Summary:
In this episode, Chase and Chris answer your questions and talk about some real-life struggles people have with fitness and nutrition. They share tips on how to track food even when it’s not perfect, why you don’t need to stress about protein shakes after workouts, and how to keep working out even when you don’t feel like it. They also talk about how to help your kids build healthy habits and how to see progress beyond the scale. It's all about keeping things simple, being consistent, and not being too hard on yourself.
Chapters:
(00:00) The Power of Ratings & Reviews
(01:50) Why Simpler Meals Make Tracking Easier
(04:20) Tracking “Something” is Better Than Nothing
(06:50) The Myth of Meal Scanner Apps
(09:10) Do You Need a Protein Shake After Your Workout?
(11:30) Ways to Track Progress Beyond Numbers
(15:15) How to Stop Skipping Your Workouts
(22:00) Reframing Exercise as Self-Care
(25:20) Helping Your Teens Build Healthy Habits
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
Are you overwhelmed by all the health advice out there? One person says coffee is good for you, another says it’ll kill you. Some coaches promise you’ll lose 20 pounds in two weeks. It’s confusing, and it’s keeping you stuck. In this episode, Chase and Chris talk about how to spot the red flags, build a BS filter, and focus on what really works for your health. Spoiler: it’s not flashy, but it is simple and sustainable.
They share real examples from clients and give practical tips for anyone tired of spinning their wheels. You’ll learn how to stop falling for fear-based marketing and how to stay consistent without doing a complete 180. This episode is a must-listen if you’ve ever felt stuck, confused, or frustrated with your health journey.
Chapters
(00:00) Why You’re So Confused by Health Advice
(01:44) The Real Reason People Don’t Start
(03:12) How Fear-Based Content Keeps You Stuck
(05:23) Why Simple Works (Even If It’s Not Sexy)
(07:09) Overcomplicating as a Way to Stay Comfortable
(08:34) Why Truthful Content Gets Ignored
(09:25) Trendy Terms vs Real Coaching
(10:51) Universal Truths About Fat Loss
(12:16) How Doctors React to Healthy Habits
(13:15) Building a BS Filter to Spot Red Flags
(15:55) Just Because They’re a “Doctor” Doesn’t Mean They’re Right
(16:51) How the Coaching Space Has Changed
(19:22) The Supplement Trap and One-Size-Fits-All Red Flags
(22:36) Why Flashy Physiques Don’t Equal Good Coaching
(23:58) A Real-Life Example of Keeping It Simple
(25:24) Checklist for Spotting Bad Advice
(27:22) Why Meal Plans Are Not the Answer
(28:20) Stop Repeating Diets That Don’t Work
(29:51) The Confidence-Killer: Too Much Too Soon
(31:35) Followers ≠ Good Coaching
(32:02) Coaching is a Relationship
(33:57) Why You Need to Stop Conforming
(35:21) Clean Up Your Social Media Feed
(35:53) Final Thoughts on Building Your BS Filter
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode of The Chasing Health Podcast, Chase and Chris kick things off with a story about a client breaking free from the restrictive Optavia diet and learning to enjoy real food again. They dive into why some diets hurt your relationship with food, how strength training can help your mental health, and how to know if you're building muscle or gaining fat. They also talk about how to keep showing up when you're in pain or struggling mentally. If you’ve ever felt stuck with dieting, confused by the scale, or just needed a push to keep going, this one’s for you.
Chapters
(00:00) From Optavia to Freedom: Learning to Eat Real Food Again
(03:18) How Extreme Diets Damage Your Relationship with Food
(07:52) A Vegas Analogy: What These Diets Don’t Prepare You For
(08:15) The Gym Isn’t Therapy, But It Helps: Exercise and Mental Health
(12:36) How to Tell if You’re Gaining Muscle or Fat
(18:44) Building Muscle Takes Time – Don’t Quit Too Soon
(18:58) How to Stay Disciplined on Hard Mental Health Days
(27:09) Showing Up Through Pain: Adjusting Expectations & Staying Consistent
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris dive into why junk food feels so hard to resist and how it’s more than just a matter of willpower. They explain how your brain’s reward system works—especially with dopamine—and why you keep chasing that “first bite” feeling.
They also share real-life strategies for breaking habits, creating a better food environment, and learning how to manage cravings in a more helpful way. You’ll learn why emotional eating is so common, how childhood habits play a role, and what you can do to feel more in control around food without being super restrictive.
Chapters
(00:00) Why Junk Food Feels So Addictive
(01:30) Post-Trip Cravings & Environmental Triggers
(03:00) How Dopamine Drives Overeating
(04:45) Why One Bite Is Never Enough
(06:00) The Pleasure Hub & Sugar “Addiction”
(08:15) How Food Companies Hack Your Brain
(10:00) Marketing, Grocery Stores & Mind Games
(12:30) Emotional Eating vs. Physical Hunger
(15:00) The Role of Childhood & Nostalgia
(18:00) Restriction, Binging & the Rubber Band Effect
(21:00) Mindful Indulgence & The Gas Station Trick
(24:00) The “I Deserve This” Cycle
(28:00) Breaking Automatic Habits & Nighttime Eating
(32:00) Rewiring the Brain: Small Wins & Pattern Interrupts
(38:00) Real Strategies to Reduce Cravings Without Restriction
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this Q&A episode, Chase and Chris are back at it after a fun (and exhausting) weekend to answer listener-submitted questions about fitness, nutrition, and real-life health habits.
They kick things off by sharing stories from their trips — from epic music festivals to hilarious jalapeño-filled nachos at 3 a.m. — and talk about how they ease back into their routines after time off.
Then they dive into your questions, including:
How long does it really take to lose muscle if you skip the gym?
What do coaches like Chase and Chris eat when they're in a calorie deficit?
How to balance structure and flexibility without losing your mind
And how to finally stop starting over every Monday and build momentum for real
Whether you're looking for simple meal ideas or struggling to stay consistent, this episode is full of practical tips, real talk, and a few good laughs.
Chapters
(00:00) Back from the Weekend: Nashville & Festival Stories
(03:00) Disconnecting to Recharge: Presence Over Perfection
(07:30) Q1: How Fast Do You Lose Muscle When Skipping the Gym?
(13:00) Q2: What We Eat in a Calorie Deficit (and Our Grocery Staples)
(25:00) Q3: How to Build Real Momentum Without Starting Over Every Monday
(28:45) Q4: Structure vs. Flexibility – How to Find the Right Balance
(35:00) Wrap Up and How You Can Submit Questions for the Show
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris talk about two things that make fat loss a lot easier — protein and fiber. They explain how these two nutrients help you feel full, fight cravings, and make sticking to a calorie deficit much more doable.
They share real client stories, helpful rules of thumb, and simple tips to eat more protein and fiber every day — without feeling overwhelmed or having to change your entire diet overnight.
If you’ve ever struggled with hunger, cravings, or just can’t seem to stick to your plan, this episode gives you practical tools to change that — starting today.
Chapters
(00:00) Two Keys to an Easier Fat Loss Journey
(00:57) Why Protein Is So Filling (And How It Helps Cravings)
(03:25) Protein’s Fat-Burning Bonus: The Thermic Effect
(05:20) How Eating “Good” All Day Can Backfire at Night
(07:17) Building High-Protein Meals the Right Way
(09:19) Pre-Tracking: The Underrated Game Changer
(11:40) Shopping Smart: Stocking Up on Protein Staples
(14:07) The “Add a Zero” Rule for Identifying Good Protein Sources
(16:09) Rewiring the Way You Eat
(18:06) What Real Progress Looks Like with Protein
(19:05) Fiber: The Other Fat Loss MVP
(20:27) High-Fiber Foods That Actually Keep You Full
(21:41) Supplements: When They Help (And When They Don’t)
(24:38) Why Whole Foods Beat Shakes Every Time
(25:31) Final Thoughts and Your Challenge This Week
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
SummaryIn this Q&A episode of The Coaches Roundtable, Chase and Chris tackle some of your biggest questions about nutrition, fat loss, and mindset. They cover how to take a mindful break from tracking without backsliding, whether you should go over calories to hit your protein, how carbs actually support your hormones, and the real difference between cardio and lifting for fat loss. You'll also hear practical tips for building meals to hit your macros with less stress.
Then, they wrap up with a huge announcement: the FitFam Facebook group is about to hit 4,000 members, and to celebrate, they’re giving away over $4,000 in coaching — including one grand prize of 90 days of 1:1 coaching for free! They break down who should apply, how to stand out, and why this giveaway means so much to them and the community.
Apply for The Fit Fam 4K Giveaway: https://conquerfitnessandnutrition.com/giveaway-application
Chapters(00:00) Celebrating 4,000 Members & Our Biggest Giveaway Yet
(02:10) Why Now is the Best Time to Build Momentum
(04:33) How to Win Free Coaching — What We Look For
(07:33) Mindful Eating & Taking a Break From Tracking
(12:30) The Truth About Carbs & Your Hormones
(18:30) Best Way to Build Meals Around Your Macros
(21:03) Should You Go Over Calories to Hit Protein?
(23:00) Does Cardio Help With Fat Loss? What About Weight Training?
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris talk all about how to make a comeback when life throws you off track. Life is messy for everyone—work, family, stress, travel—you name it. But that doesn’t mean you have to quit your goals.
They talk about how most people think they need to be perfect all the time or just give up completely. But instead, there’s a better way—treating your health like a dimmer switch, not an on/off button.
You’ll hear real advice on how to stop yo-yo dieting, how to bounce back faster from setbacks, and how to build momentum even when life gets hectic. Plus, they share exciting news about a huge FitFam 4K Giveaway to help more women stay consistent through the holidays.
Whether you're getting back on track or just need a boost, this episode is full of real talk, strategies, and motivation.
Chapters
(00:00) Life Is Messy—Let’s Talk About the Comeback
(01:44) The Real Reason You Keep Yo-Yo Dieting
(03:58) Diet Culture and the Perfection Trap
(06:42) Why Most People Retreat or Overcorrect
(09:23) Simple Ways to Course-Correct After a Setback
(10:51) Sports Comebacks and Real-Life Motivation
(14:45) The Power of Support and Accountability
(19:01) Announcing the FitFam 4K Giveaway
(24:14) How to Pivot When Life Feels Like Chaos
(30:27) Redefining Progress Beyond the Scale
(35:30) Moms, Busy Lives, and Finding Flexibility
(38:11) You Don’t Need to Earn a Comeback—Just Choose It
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
Chase and Chris are back for another Coaches Roundtable Q&A—and they’re calling out the biggest lie we tell ourselves this time of year: “I’ll start after the holidays.” If you’ve ever hit pause in November and hoped to restart in January, this episode is your wake-up call. The guys also break down machine workouts vs. Smith machine, clear protein vs. whey, and what gear to prioritize when building your home gym. Plus, they call out sneaky marketing tricks from popular meal brands and protein companies.
Get ready for some tough love, practical tips, and a few hilarious moments (including a story about blended chicken shakes 🤢).
Chapters
(00:00) Why the “Holiday Mode” Mindset Is Holding You Back
(02:14) The Real Identity Problem Behind “I’m Too Busy”
(06:13) Morning Phone Habits, Dopamine Detoxing, and Focus Tips
(13:34) Q1: Smith Machine vs. Machines – Are They the Same?
(19:05) Q2: Are Prepackaged Meals Like Factor Worth It?
(22:25) Protein Drinks at Starbucks & the Marketing Hype Behind “High Protein”
(25:18) Q3: Building Your Home Gym – Where to Start & What to Skip
(29:06) Q4: Clear Protein vs. Traditional Whey – What’s the Difference?
(30:50) The Chicken Shake Story You’ll Wish You Never Heard
(32:22) Final Thoughts + How to Know If You're Actually Hungry
SUBMIT YOUR QUESTIONS to be answered on the show:
https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris talk about how your environment can either help you reach your health goals or make it really hard. They talk about why relying on willpower doesn’t work long-term and how small changes at home, work, and even in your car can make big differences. They share funny stories, helpful tips, and real examples from clients and their own lives. If you’ve ever found yourself standing in the kitchen with your hand in the cookie jar—this one’s for you.
Chapters
(00:00) Introduction: Environment Can Make or Break You
(01:15) Banana Bread, Kids, and Changing Household Habits
(03:03) What Willpower Really Is (And Why You Can’t Rely on It)
(05:28) The Cookie Study: How Mental Energy Wears Down
(07:11) What Drains Your Willpower Without You Knowing
(08:29) Food Triggers Around You That You Don't Even Notice
(09:03) Small Changes That Make a Big Difference at Home
(10:58) Is It "Extreme" or Is It Just Smarter?
(11:34) Creating Temporary Imbalance to Build Lasting Balance
(12:50) Why You Don't Have to Be a Trash Can
(14:54) Mindset Shift: Waste Bin vs Waistline
(16:09) Breaking Old Habits From Childhood
(18:26) Grocery Shopping: Are You Stuck in the Wrong Routine?
(20:28) Budgeting for Success and the Myth of “Healthy Is Too Expensive”
(21:10) Clean Up vs Build Up: Two Sides of Environment Work
(23:02) Easy Wins: Prepped Foods, Quick Snacks, and Visibility
(25:10) Healthy Swaps That Actually Satisfy
(26:04) Final Thoughts: You're Either a Victim or a Victor
(28:55) Environments You Forget About: Work, Car, and Social Settings
(30:34) Social Settings: How to Stay in Control Without Missing Out
(33:05) Practical Tips for Eating Out and Navigating Events
(34:54) How Much of This Are You Making Harder Than It Has to Be?
(36:04) Why Coaching Is More Than Macros and Workouts
(36:45) Take the Kitchen Audit Challenge
(37:20) Wrap-Up and Listener Call to Action
SUBMIT YOUR QUESTIONS to be answered on the show:
https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris start off with some fun banter about music festivals, crazy Uber ideas, and self-driving cars. Then they dive into a powerful conversation about childhood dreams—and why so many of us lose them. Chris shares a message he wrote about believing in yourself again, even when life tells you to “be realistic.”
They also answer two listener questions: one about staying on track with your goals while traveling and another about what to do when you don’t feel hungry on the weekends but know you need to eat. This episode is packed with motivation, laughs, and real talk about mindset, food choices, and living life fully.
Chapters
(00:00) Festival Recap, Crazy Uber Ideas & Self-Driving Cars
(05:01) Childhood Dreams & Why We Stop Believing
(06:59) How Diets Shape Self-Doubt & Limiting Beliefs
(08:55) Rebuilding Confidence and Identity
(10:18) Teaching Our Kids to Keep Dreaming Big
(11:20) Chase’s Childhood Dream & Inner Child Joy
(13:06) Living Out Your Dreams in Different Ways
(15:38) Regret, Risk, and Not Playing Small
(16:42) Making Memories vs. Playing it Safe
(18:58) What Will You Remember?
(19:27) Q1: How to Stay Consistent with Goals While Traveling
(23:32) The 1-1-1 Travel Method & Making Better Food Choices
(25:49) Meal Planning Hacks When Eating Out
(27:37) Being Mindful with Snacks and Airport Foods
(28:30) Q2: What to Do When You're Not Hungry But Know You Need to Eat
(30:41) Avoiding the Restrict-Binge Cycle & Listening to Your Body
(32:20) Wrap Up & Submit Your Questions!
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris dive into calorie cycling—what it is, how it works, and who it’s best for. They explain how adjusting your calorie intake across the week can help with fat loss, improve flexibility, and reduce diet fatigue. They also talk about when it might not be a good fit, especially for those with a history of binge eating or food obsession. You’ll hear examples, practical ways to set this up, and how to know if it's the right tool for you.
They keep it real and simple, breaking everything down in an easy-to-understand way, including funny moments, personal stories, and tips that work in real life.
Chapters
(00:00) What is Calorie Cycling?
(01:50) Does Your Body Care About Daily vs Weekly Calories?
(03:40) Training vs Rest Days: Why You Might Eat Differently
(05:05) Holidays, Events & Strategic High Days
(06:46) Diet Fatigue & Low-Calorie Solutions
(07:50) Permission vs Binge Mentality
(09:49) Personalized Plans & Real Life Examples
(12:00) The Risk of Binge-Restrict Cycles
(13:20) Tracking is Key: Flexibility Requires Structure
(16:24) Don’t Use This as a Way to Binge on Weekends
(17:57) Structured Flexibility, Not Punishment
(20:00) Body Comp Changes, Not Just Scale Weight
(21:01) How to Set Up Calorie Cycling
(23:10) Scale Spikes After High Days
(24:37) Fat Loss vs Weight Loss: Know the Difference
(25:14) Protein Consistency & Adjusting Carbs/Fats
(26:23) Long-Term Lifestyle or Short-Term Tool?
(27:14) When Calorie Cycling Is NOT a Good Fit
(27:57) Final Thoughts & How to Get Started
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris answer listener questions and share some helpful tips to stay on track with your goals. They talk about why the scale isn’t always the best way to measure progress, what “starvation mode” and “survival mode” really mean, and how medications can affect your weight. They also give tips on building healthy habits—like time blocking, saying “no” more often, and using helpful tools to stay consistent. Whether you're working on your fitness, mindset, or nutrition, there’s something here for everyone!
Chapters
(00:00) Non-Scale Victories and Lost Lands Ready
(04:38) Client Wins That Go Beyond the Scale
(06:04) What Actually Works for Fat Loss
(07:03) Q&A: Starvation Mode vs. Survival Mode
(13:48) Q&A: Do Antidepressants Cause Weight Gain?
(16:18) The Power of Saying No to See Results
(21:47) Simple Tools That Help Clients Stay Consistent
(22:42) Time Blocking for Better Success
(27:02) A Game-Changing App for Building Habits
(30:11) Final Thoughts and Productivity Hacks
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris talk all about the 80/20 rule and why it's one of the best ways to reach your goals without going crazy. They explain what 80% consistency really looks like, how to track it, and why "good enough" might be better than trying to be perfect.
You'll learn how to set realistic goals, stay on track even when life gets busy, and find what works for YOU. This episode is all about playing the long game and creating habits that actually last.
Chapters
(00:00) What is the 80/20 Rule?
(01:50) Defining Consistency Beyond Just Calories
(03:00) Tracking Consistency with Red Xs and Green Checks
(05:00) How Data Creates Awareness (and Progress)
(07:00) Different People, Different 80/20s
(10:05) What Does Your 20% Really Look Like?
(12:00) Eating Ice Cream and Still Losing Weight
(14:00) How Exercise Buys You Flexibility
(16:00) You Have to Earn Your Flexibility
(17:30) Expecting Green Lights? Try Yellow and Red
(20:30) Maintenance is a Win Too
(22:00) Letting Go of Perfectionism
(24:00) 80/20 for Food Quality
(26:00) Personalization Over Perfection
(28:00) Focus on the 20% That Brings 80% of Results
(30:00) Why You Haven’t “Earned” Your Workouts Yet
(32:00) Breaking the All-or-Nothing Mentality
(34:00) Building Your Consistency Over Time
(36:00) Celebrate Process Wins, Not Just Outcomes
(38:00) Why Messy Action Still Matters
(40:00) When Tracking Consistency Feels Discouraging
(42:00) You Only Have Two Options
(44:00) Feelings Aren’t Facts—Stick to the Plan
(45:00) Emotional Maturity & Fat Loss
(47:00) Growth vs Fixed Mindset
(49:00) Final Homework: Track, Reflect, and Build from There
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris dive into questions from their listeners and talk about what’s been on their minds. They start off by rating their personal relationships with the scale and how something as small as changing your dinner time can cause huge changes on the scale – even if you didn’t lose any body fat!
They also talk about how people treat fat loss like a seasonal thing – being "all in" at certain times of the year, then falling off during vacations, holidays, and summer fun. This leads to people feeling like they’re dieting all year without seeing real results. The guys break down how that happens and what to do instead.
Next, they answer questions from listeners. They talk about how someone with muscle-wasting issues can begin to build strength again without doing too much too fast. They also share their honest thoughts about the carnivore diet (spoiler: they’re not fans) and end with a fun question about what clients say or don’t say that makes coaching easier or harder.
Whether you’re frustrated with the scale, struggling with consistency, or just wondering what your coach really wants to hear from you—this episode covers a lot.
Chapters
(00:00) How’s Your Relationship with the Scale?
(01:00) Chase’s Early Dinner Experiment
(03:00) Why the Scale Fluctuates (And Doesn’t Always Mean Fat Gain)
(06:00) The Seasons of Fat Loss: A Coaching Perspective
(08:00) The Hidden Truth About “Year-Round” Dieting
(11:50) How Consistent Are You Really?
(12:55) Listener Q1: How to Build Muscle with an Autoimmune Condition
(16:15) Listener Q2: Our Honest Take on the Carnivore Diet
(21:00) Listener Q3: What Clients Don’t Say (But We Wish They Did)
(27:45) The Importance of Sharing Plans and Form Videos with Your Coach
(29:20) Wrap Up + Scale Relationship Challenge
SUBMIT YOUR QUESTIONS to be answered on the show:
https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode, Chase and Chris talk with Allicia, a mom of two and a client of Chris who has been on a powerful health journey over the past year and a half. Allicia opens up about how her life changed after having her second child, going through a divorce, and still choosing to keep showing up for herself.
She shares how she went from feeling lost and overwhelmed to confident and strong—both physically and mentally. Allicia talks about the challenges of emotional eating, building new routines, and learning how to believe in herself. She gives honest insight into how coaching helped her push through some of the hardest times in her life, including her identity shift and learning to take “messy action” instead of striving for perfection.
If you’ve ever felt like life was too busy or messy to take care of your health, Allicia’s story is the reminder you need that there is never a “perfect time” to start—only the decision to do it anyway.
Chapters
(00:00) Meet Allicia – Client, Mom, and Community Success Manager
(02:00) Allicia’s Background and Life in Colorado
(04:40) Life Before Coaching: Struggles, Therapy, and Starting Over
(07:30) Why Going to the Gym Was So Intimidating
(09:00) Mental Health, Confidence, and Doing More with Her Kids
(11:15) Starting from the Basics: Form, Nutrition, and Belief
(13:00) The Shift in Belief: From Doubt to “I Can Do This”
(14:50) Navigating Divorce Without Quitting on Herself
(16:25) Real Lifestyle Change: From Lazy Bones to StairMaster Queen
(18:45) Learning to Believe in Herself Through Progress
(21:00) Emotional Eating, Sticky Notes, and Mindful Coping
(24:30) Gaining Control: Cycle Awareness and Communication
(27:00) Celebrating Wins: Water Slides, Hiking, and Personal Growth
(30:00) Prepping for the Manitou Incline Again
(32:45) Letting Go of All-or-Nothing Thinking
(34:45) Why She Didn’t Quit—Even in the Hardest Times
(36:00) Leaning on Coaching for Support and Direction
(40:15) Why Conquer Was Different From Anything She’s Tried
(43:00) Coach Chris on Allicia’s Resilience and Growth
(46:00) Rewriting 20+ Years of Beliefs in Just 18 Months
(47:30) Allicia’s Final Advice: There’s Never a Perfect Time
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode of The Chasing Health Podcast, Chase and Chris kick things off by sharing their most chaotic travel stories—everything from stolen wallets and missed deployments to a $3,500 boarding pass error. Then, they answer some awesome listener questions on how to stay on track during football season, why old struggles keep coming back, and how to stay motivated with your health journey after 50.
They keep it real, offer practical tips, and remind you that one bad weekend doesn’t ruin your progress—but consistent choices do matter!
Chapters
(00:00) Most Chaotic Travel Stories
(08:48) Listener Q&A: How to Handle Tailgating and Game Day Parties
(17:53) Why Do Old Struggles Keep Coming Back?
(22:27) Losing Motivation After 50 and Learning to Trust Again
(28:53) Final Thoughts & Wrap-Up
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode of The Chasing Health Podcast, Chase Smith and Chris Bealhen talk about one of the most overlooked parts of any health and fitness journey... people.
It’s not just about workouts, calories, or macros. The people around you can either lift you up or make the road harder. Chase and Chris dive into how to handle unsupportive family members, friends, coworkers, and even the medical community.
They share real stories, practical tips, and strategies to set boundaries, stay focused, and lead by example. You’ll learn how to protect your progress, find the right support system, and avoid letting others pull you back into old habits.
Chapters
(00:00) Why People Around You Matter in Your Journey
(02:00) Unsupportive Spouses and Family Dynamics
(07:00) Setting Boundaries with Comments and Criticism
(11:00) Leading by Example Without Forcing Change
(15:00) Food Environments and Family Meal Strategies
(20:00) Saying “No” Without Guilt
(23:00) Parents and Loved Ones Who Don’t Understand
(28:00) Friends, Social Circles, and Saying No to Old Habits
(33:00) Coworkers, Break Rooms, and Workplace Traps
(39:00) Building Confidence in the Gym Community
(46:00) Handling Sabotage—Intentional or Not
(47:00) Social Media and Influencer Noise
(51:00) Navigating Advice from Doctors and Medical Professionals
(59:00) Final Thoughts: Focus on Boundaries, Growth, and Your Circle
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary:
In this Q&A episode, Chase and Chris answer five listener questions all about health, fitness, and mindset. They kick things off by asking a fun question: What would you do with one extra hour in your day (and no, you can’t say work)? From there, they dive into topics like whether active rest between sets is helpful, why BMI isn’t the best way to measure health, how to find affordable healthy meals, and how to beat negative thoughts that hold you back.
This episode is full of helpful advice, real talk, and a few laughs too. Whether you're just getting started or deep into your journey, there’s something in here for you.
Chapters:
(00:00) What Would You Do With an Extra Hour in Your Day?
(05:45) Do You Really Not Have Time or Is It a Priority Problem?
(08:55) Active Recovery Between Sets – Good or Not Necessary?
(12:13) What Actually Measures Health if BMI Doesn’t?
(19:05) Best Healthy Foods to Boost Energy
(22:23) Easiest & Cheapest Healthy Meals for Weight Loss
(31:08) How Long Does It Take to Overcome Self-Limiting Beliefs?
(35:15) Wrapping Up – Let Us Know Your Questions!
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
Ever said, "I know what to do... I just don't do it"? You're not alone. In this episode, Chase and Chris break down the six real reasons people struggle to follow through on their goals—and what to do instead. From motivation drops to emotional avoidance, they show how your identity, mindset, and daily systems play a bigger role than willpower alone.
They share relatable stories, client wins, and easy strategies that anyone can start using right away. If you're tired of starting over every Monday, this episode will show you how to actually stick to the habits that move you forward.
Chapters
(00:00) Why You Don't Follow Through
(01:28) Experience Makes Change Harder
(02:21) Identity vs. Intentions
(03:45) Your Thermostat: Self-Sabotage Explained
(06:51) Rewriting the Story With Daily Proof
(07:04) Self-Talk and Inner Belief Systems
(08:34) What Happens at Your "Upper Limit"
(09:12) Addicted to the Start, Not the Process
(10:54) Dopamine Hits and Bailing Early
(12:18) Embracing the Boring Stuff
(14:42) How to Track Your Consistency
(16:11) Whole Foods and Simplicity
(17:46) Fast Results vs. Long-Term Success
(18:13) You Think Motivation is Required
(20:24) Action First, Then Motivation
(22:43) Creating Non-Negotiable Habits
(24:07) Emotional Avoidance Over Simple Tasks
(26:27) Feelings Aren’t Facts
(28:55) Broken Trust with Yourself
(30:12) Showing Up Even on Hard Days
(31:39) Stop Setting Yourself Up to Fail
(33:40) Rebuilding Belief with Small Wins
(35:17) Make Promises You Can Keep
(37:11) Overplanning from Your Fantasy Self
(38:51) Forecasting and Weekly Audits
(40:18) Consistency > Intensity
(40:55) Ditching the 75-Hard Mentality
(41:53) Recap of the 6 Reasons You Don’t Follow Through
(43:16) The Flower Analogy: Progress Takes Time
(44:30) Final Thoughts and Encouragement
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:
Chase’s Instagram: https://www.instagram.com/changing_chase/
Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/
Facebook Group: https://www.facebook.com/groups/665770984678334/
Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective