The Fit Parent Project: Recent Episodes
Austin Prechtel
The Fit Parent Project was created specifically to focus on the idea of parents getting the self-care they deserve through health and fitness sustainably so they can live the life they want not the life they’re settling for. Getting in shape is a challenge in and of itself. Let alone trying to get in shape during the highs, the lows, and the chaos of parenthood. Especially when between the guilt and the stress alone that kids just feel like they add a whole other dimension to even the simplest of tasks. Sometimes it feels impossible when all you hear is “we all have the same 24hrs in the day” when our 24 hours looks so much different than those without kids. It can be done though, is it harder? Absolutely. Is it worth it? Absolutely. And as parents, we often put ourselves on the backburner because we feel like that makes us better parents to the alternative. When in reality, the truth is, that self-care isn’t selfish. I’ve helped hundreds of parents get away from the unsustainable fad diet and exercise culture and create customized plans that are maintainable long-term and in this podcast, I’d like to share some of my best tips, tricks, and information that you can apply to your own journey and life! Each podcast episode is filled with action steps and mindset shifts dedicated to the idea that parenthood doesn’t have to be martyrdom and that we need to fill our own cups to be the best parents we can be. Stop saying you can’t and start listening to how you CAN by listening to The Fit Parent Project.
Let's talk about self-responsibility and the level of proactiveness you need to actually reach your goals and overcome adversity!
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Adversity will never stop being a part of our lives, so how do we handle it? In this episode, I break down the importance of overcoming adversity and how I'm dealing with the adversity I've been feeling for the past 24hrs.
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We are turning the inconvenience of childcare being shut down and bringing back our very special guest, my son Finn! In this episode, we talk about our gym time on the weekends together and why it's important for the family to be a parent on a health and fitness journey because of the impact we have on our loved ones.
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You just crushed a workout and you're feeling amazing the day of! But looming in the days ahead is something every lifter goes through at some point in their journey (a lot honestly). This thing is DOMS. In this episode, I discuss the right way to handle them and what NOT to do! Because being sore isn't always a bad thing!
So you crushed your weight loss goal and now you want to keep your progress and maintain it! How do you actually do that though sustainably? Listen to this episode to find out!
Not seeing the success you want to see in your health and fitness journey? Struggling to reach your goals? This episode covers why that could be happening!
This is an important question to ask yourself that will likely determine the long-term success of your journey! Don't want to miss this one!
Feeling sluggish and bloated after the holidays and afraid to step on the scale? And then you do it anyways and it says you're up 5lbs?! Have no fear! That's not all fat and this episode is a reminder that it's not as bad as it may seem and to be nicer to yourself after the holidays!
We're keeping it positive in this episode and why it's so important that you do too! Time to learn why it's so important to celebrate wins on your journey!
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The scale didn't say what you wanted it to and you're freaking out because of it? Have no fear, this is exactly what you need to do going forward in order to break past that plateau and feel confident that you're making the right call when adjusting your plan!
You've probably wondered how to get actually get a 6 pack and in this episode, I tell you exactly how to make that happen. The answer may surprise you!
The winter weather got you feeling more sedentary than you'd like? No worries! I've got you! In this episode we discuss how to creatively get those steps in so you can keep crushing your goals even when it's freezing outside! keep that NEAT up and LFGO!
New Year's resolutioners, you need to listen to this one if you want to be successful with your journey in 2023! This episode we discuss why you want to start NOW and NOT wait until New Years!
LET'S TALK ABOUT HOW MUCH PROTEIN YOU NEED!
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Let's talk about carbs! Something many unfortunately fear. I've discussed many times why carbs are actually good for us and important for a sustainable health and fitness journey. BUT can they cause weight gain? Listen to this episode to find out how the answer is yes, but not in the way you're probably thinking.
What story are you going to write for yourself? What life do you want to live? No one can write it for you. Listen to this episode to learn more!
There's a right way (sustainable) and a wrong way (unsustainable) to be in a calorie deficit and in this episode we break it down so you can have a successful weight loss journey!
This is one episode you're definitely going to want to hear, especially if you've found yourself quitting on your goals lately!
In this episode, I am joined by one of my incredible mentors Natasha Storm! This one was a banger and provides so much incredible value that so many of you on a health and fitness journey will benefit from!
We discuss:
-Being a small fish in a big pond and handling the discomfort of being in a new environment
-Overcoming gym anxiety
-Being honest with ourselves and the actions we take/being capable of introspection in order to grow
-5 more minutes in the arena and showing up at a higher level
& so much more!
Definitely don't miss this one! 🔥🔥🔥
If you struggle with believing that you can't hit big goals for yourself and you find yourself always playing small, this episode is for you! Listen to this to avoid complacency and ACTUALLY reach your goals!
Authenticity is so important for living a happy life and having a successful health and fitness journey! So let's get real in this episode and talk about just that!
This episode is long for a reason and that reason is that my client Jessica and I had a lot of value to give you when it comes to the insights and mindset that it takes to be successful in your health and fitness journey! Especially as a working parent! We also discuss the impact that her going on this journey for herself has had on her own kids. It's inspiring, it's heartwarming, and frankly, it's badass! She's lost 50lbs and has gone through such a transformation not only physically but mentally! I hope you enjoy this one because it was a ton of fun to record! So many golden nuggets!
Never hungry and struggling to gain or maintain weight? This episode is for you! And if you're trying to lose weight, listen to this and essentially just do the opposite!
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Saying No can be a powerful tool to tell yourself YES to self-care! I hope this episode helps you learn how to implement this in your own life! Especially if you're a people pleaser!
We all get sick! And oftentimes that can be a make or break point for those new to a health and fitness journey! So what's the mentality we need to have when the adversity of illness strikes? That's exactly what we discuss in this episode! LFGO!
Oftentimes we let what's easy or most convenient win out over what we truly want to achieve in our lives. Why is that? In this episode, we discuss why we can't come at our health and fitness journey with that mentality and instead embrace that it's going to be hard sometimes and that we must choose that hard if we want to achieve what we truly want for ourselves!
Having kids can make life a little unpredictable at times and that very thing happened this week when our son's daycare was shut down due to an RSV outbreak so I figured why not make the most of an inconvenient situation and show up and do it messy by inviting my brilliant 4 yr old onto today's episode! In this episode, my son and I discuss why he likes exercising, eating protein, going to the gym, and his favorite superhero! As well as a little song at the end for everyone. This one turned out way better than I expected it to given a rambunctious 4 yr old was my guest. So I hope you enjoy it as much as we enjoyed recording it! I hope this also serves as a motivator for you to show up for yourself today in your journey because of the impact it can have not only on you but also on your family too!
In this episode, we dive into the mindset shifts that my client Erin has experienced in her own health and fitness journey as a mom who has lost 70lbs! If you can embrace this same mentality that she has developed and embraced I'm sure it will only help you reach your goals in a sustainable way too! Enjoy!
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10-minute walks! Sounds simple, is simple, BUT the benefits are anything but short of being incredible! Listen to this episode to learn about all the benefits that a simple walk after eating can have!
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Where focus goes energy flows! What we track, measure, pay attention to will see progression and growth! So we need to take this concept and apply it to our health and fitness journeys for long-term, predictable success!
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Follow on:IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Want to work with me? Application to join my 1-1 coaching program: https://prechtelevate.typeform.com/to/zxdA7rn0
Follow on:IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Want to work with me? Application to join my 1-1 coaching program: https://prechtelevate.typeform.com/to/zxdA7rn0
IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Want to work with me? Application to join my 1-1 coaching program: https://prechtelevate.typeform.com/to/zxdA7rn0
Wow! EPISODE 100? Where has the time gone? That happened fast! I felt like this extra special episode deserved an extra special guest. In this episode, my mentor Brian Mark and I talk about the importance of having a vision, being integral, and how setting the example is invaluable for your health and fitness journey! And for your family as a parent! Such a come full circle having the man I listened to on the daily for years, being on his podcast multiple times, and finally having him come onto mine and spit some value! You don't want to miss this one!
Just because you are eating salad, fruits, veggies, and other commonly thought of healthy foods doesn't guarantee weight loss! In this episode, we discuss exactly why! So if you're eating healthy and not seeing progress, listen to this!
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Every time we reach a new level in our journey it brings with it new obstacles and new problems to solve. If we can expect life to throw us resistance when we try to level up, we will be in a better headspace to conquer it! I had a realization this morning on this exact topic when an internet troll said something unkind about my appearance and how I responded this morning compared to how I responded in the past made me realize that I had conquered that new level and new devil. I hope with what I talk about in this episode that you can conquer your next level too!
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Follow on:IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Want to work with me? Application to join my 1-1 coaching program: https://prechtelevate.typeform.com/to/zxdA7rn0
1 in 400 trillion. Listen to this episode to know why that number should matter to YOU!
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This episode is focused on the idea of something I think many people struggle with and that's communicating your needs when it comes to your health and fitness journey. To your friends, to your family, to your spouse, and to your coach. Struggling in silence is not the way to go! Not asking for help or for someone to see why your journey is important for you can lead to friction. How do we fix this? By making the choice to use our voice. I hope this episode helps empower you to use your voice when the time comes so you can have a successful journey!
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Follow on:IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Want to work with me? Application to join my 1-1 coaching program: https://prechtelevate.typeform.com/to/zxdA7rn0
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You hear a lot of the glorification of TRT and all the benefits it can do for you, especially on social media, but what are the cons? Turns out there can potentially be a lot. I hope this episode helps you make the decision if this route is for you or not.
In this episode, I talk about the benefits of TRT that I have seen in my own life personally.
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Sudden weight gain can happen to anyone, but the reason why it happened is the most important thing to figure out! In this episode, I discuss a lot of the common and uncommon reasons for sudden weight gain and the mindset to work towards having in those moments to come out on top!
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Fiber! So important to our health! But how do we track it CORRECTLY? Listen to this episode to find out!
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Being in momentum is one of the best feelings in the world! It's what can lead you to seeing consistent progress in your goals! It's also something that people struggle with the most when it comes to actually staying in momentum! So how do we keep ourselves from falling out of momentum? Listen to this episode to find out!
If you've ever wondered what the difference between weight loss and fat loss are, look no further! This episode breaks down what the difference is and why you probably want to be going for fat loss instead of just straight up weight loss! You've got this!
Being a stay at home parent can be rough at times, especially if you're trying to be healthy and get in shape! So here are my top tips for making your goals a reality! Hope this helps!
In this episode, we discuss the most common worst things you can do coming into a health & weight loss journey! So hopefully you can avoid making these mistakes or begin to work on them going forward!
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Hunger! Something we all experience at one point or another on a daily basis! How do you handle it on a health and fitness journey, especially during a weight loss phase? Listen to find out!
Being a parent on a fitness journey can be tough no doubt but the benefits that you and your family get from it make it all worth it! Hands down! In this episode, I discuss a few of my favorite benefits in my own life and my son's life from me putting my health and fitness first!
My stomach was making me feel so much nausea this morning that I really didn't want to go to the gym. But I did it anyways. You may have been in a similar situation where you weren't feeling the best physically, mentally, or emotionally and you skipped out on doing what's necessary to reach your goals. This episode I discuss how to deal with those situations when you DON'T feel like it and how to come out on top despite it!
This episode was inspired by an awesome comment I got on TikTok about why someone's calories get to be higher (1950 calories at 135lbs) than theirs (1700 calories at a higher weight) when they weigh more than they do yet they still can't lose weight at a lower calorie amount. A very fair question! I break down why that could be in this episode!
Anywhere from 70-90% of people quit and never reach their fitness goals. Why do you think that is? Maybe you're one of them. How do we break past that period of time after the initial honeymoon phase of our fitness journey? All of these questions get answered in this episode!
Sex! Something the majority of us care about & if given the chance would like to improve in, in one area or another if you feel like you're struggling with it currently. A health and fitness journey in the form of proper nutrition and exercise can make a huge impact on our sexual health! Just another reason to keep working towards your goals!
Protein is great for so many reasons when it comes to a health and fitness journey, but can you have TOO MUCH protein? In this episode we talk about just that!
Everyone deals with stress in their lives and their health & fitness journey! In this episode, I discuss some helpful things that I do to avoid hitting the f*ck it button in my life and in my journey when I'm stressed so you can make consistent progress too!
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Confusing the muscle isn't a thing and in this episode we discuss why your workout hopping is likely getting you less than ideal progress in your journey!
Gratitude is one of the most powerful "tools" to improve your chances of success to not only reaching your health & fitness goals but also with parenthood & just living a happier life in general!
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YEP! I said it! You may be wanting exactly that, but in this episode we discuss why faster isn't always better when it comes to weight loss!
Being hungry is unfortunately part of almost everyone's weight loss journey at one point or another. But what if I told you that you didn't have to feel like you were starving the entire time? It'd probably make your weight loss journey so much more enjoyable and way less miserable right? Well good news! It can be that way! Not all foods are created equal when it comes to feeling full and satieted! Some foods are way better at that actually! And in this episode I discuss just that!
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Our mindset and our mental health play an incredibly powerful role in our lives in general so it makes sense that they would have a huge impact on our fitness journeys. That's what we discuss in today's episode as well as the struggle of feeling imposter syndrome as you progress through your journey! I hope this inspires you and if you are struggling right now, to know that you are not alone and that you can still achieve your goals!
Does going to the gym make you uncomfortable or even anxious? If you struggle with gym anxiety or "Gymtimidation" you definitely want to listen to this episode! We go over the mindset and top tips and tricks to help you own your spot at the gym going forward!
Don't like morning workouts but it's the best thing for your schedule right now as a busy parent? Look no further! Here are my top tips for becoming a morning workout machine so you can keep crushing it in your fitness journey!
I did some thinking about what are the most common traits in my clients that see the most success in their own journeys and I came up with these 3 (+ the bonus ones that came to mind while recording). I hope that by learning about what the most successful people do, that you can start to work on strengthening these traits in your own life so that you can have a more successful journey going forward!
Listen to this if you've been putting off taking that first step for your goals! It's time to wake up and start! No one can do it for you! We always think we have more time than we do. Don't let time slip away without finding out who you could've been if you would've put the effort in and we'ren't afraid of failure! You can do this!
Are you having a hard time with your weight loss journey? Maybe it's because you're drinking your calories! One of the worst ways to get calories in is to drink them! Listen to this episode to hear why and what to do instead!
"If you're in a room with 5 geniuses, you'll likely become the 6th. If you're in a room with 5 dummies..." You get the idea. Our environment is so important in how likely we are to achieve our goals. If you're surrounded by people who don't care about health and fitness aka what seems like the vast majority at times, you'll probably care less, but if the opposite happens. You may soon find yourself in a strong inner circle that's in alignment and crushes their health and fitness goals!
Meal plans! Maybe you've tried being on one before or maybe you're thinking about it. I personally am not a big fan of meal plans for myself or my clients and in this episode I discuss why that is! There's a time and place for them for some people but for the vast majority they likely won't have a sustainable place in your journey! Hope you enjoy this episode!
In this episode, I go over what a reverse diet is, when you should run a reverse diet, and how to do a reverse diet the correct way if you've been wondering how to do one yourself! It can be an effective tool to readapt your metabolism to a higher caloric intake when done correctly so I hope after listening to this you'll have a better idea of how to use this tool in your own fitness journey! Follow on:IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Want to work with me? Application to join my 1-1 coaching program: https://prechtelevate.typeform.com/to/zxdA7rn0
A weight loss journey can be scary. For some and maybe you, they might be so afraid of failing that you don't even start. But what's the worst thing that could actually happen if you start your weight loss journey? And we often think about what could go wrong so much that we forget to think about, "But what if I succeed this time?"
Being on a weight loss journey means eating healthier for your goals, but oftentimes we think that means buying expensive organic foods to reach those goals because we think that's going to help us reach those goals faster or more effectively. In this episode I break down whether that's true or not. You may be surprised.
Are you a parent who has been thinking about starting a fitness journey to get in shape but you just haven't been able to get started? Or maybe you did start but it didn't last long? Here are 3 benefits as to why you may want to give it another go! Because trust me when I say that being a parent in shape has so many positives that come along with it that you may not even realize yet. You've got this!
Have you ever thought about why macros matter if you can just lose weight tracking calories alone? No? Just me? Well either way this episode is going to bring you the answer! Because macros do matter! A ton actually!
Are you always looking for the "next new thing" to try to lose weight? Maybe you have been and you don't even realize it.Is it because the other ways didn't work for you?Was it because you were following these fad diets?How much if you had to think back have you spent on random stuff that was supposed to work but didn't because it was unsustainable from the beginning? If this sounds like you, you may be a diet hopper or may be stuck in the loop of shiny object syndrome. Listen to this episode to learn how to get away from it so you can start making progress!
Feeling motivated is one of the most empowering feelings out there when it's there for us! But what about when it's not? That's the trap and cycle that so many on fitness journeys fall into! So how do we solve this issue? Listen to this episode to find out!
Being a parent on a fitness journey feels like a balancing act at times but as I've gotten older both in age and in parenting I've picked up a few helpful things that have helped me maintain a fit and healthy body despite the struggles of parenthood. I hope these help you out too!
Today is my 29th birthday, so in the spirit of aging, I figured why not talk about all the benefits of strength training and a fitness journey in general can have on someone's life!
Being a beginner with anything, be it parenthood, a weight loss journey, exercising, guitar, creative writing, whatever, is part of the process! I hope with this episode it serves as a reminder to never give up and to know that everyone was a beginner at some point. Hope this helps you feel better about being a beginner in your own journey and life!
"Don't lift weights you'll get to bulky!" Such a common thing I hear. "I just want to tone up, I don't want to get too jacked" Another common statement I get often from women. Let's break it down and talk about why men and women should train the same and what the benefits are for women who strength train and debunk some of these common myths!
Ever wondered how fat loss actually works? Why when you lose weight it seems to come off first from a different area than someone else you know? Maybe someone told you to just workout your abs to lose stomach fat? We break down why that's not the case in this episode!
You've probably heard of intermittent fasting at least once. Maybe someone even told you all the benefits it could magically provide you. In this episode, I break down what intermittent fasting is, the actual proven benefits of it vs the BS, and my mentality surrounding it as an approach to weight loss. Hope this helps you make an informed decision!
We've all heard of BMI! But is it worth putting any "weight" into? Listen to this episode to find out!
Our environment, our inner circle, who we surround ourselves with on a daily basis impacts who we are and how successful we will be in achieving our goals. So while you're listening to this episode, I want you to think to yourself, "Is my inner circle supportive and clapping for me or are they just bringing me down and telling me why I CAN'T do this?" We are a combination of our closest friends and family, so choose wisely!
So many people think they can't afford a fitness or weight loss journey when in reality that couldn't be further from the truth. Listen to this episode to find out why!
In this episode, my client Erin and I discuss her journey to losing 50lbs while being a stay-at-home mom of 3, recovering from an injury, the mindset shift she had to go through when she started her journey that led to her success, and the value of mentorship/coaching for a successful journey.
Sometimes food can be a real struggle for some people! If you think you have a negative relationship with food this episode may be what you need to hear! The more we understand something, the better we can control it! This is my mentality surrounding "good" vs "bad" food and I hope it helps!
So you went all out on the holidays and feel like you fell off when it comes to your journey? Have no fear! It happens to the best of us! Listen to this episode to learn how to get back on track so you can keep making headway towards your goals!
Holidays! They aren't going to stop existing anytime soon but you're on a weight loss or fitness journey and you're unsure of how to navigate it! Maybe the holidays make you anxious because you don't want to fall off but you still want to have some fun and make memories with your friends and family! In this episode, we discuss the different paths and mindsets you can have surrounding the holidays so you can better enjoy them and keep crushing your goals going forward!
Yes, you read the title of this episode correctly. You don't actually need cardio to see progress on the scale when it comes to weight loss and I break down why in this episode so definitely check it out and feel free to share so others on their journey can know that they don't have to do cardio either!
In this episode, I discuss the massive benefits I've noticed from doing a very simple task with my family each evening and I wanted to share it with you so that you can hopefully benefit from it too! How simply doing something active together no matter how tired you are can really make all the difference for everyone involved.Follow on:IG: prechtelevateTikTok: prechtelevateTo join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/
Being a Mom with what feels like no time or energy to themselves can make a weight loss or fitness journey tough if not impossible at times. Throw PCOS or any other metabolic deficiency into the mix and you're probably thinking you'll never reach your goals. If any of this sounded like you, you definitely don't want to miss this episode where I interview my badass client Heather who's down over 20lbs while taking care of 2 kids even with PCOS. It's possible and in this episode we talk about how she makes it happen!
Did you wake up on the wrong side of the bed? Did someone say something that ticked you off? Did your kids wake you up early and just weren't having it? These things all happen to us and they can throw us off causing us to self-sabotage! In this episode, I discuss how to turn a good day great and a bad day better with a powerful morning routine!
You see someone at the gym with strange powders or a neon liquid in their shaker cup. They make the claim, take this and that and you’ll reach your goals faster! But will you really? Do you ACTUALLY need to take supplements to reach your weight loss and fitness goals? In this episode, we break down some of the supplements that may be worth taking and the others that aren't! We also discuss if you even need them to begin with! Enjoy!To join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/
What time should I workout at? A pretty common question I get that you've maybe never asked yourself! Is it morning? Night? Midday? Listen to this episode to find out!To join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Apply to work with me here:https://prechtelevate.typeform.com/to/zxdA7rn0
You've probably seen someone talking about a shortcut to weight loss online or elsewhere. Moms and dads get targeted by this stuff all the time and it drives me crazy! What am I talking about? Detoxes, pills, shakes, MLMs galore Someone gets sucked into a lose weight fast scam. Is there a real shortcut to weight loss though? In this episode, we talk about the fastest way to see results without wasting money on scams!
Fitness and weight loss journeys can sometimes feel like we're denying ourselves enjoyment. Maybe it's food, maybe it's sleeping in, maybe it's an event. Which can cause us to develop a negative mindset surrounding our goals and the things we need to do to reach them. In this episode, we break down why having the perspective of telling yourself no to short-term satisfaction is actually just telling yourself yes to long-term happiness. You never truly tell yourself no and that can be liberating for your mindset and for your journey! Hope this helps you have the same perspective shift as it did for my client and leader in our community Kira Miller who joins me on this episode to discuss this topic!
The Stalemate Effect! Something so many people go through on their fitness journey at the start. It can make you feel like you aren't making progress because the scale isn't moving as fast as you'd like! BUT you forgot one thing! You've been strength training! How does that impact the scale? Listen to this episode to find out why it's actually a good thing!
To join our FREE Community, go here:https://www.facebook.com/groups/835587570275978/ To learn more about 1-1 coaching programs, DM me “FIT” on IG:https://www.instagram.com/prechtelevate/ Apply to work with me here:https://prechtelevate.typeform.com/to/zxdA7rn0
Do you feel like your journey is super daunting right now? Maybe it didn’t feel so daunting at the start but now the honeymoon phase is over and it's setting in. "Maybe I can't do this?" You start to think maybe your eyes were bigger than your stomach when it came to your goals. You question whether you'll make it. In that moment you need to focus on the single step, not the whole staircase. We break down exactly what I mean by that in this episode so you can adjust your mindset and keep making headway towards your goals!
So many people think you can't have sugar on a weight loss journey. Is it true? In this episode we discuss the myths behind sugar and weight loss and whether you can keep enjoying that sweet treat while still crushing your weight loss goals!
Oh you absolutely crushed your workouts and nutrition this week? But what's that? The scale didn't move at all? And now you're frustrated and want to throw in the towel? In this episode we discuss why you shouldn't because fluctuations are normal and what actually causes them!
Did you miss breakfast this morning? Did you beat yourself up for missing the "most important meal of the day"? In this episode we talk about why you shouldn't do that going forward and discuss if meal timing is actually that big of a deal or if it's a myth.
So many people on a weight loss journey drop their calories way too quickly and in this episode we discuss why that's not the way you want to go about it in your journey if you want long-term success!
If you’re a mom or dad or anyone for that matter who’s wanting to lose weight and get in shape you’re probably wondering, how long is this actually going to take? In this episode we answer that by going over what's realistic! As well as why unrealistic expectations from fad diet and supplement BS and are important to avoid.
Not seeing the progress you were hoping for from your workouts? Maybe your workout plan isn't an effective workout plan! We can work hard in the wrong direction sometimes. In this episode we discuss how to build an effective workout plan and strength train properly under the concept of "progressive overload" so you can reach your fitness and fat loss goals! Enjoy!
In this episode I lay out the Top 3 struggles I see of parents trying to lose weight (not enough time, sleep/lack of energy, & being too selfless/feeling guilty) and what you can actually do to work towards better handling those struggles going forward!
Can you build muscle while losing weight???A common question.Some people say no.Some people say yes.Who’s right? Well, we answer that very question during this episode!
As a parent, do you feel like you're constantly living your life for others and never for yourself?Like you just don't have something that's yours?Family duties bleeding into every aspect of your life?Maybe you're a mom, a caregiver, taking care of the household, and maybe even working a job on top of all of that?That's A LOTTaking care of other people is always on the agendaBut somehow your needs never make it onto the schedule?And it's neverending...YOU ARE NOT ALONE.In this episode we discuss why self-care isn't selfish!
We've all been there. The dreaded daycare crud strikes your household again. But you're on a fitness journey and now that you're sick, you don't want to lose all of your progress (don't worry you won't). Should you workout? Should you rest? In this episode we answer those questions!
As parents, we can learn a lot from our kids. So I figured in this episode I'd discuss 4 lessons I've learned from my 4 year old son and that he reminds of almost daily when it comes to my fitness journey and life in general!
We all grew up probably hearing "don't eat that, you'll get fat" and it's something that may have impacted your relationship with food. In this episode we'll be breaking down why that's not inherently true and how to get away from that mentality for you and your kids!
We all fail sometimes, especially in parenting and our fitness journeys. In this episode, we discuss why failure is actually not only a good thing but a necessary part of everyone’s journey at some point! I hope this helps shift your perspective so you can have a more successful journey, failure included!
PROTEIN! One of the most important macros when it comes to proper nutrition! Also one of the things people struggle with most in their fitness and weight loss journeys! Let's talk about how to make that easier for you in this episode!
On this episode we talk about my Top 5 tips for vacationing while on a weight loss journey! It's almost summer! A lot of trips and traveling may be happening for you! You may be going on vacation And with vacation comes good food and good times! But there also comes a lack of structure/routine for many! Food on the go or food that isn't in your regular rotation Drinking and partying Maybe less exercise All of this can lead to weight gain So how do you prevent that from happening? That's exactly what we discuss in this episode!
Disappointed by the scale again? Did it ruin your mood and set a pretty bad tone for your day? Did it kinda feel like a punch in the gut after the anxiety and build up of stepping on the scale felt insurmountable to begin with? But you stepped on it anyways and OF COURSE it isn’t what you wanted. It didn’t move at all...OR WORSE. You gained weight. In this episode we discuss why you shouldn't let the scale dictate your day and why the scale might not have moved even when you did everything right! And why that's OKAY!
In this episode we just have an open conversation about my time as a stay-at-home-dad, a new parent, the traumatic experience of our son's birth, and how fitness was my santuary of self-care when I felt like a prisoner to parenthood at times.
Today's VERY FIRST episode is going to be about progress over perfection because I feel like this podcast is the perfect example of just that! If I would have started back in 2021 like I said I was going to, I'd have over 100 episodes already! If you would have started your weight loss journey last year. You could be down 50 to 100 lbs by now. But neither of us did that and that's okay because, and I want you to remember this, they say the best time to plant a tree is 20 years ago and the second-best time to plant a tree is TODAY. So I think if you're reading this, it's a sign that you should plant that tree today and you should start your journey in whatever form that may be. Because it's all about progress over perfection at the end of the day and messy action is better than no action! You will never be perfect but you can always strive for progress!
The Fit Parent Project was created specifically to focus on the idea of parents getting the self-care they deserve through health and fitness sustainably so they can live the life they want not the life they’re settling for.
Getting in shape is a challenge in and of itself. Let alone trying to get in shape during the highs, the lows, and the chaos of parenthood. Especially when between the guilt and the stress alone that kids just feel like they add a whole other dimension to even the simplest of tasks. Sometimes it feels impossible when all you hear is “we all have the same 24hrs in the day” when our 24 hours looks so much different than those without kids. It can be done though, is it harder? Absolutely. Is it worth it? Absolutely. And as parents, we often put ourselves on the backburner because we feel like that makes us better parents to the alternative. When in reality, the truth is, that self-care isn’t selfish. I’ve helped hundreds of parents get away from the unsustainable fad diet and exercise culture and create customized plans that are maintainable long-term and in this podcast, I’d like to share some of my best tips, tricks, and information that you can apply to your own journey and life!
Each podcast episode is filled with action steps and mindset shifts dedicated to the idea that parenthood doesn’t have to be martyrdom and that we need to fill our own cups to be the best parents we can be.
Stop saying you can’t and start listening to how you CAN by listening to The Fit Parent Project.