Fitness That Fits: Recent Episodes
Kristine Rotzinger
Fitness That Fits was created by ACE Certified Personal Trainer and Functional Movement Specialist Kris Rotzinger to help people just like you make positive changes in their health and wellness. We know that there is no one size fits all approach to health and wellness and that's why we've made it our mission to empower others to find fitness that fits for them. No matter how big your goal or busy your schedule, you can do this! Support this podcast: https://anchor.fm/kristine-rotzinger/support
When it comes to habits, whether you’re trying to eat at least one vegetable with every meal or cut back on your TV time, the phrase “easier said than done” gets thrown around quite a bit. And with good reason! Our habits are deeply engrained in who we are, in some cases they can become completely involuntary acts or modes of behavior. Thus it stands to reason that any sort of change to our habits, breaking an old or establishing a new one, will be met with some resistance.
But you probably already knew that. If you’re like most people, you’re already well aware of the lengths to which we will go to self-sabotage even the healthiest of habits, anytime that habit tries to pushes you outside your comfort zone. That's why in today's episode, I'm breaking down the three most common reasons why you're not following through on the healthy habits you know you should to reach you goals and what you can do to break the cycle and stop self-sabotaging!
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The meal of breakfast stands apart from its peers, lunch, and dinner, in two unique ways. First and foremost, breakfast is the only meal to carry such strong social implications of certain foods. You hear breakfast and instantly think of foods like eggs, toast, bacon, or cereal. Search the internet and you’ll even encounter lively debates on whether these same foods are even acceptable later on in the day. (For the record, I’m team breakfast for dinner all the way.)
The second thing that stands out about breakfast is the often debated folk wisdom suggesting that breakfast is the most important meal of the day. Yet where did this assertion come from and, most importantly, is it even true? As a health and wellness coach, who specializes in helping women select and stick with healthy habits, I believe that it is, but the reason why might surprise you.
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Cultivating stronger mind-muscle connection is a powerful way to make the most of your workouts. Not only does this connection allow you to more effectively target a specific muscle, but your body will naturally recruit additional muscle fibers when benefiting more from this connection. Additionally, this type of awareness and concentration is key to preserving your quality of movement and ensuring that your workouts are helping, rather than harming your overall health and fitness. Learn how to unlock the secret "powers" of mind-muscle connection with these nine simple strategies and start making the most of your workouts!
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Fitness that fits means building workouts that challenge your body, not your schedule. Yet, common mistakes like the ones discussed in this week's episode could be wasting your time and keeping you from achieving your fitness goals! That's why today we're taking a closer look at three of the most popular butt-building exercises on the internet, common mistakes that most people are already making, and how to correct them to get back on track for some booty-ful results!
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Maybe you're feeling stuck or you're just not even sure where to get started, the truth is we all encounter barriers to our healthy habits at some point or another. Yet while certain obstacles can feel larger than life or beyond our control, the only thing that really holds us back from making progress are our own limiting beliefs. That's why in this episode I'm sharing the six most common barriers I see as a health and fitness coach and exactly how to start breaking through with simply mindset shifts. If you've ever told yourself that you don't have enough time, you don't know enough, or you just don't like exercise enough to see your goals through to the end, this episode is for you. Get ready to take back your journey and climb right over those barriers.
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There are three different types of macronutrients, carbohydrates, proteins, and fats, and we need all of them to maintain our health and balance our nutrition. Yet, as a nutrition coach, the one I almost always focus on first with new clients is protein. And with good reason! Our protein intake can affect everything from our mood to energy levels, muscle mass, hunger, and even how quickly we recover from injury and illness. In this episode, I'm shining the light on this versatile macronutrient and explain who can benefit from a high protein diet (the answer to which might surprise you), what types of protein are best to include in our diet, and finally, I'll discuss the three protein levels. This is a system I developed to help clients understand their current level of protein intake and apply level specific strategies to increase it and reap the benefits of a high protein diet.
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Tracking your workouts might not be the most glamorous task, but it can be a powerful habit especially as you work toward specific fitness goals like dereasing your body fat percentage or body weight to a certain number. When we commit to keeping a record of both our exercise efforts and our progress toward our goal, it increases our accountability, our focus, our commitment, and our motivation, all of which come together to make us that much more likely to not only reach but surpass our goals.
In this episode we’ll explore why tracking is such an effective habit to help move you toward your fitness goals. Additionally, we’ll outline what types of information you should be tracking and specific strategies to get started with.
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In this episode, we talk about how to choose healthy foods with confidence without overthinking or getting distracted by the details.
On the one hand, paying attention to things like sugar and protein content, even overall calories, can certainly help us be more informed consumers and better understand what we’re putting into our body. Yet, when we spend all this time zeroing in on the specific attributes of a food in order to classify it as being either healthy or not-healthy, we often forget that the value of the whole is larger than the sum of the parts.
Learn the importance of context when it comes to making healthy choices, along with a simply strategy to help you stay present and grounded when making nutritional decisions.
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In many ways, 2020 was a challenging year for all of us. But looking back on it all, I’m grateful for what this past year has taught me. Many of our routines and our norms may have crumbled down around us, but under that pile of rubble was an opportunity to adapt and to step into a stronger and more resilient version of ourselves for the new year. Whether we stepped or we were pushed, 2020 helped us to move outside of our comfort zones in an effort to develop new solutions in order to survive, even thrive in an ever-changing environment.
Through that adventure, I learned a lot and in this episode I share my six biggest takeaways from 2020 and how you can apply these lessons to remain resilient and show up consistently for your fitness in 2021 … no matter what new surprises this year has in store for us.
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I think to some degree we all secretly wish that there was one universally “best” diet out there. It would certainly simplify things, especially when it feels like you’re having to sift through mountains of conflicting nutrition information, constantly comparing your health and your journey to others, or feeling like you’re just working your way from one trend to the next and never really getting anywhere.
The truth, however, remains that good nutrition can take many different forms. And while there is not now, nor will there likely ever be a one-size-fits-all “best” diet solution for the masses, there is the best diet out there that is unique to you, your goals, and your lifestyle. So the question becomes, how can you discover your best diet? In this episode, we'll explore three questions to help you navigate nutritional trends and discover that diet!
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Did you know that less than 25% of new year's resolutions survive the first 30 days of the year? And even less, go on to be accomplished, but not for the reasons you might think. All too often we find ourselves wishing for change rather than working toward it, simply because we don't know what action is necessary. It's easy to get overwhelmed when we fail to realize that effective goal setting goes far beyond deciding on a desired outcome. That's why in this episode of Fitness That Fits we introduce a four-phase strategy for effective goal setting that will help you break the trend of broken resolutions and make 2021 your best year yet!
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Fitness That Fits is committed to helping you find ways to customize your healthy habits to fit your goals, your lifestyle, your available time, and yes - even your budget. That's why this episode looks at how to maximize your budget, while filling up on a healthful diet of delicious and nutritious foods. While many people still believe that healthy eating is an expensive habit to upkeep, the truth is by learning how to plan ahead, reduce waste, and shop smart any budget can accommodate a healthy lifestyle.
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All too often it can feel like our workouts are just another to do list item, something we should do, looming over us. Working out only because “we think that we “should” might still get the same results physically, but it’s a lot harder to stay consistent with because we start to mentally check-out. This is when workouts start to get boring, dull, repetitive.
Even when you know it would be good for you, the pressures of life can sometimes snuff out the motivation to get up and get moving. But it doesn’t have to be that way! These eight simple strategies will help you take back control of your workouts and see that every movement is an opportunity rather than a dreaded chore. Afterall, when we enjoy something, it’s easy to show up for it on a consistent basis and at the end of the day, consistency is what counts!
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Even though the holidays are one of my favorites times of the year, I’m still reminded that this time of year can easily pile on the stress - both to you and your waistline. And while there are a lot of articles out there on how to stay healthy during the holidays, but the truth is most of them aren’t very helpful! Everyone is ready to tell you to exercise, eat a variety of fruits and vegetables, manage your stress, get good sleep, etc. Don’t get me wrong, it’s all great advice - these are the very things I work with my clients on every day of the year. But that’s precisely the problem, none of this advice addresses the specific obstacles of the holiday season! Instead, it’s just reiterating the types of healthy habits we strive for all year long. That’s why today I’m bringing you seven specific strategies for staying sane this holiday season and balancing your health and wellness with the increased demand.
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Oftentimes, we avoid planning ahead for things like our workouts or our meals, because we already feel that we have too much on our plate. The mere thought of trying to factor more in can cause feelings of pressure and overwhelm that send us running for the hills. But learning to plan ahead is a valuable skill when it comes to changing your health and fitness. Whether you’re writing out a menu of nutritious meals for your week, scheduling time around meetings to get your workout in, or even choosing to get chores done in the morning because you know it’ll help you sleep better at night; in all cases the forethought and commitment to our goals that come from planning ahead allow us to set ourselves up for success. When we learn to plan ahead we're empowered to recognize our health as the necessity is it rather than treat it as a luxury to be achieved only after everything else is settled. That’s why, in this episode of Fitness That Fits, I’m bringing your 6 strategies to start planning without the pressure.
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Having your routine disrupted can make it feel like you are starting from scratch when it comes to your health and wellness goals. Whether your gym closed down, you’re learning to work from home or just trying to manage the added stress of our current situation - it can feel like it's harder now than ever before to stay on track. Luckily, you don't have to stay stuck in this rut! Join Coach Kris for this episode of Fitness That Fits as we explore what routine disruption is and how to overcome it by finding your new normal.
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For many people looking to change the way they look and feel by changing how they eat, meal plans can seem like the perfect solution. It can be enticing to simply be given the perfect recipe to reaching your goals. However, most meal plans only see the macronutrient needs - not the person behind them - and as a result can prove to be an overly complicated attempt at solving a very simple problem. In this episode, Coach Kris of Rotzinger Fitness, LLC takes a closer look at the problem with meal plan, explains why most people won't get the results they desire from a standard meal plan, and finally shares a proven and simplified strategy to nutrition change that truly works.
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