On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
What’s the best way to control unhealthy snack cravings?
What are your best tricks for eating out and trying to lose weight?
I feel like I want to accomplish a lot of different goals, which I know I can do… but I also struggle doing everything. Any recommendations on what I should focus on first?
How can I know who to believe when looking for information about weight loss and just being healthier?
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Summary
In this episode of the Coaches Roundtable, Coaches, Chase, Chris, & Brevin, discuss various topics related to setting boundaries, navigating life's challenges, finding time for fitness, and understanding how the body burns fats and carbs. They emphasize the importance of putting oneself first, setting non-negotiables, and being flexible with routines. They also highlight the significance of a calorie deficit for weight loss and the role of consistency in achieving fitness goals. Overall, the hosts provide practical advice and insights for listeners to prioritize their well-being and make sustainable lifestyle changes.
Chapters
00:00 Introduction and Thanksgiving Recap
01:21 Setting Boundaries as a People Pleaser
10:04 Navigating Life's Curveballs and Sticking to a Routine
16:43 Finding Time for Fitness in a Chaotic Life
22:02 Understanding How the Body Burns Fats vs Carbs
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The Ultimate Guide To Fat Loss
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On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Kris:
Using the words “I will “ vs “hoping” or “if I can.” When I ..xyz.
Also the mindset of not saying I’ll do that after I “lose the weight - gain the strength -am more fit “
I am trying to do it all now and not put off until it’s perfect timing.
Angelique:
Hoooooow do I interrupt the funk before it's 3 snickers and a giant bag of skittles?
Diana: When you get into that “f* it all” mental place… what’s the fastest way to positively shift your mindset into a healthy, goal-oriented one?
Angelique: How do you keep the focus? How do you tell your brain, and have it believe you, that THIS is because I love myself??
How can you get out of that quick-fix mindset when that’s always been what you’re used to from years of dieting… I know it’s not helping and quick fixes aren’t good, but my head keeps telling me everything else is “too slow”.
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The Ultimate Guide To Fat Loss
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Connect with chase
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Heidi: Does it matter how heavy the weight is when strength training? When is it just too heavy?
Katie Shoemaker: For those who have minimal to no workout history, what’s a good starting point? Every day changes like parking further from the store entrance, or taking the stairs instead of the elevator - other “small” lifestyle changes to build a foundation?
Peggy Horton: How long before I stop hurting every day
Kim Mcgrath: Exercises for beginners I had both my hips replaced and am still cautious about movement… Afraid of hurting
Stacie: Newbie gym rat here. What's more important, weight or reps. For example would it be better to do 20lbs for 15 reps or 30lbs for 8 reps.
Jan Cochran:
When building muscle, lift heavy or light?
What’s the best warmup?
Cardio before or after weight training?
Stacie: I heard the idea of making decisions based upon how your "future self" or your "new identity" would respond. I feel that would be beneficial but how does that look in the practical sense?
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The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
Connect with chase
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
What is your take on the anabolic window, What are the benefits of carb loading before and after the workout.
Heidi: Thoughts on diet soda?
Traci: If you had to pick one, nutrition or fitness, which would it be and why?
Lisa:
What are some of your favorite lunch go-tos?
Are there any unique nutrition needs for individuals ages 60 and up?
I've heard from others that it's better to stick with chicken or fish for protein for a person trying to lose weight ... is that accurate or can I still use lean beef?
Are there things in protein shakes to avoid? Do you recommend any certain protein shakes?
How much time is best to stop eating before bedtime ... 3 hours, more, less?
Stacie: Does exercise or working out affect what your body craves as far as nutrition is concerned? For example wanting more protein or carbs or certain vegetables or fats.
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The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
How do you find a balance in a healthy awareness of food quality and clean ingredients and food freedom? When does awareness cross over into fear when there are legitimate issues with certain food additives. For example clinically it would be said that I border on orthorexia, yet realistically I just enjoy feeling good.
Stacie: When eating the appropriate amount of protein and adding in the necessary fiber it doesn't leave a lot of room for higher carb sources. What are the better choices for carbs excluding wheat products and is it better to eat those carb sources before working out or after?
Robin: What important role do carbs play in nutrition? (this question is from you've heard your whole life bread and potatoes are bad) what happens when carbs are cut from our nutrition, how does it affect us?
Robin: Examples of healthy and less healthy fats? And their roles in our nutrition.
Adam: I weigh 260 lbs and you ask me to eat 177 grams of protein. First, why? 2nd how do I do that without eating good old tuna every day??
Amanda: What are some overlooked sources of protein? I, along with plenty of others I’m sure, struggle to consistently hit my protein goal. I used to rely on more than one shake daily - now I have 3-4 a week, since I know the value of choosing whole foods before supplements. But what are some hacks to get that protein in? Thanks!
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The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
In this episode we're bringing you another Q&A
1. (Cassandra) Relationship with depression/hormones and eating are there any studies on this
2. I keep trying to break up with food but food doesn’t get the message. How can I end this bad relationship.
3. Generational Health
4. Why do we self sabotage???Two seconds "feeling good" eating something we shouldn't followed by the guilt for eating it. What are we trying to fill with food? Such a vicious cycle.
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
Connect with chase
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In this episode I dive into
Why you're not making progress in the gym
Stimulus - Recovery - Adaptation
Guidelines to hypertrophy programming
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Free Resources:
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Connect with me:
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
I’m never motivated to workout and I feel like I have to force myself to go, any tips that could help with that?
When you live alone and have no one supporting you at home what do you do to keep your mind motivated?
Jillian Bourke: When trying to bring up a lagging muscle group, specifically biceps, I heard you should start the workout with that muscle group to pre-fatigue it. Would this mean that is the only point in the workout where I’d do my isolated bicep exercise? Or would I also do them at the end with my other programmed isolations as well like normal? Love the podcast, thank you!
When you’re on a weight loss journey, how do you determine how much weight you should actually lose to not be overweight anymore? BMI calculator? Something else?
Stacie: I know everyone is different but When your body is shifting and redefining itself. What's the average amount of time before you see the scale start moving downward again and how do you know if it's redefining itself vs entering metabolic adaptation.
Dawn: What is the best, most reliable at-home scale?
Dawn: I know protein from food sources is preferred and ideal. But sometimes shakes and bars are necessary for busy days. Any faves?
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
This is the reason I see most people struggle, they believe it has to be one or the other
In this episode I discuss:
Big picture shifts and reframes to have the best of both worlds
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Free Resources:
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
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On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Karen: How to reset your mindset? Meaning you had it all going once and things slipped how to get back into it?
Stacie: How to identify what you're actually dealing with, like emotions vs self sabotage.
Robin: How long does it take on average to change your mindset? I know it's not an overnight process and the mindset is constantly changing.
Expectations - weight loss - hunger - progress - dealing with medical reasons
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Calla: So I'm really good about tracking calories when I'm at home and can easily look things up/weigh my food, but when I'm at someone else's house and they prepare something, I fall off the wagon and feel totally lost. How do you all keep track of calories that aren't easy to calculate??
Debbie: More reps lower weight vs less reps more weight and/or reps vs to "failure". I keep hearing: instead of reps of 10, 12, or 15 x 2 or 3.. keep going until you can't. Less sets.
Michelle: if you’re bad at remembering to count, is doing time a good option too? As long as it isn’t single sided stuff.
Stacie: If you're not sure your form is correct or pretty much know it's not correct but don't know how to fix it and you continue anyway are you doing more harm than good or just not going to get the benefit of the work out.
Mahrysa: For weight loss , when weight lifting, do you have to sweat in order to lose?
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Amanda: When counting macros, could you talk about going over fats/carbs and “borrowing” from the other? Does it make a huge difference at the end of the day, as long as the calorie goal is hit?
Stacie: When trying to get in 3 to 4 servings of vegetables while in a calorie deficit, which vegetables should take a higher priority over others and why. Also on the same line, if you can't for some reason get in 2 to 3 servings of fruit how detrimental would it be to replace the fruit with vegetables long term.
Rob: The difference between tracking raw vs. cooked foods (specifically rice/pasta) - meal prepping in bulk.
How do I know how many calories I should eat per day if my activity level changes by the day
Tying into that, how do I know do I account for hockey practices and games when calculating how many calories I should eat
Lastly, are apple watches a reliable way to track calories burned in a workout?
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
1) What to do when you get sick AND What to do when your kid gets sick
2) I’ve been inconsistent with my plan lately, mostly working out. I really don’t know why. I’m just not motivated lately, have been wanting to rest after work and am just not excited about getting up and going. I still struggle sometimes with an all or nothing mentality. Regarding nutrition, I’m okay with and understand screwing up one day and just getting back on track tomorrow. But for some reason, fitness just doesn’t click the same for me. I’m also in maintenance so I need more than ever to follow my dang plan. And sometimes can’t shake the thoughts of “I can’t lose in maintenance and need to be okay with that.” If I miss a workout or two, lately, I’ll just so mentally derailed that jumping back in won’t even make a difference. I’ll drive an hour plus in SoCal traffic to get there, since I have the accountability of someone telling me what to do. But I just can’t consistently make that excitement stay ignited on my own.
3) How to handle a food addiction
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
Connect with chase
Connect with chris
In this episode I discuss:
- What is online coaching
- Who do I work with
- 5 pillars of coaching
- 3 Phases
Work with me --> 1:1 coaching application
Free Resources:
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Connect with me:
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Favorite Workout Songs
Alcohol and Weight Loss
How can you? Considerations?
Weight Loss Medications
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
Connect with chase
Connect with chris
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Diane F: I need to know how to get in my protein without going over calories.
Mary P: How can I get enough protein in. On a good day, I’m only getting about 60 grams of protein.
Amy M: Are there any weight exercises that should almost always be in everyone’s routine all the time?
Stacie B: How to reduce the natural cortisol in your system due to stress overload?
How can I manage expectations when it comes to weight loss? What should I expect?
If you'd like to submit your question for the show
1:1 coaching application
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
In today's episode I dive into the Fat Loss Fundamentals
These are things fundamental concepts/principals you need to help you simplify fat loss and never struggle again
- Pre Fat loss
- Fat Loss
- Training
- Accountability
The Ultimate Guide To Fat Loss
On this week’s episode of The Coaches Roundtable, we’re bringing you another Q&A Podcast!
In this episode, we answered the following questions:
Why are so many coaches against meal plans?
Karina M: Top recommendations for fitness and nutrition books?
Karen M: How to get your mindset right for when there are goodies out? (Ex. going to the movies, birthday party, family cookout, etc.) and not over do it.
Christine G: How to exercise self-control better when being on steroids. The reason is because I got that injection in my hand 2 weeks ago and yet I’m still wanting junk and the scale is creeping up again. I’m not trying to use that as an excuse but I think I was eating better before the injection.
Amy M: How to know when to switch up a weight routine?
Amy M: How to decide how to split weight routine?
Amy M: Does order of exercises matter?
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
Facebook Group: Fat Loss Forever
In this episode Sarah and I discuss:
- How stress affects fat loss
- How to deal with stress (stress mitigation)
- How to get toned
- Fitness myths that need to die
Connect with Sarah:
Connect with me:
The Ultimate Guide To Fat Loss
The Beginners Guide to Strength Training
