Send us a text This week we’re breaking down the truth about body recomposition—losing fat and building muscle at the same time. We dive into the science of how nutrition, training, and recovery work together to reshape your body without extreme bulking or cutting. You’ll walk away with practical strategies for setting realistic goals, hitting the right protein targets, and structuring workouts that drive both fat loss and muscle growth. Plus, we highlight an often-overlooked benefit:...

Send us a text If you’re tired of starting strong and fizzling out halfway through the year, this is your wake-up call. In this episode, we’re talking about grit, self-respect, and what it really takes to stay locked in when motivation fades. We’ll challenge you to look in the mirror and ask yourself why you’re not showing up for YOU. The truth? Most people are capable but choose comfort over commitment - and that’s why greatness feels rare. But here’s the thing: it doesn’t have to be. ...

Send us a text Living a meaningful life isn’t about having all the answers, achieving constant happiness, or avoiding pain. It’s about aligning your life with what deeply matters to you, even when it’s uncomfortable. Meaning gives your experiences a sense of purpose and direction. So forget the fluffy advice—you want a life that actually feels worth living! In this episode, we break down the 4-step framework to build real meaning. No gimmicks. No clichés. Just clarity, action, ...

Send us a text In this episode, Tanner and Tayler discuss the intricate relationship between body image and self-confidence, sharing personal experiences and insights. They explore how past experiences, media influence, and personal growth shape one's perception of self. The conversation emphasizes the importance of self-acceptance, challenging negative self-talk, and finding motivation in both social media and real-life influences. Ultimately, they highlight the journey towards a healthi...

Send us a text Picture this: You have been in a terrible rut. Maybe you need to find a job, study, lose weight, break a few bad habits. Instead, you spend most of the day on the internet doing nothing productive and the effects are really starting to accumulate as the weeks and months pile on. The thing is, you know what you need to do to succeed. If you heard someone else saying the above, you would probably tell them to take their goals more seriously and break them up into manageable...

Send us a text Are you often delaying starting a task or goal because overthinking gives you a false sense of control and safety? Are you stuck in analysis paralysis? Do you spend more time *planning* than *doing*? Well, you are holding yourself back. You are teaching your brain and body to not trust itself which is doing more harm than good. Start seeing this as an opportunity to set the standard for yourself! This week, we explore the power of taking action, even when you're not 100% re...

Send us a text Sleepless nights got you feeling like a zombie? Which came first - crappy sleep or the anxiety? Which can we work on to improve the other? For this chat, Tayler, our psychotherapist, has some really interesting takes on anxiety and particularly when it comes to sleep. Sleep in itself can be such a source for anxiety - the pressure to get the best and most sleep. Tayler will share what insomnia is, uncover the root causes keeping you up at night, explore the serious im...

Send us a text Keto? Paleo? Juice cleanses? They're everywhere! But do these trendy diets *really* work, or are they just fleeting fads? This episode is your ultimate guide to navigating the confusing world of fad diets. We'll explore: What is a FAD diet? the common pitfalls of restrictive diets, the science (or lack thereof) behind popular trends, how to identify red flags and avoid potential harm, as well as alternatives to fad diets for achieving sustainable health and weight...

Send us a text In this week's episode, we switch gears and redirect our focus to mental health. We take you through the topic of struggle and what it is. Struggle is a significant driver to personal growth. Why? Because it forces us to self advocate, adapt, learn, and develop resilience. Overcoming challenges (especially unexpected ones) pushes us out of our comfort zones, teaches us how to find solutions, gives us the chance to practice gratitude, and helps us build stronger character ...

Send us a text In this episode, Tanner, a Certified Nutritionist & Personal Trainer guides us through what sports nutrition is, why it is important to eat BEFORE and AFTER you workout, and what the best pre and post workout meals are. We share our personal experiences over the years, insights through our own education, as well as the research behind these statements. Tanner has experience coaching over 400+ people, studied at Conestoga College and after got his certification in Nutr...

Send us a text Welcome to this week's episode! Have you ever felt disappointed with your “life plan”, expectations set for yourself or the checklist you created? Today we talk about the common feeling of being disappointed with where your life is at, the timeline not aligning with your expectations or feeling like you are not showing up for yourself and goals like you thought you would. This is the episode for you - perspective, wisdom, understanding and validation. We share our p...

Send us a text In this episode, we bring you our thoughts on a few essential life lessons that school doesn't teach us. While traditional education focuses on academics there are fundamental lessons, values, concepts and mindsets that too often get overlooked—things like emotional intelligence, gratitude, how to be mindfully aware of the present moment, value systems and independence. Join us for a good laugh (cannot go an episode without some kind of sibling banter!) and insight ...

Send us a text Nutrition can feel like a complex word which makes the idea of it intimidating. But when you break it down it’s quite simple! If you don't believe that yet, you will after this episode. Tanner takes us through a thorough, yet quick explanation of nutrition, how it gives us energy, and how we can gain even more energy through simplifying it. He also carries us through a breakdown of key strategies on just how to eat simple and the dramatic effects it has on your body and...

Send us a text Starting a fitness journey can feel overwhelming and intimidating. But, that shouldn’t stop you from pursuing your fitness goals because guess what? Anyone who is involved in fitness started from the beginning, too. As a beginner in the fitness world, you can lean on the experiences of others to begin your own. There are countless things we both wish we knew before starting our fitness journeys. However, there are still proven ways to maximize your experience and progress as a ...

Send us a text Have you noticed yourself speaking or thinking negatively? Being pessimistic about life and where you are at? We have noticed an increase in this and felt the urge to discuss! Based on current research, people are likely comparing themselves to others more so today than in the past due to social media (not surprising). Always seeing curated, seemingly perfect versions of other people's lives. In this episode, we explore why it’s so easy to get caught up in negative thinki...

Send us a text Do you notice yourself focusing on your end goal more than the actual journey of getting there? Do you notice yourself constantly unfulfilled once you reach your goal and frustrated with why? If you answered yes to either question then this episode is for you. This is an extra special show as we bring you our first guest speaker! Cole is a World Class 2x Time Natural Bodybuilding Pro Card holder and he is opening up about his personal experience with only focusing on the ...

Send us a text Welcome to the 1st episode of 2025 and of season 2! We are so glad you are here. When choosing the topic for today, we thought, “what better way to kick start the year than to chat about gratitude and how we can make it stick for 365 days+ We start by understanding the true definition of gratitude and its importance. Gratitude isn’t just a fleeting feeling—it’s a mindset that can shape your daily life, improve your relationships, and boost your overall well-being. We’ll w...

Send us a text If you have made it this far, we have reached our final episode of 2024! As this year wraps up, we decided to take the opportunity to revisit our ‘word of the year’. This was one of our very first episode topics and thought it would be fitting to do a check in. We remind you and ourselves of our word and why we chose it, how we used it, what we gained from doing so, as well as if we are going to be using a word to set us up for success in 2025. So, is it importa...

Send us a text Does this case sound familiar to you? You put a lot of work into your self-growth (physically and mentally) but despite all of that effort and time invested, maybe you don’t feel like you’re getting where you want to go. Maybe still lacking discipline on simple things, still stuck facing the same hardships and problems, still living at a fraction of your potential. If this is so, you’re not alone. This used to be us! The issue was that everything we were learning wasn’t being...

Send us a text This week is an important topic as it is one we have both been heavily experiencing - changes in life. This means multiple projects, ideal timelines, and of course, our self imposed expectations. Not only expectations on what we think and want to happen, but what we expect from ourselves through it all - and that can be a lot. Whether it’s a career change, moving to a new city, starting a family, or embarking on a personal journey of growth, managing expectations can be both ...