goals. Cam also addresses the guilt associated with making health-conscious decisions and highlights the need for self-reflection and improvement. She advises moms to focus on bounce-back time and not let one meal or day derail their progress. Additionally, Cam encourages moms to prioritize self-care and make time for exercise and healthy eating.
Takeaways
- Balancing kids' activities and personal goals can be challenging, but it's important to prioritize self-care.
- Postpartum weight loss can be a difficult journey, and it's important to focus on sustainable nutrition and strength training.
- Moms should set healthy boundaries and not feel pressured to fill their schedules with activities for their kids.
- Making choices that align with personal goals while navigating nutrition with kids is possible, and it's important to remove guilt from those choices. Evaluate the choices that lead you away from your goals and reflect on why you made them.
- Don't let guilt overshadow your health-conscious decisions; be proud of your choices.
- Focus on bounce-back time and quickly get back on track after a deviation.
- Change your perspective on falling off track and view it as a part of the overall journey.
- Prioritize self-care as a mom and make time for exercise and healthy eating.
Chapters
00:00 Introduction and Guest Introduction
01:31 Discussion about Ski Trip and Living in Snowy Areas
03:11 Background and Journey into Coaching
05:34 Challenges of Being a Busy Mom
11:47 Struggles with Postpartum Weight Loss
16:25 The Sweet Potato Moment
24:36 Challenges of Balancing Kids' Activities
31:50 Importance of Self-Care for Moms
37:42 Navigating Nutrition with Kids
42:51 Understanding Choices and Goals
45:30 Dealing with Guilt and Making the Right Decision
48:06 Bounce Back Time and Resiliency
50:26 Changing the Perspective on Falling Off Track
54:32 Prioritizing Self-Care as a Mom
Meet Cam:
Cam Brown is the founder and CEO of Integrity Nutrition. She is currently living in Charleston, SC with her husband Cory and her daughter Rowan. Cam has been working in the nutrition and fitness space her entire life. As a collegiate athlete, she played lacrosse and studied Nutritional Science at the University of Florida. After graduating, she began working as a personal trainer and was the head coach of multiple group fitness gyms. This is where Cam began to realize the huge disconnect between fitness and nutrition- and how women were chronically fed the “move more, eat less” mindset which just ultimately led to a ton of discouragement and not a lot of fat loss. This is when Integrity Nutrition was formed and it has served hundreds of women in 23 different states and two different countries. Cam and her team are passionate about helping busy women and moms finally see the results that they have been working for while fueling their bodies and eating the damn food!
Connect with Cam on Instagram: @coachcambrown
Get Cam's Busy Mom Guide: https://integritynutrition.ac-page.com/busy-moms-guide
Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode of the Coaches Roundtable, Chase and Chris answer listener questions on various topics. They discuss ways to increase energy and decrease stress, strategies for getting back on track after the holidays, underrated and overrated supplements, and how to create an exercise program. The hosts provide practical advice and emphasize the importance of individual goals and preferences in designing a fitness routine.
Takeaways
- Prioritize sleep to improve energy levels and reduce stress.
- Focus on hydration, food quality, and movement to increase energy.
- Start by adding more fruits, vegetables, whole grains, fiber, water, and protein to your diet.
- Consider vitamin D3 supplementation during the winter months.
- Be cautious of overrated supplements like BCAAs and protein shakes.
- When creating an exercise program, determine your goals and tailor the program accordingly.
- Consider hiring a professional or using customizable resources for personalized workout plans.
Chapters
00:00 Introduction and Listener Feedback
04:41 Increasing Energy and Decreasing Stress
12:07 Getting Back on Track After the Holidays
15:26 Underrated and Overrated Supplements
24:28 Creating an Exercise Program
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, Chase and Chris discuss the problem with clean eating. They start by questioning the definition of clean eating and its subjective nature. They debunk misconceptions about clean eating and highlight the issues with fad diets like keto. The hosts emphasize the importance of a caloric deficit for weight loss and the need for a nutrition plan that aligns with one's lifestyle. They also address the impact of clean eating on the relationship with food and advocate for objective data over subjective labels. The episode concludes with action steps for listeners.
Takeaways
- Clean eating is a subjective term with no objective definition.
- Fad diets like keto can lead to misconceptions about food and calories.
- A caloric deficit is essential for weight loss, regardless of the diet.
- A nutrition plan should align with one's lifestyle to be sustainable.
- Building a healthy relationship with food is crucial for long-term success.
- Objective data, such as tracking calories, is more effective than subjective clean eating.
Chapters
00:00 Introduction to Clean Eating
03:11 Misconceptions about Clean Eating
04:05 Issues with Keto Diet
06:51 Caloric Deficit and Weight Loss
10:41 Sustainability of Clean Eating
13:02 Importance of Relationship with Food
16:11 Objective Data vs. Subjective Clean Eating
17:48 Conclusion and Action Steps
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Linda: Tips for staying motivated during winter time.
- Mary: My question is about hunger cues. I know I am physically hungry around the same time for breakfast at 10 or 10:30 am but the rest of the day I don't feel my hunger cues but when my headaches start I know I waited too long. How can I get on track? My eating window is 10am-7pm? On track I mean notice my hunger cues. Thank you.
- Wendy: Popcorn… yay or nay? (Nutritionally)
- Karen: How to avoid stress eating during the crazy football game?
-
Amanda: I have a friend interested in losing weight, and she’s curious how to navigate sports games and all the tempting snacks
-
Cheryl: If you only focus on one thing, should it be fitness or nutrition?
- Becky: Creatine for women… Pros and cons?
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, Chase and Chris discuss the importance of facing adversity and taking ownership of one's actions. They emphasize the need to overcome excuses and self-sabotage in order to make lasting changes.
They encourage listeners to reach out for support and to wave the white flag when necessary. The hosts also highlight the importance of having a long-term mindset and setting small checkpoints along the way.
Ultimately, they remind listeners that they are in control of their own decisions and have the power to overcome any challenges they face.
Takeaways
- Face adversity head-on and take ownership of your actions.
- Overcome excuses and self-sabotage to make lasting changes.
- Reach out for support and ask for help when needed.
- Have a long-term mindset and set small checkpoints along the way.
Chapters
00:00 Introduction and New Year's Goals
02:09 Facing Adversity
03:07 The Importance of Mindset
06:06 Moving from Victim to Victor
09:33 Taking Ownership and Making Changes
12:09 Excuses and Self-Sabotage
15:23 Overcoming Adversity and Building Resilience
18:53 Reaching Out for Support
22:42 The Long Haul and Small Checkpoints
25:33 Waving the White Flag and Asking for Help
27:00 Closing Remarks and Taking the Next Step
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Becky Lemanski - Can you eat animal protein and plant based protein to gain muscle?
- Dawn Dunnick - How to find your metabolism in perimenopause?
- Stacie Boyt - Not nutrition but what is the problem with doing the same full body workout over a long period of time if you don't find it boring. What are the advantages of changing out the exercises?
- Linda Ruiz -
- How do you fit in the protein you need if calories are low and if you are not used to eating a lot of meat is it okay to throw in a protein shake ?
-
What are some good proteins without a lot of calories?
-
Linda Ruiz - How do you know if you have a lot of inflammation?
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Join the NEW EmpowerU 21-Day Bootcamp - CLICK HERE!
Summary
In this episode, Chase and Chris discuss motivation and momentum in the context of the new year. They talk about the correlation between motivation and the New Years. They emphasize the importance of setting realistic goals and finding sustainable approaches to achieve them. They also introduce the EmpowerU Bootcamp, a free program designed to empower individuals to make sustainable changes in their health and fitness journey. The episode concludes with a call to action for listeners to join the bootcamp and take control of their health and wellness.
Takeaways
- Motivation is important for getting started, but it is not sustainable in the long run.
- Setting realistic goals and finding sustainable approaches are key to long-term success.
- An active decision to keep the promise you make to yourself and the discipline to follow through are more important than motivation.
- An identity shift is necessary to maintain results and make lasting changes.
- The EmpowerU Bootcamp is a free program that can provide the motivation and support needed to kickstart a health and fitness journey.
Chapters
00:00 Introduction and New Year's
02:10 Motivation and Momentum
03:06 Planet Fitness Talk (marketing secrets)
04:04 Motivation and Results
05:13 Decision Making
06:09 Identity Shift
06:25 Setting Realistic Goals
07:54 Foundational Habits
09:03 Sustainable Approaches
11:57 Our BRAND NEW EmpowerU Bootcamp
14:08 Put yourself on Cruise Control
16:10 Focus on the Long-Distance Run
18:25 EmpowerU Bootcamp Details
23:43 Conclusion and Call to Action
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
In this episode, we answered the following questions:
- Why does exercise order matter?
- I’ve never been one to diet or try to lose weight, but this year I’m wanting to start. I’d like to lose about 20 pounds this upcoming year. What is the best way to start?
- I’ve been in a deficit for about 2 months. I started to see some progress in the first 3-4 weeks, but since then the scale hasn’t gone down at all. I swear I’m doing everything right, but I just can’t figure out how to get the scale to move again.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode, Chase Smith and Chris discuss the mindset barriers that keep people stuck in their health and fitness goals. They emphasize the importance of shifting from a fixed mindset to a growth mindset and explore three specific mindset barriers: the good vs. bad food mentality, the all or nothing mindset, and the fixed mindset. They encourage listeners to let go of labeling foods as good or bad, embrace flexibility and balance, and take imperfect action while learning from feedback. By adopting a growth mindset, individuals can overcome these barriers and achieve long-term progress.
Takeaways
- Let go of the good vs. bad food mentality and embrace a balanced approach to nutrition.
- Avoid the all or nothing mindset and strive for progress rather than perfection.
- Shift from a fixed mindset to a growth mindset by believing in your ability to change and embracing feedback.
Chapters
00:00 Introduction
01:28 Importance of a mindset shift
01:58 Chapter 1: Good vs. Bad Food Mentality
11:27 Chapter 2: All or Nothing Mindset
17:47 Chapter 3: Fixed Mindset
25:46 Conclusion
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Emily: Best advice for not binging during the holidays?
- I know what I need to do… I just don’t do it. I can’t figure out how to make myself do whatever it is that needs to be done. Help!
- I’ve heard you all talk about on the podcast before about weighing out your food on a food scale… is that really necessary? It just seems so tedious!
- I’m sick and feel like crap! I hate missing the gym, but I really don’t know if I can make it and I also don’t want to lose progress. Should I do something at home instead?
- I’m getting in 3,000 steps a day, I know everyone says you should get in 10,000 per day, but why? I don’t have that time, can I still make progress?
SUBMIT https://forms.gle/B6bpTBDYnDcbUkeD7YOUR QUESTIONS:
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Get your 2024 Roadmap: https://forms.gle/RQZvVyCEfUfTQT9p8
Summary
In this episode, Chase and Chris discuss how to set and achieve goals for 2024. They emphasize the importance of reflecting on the previous year, setting realistic and purposeful goals, and visualizing success. They also discuss the importance of taking action, prioritizing goals, and breaking them down into manageable steps. The hosts offer guidance and support for goal achievement and invite listeners to seek help if needed.
Takeaways
- Reflect on the previous year and learn from setbacks
- Set realistic and purposeful goals
- Visualize success and find your why
- Take action, prioritize goals, and break them down into manageable steps
Chapters
00:00 Introduction and Setting Goals for 2024
03:11 Reflecting on 2023 and Learning from Setbacks
05:14 Setting Realistic and Purposeful Goals
09:23 Visualizing Success and Finding Your Why
11:11 Taking Action and Bridging the Gap
15:04 Setting PACT Goals and Tracking Progress
23:09 Prioritizing Goals and Focusing on One at a Time
27:02 Breaking Down Goals into Manageable Steps
29:01 Aligning Actions with Goals
33:53 Offering Guidance and Support for Goal Achievement
35:22 Conclusion and Invitation to Strategize for 2024
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Favorite movies
- Angelique
- What does self-care look like to you?
- How do you stay accountable for your health?
-
What’s your top tip for the holiday hustle in regards to fitness or maintenance?
-
What’s your death row meal?
- What did you want to do when you were younger? Why do you do what you do today?
- Michelle
- What is your least favorite health/fitness thing you push yourself to do because you understand the benefits?
- What’s the hardest health/fitness thing you do?
-
What's your favorite song you listen to during your workout?
-
If you could travel anywhere where would you go and what would you do?
- Tim
- What do you do to overcome stressors/challenges with your own fitness and nutrition journey?
SUBMIT https://forms.gle/B6bpTBDYnDcbUkeD7YOUR QUESTIONS:
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
Summary
In this episode of the Chase and Health podcast, Chase and Chris discuss the importance of mental health and strategies for maintaining appropriate stress levels. They also touch on common stressful challenges and provide insights into their own experiences.
Takeaways
- Prioritize your mental health and make it a priority in your daily life.
- Seek professional help if you are struggling with mental health challenges.
- Practice self-care and engage in activities that promote mental well-being.
- Be open and honest about your mental health and seek support from loved ones.
Chapters
00:00 Introduction and Background
05:30 The Importance of Stress Management
15:20 Common Mental Health Challenges
25:10 Strategies for Mitigating Stress
35:00 Conclusion and Final Thoughts
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- What’s the best way to control unhealthy snack cravings?
- What are your best tricks for eating out and trying to lose weight?
- I feel like I want to accomplish a lot of different goals, which I know I can do… but I also struggle doing everything. Any recommendations on what I should focus on first?
- How can I know who to believe when looking for information about weight loss and just being healthier?
SUBMIT https://forms.gle/B6bpTBDYnDcbUkeD7YOUR QUESTIONS:
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
Get the HOW TO BOUNCE BACK GUIDE
Summary
In this episode, Chase and Chris discuss the common reasons why people fall off track with their health and fitness goals. They explore the unrealistic expectations that people often set for themselves, the pitfalls of trying unrealistic diets, the importance of having a support system, the challenges of emotional and stress eating, and the impact of social situations. They also provide practical tips for bouncing back and getting back on track after a setback.
Takeaways
- Set realistic expectations for your health and fitness journey.
- Avoid restrictive diets and focus on sustainable habits.
- Surround yourself with a supportive community.
- Address the root causes of emotional and stress eating.
- Learn to navigate social situations without derailing your progress.
- Be kind to yourself and focus on making positive choices.
Chapters
00:00 Introduction: Falling off the wagon
01:08 Chapter 1: Unrealistic expectations
03:37 Chapter 2: Trying unrealistic diets
07:21 Chapter 3: Lack of support
10:06 Chapter 4: Emotional and stress eating
14:25 Chapter 5: Social situations
17:48 Chapter 6: Bouncing back
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Summary
In this episode of the Coaches Roundtable, Coaches, Chase, Chris, & Brevin, discuss various topics related to setting boundaries, navigating life's challenges, finding time for fitness, and understanding how the body burns fats and carbs. They emphasize the importance of putting oneself first, setting non-negotiables, and being flexible with routines. They also highlight the significance of a calorie deficit for weight loss and the role of consistency in achieving fitness goals. Overall, the hosts provide practical advice and insights for listeners to prioritize their well-being and make sustainable lifestyle changes.
Chapters
00:00 Introduction and Thanksgiving Recap
01:21 Setting Boundaries as a People Pleaser
10:04 Navigating Life's Curveballs and Sticking to a Routine
16:43 Finding Time for Fitness in a Chaotic Life
22:02 Understanding How the Body Burns Fats vs Carbs
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
In this week's episode, Chase and Chris breakdown the 10 most common ways they see fat loss being overcomplicated and what you should be doing instead in order to see better and more sustainable results.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
This is a rereleased episode, from September 2021, which was one of my favorite episodes of all time! I hope you enjoy this one as much as we did!
I had the pleasure of welcoming Nick Ross to the show! I have a ton of respect for this man, he pushes me to do better each day, and he has an incredible story to share with you! I am so thankful he came onto today's show to share his wealth of knowledge and personal experiences, plus exact action items you can do to change your life!You will definitely want to listen to this one from beginning to end!In the episode, we discussed:
How Nick and I met, through the Nutritional Coaching Institute.Nick’s background, leading up to joining the music business, to where he’s at now.Nick’s cancer journey, which started in 2016.The breaking point, after his last chemo treatment, that lead him to making a change in his life!Your Inner Critic or Your Highest Potential, the two masters in your mind, which are you silencing and which are you pursuing?Nick’s Mindset Strategy - Circle the W & Stacking WinsWhy investing in yourself pays off in the end! Benefits of having a coach or mentor.The power of momentum vs. the power of motivation - what do you really need?The framework of “The 5 Critical Tasks to Winning the Day”Are you selling yourself short on skills that you don’t even know you possess?Daily goals vs. Long-term goals - how should they be structured. How you can break them down to make them easier to digest and plan for.The goal must be bigger than your own wants, needs, and desires - a different perspective on how to “find your why”. A bulletproof way to never give up on your goals!Law of Attraction vs. Law of Vibration - What comes first? Is one more valuable than the other? How it relates to mindset.Did Nick ever want to give up during his journey?What is the ONE THING he wanted when he was sick?You don’t need do go through what Nick has, you don’t have to go through bankruptcy, sickness, homelessness, trauma, etc. in order to make change - it just takes making that decision to take action!Mindset vs. Feeling - will you ever make progress and GROW if you always do things based off of how you feel?No one cares about your problems, they only care if you overcome them. Share your story - people need to hear it! Even if you don’t think you have “a story” - share it anyways!Takeaways from going through testicular cancer - the importance of taking care of yourself and seeing a doctor routinely - don’t let pride get in your way!Your body is rented - don’t take anything for granted! Take care of it!Every morning - you get a chance and a choice - what are you doing with them?Dream BIG - make them scary - make them so big that others laugh at you!Be willing to do whatever it takes to get to your destination.Connect with Nick Ross:IG: @nickrossspeaksHow to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Kris:
- Using the words “I will “ vs “hoping” or “if I can.” When I ..xyz.
- Also the mindset of not saying I’ll do that after I “lose the weight - gain the strength -am more fit “
-
I am trying to do it all now and not put off until it’s perfect timing.
-
Angelique:
- Hoooooow do I interrupt the funk before it's 3 snickers and a giant bag of skittles?
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Diana: When you get into that “f* it all” mental place… what’s the fastest way to positively shift your mindset into a healthy, goal-oriented one?
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Angelique: How do you keep the focus? How do you tell your brain, and have it believe you, that THIS is because I love myself??
- How can you get out of that quick-fix mindset when that’s always been what you’re used to from years of dieting… I know it’s not helping and quick fixes aren’t good, but my head keeps telling me everything else is “too slow”.
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode, Chase and Chris dive into why your results may have plateau’d, even if you’re tracking your calories.
There are 8 main reasons, in which we’ll go into more detail on show:
- Calorie Dense Foods
- Eating Our
- Guesstimating Portions
- Mindless Snacking
- Eating the Kiddos Food
- Liquid Calories
- “Health Foods”
- The Weekends
Which of these stuck out the most and do you think could be the culprit to your plateau? Share the pod on your story, tag Chris and I, and let us know!
Enjoy the episode!
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Heidi: Does it matter how heavy the weight is when strength training? When is it just too heavy?
- Katie Shoemaker: For those who have minimal to no workout history, what’s a good starting point? Every day changes like parking further from the store entrance, or taking the stairs instead of the elevator - other “small” lifestyle changes to build a foundation?
- Peggy Horton: How long before I stop hurting every day
- Kim Mcgrath: Exercises for beginners I had both my hips replaced and am still cautious about movement… Afraid of hurting
- Stacie: Newbie gym rat here. What's more important, weight or reps. For example would it be better to do 20lbs for 15 reps or 30lbs for 8 reps.
- Jan Cochran:
- When building muscle, lift heavy or light?
- What’s the best warmup?
-
Cardio before or after weight training?
-
Stacie: I heard the idea of making decisions based upon how your "future self" or your "new identity" would respond. I feel that would be beneficial but how does that look in the practical sense?
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast, Chase and Chris welcomed Ryan Murphy to the show to talk about how to lose weight while being a super busy parent!
Ryan is the CEO and Founder of M2 Coaching. He is born and raised in Wisconsin, a husband and father to two kids, and he has been strength training since the age of 13 and has been on this journey ever since.
In the episode, we covered topics ranging from:
Not having enough time to focus on nutrition, fitness, and weight loss while taking care of kids, especially if you’re a single parent.
Why so many struggle making themselves a priority and the benefits of what could happen if you start to.
How to build up consistency with all the given temptations, obstacles, and frustrations that may come with being a parent.
And, much more!
This is one episode that you do not want to miss!
To learn more from and connect with Ryan, follow him on Instagram: @the_coachmurphy or on Facebook: Ryan Murphy.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Natasha: How much protein would be ideal for breakfast?
-
Amanda: Other breakfast proteins that deviate away from bacon, sausage, etc.
-
Samantha: I struggle with eating enough and drinking enough water. I spend my day cooking and baking for the kids and I forget to eat. And I rarely get myself water because my kids start drinking it and suddenly it’s gone.
- Linda:
- I've always heard you should split up your protein throughout the day as your body can only process so much protein at a time. Say for example you had 120 g of protein. Split it up by three or four meals. Is that true?
-
How often should you weigh yourself daily? Weekly?
-
Jan: How many workouts a week is good enough? Is propel, splash water, flavored water as good as plain water?
- Amy: When we don’t workout for a couple weeks… (with weights) how much of our progress do we truly lose?
- Samantha (general topics/***she knows the answers):
- What meal of the day should be your biggest?
-
When should you stop eating for the day?
-
Kelly Hovel-Does cardio and weight training need to be on same day?
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
In today's episode, Chase and Chris discuss what macronutrients "macros" are. (CLICK HERE to Get your macros calculated for free)
- How many you need
- How to get more protein in
- Important things to know about protein, fats, and carbs
- Ways to make tracking macros easier
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- What is your take on the anabolic window, What are the benefits of carb loading before and after the workout.
- Heidi: Thoughts on diet soda?
- Traci: If you had to pick one, nutrition or fitness, which would it be and why?
- Lisa:
- What are some of your favorite lunch go-tos?
- Are there any unique nutrition needs for individuals ages 60 and up?
- I've heard from others that it's better to stick with chicken or fish for protein for a person trying to lose weight ... is that accurate or can I still use lean beef?
- Are there things in protein shakes to avoid? Do you recommend any certain protein shakes?
-
How much time is best to stop eating before bedtime ... 3 hours, more, less?
-
Stacie: Does exercise or working out affect what your body craves as far as nutrition is concerned? For example wanting more protein or carbs or certain vegetables or fats.
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
In the episode, Coach Chris and Coach Chase talk about:
- Different ways of measuring progress
- When is the best time to weigh yourself and why
- How often should you weigh yourself
- Why the scale fluctuates
- How to work on improving your relationship with the scale
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- How do you find a balance in a healthy awareness of food quality and clean ingredients and food freedom? When does awareness cross over into fear when there are legitimate issues with certain food additives. For example clinically it would be said that I border on orthorexia, yet realistically I just enjoy feeling good.
- Stacie: When eating the appropriate amount of protein and adding in the necessary fiber it doesn't leave a lot of room for higher carb sources. What are the better choices for carbs excluding wheat products and is it better to eat those carb sources before working out or after?
- Robin: What important role do carbs play in nutrition? (this question is from you've heard your whole life bread and potatoes are bad) what happens when carbs are cut from our nutrition, how does it affect us?
- Robin: Examples of healthy and less healthy fats? And their roles in our nutrition.
- Adam: I weigh 260 lbs and you ask me to eat 177 grams of protein. First, why? 2nd how do I do that without eating good old tuna every day??
- Amanda: What are some overlooked sources of protein? I, along with plenty of others I’m sure, struggle to consistently hit my protein goal. I used to rely on more than one shake daily - now I have 3-4 a week, since I know the value of choosing whole foods before supplements. But what are some hacks to get that protein in? Thanks!
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
1:1 Coaching Scholarship - FREE 3 Months - APPLY HERE!
On this week's episode of the podcast, Coach Chris SURPRISED Coach Chase with an episode all about Chase, following the episodes with Coach Saquaya and Coach Dolly.
In the episode, hear more about why Chase became a coach, how his journey started in the first place, what his clients have to say working with him, and answering other fun questions from his clients.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- (Cassandra) Relationship with depression/hormones and eating are there any studies on this
-
I have anxiety/depression and I notice when they get bad, the depression specifically, I tend to want to eat more “junk”. Even if i have food prepped and available I’ll go out of my way for that junk food for comfort.
-
I keep trying to break up with food but food doesn’t get the message. How can I end this bad relationship.
- My food issue is and has always been starchy carbs. I crave starches like bread & potatoes. I have never been able to find an alternative that satisfies that craving. Right now I’m on Mounjaro for my blood sugar so it’s not a problem because I have no appetite and and eating mostly proteins but at some point I need to break the starch curse. I’m down 14 lbs since 9-1 but I think a lot of it is because after I eat my protein and a vegetable I am not hungry due to the Mounjaro so I do not eat any starches. That is not a long term solution.
- Why do we self sabotage???Two seconds "feeling good" eating something we shouldn't followed by the guilt for eating it. What are we trying to fill with food? Such a vicious cycle.
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
This week, Chase & Chris interviewed Coach Dolly, another one of our amazing assistant coaches with Conquer Fitness & Nutrition!
Learn more about how Coach Dolly connects with her clients on a deeper level, gets to know them, and figures out exactly what they need in order to get great results!
Connect with Coach Dolly: https://www.instagram.com/dolly_advises/
https://www.tiktok.com/@yourdollymama
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- I’m never motivated to workout and I feel like I have to force myself to go, any tips that could help with that?
- When you live alone and have no one supporting you at home what do you do to keep your mind motivated?
- Jillian Bourke: When trying to bring up a lagging muscle group, specifically biceps, I heard you should start the workout with that muscle group to pre-fatigue it. Would this mean that is the only point in the workout where I’d do my isolated bicep exercise? Or would I also do them at the end with my other programmed isolations as well like normal? Love the podcast, thank you!
- When you’re on a weight loss journey, how do you determine how much weight you should actually lose to not be overweight anymore? BMI calculator? Something else?
- Stacie: I know everyone is different but When your body is shifting and redefining itself. What's the average amount of time before you see the scale start moving downward again and how do you know if it's redefining itself vs entering metabolic adaptation.
- Dawn: What is the best, most reliable at-home scale?
- Dawn: I know protein from food sources is preferred and ideal. But sometimes shakes and bars are necessary for busy days. Any faves?
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
This week, Chase & Chris interviewed Coach Saquaya, one of our amazing assistant coaches with Conquer Fitness & Nutrition!
Hear how she gets some of the best results with her clients, more about who she is, and what her clients had to say about working with her.
Connect with Coach Saquaya: https://www.instagram.com/quayjhealth/
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Karen: How to reset your mindset? Meaning you had it all going once and things slipped how to get back into it?
- Stacie: How to identify what you're actually dealing with, like emotions vs self sabotage.
- Robin: How long does it take on average to change your mindset? I know it's not an overnight process and the mindset is constantly changing.
- Expectations - weight loss - hunger - progress - dealing with medical reasons
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast, Chris and Chase welcomed Joe Hoye!
In the episode we discussed:
Joe’s background and how he got into the fitness space… swinging from both sides of the pendulum.
Instant Gratification
Learning from Past Dieting Attempts
Fixed vs. Growth Mindset
Building Confidence and Momentum
Self-Control
The importance of an individualized approach
Perfectionism
“Nutritional Short-Term Memory Loss”
Thanks so much, Joe, for joining us on the show!
To connect with Joe:
Facebook: Joe Hoye
Instagram: @hoyefit
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Calla: So I'm really good about tracking calories when I'm at home and can easily look things up/weigh my food, but when I'm at someone else's house and they prepare something, I fall off the wagon and feel totally lost. How do you all keep track of calories that aren't easy to calculate??
- Debbie: More reps lower weight vs less reps more weight and/or reps vs to "failure". I keep hearing: instead of reps of 10, 12, or 15 x 2 or 3.. keep going until you can't. Less sets.
- Michelle: if you’re bad at remembering to count, is doing time a good option too? As long as it isn’t single sided stuff.
- Stacie: If you're not sure your form is correct or pretty much know it's not correct but don't know how to fix it and you continue anyway are you doing more harm than good or just not going to get the benefit of the work out.
- Mahrysa: For weight loss , when weight lifting, do you have to sweat in order to lose?
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
We've recorded one of our FAVORITE podcasts to date! This is one you don't want to miss!
If you're tired of failing time and time again, diet after diet, it's probably because everything you've done is lacking one thing, which we cover in this episode.
Let's just say that YOU are not the problem... it's your methods.
So much more goes into losing body fat and keeping it off forever.
If you enjoy this episode, do me a favor and share it with someone you care about or onto your stories, that really helps us reach more people with our message.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Amanda: When counting macros, could you talk about going over fats/carbs and “borrowing” from the other? Does it make a huge difference at the end of the day, as long as the calorie goal is hit?
- Stacie: When trying to get in 3 to 4 servings of vegetables while in a calorie deficit, which vegetables should take a higher priority over others and why. Also on the same line, if you can't for some reason get in 2 to 3 servings of fruit how detrimental would it be to replace the fruit with vegetables long term.
- Rob: The difference between tracking raw vs. cooked foods (specifically rice/pasta) - meal prepping in bulk.
- How do I know how many calories I should eat per day if my activity level changes by the day
- Tying into that, how do I know do I account for hockey practices and games when calculating how many calories I should eat
- Lastly, are apple watches a reliable way to track calories burned in a workout?
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On today’s episode of The Chasing Health Podcast, Chase and Chris welcome Bryan Fitzsimmons to the show!
Bryan primarily works with women, specifically moms, which comes with its own set of challenges.
In the episode, we discussed:
Time management - not having enough time as a mom.
Setting boundaries
Cooking healthy meals with kids in the home
Emotional and stress eating
Setting yourself up for a successful week
How to handle things when “everything is going wrong”
Using a dimmer switch instead of an on/off switch
How improving your health can change other aspects of your health
Learning to make yourself a priority
Identity shifts
The importance of coaching, especially for moms.
Shiny object syndrome
Throwing the rule book out
Good, better, and best
Bryan’s top two recommendations for getting started
To connect with Bryan:
@coach_fitzz on Instagram, YouTube, & TikTok
The Fit40 Podcast
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- What to do when you get sick AND What to do when your kid gets sick
- I’ve been inconsistent with my plan lately, mostly working out. I really don’t know why. I’m just not motivated lately, have been wanting to rest after work and am just not excited about getting up and going. I still struggle sometimes with an all or nothing mentality. Regarding nutrition, I’m okay with and understand screwing up one day and just getting back on track tomorrow. But for some reason, fitness just doesn’t click the same for me. I’m also in maintenance so I need more than ever to follow my dang plan. And sometimes can’t shake the thoughts of “I can’t lose in maintenance and need to be okay with that.” If I miss a workout or two, lately, I’ll just so mentally derailed that jumping back in won’t even make a difference. I’ll drive an hour plus in SoCal traffic to get there, since I have the accountability of someone telling me what to do. But I just can’t consistently make that excitement stay ignited on my own.
- How to handle a food addiction
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On today’s episode, we welcome Chris Heskett onto the show!
This episode was all about myth busting!
Before diving into the myths, he introduced himself and shared his love for hunting.
We discussed:
Low Carb vs. Low Fat Diets
White Rice vs. Brown Rice
The “What if…” Mindset
Dieting all year long
Doing everything at once
Soreness & Sweating from working out
Eating late at night
His number two tips for getting started!
Thanks for joining us on the show, Chris!
If you’d like to connect with Chris:
Instagram: @chris_pwc
TikTok: @chris_pwc
Facebook: Chris Heskett
Wild Nutrition Podcast
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Our Favorite Workout Artists/Songs
- Can you drink alcohol and still lose weight?
- Our thoughts and opinions on weight loss medications.
SUBMIT YOUR QUESTIONS: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of the podcast, Chris and I talk about the Top 10 things that our most successful clients do.
- Being Coachable
- Have Strong Habits and routines
- Meal Prep
- Over Communicate and Lean on our Community
- Bounce Back Quickly
- Decrease Stress
- Prioritize Activity
- Prioritize Whole Foods
- Live in the Gray Area
- Take Ownership
Which of these areas do you want to improve on? Give this one a listen and let us know!
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
In today's episode, we discuss our 1:1 coaching program. If you have no clue what online coaching is like or you want specifics on how we do it, this one's for you!
- Who we work with
- How we communicate with clients
- Our program phases
- What our main priorities inside of nutrition and fitness
Interested in learning more and if we could help you reach your goals? Apply for our 1:1 program HERE.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Diane F: I need to know how to get in my protein without going over calories.
-
Mary P: How can I get enough protein in. On a good day, I’m only getting about 60 grams of protein.
-
Amy M: Are there any weight exercises that should almost always be in everyone’s routine all the time?
- Stacie B: How to reduce the natural cortisol in your system due to stress overload?
- How can I manage expectations when it comes to weight loss? What should I expect?
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode, Chris and Chase welcomed Clarissa Gannon onto the show!
Clarissa Gannon is the Owner of the online coaching company, Vegan Fit For Life. She is also a multiple-times certified fitness and nutrition coach.
Clarissa founded Vegan Fit For Life as a result of her expansive experience in the fitness industry and after observing just how broken it is. After making the decision to incorporate a vegan lifestyle to help some health and digestive issues, Clarissa realized how desperate the vegan community was with needing real information and real nutritional strategies.
As a result, Vegan Fit For Life has become a main source of nutritional information for not only the general population, but also for the vegan competitive athlete. Clarissa holds several specialist certifications and implements full integration of health in all nutritional protocols.
Clarissa herself is an avid competitor in the NPC as well as mother to four amazing children (young adults) and wife to an entrepreneur. Residing in sunny New Mexico, she helps women around the world achieve lasting success.
We covered on the show:
- Why Clarissa originally switched to a vegan diet.
- Competing in physique competitions as a vegan.
- Vegetarian vs. Vegan
- Advantages of a vegan diet
- Best protein sources
- Gut microbiome changes
- How to increase calories when food quality is so high and on a plant based diet
- Food elimination diets
- Is building muscle harder on a vegan diet?
- Disadvantages of a vegan diet
- Supplementation
- Can you eat too many greens?
- The stigmas, adversities, myths, and false beliefs
- Protein Powder & Plant-Based Milk Recommendations
- Her Favorite Recipes
- What the transition to a vegan diet should look like
Connect with Clarissa:
Facebook/Twitter/YouTube: Clarissa Gannon
Instagram/TikTok: @veganfitforlife
Website: Www.veganfitforlife.com
Protein Powder: https://veganfitforlife.shopfront.live/vegan-pea-protein-chocolate
Hemp Blend Protein Powder on Sunwarrior.com
DM Me: m.me/chase.e.smith ‘VEGAN COOKBOOK’ and I’ll send you her cookbook!
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Why are so many coaches against meal plans?
- Karina M: Top recommendations for fitness and nutrition books?
- Karen M: How to get your mindset right for when there are goodies out? (Ex. going to the movies, birthday party, family cookout, etc.) and not over do it.
- Christine G: How to exercise self-control better when being on steroids. The reason is because I got that injection in my hand 2 weeks ago and yet I’m still wanting junk and the scale is creeping up again. I’m not trying to use that as an excuse but I think I was eating better before the injection.
- Amy M: How to know when to switch up a weight routine?
- Amy M: How to decide how to split weight routine?
- Amy M: Does order of exercises matter?
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast, Chris and I welcomed Alex Allen onto the show!
Alex is the Founder of Lifts with Alex coaching, Host of the Born to Thrive Podcast, plus runs her own social media marketing & strategy business!
She relentlessly goes after what she wants from firefighting, stunt work/modeling/acting, powerlifting competition, bikini competition, and now building an empire of a business.
In the episode we discussed:
- Understanding what is “normal” for a women’s cycles
- Hormonal birth control.
- Tracking your cycle
- Dealing with cravings
- How to help with PMS symptoms
- Cycle Syncing vs. Strength during your cycle.
- How nutrition plays a role in your hormones.
- Understanding your cycle as a biofeedback marker.
- Unposed & Unbothered!
Thanks so much for joining Chris and I on the show, Alex! We appreciated the conversation and everything you shared with our listeners!
.
Connect with Alex:
Instagram: @thealexallen
TikTok: @thealexallen
.
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
We started talking about this IG clip from Dr. Layne Norton: https://www.instagram.com/reel/Cvu9GWAtmEm/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
In this episode, we answered the following questions:
- Good Pre and Post workout meals
- Why am I so sore after some workouts? Should you workout when you’re super sore?
- Should you increase reps or weight EVERY week?
- The importance of taking form videos (for self or coach)
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
In this episode, Chris and Chase break down how to have a social life and still lose weight!
We chat about:
- Common challenges with a social life and trying to lose weight.
- How it's important to take this journey through all phases of life, not waiting for the perfect time, and when is it best to focus on fat loss throughout the year.
- Goals vs. Expectations vs. Sacrifice
- Calorie Cycling
- Chris' client, Amy, who is making amazing progress right now using calorie cycling and these methods -WATCH HER LIVE INTERVIEW HERE!
- Different strategies, such as: the one plate method, setting boundaries with food and beverages, alcohol, what to prioritize throughout your day
- How to bounce back quickly after a higher day of social eating.
- JOIN OUR BACK TO SCHOOL CHALLENGE! (STARTS 8/14/23)
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- I’ve been gaining weight in my thighs and glutes, is cardio the only thing that helps tone?
- How do you stay motivated, I feel like I can never get the motivation to get started
- Is there such a thing as too much protein as long as you are lifting and/or working out? I know that when you have too much protein and don't move, it can lead to weight gain. But then again, if you have too much of anything and don't move, it can lead to weight gain.
- What to do when life is throwing everything at you all at once and it’s hard to stay focused on your journey?
- Awareness week "fears"
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/
A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
Join our FREE Facebook Community - HERE
On this week’s episode of The Chasing Health Podcast, Chris and I had the pleasure of welcoming Andrew Coates onto the show!
In the episode, we dove into:
- Andrew’s background and how he “fell into” the coaching and personal training space.
- Why people are always looking for “the next best thing” - shiny objects.
- Understanding the difference between the foods you love vs. the foods you eat just because of emotions.
- Overcoming deeply rooted beliefs and habits.
- How to address Self-Sabotage.
- Understanding when you’re giving yourself too much grace vs. when it’s necessary.
- The first two places you should start when starting your own journey.
- His event coming up in October for coaches.
If you’d like to connect with Andrew:
Instagram: @andrewcoatesfitness
Website: www.andrewcoatesfitness.com
.
How to Connect with Us:
Chase's Instagram: https://www.instagram.com/changing_chase/
Chris' Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/
A7yZfj9uYJPQtvsL6
On this week's episode of The Chasing Health Podcast, Chris and I had the pleasure of welcoming Matt Spiewak, Nutrition and Strength Coach, out of Chicago, IL.
In the episode, we covered:
(0:00:00) - Personal Training and Physical Education
(0:09:00) - Mind-Muscle Connection and Intensity in Workouts
(0:15:07) - Optimal Intensity for Muscle Growth
(0:21:12) - Building Muscle Growth and Effective Programming
(0:24:42) - Optimize Workouts for Various Schedules/Goals
(0:28:47) - Progression in Fitness Training
(0:32:14) - Promoting Strength Training and Dispelling Myths
(0:38:14) - Personal Training Philosophies and Progression
(0:45:19) - Choose the Right Workout Program
To connect with Matt:
IG: @spiewak_coaching
Podcast: The Unleashed Physique Podcast
www.unleashmyphysique.com
How to Connect with Us:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Chris: https://www.instagram.com/conquer_fitness2021/
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Heidi M: How does nutrition affect insulin resistance?
- Pamela W: Let's touch on VShred a bit. This guy talks about the three body types, ectomorph, endomorph and mesomorph. Is there any truth behind the type of body you have dictating how easily (or not) one loses weight?
- Amy M: It was found after the show The Biggest Loser, many if not most of the contestants had a metabolism that was much lower than a regular person of the same weight. Do you think this was from the extreme dieting,or because they had lower than average metabolisms to begin with!
- I haven’t been tracking mustard because it’s 0cals but realized sometimes if you have a couple servings it can have some calories. Should I be tracking that? Also what about gum?
- When do you know you need to change the amount of calories your consuming after losing some weight - Tarsha
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/
A7yZfj9uYJPQtvsL6
Chris: https://www.instagram.com/conquer_fitness2021/
Brevin: https://www.instagram.com/brevinjandreau/
REGISTER HERE: https://mailchi.mp/7bcd9dcd8e01/metabolism-mindset-masterclass
Exciting news + some information about speeding up your metabolism and strengthening your mindset!
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Connect with Chris: https://www.instagram.com/conquer_fitness2021/
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Robin T: More tips to tackle the gym. I am scared to do more than the treadmill and even more scared to ask for help on what in the world to do on any of the other machines. Scared of the judgment of a coach.
- Robin T: Are electrolytes important?
- Robin T: How do you do it when people treat you differently from when you were plus size, to "working on yourself/fitness" to being where you are/being healthy. I think people treat you differently in each stage
- I would like to learn more about the body using stored body fat for energy. And, what’s the healthiest way to make that happen?
- Virginia T: Is the 30 seconds plank sufficient for a daily workout?
- Christine G: I would like to understand calorie deficit more. If I'm in a calorie deficit right now, shouldn't I be seeing more results? Especially since I really am trying to keep my calories on target, trying to be more intentional about what I'm eating?
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/
A7yZfj9uYJPQtvsL6
Chris: https://www.instagram.com/conquer_fitness2021/
Brevin: https://www.instagram.com/brevinjandreau/
In this episode, I dove into the 6 ways your can instantly make fat loss much easier!
Freebies mentioned in the show:
Protein Guide (50+ Ideas)
Fiber Guide (31 High Fiber Foods)
Supplement Guide (What to take, my recommendations)
Get Your Macros Calculated for FREE + 3 Steps to Take to Get Started
Ask your question to be answered on the show HERE!
How to Connect with Us:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
On this week’s episode of The Coaches Roundtable, we started a new series of breaking down different fad diets that you may have heard about!
This week, we talk about Intermittent Fasting & Optavia, the pros and cons of each, real client examples we've seen coming off of these, our own personal experiences, and personal thoughts about each.
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Us:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Chris: https://www.instagram.com/conquer_fitness2021/
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast, I welcomed Chris Hughes onto the show!
Chris is a lifter of heavy things, slayer of dragons with friends (D&D) Trainer of humans for over 10 years, lover of doggos (specifically his doggo, Teemo) And Devourer of Tacos, forever a student. He's a digital artist, was in theater for 11 years, musical for 8
Been helping people lose weight in sustainable ways for about 10 years, focusing on stress and sleep, filling his clients with abundant energy so they not only add years to their lives, but also make those final years worth living
In the episode, we discussed:
- How and why Chris got into the personal training and coaching space.
- Learning to not allow your limitations hold you back.
- Women’s health and hormones.
- The speed in which false information spreads compared to factual information.
- Pelvic Floor Health - how to improve yours.
- Some of the most common struggles that mothers face when trying to improve their own health.
- What does putting yourself first actually mean.
- What about if you don’t have a supportive family when you’re trying to lose weight?
- Support vs. Participation
- Chris’s top two recommendations for getting started today.
Thanks for joining me on the show today, Chris!
How to Connect with Chris:
Instagram: @rs.coachchris
Vitality Life Podcast
TikTok: @mr.christer.nutrition
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Some extras from Chris Hughes:
How to eat what you want, avoid the guilt, and still look good naked: https://www.canva.com/design/DAFgY3G8yfw/T39YlJNdUz5mLiScjNSTng/edit?utm_content=DAFgY3G8yfw&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton
How to navigate eating out while staying on track: https://www.canva.com/design/DAFgGc0HFyU/4d3iqwlKSxjP2ek6LwRvLg/edit?utm_content=DAFgGc0HFyU&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Why are those last few pounds the hardest to lose?
- How can I teach my kids to eat better food?
- Am I at maintenance if I’m still hungry?
- How many calories should I drop when starting a deficit?
- Ice Baths? Are they worth it?
- Gym Etiquette - Do’s and Don'ts
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
In this week's episode I recorded a solo episode on how you can stick to your weight loss goals during the summer holidays, July 4th in particular.
- How to plan for them
- Mindful Eating
- Healthier Food Alternatives
- Staying Active
- Social Pressure
- Plus, more!
If you enjoy this show, do me a favor and rate/review wherever you listen, that helps me a ton!
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
- Is it dangerous to eat under 1,200 calories?
- What is calorie cycling?
- How long should I be resting in between sets?
- How can I know whether or not I’m gaining muscle or fat?
- How can I stay on track while I’m on vacation?
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week's episode of The Chasing Health Podcast, I welcomed Megan Hardy onto the show!
Megan is a health & fitness coach and host of the Muscle Makeover podcast.
Megan grew up dancing and struggled for years to have a healthy relationship with food - falling into cycles of binging, restricting & over exercising.
Now that she has unlocked the code on how to have food freedom AND her dream body at the same time, she wants others to share that experience too.
We covered:
- Her dancing background, how it lead to some unhealthy relationships with food, and how she began to improve it.
- Beliefs Megan had years ago when she had a poor relationship with food, knowing what she knows now as a nutrition coach.
- Toned vs. Bulky
- Eating the “right foods” for when you’re building muscle.
- Food Freedom & Flexibility
- Fasted Workouts, Pre-/Post-Workout Nutrition, & Overall daily calories fueling your workouts.
- What does it mean to live a balanced lifestyle?
- Her two recommendations for getting started today.
Thank you so much, Megan, for joining me on today’s show!
To connect with Megan:
Facebook: Megan Hardy
Facebook Group: Fitness Uncharted: Weightlifting & Macros For Women
Podcast: The Muscle Makeover - Apple Podcasts / Spotify
Instagram: @fitnessuncharted
TikTok: @fitnessuncharted
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Coaches Roundtable, we’re brining you another Q&A Podcast!
In this episode, we answered the following questions:
- Pamela commented on my powerlifting post: Ok chase...I have questions...how is this not hard on your body, in particular your back and knees? Like what does it do for you? What kind of exercise is it considered or is it sport? I'm not being facetious. I'm genuinely curious! Every time I see you and Brevin doing it I'm secretly amazed but cringing all the same
- Kathy: What is 1 thing you could do to start being healthier when you have minimal time to completely commit to a healthier way of life.
- We finished the episode by talking about some things we’ve been working through with some of our clients:
- Making time for yourself and making health a priority
- Is it ever too late to lift weights
- Social pressure/influence eating/drinking/going out
SUBMIT YOUR QUESTIONS: https://forms.gle/ESAEfJ5xvQh43DNW8
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Visit our Website: https://www.conquerfitnessandnutrition.com/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of the podcast, I welcomed Turo Virta!
I had the pleasure of being on Turo’s podcast a little over month ago and was happy to welcome him onto my show.
We discussed:
- The unfortunate situation most place themselves in through unrealistic expectations.
- Understanding whether or not your body is ready to lose weight right now?
- Reverse Dieting Benefits
- How eating more is going to help repair your relationship with food.
- Setting boundaries for yourself as you start into a fat loss phase.
- Getting specific with your goals and using periodization to reach each of them.
- What has helped his most successful clients maintain their weight long term.
- What to do when you’re not at your goal weight, but you need to take a break from a fat loss phase.
- Turo’s top two recommendations for getting started on your own journey.
Thanks again, Turo, for joining me on today’s show!
If you’d like to connect with Turo Virta:
Podcast: FitMitTuro Fitness Podcast
Instagram: @personaltrainer_turo
TikTok: @personaltrainer_turo
Website: personaltrainerturo.com
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Another Q&A for you this week!
In the episode, Brevin and I answer:
- Lindsay - Explain Carb smart tortillas for fiber and net carbs
- If someone is inconsistent. What are some easy ways they can become more consistent
- Pamela - If you have met your protein (and carbs) for the day but still have 300 to 500 calories to go, what are some good ways to add calories?
- Pamela - I would also like to see if there are some healthy ways to add calories without blowing up my carb intake.
We also chatted about my next powerlifting meet I just signed up for later this year.
We'd love to answer more of your questions on the show! SUBMIT THEM HERE!
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast, I welcomed Kayla Potter!
Kayla is a mom of 2, and has been in the fitness industry for 12 plus years. She’s done if all from sport-specific training, to owning a gym, to now running her online fitness and nutrition business- Life Unlimited Coaching- all from home so she can better manage the demands that come from being a mother to 2 littles. She loves baseball and is a huge red sox fan, and just recently started competing in powerlifting.
We discussed:
- The challenging decision she had to make, that ended up being one of the best decisions she made.
- Emotional vs. Logical Decision Making
- Prioritizing yourself when you know what you need the most.
- Discipline over Motivation
- Why do we feel like we have to do certain things on our own?
- How certain foods are designed to make us want to eat more.
- Your life shouldn’t be all about your weight or never going over your calories - sometimes food is fuel for your body, other times it’s fuel for your soul.
- Kayla’s sport history and how, most recently, she got into powerlifting.
- Kayla’s top 2 recommendations for getting started on your own health journey.
Thanks so much, Kayla, for joining me on the show!
If you’d like to connect with Kayla:
Instagram: @lifeunlimitedcoach
Facebook: Kayla Potter
To schedule a free lifestyle assessment and game plan call: https://lifeunlimited.wufoo.com/forms/lifestyle-assessment/
To grab a free copy our hormone reset guide, click here: https://colossal-creator-9432.ck.page/bb53f2ae4d
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week's episode of the Coaches Roundtable, we answered:
- Why is fiber important?
- You all talked about your top 10 diet hacks last week, what are your top 10 fitness and diet myths?
- What’s the best cardio for fat loss?
- Bonus Question: We have a step challenge going on right now, let’s talk about how to get more steps in throughout the day.
If you'd like you question answered on the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
Connect with us:
Chase: https://www.instagram.com/changing_chase/
Brevin: https://www.instagram.com/brevinjandreau/
Chris: https://www.instagram.com/conquer_fitness2021/
Such an amazing episode for you guys today, don’t miss this one!
On today’s episode I welcomed Logan DeCamp!
Logan spent years chasing a career that didn't serve him because he let his past determine his future.
One day he decided his past doesn't define who he is and he left everything to chase fulfillment.
Despite his insecurity about talking out loud, he realized his message needed to be heard around the world.
His dad battled cancer and cardiovascular disease for 11 years. He watched him slowly die year after year.
These events led to him creating a business called Champ DeCamp Training (now, Champ Camp) where he helps others move better pain-free and become a Victor of their life.
In his free time, he likes hiking, spending time with his wife, and playing golf.
In the episode, we discussed:
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How he almost allowed the victim mentality to dictate his life and prevent him from becoming a coach.
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The mindset it took in order to make the transitions he did with the career change.
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Knowing when to take the leap and follow impulsive decisions and when to think through it more.
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Learning to accept what happens FOR you, rather than TO you.
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What he would recommend you do if you feel stuck, miserable, and not sure what to do (in any aspect of your life).
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The difference between thinking vs. doing - why you need to start taking action, regardless if you know what to do.
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Why he loves failing.
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What’s next for Logan.
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What does being champion mean to him.
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Tips for changing your identity.
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How do we strip away past labels we’ve been given?
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The first two things Logan recommends you should focus on if you’re getting started.
Thank you, again, Logan for joining me on the show, this was by far one of my favorite episodes.
If you’d like to connect with Logan:
Instagram: @champdecamp
TikTok: @champtalkwithlogan
Facebook: Logan DeCamp
Facebook Group: Fat Loss Made Easy for Men & Women
Another Q&A Coming at you this week!
On the episode, we discussed:
- How can you build muscle and lose fat at the same time? Is it even possible?
- Top 10 diet hacks
- What’s better for overall strength? 3 sets of 8-12 reps or 4 sets of 6-8 reps? Assuming heavyweight/failure?
If you have a question you'd like answered on the show, submit it here: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Connect with Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of the Chasing Health Podcast, I welcomed Trevor Gobbel!
Trevor is an online fitness and nutrition coach. He have a background in exercise science, corporate wellness and group/individual personal training. Since then, he has been a firefighter and dove into online coaching over the last year or so. Trevor loves sharing my knowledge and helping as many people as he can, and take pride in everything he does.
Throughout the episode, we discussed:
Trevor’s upbringing and what got him into the health and fitness space.
His mental health journey as he learned more about himself throughout the different things he has done in his life.
The value of testing yourself, but also knowing when to pull back, for both your physical and mental health.
What it took to start working on improving his mental health.
The importance of asking for help, even when you may not even want it or may not know if you need it.
What it means to have people to talk to along your journey, the importance of community.
Therapy talk
Things Trevor has found beneficial and suggest you consider to fill up your cup and take care of your own mental health.
His love of music!
His top two recommendation if you are wanting to start on your own physical and mental health journey!
Thanks so much, Trevor, for joining me on today’s show and sharing so much with my listeners.
If you’d like to connect with Trevor Gobbel:
Instagram: @trevorgobbel
TikTok: @trevorg_fitness
Join his Facebook Group: https://m.facebook.com/groups/5388047354622689/?ref=sharehttps://m.facebook.com/groups/5388047354622689/?ref%3Dshare&exp=93fa&mibextid=DcJ9fc
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week's episode of the Coaches Roundtable Q&A, we answered:
- Should I work out first thing in the morning, fasted? Does it matter what I eat before and after working out?
- What are the benefits of box squats? I’ve heard mixed reviews - some people say yes some people say why are you wasting time on those 🤷🏻♀️. Thank you!! Love listening to all of you!
- I feel like every time I get started back on my journey, something else comes up. I have a hard time putting myself first when there are so many other things going on.
- What’s the difference between RIR and RPE? I've heard both of these terms thrown around, but don’t quite understand them.
- I hear you guys talking about food volume and density, what does that mean?
- I’m not sure if this is something you all can do on the podcast, but can you tell me what macros I should be eating? I’m a woman, I’m 5’6” and I weigh 235 pounds.
If you'd like your questions answered on the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Chasing Health Podcast, I welcomed Coach Marissa Roy onto the show!
Marissa is the CEO & Head Coach, Permanent Change Coaching LLC and has been coaching since 2016.
We chatted about:
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How to enjoy dessert every day and still reach your goals.
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In fact, how having dessert every day can actually improve your relationship with food.
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The psychology behind #DessertEveryDay
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Shame and guilt around food.
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When is the best time to work on repairing your relationship with food.
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How to know whether or not you have a poor or good relationship with food.
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How does Marissa create Permanent Change with her clients?
Thanks so much for joining me on the show, Marissa, it was great getting to know you more! So much great information for my listeners!
Connect with Marissa Roy:
Instagram: @marissaroyfitness
Join Her Facebook Community for Work From Home Professionals who want to get in shape!
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Connect with Chris: https://www.instagram.com/conquer_fitness2021/
Another Q&A coming at you this week!
On today's show, we answered:
- Do I have to drink so much water? If so, why?
- If I eat more - will I gain weight?
- Are coffee and tea (both decaf and vegan cream in the coffee - no sugar in either) considered water intake?
- Sooo another one. These "nutrition" shops are popping up all over where I live. They peddle these amazing looking "protein" drinks. What's acceptable for a protein drink? Calorie, protein, carb, fat, sugar wise? I've been scared to venture inside because I am quite sure the calories will probably make up an entire meal or even two LOL
- Can protein drinks be considered empty calories? Or a meal replacement?
Get you questions answered on the show - SUBMIT HERE!
Connect with us:
Chase: https://www.instagram.com/changing_chase/
Brevin: https://www.instagram.com/brevinjandreau/
On today’s episode, I welcomed Albert Sloss on the show!
Albert Sloss, the founder and CEO of 1SHOT who was once homeless, living check to check, barely making ends meet, to now creating a 7-figure company that generates over a million dollars a year in less than 24 months.
We recently connected at Coaching Con, last month, in Phoenix, AZ.
We discussed:
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His background, getting into the health and fitness space.
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Learning lessons from the failures he faced.
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The importance behind having passion behind whatever goal you’re pursuing.
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Common traits of the busy professionals they work with.
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Prioritizing the things that are going to make you the most progress when you’re short on time.
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Breaking out of the all or nothing thinking and finding ways to make a busy lifestyle still work.
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How our habits have grown up with us and now translate into current struggles.
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Finding time to workout and what kind of workouts are best.
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Chat GPT and AI talk.
Thanks so much for coming onto the show, Albert! It was a pleasure having you on!
If you’d like to connect with Albert Sloss:
Instagram: @bodiesbyalbert
Facebook: Albert Sloss
TikTok: @albertsloss
YouTube: @albert_sloss
Twitter: @albert_sloss
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
FREE Facebook Community: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week's episode, we bring another Coaches Roundtable Q&A and we had a ton of great questions:
- I know I need to eat more vegetables, but I still struggle to get enough in. Can I use green powder?
- How much protein is too much protein?
- I only have an hour to train 3-4x/week. I’m 30 years old and my goal is to lose weight, be able to actually play with my kids, and just feel more confident. Can I still make progress only training this much and if so where should I start?
- Why are we so willing to pay for these powder drinks that promise everything- 18 lbs in just 2 months…. That instant everything- how are those for long term ? Slim this slim that
- Can I train too much?
- Can I eat a Snickers bar if I want?
If you'd like to submit your question for the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
Connect with Brevin and I:
Chase: https://www.instagram.com/changing_chase/
Brevin: https://www.instagram.com/brevinjandreau/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
On this week’s episode of The Chasing Health Podcast, I welcomed Karen Miller, member of the Conquer Fitness and Nutrition family! Her coach, Chris Bealhen, also joined us to share his experience coaching Karen.
Karen recently competed in transformation division at the Michigan Roar Competition, not to mention, Chris competed with her as well!
In the episode, we discussed:
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Karen’s background and busy lifestyle, both growing up and now.
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How a diabetes diagnosis in 2020 triggered her to start prioritizing her health.
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How Chris and her met and began working together about 18 months ago.
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How Chris began to work her calories up after being so low following her surgery.
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The fears going through Karen’s mind as she was being told to increase her calories.
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What Karen has been able to accomplish since starting with Conquer Fitness and Nutrition!
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When did the thought come up to compete in the transformation division?
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What was getting ready for the competition like? How was she feeling before, during, and after.
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What’s next in her journey?
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How weight loss impacts all areas of your life.
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How Karen remained positive and persistent through challenges in her journey.
Karen, thank you so much for joining Chris and I on the show, you have such an incredible story to tell and I’m so glad we were able to utilize this platform to get it out to so many! Keep up the amazing work, everyone inside of the Conquer Fitness and Nutrition family is so proud of you!
How to Connect with Me:
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://forms.gle/A7yZfj9uYJPQtvsL6
Connect with Chris: https://www.instagram.com/conquer_fitness2021/
On this week's episode of the coaches roundtable, we answered two questions:
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Linda: I am curious about the different schools of thought around how to structure calorie intake to achieve the best results. I seem to do best trying to divide my eating into 3 similar size meals throughout the day, many people do something different. Does it matter?
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Pamela: I would love to see discussion surrounding nutritional supplements and minerals. What's needed (outside of a daily vitamin)…what's suggested? Are there supplements that can boost metabolism that are NOT a scam?!?! I would also like to see discussion on minerals re: which ones can support our diet? I also would like to see some discussion on B12, calcium and vitamin D. How do we know if we are getting enough? What's the suggested intake? What's the best way to determine if we can take supplements with medication and no interaction? Outside of asking the doctor because mine is clueless and the internet is confusing!!
Thank you to Linda and Pamela for your questions!
If you would like your question answered on the show, submit them HERE! As many as you'd like!
To connect with Brevin and I:
Chase: https://www.instagram.com/changing_chase/
Brevin: https://www.instagram.com/brevinjandreau/
The Chasing Health Podcast is BACK after a short intermission while I was traveling! But, I have an AMAZING episode for you as we get back into the swing of things!
On this week’s episode of the podcast, I welcomed, Owner of BeDifferent Fitness and Nutrition, Jordan Simpson onto the show!
As an overweight multi-sport youth athlete, Jordan struggled with body image as not your typical athlete. After playing ice hockey and studying kinesiology in college, Jordan found his way into the coaching field in 2018. 4 years later, he started BeDifferent, with his business partner Rudy, where they use a unique coaching approach that focuses on faith, fitness, food and focus.
We chatted about:
How his upbringing influenced his health and how he shifted directions for the better.
How our food or activity levels can influence the other.
Find what you love to do and keep doubling down on that, use that as your drive to keep going. Stop should-ing yourself.
His passion for hockey turned into learning more about kinesiology and eventually getting into coaching.
The importance of setting the next goal to keep you going.
Momentum vs. Motivation
The “dials” to help you stay on track and ditch the all or nothing mentality.
Our identity plays such a large role in our actions.
Understanding what your goals are and what that is going to take to reach them - sacrifices vs. non-negotiables.
Jordan’s top two recommendations for getting started today.
What a great recording this week! Thank you so much, Jordan, for joining me on the show! So many golden nuggets for the listeners!
If you’d like to connect with Jordan:
IG - @coachjordansimpson
Twitter - @coachjsimp
His Website: bedifferentcoaching.com
Pushups & Prayers - 7 Day Kickstart: https://www.canva.com/design/DAFgfMfVN_0/im3o1EPrdv3jx6bR3EeW7w/view?utm_content=DAFgfMfVN_0&utm_campaign=designshare&utm_medium=link&utm_source=publishsharelink
Get your question answered on the show - submit HERE!
Another episode of the Coaches Roundtable with Brevin Jandreau and I!
Today we answered:
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Angelique B: I'm working with Chris. In a fat loss phase since Jan 1. Currently in 5th week of elimination diet. I just have this stubborn layer of belly fat. I'm eating 1500, 113 protein (I'm almost always over), 50 fat, 150 carbs. My genetic testing revealed that likely I process carbs well, so we adjusted and I lost about 10 lbs since starting elimination. It's not bloat. It's fat.
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Amy H: Thanks for offering this! If y’all could talk more about the benefits of “diet breaks” a bit… how often should they occur, how long the “diet breaks” should last, is a diet break just going back up to maintenance or just adding a couple hundred calories?, benefits to our body, how it benefits weight loss etc…
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Michelle C: I injured my wrist in December, going thru physio for it now. By the end of the physio homework, my wrist and grip are exhausted and totally done, in desperate need for rest. Am I supposed to feel that done after a regular workout? Wondering if I need to try to put more effort into workouts since I never feel as done as my wrist feels after the physio work. My face is red, I’m sweating, so I know there was effort put in. Thoughts?
Get your question answered on the show - submit HERE!
Connect with us:
Chase: https://www.instagram.com/changing_chase/
Brevin: https://www.instagram.com/brevinjandreau/
On this week's episode, I welcomed the CEO of Conquer Fitness and Nutrition, the company I recently merged with onto the show!
Chris Bealhen shares his story of growing up, always they skinny kid, struggling to put on weight and muscle.
He also talks about his time serving in the Army, how get got into fitness, and how he left his job as a plumber to launch Conquer Fitness!
We discussed how he gets his clients results, who struggle with chronic dieting, yo-yo dieting, and undereating and overtraining through his metabolic makeover methods!
I can guarantee you, if you've been dieting forever, Chris has your solution, which he shares in the show!
We also talk about elimination diets and gut health, along with his next beg endeavor with one of his clients who has lost over 100 pounds!
IMPORTANT -
Take the Metabolic Assessment and the Gut Health Assessment
Join our Facebook Community
Follow Chris on Instagram and TikTok and Facebook
Follow me on Instagram
- Another episode of the Coaches Roundtable Q&A -
We answered:
1. Lindsay S: Are you supposed to maintain your weight at the end of a calorie deficit (came from a post stating that you won’t maintain your LOWEST weight in a deficit).
2. Liz Grove: What supplements are good for working out and building muscles
1. Creatine
2. Glutamine
3. Protein4. Katie H: I’ve been working out for a year now and recently started creating my own workouts. What are the best ways to do this? Is it best to create upper and lower body days and keep those in a rotating schedule or is it ok to change it up every week? I’m currently still trying to lose weight yet gain muscle.
If you'd like your questions answered the show: SUBMIT THEM HERE!
Connect with us:
Chase: https://www.instagram.com/changing\_chase/
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast I welcomed Amanda Cooper onto the show!
Amanda is a Strength Coach. Horse mom. Coffee Connoisseur, and Outdoor adventurer. She’s also the host of the Carbs & Coffee podcast.
Amanda found fitness through her personal journey in navigating eating disorders and extreme challenges with body image. She found her love for the weight room early in high school and has been at it ever since.
Her initial experience was in the rehab field working in a chiro clinic as an assistant and personal trainer—giving her insight into the human body and a different perspective on coaching. Amanda realized how much of a gap there was in the fitness space for personalized programming and nutrition and how she could simplify the complexity of health and fitness to make an impact.
We had an excellent conversation about all things fitness and training!
In the episode, we discussed:
Working with women from all training ages, from those who have never worked out in the gym to those who are advanced.
What’s the best way to get yourself into the gym and start becoming more active?
Optimal vs. Practical workouts
Taking a look at nutrition in order to build muscle - it’s not just the workouts.
What is a Calorie Surplus? What’s the best way to go about getting into one?
What kind of mindset does it take in order to go through a bulking(gaining) phase?
Pre- and Post-Workout Nutrition
Myth Busting: Fasted Cardio, The Anabolic Window, & Body Fat Spot Reduction
How to construct a workout on your own
The different functional movements that you should have in your program
RPE vs. RIR
The importance of training to failure occasionally and training intensity
Her two tips for getting started
Thanks, Amanda, for joining me on today’s show!
If you’d like to connect with Amanda:
Instagram: @ambitiouscoaching
Podcast: Carbs & Coffee
Facebook group: Ambitious Women's Fitness Secrets
Another Q&A coming at you this week from Brevin and I!
We answered:
- How can I lose weight without tracking?
- Anonymous Listener: How do I begin to do the inner work? I hear this everywhere lately…but where do I start? I know journaling is helpful but are there specific journal prompts/areas to explore? Are there books to help this journey? I understand doing the inner work and it being an integral part of the process…but where do I start? I think sometimes I just need the direction on where to get started with this because I have no idea.
- Megan L: How to deal with fitness tracker anxiety? I've been an Apple Watch user for a few years now but I am finding that I am starting to feel a little "married" to it, so to speak. I work from home & have a rather sedentary job so I don't move a whole lot but I do work out at the gym 4-5 days/week. However, I feel like I am constantly checking my steps throughout the day and feel like I have to spend any free time during the work day on the treadmill to get them in. I know movement is important, especially while working from home, but how to have a healthy balance of getting that movement/steps in but also not being a bit obsessive about it? I want to feel like I can take a break during the work day and not have anxiety about it if I'm not spending that time walking. Thank you!
Want your question answered on the show? Submit it HERE!
Follow us on Instagram:
Chase: https://www.instagram.com/changing_chase/
Brevin: https://www.instagram.com/brevinjandreau/
EPISODE 100 - WOW! Hard to believe we are already 100 episodes in!
In the episode, I talked about how I am ENDING Chasing Health Coaching, BUT, what how I am still going to be coaching!
Links referenced in the episode:
Join the NEW Facebook Group
Apply for 3 Months of FREE Coaching!
Follow Chris on Instagram & TikTok
THANK YOU to everyone who has supported me through all 100 episodes, even if this is the first you've heard! Let's keep them going strong!
Follow me on Instagram or Find Me on Facebook!
Another Q&A this week, we only had time to answer two questions this week, but they were both super important:
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If I struggle with binge eating and it’s the only thing holding me back, what are tips or methods you can use to help me get through that part of my journey?
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How can I get over my sugar addiction?
If you would like your questions answered on the show, submit them HERE
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode of The Chasing Health Podcast, I welcomed Ryan Kassim onto the show!
I’ve been following Ryan for a while, however we just recently connected for this podcast after a listener, Gina, recommended Ryan join me on the show.
In the episode, we dove into:
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How we are so tempted to overdo things right away as soon as we start losing weight. How can we simplify most of these things?
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We need to take a closer look at our behaviors that are causing us to gain weight and what we can change in terms of our behavior that will aid in weight loss.
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Understanding that our behaviors are tied back to childhood as well as many failed dieting attempts.
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How we need to start thinking and acting like our future self - the identity shift.
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The importance of utilizing therapy, meditation, and journaling to assist in the identity shift.
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Ryans experience with anxiety and depression. How he got through that.
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How to simplify journaling and meditation.
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Why it’s so important to create awareness before making change.
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Ryan’s top two recommendations if you’re ready to make a change today.
Thank you so much, Ryan, for joining me on the show! Appreciated this convo a ton!
How to Connect with Ryan:
Instagram: @bodybyryanfitness
TikTok: @ryankassim
Facebook Group: Body By You
Website: bodybyryan.com
.
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Today, Coach Brevin and I answered:
- What’s the difference between working with one of you over the other?
- On weeks where you’re not feeling it, what’s the “bare minimum” things you can do?
- What are some cheat code ways to get fiber in your diet?
- What’s the perfect amount of resistance training to do to build muscle mass?
Get your question answered on the show - SUBMIT HERE
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Connect with Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode, I was joined by Amanda Schissler, someone I met through the coaching community I am apart of.
This was a great episode and if you’ve ever thought about taking or using any weight loss products or programs, given this a listen first!
In the episode we discussed:
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What exactly are these Fad MLM diets and why they are so easy to find yourself apart of.
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Amanda’s own personal experience inside of a MLM, prior to knowing everything she does now and the inside look from what she was doing for those she was working with.
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How it’s challenging to shift from an extreme and restrictive dieting mindset to something more sustainable.
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The issue with underrating and doing excessive cardio.
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How to get out of one of these diets, even when you may be seeing “results”
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The differences between buying from a certified coach vs. a MLM coach.
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Supplement Talk
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The quality of the products you may be buying.
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Just be suspicious of anyone who is going to be helping you with your health.
Thank you, Amanda, for joining me on the show and having me on yours!
Connect with Amanda:
Instagram: @asfitness1_
Weight Loss and Anti-Dieting Secrets by ASFitness
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
*Disclaimer: These conversations are solely our opinions.
Another Q&A for you this week! We answered:
- I’m trying to lose around 10-15 more pounds but I’m mainly trying to lose more body fat/body fat percentage. I typically go every weekday around 6-7 and stay for an hour/ hour and a half and I’ve already lost 85 but I’m trying to get the aesthetic look. I typically eat one big meal a day, and then I usually have a small snack. And exercise I typically do cardio 4-5 days out the week and then I workout different muscle groups every day. Okay send the podcast and I kinda got a leaner look as of now but I don’t have the aesthetic look. So this is my look as of now I’m just trying to cut the rest of the fat off my body and try to be as lean as possible without overall hurting my health or body
- I don’t have time to meal prep and I don’t like reheating food much. What can I do?
- Topic: Raising your kids with nutritional knowledge
Submit your question for the show - HERE!
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Connect with Brevin: https://www.instagram.com/brevinjandreau/
*Claim you 10 Tips to Losing Your First 10 Pounds Guide HERE*
On today’s episode, I had the pleasure of welcoming another member of MindPump on the show, Adam Schafer!
I’ve had the pleasure of meeting and hearing Adam speak twice at a couple of coaching conferences I’ve attended.
I really enjoyed this interview and I know you will as well!
In the episode, we chatted about:
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His upbringing and how he got into the fitness space.
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How he was able to work up the ladder in his career and entrepreneurship life.
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The importance of getting outside of your comfort zone and what kind of growth it can provide.
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How he transitioned into MindPump.
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His own pursuit for improving his health, documenting it along the way, growing his following.
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Learning to embrace failure and learn from it.
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The mindset comparison of body building vs. losing a lot of weight.
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Understanding bodyweight fluctuations
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Improving your relationship with food and exercise.
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Plus touching a little bit on reverse dieting.
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Instead of focusing on cutting out certain foods, Adam shares what you should focus on instead.
Thank you, Adam, for taking your time out of your busy schedule to join me on the show! Means a lot to have you on!
-
If you’d like to connect with Adam:
Instagram: @mindpumpadam
Website: mindpumpmedia.com
If you'd like to connect more with me:
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
What's up! I've got another solo episode for you today! Short, sweet, and straight to the point!
I here often that people think that weight loss will be AMAZING! Which the result is.
But, some of the process may be boring, but that is okay and that is what will work!
Give today's episode a listen to hear WHY!
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Another Q&A for you this week. This week we answered:
- I have completely changed my eating habits. But I can't seem to lose hardly any weight. I can't exercise much because of my disability. Is there any hope for me?
- Amanda: I'm still experimenting with rest days and workout timing, but I wonder if you know something I don't yet! I'm trying to keep up with strength training 3x a week while also training for Riverbank, and that's a lot of workout volume. (comes out to about 3 hours lifting, 5-6 hours running) I accidentally on purpose scheduled an early workout Monday, "evening" (4-5 pm) Tuesday, midday Wednesday, evening Thursday and first thing Friday... and now I rest til mid morning Sunday when I do my long run. I only scheduled one rest DAY, but there's about 48 hours between my Friday and Sunday workouts, plus almost 36 hours between my morning and next-day evening workouts. In running, "time on feet" is what matters rather than consecutive run time; for instance if you need to finish 18 miles, you can sometimes split it into 9 and 9 or whatever to get it done even if you do a morning and an evening run, if that's how your schedule works. I'm wondering if the same applies to rest--if I take 36-48 hours off between workouts, even if it's only one calendar day off... Does that count as 2 rest days? All I do between workouts is walk the dog, sit, and sleep a minimum 7 hours a night. I don't train the same muscle groups more than once a week or back to back at night/in the morning either (although leg day does back up to a morning shakeout run) so each group gets a full week's rest from lifting regardless. This feels like a lot of words so I hope it makes sense. lol
- Katriana: When you take a deload week, how much lighter should the weight be?
- How can I stay on track when I’m on the road, traveling a lot for work?
Submit your question to be answered on the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
Connect with us:
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode, my friend, Anna Johns, joined me on the podcast.
Anna and I have known each other for a while, growing up in the same area. Anna works primarily with clients in person, in comparison to my clients all being online.
In this episode, we discussed:
What got Anna into fitness and nutrition and then into coaching/training.
Her struggles with binging and how it started.
How she learned more about nutrition and fitness through her own research.
Unrealistic expectations when getting started and wanting to lose weight.
Why playing the long game is so important.
How to avoid the comparison game.
The importance of our inner monologue and how we treat ourselves.
What’s most important for getting started.
Thanks, Anna, for joining me on the show!
If you’d like to connect with Anna:
Instagram: @anna_jx4
FB Page: Anna Bare Fit
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Another Q&A coming atcha from the Coaches Roundtable!
Questions answered:
- Adam: Since I have started on this healthier lifestyle journey I have been trying to drink 1 Kombucha drink every morning. I was told good gut health helps a happy lifestyle. Do you have any opinions on this? Is it helpful or a waste of $2-4$ every morning?
- Can you give us your top 3-5 breakfast options or dinner options which helped you focus on losing.
- What are your thoughts around therapy and getting help with mental health?
- Why can’t I stop snacking?
- How can I enjoy a social life and still reach my weight loss goals?
SUBMIT YOUR QUESTION TO THE SHOW: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
If you'd like to connect with us:
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
On this week’s episode, I welcomed Taylor Sleaford, a Life and Leadership Coach with a 10 year background in Fitness and Sports Performance.
He started as a College Strength & Conditioning Coach working at schools such as University of South Alabama, College of Charleston, Colorado State University and Clemson University.
After a decade of working in the world of sport performance he found the common link in most high performers is a deep purpose and mindset that enabled them realize their goals. It was a seamless transition to helping people more specifically with personal growth to reach their peak potential in all aspects of life!
In the episode, we covered things like:
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How much you can change once you start implementing mindset changes in conjunction with your diet and exercise.
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What goal setting actually is and how you should be setting your goals and chasing up how you word them.
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Negations and Affirmations
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How to create awareness around these negative thoughts.
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Behavior Change
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The All or Nothing Mindset
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Learning how to change your identity.
Thank you, Taylor, for joining me on the show!
If you’d like to connect with Taylor:
Instagram: @taylor_sleaford
His Podcast, Fully Human: https://podcasts.apple.com/us/podcast/fully-human/id1637313541?app=podcast
Coaching: https://mailchi.mp/taylorsleaford/personalgrowthaccelerator
Another Q&A coming at you this week with Coach Abigail, and Coach Brevin, and I.
In this episode, we answered:
- How to handle bad body image days?
- Shannon: Is there really a difference in eating your calories or drinking them? Like does it count as more calories if you drink a fruit or veggie smoothies as opposed to just slicing up the food and eating it. I had heard on another podcast (not health related) that your better off just eating the food instead of mixing it into smoothies or shakes.
- Jess: I complete my workouts at home. I don’t have a ton of gym equipment but have dumbbells ranging from 2-25 pounds, bands, weight bench and a track that you can attach bands to for some resistance type training. I do intend to purchase some heavier weights as time goes on but what are your suggestions for making progress with limited equipment? I do have some smaller 2 lb weights that I can use in addition to my normal dumbbells to add some extra weight. More reps? If so, what does that look like and when do I know okay…I must purchase heavier weights if I want bigger gains? Like max amount of reps of a movement before it may not be optimal?
- Jess: And do our bodies reach a point where we just won’t progress past? When I first started working out, I started low and then periodically upped my weights but I swear I am stuck at 15’s for some bicep exercises and I just can’t up my weights there for whatever reason without losing form.
- How do you determine how much protein I should be eating? What about the other macros?
If you'd like your question answered on the show, SUBMIT IT HERE!
If you'd like to connect with any of us, find us here:
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
If you came to me and had over 50 pounds to lose, here are the first 5 things I’d help you do to get started:
- Create awareness.
- Incorporate movement you love.
- Dig up and reflect.
- Look outside of the diet and exercise.
- Create a plan.
CLICK HERE to scheduled your FREE, no pressure, consult call with Coach Chase to help you implement these!
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
On this week’s episode, we brought on one of Coach Abigail’s clients, Jen!
Jen has been working with Chasing Health since September 2022 and has experienced so many wins inside the program! So much so, we wanted to bring her on the show to share her story and what has changed!
In the episode, we dive into:
What life was like for Jen before joining the program?
How has Jen tried to lose weight in the past, why has this been different?
How her mindset has shifted over the past few months.
The different levels of accountability and finding what works best for you.
What were her goals going into coaching and why?
How her strength and confidence has increased in the gym and elsewhere.
Her mindset around the scale and how it has changed.
The importance of communication and ownership.
How to Connect with Me:
My Website: https://www.chasinghealthllc.com/
Work with Me: https://www.chasinghealthllc.com/1-1-nutrition-coaching
Instagram: https://www.instagram.com/changing_chase/
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
On this week's episode of the Coaches Roundtable, we hosted another Q&A answering YOUR questions!
- Joyce P: I need to lose weight for my health and I don’t know how to get motivated.
- Annie H: Talk to me about Metabolic Toggles, how long should you stay in each area if you are trying to really change your body, currently I am trying the ELEL should I change it up how often to trick my metabolism, I heard go into EMEL for like 2 days every 2 weeks what are your thoughts on this?
- Most underrated and overrated pieces of gym equipment
- I’m only eating 1,200 calories a day, but I’m not losing weight… why?
- I feel like I’m doing all of the right things, but when I weigh myself, the scale isn’t down. I don’t feel like I’m doing the right things.
If you have a question you'd like answered on the show - SUBMIT IT HERE!
Connect with us:
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
Join our FREE Community - Chasing Health: Secrets to Losing 50+ Pounds
On this week’s episode, I’m excited to have Carter Good join me on the show!
After losing 145 pounds himself and keeping it off, he now helps others who want to learn how to lose weight sustainably and still enjoy the fun things in life.
Carter was one of the few accounts that I really looked up to while on my own weight loss journey, so it really meant a lot having him come on my show!
In the episode, we chatted about:
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Where he started, what started his journey, and what hooked him in this time for good.
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Rapid weight loss… is it okay? For which population/demographic? What are the benefits or downsides?
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His mental health and relationship with food after losing a large amount of weight and learning to find that “balance”.
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Identity shifts while losing weight and after.
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Learning to trust yourself around certain foods.
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Finding ways to put himself in uncomfortable settings in order to grow and learn.
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Where is Carter now, in terms of his fitness and nutrition?
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Why doing the “boring work” 80% of the time can help you enjoy the 20% more. #moreofthebore
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Pertaining to identity: weight loss is not a problem to be fixed, rather a skill to be gained.
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How to create harmony in life while maintaining your weight loss.
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What are some of the best habits and behaviors he notices of those who keep their weight loss off.
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All choices you make are positive choices… a different way to think about your progress.
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Understanding that maybe you’re not ready for the complex stuff and that’s okay… but, all the knowledge you’re taking in now will pay off later.
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What’s the importance of finding out the Minimal Effective Dose?
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Carter’s top 2 recommendations for getting started today.
If you’d like to connect with Carter:
Instagram: @cartergood
Leanerforlife.com/flf
If you'd like to connect more with me:
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook: Chase Smith
Apply to Work With Me: HERE
Another Q&A this week:
- Katie H: Foam rolling before and/or after a workout? What are the benefits and the do’s and don'ts?
- What should I do if I’m at the gym and I need a piece of equipment, but it’s being used. Lately, the gyms have been packed and I feel like I can’t get my workouts done.
- Topic: Overcomplicating Nutrition/Meals
If you'd like to submit your question to be answered on the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
Connect with us:
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
Facebook: https://www.facebook.com/chase.e.smith
Facebook Group: https://www.facebook.com/groups/chasinghealthwithchasesmith/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Application to Work 1:1 on our team: https://docs.google.com/forms/d/e/1FAIpQLSfULU1FPqTTIg3x5IjEzJ8B5pOM3yiXaYdUN8nu8H6Df1ssBw/viewform
Join our Facebook Community: Chasing Health: Secrets to Losing 50+ Pounds
On today episode, I dove into my thoughts about F45 and OTF... or any other type of group fitness class.
Sure, they have their upsides, but for the majority of you, they aren't helping you reach your goals.
Let's chat why!
If you like the episode, it would mean the WORLD to me if you could rate and review wherever you're listening!
Facebook: https://www.facebook.com/chase.e.smith
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Instagram: https://www.instagram.com/changing_chase/
Application: https://docs.google.com/forms/d/e/1FAIpQLSfULU1FPqTTIg3x5IjEzJ8B5pOM3yiXaYdUN8nu8H6Df1ssBw/viewform
My 5 Day Video Course: How to Make Fat Loss Suck Less: https://chasinghealthllc.activehosted.com/f/3
Another Coach's Roundtable Q&A!
Ask your question to have it answered on the show: https://docs.google.com/forms/d/e/1FAIpQLSc1GH_2jq4MO1-l_5lA2OhNLD4gkMmoM2y-THcipT5qV36Fbg/viewform
Questions covered:
- Adam: After doing keto and trying to do lower carbs how do I introduce them back in? This week I have been having quite a bit more carbs then in the past is that hurting me more then helping me?
- Lack of Family Support
- Jocelyn: Hey so the gym gave me a free body scan to help me maintain progress and it recommended me some supplements. Do you want to look over them? I don't want to buy anything that may not be needed. They said it was all optional to buy on my own but it could help long run
- What foods should I or should I NOT be eating?
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
Apply for 1:1 Private Coaching: https://docs.google.com/forms/d/e/1FAIpQLSfULU1FPqTTIg3x5IjEzJ8B5pOM3yiXaYdUN8nu8H6Df1ssBw/viewform
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Join my Facebook Community: https://www.facebook.com/groups/chasinghealthwithchasesmith/
On this week’s show, I welcomed Stephanie Fusnik onto the show!Stephanie and I connected through mutual mentors and I am excited to bring her onto the show to discuss all things hormones, menopause, and CARBS!.In the show, we chatted about:- Are hormonal struggles “a part of getting older?”- How hormonal changes can effect your life.- What is cortisol, what’s the role of it?- What is adrenal fatigue? Should we be worried about it?- What about night-shifters or those who “function better at night” - what does that do to our body? How can we make our body “happier” living on the night shift.- Are some people using menopause as a crutch or an excuse for not taking control of our actions?- “Common is NOT Normal!”- What are some things you could be doing to decrease stress - the super small stuff, that even if you’re super busy, you’ll have time to do.- What are the different types of carbs and why are they SUPER important?- What’s the point of working on your health once you’re older? Is it too late?- How to find providers in your area that are specialized in menopause.- Stephanies top two recommendations for getting started on your journey.Thank you, Stephanie, for joining me on the show this week!.If you’d like to connect with Stephanie Fusnik:TikTok: vitalityoet.stephanieInstagram: vitalityoet.stephanieFacebook: Stephanie FusnikFacebook group: Metabolism and Menopause by Vitalitywww.vitalityosteopathicandexercisetherapy.com.Apply for 1:1 Private Coaching: https://docs.google.com/forms/d/e/1FAIpQLSfULU1FPqTTIg3x5IjEzJ8B5pOM3yiXaYdUN8nu8H6Df1ssBw/viewformConnect with me on Instagram: https://www.instagram.com/changing_chase/TikTok: https://www.tiktok.com/@changing_chase?lang=enPodcast: https://podcasts.apple.com/us/podcast/the-chasing-health-podcast/id1565549318Take my FREE Fat Loss Course: https://chasinghealthllc.activehosted.com/f/3Join my Facebook Community: https://www.facebook.com/groups/chasinghealthwithchasesmith/
Join the Momentum Building Challenge! It's not too late! JOIN BY CLICKING HERE!
On this week's episode of The Coach's Roundtable, Coach Abigail, Coach Brevin, & I discussed the new momentum building challenge that just started on 1/1/23!
Also in this episode, we discussed our journeys and how they have evolved... nutrition, mindset, fitness, dieting strategies, etc.
Apply for 1:1 Private Coaching: https://docs.google.com/forms/d/e/1FAIpQLSfULU1FPqTTIg3x5IjEzJ8B5pOM3yiXaYdUN8nu8H6Df1ssBw/viewform
Connect with me on Instagram: https://www.instagram.com/changing_chase/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Podcast: https://podcasts.apple.com/us/podcast/the-chasing-health-podcast/id1565549318
Take my FREE Fat Loss Course: https://chasinghealthllc.activehosted.com/f/3
Join my Facebook Community: https://www.facebook.com/groups/chasinghealthwithchasesmith/
How to Register for the Momentum Building Challenge (STARTS JAN 1, 2023)
Download the app, Telegram (blue and white app, paper airplane)
Join the group chat using this link: https://t.me/+FHxorWEMWjo1Mjlh
Further registration instructions inside the group chat.
On this week's episode, I got into a little bit of a rant after seeing some of the goals people have set for 2023. I'm not saying you're completely wrong for what you HAVE set... it's more what you have NOT set. Check it out and let me know what you think... also curious if you change your goals up afterwards.
Apply to work with us: https://docs.google.com/forms/d/e/1FAIpQLSfULU1FPqTTIg3x5IjEzJ8B5pOM3yiXaYdUN8nu8H6Df1ssBw/viewform
Connect with me on Instagram: https://www.instagram.com/changing_chase/
TikTok: https://www.tiktok.com/@changing_chase?lang=en
Podcast: https://podcasts.apple.com/us/podcast/the-chasing-health-podcast/id1565549318
Take my FREE Fat Loss Course: https://chasinghealthllc.activehosted.com/f/3
Join my Facebook Community: https://www.facebook.com/groups/chasinghealthwithchasesmith/
Got another Q&A podcast for you this week!
Questions answered:
- Dealing with a wrist injury, my doctor said to not lift heavy. Is there anyway I can still make progress through this injury?
- I’m battling being discouraged when the scale fluctuates between the same numbers but never goes any lower than the lower number. Example: teetering between 261-265 but never going lower than 261. How can you break the plateau?
- I’m super busy during the holidays and don’t always have time to get to the gym. How can I still maintain some sort of consistency with my fitness routine during such a busy time?
- Can I still make progress after 40 years old?
- How long should I be resting in between sets when working out?
Thank you to everyone who submitted a question! If you'd like your question answered on the show, submit it HERE!
Be sure to follow us on IG:
Chase: https://www.instagram.com/changing_chase/
Abigail: https://www.instagram.com/abigail.brankin/
Brevin: https://www.instagram.com/brevinjandreau/
ALSO - For more FREE coaching guidance, if you're not already in our group, you're missing out big time! We are going to be overdelivering in 2023! JOIN US!
Join our FREE Community for trainings, support, and accountability: Chasing Health: Secrets to Losing 50+ Pounds
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On this week’s episode of The Chasing Health Podcast, I had the pleasure of welcoming Coach Mike Millner on the show!
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Being the host of Mind Over Macros, I knew we had to dive into the mindset piece of fat loss! We had a fantastic conversation and I cannot wait for you to listen to this one!
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Mike Millner has been a high level nutrition coach for almost 10 years. He has a gift for understanding the psychological and physiological needs of his clients, which has led to thousands of success stories. His personality-based approach with an emphasis on mindset has been highly sought after by coaches and clients alike.
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In the episode, we dove into:
Mike’s background, how his own health has evolved over his lifetime, and how he ultimately got into coaching.
What the term “dieting” means to most people and does dieting actually “work”?
When it comes to behavior change, what is most important? How should we be prioritizing behavior change?
Is identity change required for fat loss? If so, how do we make that happen?
Balance & Moderation… how do these things even work? Especially if we already have a rocky relationship with food.
Using self-control and willpower through self-compassion rather than self-hate.
Self-control and willpower are muscles… they need training, rest, and recovery, just like our physical muscles of our body.
The 3 components of willpower: I Will, I Won’t, & I Want.
When would lack of self-control start to be more of a form of self-sabotage?
The different forms of self-sabotage.
Tactical steps to begin creating awareness around these struggles.
What has helped those who have recovered from some of these things that end up falling back into old patterns years later after major weight loss?
What is dopamine’s role in our brain? (This part BLEW MY MIND! It makes soooo much sense!)
Mike’s 2 recommendations for starting your journey, especially as we move into 2023.
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Thank you, Mike, for joining me on the show! This was a great conversation and I know our listeners will love this one.
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If you would like to connect with Mike:
Instagram: @coach_mike_millner
Podcast: Mind Over Macros
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
Q&A Episode with Coach Abigail & Coach Brevin!
Questions Answered:
- When should I stop eating at night?
- I see a lot on insta and other socials about hypertrophy- what is it and is it something to worry about
- How do you figure out a strong enough “why” for losing weight?
- Should you reach your "goal weight" before trying a bulk to build muscle? I am not there yet BUT I hear mixed views on this. I think I know where your views stand but I think the topic would be interesting.
- Everytime I get started in my fitness journey I struggle because I have no support in this. My friends and family just don’t quite understand why and what I’m doing.
SUBMIT YOUR QUESTION FOR THE SHOW!
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
Coach Abigail: @abigail.brankin
Coach Brevin: @brevinjandreau
JOIN OUR SUPPORTIVE & FREE FACEBOOK COMMUNITY: Chasing Health: Secrets to Losing 50+ Pounds
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On this week’s episode, my good friend, and fellow coach, Hannah Burns, joined me on the show!
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We had a great conversation that went in multiple directions, but mainly focused on how you need to stop holding yourself back from living the life you WANT and start including the things you LOVE! A healthy life doesn’t mean sacrificing everything.
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We dove into:
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How to be able to live a healthy lifestyle AND do all the fun things you want to.
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Why past dieting attempts never worked for Hannah.
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How do you see yourself in 5, 10, 15, or even 20 years from now? What does that person do? How should that impact who you are today?
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Everything we do takes practice and time! Lot’s of time… but in the long run, it’s such a short amount of time.
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The importance of taking imperfect action.
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Understanding where your current relationship with food is and setting boundaries for yourself with certain foods.
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You don’t have to figure everything out all at once.
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Learning when to say yes to certain foods and no to others, setting expectations, plans, and boundaries for yourself.
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Navigating the holidays, how to remain present in the moment, taking your focus off the food.
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Tips to preventing mindless eating and creating more awareness to your hunger and fullness cues.
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Are you chewing your food long enough? Probably not…
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Her top 5 EDM artists!
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Thank you so much, Hannah, for joining me
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If you would like to connect with Hannah:
IG: @hannahb.fit
TikTok: @hannahb.fit
YouTube: @hannahburns54
Facebook Group: Unreal Fitness & Fat Loss Secrets
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week's episode, Brevin and I welcomed my Assistant Coach, Abigail onto the Q&A episode!
We answered the following questions:
- Whenever I’m struggling, I’m hesitant to reach out to my coach, because I feel ashamed. I KNOW what I need to be doing, I just don’t stick with it.
- My doctor recommended I start taking a weight loss medication, what are your thoughts.
- Is it possible to lose weight and gain muscle at the same time?
- Self Sabotage and ways to overcome it.
- Is there some magic ingredient I’m missing out on by not eating seafood that will help with fat loss?
If you would like your question(s) answered on the show, submit them HERE
How to Connect with Me:
Instagram: @changing_chase, @abigail.brankin, & @brevinjandreau
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week's episode, I discussed the #1 best and most important thing you can do when starting out your weight loss journey.
Plus, I gave away 10 examples and areas you can get started with it.
This is a practical episode that you'll be able to walk away with clarity on where to start in your journey!
How to Connect with Me:
Instagram: @changing_chase
Submit a Question for the Podcast: HERE
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week's Q&A Episode, Brevin and I first talked about our experience in Australia and then we dove into the following questions:
- What to expect after your first maintenance cycle.
- How long can you be in a fat loss phase for?
- Should I adjust calories when I’m sick? I feel like I’m not being as active and I probably shouldn’t be eating as many calories as I normally do.
- How can you tell when “giving yourself grace” is just an excuse for not doing what you should be doing.
- How important is meal timing?
- Tips for Dealing with Gym Anxiety
Submit Your Questions to be Answered on the Show!
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode of the Chasing Health Podcast I invited my client, Katie Hoernemann, onto the show!
Katie and I have been working together for almost 6 months and she has accomplished so much!
In the episode, we discussed:
- What was life like before she started on her journey?
- What made her want to work with a coach, even after having success on her own?
- Her experience on The Chasing Health Journey.
- What has changed since starting? What’s better? Physically, mentally, emotionally?
- Why this time is different and how it’s so sustainable.
- What she would say to anyone on the fence of starting their own journey.
- How she has now shifted to helping and inspiring others in our community.
So many golden nuggets of info in this one! Don’t miss it!
If you’d like to follow Katie on her journey or reach out to her to talk more about her journey, reach out to her on:
Instagram: @ktjoh07
TikTok: @Katie.jo83
Facebook: Katie Hoernemann
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
REGISTER HERE - For the Stupid Simple Fat Loss Masterclass starting next week (November 28, 29, & 30th) - If it's past these dates and you'd like the replays, shoot me a DM!
On this week's episode, I discussed not only the importance of eating enough protein for fat loss and how much you should be eating, but also dove into the 5 ways to easily increase your protein intake!
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Connect with Me on Instagram
Apply to Work with Me and My Team 1:1
Join our FREE Facebook Community
BOOK YOUR THANKSGIVING STRATEGY CALL NOW
On this week's episode, I discussed how my clients are going to succeed through the holidays and how you can do the same!
I dove into understanding expectations and goals going into it as well as game-day plans!
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
Another Q&A episode with guest, Brevin Jandreau, coming at you again!
Questions answered:
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I struggle to stay on track when my calories are higher, I feel like I have too much flexibility and when I start having higher calorie foods, I say fuck it and eat whatever.. then it takes me a while to get back on track. How can I get over this?
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Developing a fitness goal. How to decide what’s important if you don’t really have one and you don’t want your goal to be weight loss?
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I’m currently looking for an online coach, I have worked with a trainer in the past in person, but never online. What are some qualities in a good coach you’d look for?
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I feel like everything in my life is falling apart, every time I want to start my fitness journey, everything just blows up everywhere else in my life. How can I get started when it never feels like the time to get started?
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What is the number 1 piece of advice you’d give for someone who needs to lose 100 pounds?
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I’ve been training 4 days per week, yet I’m not seeing any progress in the gym. Why?
If you have a questions you'd like answered on the show, feel free to DM me on any of my social media platforms below or email me: chase@chasinghealthllc.com
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
Join our FREE Community: Chasing Health: Secrets to Losing 50+ Pounds . On today’s episode, I had a very special guest - Sal Di Stefano, from MindPump! . Sal has been in the fitness industry since starting out as a personal trainer at the age of 18 and by the age of 24, he opened his own fitness studio. Nearly a decade later, he and a few other founded MindPump, which is now the number one fitness podcast in the world! I have had the pleasure of meeting Sal (as well as Adam from MindPump) at two coaching business conferences over the past year. I couldn’t be happier to now have Sal on my show, to share his knowledge and expertise with you! . In the episode, we discussed: - Why weight loss isn’t necessarily the problem, rather weight maintenance is the biggest problem. - How behavior change is the solution to our weight loss struggles. - Viewing weight loss from self-hate vs. self-care. - The child/strict parent analogy of weight loss. - How improving your health will make your life better and how the opposite is just as true. - Understanding the values of food. - Why is weight loss the first thing we think about when it comes to nutrition and fitness, why not just the pursuit of health? - What are his thoughts on the Health At Every Size (HAES) Movement? - Can you be “addicted” to food? - Steps to healing your relationship with food. - Sal’s #1 recommendation for getting started on your weight loss journey. - Plus, much more! Thank you so much, Sal, for joining me on the show and taking time out of your busy schedule! This meant so much to me. . If you’d like to connect with Sal Di Stefano: Twitter: @mindpumpsal MindPump Media . How to Connect with Me: Instagram: @changing_chase TikTok: @changing_chase Facebook: Chase Smith Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS! Apply to Work With Me: HERE
On this week’s episode, I had the pleasure of speaking with Bronte McBride, who I just recently connected with through a mutual friend. After hearing Bronte’s story and the incredible success she has had at such a young age, I knew I had to have her on the show!
In the episode, we dove into:
Bronte’s background and how she got to where she is today.
Breaking free from the norms and following your dreams and passions… what fulfills you the most.
Trusting your intuition and gut over anything else.
Going through the darkness in order to find the light, then using that experience to guide others.
The fear and taboo intertwined with silence.
The story of Breathe N Build, her new entrepreneurship endeavor.
Abundance vs. Scarcity Mindset and a way of being.
Breath Work and Medication, how to get started, what it is used for, and why you should consider using it.
The difference between talk therapy and breath work.
Plus so much more!
Bronte, it was amazing connecting with you and I want to thank you for everything you shared with our listeners.
If you’d like to connect with Bronte McBride:
IG: @brontemcbride
To book a breath work session with Bronte (FREE until November 7th, 2022) schedule here: https://calendly.com/brontemcbride
To connect with me - CLICK HERE
On this week’s episode, I did another Q&A with some questions I received from my Facebook group and IG stories.
Questions answered:
How to get enough calories in at maintenance while keeping food quality relatively high?
What kind of warm-ups should I be doing before lifting weights?
How do I deal with bad body image days?
Do I have to track calories in order to lose weight?
Thoughts on pre-workout?
Should I do the Keto diet again if it worked last time?
Would love to hear your thoughts on this episode?
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
In this week's episode of the podcast, I wanted to discuss a lot of common themes that I've been hearing recently.
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I keep hearing people talk about all the little things that really don't matter and these are the things they are focusing on.
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While I'm not saying these things don't have their importance... there are many other things we could be focusing our energy on instead.
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Some examples of the don'ts:
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Being on a named diet.
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Stressing about the perfect morning routine.
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Worrying about being sore or sweaty after every workout.
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And many more!
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Some of the do's:
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Create awareness around the food you're consuming.
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Eating as much as you can to still lose weight.
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Being grateful and ridding yourself from negativity.
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Plus, many other things!
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Curious to hear what you think of this one!
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Mentioned in the Show: Episode 14 with Nick Ross
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week's episode I dove into a Q&A from members in our Jumpstart Challenge:
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Why when you are eating correct calories, protein, exercising, does the scale go all over the place even when you know your body is changing positively?
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Are there any tools to aid in leading a healthier lifestyle that you would recommend? These can be scales, equipment, supplements, apps, etc. Anything you feel makes this journey more fun or that’s helpful.
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What would you say to someone that feels like they know the things to do to be healthier but for some reason doesn’t do them? Or inconsistently does them?
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How long should a person be in maintenance calories vs a deficit or bulk.
Thanks to each of you who asked a question for this week's episode. If you have any questions you'd like to hear answered on the show, feel free to DM me anytime. You can reach me on:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
*Join Chasing Health's Upcoming Fit Foundation Jumpstart Challenge - Basically 28 day of FREE Online Health Coaching! *We start 09/19/2022!
On this week’s episode, Adrian Galvan, joined me on the show!
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Adrian recently left the physical therapy field to pursue full time coaching, but I wanted to pick his brain regarding the physical therapy side and how it plays into what he helps clients with now in his coaching and training.
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We discussed:
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What got Adrian into physical therapy and then into coaching.
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How pain is not “normal” and why you should be looking for the root cause, rather than a band aid.
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Knee pain and how the muscles above and below can impact your joint pain.
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How does pain work, why does it start, why it can lead to injury.
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We can either lessen the load or increase the capacity - ways to decrease pain.
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What are some of the most common causes of back pain.
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Addressing shoulder and neck pain - through… emotions?
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How strength training can help with both mental health and physical health, especially with your pain.
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Advice for someone who is older, but has not even trained, how to get started to not make the pain worse or cause injury.
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Setting expectations for yourself.
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Start TRAINING not exercising!
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Comparing training to playing a game, how to ensure you are making progress.
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Adrian’s 4 Pillars of Consistency
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Stretching and Mobility Work
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How doing the incorrect form of stretching prior to working out can cause more harm than good.
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What is the number one thing you can do getting started… and it’s not what you think!
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Thank you so much, Adrian, for joining me on the show! It was great chatting with you and catching up!
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If you’d like to connect with Adrian:
Instagram: @adrain.galvanize.coach
TikTok: @adrian_sxy_beast_coach (search Adrian Galvan)
Facebook Group: Lifestyle Mastery for Fat Loss
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, I had the pleasure of welcoming Jenna Bruno onto the show!
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I have followed Jenna for a while now, because I love how open and transparent she is on her social media, unlike so many other accounts who only show the highlight reel of their life.
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Many look up to her because of her posts about gaining weight in order to put on muscle, the good and the bad, which is what I wanted to chat with her about on the show.
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We discussed:
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How Jenna got into personal training and nutrition coaching and now working as an EMT.
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What is a calorie surplus, why do we go through one.
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When did Jenna first go through a surplus, what did that look like, what thoughts, feelings, and emotions did she experience while going through one.
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How much should you eat in a calorie surplus, what kinds of foods should that consist of? How do you prevent filling up too soon and struggling to reach those calories goals?
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If you have body fat to lose, should you cut first or gain first? Where should maintenance come into play?
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Fears of getting bulky? Why you shouldn’t be concerned.
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Going through a gaining phase is “voluntary” - what does that mean? How can shifting your mindset to that help?
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Dealing with body image, the stress and/or anxiety around gaining weight. How to be okay not aligning with “societal norms”.
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The importance of strength training throughout a gaining phase and expectations.
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Looking at the long term benefits of strength training, especially as we age.
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How to know whether or not you are gaining fat or muscle.
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What Jenna would recommend to those who are afraid of gaining weight in order to put on more muscle.
The food freedom that is involved with a calorie surplus.
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What it’s like for someone who has lost a bunch of weight in the past and now wants to attempt a gaining phase.
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Thank you so much, Jenna, for coming onto the show! This is one that I know will help so many people!
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If you would like to connect with Jenna Bruno:
Instagram: @jmbrunofitness
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this weeks episode, I collaborated with Brevin and Maddy on another Q&A! So many golden nuggets in this one!
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Questions answered:
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How much protein should you eat per meal and how to get more protein in.
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How we went from unsustainable diets to an eating approach that we could do for the rest of our lives and why we made the change.
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How to get back on track when you feel like you keep falling off the wagon and how to handle binge eating.
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Is drinking a lot of caffeine okay, even if my energy is still low?
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Plus, we gave a quick update on what life has been like since moving in together and upcoming plans for Australia, etc.
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week of the episode, I hosted a listener Q&A! This will be the first of many Q&A’s so please let me know what you think of this style of podcast and what other questions you would like answered on future episodes.
Questions Answered:
- How do I get past being intimidated in the gym?
- Should I take creatine if I’m trying to lose weight?
- Can you lose fat and gain muscle at the same time?
- Best workouts for fat loss?
- Advice for new coach’s just starting out?
- What advice do you have for dealing with emotions related to the scale.
If you enjoy the episode, I’d love to hear from you! Leave a rating and review wherever you listen to your podcasts!
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, Abigail Brankin, Chasing Health’s New Assistant Coach, joined me on the show!
We discussed:
What got Abigail into coaching and more about her background with her own health and weight loss journey.
How it took a while to find the right coach/trainer that could help her, but once she did it was life-changing!
Her top key principles when it comes to weight loss.
Body Inclusivity - what is it? How does Abigail utilize this inside of her coaching methods.
What she enjoys doing in her free time, trying all the things she never tried.
What she is looking forward to most joining the team.
We are so lucky to have Abigail joining the team!
If you are interested in learning more about working with Abigail 1:1, Apply HERE!
How to Connect with Abigail: @abigail.brankin
Mentioned in the Show: The Wellness Revolution Podcast with Amber Shaw
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s podcast, I went over the different levels of meal prepping!
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All the way from complex to super simple ways to prepare your meals ahead of time to help you reach your fat loss goals!
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From there, I brought up 10 of my best meal prepping tips!
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If you find this episode helpful, share this with a friend or post a screenshot of the episode on your stories!
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ALSO! Big news coming next week in the Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds! Be sure you are in the group and keep your eye out for more soon!
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode of the Chasing Health Podcast I dove into why your past dieting attempts are actually helping you.
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I know, it sounds strange to say that the more diets you have tried, the better, right?
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While, it’s not necessarily a good thing to have done, these are not failures.
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If you learn from something, it is a lesson, not a failure.
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You are who you ware today because of your past.
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You can’t change that.
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You can only change what you do today that will impact who you are tomorrow.
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In the episode, I discussed my past dieting attempts, from WW and Nutrisystem to Atkins and Diet Pills… I’ve tried them all.
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With each of these attempts, I have learned some key lessons that have shaped who I am today and how I view the health and fitness space… as well as how I coach my clients.
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Curious, what have you tried in the past… and most importantly, what have you learned from these attempts?
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
Mentioned in the Show: The Define Success Podcast with Matt Lupi
Another solo episode today, and this one is all about Self-Sabotage!
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In the episode, I discussed:
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What is the definition of self-sabotage?
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The 5 main reasons people sabotage their weight loss.
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The one KEY thing that is stopping you from ending self-sabotage.
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How does self-sabotage show up in your day to day life... ways you probably don't even consider being sabotaging behaviors.
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Steps to identifying sabotage and how to prevent it.
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Triggers - the good and the bad.
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The importance of progress and patience.
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If you enjoyed today's episode, it would mean a ton to me if you could screenshot a photo of the podcast and upload it to your stories, tag me, and leave a 5-star rating and review wherever you listen to your podcasts!
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Mentioned in the Show: Chase Chewning's Ever Forward Radio
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, Devya Fluckiger joined me on the show!
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In the episode, we discussed:
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How both of us have come from a nursing background and how our perspectives have viewed both sides of the health care system.
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How her relationship with her body and food has shifted over time.
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How to break away from the good and bad food mentality.
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If certain foods are viewed as taboo, then you may crave them more!
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How do you view exercise? Punishment or Beneficial?
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The importance of finding what works best for you when it comes to controlling your calories.
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Important areas of communication between a coach and client.
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Body image, understanding realistic expectations of what you’re capable of.
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Devya’s top two recommendations for starting out on your own weight loss journey.
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Being mindful of who you follow on social media.
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How to Connect with Devya:
Instagram: @dev.devine_nutrition
TikTok: @dev.devine_nutrition
Facebook: Devya Fluckiger
Twitter: @nutritiondevine
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
REGISTER for The FREE Fat Loss Accelerator Masterclass - CLICK HERE . This week’s episode is all about how to stay on track throughout the weekends! . Let me guess, you can do great Monday to Thursday or Friday, but once the weekend get’s here… everything just goes bonkers, right? . To start out, I got into a rant about the BS that I found while researching today’s topic. Sorry, not sorry, but it had to be said. . Then, I dove into all the tactical tips! . Like, how to add more structure and consistency throughout your weekend, compared to what you do during the weekday. . Things that you are doing to make it harder on yourself throughout the weekend. . Are you being “too perfect” throughout the week… leading to difficulty on the weekend. . Setting mini-goals for your weekends with a few examples. . Make plans throughout the weekend that are not food-focused. . Don’t skip meals when you have a bigger meal coming up. . Don’t let a rough day at the beginning of your weekend snowball into a whole weekend of overeating… the all-or-nothing mindset. . What a high calorie weekend can lead to in regards to your results. . Be realistic with yourself, your non-negotiables and what you are willing to sacrifice. . I wrapped up the episode talking about another option you could try, a brief introduction to calorie cycling. . Referenced: Episode 51 - Ebenezer Samuel, Fitness Director of Men's Health (Spotify Link HERE) . How to Connect with Me: Instagram: @changing_chase TikTok: @changing_chase Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds Facebook: Chase Smith Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS! Apply to Work With Me: HERE
Ebenezer Samuel, Fitness Director of Men’s Health and Personal Trainer, joined me on this weeks episode! . In the episode, we discussed: . How his love for superheroes growing up lead him into wanting to become an athlete as well as focus on aesthetics. . How a journalism program at Syracuse got him into covering sports and eventually leading to him to working for Men’s Health. . How training and work ethic vary between the average soccer mom or soccer dad and the elite athlete. . What similarities do they share? . Misconceptions to what it means to “work hard” in the gym. . Working out with intent rather than focusing on “just putting in the time.” . The biggest barrier to working out: TIME! . Fitness does not have to be a super structured workout, make it less daunting and more applicable to your routine. . The 7-minute workout. . Finding your purpose of working out and the ultimate goal of working out - to feel better! . What is recovery? Are some products that promote recovery really just leading to overwhelm and defeating the purpose? . It’s okay, and actually recommended, for you to do different types of exercise. Don’t get caught up in one thing. . What is HIIT and what it’s not. . Take time considering your exercise form - think longevity over ego. . Functional Movements/Lifts . Eb’s top two recommendations for someone starting out in their weight loss journey. . Thank you, Eb, for joining me on this week’s episode of The Chasing Health Podcast. It was great connecting and I know my listeners have a lot to learn from this episode. . If you would like to connect with Ebenezer Samuel: IG: @ebenezersamuel23 www.flexit.fit MensHealth.com Men’s Health Youtube Channel . How to Connect with Me: Instagram: @changing_chase TikTok: @changing_chase Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds Facebook: Chase Smith Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS! Apply to Work With Me: HERE
On this week's solo episode, I'm diving into the three things you should be doing if you are stuck in a "funk"!
I discuss:
What does a funk look like?
Why they are completely normal!
Then, the 3 ways to get out of it:
Doing LESS to do more!
Seek internal and external accountability! (Check out Nick Ross' episode (#14) I reference: HERE)
And, the third one... you'll just have to listen to find out! I don't want to spoil this one for you!
If you enjoy the show, all I ask is you take a moment to share this to your story and leave me a rating and review on whichever platform you are listening on! This stuff REALLY helps!
If you would like to connect with me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, I had Mike Barfield onto the show.
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In the episode, we discussed:
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Mike’s background and experience, working up to where he is today.
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Personal experience with mental health struggles.
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The power of inner work and healing his your relationship with yourself.
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How to break the family narrative and do what is best for you!
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How he got past the negative self-talk and healing his relationship with himself.
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Context is everything, stop comparing yourself with others.
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Your ability to reach any goal in life will be sped up when you hire the right person for the job.
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Goal Setting & how it’s tied to motivation.
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Mike’s top 2 recommendations for getting started today.
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Thank you, Mike, for joining me on today’s episode! It was great chatting and getting to know you more.
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If you would like to connect with Mike:
Instagram: @mikeisweightloss
TikTok: @_coachbarfield
Facebook Group: The Circle
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
In this week’s episode it was just me, myself, and I! I am going to start doing more solo episodes on specific topics that YOU request me to cover, whatever it may be that you are struggling with. These will be shorter and dive right into tactical information that you can takeaway from each episode!
On this week’s episode I discussed how to deal with peer pressure while on your weight loss journey. Thank you, Janine C, for the topic submission! By the way, if you would like to submit a topic idea, email me: chase@chasinghealthllc.com or shoot mea message on any of my socials (links below).
I covered the two types of people that you will run into when you’re getting started.
The intentions behind what people are saying to you… things yo may find negative, but they have nothing to do with you, but more with themselves.
How to best help someone when they need to change their habits and improve their health, but maybe are not ready to.
Lastly, I ran through 3 scenarios you may come across:
The person at the office that brings in cookies and encourages you to eat one.
The family member that is pushing dessert on you at every family gathering.
The social situation when friends want to out for ice cream after you have already reached your calories for the day (this one you probably won’t expect my answer).
Finally, I wrapped it up with some final thoughts when it comes to dealing with peer pressure.
If you enjoyed today’s episode, I would love to hear some feedback from you!
How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
I’ve got a great episode for you this week… all about KETO!
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Keto? On my show?
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Yes!
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However, the ketogenic diet is misapplied the majority of the time. Which is exactly why I had Joe Harris come onto the show this week to talk about the keto diet, who it’s for, and how to CORRECTLY do keto.
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In the episode, we discussed:
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Joe’s background of sports and leading up to being overweight, struggling to lose the weight with multiple diet attempts.
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His first experience of doing a low carb diet… the rough way.
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What were some of his mistakes when he first did keto?
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Calories still matter, regardless if it’s a “keto food” or not.
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The importance of electrolytes when dropping a lot of water weight…. How to prevent the “Keto Flu”.
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What population is keto good for?
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Joe focuses on nutrition first, sometimes before even adding in an exercise regimen - listen why.
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We run through a case scenario of someone coming to him wanting to lose 50-75 pounds on the ketogenic diet.
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How to prevent a binge-restrict cycle.
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Food Addiction
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What is ketosis and what are ketones? How are they properly applied and what are common misconceptions?
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Are there any long-term effects for keto?
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How to get more fiber in while on the keto diet.
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His favorite keto comfort food?
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Joe gives his top two recommendations for getting started today.
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The importance of food quality!
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Thank you, Joe, for joining me on the show, sharing the correct way to eat a ketogenic diet, and especially for answering listener’s questions!
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How to connect with Joe Harris:
Facebook: Joe Harris
Instagram: @kldcoachjoe
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
I’ve got a special BONUS episode for you this week! A couple weeks ago, I was in Atlanta, Georgia with my friends and fellow coaches, Maddy Haberling and Brevin Jandreau for the USPA Powerlifting National Championship!
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I won’t go into all of the detail here, but Maddy took home the national champion gold medal in her weight class!
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This episode is not only a great breakdown of what Maddy accomplished, but also the mindset of a champion!
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In the episode, I picked her and Brevin’s brain on:
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What it took to prep and train for this competition.
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The process leading up, days before the competition.
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The “weigh-in” process.
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What thoughts, feelings, and emotions did Maddy experience the day of the competition, how did this compare to previous competitions.
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What it takes, mentally, the day of the meet.
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The incredible atmosphere & support we experienced on meet day.
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A quick breakdown of each of her lifts that day: squat, bench, and deadlift.
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The rollercoaster of emotions as they announced the winners.
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What’s next?
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What Brevin has seen in her from the very beginning of training that everyone else has not: The hard and boring work!
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Thanks again, Brevin & Maddy for joining me on the show and especially for allowing me to join you to witness this incredible accomplishment!
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Still so proud of you, Maddy! I know this is just the beginning!
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Be sure to catch the whole video recap on Youtube: HERE
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If you would like to connect with Brevin and Maddy:
Instagram: @mros3m and @brevinjandreau
Facebook: Maddy Haberling and Brevin Jandreau
Podcast: The Unfuck Your Health Podcast
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this weeks episode, I had the pleasure of welcoming Matt McLeod, Registered Dietician and Online Coach, onto the show.
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I have followed Matt’s content for a while now, however this was our first time connecting.
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Throughout the episode, we discussed:
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How Matt got into coaching and dietetics.
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Why those who may seem like they have many aspects of their lives together, however when it comes to fitness they may struggle.
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The art of consistency.
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Where effort is applied is where progress is made.
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The importance of autonomy in the coaching relationship and setting clients up for success after the coaching process.
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Frictionless Fat Loss
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Ways to increase good eating habits and ways to decrease poor eating habits.
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Handling trigger foods for overeating.
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Incorporating power into self-trust.
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Inclusive dieting vs exclusive dieting - the psychology behind it.
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What are fitness dials to increase consistency? How it can help you get over your all or nothing mindset.
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Setting goals for yourself while on vacation or for special occasions. Whatever you do - commit to it! Being okay with modifying your .
commitments.
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Matt’s top two recommendations for starting your weight loss journey today.
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Values vs. Goals
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Failing Fast
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Thank you so much for coming onto the show, Matt! It was great getting to know you more and connect.
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If you would like to connect with Matt McLeod:
Instagram: @mattmcleod6
Twitter: @mattmcleod6
Website: mattmcleod.org
Podcast: The More Than Fitness Podcast
Frictionless Fat Loss Course: Sign Up Here
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, I had the pleasure of having Chase Chewing on the show!
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I have followed Chase’s content for a while now, including his podcast, Ever Forward Radio. As well as, his group OP Nation, where he helps people, like myself, get a podcast up and running.
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It was awesome to have him on the show this week and get to know him more, I know you will enjoy this episode!
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We dove into:
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How Chase would currently describe his current phase in life, where he is at right now.
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His background from health coaching, serving in the Army for 6 years, and now host of Ever Forward Radio.
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From serving others to now looking inwards to see what he needs to take care of himself.
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Breaking apart from the “norm” and doing what you love for yourself, rather than doing what you think others expect of you.
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Where the name, “Ever Forward” came from.
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Why he pivoted from health coaching to podcasting.
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Who Chase looks up to as a mentor.
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Life is hard - be proud of what you have accomplished! Own your success and your failures!
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What it takes to starting a podcast (for anyone, not just coaches!)
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His tip for expanding your network!
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Chase’s top 2 recommendations for improving your health today.
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Thanks again, Chase for coming onto the show! It was great getting to know you more.
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If you would like to connect with Chase Chewning:
Instagram: @chase_chewning, @operationpodcast, and @everforwardradio
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode I welcomed Seamus Sullivan onto the show! Seamus and I first connected at Coaching Con in Arizona last month.
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On the show, we discussed:
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What got Seamus into the health coaching space.
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The mental aspect of a sports injury (or any injury at all).
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Dealing with body dysmorphia.
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What habits does he see in his most successful clients?
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How to size portions using your hand.
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Other ways of “tracking” your food.
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Our thoughts on “chemicals” or “preservatives” in foods.
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How to be okay with yourself “mentally” after an overeating episode.
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What actually is consistency? How you should apply it to your lifestyle/diet.
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Seamus’ top two recommendations for getting started today with your own weight loss journey!
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Thank you for coming on the show, Seamus!
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If you would like to get in contact with Seamus Sullivan:
Instagram - @seamusmatthewsullivan
Private Facebook Group: Optimized Performance and Nutrition Solutions
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health: Secrets to Losing 50+ Pounds
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
Super excited to share this incredible episode with you all today with, guest, Iman Wyte!
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We met while at Coaching Con and have kept in contact helping each other with our businesses as well as becoming great friends! You will definitely want to tune into today’s episode for all the gold nuggets she shares!
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We discussed:
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What got Iman into coaching... what did she want to do before even wanting to become a coach?
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How growing up in a challenging environment shaped who she is today.
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How emotions lead to overeating… a big change from playing sports and being active as a child.
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Stress Management & Coping.
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Some of her first attempts at weight loss and cutting calories.
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Falling into binge eating following periods of restriction.
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Binging on “healthy foods”.
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How began to health her relationship with food.
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Her experience traveling abroad to Spain while trying to work on her health.
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Working with a therapist - the importance of finding one that works for you.
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How our mindset is the most powerful component of reaching any health goal.
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Willpower and Energy - how are they related?
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Setting non-negotiables while losing weight.
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Why you cannot lose weight year long, nutritional periodization.
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What happens when you “plateau” due to your metabolism becoming adapted?
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The dieting industry does not want you to keep the weight off!
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The importance of finding someone you work well with (a coach, a therapist, an accountability partner, a mentor, etc.)
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Iman’s top 2 recommendations for healing your relationship with food.
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Thank you so much, Iman, for coming onto the show with me. This episode was incredible and it was a pleasure having you on!
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If you want to connect with Iman Whyte:
Instagram: @builtbybalance_iman
TikTok: @builtbybalance_iman
Her Facebook Group: Female Fat Loss Blueprint
FREE Guide to Fixing Your Relationship with Food!
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode of The Chasing Health Podcast, I was joined by, my client, Stephanie!
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Stephanie has an amazing story to share with you and I know many of you will resonate with her journey.
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In the episode, Stephanie and I discussed:
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Stephanie’s background, growing up, and when she first began to focus on her weight.
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Her love of sports and strength training.
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When she began to work with a personal trainer for the first time and learning more about nutrition and training.
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Emotional Eating.
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Her initial weight loss success, followed by a return of old habits due to stress.
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Her experience working with an online personal trainer compared to when she was working with one in person.
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Levels of Accountability
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Where Stephanie was when she started working with me, after winning a coaching scholarship.
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Her experience with 75 Hard, how she has made it work for her and not so restrictive.
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Handling gym anxiety and getting comfortable in the gym, especially the free weight area.
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You are in total control in how you time your day.
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How walking and drinking enough water has been so beneficial for her health journey!
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How she handles the difficult days.
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Besides the 20 pound weight loss since working together, what other wins has Stephanie been celebrating?
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Stephanie’s top 2 things she would tell her younger self.
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If someone is on the fence about hiring a coach, here was Stephanie has to say about working with a coach.
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Thank you so much, Stephanie, for joining me on the show today! This was a blast recording together! You’ve been amazing to work with thus far and I cannot wait to see what else you accomplish!
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Beyond proud of you!
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If you want to connect and support Stephanie, go follow her on Instagram & TikTok: @cruntchnmuntch
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE (Be sure to mention the discount offered in this episode!)
On this week’s episode of The Chasing Health Podcast, Krys Kolodziej joined me for a great conversation!
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Krys is apart of the education team at the Nutritional Coaching Institute and brought a wealth of her knowledge onto the show!
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In the episode, we discussed:
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The unique perspective she has in her current role as a coach educator.
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How she got into academics and coaching and to where she is now.
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How you can be too focused on a goal to the point it begins to start problems.
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How her love for sports has evolved into a form of expression.
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Our own epiphany moments in our health journey’s.
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Are you chasing someone’s perception of you? Who are you doing this for?
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Why she chose to research neurosciences and her favorite things about it.
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Her history of compulsive behaviors and anxiety and how her research helped her make these connections - how it has helped her.
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Tactical tips for processing your thoughts and emotions (Hint: You need to face them, not hide from them.)
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What’s the disconnect between research and healthcare?
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The importance of healthcare workers branching off into coaching services - preventative care!
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How quickly your health can change without you even realizing, yet how little you can change to start headed in the right direction.
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Krys’ top two recommendations to start improving your health today.
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Her experience with parkour.
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Thank you so much, Krys, for joining me on the show!
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How to connect with Krys Kolodziej:
Instagram: @k.ktek
Facebook: Krystyna Kolodziej
Website: kybertraining.com
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, KC Storley, head of Thriving On, joined me on the podcast! KC and I recently connected at Coaching Con and I knew I wanted to have her on the show!
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On today’s episode, we discussed:
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How and why KC got into the nutrition coaching space.
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Bad Coaching Experiences, how to deal with them and find one that works for you!
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If you don’t want to remain where you are at - that is going to require change!
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KC’s biggest Coaching Con takeaways!
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This lead into a fantastic discussion about your future self.
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How to make decisions based off of what your future self would do.
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Don’t quit… for one more day!
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It’s time to pull your floaties off and jump into the deep end - a concept I learned from Ed Mylett and what was actually one of the final deciding factors in leaving my nursing career!
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How do you process your thoughts and emotions as you get outside of your comfort zone.
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Comparing your current self to your future self.
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Exploring other goals outside of just looking better & losing weight!
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Emotional vs. Logical decision making - when you should use each.
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When you focus on general health, aesthetics and performance will follow.
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KC’s top two recommendations for improving your health today!
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Thank you so much, KC, for joining me for such a great conversation!
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You can find KC on:
Instagram: @thrivingonkc
Facebook Group: Surviving to Thriving
Facebook: KC Storley
TikTok: @thrivingonkc
Email Her: kc@thriving-on.com
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, I was joined by Josh Levine!
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Josh and I just recently connected for the first time after I hopped on a TikTok Live he was doing, educating men on ways they can naturally increase their testosterone, this lead to me asking some more questions about the topic.
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After that, I asked him to join me on the show, to chat more about this, to teach you!
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On today’s episode, we covered:
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Who is Josh, his background, and how he got into the health and fitness space.
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Signs and symptoms of low testosterone.
What are “normal” levels? A big problem we see with doctors and insurance regarding these “normal levels”.
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How stress plays a large role in your hormones.
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What are some of the first things you should focus on if you want to naturally boost your testosterone levels.
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What are some stress management techniques you can implement.
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Self-Care is not gender specific - do what feels good! Ditch the toxic masculinity.
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When is testosterone replacement therapy (TRT) necessary?
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What to look for in a clinic/doctor when considering TRT.
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Signs that your levels may be too high.
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What are Josh’s top ways of improving his levels? Tactical tips for you to do the same.
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His top 2 recommendations for raising your levels!
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Thank you so much for coming on the show, Josh! Glad to make the connection and looking forward to chatting again soon!
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How you can connect with Josh:
Instagram: @joshlevinefitness
TikTok: @joshlevinefitness
Facebook Group: Muscle Building Secrets
Resources Mentioned in the Show: Test Boost Protocol & Lab Work Review Guide.
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode I had the great pleasure of having Michelle Raines on the show!
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This was our first time connecting face to face on zoom, however I have been an avid listener and fan of her and her brother’s podcast, The Key Nutrition Podcast!
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Michelle is a certified breath work coach, which is something I myself have been wanting to learn more about and wanted to be able to learn with you, hence why I had to have her on the show!
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In today’s episode we covered:
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How Michelle got into coaching in general and then into, specifically, breath work coaching.
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What were here first thoughts about breath work? They are probably similar to what you may be thinking right now.
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What actually is “breath work” - isn’t it just breathing???
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What can the power of breath work do for you? Why you should be practicing it.
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We are all dealing with trauma of some sort… but HOW you deal with it is what matters most.
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How many sessions does it take to start noticing changes?
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How your built up emotions and feelings can show up as physical symptoms.
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How breath work can help heal your aches and pains.
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When is it appropriate to start including western medicine into your regimen?
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A new program Michelle is in the process of developing for the people who have loved one’s battling addiction.
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BONUS: Michelle leads us through a 5-minute, guided breathing practice!
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How to get started with meditation and breath work.
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Michelle’s top two pieces of advice for anyone trying to improve their physical and mental health.
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Thank you SOOO much, Michelle, for joining me on the show! This was such a special and valuable episode!
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How to connect with Michelle:
Instagram: @thebreathwithinyou
Free Community Session: https://calendly.com/michelleraines/breathe
1:1 Breath Work Session: https://calendly.com/michelleraines/1-1-meditative-session-personal-link
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How to Connect with Me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Facebook: Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS!
Apply to Work With Me: HERE
On this week’s episode, I had the pleasure of chatting with my friend, Jonah Mitchell! . Jonah and I, like many of my other guests, connected through The Nutritional Coaching Institute. Jonah is such a great guy and has an inspiring story of why he got into the health and fitness space. . You may remember my post from back in December, while I was in Scottsdale, AZ. I had the opportunity to share a few minutes about my story with a few other people on stage as well. Jonah was one of them. Like he says in the episode, it didn’t happen that way without reason. . On today’s episode, we discussed: . The power of the 5-second decision. . Why simple wins are important. . Self-limiting beliefs, how they show up and how to break through them. . How to use visualizations to make progress. . Do the things that your future you would do! . Why change is painful, yet necessary. . Nothing matters if you’re not doing the inner work. . How weight loss is just the first step… what you really want comes after that! . Nothing has meaning until you give it meaning. . What if you don’t have a great support system in your weight loss - why your environment is so important! . The correlation between happiness and weight loss. . Do the unthinkable… break the narrative! . When you grow, your support system should grow as well! . How one decision can change your life. . Jonah’s top two recommendations for starting your weight loss journey. . Thank you so much for coming on the show, Jonah! I really appreciate you and all of your support, man! . How to connect with Jonah: TikTok: @jonahmitchellfitness Instagram: @jonahmitchell_fitness Facebook Group: The Total Body & Mind Transformation Facebook: Jonah Mitchell Podcast: Fat Loss is Easy Podcast . How to Connect with Me: Instagram: @changing_chase TikTok: @changing_chase Facebook Group: Chasing Health with Chase Smith Facebook: Chase Smith Take my FREE 5-Day Video Course: How to Make Fat Loss Suck LESS! Apply to Work With Me: HERE
On this week’s episode, I was joined by Eric Roberts, after a client of his connected us and recommended we do a podcast together (Thank you, Amy!).
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On this episode, we dove into:
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Eric’s background, how and why he got into health and fitness.
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How to workout and eat healthy when money is tight (hint it has more to do with your mindset than the money.)
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Should coaches have in-person experience with personal training?
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Should clients work with an in-personal trainer if they are new into strength training?
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How to avoid injuries when working out? Common mistakes? Tips?
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Should you be lifting heavier? Are you holding back and missing out on some strength?
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Eric’s challenge to each of you listening!
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Your body is fighting against you to remain the same - what exactly does that mean?
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Are you in a plateau? Our thoughts on what a plateau really is and how to determine if you are actually in one.
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Eric’s top two pieces of advice for getting started on your own weight loss journey.
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Thank you for joining on today’s episode, Eric! It was a pleasure getting to know you and chat!
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If you would like to connect with Eric, you can find him here:
Instagram: @ericrobertsfitness
TikTok: @ericrobertsfitness
His Podcast: Eric Roberts Fitness
Youtube Channel: Eric Roberts
Website: https://ericrobertsfitness.com
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How to connect with me:
Instagram: @changing_chase
Take my FREE 5-day Video Course: How to Make Fat Loss Suck LESS!
TikTok: @changing_chase
Facebook: Chase Smith
Facebook Group: Chasing Health with Chase Smith
Apply to work with me: HERE
On this week’s episode of the Chasing Health Podcast, I had on Steven Thibert, a friend of mine who I met through NCI.
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Steven shares his background, how and when he started to put on weight to how he lost it and found a passion for strength training.
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How his relationship with food has changed over time, what are some things that made it worse? What made it better?
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Emotional eating, how it comes up and how he has dealt with it.
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Thank you, Steven, for joining me on the show! I appreciate you!
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How to connect with Steven Thibert:
Instagram: @steventhibert_coaching
Facebook: Steven Martin Thibert
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How to connect with me:
Instagram: @changing_chase
Facebook: Chase Smith
Facebook Group: Chasing Health with Chase Smith
Take my FREE 5-Day Video Course: How to Make Fat Loss Suck Less
TikTok: @changing_chase
On today’s episode, I was joined by Mike Dewar! I first connected with Mike when he was on Josh Pierce’s podcast a while back.
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We have kept in touch since then and he has been a great support for me and my journey!
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On today’s show, we discussed:
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Mike’s background, what lead him into coaching and training others?
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The importance of not only losing the weight, but being able to maintain the goal once you get there!
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Finding you WHY to losing weight.
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How and why to ask yourself future-minded questions.
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How to plan ahead for when times are tough, when your busy, and don’t feel like cooking - what’s your “emergency plan?”
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Learning to control what you can control and not stress what you cannot.
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Using some of your most stressful and lowest moments in life to leverage growth!
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Do what you don’t want to do sometimes - go back to asking yourself those future-minded questions.
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Yes, have compassion! But, also have urgency!
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The value of short-term vs. long-term goals and how it relates to sustainability
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Keep testing things… it may take a few runs before you figure out what works and what is the best sustainable plan for you.
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Having crucial conversations with your loved ones who may not support you in the beginning of your health journey - how your environment impacts your health. How to have those conversations!
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What are some common misunderstandings that clients have coming into a health journey working with a coach.
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No one is perfect… no perfect how some may appear! Remember, everything you see on social media is not 100%.
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Everything you need to improve your life is right in front of you.
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Mike’s top 2 recommendations for getting started on better health!
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Thank you so much, Mike, for joining me on the show! I appreciate you, man!
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If you want to connect with Mike you can find him on:
Instagram: @mikedewarfitness
Facebook: Mike Dewar
His Facebook Group: Health Reset
His FREE Calorie Calculator: https://app.calorieleads.io/tdee/fc171963-f1c1-4114-9b83-3e033a1436d8
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If you would like to connect with me:
Instagram: @changing_chase
Facebook Group: Chasing Health with Chase Smith
My FREE 5-Day Video Course: How To Make Fat Loss Suck LESS!
TikTok: @changing_chase
Apply for 1:1 Coaching: HERE
On today’s episode, I had my good friend, Enrico Incarnati onto the show! I first got to know of Rico when he was working with Jordan Syatt a couple years ago. . I have always loved not only his tactical information as far as video content goes, but also his passion for spreading awareness towards mental health, self-care, and as what he refers to as, “Being a Fcking Shark”, which we chat about in the episode. . We had the opportunity to meet for the first time in Nashville, TN last year at the NCI event and again in Scottsdale, AZ. Rico and I have also worked 1:1 together for a month earlier this year, where he helped me grow my TikTok as well as develop my recent video course, that launched this week. . In the episode, we discussed: . Where the saying “Be a Fking Shark” came from. . From wanting to become a pediatrician to videographer… how he made the switch. Why? . The importance of doing what you want to do, even if it means going against what others “expect” of you. . Enrico’s journey with mental health and why he is so passionate about men’s mental health. . How he started to make connections with Zach Rocheleau, Christian Guzman, Maxx Chewning, Jordan Syatt, and Jason Phillips. . Rico’s timeline of events is a prime example of how quickly you can change your life. . The value of getting uncomfortable to grow in life. . How motivation works - like a match. . Rico’s 2 recommendations for you to start improving your health today! . Thank you so much Rico for joining me on the show! I appreciate you so much! . If you want to connect with Rico, you can find him here: Instagram: @rico.incarnati Facebook: Enrico Incarnati Facebook Group: Video Content Made Simple TikTok: @ricoincarnati Podcast: Be a Shark Podcast , If you want to connect with me, you can find me here: FREE 5-Day Video Course: How to Make Fat Loss Suck LESS! Instagram: @changing_chase Facebook: Chase Smith Facebook Group: Chasing Health with Chase Smith TikTok: @changing_chase Apply to Work with Me: HERE
On this week’s episode, I had the great pleasure of interviewing one of my mentors, Jason Phillips. . Jason is the founder and owner of the Nutritional Coaching Institute & Business Coaching Institute. He is who taught me a lot of what I know about nutrition coaching and is now helping me with my business. . On today’s episode, we discussed a lot of really important concepts that I have learned from him and the rest of NCI, things that I believe everyone should know if they are trying to improve their health. . Whether it’s through weight loss, muscle gaining, etc, each of these concepts are important to understand and utilize. . We dove into: . Jason’s personal journey through, a love a sports, getting injured, getting hooked on strength training, and then his mental health struggles. . He mentions the power of making yourself better! . How he started coaching coaches. . Your hardest moments can be the defining moments of your life. . How to set goals for health using the ‘Triangle of Awareness’. . One of the best ways to find out what your goals ARE is to find out what your goals are NOT. . What is Nutritional Periodization? . What is metabolic adaptation? . Why can’t you diet all year long and if you do, what could be the consequences? . What is wrong with all the different fad diets? It’s not what you would think. . What’s wrong with the dieting industry right now (referring to Jason’s recent TikTok videos). . Jason’s top two recommendations for you to start taking control of your life right now. . Thank you so much Jason, for joining me on the show, I appreciated your time and getting to chat with you more! Look forward to seeing you soon at Coaching Con in Scottsdale! . You can connect with Jason Phillips on: Instagram: @jasonphillipsisnutrition . You can connect with me on: Instagram: @changing_chase TikTok: @changing_chase Facebook Group: Chasing Health with Chase Smith APPLY HERE to work with 1:1 with me!
On today’s episode, I had the joy of chatting with Abby Worth!
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Abby is an assistant coach to Jared Hamilton, my biz mentor and another amazing health coach, which is how we met.
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On today’s episode, we discussed:
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How she started as a client in Jared’s Tribe and moved into the coaching roll.
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How our pasts are just our pasts and just a PART of our lives, but it does not define who we are.
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The importance of getting really comfortable with being uncomfortable, as that is where growth comes from!
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“So What?” If something you attempt doesn’t work… look how much more time you have to do something else. Don’t let the unknown stop you!
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The benefit of ‘failing’ with a coach.
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Breaking up with your old self, how to remove the old story.
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What Abby does to get out of her comfort zone, daily!
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The feeling you get once you finally step out of that comfort zone!
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The purpose of a daily “check-in” with yourself to hold yourself accountable to what thoughts you may be experiencing.
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Abby’s top two recommendations for ways to start improving your relationship with yourself.
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Thank you so much, Abby, for joining me on today’s episode! You are ray of positivity and I love that I got to share this with my listeners!
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How to connect with Abby:
Instagram: @theog_a.b
TikTok: @theog_a.b
Twitter: @theogabb
Apply to Work with Abby: https://hamiltontrain.com
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How to connect with me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook Group: Chasing Health with Chase Smith
Apply to Work with Me: HERE
On today's episode, I had the pleasure of chatting with my friend, Tina Dominguez!
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Tina and I met in person for the first time last year through a nutrition coaching conference, something she is very familiar with, as she herself used to be a nutrition coach.
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Tina is now a Content Creator Coach, helping health and fitness coaches get un-stuck about what to post and how to help more people.
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We discussed:
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Tina’s background to finding her purpose.
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Some takeaways from being in the Marine Corps.
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How to deal with a lack of motivation? What keeps the needle moving forward?
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Her different stages of fitness, CrossFit, sports, powerlifting, and more. Plus, her next goals.
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The power of having that one person in your life and being that one person for someone else.
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The importance of ‘moments’ in life and how they can help others.
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Tina’s love for content creation, social media, and photography.
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Tina’s top two recommendations for you, if you are ready to start bettering yourself today.
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Thank you so much, Tina, for coming on to the show! It’s always so nice talking to you!
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How you can connect with Tina:
Instagram: @tinamdominguez
TikTok: @tinamdominguez
Facebook: Tina M. Dominguez
Her FREE Facebook Group: Content Story Secrets
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How to connect with me:
Instagram: @changing_chase
TikTok: @changing_chase
My Facebook Group: Chasing Health with Chase Smith
Apply to work 1:1 with me: HERE
On today’s episode, I was joined by Will Frantz! Will and I met back in December at the Nutritional Coaching Institute Conference in Scottsdale, Arizona! . Will has a great story to share himself, about his weight loss and turning a passion into a career! . He now helps primarily runners, train for all sorts of events and accomplishments! So, this is what I wanted to dive into today, with him! . We discussed: . Who is Will? How he first got into strength training and lost 50 pounds! . From cycling, to teaching English in Korea, and ultimate frisbee! . Then to night shift, less movement, and more food - gaining back some of the weight he had lost. . What lead Will into wanting to learn more about health and wellness. . Taking his passion of training and nutrition and turning it into a career. . Began training outdoor athletes, specifically runners. . My experiencing in running, how I got into it through the start of the pandemic. . If you are starting to run, Will shares what you should start working on FIRST! . One of the biggest problems he see’s with long-distance runners is under eating - your body requires more than you would think! . What muscle groups should you focus on for running? . What food sources should you be taking if you are running long distances? . The importance of hydration when running (or with any physical activity). . Monitoring your biofeedback while training. . What goals Will is working on next. . Will’s top 2 recommendations for making progress towards your health goals, even if it is not running. . Thank you so much for coming on to the show, Will! Great meeting you in Arizona last month and then connecting more on the show! . How to connect with Will: Website Instagram: @will.c.frantz Facebook: Will Frantz His Facebook Group: Trail and Ultra Running Nutrition Enjoy Your 50K - Use Promo Code: CHASE for $10 off! . How to connect with me: Facebook: Chase Smith Instagram: @changing_chase TikTok: @changing_chase My FREE Facebook Group: Chasing Health with Chase Smith Apply to work with me: HERE
EXCLUSIVE INTERVIEW WITH JORDAN SYATT
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What's up everyone! On today's episode I am joined by, the one and only, Jordan Syatt!
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Jordan is the founder of Syatt Fitness and The Inner Circle, he has had the opportunity to change hundreds and thousands of lives through health, nutrition, fitness, and mindset!
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On today's episode, Jordan interviewed ME about my health journey, the ups and downs, how I got started, and how I have been able to sustain my progress.
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I have looked up to Jordan since the beginning of my weight loss journey in 2019 and never would have imagined an opportunity like this!
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Thank you so much, Jordan, for taking the time out of your busy schedule to chat with me! I appreciated this more that you know!
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How to connect with Jordan Syatt:
Instagram: @syattfitness
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How to connect with me:
Instagram: @changing_chase
My FREE Facebook Group: Chasing Health with Chase Smith
TikTok: @changing_chase
Podcast: The Chasing Health Podcast
Do you struggle getting enough sleep? I know I do sometimes!
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If you do, you will not want to miss today’s episode with Nick Riell!
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Regarding all things sleep, we discussed:
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How Nick went from helping people with their general health goals to focusing on sleep - one of the MOST UNDERRATED elements for fat loss!
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The most common sleep problems that Nick sees and helps people with.
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First steps to identifying where you are struggling with a good night’s sleep.
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Your Environment, Your Lifestyle, and Your Hormone Health - how each play a role with sleep issues.
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The importance of a sleep routine and how to construct one.
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What is blue light? How does it impact sleep? When should you avoid it?
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Can eating too late at night make things harder? Why?
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How can a morning routine effect your sleep?
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Tactical pieces of advice you can use to improve your sleep at night.
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What can affect your sleep negatively?
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How caffeine and alcohol impacts your sleep.
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What is melatonin? Should you supplement with it?
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Supplements he would recommend taking to improve sleep… if necessary.
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Sleep Apnea
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Night Shifter’s - what should you do?
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Just like anything with fat loss - consistency matters most! Earn the flexibility along the way.
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Nick’s top 2 recommendations to start improving your sleep tonight!
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Thank you so much for joining me on the show, Nick, I appreciate your time and knowledge!
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How to connect with Nick:
Facebook: Nick Riell
Instagram: @nickriell
His Facebook Group: Sleep Secrets (with free resources, let him know you came from the podcast).
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How to connect with me:
Facebook: Chase Smith
Facebook Group: Chasing Health with Chase Smith
TikTok: @changing_chase
Instagram: @changing_chase
What’s up guys! Super excited to get this episode out to you guys today!
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On today’s episode, I had Brevin Jandreau, a personal trainer and nutrition coach, who, like myself, has gone through quite a weight loss journey and is now helping others do the same!
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In today’s episode, we dove into:
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Brevin’s background, growing up as the “bigger kid”, when his relationship with food began to take a turn for the worse.
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His first attempts at dieting, the good and the bad.
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How just walking kicked off his weight loss… just walking!
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From losing weight to then being stalled by a skiing injury - now what?
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How he ended up in the online personal training and coaching space?
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His reason WHY he wants to be a coach.
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The importance of being the person you WANT to be, not who you currently are! Think and act the way that person does.
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Handling peer pressure of those around you - especially when they may not see or understand what you are doing.
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The power of having that one friend… that one friend that believes in you! That can make the biggest of all differences!
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How his own weight loss has allowed him to relate to so many of his clients.
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His relationship with the scale as he was losing weight.
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How Brevin’s outlook on himself has changed after losing the weight.
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His top two recommendations for anyone wanting to start their own weight loss journey!
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Thank you so much, Brevin, for coming on to the show! Love to call you a friend and can’t wait to see what you accomplish next!
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How to connect with Brevin:
Instagram: @brevinjandreau
Facebook: Brevin Jandreau & Fat Loss Forever
TikTok: @brevinjandreau96
Podcast: The Unfuck Your Health Podcast
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How to connect with me:
Instagram: @changing_chase
Facebook Group: Chasing Health with Chase Smith
TikTok: @changing_chase
Apply to Work with Me
Nick Krantz joined me on today’s episode! Nick and I connected through NCI a while back and since then we have supported each other’s own health journey.
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As Nick discusses in the start of the show, he has a personal history of traumatic brain injuries and concussions, which has lead him to helping others who have gone through the same.
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On today’s show, we discussed:
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Nick’s background, who he is, his history of head injuries, his recovery process, and what has lead him to wanting to help others with their brain health.
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The difference between brain health and mental health.
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Common symptoms that can be tied back to brain health.
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What you can do to better your brain health, through nutrition, mindset, and activity.
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The connection between a keto diet and brain health.
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How staying hydrated effects your brain.
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What does a “good day” look like for Nick. What a normal day looks like for him.
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Resources that Nick would recommend:
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Molly Parker, IG: @mollyparkerpt, her FB Group: Concussion Compass
Dr. Datis Kharrazian, IG: @datiskharrazian, his book: Why Isn’t My Brain Working?
Concussion Rescue: A Comprehensive Program to Heal Traumatic Brain Injury by Dr. Kabran Chapek Forwarded by Dr. Daniel Amen
Dr. Daniel Amen, IG: @doc_amen, his book: Change Your Brain, Change Your Life
The Concussion Repair Manual: A Practical Guide to Recovering from Traumatic Brain Injuries by Dr. Dan Engle
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Nick’s top pieces of advice for improving your brain health.
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Thank you so much Nick for joining me on the show! Loved the conversation!
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How to connect with Nick:
IG: @nickkrantzfit
TikTok: @nickkrantzfit
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How to connect with me:
IG: @changing_chase
TikTok: @changing_chase
FB Group: Chasing Health with Chase Smith
This week, I had a very special guest join me on the show, Christy Campbell!
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Christy and I are both coaches who share similar backgrounds, struggles, and journeys. This past weekend, I got to hear her tell her story live in Arizona and then she gave me the amazing opportunity to share mine as well to the event group. With all of that, I knew I had to have her come onto today’s show to share her story with you and give you practical pieces of advice you can walk away with to start your own journey!
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In today’s episode, we discussed:
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Who is Christy, what is her background, what growing up was like for her, the 10 knee surgeries she has undergone, all of which led her up to who she is today.
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Her dieting history, Weight Watchers, MLM shake challenges, SlimFast, excessive cardio, and more.
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How a sense of community got her started and kept her going.
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How lack of ownership held her back in the beginning - “I felt like I was dealt a bad hand.”
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We are willing to put in the work for others, however, we often will not do it for ourselves… at lease at the beginning.
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Her first changes in her diet/nutrition that made a huge difference!
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Mindfulness tactics she has implemented that has helped her lose the weight and keep it off - basic principles that she uses with her clients today.
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How we learn from every diet attempt, even if it didn’t go very well.
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Her two biggest pieces of advice for someone getting started.
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Don’t eat or drink anything you don’t like… sounds logical, but how often do you?
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What a “Fit Me Plate” looks like.
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Thank you so much, Christy, for coming onto the show! It was great chatting with you! You continue to inspire me, just like you inspire many others!
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If you want to connect with Christy Campbell:
Instagram: @christymaecampbell
Her Podcast: Fit Me Coffee Talk
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If you want to connect with me:
Instagram: @changing_chase
Facebook: Chase Smith
TikTok: @changing_chase
Join my FREE Facebook Group: Chasing Health with Chase Smith
What's up guys! This week, Lexi Schmidt, and online coach and personal trainer, joined me on the show! We had a great chat, that I know you will learn a lot from.
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We discussed:
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Who is Lexi? How did we meet? Our first in-person meet up hiking 4-14’ers in one day!
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What is orthorexia?
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We then dove into our main topic for the show, Gut Health:
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How stress and sleep effects our gut health.
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How consistency helps us identify patterns.
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How tracking food intake along with symptoms can help identify triggers. How to manipulate your diet to begin this process.
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Her thoughts on food sensitivity tests… are they accurate?
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What is Dysbiosis? What is SIBO?
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Good and bad gut bacteria. How to increase the good and decrease the bad.
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Probiotics - should you take them? Can you get all you need from your diet instead of supplementing?
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The importance of a diverse diet - “eating the rainbow”!
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Other signs and symptoms to look for that may indicate you have poor gut health.
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Poop Talk! - You laugh, but it’s SOOOO important! We answer the questions you may be embarrassed to ask.
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How fiber impacts our gut health, the different types.
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How does water help with a healthier bowel regimen.
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When you should see a doctor?
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Can weight loss impact your gut health and symptoms and vis versa… can getting your gut in line help with weight loss?
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Her thoughts on a mass elimination diet - what’s the problem with them?
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If you cut something out of your diet, can you create an intolerance that you did not previously have?
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Lexi’s 2 top recommendations for you to start healing your gut health today!
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Be patient with the process of healing your gut, because it is definitely a process!
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Thank you so much, Lexi, for joining me on the show!
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How to connect with Lexi:
Instagram: @lexi.z.schmidt.nutrition
Email Her: Lexi@lzsnutrition.com
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How to connect with me:
Instagram: @changing_chase
TikTok: @changing_chase
Email Me: chase@chasinghealthllc.com
Facebook: Chase Smith
This week I changed things up a little bit and had my friend, Kirby Smith, onto the show!
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Kirby & I have both seen each other progress through our own health journey, as she was my English teacher in high school, and we have kept in touch since then!
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Kirby, a wife and mom of 3 young boys, has quite an inspiring story to share with you on today’s show, something she has done over the past few years, but really taking it to the next level this year!
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In today’s episode, we discussed:
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Why did she shift to fitness and how her fitness changed through her pregnancies.
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How her competitive edge has helped her progress her fitness.
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When and why she added nutrition into the mix.
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Building habit slowly to prevent overwhelm.
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How restriction can lead to more problems down the road.
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Gaining food freedom with tracking macronutrients.
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Overcoming the learning curve of tracking.
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How and why she works out early in the mornings - how this starts her day with a win!
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Her experience of working with a coach and the benefits she has seen from it.
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From pageants, to photoshoots, to races, to learning to surf, and now body building - how she continues to check items off her bucket list, doing more this past year than she has done in a long time! What else is on her bucket list?
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Transitioning from tons of endless cardio to maximizing her lifts strength training!
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How she has improved her relationship with the scale, valuing non-scale victories.
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Working through night time snacking.
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How she stays so disciplined and motivated.
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How having a spouse in the household who is aligned with similar health goals can be helpful, but it also can’t be an excuse if they are not.
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What Kirby recommends you do if you are just starting out, trying to lose weight.
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Thank you SO much, Kirby, for taking time out of your busy schedule to join me on the show. It was my pleasure!
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How to contact Kirby:
Instagram: @fiercely_active
Facebook: Kirby Green Smith
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How to contact me:
Instagram: @changing_chase
TikTok: @changing_chase
Facebook: Chase Smith
Email: chase@chasinghealthllc.com
On today’s episode, I had the amazing, hilarious, and inspiring Beth Feraco on the show!
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I fell in love with Beth’s approach to weight loss, as it is a NO BS way of explaining just how simple weight loss is. Sure, it may not be easy, but it is simple!
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On today’s show, we dove into:
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Beth’s impact story of recovery and how she found herself in the health, fitness, and nutrition space.
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How no one is coming to save you and you are going to have to put in the work if you expect to see change.
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Focus on the low-hanging fruits.
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How so many people dial into the “small stuff” that doesn’t make a difference when it comes to fat loss, and completely miss the big things!
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How alcohol can be apart of weight loss, but how it can also slow progress.
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Peer pressure and how to deal with it.
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How to “Live in the Moment”, but also be thinking about your future self and goals.
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The scale - how to handle your emotions around it.
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Good Foods vs. Bad Foods
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How to include more vegetables and protein into your diet - Beth’s favorite and most creative recipes.
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The importance of fiber.
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The basics of starting to workout.
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Her thoughts on intuitive eating as she has made that switch while reversing to maintenance.
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Beth’s top 2 pieces of advice she would offer anyone just starting out, trying to lose weight.
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Thank you SO much, Beth, for taking your time to come onto the show! I loved having you and hope to one day do it again!
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If you want to connect with Beth, you can find her on:
IG: @bethferacofitness
TikTok: @bethferacofitness
Her Website: https://bethferacofitness.com
Her Podcast: Cut the Crap with Beth and Matt
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How to Connect with Me:
IG: @changing_chase
TikTok: @changing_chase
Email Me: chase@chasinghealthllc.com
Today, I had the great pleasure of welcoming my friend, Tyler Newton to the show! Tyler and I met through the nutritional coaching institute.
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I truly value what Tyler has to say as a coach, as I appreciate what he preaches in his coaching style and if that isn’t enough, just look at his client testimonials - they say it all!
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In the episode, we discussed:
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Who is Tyler and his strong reason why he got into personal training and coaching.
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His approach to coaching, which includes much more than just macronutrients.
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How he made the transition from in-person personal training to online coaching.
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What do some of Tyler’s most successful clients have in common?
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Should you always be shooting for a goal? What is the value of BEING that person who you want to be, rather than depending on a new/forever-changing goal.
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The importance of forever learning.
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The benefits of being “boring.” - boring vs. restrictive, can you have one without the other? How?
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The common excuse of time… our take on it.
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How to use what you have available to you in order to be successful - for example, doing home workouts when you can’t get to the gym - be .
creative!
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We all know the “perfect time” doesn’t exist, but when is the best time to get started?
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If you are brand new on your weight loss journey - should you “slam on the gas” and do a complete 180º or should you take it slow and steady? Is there a benefit of one over the other?
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Understanding your body and where you gain weight.
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The “cost” of being lean and/or having a six-pack - Biofeedback changes.
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Bulking aka gaining muscle… or if done incorrectly, mostly fat!
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The importance of enjoying and experiencing life when special events come up (vacations, weddings, etc.) rather than focusing on always being on track. All it takes is just getting right back on track after the event.
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Tyler’s two tips of advice for anyone starting their weight loss journey!
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Connect with Tyler Newton:
Instagram: @new10_fitness
Facebook: Tyler Newton
TikTok: @new10fitness
Website: https://www.new10fitness.com
Accepting clients to work with his assistant coaches!
Reach out to him for more info!
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Connect with me, Chase Smith
Instagram: @changing_chase
Facebook: Chase Smith
TikTok: @changing_chase
Email: chase@chasinghealthllc.com
What's up guys! This week my coach, Jordan Lips, joined me on the podcast! Jordan is a wealth of knowledge, super smart (hence, why I hired him), and all around a great guy!
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After receiving a lot of feedback from listeners, clients, and followers, I wanted to bring him on to record an episode about the basics of resistance/strength training! This episode is packed full of great info!
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We covered:
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How to start working out if you have never been to the gym before or have never experimented with resistance training.
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Benefits of hiring a coach to help you with learning more and/or expanding your knowledge for strength training - how to find the best coach for you! Red flags to watch out for in coaches.
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Thoughts on HIIT training and group classes (OTF, CrossFit, F45, etc.)
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You don’t have to be an expert or even have a great understanding of how to work out to get started - just getting into the gym and doing something and working hard is a fantastic way to get started.
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What are the different types of splits? How many days should you work out a week?.
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How to set up a workout for hypertrophy - he also did an entire podcast on his show about this - CLICK HERE!
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The importance of asking WHY when learning more about fitness and strength training.
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What is the difference between hypertrophy and strength training? Can you do both if you are new to the gym?
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Important terms to understand when first starting to lift weights.
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The importance of “working hard!”
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Breaking the body up into 4 “quadrants” - pushing and pulling the upper and lower body - examples of each.
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Common words used in lift names that cue you to what muscle groups you are working (ex: press, push, row, and pull)
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Are you not lifting enough or are you lifting too much - finding that balance.
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What are “form videos” and why are they so valuable for your technique and form?
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Gym Anxiety / Fear of going to the gym - being uncomfortable with starting out in your first gym or a new gym.
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Advantages and disadvantages of working out at home vs. the gym.
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Some things that Jordan recommends you have at home if you are working out there.
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The BEST piece of advice for someone who has never done any strength training before!
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What are “newbie gains”
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Thank you SO MUCH, Jordan, for coming on The Chasing Health Podcast! I appreciate you more than you know!
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How to find Jordan Lips:
IG: @jordanlipsfitness
Podcast: Where Optimal Meets Practical
More info on Group Programming - Accepting Clients!
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How to find me:
IG: @changing_chase
TikTok: @changing_chase
Email Me: chase@chasinghealthllc.com
On this week’s episode I was joined by Toni Marinucci, a registered dietician, public speaker, and author, who ironically teaches people how NOT to diet. . In the episode, we discussed: . How Toni got into nutrition and dietetics and ultimately turning her blog into a business! . How an appearance on the Dr. Oz show shifted her career goals - the pursuit to do better, an incredible energy boost for her business! . Toni also had the amazing opportunity to speak at a TEDx event, which is where she first brought up the connections between diets and dating. . After her TED Talk, she then pursued another goal of writing a book (Get your FREE & SIGNED copy below), expanding on the parallels between dieting and dating. . How is dieting and dating related? They actually share a lot in common. . People struggle with similar concepts in both areas: . Trying to find the “perfect diet” or the “perfect guy/girl” but not actually taking note of the red flags. . How yo-yo dieters and serial daters are related - the “honeymoon phase” of dieting and dating are very similar! . How the “bad dates” or the “bad diets” can actually serve you - are you learning something from them? . How realizing when it is time to “leave a diet” or “breakup with someone” is so important! . What would Toni recommend you do in order to start working on your health today? . GET YOUR FREE, SIGNED COPY OF HER BRAND NEW BOOK, “ONCE UPON A DIET”
https://tonimarinucci.typeform.com/to/OWwJ8dr5
. How to connect with Toni Marinucci: IG: @tips_with_toni TikTok: @nutritiontipswithtoni Podcast: Tips with Toni . How to connect with me: IG: @changing_chase TikTok: @changing_chase Podcast: The Chasing Health Podcast FB: Chase Smith
What's up guys! I had Mandie Kay on today's episode! We got connected through a mutual friend, Chase Chewning (from Ever Forward Radio), he told me a little bit about her story and I knew I wanted to have her on to share it!
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In today's episode, we dove into:
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What got Mandie into nutrition and fitness training?
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Prevention is so much easier than to correct something!
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Is there an ending point in a weight loss “journey”? How do goals change?
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Time and efficiency tips that she helps her female entrepreneur clients with.
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When it comes to time management - you must be able to help yourself first, so you are able to help others.
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Make your “me-time” a non-negotiable.
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How to break up your day, scattering your “me-time” throughout the day, if you are not able to dedicate a longer consecutive time period.
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How to rearrange your priorities to be more productive and successful towards your goals.
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SUPER HELPFUL and PRACTICAL time management tips for your fitness, nutrition, and mindset goals! You’ll definitely want to take notes on this part.
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Mandie shared how to go from a “Have-Do-Be” Mindset to a “Be-Do-Have” Mindset.
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Thank you so much for joining me on today's episode, Mandie!
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How to connect with Mandie:
Instagram: @mandiekayfit
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How to connect with me:
Instagram: @changing_chase
Hey guys, today's episode was a solo episode, as I just achieved one of my greatest accomplishments yet this past weekend! On Saturday, September 18, 2021, I hiked not one, but FOUR 14'ers in Colorado.
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Just 2-3 years ago, this would have never been something I would have done. I wouldn't have even considered it.
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Yet, I was able to do just that, with some amazing encouragement from some friends, and fighting my own mental battle inside my head.
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In today's episode, I reflected on my experience the day of the hike, the physical challenges I was faced with, and the mental barriers that almost caused me to give up.
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I would love to hear your feedback on this one, you can chat with me on Instagram: @changing_chase or email me: chase@chasinghealthllc.com.
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Thank you so much for listening!
Coach Chase
Hey guys! I had the pleasure of welcoming Sarah Acerbo onto today's show! Sarah is a bodybuilder as well as a nutrition and fitness coach, with an amazing perspective on what it takes to become the person you want to be! . On today's episode, we discussed: . Who is Sarah? . Who her first influencer was to become a bodybuilder and go into strength training. . What it takes to be a bodybuilder - not just the physical strength! . How she overcame a broken foot AND prep for a completion at the same time! . How Sarah values the power of positivity and how it has gotten her through her toughest times. . The mindset work she has used, and still uses, to help her continue forward, and become better each day. . What “fitness” means to her - a commitment to health. . The ELITE mindset that comes with the ELITE physique. . How to overcome your excuses. . How getting uncomfortable helps move the needle forward. . It’s not the win that excites us - it’s knowing what it took to get to that win! It’s the process that you want, not just the goal! . What are the most accomplishing sides of body building vs. the biggest struggles of it? . How bodybuilding is more than just a lifestyle - it’s a sport, it’s challenging, it’s a mindset game. . How is your relationship with food impacted by bodybuilding. . How you can connect with Sarah: IG: @sarahacerbofit Her Podcast: Fuel Your Champion . How to connect with me: IG: @changing_chase TikTok: @changing_chase Email Me: chase@chasinghealthllc.com
What's up guys! I have a real treat for you on today's episode! I had the pleasure of welcoming Nick Ross to the show! I have a ton of respect for this man, he pushes me to do better each day, and he has an incredible story to share with you! I am so thankful he came onto today's show to share his wealth of knowledge and personal experiences, plus exact action items you can do to change your life! . You will definitely want to listen to this one from beginning to end! . In the episode, we discussed: How Nick and I met, through the Nutritional Coaching Institute. . Nick’s background, leading up to joining the music business, to where he’s at now. . Nick’s cancer journey, which started in 2016. . The breaking point, after his last chemo treatment, that lead him to making a change in his life! . Your Inner Critic or Your Highest Potential, the two masters in your mind, which are you silencing and which are you pursuing? . Nick’s Mindset Strategy - Circle the W & Stacking Wins . Why investing in yourself pays off in the end! Benefits of having a coach or mentor. . The power of momentum vs. the power of motivation - what do you really need? . The framework of “The 5 Critical Tasks to Winning the Day” . Are you selling yourself short on skills that you don’t even know you possess? . Daily goals vs. Long-term goals - how should they be structured. How you can break them down to make them easier to digest and plan for. . The goal must be bigger than your own wants, needs, and desires - a different perspective on how to “find your why”. A bulletproof way to never give up on your goals! . Law of Attraction vs. Law of Vibration - What comes first? Is one more valuable than the other? How it relates to mindset. . Did Nick ever want to give up during his journey? . What is the ONE THING he wanted when he was sick? . You don’t need do go through what Nick has, you don’t have to go through bankruptcy, sickness, homelessness, trauma, etc. in order to make change - it just takes making that decision to take action! . Mindset vs. Feeling - will you ever make progress and GROW if you always do things based off of how you feel? . No one cares about your problems, they only care if you overcome them. Share your story - people need to hear it! Even if you don’t think you have “a story” - share it anyways! . Takeaways from going through testicular cancer - the importance of taking care of yourself and seeing a doctor routinely - don’t let pride get in your way! . Your body is rented - don’t take anything for granted! Take care of it! . Every morning - you get a chance and a choice - what are you doing with them? . Dream BIG - make them scary - make them so big that others laugh at you! . Be willing to do whatever it takes to get to your destination. . Connect with Nick Ross: IG: @nickrossspeaks_nci . How to Find Me: IG: @changing_chase FREE Facebook Group: Chasing Health with Chase Smith Email Me: chase@chasinghealthllc.com Have a topic you would like me to discuss on the show, let me know!
I welcomed back, best friend and former coach, Josh Pierce to the show this week for part two of our series together.
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If you haven’t heard last weeks episode, I would highly recommend you check out that episode as well - he shared some of his biggest takeaways from he has been through in his life, through the highs and the lows. It was a fantastic episode!
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In this weeks episode, we discussed reverse dieting and how to make fat loss more effective, and more importantly, sustainable!
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We chatted about:
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What is the exit strategy for your diet? Do you have one? Do you need one?
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Why so many people diet for so long and feel like they are not making any results - what do you do next?
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How long is your body capable of dieting?
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How to tell if you metabolism is exhausted and if it needs a break?
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Does your body go into survival mode?
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Should you eat more, EVEN if you are not losing weight eating 1,200 calories?
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Is a reverse diet or going to maintenance calories required to sustain fat loss?
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Will you gain weight or fat during a reverse diet? What are the 3 different outcomes of increasing calories?
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How does a reverse diet change your life - regardless of what happens to your weight. Energy, focus, mood, sex drive, stress level, workouts, productivity, etc.
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How to eat more calories with less volume - for those who struggle to eat enough calories. Is it a CALORIE problem or a VOLUME problem?
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If you are currently in a deficit (fat loss phase), what signs should you be looking for to know if it’s time to come out of the deficit and reverse back to maintenance.
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The loose structure of dieting - the different phases - how to utilize this method to MAXIMIZE your fat loss results AND love the lifestyle!
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Wrapping up - I put Josh in the “hot seat”, as he does with his guests on his show and went through some different topics, rapid fire!
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You can connect with Josh Pierce on:
Instagram: @thejoshpierce
Facebook: Fit to Be Fierce with Josh Pierce
His Podcast: The Fit to Be Fierce Podcast
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How to connect with me:
Instagram: @changing_chase
Facebook: Chasing Health with Chase Smith
Email: chase@chasinghealthllc.com
I had the absolute pleasure welcoming, one of my best friends and former coach, Josh Pierce onto the show!
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We knew we could talk all day, so to keep things concise for you, we broke this up into a 2-part series! Today’s episode dives into more about who Josh is.
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We discussed topics such as:
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Breaking through self-limiting beliefs
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The start of his coaching career.
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Overcoming the fear of failure.
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A few of his life-defining moments that has lead him to where he is today.
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Why he strives to be the “that person” that so many people need in their corner.
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Struggling with body image after undergoing surgery a few years ago.
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How switching your goals can benefit you in the long run.
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His top two pieces of advice he could give to change your life!
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Be sure to SUBSCRIBE to the podcast, so you can be the first to know when the second part of this series drops next week!
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You can connect with Josh Pierce on:
Instagram: @thejoshpierce
Facebook: Fit to Be Fierce with Josh Pierce
His Podcast: The Fit to Be Fierce Podcast
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How to connect with me:
Instagram: @changing_chase
Facebook: Chasing Health with Chase Smith
Email: chase@chasinghealthllc.com
On today’s epIsode, I had registered dietitian and certified intuitive eating counselor, Claire Chewning on the show!
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Claire and I first connected back when I was starting my own weight loss journey, as I was able to relate to a lot of what she was sharing and learned a lot from her.
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I wanted to have her on the show to discuss more about intuitive eating because, while I am a coach that has personally lost weight through counting calories, and that is now what I teach my clients, I know there are other ways to achieve similar results. We both came into this with a mutual feeling that one way is not better than the other and everyone has what works best for them. So, with that, the point of todays episode is not to sway you to one side or the other, but to inform you and educate you about intuitive eating.
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In the episode, we discussed:
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What is intuitive eating?
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Do you have to have an understanding of tracking calories or macros to be able to intuitively eat? Is tracking beneficial prior to switching?
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Her thought on one of the principles of IE, Honoring your Health: Gentle Nutrition.
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Struggling with restriction and making peace with food.
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How do you measure progress? How do you know if you’re in a calorie deficit if you are not tracking?
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Is intuitive eating just for weight loss?
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What do you do when your “inner hungry b*tch” says “EAT IT ALL!”
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How Claire transitions a client from a restrictive eating background int intuitive eating… or what about from an overeating background?
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Thanks again, Claire, for coming onto the show! It was a pleasure chatting with you!
If you want to connect with Claire, you can on:
IG: @clairechewning
TikTok: @clairechewning
clairechewning.com
Podcast: The Yours Chewly Podcast
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How to find me:
IG: @changing_chase
TikTok: @changing_chase
FREE Private FB Group: Chasing Health with Chase Smith
Email Me: chase@chasinghealthllc.com
Who is Allie? How is being a registered dietician different between being a nutrition coach? How she got into the nutrition and weight management space.
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How having a child changed her perspective on the body image movement.
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How to “find yourself again” after having a child.
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Why you should be putting yourself first, even when you have a newborn at home.
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How to include your younger kids in your nutrition, fitness, habits, and routines.
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How life lessons in childhood can lead to future thoughts and behaviors as adults.
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How weight loss should enhance your life! You may not always love what you are doing, but you know the benefits that will come from it.
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Getting over our fear of the gym - just go!
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“Is the juice worth the squeeze” - are you willing to work for the goals you think you want? Do you know what is required to reach them?
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A few takeaways from the Health Mindset Coaching Certification Course we both just finished up!
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Allie’s 3 words of advice as to things you can start doing today to start your own transformation.
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Find Allie Henrie, RD on IG: @alliehenrie.rd
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How to Find Me:
IG: @changing_chase
My FREE Private FB Group: Chasing Health with Chase Smith
Email: chase@chasinghealthllc.com
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ALSO! If you are catching this when it goes live, my BRAND NEW, 6-month, Fat Loss Program starts in just a couple weeks!!! Join The Strong Foundation Program now - link to apply is in my IG bio (@changing_chase).
On today's episode, Jared Hamilton, personal trainer, coach, & MY biz mentor, joined me on the show! It was a real treat to be able to talk with Jared 1:1 for a while, after he has helped me for so long with my own weight loss journey, through is social media content, and now as my mentor!
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Some of the topics discussed on today's show:
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Binge Eating: Why you do it & How to help it
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Why we return to old habits. It's what we are used to... our mind sees them as "safe".
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Journaling and Meditation - who should do it? Why is it helpful? Why you struggle with it and how to make it easier.
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Things that drive Jared crazy when it comes to fat loss!
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Eating 900-1000 calories a day and not losing weight? Here's why!
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What is maintenance and why is it important? Is the goal the diet or is the goal maintenance?
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What you should be focusing on when trying to lose weight - the outside is just a reflection from what's going on inside.
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Control what you can control... let go of what you can't! Prioritize what you are worrying out.
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WIN. TODAY. ONLY.
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Jared Hamilton
IG: @realjaredhamilton
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Also, if you haven't seen or heard already, I launched my BRAND NEW, 6-month fat loss program, The Strong Foundation Program! This program has been designed to help you boost your metabolism, burn fat, and build muscle, using a sustainable approach. If you are tired of yo-yo dieting, you need some extra direction, and the highest level of accountability that you can get from me - you will want to check this out!
I am also awarding a scholarship for my ENTIRE 6-month program to one deserving individual! Want a chance at winning - all the details are on my Instagram.
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Finding Me:
IG: @changing_chase
Free Private FB Group: Chasing Health with Chase Smith
Email: chase@chasinghealthllc.com
Body Image… So many of us struggle with it, myself included!
On today’s episode, I had the pleasure of talking with Nicki Wilson. Nicki is a coach, personal trainer, and body image expert. She helps men and women look past what they see in the mirror or the number on the scale and realize what their body is capable of!
Nicki shared a ton of valuable information… especially at the end - I had goosebumps, literally!
We discussed:
-How Nicki got into personal training, coaching, and then to focusing on body positivity, acceptance, and body image related struggles.
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-How our bodies change throughout our aging process and how our standards should as well - our new “norm”
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-How dieting and losing weight is NOT sexy - the little stuff adds up and the boring stuff is what matters most!
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-Healing your relationship with the scale… or, should you even be weighing yourself?
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-Simple steps to start healing your self-image.
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-How our childhood messages from our loved ones could have actually harmed us - unintentionally.
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-Are people really “big boned” - are we all born with a specific body type/shape? How much can a healthy lifestyle change that.
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-When you should see a counselor/therapist? What they can do for you.
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-Advocating for yourself - tactics to stop the “diet talk” when it’s not necessary.
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-Body shaming and body negativity - how our peers can be making things worse - don’t be the bad apple.
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-How to speak positively to yourself using affirmations - do they actually work?
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-Can you ALWAYS be body positive? Is that realistic? How to use “…and…” statements to promote a better way of thinking about your body.
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-After having a child, mothers are usually able to change mentally, spiritually, and emotionally - they can accept that, - but, why can’t mother’s accept that being a parent physically changed us.
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-Can you get away with not tracking your food? The importance of finding out what works best for you!
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-How to stop picking your body apart in the mirror - working on your “swole mind.”
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-Do you find yourself comparing yourself to others on social media? Are you using social media for good… or are you just making matters worse? - other social media concerns (before/after pictures, photoshopped makeovers, filters etc.)
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-How body image is so under discussed in men - we struggle too, and we need to start talking about it more!
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-Masculinity is not determined just by your body image.
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-Men need to be doing this work as well, it’s not just for women.
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-How mothers can help their son’s understand body image.
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-3 practical pieces of advice you can start doing TODAY to start improving your body image.
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-One question everyone should be asking themselves - it changed the way I looked at the entire weight loss process.
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Thanks again, Nicki, for coming onto the show! I greatly appreciate your time and wisdom - especially the value you brought to my listeners!
Find Nicki on IG: @_nickiwilson_
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How to find me:
IG: @changing_chase
FB: Chase Smith
Email: chase@chasinghealthllc.com
Today was a very special episode. For the past 6 months I have been living my BEST life! I started my new career as a traveling emergency nurse, in Charleston, SC.
While these past 6 months have been the best 6 months of my life, it has also come with some challenges, as I discuss in part of the show.
Joining me on today's show, was Diana Hall. Diana and I met through a coach that we both worked with, but had never met in person until my first week in Charleston... then, the rest wrote itself.
Tune in to learn how I am appreciating my time in Charleston, how grateful I am to not only have this experience, but to also have this amazing and forever friendship! We also chatted about how this could not have come at a better time for the both of us and how these past 6 months have positively impacted our mental health tremendously.
Thank you again, Diana, for not only coming onto the show, but for the past 6 months... the best 6 months of my life!
Guest: Diana Hall - @theoriginaldianahope
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How to find me:
Instagram: @changing_chase
Facebook: Chase Smith
Email: chase@chasinghealthllc.com
On today's episode, I had the pleasure of welcoming Susan Niebergall onto the show! Susan is an incredible woman that wears many hats: trainer, co-coach with Jordan Syatt in the Inner Circle, author, former school counselor, and many more! Susan and I discussed many things, including: - How she went from chronic yo-yo dieting, to wanting to learn more about power lifting, hiring a coach, and then becoming a coach herself. - Her "come to Jesus" meeting that she had with herself that changed her life! - How hormones and aging effect your ability to lose weight - What you should be assessing before you blame things out of your control - The power of awareness - Benefits of strength training, especially as we age - Calling out your own BS! (What sets the successful apart from those who are not yet successful) - The importance of finding a way to workout that you love! - Why group fitness classes aren't enough... at least for long-term - How to get started in the gym, even if you are brand new to all of this - How to deal with binge eating - Plus, much more! If you found any value in today's show, I would love for you to share it with someone you love and/or take a screenshot of the episode and post it on your stories - be sure to tag Susan and I so we may personally thank you! . More about my guest, Susan Niebergall: Instagram: @susanniebergallfitness YouTube: Susan Niebergall Fitness Her Book: "Fit At Any Age, It's Never Too Late" . How to find me: Instagram: @changing_chase Facebook: Chase Smith Email: chase@chasinghealthllc.com
This week, I had my friend and fellow coach, Carrie De Silva, on the show. We discussed:
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How the pandemic has changed up our workouts and learning to go with the flow to make it work.
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Working with an online personal trainer and benefits of actually having a plan.
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Benefits of strength training.
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"Bulky" vs. "Toned".
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How we talk about certain foods and our own food choices reflect onto little ones (kids) around us.
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Getting more vegetables in - the easy way!
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Lessons learned from transitioning from a bodybuilding lifestyle to a flexible dieting approach.
Find Carrie on IG: @carrieleefit or on her website: www.carrieleefitness.com
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How to find me:
IG: @changing_chase
FB: Chase Smith
Email: chase@chasinghealthllc.com
Website: chasinghealthllc.com
This week, I had my great friend, fellow coach, and brotha from another motha, Anthony Guzzo. Anthony shared what were some of his hardest years of his life, but how they have shaped him to who he has become today. Literally, what has lead us up to recording this podcast together. Just a few of the topics we discussed:
Leveling up yourself and outgrowing friendships that no longer serve you. The importance of finding a team of individuals that will help you ALL rise together. How each step of your journey leads to who you are. How and WHY you should finding and defining your wins each day, no matter how big or how small. How to become 1% better every day - making progress. Being grateful for your life and those around you who love and support you.
Be sure to give my man, Anthony J a follow on IG - @everydayanthonyj - reach out to him, say hello, and fire away with any questions you may have. *Please note - some subjects in this podcast may be triggering to those regarding suicide and depression. If you or a loved one is every considering suicide, please ask for help. Call 1-800-273-8255. . . . How to find me: IG: @changing_chase FB: Chase Smith Email: chase@chasinghealthllc.com Website: chasinghealthllc.com
On today's episode I dive into some of the basics for fat loss:
What are calories?
What are Macronutrients and why are each so important?
How do you set up your calories and macros for fat loss?
Do you have to count macros or can you just count calories?
How do you burn calories... besides exercise?
...and more.
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How to find me:
IG: @changing_chase
Website: chasinghealthllc.com
Email: chase@chasinghealthllc.com
Facebook: Chase Smith
On today’s episode, I had the pleasure chatting with my friend, and fellow coach, Amita Dhillon.
She shared her story of how she has become who she is today through her life experiences.
The good and the bad.
A life built on resilience, acceptance, and perseverance.
From surviving an eating disorder and then a tragic, life-changing accident.
Amita’s story reminds you to be grateful for everything you have and are able to do.
Find her on IG: @coached.by.amita
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How to find me:
IG: @changing_chase
Website: chasinghealthllc.com
Email: chase@chasinghealthllc.com
Facebook: Chase Smith
In my first episode of the podcast, I wanted you to get to know me a little better. I share how I got to my heaviest weight. What I had tried to do in the past to lose it, that never seemed to stick. What made me want to lose weight this time... And most importantly, how I made it stick. How I have maintained my weight loss. Why I became a coach and what I love about coaching others the most. Mentions: Josh Pierce: @thejoshpierce & Jordan Lips: @jordanlipsfitness
Welcome to my brand new show! My name is Chase Smith and I am so excited to have you along for this wild ride!
Today's episode is just a preview of what you can expect moving forward in future episodes on the show.
Go ahead a subscribe to the show, that way you will be the first to know when a new episode drops!
In the mean while, if you need anything at all, let me know. You can find me on Instagram: @changing_chase or on Facebook: Chase Smith.