Fit to Live Podcast: Recent Episodes
Sydney Tollett
The Fit to Live Podcast is for anyone looking to learn more about training, nutrition, mindset, internal health, and lifestyle; whether that be to apply to themselves or their clients! Our goal here is to inspire, educate, and empower you in your own health & fitness journey.
Tracking is a great tool, but it's not something I believe should be a 24/7 thing. In this episode, I'll dive into some signs that you may want to put a pause on tracking macros, and how to transition out of it in the best way possible! Timestamps are below.
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0:55 - I spend most of my life not tracking?
3:12 - Flaws in the "intuitive eating" model
5:15 - Tracking is an amazing tool
6:05 - An update on my current deficit phase
7:15 - Signs it might be a good time to stop tracking
23:40 - The tracking spectrum
24:22 - It's not a forever decision
25:35 - How to transition into not tracking
41:15 - How I personally maintain without tracking
42:13 - Am I team macros or no macros?
How much cardio should you do in a cut? Can you make progress without tracking macros? We are back with another Q&A where I will answer those questions, and more! Lots of great topics to cover today (timestamps are below). If you ever have questions you'd like me to answer on the podcast, please get in touch on IG!
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Timestamps:
1:52 - How do I know how much cardio I should do in a cut?
14:00 - Can I see progress without tracking macros?
23:07 - How can I increase my motivation to stick to a plan?
27:34 - How much does my pre-workout meal actually matter?
32:15 - How long should my diet be?
35:48 - Should I try to track when I'm traveling if it causes me stress?
42:47 - Bonus fav travel snacks
If you've ever been confused on the topic of body recomp, this episode is for you! We dive into if recomp is really possible, who it's best fitting for, key variables for successful recomp, assessing progress, and more. You're in for a treat! Timestamps are below.
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Timestamps:
1:55 - testimonials from my body recomp class
3:40 - defining terms (body composition & body recomp)
6:30 - body recomp vs a deficit & building phase
7:20 - can you actually do both at once? (the science)
8:44 - how can the scale stay the same if I'm losing fat?
10:29 - is recomp optimal?
12:05 - who has the best and worst potential for body recomp?
15:00 - if you have good recomp potential, should you still take that approach? (not necessarily)
17:55 - what if you don't have good potential?
19:24 - 5 key components of successful recomp
19:41 - training for body recomp
32:38 - energy balance for body recomp
36:11 - protein intake for body recomp
39:00 - recovery factors for body recomp
45:05 - adherence for body recomp
46:22 - assessing progress in a recomp phase
51:26 - what if you don't have good potential for a recomp phase? long term recomp?
54:05 - recap & summary
Hope you loved the episode!
So many people set themselves up for miserable diets. My goal with this episode is to make sure that's not you! In today's episode, we discuss 6 different ways to make your diet easier and more enjoyable so that you can stick to it, see results, and sustain those results! Enjoy! Timestamps are below.
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1:45 - Why this conversation is important
4:50 - Engineering an environment for success
11:44 - Having a tentative gameplan
15:10 - Strategies to manage your hunger
20:12 - Getting support from others in your life
25:45 - Managing your total stress load
30:50 - Accepting the sacrifices
34:00 - A tangent on "balance"
34:50 - Episode recap
35:17 - What's coming next to the podcast?
With so many workout programs out there, how do you know which ones are good? Today, we are talking about red flags to look out for in workout programs to help you filter through the online world of training. Enjoy! Timestamps below.
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2:34 - A very important preface to this episode that will give context to this subject (don't skip this!!!)
6:02 - Red flag 1: False advertising of results
8:58 - Red flag 2: All barbell work
12:48 - Red flag 3: Poor exercise selection
19:22 - Red flag 4: No consideration of energy balance (aka if you're in a deficit or not)
22:46 - Red flag 5: Excessive volume & junk volume
28:40 - Red flag 6: 5-6 day training splits
30:25 - Red flag 7: No tempo guidelines
33:45 - Red flag 8: Too good to be true claims
35:00 - Red flag 9: Workouts change weekly
37:00 - Red flag 10: Being "dead" after every workout
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What changes should you make to your diet when you are aiming to lose body fat? In this episode, I walk you through 10 things I personally change about my diet when I am in a caloric deficit aiming for fat loss. These changes are to ensure I not only get the best results possible, but also enjoy the process along the way! You'll get tons of practical tips to walk away from this episode with. Enjoy!
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Do you struggle to maintain any progress you get? Or maybe you are nervous you are going to lose the progress you've made? This episode is for you! Today, we are talking about common mistakes I see when it comes to weight maintenance and maintaining your progress. Hope you enjoy!
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It's a Q&A! And we've got some great questions to cover in this episode. Listen to my thoughts on meal plans, where to start if you are always bloated, 3 day training split, growing your glutes, and more. Timestamps are below!
2:53 - What are your thoughts on meal plans?
12:04 - Can I build muscle only training 3x a week?
18:10 - Do I really need to track my steps?
24:22 - Where should I start if I'm always bloated?
32:18 - How long should my diet last?
36:47 - What is the best way to grow your glutes?
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Feel like you keep falling off your plan? Struggling to get clients to adhere? Let's talk about red flags in your program that could be throwing off your (or your clients) adherence, and how you can fix it! In this episode, we talk about 10 different things you can keep in mind to improve your (or your clients) adherence. I know you will take away SO much value from this episode. Enjoy!
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Listen to the discipline episode
You've heard the advice to "just eat in a calorie deficit". You've probably even said that you want to "recomp". What do these phrases really mean though, and how can you implement them into your journey? This episode will break down exactly that! Learn about how a calorie deficit really works, what actually makes up your total calories burned for the day, what is necessary for building muscle and losing fat at the same time, and more. Enjoy!
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The deepest dive into the scale you've probably ever heard. I'm giving you EVERYTHING you need to know! We dive into what even actually makes up the scale, common misbeliefs, when to use (and not to use) the scale, what other metrics can help us understand the scale better, and how to get more a more accurate assessment of your weight. You will walk away from this episode with a new outlook on the scale and how to use it in a more productive manner on your fitness journey. Enjoy!
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Are you feeling frustrated by your lack of results for the work you put in at the gym? In today's episode, we dive into why you aren't seeing the changes you want to your body, despite working out! I start off by overviewing what changing your body really boils down to, and then I break down 10 reasons you might be stuck. We dive into training variables (exercise selection, tempo, rest times, & more), recovery factors, diet, & more! I know you are going to love this episode. Enjoy!
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Ready to go deep into what it really means to have healthy digestion & a healthy gut? In this episode, I interview Haylee Colannino, an RD who is a wealth of knowledge on the gut. We talk about digestive health as a whole, symptoms that relate to your gut you may be unaware of, gut motility, testing, greens powders, probiotics, and more. I loved this interview, and I know you will too!
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Do you feel like you make most of your decisions based on "good" vs "bad" labels you've created? Do you feel like you live your life on will-power mode eating "good" foods and eventually give in and overeat "bad" foods? This episode is for you! We get into the negative impacts of labeling foods as good vs bad, reflecting on what food actually means to you, how to learn more about food, and better ways to think about food decisions. I hope this episode positively impacts your journey! Improving your relationship with food (especially if you've had good vs bad labels your whole life) takes TIME. Be patient with yourself, and take some notes from this to refer back to as you go!
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Feel like the all or nothing mindset is holding you back in your fitness journey? This is something I see all the time as a full time online health & fitness coach. I have not only helped hundreds of women overcome this mentality, but I overcame it in my own journey as well! In this episode, I go over 5 tips you can use to break past the all or nothing mentality for good. I hope this episode helps you on your journey!
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How do you lose fat, AND keep it off? I've been working as on online health & fitness coach for exclusively women for several years, and I collected what my most successful dieters have in common! Ready to get off the hamster wheel of yoyo dieting and unsustainable results? This episode is for you. Enjoy!
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This episode is the last convo you ever need on cultivating discipline in your life! I talk you through what discipline really is, why it's valuable, and 10 practical tips for building true discipline into your life. If you are the person who is always saying they "just need to be more disciplined", this one is for you. I hope you enjoy!
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Goal setting episode
This episode with guest, Aram Grigorian (@4weeks2thebeach), is packed FULL of valuable insights. This one is for coaches and non-coaches. We talk about misleading marketing, setting expectations, getting back to the basics, and much more. I hope you enjoy! Be sure to check out his links below.
Aram's IG
Aram's podcast
Aram's live event
You are tracking your food, but nothing is changing. What's going on? In today's episode, I'm walking you through 10 of the most common food tracking mistakes I see as a full-time online health & fitness coach. Plus, I give you 3 bonus tips at the end to help you take your progress to the next level. Enjoy!
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A little bit different of an episode today, but I'm so excited for you to listen! God has truly transformed my heart & mind so much over the past 10 months, and I wanted to share some of what He has showed me. We talk all about different ways we can honor God within our fitness & health journeys. From music to not making our body an idol to how we speak to ourselves, there are many ways we can ensure God stays at the center. I hope you enjoy this episode and I pray that God speaks to each of you individually through this episode.
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There are endless things you can buy promising you better health and better results. In this episode, I want to share FREE health hacks that will have a huge change on your health & well-being. In fact, you need to have these down before you buy any new pill or powder. We talk about optimizing your circadian rhythm, re-sensitizing yourself to dopamine, creating healthy coping mechanisms, and more. Enjoy the episode!
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Are you still only asking your clients about if they hit their macros and did their training? If so, you are missing out on SO MUCH. In this episode, I dive into 5 things you need to ask your clients about every single week that will help you get them better results. I talk about what to ask, and what to actually DO with the information that they give you. Enjoy!
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1-1 Mentorship Inquiries: Message me on IG for details! This mentorship is for current part-time or full-time coaches who are looking to offer a high level service for their online clients. We cover it all from having a solid backend system all the way to actually coaching your clients to great results.
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We have an interview with a long time client of mine, Jana, for today's episode! Jana has seen some impressive body recomp, but it didn't come without us really digging into some deeper internal things going on first. In this interview, we will discuss the journey from Jana's perspective! How she got on board with taking a new approach, how she dealt with taking time away from dieting to heal, things we are still working through, and much more. I hope you enjoy the conversation!
Jana's Transformation
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Today is the day! I have a special treat for you in this episode that you won't want to miss. In this episode, we are talking all things meal prep - why you should do it, common misconceptions, common excuses, and a step by step approach to effective meal prep. This is so much more than your typical meal prep advice. I can't wait for you to listen.
Oh, and about that treat... You can download your copy of my Ultimate Meal Prep Guide TODAY! Click the link below to grab your copy. I'M SO EXCITED!
Get access to my Ultimate Meal Prep Guide HERE.
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It's the first EP of 2024! Hi guys and welcome back! Today, we are clearing the air. We will be chatting about what ACTUALLY drives fat loss, and what's just hype. Let's get clear on what really matters, before you stress yourself out this year with things that don't. All links mentioned are below.
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lean out successfully - before you diet checklist
why you're eating healthy but not seeing results
training & cardio mistakes for fat loss
I'm talking to the coaches and aspiring coaches today! I've been coaching women online for over 4 years now, and you could say that I've learned a thing or two.
Today, we are talking about 5 things that I changed in 2023 that I truly believe helped take my coaching to the next level. I'm always learning and growing as a coach, and I hope this episode helps you do the same.
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https://www.instagram.com/sydneytollett/
1-1 Mentorship Inquiries: Message me on IG for details! This mentorship is for aspiring or current coaches who are looking to offer a high level service for their online clients. We cover it all from having a solid backend system all the way to actually coaching your clients to great results.
It's time we level up our goal setting in 2024. In this episode, I'm going to break down a better way to set fitness goals for the upcoming year. A way that will actually be effective to increase your results! I'll be covering some goal setting do's and some goal setting don'ts. I know you'll walk away with some great takeaways and some much needed reminders. Happy goal setting!
Enjoy the episode. Please rate and share if you find value in my podcast. It's greatly appreciated!
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In this episode, we are going over 5 of the worst cardio & training mistakes that you might be making on your fat loss journey. Some of these might surprise you! But good news... you can learn from my mistakes, and make changes NOW to set you up for more success in your fat loss journey!
Enjoy the episode. Please rate and share if you find value in my podcast. It's greatly appreciated!
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Today, I'm talking to my busy women! Those juggling their fitness goals along with their career, kids, family, friendships, school, and whatever else life is throwing at you. What do you do when you feel like you don't have the time or energy to focus on your goals, but you really want to see progress?
I'll be going over 10 different "hacks" (or tips) that you can use to see progress & lose fat, despite a busy life. Enjoy!
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In this episode, I am going to make sure you are set up for a successful dieting phase! We will go over expectations & goal setting, as well as checklists to go through to determine if you are in a good place to begin a diet. As always, this episode is packed with info and context! I hope you find it helpful.
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Hi guys! This week, you'll get to hear an interview from a podcast that I had the chance to go on - Chloe Trca's Self Made Podcast. She asked me lots of great questions and people have been loving the EP, so I wanted to share the replay with you all. We talked about where my fitness journey began, common mistakes I see as a coach, how to start tracking macros, how to transition out of tracking, hunger cues, tips for improving your relationship with food, my morning routine, and more! I hope you enjoy the conversation!
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https://www.instagram.com/chloetrca/
Check out Chloe's podcast:
https://open.spotify.com/show/4MReb91wKhw3ohKqj0uhgC?si=7bbc2705437544bf
AHH! I got to chat with my girl Chloe today, and I can't wait for you guys to listen to this interview. Chloe shares my love for all things protein oats, fitness, & Jesus! I could've recorded for hourssss with her, but I got through as much as I could in this episode. We talk about how she got started with social media, how she deals with comparison online, her move across the country to Arizona, and more. Enjoy!
Follow Chloe on IG:
https://www.instagram.com/chloetrca/
Check out Chloe's podcast:
https://open.spotify.com/show/4MReb91wKhw3ohKqj0uhgC?si=7bbc2705437544bf
My IG:
https://www.instagram.com/sydneytollett/
The holiday season is upon us (yay!!!) If you are stressed about how to handle this season without overeating, I got you. In this episode, I go through 15 tips that will help you enjoy the holidays, without overdoing it. This episode will also help anyone who is needing some guidance on avoiding overeating for really any event - vacations, work travels, etc. Not every tip may resonate with you, so take what you will, and throw out what you don't like. I hope you get a few great takeaways and I'm wishing you all a holiday season with no food stress or guilt!
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Hi friends! Today, we are talking all about hormones. What are they? How do they work? What does it mean to fix them? How do we do that?
I'll dive into endocrine system and hormone basics to help you better understand your own body, as well as dive into what I believe the missing piece to the conversation is.
I touch on why you have to find the root cause if you truly want to improve any hormonal imbalances, and give some examples of what those root causes should be.
I hope this episode empowers & educates you. Enjoy!
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Answering your questions in today's episode! Timestamps below.
1:15 - What should I expect when at maintenance? What about scale fluctuations?
7:35 - How to know if you are at your TDEE?
10:02 - How to create habits & systems to create and put out content consistently?
18:48 - Should I eat at the upper end of maintenance if my goal is muscle building?
24:35 - How to easily get in more protein?
30:34 - What do I do if macros are too overwhelming?
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Do you feel like you'll never reach the goals that you have? Are you unsure of how to lose the weight in a way that doesn't feel overwhelming? Listen in as I talk to my client Mollie about her 20 pound fat loss journey over these past 5 months. The best part? We did this with only 3 days of training and we didn't do any crazy restrictive diets! Mollie has not only transformed her body, but her outlook on fitness as a whole, and her mindset towards food. I can't wait for you to hear this conversation! I know it will encourage and inspire you.
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Do you "eat healthy", but you are still struggling to lose weight? Do you feel like you should be seeing more results than you are? This episode is for you! We go over 5 reasons you may not be seeing the progress you want, despite the fact that you are "eating healthy". Enjoy!
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Today, I'll be discussing where people tend to go wrong in the pursuit of their fitness goals. You may think you just need another calculation, but for 99% of you, it's much deeper than that. These are two changes you HAVE to make in order to start truly seeing the progress you desire. Join me LIVE for my free webinar: 5 Secrets to Losing Body Fat and Keeping It Off - Without Feeling Overwhelmed or Restricted REGISTER - www.fittolivecoaching.com/webinar
In today's episode, I break down how to make eating healthy throughout your week stress free, easy, and quick! I give you 3 easy steps to make things as simple and time efficient as possible. Enjoy!
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FREE high protein recipes download
Hi friends! Today, we are talking all about food sources when it comes to losing body fat.
I hope you walk away from this episode with the understanding that you CAN eat your favorite foods while also losing body fat. As well as an understanding of why your food sources DO still matter and how to balance those two thoughts!
New program launching AUGUST 21st!!! Stay tuned!
In today's episode, we talk all about knowing when macros might be a good idea for you, as well as when they may NOT be. I hope this episode serves you!
PRIMALLY PURE - code SYD10
HIGH PROTEIN RECIPE DOWNLOAD
DM me "macros podcast" if you want me to help you decide whether or not macros is right for you!
1-1 COACHING APPLICATION
In this episode, you'll learn 5 quick tips for managing hunger in a diet! Hunger is a normal part of dieting, but learning ways to navigate and reduce it can help you not only stick to your diet, but also make it more enjoyable.
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free recipe guide: https://www.sydneytfitness.com/high-protein-recipes
part 1 of this topic: https://open.spotify.com/episode/63RntuB8kJQfqUMOPHhNuF?si=63d73994c4a941d6
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
TIMESTAMPS:
1:11 - What supplements should you take to help balance hormones?
11:51 - How can I hit macros with a busy life?
24:10 - Best exercises to grow glutes?
31:17 - How do you stay on track while traveling?
40:51 - How do you set up a calorie deficit?
Please feel free to reach out on IG @sydneytollett with follow up questions. I'm always happy to discuss things further!
RATE + REVIEW to support <3
Find me on IG & TikTok @sydneytollett - thanks for listening! Be sure to share and rate the show!
apply for coaching - https://sydneytfitness.typeform.com/to/BHlTiYr3
book (The Ruthless Elimination of Hurry): https://amzn.to/3Vzoba6
apply for coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
work with me: https://sydneytfitness.typeform.com/to/BHlTiYr3
IG & TikTok: @sydneytollett
apply to work with me 1-1: https://sydneytfitness.typeform.com/to/BHlTiYr3
IG: https://www.instagram.com/sydneytollett
TikTok: https://www.tiktok.com/@sydneytollett
*run anything by your doctor or provider first & test your own levels before assuming
*also please realize that by increasing progesterone etc you are also more fertile so be smart ladiessss
work with me: https://sydneytfitness.typeform.com/to/BHlTiYr3
supplements (tons of my favs on my amazon storefront): https://a.co/4uMqMWn
ones mentioned in podcast: NAC, vitamin D3, bio-gest, mega spore biotic, magnesium glycinate, l theanine, Olly sleep gummies (when I want melatonin), vitex
morphodite supplement: https://www.morphogennutrition.com/products/morphodite?_pos=1&_sid=ee512b2bc&_ss=r
lab tests I got (google search for a discount code they always have one):
https://www.lifeextension.com/lab-testing/itemlc100028/weight-loss-panel-comprehensive-blood-test (main panel)
https://www.lifeextension.com/lab-testing/itemlc100004/thyroid-antibody-panel-blood-test (thyroid antibodies add on)
app I use for my cycle: https://apps.apple.com/us/app/clue-period-tracker-fertility/id657189652
work with me 1-1 for your training & nutrition: https://sydneytfitness.typeform.com/to/BHlTiYr3
TIMESTAMPS:
2:56 - top 6 things I see people stress about with food/exercise over the holidays
4:35 - lack of control
9:41 - food guilt
15:34 - rest day guilt
17:39 people's opinions
22:09 - fear of losing progress
27:05 - fear of overdoing it
https://1upnutrition.com/ code SYD20 saves you $
apply to work with me: https://sydneytfitness.typeform.com/to/BHlTiYr3
icon meals https://iconmeals.com/?ref=sydneytollett code Sydney10
Hope you enjoy this quick episode :) Be sure to drop a rating/review ilysm!
1:1 coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
1UP Nutrition code SYD20: https://1upnutrition.com
Alicia's IG:
https://www.instagram.com/fitnessbyalicia/
https://www.instagram.com/thefitbreakthrough/
My IG: https://www.instagram.com/sydneytollett/
Apply for 1-1 Coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
Reverse Diet Episode: https://podcasts.apple.com/us/podcast/fit-to-live-podcast/id1562758082?i=1000567428214
Metabolic Adaptation Episode: https://podcasts.apple.com/us/podcast/fit-to-live-podcast/id1562758082?i=1000517774513
1-1 coaching application: https://sydneytfitness.typeform.com/to/BHlTiYr3
IG: https://www.instagram.com/sydneytollett/
1UP code SYD20: https://1upnutrition.com/
Talking all about my hormone/cycle journey in this episode! Remember, this is MY JOURNEY and this is not medical advice. I hope you get some insight and encouragement from this episode. Be sure to rate/review the show to support!
timestamps below!
shop my amazon storefront: https://www.amazon.com/shop/sydneytfitness
apply for 1-1 fitness & nutrition coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
TIMESTAMPS
2:25 - How did you just pick up and move to San Diego?
6:11 - How did you make your coaching biz full time?
11:50 - Is coaching your only income source?
14:20 - Are you dating someone?
15:46 - What’s your current night time routine?
20:21 - Tips for growing on social media?
28:41 - Favorite things to do in San Diego?
30:46 - Something you are working on right now?
34:37 - Thoughts on botox and lip filler?
37:57 - Current favorite things?
Our guest today is Chelsea Steward, an online fitness coach and owner of Hybrid Health & Aesthetics. I know Chelsea through Instagram and I've always loved her educational content surround fitness, nutrition, and mindset. We are also both believers who happened to both recently truly learn what that means.
Chelsea's IG: https://instagram.com/chelseastewart
The first half of the podcast is on all things fitness and mindset. We cover mindset, labs, comparison, patience, and more! The second half is all about faith! Our journey back to true faith, issues we see, ways to stand strong, and where you can start.
I hope you enjoy the conversation!
Our guest today is Meghan Barrington! She is a board certified athletic trainer and is finishing up her DPT (doctor of physical therapy) at Baylor. She also has her CSCS and PnL1 cert. She is a wealth of knowledge on all things movement and how the body is designed to function. I'm excited for you to listen to this episode!
Meghan's IG: https://www.instagram.com/megsi072/
Meghan's podcast: https://podcasts.apple.com/us/podcast/move-your-brain-move-your-body/id1478729921
If you want us to do a deep dive episode on one specific topic, feel free to DM me on IG @sydneytollett and I can try to get that set up for you guys! I wanted to hit on everything I could in this one.
Thanks for listening! Be sure to rate and review the show if you'd like to further support me/the podcast.
timestamps below!
Apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
1:25 - outline of episode
2:02 - rate, review, share (ilysm if you do)
2:38 - guest interview coming up with an athletic trainer!
3:15 - overview of total daily expenditure
6:24 - what happens when you diet or chronically under eat?
10:19 - what is reverse dieting?
10:58 - what's the point of reverse dieting?
13:07 - what about cardio?
13:30 - building phase vs reverse diet
14:50 - why do people still lose fat on them?
17:30 - why increase food incrementally?
18:14 - another reason people lose fat on rvs diets
20:00 - max allowable weight gain per week
21:35 - individual differences
22:35 - don't be discouraged if you don't lose on a reverse diet
23:15 - why should you still do one EVEN IF you want to lose fat?
27:51 - should everyone do it? who shouldn't?
32:13 - if you need help setting up your reverse diet
timestamps below!
apply for coaching: https://sydneytfitness.typeform.com/to/BHlTiYr3
follow me on insta: https://www.instagram.com/sydneytollett/
1:33 - updates
2:04 - what led you to choose a career in the health & fitness industry?
7:00 - the gap with conventional medicine / the "health" industry
9:00 - what do you do wen you are putting in so much work but not seeing any results?
15:07 - do you eat the same calories on your days off or back off a little bit while in a deficit?
18:42 - where to start with getting back into faith
25:29 - what's been my biggest struggle since getting back into my faith?
28:10 - can too much working out impact fat loss?
32:48 - final notes
Timestamps below!
Book a consult call for 1-1 coaching - https://calendly.com/sydneytfitness/consult
00:30 - life updates
2:00 - new coaching program
3:00 - intro to our topic today & what I see with clients
4:08 - the best free hack for your health
4:52 - why is sleep important/why should you care (inflammation, insulin sensitivity, repair of tissues, cortisol regulation, & much more)
12:52 - why you're making dieting harder on yourself from lack of good sleep
15:04 - what do we want for sleep (how many hours, etc)
16:44 - what impacts restful sleep
18:15 - what does the National Institute of Neurological Disorders say
19:16 - why our current culture sets us up for poor sleep
19:51 - what can we do to improve sleep
26:10 - why you need to support your circadian rhythm (& how)
31:29 - supplementation (links below)
core 21 - https://1stphorm.com/products/c-21/?a_aid=sydneytfitness
magnesium - https://amzn.to/3NGtvU7
l theanine - https://amzn.to/3MC9vAP
36:00 - final notes (review, rate, & share ilysm if you do!!!)
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
- fish oil - https://1stphorm.com/products/full-mega/?a_aid=sydneytfitness
- whey isolate - https://1stphorm.com/collections/post-workout/products/phormula-1/?a_aid=sydneytfitness
- vegan protein - https://1stphorm.com/products/vegan-power-pro/?a_aid=sydneytfitness
- collagen - https://1stphorm.com/products/collagen-with-dermaval/?a_aid=sydneytfitness
- greens -https://1stphorm.com/products/opti-greens-50/?a_aid=sydneytfitness
- vitamin D - https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=sydneytfitness
- creatine - https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=sydneytfitness
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
learn more about 1-1 coaching: https://www.sydneytfitness.com/fittolivecoaching
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
free shipping on 1st Phorm supplements: https://1stphorm.com/sydneytfitness
apply for 1-1 coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
find me on insta: https://www.instagram.com/sydneytollett
find me on tiktok: https://www.tiktok.com/@sydneytollett
Apply for 1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
Find me on insta --> www.instagram.com/sydneytollett
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
Apply for 1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
Find me on insta --> www.instagram.com/sydneytollett
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
4:34 - Do I just track alcohol as calories?
15:10 - What are some tips for biasing quads in a workout?
26:19 - Why does the scale drop in a reverse diet for some people?
Find me on insta --> www.instagram.com/sydneytollett
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
I am so excited to bring on the first every guest to the Fit to Live Podcast!
Emily is a long time best friend of mine who shares a pretty similar story to me! You guys are going to get so much value out of listening to this conversation. We talk a bit about our personal ED background, some turning points for us, and some advice we have learned from our struggles. We also have a chat about all things mental health and social media - comparison, purpose and more. This was a great conversation and I can't wait for you guys to listen!
Be sure to follow Emily on IG @em_balanced and shout us out with this episode if you got value from it.
Disclaimer: This episode is not intended to diagnose, treat, or cure any current eating disorder anyone may be dealing with. We hope it gives some inspiration but please seek out professional help if you are in this situation.
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
3:28 - Is it a bad workout if I don't sweat?
10:22 - Do I have to track macros to see progress?
21:10 - When regulating hormones, should fats be prioritized over carbs?
28:36 - What should cardio look like during maintenance vs. a cutting phase?
37:48 - If I don't have a ton of body fat to lose, can I just eat at maintenance and focus on recomp?
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
VOORAY code SYDNEY - https://www.vooray.com
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
TIME STAMPS BELOW!
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
2:30 - Should I add back calories burned on my fitness watch?
9:48 - How do I know if I had a good training session?
15:38 - How much weight should I use?
22:09 - Should I track foods cooked or raw?
28:10 - How do I know if I should reverse diet?
32:04 - HELP A GIRL OUT ;)
32:54 - Does it matter if I eat carbs before bed?
36:36 - How do I hit my protein goal? (plus general recommendations)
42:16 - Should I track my steps?
45:44 - Do I have to track macros to lose fat?
48:54 - Should I only eat as much as I burn during my workout in a day?
FREE REPLAY - worksop on metabolic adaptation & reverse dieting: https://www.sydneytfitness.com/may-2021-workshop
LEARN MORE about 1-1 Coaching: https://www.sydneytfitness.com/fittolivecoaching
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
FREE worksop on metabolic adaptation & reverse dieting: https://www.sydneytfitness.com/may-2021-workshop
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
The episode that inspired this was from the Evolve With Emily Show so definitely check that out too if this resonated with you! It impacted me greatly and I couldn't not share. This is also something I've been working on myself and with clients for a long time now so I felt called to make this for you guys. FIGHT FOR IT.
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
15 Invaluable Laws Of Growth: https://amzn.to/3fcqpaF
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com
1-1 Coaching: https://sydneytfitness.typeform.com/to/ts0cPaVV
1st Phorm free shipping: https://1stphorm.com/sydneytfitness
CURED code SYDNEY - https://www.curednutrition.com
NuEthix code SYDNEY - https://nuethix.com