Summary

In this episode, Chris Fox shares his journey through sobriety, meditation, grief, and how mindfulness can transform our approach to life's challenges. Discover practical insights on acceptance, compassion, and breaking cycles to live more intentionally. In this episode, Chris Fox shares insights on sustainable eating, mindful cooking, and the importance of individualizing health and nutrition plans. We explore how to make healthy living simple, enjoyable, and aligned with personal values.

Takeaways

Mindfulness teaches us to sit with discomfort and accept it without immediate reaction

Support systems and community are crucial in overcoming personal challenges

Self-compassion is essential for sustainable change and growth

Awareness alone is not enough; action and patience are needed to change habits

Acceptance of life's impermanence can lead to greater peace and resilience 

Most people already know what to do but lack self-belief to act.

Sustainable eating aligns with personal values and ethics.

Cooking skills and confidence are key to healthy eating.

Cookie cutter plans rarely fit individual lifestyles.

Enjoyment and satisfaction are crucial for long-term success.

Chapters

00:00 Introduction and episode overview

00:03 Introduction to personalized nutrition and mindfulness

01:59 Chris Fox's background and journey into meditation

03:00 The myth of one-size-fits-all diet plans

07:04 The role of meditation in sobriety and personal transformation

07:05 The importance of principles over recipes

12:03 Overcoming the myth of perfect meditation and embracing discomfort

12:04 Making healthy food simple and tasty

16:58 The importance of sitting with feelings and desires

17:23 The role of cooking skills and confidence

22:01 Breaking cycles through awareness and support

22:04 Balancing enjoyment and health in eating habits

27:13 Dealing with grief and loss with mindfulness

27:15 The impact of food culture and individual preferences

32:00 The power of self-compassion and grace in recovery

32:29 Sustainable and ethical food choices

37:06 The cultural conditioning around perfection and failure

37:14 The influence of media and food culture

41:58 Practical tips for integrating mindfulness into daily life

42:06 Practical tips for mindful eating and cooking

47:00 Final thoughts on living intentionally and with kindness

47:01 The importance of self-belief and individualization

51:58 How to start exploring mindful meditation

56:54 Chris Fox’s journey from chef to health coach

01:02:00 The significance of aligning food choices with values

01:06:59 Closing thoughts and next steps for listeners

Connect with Chris on IG @chrisfoxnyc

Visit Chris' website HERE

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

Steve Lutz shares his inspiring journey of losing over 170 pounds, overcoming alcohol dependency, and the mental shifts that fueled his transformation. This episode highlights the importance of vulnerability, seeking help, and redefining self-worth. In this episode, Steve Lutz shares his inspiring weight loss journey, transitioning from teaching to online coaching, and insights on body image, habits, and community support. Discover practical tips and mindset shifts to help you on your fitness path.

Key Topics

Steve's weight loss journey from 400 to 170 pounds

The role of alcohol dependency in his life and recovery

The mental shifts and mindset changes that supported his transformation

The importance of seeking help and vulnerability

The impact of accountability and coaching in sustaining change Steve Lutz's weight loss journey from 381 to 200 pounds

Transition from teaching to online coaching

The importance of community and support systems

Overcoming quick fix mentalities and focusing on basics

Body image, loose skin, and self-acceptance

The role of habits and mindset in long-term success

Resonating with clients through personal stories

The impact of social media algorithms on body image perceptions

Chapters

00:00 Introduction and Guest Background

03:25 Steve's Early Fitness and Struggles

04:58 The Role of Community and Support

05:41 Living in Korea and Escalating Dependency

06:11 Hitting Rock Bottom and Reaching Out for Help

07:10 The Weight Loss Journey Begins

08:02 Returning Home in a Different Body

08:15 Overcoming Quick Fix Mentalities

09:07 The Emotional Impact of Transformation

11:59 Body Image, Loose Skin, and Self-Acceptance

12:12 Dealing with Alcohol Dependency During Weight Loss

14:21 The Role of Mental Health and Seeking Support

15:46 Habits and Mindset for Long-Term Success

16:15 Men's Mental Health and Vulnerability

19:50 Resonating with Clients and Personal Stories

20:36 Finding Inspiration and Support from Others

23:16 The Power of Accountability and Perspective

23:31 Social Media's Impact on Body Image

27:01 Practical Tips for Sustainable Weight Loss

27:48 Current Relationship with Alcohol and Future Goals

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Justin McClintock, founder of Feel Strong Fitness, shares insights on injury-aware coaching, the role of strength and mobility, and the realities of CrossFit and calisthenics. Discover how personalized training can transform your approach to fitness and longevity. Justin shares insights on effective coaching, gym onboarding, client retention, and balancing life stress with fitness goals. This episode offers practical advice for trainers and clients alike.

Key Topics

Injury-aware coaching and when to refer to medical professionals

The importance of strength, movement, and longevity over aesthetics

How to assess and adapt training for individual needs

The role of communication in online coaching

Understanding disc herniations and managing expectations

The crossover between CrossFit and Olympic weightlifting

The significance of calisthenics and bodyweight mastery

Addressing mindset and setbacks in fitness journeys Effective gym onboarding processes

Client retention strategies

Balancing life stress with fitness goals

Personalized coaching and communication

Importance of assessment and background understanding

Long-term client relationships and trust

Adapting training to life circumstances

The role of coaching ethics and integrity

Chapters

00:00 Introduction and guest background

04:18 The limitations of group fitness and personalized care

09:02 The myth of rest and the importance of active recovery

13:25 Online coaching: communication and assessment

17:10 Managing setbacks and maintaining progress

22:09 Assessment and customization in training programs

26:40 Calisthenics, strength, and movement mastery

32:11 Olympic weightlifting and its influence on CrossFit

Connect with Just on IG @feelstrongfit

Check out Justin's website HERE

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal catch up on their recent lives, discussing travel, maintaining health routines, and the importance of strategic planning in weight management. They share insights on how lifestyle choices and mindful habits support long-term wellness, even amidst busy schedules.

Chapters

00:00 Introduction and Recent Life Updates

08:31 Back to Recording and Future Episodes

09:01 Travel, Weddings, and Lifestyle Management

11:54 Maintaining Nutrition and Movement During Travel

16:03 Dealing with Heavy Indian Food and Digestive Changes

19:04 Tracking and Lifestyle Confidence

22:59 Morning Movement and Rituals for Success

25:29 The importance of not being locked in during fat loss phases

26:22 The need for breaks and self-validation

27:07 Overwhelm from life's chaos and managing expectations

29:52 Reconnecting with motivation through movement

32:23 Recognizing control and managing anxiety

36:21 Informed decision-making versus fear in health

39:22 The role of data and awareness in lifestyle choices

43:20 Living a flexible lifestyle and enjoying moments

48:22 The significance of scale and self-assessment

50:35 Embracing vibrant colors and self-expression

51:37 The impact of social perceptions and confidence

52:01 Closing thoughts and encouragement to share the episode

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

Peeing your pants is not just "part of being a woman" and your deadlift, cough, or sneeze may be telling you exactly why. Health coach and strength specialist Meryl Binder breaks down the real reason so many women struggle with pelvic floor dysfunction and what to do before it starts stealing your lifts, confidence, and comfort.

Carmie and Dal get candid about the moments women are usually told to brush off: leakage under load, painful intercourse, constant UTIs, pelvic pressure, and that frustrating feeling that your body just isn’t moving the way it should. Meryl shares how pregnancy forced her to look deeper at her own symptoms, why she pursued pregnancy and postpartum athleticism training through Brianna Battles, and how pelvic floor therapy changed the way she thinks about bracing, breathing, and core engagement. You’ll discover:

• Why “just do Kegels” is often the wrong answer
• How too much tension can be just as problematic as weakness
• The difference between belly breathing and 360 degree breathing
• Why pressure management matters for deadlifts, coughing, sneezing, and laughter
• What to ask when looking for a pelvic floor therapist
• How pregnancy, postpartum, perimenopause, and years of holding tension all connect

Meryl explains why the pelvic floor is often overlooked, especially for high-achieving women, former athletes, and anyone told their symptoms are normal after kids or with age. She also shares what she’s doing now to stay strong through pregnancy while managing leakage, bracing smarter, and protecting her core system for the long haul. If you’ve ever been dismissed, embarrassed, or told to just live with it, this conversation is a must-listen. It’s equal parts validation, practical education, and a reminder that the cool shit is on the other side of doing something about it. Meryl Binder is a health coach and strength and conditioning coach at Wicked Iron Strength, with additional training in pregnancy and postpartum athleticism and pelvic floor function. She helps women train, breathe, and advocate for better care in every season of life.

Chapters

00:00 - No cliff notes, just letting the conversation flow

00:36 - Sleep deprivation, humor, and the morning check-in

04:41 - Introducing the show and why Meryl was invited on

05:25 - Why deadlifts, pressure, and peeing became the starting point

06:05 - Meryl’s background in coaching, athletics, and psychology

08:00 - How CrossFit and lifting changed her relationship with fitness

08:54 - Pregnancy, leakage, and finally seeking pelvic floor help

10:46 - Why pelvic floor dysfunction is common but still under-discussed

11:01 - Carmie’s experience being dismissed and finally getting referred

12:53 - What changed after Brianna Battles’ pregnancy and postpartum course

14:25 - Learning 360 breathing, expansion, and actual pelvic floor relaxation

15:19 - Why kegels are not the whole answer

16:20 - Coughing, sneezing, laughing, and everyday pressure problems

17:17 - Tension, stress, and why women hold it everywhere

18:24 - Why learning to relax can be more helpful than chasing a “solution”

19:22 - Lifting heavy while pregnant and handling outside judgment

21:43 - How Meryl deadlifts now with better core and pelvic floor engagement

23:36 - Why lifting becomes a workout before the workout

24:24 - Letting people help load and unload the bar

25:26 - Managing expectations for postpartum instead of clinging to one plan

26:25 - Breath connection work in the first weeks after birth

27:21 - Starting with “hug the baby” breathing and gradual core reconnection

29:20 - What Meryl looked for in pelvic floor therapy and how she found it

30:57 - What qualifications to look for in a pelvic floor therapist

32:21 - Signs it may be time to ask for pelvic floor support

33:26 - Why “too tight” can be a bigger issue than “too weak”

34:24 - Left-right imbalances, injuries, and pelvic floor connections

35:43 - What an internal pelvic floor assessment can look like

39:06 - Being told not to move laterally and why that advice was unsatisfying

40:53 - Acceptance versus complacency when bodies change

42:05 - Why women joke about symptoms instead of addressing them

44:48 - How being active and nourished supported Meryl’s pregnancy

45:46 - The biggest pregnancy win: pooping every day

48:03 - Fertility, lifestyle habits, and getting pregnant later in life

50:46 - Why having the basics in place makes postpartum easier

52:23 - The danger of postpartum “lose the weight” pressure

53:08 - It is never too late to start building better habits

54:40 - Breathing, body image, and unlearning suck-it-in culture

56:57 - Rib flare, fascia tightness, and why breath changes mechanics

58:39 - Simple breathing practice as a daily game changer

60:32 - Final takeaway: do something, even if it is just one deep breath

Connect with Meryl on IG @merylcbc

Check out @wickedironstrength here

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this episode, Kate Solovieva shares her journey from growing up in Soviet Russia to becoming a master coach with Precision Nutrition. She discusses the importance of behavioral change, identity shifts, and practical strategies for health and nutrition professionals to better serve their clients. In this episode, Kate shares insights on how language, mindset, and nuanced understanding can transform coaching and personal growth. She emphasizes the importance of context, practice, and expanding possibilities beyond traditional goals.

Key Topics

The role of identity in health and weight loss

Behavioral change as the core of sustainable health

The lag between actions and identity realization

Strategies for coaches to meet clients where they are

The impact of cultural and personal background on health habits The impact of language and labels on mindset

The analogy of tools and safety in health practices

Reframing restriction and restraint in nutrition

The importance of context and intent in behaviors

Practice, reps, and patience in skill development

Expanding possibilities beyond weight loss

The role of discomfort in growth and achievement

Mentorship and individualized coaching approaches

Chapters

00:00 Introduction to Kate Solo Vieva

01:59 Kate's Background and Journey into Nutrition

04:54 The Influence of Culture and Aesthetics

07:00 Discovering Precision Nutrition

09:58 Bridging the Gap: Education vs. Overwhelm

15:00 The Concept of Capacity in Coaching

19:56 Relatability and Lived Experience in Coaching

25:07 The Role of Psychology and Behavior

29:59 Identity Shifts and Long-Term Change

35:01 Helping Clients 'Become' Their Goals

40:07 Practical Strategies for Coaches

44:55 Closing Remarks and Final Thoughts

02:27 The power of language and labels in mindset

04:54 Using the tool analogy to understand health behaviors

09:58 Reframing restriction and restraint in nutrition

15:00 The importance of context, intent, and mental space

19:56 Practice, reps, and patience in skill acquisition

25:07 Expanding possibilities beyond traditional goals

29:59 Mentorship and personalized coaching for success

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Krista Scott-Dixon shares her extensive expertise in nutrition, coaching, and counseling, emphasizing the importance of cultural understanding, emotional regulation, and human-centered coaching to achieve sustainable health outcomes.

Key Topics

Cultural competence and humility in coaching

The importance of emotional regulation and interpersonal skills

The impact of cultural and generational trauma on health behaviors

Practical strategies for building awareness and trust

The distinction between coaching and therapy

The myth of the 'perfect' diet and the importance of context

The role of curiosity and humility in professional growth

Chapters

00:00 Introduction and Krista's background in fitness and nutrition

02:10 Krista's journey from a non-athlete to a bodybuilder and coach

07:40 Historical barriers for women in weightlifting and physical activity

10:56 Cultural influences on nutrition and body image

13:40 The narrow focus of Western nutrition and cultural diversity

17:12 The importance of food as culture and heritage

20:08 Skills and emotional intelligence in coaching

24:29 Tracking, awareness, and behavioral strategies

28:28 Understanding client expectations and realistic goals

33:13 The pitfalls of the 'optimal' and 'perfect' approach

37:46 Balancing challenge and support in coaching relationships

43:19 Managing trauma, history, and cultural identity in coaching

50:00 Crossing the line: coaching vs. therapy

55:08 Cultural humility and the importance of ongoing learning

59:53 Krista's motivation for writing her book and final advice

Connect with Krista Scott-Dixon on IG @stumptuous

Connect with Krista on FB

Krista's WEBSITE

1% Better Academy

Purchase her book, Applied Nutrition, Coaching, & Counseling:

United States

Canada

UK

Internationally

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal explore the nuances of calorie cycling, its applications, benefits, and potential pitfalls. They discuss how to tailor this approach to individual lifestyles, goals, and health conditions, emphasizing the importance of personalized strategies in nutrition and fitness.

Chapters

00:00 Introduction to calorie cycling and episode overview

01:55 What is calorie cycling and its basic principles

04:01 When calorie cycling is most effective: maintenance vs fat loss

06:56 Risks of nutrient deficiency and binge eating with calorie cycling

09:54 How lifestyle, goals, and client individuality affect strategy

12:48 Calorie cycling around vacations and special occasions

15:59 Psychological benefits of planned calorie adjustments

18:56 Client adherence, consistency, and realistic expectations

22:59 Post-vacation strategies and re-entry into regular eating patterns

26:54 Summary, key takeaways, and personalized approach considerations

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Amanda Thebe shares her personal journey through menopause, debunks myths, and discusses the importance of evidence-based approaches to women's health. We explore cultural perspectives, hormone therapy, and practical lifestyle tips for managing menopause effectively.

Chapters

00:00 Introduction and guest introduction

02:23 Amanda shares her personal menopause story

08:44 Understanding perimenopause and menopause

12:00 Cultural differences in menopause experiences

16:05 History and myths of hormone therapy

19:52 Current guidelines and safety of hormone therapy

23:53 The importance of personalized treatment and lifestyle

27:49 Addressing misinformation and social media influence

32:02 Exercise and strength training during menopause

36:01 Empowering women through education and advocacy

40:05 The role of supplements and the truth about marketing

44:06 Blood work and tracking symptoms effectively

50:03 Practical tips for managing menopause symptoms

55:02 Closing thoughts and resources

Connect with Amanda Thebe on IG @amanda.thebe

Sign the Power in Menopause Declaration HERE

Purchase Menopocalypse HERE

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this anniversary episode, Carmie and Dal celebrate one year of podcasting and reflect on how much they’ve grown as coaches, creators, and women. They share honest behind-the-scenes stories about building the show, evolving their coaching styles, and learning to balance firmness with empathy. The conversation also touches on friendship, consistency, confidence, and why their different perspectives make the podcast stronger.

What We Talked About

• Hitting the one-year podcast milestone
• How podcasting has changed their confidence on camera and online
• The evolution of their coaching style over the last year
• Why health and wellness is not black and white
• Learning to be more empathetic without losing accountability
• How the podcast strengthened their friendship and communication
• The behind-the-scenes reality of producing a weekly show
• Why representation and lived experience matter in coaching

Key Takeaways

• Progress comes from consistency, not perfection
• There is no one-size-fits-all approach to health or coaching
• Confidence is built through repetition and practice
• Different perspectives can create better outcomes for clients
• The podcast has become both a platform and a friendship ritual
• Representation matters, especially for women navigating culture, motherhood, and wellness

Chapters & Timestamps

• 00:00 — Intro and puppy chaos
• 00:39 — Meeting baby Beau and life updates
• 02:55 — Puppy growth, training, and insurance chat
• 06:16 — Setting up the anniversary recap episode
• 07:05 — One year of podcasting
• 08:21 — Growth in coaching and personal perspective
• 09:45 — Moving away from black-and-white thinking
• 10:40 — Coaching with more empathy and flexibility
• 12:56 — Different approaches can both work
• 13:55 — Confidence, appearance, and visibility
• 15:38 — Encouraging each other to show up online
• 17:29 — Learning to go live and speak up
• 18:13 — Confidence through habits and progress
• 19:15 — Imposter syndrome and staying humble
• 19:59 — How the podcast helps their coaching
• 21:44 — Self-selection and attracting the right clients
• 22:25 — Analytics, downloads, and impact
• 25:30 — The work behind podcasting
• 26:50 — The early chaos of getting the show running
• 29:16 — Accountability, mistakes, and figuring it out
• 31:19 — Surviving a year in podcasting
• 32:11 — Why the duo format works so well
• 33:30 — Visual energy and YouTube/Apple video discussion
• 34:16 — The girlfriend power hour vibe
• 35:38 — Different personalities, same mission
• 39:32 — Speaking with conviction and intention
• 40:46 — Not every message is for everybody
• 41:40 — Empowerment and transformation
• 42:35 — Friendship, support, and time together
• 44:30 — Safety, patterns, and knowing each other well
• 46:02 — Gratitude for listeners and supporters
• 47:17 — Knowing what you don’t know
• 48:18 — Representation as ethnic women
• 49:18 — Breaking cycles in culture and wellness
• 50:25 — Why the podcast resonates with women and coaches
• 51:18 — Final thank-you and sign-off

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Dive into a lively conversation about strength training, aging gracefully, and the ins and outs of running a community-friendly gym. Our guest Blake shares his unique journey, innovative gym environment, and perspectives on health across generations.

In this episode:

• Blake’s lifelong connection to Hawaii and his journey from computer science to kinesiology.
• The importance of creating a welcoming gym environment for all ages and backgrounds.
• How public perception and societal shifts impact exercise habits, especially in older adults.
• The significance of repeat meals and simplicity in nutrition for busy lifestyles.
• The future of fitness: drugs for muscle growth and the societal impact of sedentary habits.
• Strategies for fostering a supportive environment for women and children in gyms.
• Innovations in gym design: open spaces, welcoming aesthetics, and removing intimidation.
• Insights into childhood activity trends, injury prevention, and building strength from a young age.
• The importance of setting a good example for kids through personal health habits.
• Listening to Popeye and eating vegetables for longevity and health.

Timestamps:

00:00 - Welcome and podcast overview

02:00 - Blake’s background and Hawaii roots

05:00 - How Blake transitioned from computer science to fitness

09:00 - The significance of community-focused gyms

12:00 - Creating an inclusive environment for all ages

17:00 - The impact of societal perceptions on youth and older adults

22:00 - How to leverage free equipment and resourcefulness in gym setup

27:00 - Addressing safety and confidence for women in gyms

34:00 - Building strength in seniors: inspiring stories of age-defying feats

42:00 - Future of enhancement drugs and ethical considerations

50:00 - The importance of family-friendly gym policies

63:00 - The role of role modeling in children’s health habits

66:00 - Final thoughts and encouragement for fitness community

This episode is packed with practical insights, inspiring stories, and a deep understanding of how strength training benefits people at every stage of life. Blake’s approach emphasizes simplicity, community, and taking care of oneself as a model for future generations. Perfect for gym owners, fitness enthusiasts, and parents alike!

Connect with Blake on IG @blakeparado

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Emily (Nutritioncoaching365), shares her inspiring journey of weight loss, the importance of lifestyle changes, and how to navigate social situations and support systems while maintaining a healthy lifestyle. Discover practical tips on meal structuring, mindset shifts, and the evolving relationship with alcohol and food. In this episode, we explore sustainable weight management, the importance of self-awareness, and tailored coaching strategies for women over 45. Our guest shares practical insights on tracking, mindset, and lifestyle changes that foster long-term success.

Chapters

00:00 Tech Troubles and Everyday Life

06:30 Journey into Nutrition Coaching

11:59 The Yo-Yo Dieting Experience

17:49 Lifestyle Changes and Alcohol Awareness

26:11 The Journey of Weight Loss and Nutrition

28:44 Navigating Nutrition in Relationships

31:56 Communication and Support in Dietary Changes

34:48 Understanding Triggers and Emotional Eating

38:47 The Importance of Self-Awareness in Eating Habits

43:29 Coaching Strategies for Sustainable Weight Management

50:54 Strength Training and Nutrition for Older Adults

53:28 Understanding Caloric Needs and Weight Maintenance

56:01 The Sensitivity of the Scale and Body Image

01:00:05 Tracking Progress: The Role of Accountability

01:03:20 Navigating Maintenance and Lifestyle Changes

01:06:37 The Importance of Coaching and Support

01:10:45 Overcoming Hormonal Challenges in Weight Management

01:12:12 Unlearning Diet Culture and Embracing a New Mindset

01:15:35 Connecting with the Audience and Resources

Connect with Emily on IG @nutritioncoaching365

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal discuss the importance of strength training for women, realistic timelines for fitness progress, and how to navigate social media misinformation. They share personal stories, practical tips, and insights on building confidence and longevity through consistent effort.

Chapters

00:00 Summer Adventures and Mosquito Battles

03:03 Nail Treats and Parenting Perspectives

05:57 Puppy Parenting: Challenges and Joys

12:04 Strength Training for Women: Observations and Insights

17:35 The Importance of Muscle and Strength in Aging

20:37 Bone Health and Strength Training

23:55 Functional Movement and Quality of Life

27:46 The Comparison Game in Fitness

32:31 The Journey of Building Strength and Muscle

36:24 Celebrating Progress in Fitness Journeys

39:33 Understanding Realistic Body Transformations

40:57 The Importance of Building Habits

46:12 Strength Training for Women: Beyond Weight Loss

52:31 Maintaining Progress and Lifestyle Adjustments

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, fitness expert Sean Hyson shares insights on building sustainable habits, muscle gain for women, and the role of mindset in your fitness journey. We explore the psychology behind lasting behavior change, personalized training, and practical advice on nutrition and workout strategies, including debunking a few common fitness myths.

Chapters

00:00 - Why you shouldn't skip headphones and a humorous start

02:03 - Celebrating 25+ years in fitness and Sean Hyson's origin story

04:39 - Sean's extensive background and credentials in health and fitness

08:13 - Addressing women’s muscularity fears and muscle gain myths

08:49 - Practical tips for women to prevent unwanted bulk

11:24 - Why muscle building is subjective and body perception matters

12:54 - Considering natural genetics, PEDs, and lifestyle influences

14:50 - Discussing social media stereotypes about muscle and aesthetics

17:00 - The evolution of fitness goals and women's shifting priorities

21:16 - The power of simple, consistent habits in long-term progress

22:56 - The importance of foundational exercises and how to start

26:30 - The critical role of nutrition, especially protein intake

28:13 - Shifting from weight loss to strength and aesthetic goals

32:20 - Machines vs free weights—what's best for beginners and beyond

37:49 - The psychological barriers and deeper reasons behind inconsistent training

41:00 - How motivation and identity shape fitness behaviors

44:00 - The significance of form, safety, and individual mechanics

49:27 - The value of coaching—online and in person

54:16 - Managing aggressive calorie deficits safely

58:52 - Reversing after fat loss, maintaining progress, and mindful dieting

62:40 - Long-term mindset: making fitness a lifestyle, not a temporary effort

66:22 - Final thoughts on inclusivity in fitness, evolving industry, and staying adaptable

Connect with Sean Hyson on IG @seanhyson

Visit Sean's webpage FITNESSDISTILLED.COM

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Josh Hillis shares his journey from personal training to becoming an expert in emotional and stress eating. We explore practical strategies for understanding and managing emotional eating, the importance of self-compassion, and how to build supportive habits for sustainable change. In this episode, Josh Hillis shares insights on sustainable eating, emotional eating, and the importance of self-acceptance in health journeys. Carmie and Dal explore practical strategies for clients and emphasize the value of grace and flexibility.

Chapters

00:00 Introduction and Technical Challenges

01:58 Josh Hillis: Journey into Personal Training

05:55 Understanding Emotional and Stress Eating

10:01 The Diet Cycle and Its Psychological Impact

13:58 Identifying Emotional Eating vs. Other Triggers

17:58 The Role of Acceptance in Eating Behaviors

22:05 Practicing Self-Compassion and Skills Development

26:37 Awakening Awareness: The Shift from Tracking to Mindfulness

31:08 The Power of Willingness: Embracing Emotions

35:02 Building Support Systems: The Importance of Community

38:29 Navigating Relationships: Finding Your Tribe

40:54 The Role of Coaching: Guiding Clients to Self-Reliance

49:24 Redefining Success: Embracing Life's Seasons

53:34 Acceptance of Human Experience

57:19 Navigating Dieting and Failure

01:01:01 Personalized Approaches to Nutrition

01:04:56 The Importance of Basic Health Practices

01:06:32 Connecting Through Shared Experiences

Connect with Josh on IG @Joshuahillis

Purchase his book LEAN AND STRONG on Amazon

Connect with Carmie on IG @carmhawk_gestfit

Connect with Dal on Ig @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal explore the nuances of maintenance in health and fitness, sharing practical tips on how to sustain progress, manage fluctuations, and navigate the psychological aspects of maintaining a healthy weight. They emphasize the importance of self-awareness, strategic eating, and the mindset needed to master long-term maintenance.

Chapters

00:00 Navigating Technology Purchases

02:58 The Journey to Finding a New Puppy

05:53 Balancing Life and Responsibilities

10:55 Transitioning to Maintenance Mode

16:56 Embracing Body Positivity and Clothing Choices

17:18 Understanding Maintenance in Weight Management

19:58 The Mental Challenges of Maintenance

24:30 The Importance of Flexibility in Maintenance

29:30 Navigating the Difficulties of Maintenance

36:00 The Role of Tracking in Successful Maintenance

37:40 The Importance of Tracking and Building Healthy Habits

40:30 Understanding Maintenance and Nutritional Flexibility

43:36 Navigating Maintenance: The Balance of Calories

46:35 Calorie Cycling: Strategies for Sustainable Maintenance

51:35 Transitioning Back to Maintenance: Finding Your New Baseline

56:45 Mastering Maintenance: Long-Term Strategies for Success

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Carmie and Dal explore the complexities of scale fluctuations, emotional relationships with weight, and practical strategies for maintaining a healthy mindset during weight loss journeys. They share personal experiences, debunk myths, and offer actionable advice to help listeners detach their self-worth from the scale and embrace a sustainable lifestyle.

Chapters

00:00 Navigating Grief and Loss

02:45 The Emotional Dichotomy of Authenticity

05:49 Parenting Through Grief

08:48 Unexpected Life Challenges

11:39 Strength Training and Self-Care

13:50 Understanding Scale Fluctuations

17:11 Navigating Body Image and Weight Perception

19:57 Understanding Weight Fluctuations Post-Fat Loss Phase

23:20 The Whoosh Effect: Understanding Weight Loss Dynamics

29:54 Vacation Weight Gain: Managing Expectations and Reality

34:26 Flexibility in Maintenance: Navigating Dietary Choices

35:40 Understanding Scale Fluctuations

41:30 The Emotional Impact of Scale Weight

46:08 Trusting the Process of Weight Management

50:50 Defining Progress Beyond the Scale

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

In this episode, Dan Feldman, a registered dietitian and powerlifter, clarifies common misconceptions about nutrition, including the differences between dietitians and nutrition coaches, the role of carbs and artificial sweeteners, and how to approach weight management effectively.

Chapters

00:00 Introduction to Dietetics and Nutrition Coaching

04:29 The Role of a Registered Dietitian

08:17 Navigating the Healthcare System and Insurance

13:24 Understanding Eating Disorders and Referrals

18:31 Debunking Nutrition Myths: Aspartame and Beyond

27:02 The Role of Non-Nutritive Sweeteners

30:26 Debunking Carbohydrate Myths

36:51 Understanding Carbohydrate Needs

41:27 Fruit vs. High Fructose Corn Syrup

49:19 The Importance of Fiber

56:28 Closing Thoughts on Nutrition Basics

Connect with Dan Feldman on IG @powerlifterdietitian

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

This episode features a candid and heartfelt discussion about the transformative power of attending the Real Coaches Summit, building genuine relationships, overcoming insecurities, and the importance of community in personal and professional growth. The hosts share their experiences, insights, and the deep connections formed through authentic engagement at the event.

Chapters

00:00 Celebrating Birthdays and Friendships

02:37 The Real Coaches Summit Experience

05:27 Building Meaningful Connections

08:22 Overcoming Personal Barriers

11:17 The Importance of Support and Community

15:49 Building Genuine Connections

21:17 The Value of Authentic Relationships

22:52 Navigating Friendships in Adulthood

28:30 The Importance of Experience Over Knowledge

29:39 Building a Loyal Community

31:00 The Importance of Genuine Connections

32:14 Cultivating Long-Term Friendships

35:38 Celebrating Personal Growth and Achievements

39:06 The Value of Shared Experiences

41:37 Encouraging Participation and Growth

Connect with Mindy Tunnell on IG @themindy2011

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

Join Carmie and Dal for a heartfelt and unfiltered conversation about body image, strength, motherhood, and self-acceptance. In this episode, they dive into the emotional journey of body transformation, learning to embrace authenticity, and redefining confidence on their own terms.

Together, they challenge societal beauty standards and unpack the conversation around being “strong versus skinny,” while exploring how strength training can support longevity, everyday life, and overall well-being beyond aesthetics. They also discuss shifting narratives around weight, size, and health, and how social media messaging can shape the way we view ourselves and our bodies.

Throughout the episode, Carmie and Dal share personal stories of milestone achievements — from gaining confidence in fashion and personal style to reaching meaningful fitness goals — while emphasizing the importance of celebrating progress and setting new goals at every stage of life.

As always, the conversation includes plenty of candid moments, laughs, and “shooting the shit” energy that makes their discussions feel real, relatable, and empowering.

Chapters

00:00 Musical Memories and Cultural Influences

03:00 Fashion and Self-Discovery

05:57 Emotional Connections to Music and Performance

08:58 Body Image and Personal Growth

12:05 The Journey of Self-Acceptance and Confidence

16:14 Embracing Confidence in Body Image

18:10 Strong vs. Skinny: A New Perspective

21:07 The Importance of Strength Training

24:39 Understanding Body Types and Perceptions

26:41 Navigating Social Media and Body Image

30:22 Managing Expectations in Fitness

32:17 Finding Personal Value in Fitness

36:08 Embracing Movement at Any Age

38:13 Strength and Mobility: The Foundation of Fitness

39:15 Aesthetics vs. Health: Finding Balance

41:16 Motivation and Body Image: A Personal Journey

43:10 Unlocking New Levels: Strength and Capability

46:02 Future Goals: Building Strength and Confidence

48:45 Body Image and Acceptance: The Bigger Picture

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal