Fit For Life Radio: Recent Episodes
Gary Deagle & Will Shively
Gary and Will are coaches at Coastal Strength & Fitness in Newport News, VA... dedicated to helping others get fit for life.
'Fit For Life Radio' shares strategies to help overcome common exercise, eating, and lifestyle obstacles and roadblocks. Along with stories of busy men and women who are living healthy, fit, and happy lifestyles to help you do the same.
Join hosts Gary Deagle and Will Shively of Coastal Strength & Fitness in an inspiring Member Interview episode of Fit For Life Radio. This time, they sit down with the amazing Lindsay Spires—a dedicated client at Coastal Strength & Fitness since 2019, a full-time professional in the health industry, a loving mom, and a devoted wife.In this episode, titled "Member Spotlight: Lindsay Spires' Inspiring Journey to Strength and Health," Gary and Will dive deep into Lindsay's fitness journey and the incredible commitment she has shown. Despite her demanding schedule and lengthy commute to the gym, Lindsay has managed to make it to Coastal Strength & Fitness an average of three times a week, becoming the strongest and most fit she has ever been.Discover how Lindsay's goal-setting mindset, meticulous planning, and preparation have played a crucial role in her consistency at the gym. Explore how the unique program structure at Coastal Strength & Fitness, which provides workout plans and supportive coaches, has empowered Lindsay to focus solely on showing up and giving her best, without worrying about the rest.During the conversation, they also discuss Lindsay's remarkable achievement of being featured on the "frequent sweater board" for an impressive 24 consecutive months. This board recognizes members who have attended the gym at least 12 times per month, highlighting Lindsay's unwavering dedication and commitment.Moreover, Lindsay opens up about her personal health challenges and how she prioritizes self-care by making time for herself and embracing the benefits of resistance training. Alongside her professional and fitness endeavors, she also coaches her daughter's softball team—a testament to her exceptional multitasking abilities and determination.Get inspired by Lindsay's story of resilience, balance, and unwavering determination. Tune in to this episode to gain valuable insights into achieving consistency, setting goals, and prioritizing self-care amidst a busy life.Listen now to Lindsay Spires' incredible journey on Fit For Life Radio!
Join hosts Gary Deagle and Will Shively of Coastal Strength & Fitness and Fit For Life Radio in a conversation with Ben Lengel, a Coastal coach, NKT practitioner, and Pro Disc Golf athlete.In this episode, we delve into the world of Ben's multifaceted journey. We explore Ben's personal workout routine, where he shares valuable insights on how strength training not only complements his passion for Disc Golf but also supports his overall well-being. Discover how Ben rekindled his love for Disc Golf after a long hiatus and its profound impact on his life.As a NeuroKinetic Therapy (NKT) practitioner, Ben sheds light on the power of this innovative practice. Gain a deeper understanding of how NKT enhances movement patterns, promotes balance, and helps athletes optimize their performance.We also explore Ben's dietary approach, learning about his nutrition strategies to fuel his active lifestyle and maintain peak performance.Get an inside look at how Ben balances the various facets of his life. From being a dedicated coach at Coastal Strength & Fitness to fulfilling his roles as a loving husband, and stepdad, discover the secrets to his ability to find harmony and fulfillment in his pursuits.Whether you're a client at Coastal Strength & Fitness, fitness enthusiast, Disc Golf aficionado, or simply seeking inspiration for balancing work, life, and passion, this episode is sure to provide valuable insights and motivate you on your own journey toward a fit and fulfilled life.
In this episode, we discuss the relationship between exercise and sleep, and how this partnership is crucial to our health and longevity. We delve into the findings of a new study that aimed to quantify the cost of suboptimal sleep and exercise pairings. The study looked at self-reported exercise and sleep data from over 280,000 American adults and found that those who met both the recommended exercise and sleep guidelines had a 40% lower mortality risk. We also explore the relationship between sleep duration, exercise behavior, and mortality risk, and provide insights into how to ensure we keep this helpful cycle going.Thanks for listening!Whenever you're ready here are 3 ways we can help you: (1) Looking for a gym/trainer? Grab A Spot In Our Smart Start Month Trial!We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: https://fit.coastalfitnessva.com/28-day-smart-start(2) Want To Focus on Weight Loss? Our 1-on-1 Nutrition Coaching Program is OpenWe are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here: https://fit.coastalfitnessva.com/coastal-nutrition-program (3) Already have a gym, but want a workout plan to follow along? Check out our training appWe would have people move out the area of our gym, but still want a training program from us they could follow along at any gym. So we created our Coastal Crew training program. The 'Coastal Crew' is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time.Learn more and signup here: https://marketplace.trainheroic.com/workout-plan/team/jacked-and-tan2022-07-26%2011:02:25?attrib=560117-pod
In this episode, we are going to show you how to lose your first 10 pounds of body fat.In a world of crash diets, long cardio, and massive restriction, we are going to walk through a much more sustainable approach. And this approach will be solely focused on not just losing 10 pounds but losing 10 pounds of fat you can keep off.By focusing on the right habits, you increase your sustainability, improving your body and health in the long term.The problem is that most guides focus on extreme approaches for fast weight loss rather than helping you find an approach that you can stick with.10 pounds of fat loss you can keep off is better than 10 pounds lost as fast as possible.There will be zero quick fixes in this guide. Just proven strategies that help you get lasting fat loss.Thanks for listening! We also have a newsletter if you would like these topics in a written format. Subscribe here: https://mailchi.mp/37751fcdf76d/focused-fitness-newsletterWe also have a free Facebook group, sharing PDF versions along with a place to ask questions and get community support. Join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches break down peanut butter and its protein potential. Diving into commonly held myths along with the pros and cons of peanut butter on a fat loss diet. Thanks for listening! Whenever you're ready here are 3 ways we can help you: (1) Looking for a gym/trainer? Grab A Spot In Our Smart Start Month Trial!We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: https://fit.coastalfitnessva.com/28-day-smart-start(2) Want To Focus on Weight Loss? Our 1-on-1 Nutrition Coaching Program is OpenWe are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here: https://fit.coastalfitnessva.com/coastal-nutrition-program (3) Already have a gym, but want a workout plan to follow along? Check out our training appWe would have people move out the area of our gym, but still want a training program from us they could follow along at any gym. So we created our Coastal Crew training program. The 'Coastal Crew' is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time.Learn more and signup here: https://marketplace.trainheroic.com/workout-plan/team/jacked-and-tan2022-07-26%2011:02:25?attrib=560117-pod
In today's episode of Fit For Life Radio, the coaches answer a common question: Is eating more than 30 grams of protein at once a waste? The coaches go over where this idea or thought originated from and whether or not it is something you need to worry about. Thanks for listening! Whenever you're ready here are 3 ways we can help you: (1) Looking for a gym/trainer? Grab A Spot In Our Smart Start Month Trial!We are taking on a handful of new people in our unlimited access trial at our training gym in Newport News, VA... sign up here to claim a spot: https://fit.coastalfitnessva.com/28-day-smart-start(2) Want To Focus on Weight Loss? Our 1-on-1 Nutrition Coaching Program is OpenWe are taking on 5 people to help dial in your nutrition and shed those stubborn pounds. If you feel overwhelmed trying to figure out how to eat for your body, or maybe you need extra accountability with staying the course, then this program is for you! Get more details and apply here: https://fit.coastalfitnessva.com/coastal-nutrition-program (3) Already have a gym, but want a workout plan to follow along? Check out our training appWe would have people move out the area of our gym, but still want a training program from us they could follow along at any gym. So we created our Coastal Crew training program. The 'Coastal Crew' is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time.Learn more and signup here: https://marketplace.trainheroic.com/workout-plan/team/jacked-and-tan2022-07-26%2011:02:25?attrib=560117-email
In this week's episode, the coaches go over a recent study on "exercise snacks".Researchers tested variations of getting up and walking for 1 or 5 minutes every 30 or 60 minutes vs just sitting the entire time for 8 hours. They then tested the participant's blood pressure and blood sugar. The coaches go into detail on the findings and what it means for you. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, go over a recent study on the effects of exposure to daylight on sleep. We dig in with what the study found and what it means for you and how you can manage your light exposure to improve your sleep.Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches talk about the role periodization plays beyond the beginner stage in helping improve specific fitness/exercise goals. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches talk about strategies for maintaining your progress made without the need for meticulous calorie counting and tracking. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches go over tracking calories burned from exercise and why it is a bad idea, especially if you have the goal of weight loss. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches talk about a study at Penn State University, where researchers asked 186 women—who they classified with “overweight” or “obesity”—to rank the “foods you can’t resist and find hard to stop eating.” The foods that most frequently topped the participants’ lists:1. Ice cream2. Chips3. Chocolate4. Cookies5. PizzaThe scientists then had participants follow a 12-month weight loss program, and monitored their strategies for managing these “problem” foods. The result: Overall, the total avoidance of problematic foods—what you often see on “extreme” diets or “quick-fix” weight loss plans—wasn’t an effective strategy. So what did help? Limiting the portion sizes of problem foods—instead of giving them up altogether—was strongly related to weight loss. In fact, participants who used this strategy the most lost, on average, nearly double the weight as those who used it the least (15.8 pounds versus 8.3 pounds).To be sure, if some foods make you feel out of control, you may want to put some boundaries around them. That doesn’t mean you can never eat them.It just means you’re aware they may be a problem, and you’re going to be intentional about how and when you eat them. (A coach can help you with this.)Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches talk about expectations for fat loss, muscle gain, and strength.And more importantly, what are realistic expectations? We are thrown headlines and sold great promises...6 Pack in 6 Weeks!Lose 25 pounds in 25 days!We see things like this so much, we can be making great progress and actually feel frustrated. We hope to educate you by sharing exact realistic expectations and what it takes to achieve them. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
A new study came out from the University of Michigan looking at the correlation between a person's rate of aging, measured by DNAm, (which is how fast your cells are aging), and their strength, measured by a grip test. The coaches go over what the study found and what the main takeaways could be for you. Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
Coach Gary and Will talk about changes in the fitness industry over the last 20 years. What it was like as a trainer 18 years ago compared to now. The coaches dive into the pros and cons of all the information available now along with their thoughts on the best approach available now. We hope you find some helpful tips and thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, Gary and Will chat about how to have an efficient meal prep. They discuss the tradeoffs that need to be made, the equipment needed, and go over a detailed example that can prep a week's worth of food in 30 minutes of actual prep time. We hope you find some helpful tips and thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
Starting up with exercise many people have the goal of a flatter stomach. They don't care about bigger muscles or anything like that, they just want a tighter waist.And we are here to remind you why if that is your goal you need to make sure you are spending more time lifting and less time crunching. We know, we know... it feels counter intuitive. But, its the truth. Hear us out and give this week's episode a listen!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
To kick off the new year the coaches read through some lessons learned from clients in our recent nutrition challenge. The coaches found the feedback quite inspirational and know you will too after listening. Not only that, but they will also leave you with some key, simple, habits and takeaways you can implement. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
With the new year right around the corner, Gary and Will talk about one of the most popular resolutions, fat loss. The coaches dive into an analysis on the direct health benefits of fat loss and why it can be a worthy goal for you. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, Gary and Will look ahead to the new year and discuss an article on the top 3 fitness trends for 2023Surprisingly, they are getting better and rooted in our own strong beliefs. Don't miss this one as you plan for the new year.Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, Gary and Will answer a question written in via email... "Could you do a guide for when you're feeling sick?"So we did. :) We talk about if what you eat (or don't eat) makes a difference, and what you should do exercise-wise.The coaches also touch on what you can do to boost your immune system to help prevent getting sick before it starts. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, Gary and Will push back against the common thought process of judging a workout based on sweat, fatigue, and soreness. Doing so can be a big no-no based on what your goal is. The coaches talk about why establishing your goals is the essential first step and what expectations to have from there for a good workout.Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode Gary and Will discuss their Thanksgiving along with a study by Ott et al (PMID: 29378051) where participants were fed 1,000 calories over their maintenance every day for 7 days straight. The results may surprise you!Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
Do you fall in the camp of knowing or having a good idea of what to do regarding your health and body goals, but just not doing it?This is most people, and in today's episode, we talk about why that is the case and what you can do about it. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, we dive into a very interesting study done by the University of Montreal who was interested to find out: Do “very stressed out people” exhibit higher biomarkers of stress than those who are more “zen”?Essentially, how does being more psychologically stressed affect our physiological state/health? We break down the study and the results and share practical takeaways you may find interesting and helpful.Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
A common obstacle we hear from people is that the information they learn about losing weight is contradicting and confusing. And this is true. Because the reality is when you are focused on methods, different things can work and seem that way. The coaches go over why it is important to understand the principles and allow yourself room for error and experimentation so you can figure out the methods that work best for you. And also why it is important to guard against too much learning and information gathering and what to do instead. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this weeks episode the coaches go over 4 simple tips that can contribute to fat loss. We are not diving into very detailed or nuanced "exact" stuff or numbers, etc. in this episode. This little guide is meant to be simple and is based on 4 actions you can put into place immediately. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, recipes, meal templates, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, the coaches talk about all things recovery. After all, training itself doesn’t just create the positive adaptions to exercise. The rest between training periods is what actually improves our fitness.The coaches discuss common indicators to gauge if you are recovering along with why managing your recovery is so important.Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, the coaches talk about the importance of planning. While it is cliche, oftentimes, not planning is planning for failure. The default modern environment is set up for comfort and convenience and this works against our health, body, and fitness greatly. The coaches go over thoughts and tips on whey and how you could plan better. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode of the podcast the coaches go on a little rant about the 'food fear' the diet industry has created. Different misconceptions that extremely restrictive diets have created and ultimately make it harder for many to eat a well balanced diet. The coaches share their own experiences with some of these fears and how to navigate this confusing space. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
This week we are reviewing a recent study done by the National Cancer Institute in which they analyzed data from over 270,000 adults over 15 years. Ultimately coming to the conclusion that even relatively low amounts of physical activity significantly decreases risk of death from cancer, cardiovascular disease, and all causes compared to being sedentary.The coaches dig into the details and discuss why this is important for you. Making it even more important to get clear on your goals and priorities so you can best set up a consistent routine for your self to achieve your goals. Which is probably a lot less than you think, and in turn is much more sustainable and realistic than you may be thinking. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
This week we are discussing the topic of carbs and sleep. Many people are surprised to find out it is quite alright to eat some carbs in the evening, even if your goal is fat loss. We go into some of the mechanisms behind this and why eating some carbs before dinner could possibly help you with your sleep. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
Back this week with another episode on intermittent fasting!This is still one of the most asked about topics and in today's episode we dive into what intermittent fasting "is" and what it "isn't". It is easy to fall for miracle promises, and then we end up relying on it too much. Luckily it can be a great tool when we understand the mechanisms at play and how to best utilize it. Hopefully, we can simplify it for you and help it make sense so you can find the best approach for you. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, the coaches go over 3 common myths related to exercise that need to end along with the facts you need to know to get and stay strong and healthy. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
This week we look at research done by BYU in a Precision Nutrition Research review on weight gain in adulthood. They analyzed 10-year changes in body weight and came away with some interesting observations to discuss!Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode of Fit For Life Radio, we sit down with athlete Jason Wood. Jason is a US Army Veteran, dad, and men's mental health advocate who competes as an ultra runner. We sit down with Jason to talk about his journey over the last 20+ years from college football athlete to soldier to ultra runner. Jason shares the role fitness has played in his life throughout various stages both physically and mentally. We cover a spectrum of topics: - Military life- Dealing with depression- Therapy- Spartan races- Ultra Races- Being a dad- Diet- And causes that motivate him nowWe were inspired by listening to Jason share his story and know you will be as well. Thanks for listening! You can learn more about Jason over on his Instagram...IG: jfloydwoodhttps://www.instagram.com/jfloydwood/Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
We are back this week with a deep dive on the GOLO weight loss supplement & diet. The coaches had been seeing a ton of TV ads for a weight loss supplement called GOLO lately and knew they had to break it down for you. In this episode, the coaches break down the claims, pros, and cons of the product. They go into what compromises the GOLO weight loss supplement, if it works, and if it is worth it. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this weeks episode of Fit For Life Radio we sit down with our guest, John Bundy. John is the host of the Morning FUEL Podcast and he shares his story of a personal health crisis that helped him take action with his health and fitness. This scare led him to the weight room later in life, where he was surprised to find he could actually grow muscle! Listen as we talk with John about his exercise and eating habits as he juggles being an entrepreneur and family man. Thanks for listening! Learn more about John and his podcast: https://www.instagram.com/morningfuelpodcast/Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, the coaches talk about what to do if you feel like you are at a plateau with your body change goals. Most notably when someone takes up exercise and eating habits to embark on a goal of losing body fat and inches.The coaches talk about some common obstacles and share a couple solutions or changes to look into with your exercise and your eating. Thanks for listening! Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In this week's episode, Gary and Will discuss the "Military Diet". Someone brought it to our attention and we had never heard of it before. It has no connection to the military and we still are not sure why it is called that... Ultimately, it is a somewhat popular fad diet for quick and fast weight loss making the rounds on youtube and such. We go into why the diet may work for losing weight, what exactly it entails, and how you can take some principles it hits on and instead create your own method that will be much better and stand the test of time. Thanks for listening! Timestamps:0:25 - Intro1:30 - The Military Diet2:45 - Diet Structure7:45 - Day One Meals11:40 - Day Two Meals14:20 - Substitutions 17:40 - Day Three Meals20:30 - Takeaways and What We Would Change26:50 - Vegan Military DietJoin our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
This week the coaches talk about the difference between WEIGHT loss and FAT LOSS.Not only why it is important to understand the difference, but also how to go about ensuring as much fat loss as possible. Which is what most of us are after. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk with William Richards about his journey in the fitness industry and personal history with back pain. We went into how back pain started for him and how he has gotten to a point where he is pain-free and able to manage and maintain it. We dive into not only the physical components but also the mental. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadultsYou can learn more about Will here:Youtube: https://www.youtube.com/fitness4backpainInstagram: https://www.instagram.com/fitness4backpain/Download his free back pain guide: https://fitness4backpain.mykajabi.com/core-blueprint-lpFollow Gary:https://www.instagram.com/garydeagle/Follow Will:https://www.instagram.com/grillshively/Episode Timestamps:0:25 - Introduction3:20 - The Wills at ODU4:45 - William's History with Back Pain9:30 - Should We All Do the Big 3?13:07 - Balancing Pain and No Pain14:04 - Fear and Pain19:40 - Helping People Find Freedom in Daily Life25:40 - Fear-Avoidance Model32:25 - Information vs Implementation37:15 - Compromising on Social Media46:30 - Gary's Hat Confusion 48:10 - Watching Live Baseball55:00 - Comments on the Training Industry
The coaches talk about snacking while watching TV in this week's episode. Mindful snacking vs non-mindful. What to look at for. How to make it work on a fat loss diet. Their favorite TV-watching snacks and a ranking of various options. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk about the what & how much when it comes to exercise and improving our health & longevity. Gary & Will discuss the recommendations from the World Health Organization and 'The Physical Activity Guidelines For Americans' article abstract. Find out the appropriate and optimal exercise activities and amounts for health. The recommendations will surprise you and the reality is the majority of adults and adolescents DO NOT meet them. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk running with Pose Method running coach, Dexter Moore. Dexter talks about his journey from catching the running bug to developing his passion and coaching career with running. We talk about everything from shoes to foot strike and dive into some pitfalls to look out for mentally and physically. With the biggest bug-a-boo being running to lose weight and why that is a mindset worth avoiding. Thanks for listening!You can learn more and get in touch with Dexter on Instagram:https://www.instagram.com/coachdex_757Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk about why always striving for fat loss can hold you back. If you have some body fat you want to lose, do a fat loss phase, but realize it is just that.... a phase. And you eventually want to move to a maintenance/lifestyle phase that encourages eating more, focusing on getting stronger/performance, mood, sleep and other biomarkers. The coaches go over a strategy for not chasing fat loss year round, and some of the mental challenges that may arise. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk about how junk food can be healthy. That is right... You see, "healthy" is about more than just the physical. Other elements like mental, emotional, environmental, and more contribute to our health. And food can play a role in charging all these different elements. Listen as we discuss this nuanced topic and share our thoughts on his junk food can be healthy. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk about all things, Air Fryer. Are they worth using? Do they help with your fat loss journey? We cover the common questions about Air Fryers along with discussing our personal experiences with using an air fryer. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Join for free here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary & Will talk about the importance of planning ahead, especially when it comes to the goal of losing weight/fat. Operating out of a reactive place with your food and environments will leave you destined for failure. By bringing different levels of planning to your thoughts and actions (this can be daily and/or weekly) you set yourself up with a much better chance of success. Listen as we dive into some ideas and our own experiences with planning ahead. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out and join here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode Gary & Will talk about intermittent fasting. They break down the pros and cons of the strategy and how to figure out if it is a viable strategy for you. Thanks for listening!Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Gary and Will talk about how you can make healthy eating easier.
By creating small wins for things like saying no to the lunch pizza and eating our homemade meal...
And celebrating those small wins...
We can start getting dopamine hits from the good choices that we typically chase in the form of the highly palatable foods that provide us an easy quick fix.
The coaches go into examples of this and discuss their own experiences with this kind of "re-wiring".
Thanks for listening!
Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, the coaches review a study by scientists from the University of Alabama-Birmingham who were looking to test a hypothesis:
They posed there would be no difference in fat gain between people who added 300 calories of french fries to their daily diet for 30 days versus those who added 300 Calories of almonds.
We dig into the details of the study, what happened, and practical takeaways from it!
Thanks for listening!
Join our free Facebook community "Fat Loss Secrets For Busy Adults" for guides, giveaways, and more! Check it out here: https://www.facebook.com/groups/fatlosssecretsbusyadults
In today's episode, Will & Gary cover all things late-night snacking.
It is a common obstacle and roadblock for people to overcome...
Luckily there are a few different ways to approach it. Hopefully, you learn some new approaches and something that may be a solution for you!
Thanks for listening!
If you are interested in working with us, you can check us out locally in Newport News, VA at our gym OR online virtually with our Nutrition coaching program.
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In todays' episode, Will & Gary talk about all things protein powder.
Should you use protein supplements?
It is easy to feel overwhelmed since some of us may even be lured into thinking they are like some form of steroids or something!?
We are here to bust through all the myths and old tales.
Find out: - the truths - differences between dairy and vegan - best flavors - ways to use protein supplements - and what to look for if you do decide to purchase some.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:26 - Intro to Protein Shakes 1:10 - Are Protein Shakes Like Steroids? 2:40 - What is Protein? 3:45 - Complete Protein for Vegans 5:15 - Pros and Cons Of Shakes 7:05 - The Benefits of Smoothies 7:50 - Getting Enough Protein 9:05 - Mixing with Food 11:05 - Afraid of Getting Bulky? 15:00 - All Things Smoothie 20:05 - The Guys' Worst Protein Powders 23:40 - Best Protein Powders 31:00 - Favorite Protein Brands 32:20 - Whey Isolate vs Concentrate 33:40 - MLM Protein Rant
In todays' episode, Will & Gary go over convenient fruit & vegetable options you can try incorporating into your lifestyle.
Fruits and veggies can be tough for people because they tend to be more expensive and can go to waste.
Because of this many people just don't mess with them.
It doesn't have to be this way!
We are here to share some options that we have found to be more convenient & affordable.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In today's episode, we are talking about exercises. There are seemingly thousands of exercises in existence.
But, the reality is there are a few that stand the test of time and are the most efficient and effective for most of us.
The coaches discuss the 4 exercises they think are best and cover all your needs if you are looking to be as efficient as possible.
These are the exercises and tools that we find most everyone can learn to execute well and eventually load and work on progressing with!
We also factor in what equipment you have access to as that is a big factor as well for people.
Give it a listen and let us know some of your favorite exercises.
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In today's episode, Gary and Will dig into four lies we are all guilty of telling ourselves.
Often, we are our biggest roadblocks...
Shifting the way we "talk" to ourselves and getting real with our actions, priorities, and mindset is a major key to success with our health and fitness goals.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:23 - Intro 0:57 - The Blame Game 2:00 - Will's Email Inbox 3:55 - "I'll Wait for the Perfect Time to Start" 7:45 - Good Enough is Good Enough 10:15 - "I Can't Do It" 11:42 - When the Growth Mindset Dies 15:10 - "I'm Not as Good as ____" 18:15 - There's Always Someone Better 21:00 - We Gravitate to What We Excel At 24:20 - "I Don't Have Time" 27:38 - Examining Your Priorities 28:56 - Progress Over Perfection 30:30 - The Snowball Effect
This week on Fit For Life Radio we talk about how the fitness industry still struggles with being a "transaction of fatigue".
This leaves many programs and trainers operating out of fear that to get and keep business they need to make clients as tired and exhausted as possible every time and all the time.
This issue with this is it is actually NOT the best practice and what people need.
Especially for common goals like: - getting out of pain - losing body fat - having more energy - reducing stress - improving movement.
We discuss these issues in more detail, along with solutions and what kind of programming is ideal.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In todays' episode, Will & Gary go over convenient lean protein options you can try incorporating into your lifestyle.
Lean protein is hard to come across in our food environment today as most places prioritize flavor first, which means more calories.
This makes lean protein options harder to find, and typically requires more prep on our end.
Have no fear! We are here to share some options that can work on the go or in a bit more convenient fashion.
Hopefully, you get some useful ideas for today's episode.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: https://fit.coastalfitnessva.com/coastal-nutrition-diego
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:24 - Introduction to Convenient Proteins 2:55 - Liquid Proteins 7:05 - Canned Chicken 8:40 - Low Fat Dairy 11:50 - Pre/Shredded Chicken 13:09 - Frozen Chicken Strips 14:47 - Non-Chicken Breast Options 16:48 - Lean Vegan Options 26:00 - Gary and Will's Convenient Options
In todays' episode, Will & Gary sit down with Coastal Strength & Fitness nutrition coach, Diego Diaz.
They dive in on a book recently read by Greg McKeown titled, "Effortless" and how it relates to changing your nutrition and eating habits.
The coaches dive in to principles laid out in the book and how you can create strategies and mindsets around them to improve your likelihood for diet success.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching Work with Diego: https://fit.coastalfitnessva.com/coastal-nutrition-diego
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:24 - Introduction to Gary's Awful Spanish 3:30 - Effortless by Greg McKeown 5:20 - Make the Harder Things Easier 9:00 - Being Afraid When Things Are Easy 10:20 - Gary's Sweet Potatoes 14:30 - The Value of Saving Time 17:25 - Start with Imperfect Action 18:23 - Cutting Out Snacking 21:40 - Embrace the Small Failures 25:09 - Slow is Smooth, Smooth is Fast 33:00 - Prepping vs Picking Up Food 40:13 - Managing and Embracing Hunger 41:30 - Gary's Lessons Learned 47:08 - Principles vs Methods 49:12 - The Benefits of a Coach 52:20 - The Power of Figuring it Out on Your Own 55:00 - 3 Squirrels a Day 57:40 - You Have to Invest Up Front
In todays' episode, Will & Gary break down a Precision Nutrition Research insider discussing research on different phenotypes and the possible effect our genes have on if we gain weight easier or not.
We found the research very interesting and lay out some actionable steps based on the findings.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In todays' episode, Will & Gary talk about how easy it is to eliminate self-care first in times of overwhelm.
While this can be an easy quick fix to a time and stress problem, the reality is exercise and healthy eating help reduce our stress and contribute to us being our best...
So it is important to just dial back, but not eliminate our attention paid to our own self-care so that we can continue to be our best for our other priorities in life.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In today's episode, Gary and Will dig into priorities and complicated nuances about them.
A big key with this is taking a close look at our actions and not just our intentions.
It is easy to fall into the trap that we do prioritize our exercise and eating because we INTEND to.
But our actions tell another story.
Another common story we tell ourselves is that we CAN'T prioritize them because of other things, but if we dig deep enough this often is not the actual case.
Today's episode goes into the details of how we can shed light on our process of prioritizing and ways to improve it.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In today's episode, Gary and Will look at the history of diets and discuss popular fad diets of the past and today.
The coaches dive into why various ones can work and also could not work, depending on the individual.
They also dive into the perils of following any of these approaches for too long and what to do instead.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:00- Intro 1:15 - Cabbage and Urine Diet 3:05 - Tying Identity to Diet 4:00 - The Insulin Theory of Obesity 9:15 - Finding Your Method 11:51 - Arsenic Diet Pills 13:10 - The Tapeworm Diet 14:30 - Alli Diet Pills 15:40 - Reach for a Lucky Diet 18:15 - The Sleeping Beauty Diet 23:30 - The Blood Type Diet 27:00 - The Egg and Wine Diet 29:28 - The South Beach Diet 30:43 - The Lamb Chop and Pineapple Diet 34:30 - Marilyn Monroe's Diet
In today's episode, Gary and Will sit down with Amanda Ward, a licensed professional counselor and wellness coach.
We dig into the importance of personalizing your health and fitness journey with everything from your reason why to the amount of time and effort you have to give.
A big key in all this is taking smaller steps and avoiding the all-or-nothing mindset and approach. We did into some ideas of what this can look like.
You do not want to miss this episode.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Amanda's Website: https://www.awardinglife.com/
Amanda's Instagram: https://www.instagram.com/awardinglife/
Timestamps: 0:00 - Introduction 1:50 - Exercise for Losing Weight? 3:40 - What It Means to be Human 5:20 - Personalization of Exercise 8:38 - The 5 Whys 10:18 - Clarity Exercises 13:10 - Doing the Hard Mental Work Pays Off 14:40 - What is Stored Body Fat? 17:27 - Reframe Your Mindset Towards Exercise 18:50 - Your 'Why' Will Change 22:20 - "I'm Not a Workout Person" 23:40 - Exercise as We Age 25:18 - Golden Girls vs Sex in the City 27:55 - What's Right for Me Right Now? 30:36 - Autoregulation is an Advanced Technique 32:40 - Having an External Set of Eyes 34:20 - Being Kind to Yourself 36:20 - Gary's Clarity Word 38:40 - Emotions and the Nervous System 41:20 - Gut/Brain Connection 42:40 - The Milkshake Study 46:15 - Why It Gets Easier Over Time 50:37 - Having a Coach 53:27 - The Wrap-Up 54:15 - Feeling Satisfied With Your Day 55:15 - Start Small With One Thing 58:07 - Creating Experiences 1:01:10 - Putting Boundaries Around Habits and Experiences 1:03:05 - Gary and Will Feeding Their Dogs
In today's episode, Gary and Will talk about the "perfect time" mindset and why waiting for it normally leads to the 'nothing' side of all-or-nothing.
The alternative is doing something and focusing on smaller steps with your exercise and nutrition.
The coaches break down some habits and steps you can focus on making with your eating and exercise instead of waiting for the perfect time to get started with an all-or-nothing type approach.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In today's episode, the coaches discuss recent conversations with clients.
What to do when you are getting excited from seeing results...
Is "functional training" a thing?
Are there differences between different kinds of sugar?
We dig in on real-world scenarios with these topics and what they can mean for you.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:00 - Intro 1:40 - Client Conversations 2:16 - Taking It To the Next Level 3:52 - The Power of Consistency 5:30 - Finding Sustainability 7:00 - Make the Hard Things Easy 8:45 - The Exception in Sports 9:15 - Functional Training 11:28 - Juggling on a Bosu Ball 13:37 - Express Your Joint's Full Movement 15:00 - Working the Mirror Muscles 17:05 - Bulletproofing Your Body 18:53 - Is all sugar equal? 20:16 - Micronutrient Differences 22:02 - Different Types of Carbs 24:45 - Where Added Sugar Can Be Useful 27:50 - Maple Syrup on Pancakes
In today's episode, Gary and Will review a study done looking at the effect of sleep on weight loss.
You may have noticed your own quality of sleep and its effects on weight loss or gain and wondered what the actual reasons for this are.
The quality of our sleep has a direct correlation to our eating and exercise habits, and we go into detail on these behaviors.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:00 - Intro 1:45 - Sleep and Weight Loss Study 2:43 - Duration of Sleep and Hunger 4:45 - Sleep Health vs BMI 5:52 - Sleep Disturbances and Exercise 8:42 - Sleep and Weight Gain/Obesity 9:30 - Causation vs Correlation 11:05 - Sleep Statistics 12:55 - Sleep as a Keystone Habit 16:07 - The Act of Sleeping and Weight Loss 17:20 - Sleep and Brain/Heart Health 20:08 - Sleep Hygiene is Individual
In today's episode, we are joined by Robert J. David, PhD.
Robert is the author of the book, Supersized Lies. How myths about weight loss are keeping us fat - and the truth about what really works.
Robert holds an undergraduate degree from Princeton University, a master’s degree in public health from Emory University's Rollins School of Public Health, and a PhD in health policy from Brandeis University, where he was a Pew Foundation Fellow.
In this interview, we touch on the different myths of weight loss ranging from superfoods to exercise. We dig in not only on the myths but also on some practical solutions you can take action on.
We learned a lot chatting with Robert and know by the end of the interview you will have learned a lot and be in a great place to better tackle your health & fitness goals.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Robert David Links: Instagram: https://www.instagram.com/healthyskept/ Website: https://www.healthyskeptic.com/ Supersized Lies (book): https://www.amazon.com/gp/product/B09CZLRGCD/ref=dbs_a_def_rwt_bibl_vppi_i0
Timestamps: 0:00 - Introduction w/ Robert 1:37 - Robert's Background 3:37 - Finding What Works for You 4:22 - Journaling and Tracking 9:00 - The Negatives of Extreme Plans 11:37 - Exercise and Weight Loss Expectations 15:10 - The Value of Strength Training 16:46 - Villainizing Foods 18:30 - Food Marketing and Buzzwords 20:58 - Nuts vs Jelly Beans 21:30 - Food Environment 25:20 - Frustrations with News Media and Health 28:05 - Gary's Gripe with Avocados 31:14 - Magic Foods and Expectations 32:30 - Meal Timing and Intermittent Fasting 35:05 - When the Science is Overstated 38:00 - Helping People Reframe Their Minds 39:38 - Changing the Food Industry 41:04 - "Sugar Addiction" 43:00 - Deceptive Advertising 45:25 - Where to Find Roberts Books
In this episode, the coaches discuss how much weight one should use during their exercises.
It is a nuanced topic and one we see many people struggle with.
Luckily, some baseline recommendations for most people exist and by optimizing the weight you are lifting, the more efficient you make your workout.
Also, learn why the old adage... Light weights to tone and heavy weights to gain muscle are not true.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In this episode, Gary and Will talk about the good and the bad when it comes to cell phones.
It seems all we hear about is how they destroy all our efforts, but the reality is they are a big part of our everyday lives.
It is key to learn how to manage our "digital environment" to work in our favor.
The coaches go into different ideas, apps, and functions you can use to aid your fitness goals with the use of your cell phone.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:00 - Intro 2:15 - Gary and Google 2:51 - Tracking Phone Usage 4:00 - Digital Accountability 5:27 - Habits and Streaks 7:14 - Food and Workout Tracking 8:28 - Bedtime Settings 11:18 - Do Not Disturb Mode 13:35 - Phone Notifications and Apps 14:40 - Dog Crap App 16:00 - Gamify Steps
In this episode, Gary and Will talk about the spectrum of food processing.
Gary shares a story about cracking walnuts that started the thought experiment of thinking about where all our food "starts".
The coaches share multiple examples and stories with food and various types of processing and what it means for our relationship with food.
We think those working through their own nutritional environments and eating habits will find some useful strategies in today's episode.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Today's episode features a sit-down conversation with Coastal Strength & Fitness client, Ken Kelley.
Ken is a retired military veteran who found exercise and healthy eating later in life after a scare at the doctor's office.
Ken shares his journey of losing over 80 pounds and what works best for him.
The benefits he has found from finding a quality coaching program and environment that helps push him when needed while providing accountability and support outside the gym as well.
He dives into some great stores of his time in the military, and most importantly, shares his love of karaoke and we find out his go-to song.
Thanks for listening!
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Gary and Will are talking post-Thanksgiving mindset and strategy tips this week on Fit For Life Radio.
Sharing their own holiday experiences and ways to handle these indulgent times while still keeping in line with your health and fitness goals.
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Timestamps: 0:00 - Intro 0:20 - Coffee, Hoodies, and Hats 5:05 - Months of "Holiday" Eating 6:05 - Baseline Habits 8:35 - Gary and Will's Thanksgiving 18:10 - Sticking to Baseline Habits 20:00 - The Transition Back to "Normal" 22:30 - The Vacation Phenomenon 24:02 - We're Wired to Indulge 26:00 - You're Responsible For What You Eat 26:54 - Putting Individual Foods on a Pedestal 31:15 - McDonald's and Portion Control 33:24 - Gary's Gift Woes 34:00 - 4 Weeks Until Christmas
November is American Diabetes Month, a great time to highlight the link between exercise, diet, and the disease.
The coaches go over some recommendations from the American Diabetes Association, who say 30 million Americans have diabetes, the seventh leading cause of death in the United States.
The ADA says we can take steps to prevent type 2, the most common form by: “Staying at a healthy weight, eating well and being active. With these steps, you can stay healthier longer and lower your risk of diabetes.”
The coaches dig into exercise and diet tips and actionable steps you can take with your movement and eating, along with bringing awareness to diabetes month and their Big Step Up initiative:
The Big Step Up challenges us to move forward and strive for better health, no matter how small the step may be. Here’s what you can expect:
• Week 1 - Awareness • Week 2 - Detection • Week 3 - Management • Week 4 - Thriving
You can learn more at www.diabetes.org
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
In episode #104 we compare two on-the-go food options:
- A McDonald's Cheeseburger
- Lenny & Larrys Complete Cookie
The coaches discuss their various nutrition profiles and contents, along with the pros and cons of choosing one or the other in certain scenarios you may find yourself in.
Thanks to our sponsors:
Coastal Strength & Fitness: www.coastalfitnessva.com
Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Gary's Instagram: https://www.instagram.com/garydeagle
Will's Instagram: https://www.instagram.com/grillshively
Have you ever found yourself "searching" for motivation?
Or maybe even wondering if motivation is a myth?
Today's episode of Fit For Life Radio is all about motivation with our special guest, Dr. Pressley, assistant professor in the department of psychology and Teacher Preparation at Christopher Newport University.
We dive into a few different theories of motivation: -Control Value Theory - Expectancy Value Theory - Self-Determination Theory
We make sure to leave you with actionable tips and strategies you can use in your life to help harness motivation.
This is an episode you won't want to miss and we are excited to share with you.
Dr. Pressley received his Ph.D. in educational psychology from Florida State University and has a background in elementary education. He is currently an assistant professor in the department of psychology and Teacher Preparation. He currently serves the Center for Education Research and Policy at Christopher Newport University. His research focuses on teacher lives, development, and effectiveness.
You can reach Tim at: Timothy.pressley@cnu.edu 757-594-8090
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Timestamps: 0:00 - Intro 1:10 - Dr. Pressley Background 3:45 - The Reason for this Episode 5:10 - Does Motivation Exist? 6:10 - What is Motivation? 8:20 - Past Experiences with Exercise 9:48 - Playing Sports as Kids 10:40 - High vs Low Self Efficacy 12:35 - Relating to Other People 14:45 - Globo Gyms vs Group Fitness 15:50 - Self Determination 17:28 - People Don't Like Being Told What to Do 20:48 - Failure, Efficacy, and Hopelessness 22:55 - Valuing the Outcome 24:30 - Having a Larger Goal 26:00 - Setting Realistic Goals/Expectations 27:50 - What Motivates Tom Brady? 30:00 - Proving People Wrong 31:20 - Tim's Competitive Drive 33:50 - Having Control Over the Outcome 35:30 - Gary, Rogaine, and Control 38:03 - The Rock and His New Song 40:05 - Differences Between Mean and Women's Gym Motivation 42:20 - Delayed Gratification 43:45 - Halloween Candy 46:40 - Coaches and Accountability 49:20 - Intrinsic vs Extrinsic Motivation 52:00 - Extrinsic Motivators in School 54:30 - SOL Testing 55:28 - Podcasting and Intrinsic Motivation 58:00 Process vs Goals 60:40 - The Wrap-up
Halloween kicks off the unofficial start of the holiday season.
A season where many of us are guilty of shutting down our exercise and eating efforts.
But, instead of the all-or-nothing, on/off approach...
The coaches dig in on why it is so important to not hit the pause button and still keep your habits alive.
Check out today's episode for tips and thoughts on the issue and find out our favorite Halloween candy!
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Timestamps: 0:40 - The Holiday Season 1:55 - Shutting Down for the Holidays 3:30 - Holiday Weight Gain 4:00 - Turning the Dial 7:12 - Dieting on Holidays 10:00 - Eating Like You're on Vacation 10:45 - Leftovers 12:45 - Throwing Away Food 14:17 - Cheap-to-Produce Foods 15:20 - Plan Holidays Better 17:45 - Halloween Candy 19:41 - Gary and Will's Candy Preferences 23:20 - Top Halloween Candy 26:00 - Ultimate Sour Meal
It is key to realize that as we age muscle should become even more important to us.
All too often, we only value it in our 20s as something to help us look good and perform peak feats of fitness.
But, the reality is muscle is key for functioning... simple things like getting out of bed or off the floor.
In today's episode, we go into the importance of muscle as we age past 40 and why you should value it.
In today's episode we answer common fitness, diet, and health questions that can often be overlooked, yet still commonly asked.
What are the best habits for better posture?
What are the top 5 weight loss foods?
How can I lose belly fat?
What is the best way to increase cardiovascular endurance?
Some of the answers may be disappointing, but knowing these fundamentals is key to getting in the right mindset for long-term success.
Thanks for listening!
- We had some technical difficulties (forgetting to plug in my mic :) ) The volume/mic plug in improves at 7:30min mark.
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Wills Instagram: https://www.instagram.com/grillshively
Time Stamps: 2:20 - Best Habits for Better Posture 3:45 - Strength Training and Posture 4:50 - Shoes and Posture 5:30 - Posture is Fluid 7:10 - Daily Movement 8:07 - 5 Most Weight Loss Friendly Foods 9:00 - Thermic Effect of Protein 11:30 - Protein and Fiber 13:55 - Are Pomegranates Practical 15:40 - Can You Freeze Fat Off? 18:00 - Spot Reducing 19:30 - Best Time of Day to Workout 21:00 - Surgery is Scary 23:08 - Increasing Cardiovascular Endurance 27:00 - Should We Cut Out Sugar? 28:30 - Restricting and Bingeing 29:30 - Why Do We Call Them "Hot Dogs"? 32:50 - Meal Planning on $40/Week
In this episode, the coaches go into the differences in fitness goals and the tradeoffs between success outside the gym vs inside it.
Many people don't even start going to the gym because they may feel their goals are unworthy.
Surely wanting to simply feel and move better in your everyday life can't be worthy?
After all, all we see on social media are the highlights of some of the greatest feats of strength and fitness...
If we are not pursuing that, the gym can't possibly be worth it, no?
We are here to talk about why this is wrong and all the benefits to be gained by training for things outside the gym.
(And also why inside the gym stuff isn't "wrong" either and can be cool).
Thanks for listening!
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Wills Instagram: https://www.instagram.com/grillshively
Timestamps: 2:20 - Wanting Things to Be Better Outside Gym 2:35 - Lifting Sports and Their Risks 4:27 - Trade-offs 7:30 - Learning the Hard Way 10:05 - Self Worth and Lifting 11:00 - Enjoying the Process 12:30 -Maintaining Average Ability 15:40 - Weighing Priorities Inside vs Outside the Gym 17:10 - Motivators Outside the Gym 20:02 - Nobody Cares How Much You Lift 22:20 - Joe Roth: Episode 76 23:40 - How Group Training Has Influenced Our Views on Training 24:20 - The Vocal Minority 25:55 - Excitement and Working Out
We are coming at you with a listener Q&A in today's episode!
Topics included:
Diet changes for cardio-based training program vs strength-based training program.
How to approach fat loss when family may have non goal aligned foods and meals?
Joint friendly exercises and repetition ranges.
Value of 5 a day fruit and vegetable recommendations?
Our current workout routine...
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Timestamps: 2:17 - Diet Difference Between Cardio & Weights 3:45 - Nutrient Timing 6:18 - Fat Loss w/ Unsupportive Family 8:00 - Leave Wiggle Room for Dinner 9:00 - Lock It Up! 10:55 - Communication 14:38 - Joint Friendly Exercises 16:50 - Olympic Lift Alternatives 18:31 - Cardio Options 19:20 - Rep Ranges 23:00 - Gary's Current Workout Routine 25:50 - Benefits of Full Body Training 27:06 - Will's Current Workout Routine 29:05 - 5 Per Day Fruits and Veggies 31:48 - Individual Variability of Fiber Intake 33:01 - Fiber & Total Calories 34:57 - Seasonal Fruits and Veggies 36:35 - Blue Raspberry vs Blueberry
This week we go over a research review on Alcohol and it's possible health effects.
The research review is done by Precision Nutrition and looking at a bunch of different studies, instead of just one in isolation.
Covering topics: - What is considered moderate drinking? - Binge drinking - Does the type of alcohol make a difference? - Cancer - and more
Along with some takeaways and how alcohol can fit into a healthy lifestyle.
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Wills Instagram: https://www.instagram.com/grillshively
Timestamps: 1:55 - Alcohol and Health Intro 3:00 - Personal Drinking Habits 4:30 - Meta-Review 5:30 - Cliff Notes 7:46 - What is Moderate Drinking? 10:10 - Heavy/Binge Drinking 13:10 - Possible Heart Benefits 15:37 - Doubts About Health Benefits 16:00 - Negative Aspects of Alcohol 17:54 - Increased Cancer Risk 20:00 - Relative Risk Breakdown 24:58 - Alcohol and Breast Cancer 27:30 - Alcohol Before Bed 31:08 - Alcohol and Performance, Body Composition 34:18 - Door Dash 37:45 - Margaritas & Episode 69
The final part of our 3 part series on eating...
We go into detail on how the "what" we eat can affect things.
This is often where most people start a nutrition change, with strict "good" vs "bad" food lists and meal plans.
The coaches discuss the pros and cons of this approach, what to actually focus on eating, and how different types of food can also affect the "why" and "how" we eat.
Make sure you go back and listen to the previous two episodes to connect them all.
Thanks for listening!
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In part 2 of our 3 part series on eating, the coaches go into the "how" of eating.
The two big key topics on this subject are eating distracted and eating fast.
These actions have many downstream effects and can play a big role in one's outcomes.
They are so powerful, you can possibly just address the "how" and get the results you are looking for without even needing to address the "what" we eat.
Thanks for listening!
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Today's episode is the first part of a three-part series we are doing on why, how, and what we eat.
Most people only focus on the "what", chasing diets and methods that tend to only work for the short term.
This is because if we never address the "why" and "how" of eating, we will fail to create the habits we need for long-term success.
First up is the "why" and it is the most difficult of the three to address.
This is because our "why's" can be varied and also date back decades.
The coaches will be discussing everything from because we are hungry to stress eating to chasing dopamine and entertainment eating.
We hope you find this episode thought-provoking and helpful!
Today we are taking a deep dive into sleep and how to improve it.
We go beyond the standard "hacks" like brain dumps and a cold room (although still helpful).
The coaches talk about the fact that our sleep signals are really working on a 24-hour clock and the importance of how you start your day.
We outline simple, realistic habits and strategies you can start implementing today. Along with laying out what an ideal day would look like from start to finish for great sleep. With a beginner and advanced version.
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Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching
Website: bit.ly/coastal-nutrition-coaching
Social: Garys Instagram: https://www.instagram.com/garydeagle
Wills Instagram: https://www.instagram.com/grillshively
Timestamps: 1:58- Sleep Hygiene 3:35- Alcohol and Sleep Aids 4:55- Setting a Sleep Schedule 6:56- Circadian Rhythm 8:00- Sunlight for Your Eyes 12:08- Melatonin 15:50- Exercise and Sleep 17:45- Light Boxes 20:55- Alcohol and Caffeine 23:05- Optimal Sleep Temp 29:00- Getting Sunlight with a "Normal Job" 32:11- More on Light Boxes 36:09- Blue Light Blockers
We are coming at you with a listener Q&A in today's episode!
Topics included:
Training clients with insomnia.
Why can working out cause irritability and insomnia afterward?
Managing Recovery with newborns?
Phone apps & trackers, are they helpful or harmful?
How to get back to lifting after not going to the gym for a while...
How working out will boost your self-confidence make a positive impact in your life.
Fruit and vegetable recommendations.
Are some people more "injury-prone"?
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Wills Instagram: https://www.instagram.com/grillshively
Timestamps: 1:25- Training with Poor Sleep 6:05- Lifting and Irritability 11:30- Managing Recovery with Newborn 14:50- Eat The Rainbow? 20:40- Are some people Injury Prone? 26:35- Getting Back in the Gym After A Break 30:50- Mental Benefits of Exercise 36:00- Gary's Ideal Split 41:50- Phone Apps For Tracking
In this week's episode, Ben Lengel, Coastal Strength & Fitness Coach, and NKT Practitioner join us to chat all things feet.
From the health benefits of being barefoot and wearing flat, wide toe box minimalist shoes to when maybe more cushion and heel can be helpful...
We touch on it all.
You may be surprised to find out that it is quite possible that the reason something like your shoulder may hurt, could be due to your feet and shoe selection.
Don't miss this one!
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Ben's Instagram: https://www.instagram.com/benngel
The coaches dig into the endorphin boosting, stress reducing benefits of exercises and why daily movement should be a part of your life.
Thanks to our sponsors:
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Will and Gary go in on some common quick-fix approaches like waist trainers and extreme diets and why you are better off avoiding them.
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In a society where success seems to be judged by busyness and packed schedules, it is easy to neglect ourselves and become over-stressed, over-scheduled, and over-worked.
To the point where self-care seems impossible.
In episode 88 of Fit For Life Radio we are going to help you with strategies to actually help you get back to finding (and taking) time for yourself. So that you can be your best for those that matter the most.
Thanks to our sponsors:
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In today's diet world, keeping up with all the buzzwords and names can be quite overwhelming.
You may hear: vegan, vegetarian, plant-based...
What the what?!
In today's episode, the coaches break down the differences when it comes to plant-based eating and more importantly, how to do it well!
A vegan diet can also be soda and candy, so the name and plants only alone aren't going to cut it.
Listen to learn the spectrum of plant-based eating and how to find an approach that works best for you.
The coaches dive in on the controversial topic of meat consumption.
It is common to "not eat meat" to help with having a "healthy" diet, but the reality is many are missing out on a lot of nutrition and replacing their meat consumption with less nutritious food.
Will and Gary go over some of the nuanced pros and cons of the topic to help you decide if meat is a good fit for you and your healthy eating goals.
We sit down with current Coastal Strength & Fitness Intern and recent college graduate with a degree in dietetics, Julia MacMasters.
Julia shares her story with how she become interested and passionate about diet and exercise through her own struggles with her bodyweight and image.
Julia details her running career, mindset, and injuries that led her towards some struggles, but also was the catalyst to purpose and passion.
She digs in on exercise and eating strategies that have helped her along the way and also what excites her about her career.
We sit down with integrative health coach at Rooted In Nature, Madeline Klajnbart, to discuss all things Circadian Rhythm.
Madeline discusses just what the circadian rhythm is and how it can impact everything from your sleep to your mood.
The coaches go over why it is so important to address and practical steps you can take in your life to improve your circadian rhythms and reap the health benefits.
It is important to practice safe eating, which is why you want to be knowledgeable and aware when it comes to your food condiments.
They can actually make or break your goals!
Certain ones can actually be double or triple the calories of the actual food in our meal.
In episode #83, the coaches break down all the common options and leave you with a good plan of action for all things condiments.
Summertime also means a lot of socializing time.
BBQ's, beach and/or pool days, and everything in-between.
All of these typically involve lots of food.
In today's episode, we want to help you navigate these situations. Talking you through what we do personally along with various strategies that can help you out.
It is easy to feel like if we can not keep up our planned workout routine, we are doomed to lose all our "gainz".
This leads to all-or-nothing approaches.
The reality is that you would be surprised at how little amount of exercise can actually maintain our aerobic, strength, and muscle.
Armed with this knowledge you can feel much more confident and comfortable doing less when your fitness may have to take a back seat to other priorities in life.
In today's episode, we break down these exact "minimum effective doses" to maintain your progress.
We have all experienced it...
Something like Covid-19 can cause massive around-the-clock stress or simply a small trigger in your day can cause you to be stressed out.
We then resort to eating to handle it.
This then leads to an awful habit and response to stress.
Luckily there is something you can do about it!
Mainly, using and working on your cognitive flexibility.
The coaches dig in on the meaning of this fancy term, how you can improve yours, and even go through a little test to score your own.
Will and Gary go over the importance of structure with an exercise and eating program in today's episode.
They compare the differences of structure vs no structure when it comes to not just your workout routine, but also why structured support and accountability can be the difference between achieving your goals and overcoming your obstacles.
We all want to get the most out of everything we do.
So it seems natural that the more tired and exhausted we can make ourselves when we work out, the better...
Except this isn't actually the case.
Exhaustion leads to poor movement, recovery, and injuries, and burnout.
In this episode, Will and Gary go on a rant of sorts about training programs and workouts, and the main problems with the all-or-nothing approach to workouts.
They then dig into a proper approach to things and when and why all out workouts have their place.
On this episode of Fit For Life Radio, Gary and Will dig through the details of all things artificial sweeteners.
Do they make you gain weight? Do they have adverse health effects? Can the make you crave sugar?
Find out what the science says and if they can have a place in your diet.
In today's episode, we chat with a 4-year client of ours at Coastal Strength & Fitness, Joe Roth.
Joe is a working, 55-year-old dad, who is an avid runner and brand ambassador for Point 2 Running Company.
We talk about how incorporating strength training and small nutrition habits helped him lose 25 pounds of body fat and prevent injuries, which in turn led to a great increase in his running performance.
Joe also talks about his running training and some of the strategies he has landed on over the years that have had a big impact on him.
If you are an avid runner or want to get into the sport, this is an episode you don't want to miss.
When it comes to our health and fitness the focus is always on exercises, foods, supplements, etc.
But our biggest obstacle is often our own thoughts and beliefs.
Amanda Ward is a licensed professional counselor and wellness coach who has built her career on helping people understand this importance and help bring focus to who YOU ARE and create a life of peace, excellence, and balance in physical, mental and spiritual health.
If you want to learn how to bring awareness to your thoughts and help crack the code to reaching your goals, this is the episode for you.
Gary and Will dive into the hot trend of "intuitive eating". The coaches discuss what exactly it is, their own and clients experiences with it, and the pros and cons one faces with the approach.
They leave you with the best way to approach the strategy and/or if you should try it at all.
Gary and Will go over key factors and strategies included in people's lives that are able to lose weight and keep it off for years.
Due to popular demand, we present some strategies for dealing with menopause.
Kristen is back with Gary and Will to go over the basics of what is happening with menopause, and dig into physical and mental strategies one can use during menopause and even if you are years and years away.
Gary and Will go over what makes stress good or bad...
Realizing that we can not eliminate all stress and that different types of exercise can be good or bad, and actually contribute positively or negatively depending on the circumstances.
They leave you with different strategies to manage it all for better results.
Have you ever wondered what the heck body fat is even for? Why do we gain it? Can you have too little?
In today's episode, Gary and Will go over the basics of body fat and how storing fat is actually a superpower of sorts that kept us alive.
Hopefully understanding the basics shared in today's episode can help you have more calm and confidence with increases and decreases in body fat.
Gary and Will discuss how to manage your diet eating Mexican.
Mexican Restaurants are probably the most popular and common destination for most folks, and a lot of calorie damage can be done.
The coaches dig in on the menu and help you navigate your meal. Discussing what items to shy away from, swaps you can make, as well as what your best bet is.
In episode #68, Gary and Will analyze the menu at Chic-Fil-A and discuss the best options depending on your goals.
They dive into exact orders and some surprise options that you may not have realized.
Learning how to make fast food places work for you can be a convenient and sustainable way to living fit for life.
The coaches dig into the 'Minnesota Starvation Study' and break down the findings and what they mean for you.
Some interesting takeaways can be had in regards to the common myth of eating too little and gaining weight, along with the perils of losing weight too fast and by too drastic a calorie cut.
The coaches are able to come to some simple actionable conclusions they share that everyone can use to avoid the negatives of drastic weight loss.
Coach Kristen joins Gary & Will to discuss the menstrual cycle in relation to exercise and nutrition.
They take a deep dive into the different stages of the menstrual cycle and the best way to approach topics such as fat loss, and exercise performance.
Gary and will discuss the possible health benefits and drawbacks of all things coffee and caffeine.
Learn how it can help and hurt you depending on your genetics. Also, they will leave you with some actionable steps on the best strategies for fitting caffeine into your lifestyle.
Will and Gary discuss ultra-processed foods and their place in a healthy diet. They go over the pros and cons of them along with the likely "sweet spot" on how much to include in your diet.
Gary & Will talk about the complicated effects of stress and its relation to weight gain and obesity.
Gary and Will dive into a recent study the University of Oxford did on the effects of weighing yourself.
They go over the findings of the study along with practical takeaways and tips when it comes to the scale and weighing yourself.
Gary and Will discuss New Year, All-or-Nothing diet resolution pitfalls. They then dig into alternatives to this common approach that many find more successful.
Many men and women get tripped up figuring out how many reps to do in their resistance workouts.
In this episode, we break down different rep ranges, and what exactly to do.
Going into detail with the most common mistakes people make and how you can actually make more progress while being as efficient as possible with your time.
If you have ever wondered if you should do 5 reps or 10 reps or 20 reps...
This episode is for you.
Gary & Will dive into the topic of healthy eating and affordability. Breaking it down to see if it really is more expensive.
Along the way, they share strategies to help control the costs of healthy eating and shed light on how it can become expensive.
Gary & Will dig in on all things calorie calculator & calorie formula.
They discuss the merits of using these tools and the best approach to take when trying to decide.
Many of us end up using these trivial decisions to distract us from actually taking action and use them as another distraction from executing the basics.
If you catch your self doing this, you do not want to miss this episode.
In this episode, the guys single out stress eating and share some actions you can use to help overcome it. They explore addressing the root cause and bringing some awareness to your feelings. They also talk about learning lessons with chewing tobacco, replacing stress eating with productive habits like cleaning your house, walking five miles to the store, and being rewarded for being good as a kid.
In this episode, Gary and Will offer some tips on navigating the quarantine. They dig into the things we can/can't control and a good tactic for focusing on what we can control. They also talk about managing your at-home workouts and how to change your workouts if you have minimal equipment, as well as how quarantine has effected their eating.
Today, Gary and Will were itching for some normalcy while the Coronavirus has the gym temporarily shut down. They answered some questions about NEAT, how to make the most of your at-home workouts, some standards for health in regards to body measurements, emotional eating, and when they were at their heaviest weight. They also touched on meditation and their favorite protein powders/bars.
Headspace: https://www.headspace.com/
In this episode, Gary and Will explore so called "superfoods" and weigh the importance of these heavy hitters versus eating a balanced diet. They compare a few well known "superfoods" with their counterparts and figure out if they really are better.
In this episode, Gary and Will sit down with fellow coach, Diego Diaz and discuss how he stays lean while eating foods that he loves everyday, the trade-offs that come with it, getting prepped for a photo-shoot, and anything else you ever wanted to know about ice cream.
Gary and Will sit down with Bubba Hutchison. Bubba is a husband, dad, business owner, and real estate agent... aka a busy guy!
We get down to the core of what makes him so successful and driven. The coaches and Bubba cover a wide variety of topics like socializing, the importance of health and fitness as an "anchor" in life, Michael Vick and 757 sports, the importance of a routine, not being afraid to try new things, and how meditation changed his life.
Bubba is also quite the storyteller and shares some good ones.
The guys sit down with long-time client John Pina, owner of The Proper Barbershop in Newport News, VA to discuss staying consistent with your fitness when you make your own schedule and the appeal of the barbershop environment. They also discuss drinking, weight loss, and how long it takes to get through a six-pack.
In this episode, Gary and Will rant about "protein" cookies and redbox before diving into the topic at hand: Doing too much. They explore their first-hand experience with adjusting clients' activity levels when weight loss has stalled to kick start the fat loss process again.
Gary and Will sit down with long-time client, Shannon Edwards. Shannon is a wife, mom, and owns her own business, Coastal Virginia Real Estate.
We discuss how she manages her 'fit for life' lifestyle and has learned to be calm among the chaos. She shares how she navigates the world of real estate, working out, and spending time with her family.
Gary and Will sit down with our resident Yoga instructor, Jillian, and discuss life after pregnancy and adjusting to training & eating with a new baby. We touch on her "athletic" history, dancing, how she wound up instructing yoga, and how being pregnant helped her to be a better coach.
In this episode, Gary and Will discuss the trouble with needing a training destination or goal in order to workout, and how to change your mindset/expectation with your training. They also touch on tooth hygiene, essential oils, and Gary's worst gym experience of all time.
Coach Will & Gary are back for the new year. They dish on the new year mindset and share their thoughts on "wanna-be" foods and what to expect with the podcast this year.
Gary and Will discuss what is realistic when it comes to our expectations and situations with fitness goals.
In this episode, Gary and Will discuss how to deal with what can be a positive or a major roadblock when it comes to trying to change...
Your friends and family.
The coaches talk about a few scenarios and strategies for dealing with negativity and resistance.
Coach Gary and Will go through some listener questions in today's episode of Fit For Life Radio.
The questions all tied together nicely as they are some what related. The coaches dive in on all things carbs, the basics of fat loss, and the key to creating habits that last.
Gary and Will talk about why it is important to embrace the hard and slow approach when it comes to weight loss and fitness.
Gary and Will talk about how easy it is to fall in the trap of consuming more information. We feel good about gathering and learning, but create a habit of avoiding taking action.
Listen and find out why it is important to take more action and why the real key to success is tracking and adjusting.
Gary and Will discuss the common roadblock of not being able to lose weight (or even gaining it) even when we feel like we dont even each much food.
The coaches share what is actually going on and how to overcome it.
Gary & Will discuss the idea of reducing fat from specific body parts - the idea behind it, if it is possible, and what to focus on and strategies you can to lose fat.
In this episode, Gary and Will talk about diets, and the fact that the "best" one for you probably isn't the fad one your friends are trying. The coaches discuss the principles of why any 'diet' does and can work, along with how to apply those principles to make your own best diet.
In this episode of 'Fit For Life Radio' we chat with coach and in-house pregnancy expert, Kristen Harris.
We cover nutrition, exercise, and mindset in relation to pregnancy. Giving tips on the process and letting you know why a lot of the worry about details is doing more harm than good.
Thanks for listening!
In this episode of 'Fit For Life Radio,' we sit down with entrepreneur, bodybuilder, and all-around great guy, D'Shawn Wright.
We learn everything from the right mindset for success to the tradeoffs necessary in getting the body you desire and the business of your dreams.
Not only will you get tips you can apply in your life today, but you will also get a ton of inspiration from hearing "D's" story, his positivity, and relentless action taking.
Thanks for listening!
In this episode Coach Gary and Will help set your mind at ease when it comes to daily weight changes and fluctuations.
The coaches go over why it happens, what causes them, and if you should be concerned. Along with some simple actions to take and how to best track your body weight.
Thanks for listening!
This episode of 'Fit For Life Radio' is about how to deal with “failing”. Coach Gary and Ben go over why failing is not what it seems and is actually essential to succeeding.
Thanks for listening!
We are back! Coach Gary had a cross-country trip from California to Virginia and Coach Will and he discusses some food travel tips and tactics.
Thanks for listening!
Today’s podcast is a response to a common "struggle" we hear people mention...
Not being motivated to workout everyday.
The coaches dish on thoughts, experiences, and a key tip to shape the right mindset and approach for long term success.
Thanks for listening!
Today’s podcast contains a discussion on the slippery, secret obstacle we all face: distraction.
The coaches give tips and discuss the details of dealing with distraction when it comes to living a fit life in an increasingly distracting world.
Thanks for listening!
Today’s podcast is about the importance of “maintenance” — while seemingly non-important and easy on the surface... many people find once their goal is achieved, maintaining it is often the hardest part.
The coaches dig in on the mental and physical benefits of having maintenance phases to help along the fat loss process. Along with learning to shift your mindset to be proud of maintaining.
Thanks for listening!
Today’s podcast is all about lean protein, how it compares to other choices, and why it’s a difference maker — especially if you are trying to lose fat.
In today's episode, we sit down with Coastal Strength & Fitness client, Bryan Daniels. On the surface, Bryan has a great success story of losing 60 pounds and changing his lifestyle. But, like every success story, this does not come without struggles and setbacks.
We dive deep into those ups and downs from quitting the gym, getting injured, the slippery slope of comparing yourself to others, and more...
Thanks for listening!
In today’s podcast, we sit down with Forrest Cory. He played pro baseball in the Arizona Diamondbacks organization before transitioning to the "real world". Our chat with him talks about the struggles of making that transition in regards to fitness and training. Also, how he fills that competitive void and found a balance between having a family, career and staying active and fit. We also dig into different types of gyms and the future of the fitness industry.
Thanks for listening!
Today’s podcast reveals a food secret that will set you free from guilt and explains exactly why no one single food is bad or should be off limits. But... why some foods should be favored a majority of the time.
Thanks for listening!
In today’s podcast, we sit down with Coastal Strength & Fitness client Herb Estrella and in our chat reveal an often overlooked benefit to exercise that explains exactly why you need to carve out the time for it. We also dive into some nutrition strategies and juggling the fit life with parenthood.
Thanks for listening!
In today's podcast, the coaches give advice on the importance of proper movement, how we lose it, and how we can improve it.
Thanks for listening!
Today's podcast is up and packed full of goodness. The coaches sit down with Coastal Strength & Fitness client, Elizabeth Webb.
Elizabeth has completely transformed her body and mind through working on her movement and nutrition habits. Of course, this did not just happen overnight and seamlessly.
We dig in with Elizabeth on the obstacles and roadblocks that made up the majority of her journey. She also brings attention to the essential nutrition strategies and factors that were the turning point for her and enabled her success. If you are someone who is exercising a ton, but not seeing the body change you would like, this episode is a must listen.
Thanks for listening!
The latest podcast is up, and you better have your tissue box nearby. The coaches sit down with Coastal Strength & Fitness client, Carmen Sauceda Hall.
Carmen recently hit a personal milestone of losing 100 pounds. She hold's nothing back on the podcast and digs in on the physical, mental, and emotional setbacks she had to overcome during her journey. On the bright side, Carmen talks about all the benefits of her success that she never expected and went way beyond pounds lost. If you are searching for purpose, you will find it in this episode.
Thanks for listening.
In today's podcast coach Will and Gary let anyone who has struggled to lose body fat in on a piece of important, super-secret advice.
Thanks for listening!
The newest podcast is up online. It’s about a secret we learned over the years from working with clients about how the search for “motivation” becomes a negative habit that causes the yo-yo-ing many of us experience. The coaches go into detail about this motivation loop and what to do about it.
Thanks for listening!
In today's podcast, the coaches eagerly discuss diet soda, explain the importance of looking at food choices based on your goals, how being mindful can reduce stress, and why there is such thing as too much of a good thing. Also, heroin and John Mayer make an appearance.
Thanks for listening!
Today’s podcast is about the importance of more than the weight we lift when it comes to working out. While weight lifted is an important factor, it should never be at the expense of form. I dive into this topic with Certified Trainer and M.A.T specialist, James Balazs. James is a trainer in Santa Monica with more than 10 years of experience.
Thanks for listening!
In this episode of 'Fit For Life Radio' podcast, Gary, Will & Ben discuss the ins & outs of supplements. The coaches provide insight to the following questions:
-What are the pros & cons of a pre workout stimulant type supplement?
-What are the essential supplements worth taking?
-How do we know if a supplement is a good or bad quality?
-Why is it so important to understand the main purpose of a supplement?
In this episode of 'Fit For Life Radio' podcast, Will & Ben interrogate Gary on his picky eating past as they answer the following questions:
-How do you get past being a picky eater?
-What are some tips and tricks to eating different foods?
-How do I find a balance between only truly enjoying a few foods and reaching my health & fitness goals?
- Why is it so important to find YOUR OWN favorite foods?
In this episode of 'Fit For Life Radio' podcast, Gary, Will & Ben share specific ideas for simple behavior goals one can focus on to help reach their health and fitness goals in 2018.
In this episode of 'Fit For Life Radio' podcast, Gary, Will & Ben chop it up about Ben's frisbee golf career, the new Coastal Strength & Fitness and dive into a key topic:
-How your environments effect your behaviors.
In this episode of 'Fit For Life Radio' podcast, Gary, Will & Ben speak with Lindsey Oro, Sports Psychology Consultant and Coastal Strength & Fitness client and they discuss the following:
-Why is mindset so important when it comes to attempting anything?
-What were your key habits to achieving your health & fitness goals?
-What differed from when you were struggling to get any results to when things started clicking for you?
-Why is having a growth mindset instead of a fixed mindset so important?
-How do I become more 'growth' minded?
-Why is it important to be more process focused vs outcome focused?
In this episode of 'Fit For Life Radio' podcast, Gary, Will & Ben speak with Matt Knox, Military and family man, in Northern Virginia, and they discuss the following:
-What is the best cupcake? -What started your fitness journey? -Being in the Military, how do you manage the balance of training to be fit and pain-free, yet able to perform at a high level and pass mandatory physical tests? -How have things changed from being single and only career focused to married with kids? -What are the key habits that have enabled you to be consistent over the last decade plus?
If you’d like to comment on the podcast, you can leave a review on iTunes. Not only do we read every review, but positive reviews also help our simple-consistent fitness message reach more people.
Want to connect and have questions? Send an email to contact@coastalfitnessva.com. You can also hit us up on Instagram:
Gary : @garydeagle Will: @willshive Ben: @benngel
Have you ever lost some weight only to not really have the 'look' you imagined at your new bodyweight?
This is normally due to a lack of muscle which can be from never having much (thanks, chronic cardio!) or from losing a bunch in the dieting process (thanks, crash dieting!)
In today's podcast, the coaches dig in on some client and listener questions. Everything from what is the most optimal workout frequency for "gainz" to losing a bunch of weight but still having body fat where you don't want it.
Check it out and as always, if you have a question of your own you want to be answered in the podcast email it to contact@coastalfitnessva.com.
Listen as we discuss:
-The coaches talk about Thanksgiving plans and their favorite food -What is the optimal workout frequency for "gainz" -The lifestyle factors that can make it different for many -The difference between 'active' and 'sedentary' recovery -How to choose and know which is best for you -What to do when you hit your weight loss goal but still have fat you want to lose -The importance of understanding body composition (lean mass vs fat mass) -Why not losing weight in the beginning can be a good thing -The best "play" to win the long-term "game" aka where your workout focus should be to get and stay lean for life -How to handle a plateau after making some progress -Why it is important to learn to view plateau's as positive and necessary -The key trick to making that mindset shift -Ben's song of the week
Watching shows like 'The Biggest Loser' and then down the road reading about how everyone gains the weight back and ends up worse off than before can be disheartening...
The good news is, losing a ton of body fat AND keeping it off is possible. The problem is it just takes a less extreme approach that doesn't sell well on tv and in the magazines. It truly takes changing your lifestyle but most importantly replacing it with one that is sustainable and you can actually live with.
In today's podcast coach Gary and Will chat with CEO of Stay Roasted Andrew Vaught, who has done just that. We were lucky enough to meet Andrew years ago in an online fitness community and have since then got to hang out a bunch and become friends.
Andrew dives into everything from the actual workouts, the 'fun' beginnings of losing weight, and the not so fun plateaus and mental barriers that came along the journey. From being overweight to walking around with a 6 pack and everything in-between, Andrew gives you amazing insight on it all.
Listen as we discuss:
-Andrew boosts our ego -Growing up in Memphis as the 'overweight kid' -The simple, small changes that started his weight loss journey -How Andrew fell in love with the journey -What makes the struggle so difficult in the beginning? -The roll positive & negative feedback from friends and co-workers played -Did Andrew almost fight over not eating someone's cookies?! -The exercise that went along with the weight loss -Realizing what the #1 factor was for his fat loss -The importance of trusting your coach/expert -Why it is okay to have a coach and ask for help -Getting the confidence to do Stand Up Comedy -Andrews struggle with 'maintaining' his results -The big negative he realized when he trained for a physique competition and got his leanest -Andrews #1 hobby: food. :) -Our favorite coffee -Stay Roasted, Andrews amazing coffee company
One of the biggest challenges when it comes to training to be fit for life is staying focused when you don't have some grand event or sport.
We chat with former intern and coach, Patrick Burns, on this very subject. Patrick was a college soccer player who worked out and trained his entire life for the sport. Now, since he is graduated and his competitive soccer career is over he found himself at a crossroads.
Listen as we discuss how he handled that transition, along with moving from Virginia to Miami, Florida. Patrick also talks about working with his clients at a big fancy gym in Miami and some of the strategies he uses with clients aiming to look and feel their best.
Listen as we discuss:
-Big city life -Transitioning from college to the 'real world' -When Patrick realized he didn't have anything to specifically train for -The culture shock difference from Virginia to Miami -Why it is okay to train for maintenance -Why you can't train for absolute strength forever -The importance of social media as a trainer -What is Patrick's spirit animal? -Reflecting on his time at Coastal Strength & Fitness -Ben's song of the week
Have you ever struggled with eating disorders or found yourself in a dark place where change felt impossible?
We have a deep, inspiring story with coach Diego Diaz in episode #8 of Fit For Life Radio this week. Diego is a coach at Coastal Strength & Fitness who used to struggle with being overweight, which lead to an extreme eating disorder and landed him at a rehab facility for 6 months.
Listen as Diego shares his story, how he turned things around, and his tips for keeping the balance now that he has found success.
Listen as we discuss:
-Diego's health scare that landed him in rehab for 6 months -What he had to do in rehab -The main thing they try to figure out to help patients -His biggest challenges transitioning from rehab to the real world -The key to balancing his eating now without emotions -What you must learn to have a healthy relationship with food -Does Diego ever regret going through his eating disorder? -Coach Wills thoughts on Diego in the present day -Key lessons Diego has learned in his first year as a coach -Why it is important not to accept the first answer from a client -The importance of patience as a coach -Ben's song of the week -The gyms new location
Do you feel like every day is just an out of control mess and the world is working against you and your health & fitness goals?
Then you will want to check out episode #7 of Fit For Life Radio as we chat with our guest Madeline Klajnbart. She is a mom of twin boys and in the past was a military wife dealing with plenty of moving around the country. Madeline has always been dedicated to living a lean, healthy lifestyle and making it work no matter the circumstance. Her experiences through the transitions of life make for a great interview and provide a ton of great tips!
Listen as we discuss:
-How to pronounce Madeline's last name... Klajnbart -Coach Gary is a twin?! -The challenge with moving and starting from scratch each time -When she fell in love with group style training and why -Stroller Boot Camp??!! (Does Coach Ben have a new future?) -The importance of giving yourself grace with your nutrition during life changes -How Madeline balances flexibility and making good decisions -The power of having a supportive significant other -How she handles 'The Struggle' of eating your kids leftovers -The key rule Madeline makes for herself -The importance of preparation and being prepared -Is Coach Ben pregnant? -Why you are normal for having no self control -Madeline's kids love healthy food... her tips for getting to this point -Fad diet dogma and how to not fall for the traps -The importance of finding what works for YOU -Will's slow transition to liking Country music -Ben's song of the week
On episode #6 of Fit For Life Radio, we are excited to sit down with mom, wife, and fellow Coastal Strength & Fitness coach, Kristen Harris. She trained one on one back in the day with Gary and now is a busy mom & wife who also started working as a coach. Kristen shares some of her experiences with getting in the best shape of her life, then getting pregnant... only to eventually get back into even better shape post-baby!
We also dive into her current lifestyle and how she likes to balance things with fitness and fun. As well as how her transition into working with clients and the challenges of becoming a coach.
Topics include:
-The coaches favorite performances from Austin City Limits
-Kristen's experience with having a trainer
-The key differences between 1-on-1 vs group training
-The priority shifts that come with becoming a mom
-Fitness goals: the importance of making a decision and being happy with it
-Kristen's key tip to making her love for beer fit in her lifestyle
-The parts about being a coach that Kristen loves
-How learning to be a great coach in small steps translates to learning to be fit for life
-The most important factor for Will's job security
-The tactic that worked well for clients with our most recent transformation challenge
-Ben AND Will's song of the week
On episode #5 of Fit For Life Radio, the coaches are in Austin, Texas and start to fall apart in the 'after hours'. Luckily they get in a great discussion on their biggest struggle with wanting to workout at all. Also, Coach Ben geeks out on a question about psoas tightness. The bourbon and vodka continue to flow and the show slowly morphs to pure entertainment and deep discussion... :)
Topics include:
-White bread & BBQ -When waiting in line for BBQ goes wrong -Stories of when we didn't want to workout -What to do to avoid psoas tightness -Kill, Marry, Fork... -3-6-Mafia interlude -Thoughts on The Office & Seinfeld -Ben's song of the week
On episode #4 of Fit For Life Radio, the coaches are in Austin, Texas and decided to go in on an 'After-Hours' edition. With the help of some alcoholic beverages for extra clarity, they will be addressing hot topics. The coaches will cover intermittent fasting, quality of repetitions, training vs straining, and more.
Topics include:
-What is the best middle name for William -Thoughts on Texas brisket and banana pudding -Podcasting and sipping beverage choices -Thoughts on intermittent fasting -Each coaches personal experience with intermittent fasting -The importance of QUALITY repetitions -Why slower can be better -The important difference of training vs straining -Tips for balance in your training -Why you need to know what your training for -The specific things the coaches train for -Find out if Coach Will and Ben can keep up with Gary on hikes. -Bens song of the week
On episode #3 of Fit For Life Radio, the coaches are answering client questions that are commonly pondered. They get into topics on how to handle drinking with friends, running, and the fear-mongering of the poor carrot.
Topics include: -What did Ben learn from his trip to Canada? -Tactics for handling eating & drinking with friends -How to prepare yourself for running -The biggest culprit of running injuries -"Can" you eat carrots? -Where does Gary draw the line with ice cream flavors?
On episode #2 of Fit For Life Radio, we are going to dive into things with our guest Kim Holloway.
Kim is a full-time working wife and mother of one who has lost over 60 pounds.
The coaches get into topics focusing on the plateaus of weight loss, the perils of doing too much and losing focus, as well as the importance of consistency vs intensity.
Thank you for listening to the first episode of Fit For Life Radio. Gary, Will, and Ben share a small introduction and touch on their training approach, why having clear priorities is important, and struggles with eating beyond "full".