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Fit For Life Radio
34 minutes | Sep 14, 2021
#95: "How" We Eat
In part 2 of our 3 part series on eating, the coaches go into the "how" of eating. The two big key topics on this subject are eating distracted and eating fast. These actions have many downstream effects and can play a big role in one's outcomes. They are so powerful, you can possibly just address the "how" and get the results you are looking for without even needing to address the "what" we eat. Thanks for listening!
32 minutes | Sep 7, 2021
#94: "Why" We Eat
Today's episode is the first part of a three-part series we are doing on why, how, and what we eat. Most people only focus on the "what", chasing diets and methods that tend to only work for the short term. This is because if we never address the "why" and "how" of eating, we will fail to create the habits we need for long-term success. First up is the "why" and it is the most difficult of the three to address. This is because our "why's" can be varied and also date back decades. The coaches will be discussing everything from because we are hungry to stress eating to chasing dopamine and entertainment eating. We hope you find this episode thought-provoking and helpful!
45 minutes | Aug 31, 2021
#93: How To Get Better Sleep
Today we are taking a deep dive into sleep and how to improve it. We go beyond the standard "hacks" like brain dumps and a cold room (although still helpful). The coaches talk about the fact that our sleep signals are really working on a 24-hour clock and the importance of how you start your day. We outline simple, realistic habits and strategies you can start implementing today. Along with laying out what an ideal day would look like from start to finish for great sleep. With a beginner and advanced version. Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Garys Instagram: https://www.instagram.com/garydeagle Wills Instagram: https://www.instagram.com/grillshively Timestamps: 1:58- Sleep Hygiene 3:35- Alcohol and Sleep Aids 4:55- Setting a Sleep Schedule 6:56- Circadian Rhythm 8:00- Sunlight for Your Eyes 12:08- Melatonin 15:50- Exercise and Sleep 17:45- Light Boxes 20:55- Alcohol and Caffeine 23:05- Optimal Sleep Temp 29:00- Getting Sunlight with a "Normal Job" 32:11- More on Light Boxes 36:09- Blue Light Blockers
55 minutes | Aug 24, 2021
#92: Insomnia, Fitness Apps & Trackers, Working Out Boosting Confidence
We are coming at you with a listener Q&A in today's episode! Topics included: Training clients with insomnia. Why can working out cause irritability and insomnia afterward? Managing Recovery with newborns? Phone apps & trackers, are they helpful or harmful? How to get back to lifting after not going to the gym for a while... How working out will boost your self-confidence make a positive impact in your life. Fruit and vegetable recommendations. Are some people more "injury-prone"? Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Garys Instagram: https://www.instagram.com/garydeagle Wills Instagram: https://www.instagram.com/grillshively Timestamps: 1:25- Training with Poor Sleep 6:05- Lifting and Irritability 11:30- Managing Recovery with Newborn 14:50- Eat The Rainbow? 20:40- Are some people Injury Prone? 26:35- Getting Back in the Gym After A Break 30:50- Mental Benefits of Exercise 36:00- Gary's Ideal Split 41:50- Phone Apps For Tracking
66 minutes | Aug 17, 2021
#91: How Your Shoes & Feet Can Affect The Rest Of Your Body
In this week's episode, Ben Lengel, Coastal Strength & Fitness Coach, and NKT Practitioner join us to chat all things feet. From the health benefits of being barefoot and wearing flat, wide toe box minimalist shoes to when maybe more cushion and heel can be helpful... We touch on it all. You may be surprised to find out that it is quite possible that the reason something like your shoulder may hurt, could be due to your feet and shoe selection. Don't miss this one! Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Gary's Instagram: https://www.instagram.com/garydeagle Will's Instagram: https://www.instagram.com/grillshively Ben's Instagram: https://www.instagram.com/benngel
34 minutes | Aug 10, 2021
#90: Exercise Can Make You Happier
The coaches dig into the endorphin boosting, stress reducing benefits of exercises and why daily movement should be a part of your life. Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Gary's Instagram: https://www.instagram.com/garydeagle Will's Instagram: https://www.instagram.com/grillshively
33 minutes | Aug 3, 2021
#89: Ditch The Quick Fixes
Will and Gary go in on some common quick-fix approaches like waist trainers and extreme diets and why you are better off avoiding them. Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Gary's Instagram: https://www.instagram.com/garydeagle Will's Instagram: https://www.instagram.com/grillshively
32 minutes | Jul 27, 2021
#88: Self Care Strategies
In a society where success seems to be judged by busyness and packed schedules, it is easy to neglect ourselves and become over-stressed, over-scheduled, and over-worked. To the point where self-care seems impossible. In episode 88 of Fit For Life Radio we are going to help you with strategies to actually help you get back to finding (and taking) time for yourself. So that you can be your best for those that matter the most. Thanks to our sponsors: Coastal Strength & Fitness: www.coastalfitnessva.com Coastal Nutrition Coaching: Instagram: https://www.instagram.com/coastalnutritioncoaching Website: bit.ly/coastal-nutrition-coaching Social: Gary's Instagram: https://www.instagram.com/garydeagle Will's Instagram: https://www.instagram.com/grillshively
46 minutes | Jul 20, 2021
#87: A Guide To Plant Based Eating
In today's diet world, keeping up with all the buzzwords and names can be quite overwhelming. You may hear: vegan, vegetarian, plant-based... What the what?! In today's episode, the coaches break down the differences when it comes to plant-based eating and more importantly, how to do it well! A vegan diet can also be soda and candy, so the name and plants only alone aren't going to cut it. Listen to learn the spectrum of plant-based eating and how to find an approach that works best for you.
32 minutes | Jul 13, 2021
#86: In Defense Of Meat
The coaches dive in on the controversial topic of meat consumption. It is common to "not eat meat" to help with having a "healthy" diet, but the reality is many are missing out on a lot of nutrition and replacing their meat consumption with less nutritious food. Will and Gary go over some of the nuanced pros and cons of the topic to help you decide if meat is a good fit for you and your healthy eating goals.
66 minutes | Jul 6, 2021
#85: Overcoming Body Image and Bodyweight Struggles w/ Julia MacMasters
We sit down with current Coastal Strength & Fitness Intern and recent college graduate with a degree in dietetics, Julia MacMasters. Julia shares her story with how she become interested and passionate about diet and exercise through her own struggles with her bodyweight and image. Julia details her running career, mindset, and injuries that led her towards some struggles, but also was the catalyst to purpose and passion. She digs in on exercise and eating strategies that have helped her along the way and also what excites her about her career.
53 minutes | Jun 29, 2021
#84: Circadian Rhythms with Madeline Klajnbart
We sit down with integrative health coach at Rooted In Nature, Madeline Klajnbart, to discuss all things Circadian Rhythm. Madeline discusses just what the circadian rhythm is and how it can impact everything from your sleep to your mood. The coaches go over why it is so important to address and practical steps you can take in your life to improve your circadian rhythms and reap the health benefits.
34 minutes | Jun 22, 2021
#83: What Are The Best Condiments?
It is important to practice safe eating, which is why you want to be knowledgeable and aware when it comes to your food condiments. They can actually make or break your goals! Certain ones can actually be double or triple the calories of the actual food in our meal. In episode #83, the coaches break down all the common options and leave you with a good plan of action for all things condiments.
35 minutes | Jun 15, 2021
#82: How To Handle Summer BBQ's & Beach Days
Summertime also means a lot of socializing time. BBQ's, beach and/or pool days, and everything in-between. All of these typically involve lots of food. In today's episode, we want to help you navigate these situations. Talking you through what we do personally along with various strategies that can help you out.
18 minutes | Jun 8, 2021
#81: What Is The Minimum Amount Of Exercise To Maintain Progress?
It is easy to feel like if we can not keep up our planned workout routine, we are doomed to lose all our "gainz". This leads to all-or-nothing approaches. The reality is that you would be surprised at how little amount of exercise can actually maintain our aerobic, strength, and muscle. Armed with this knowledge you can feel much more confident and comfortable doing less when your fitness may have to take a back seat to other priorities in life. In today's episode, we break down these exact "minimum effective doses" to maintain your progress.
24 minutes | Jun 3, 2021
#80: What To Do About Stress Eating
We have all experienced it... Something like Covid-19 can cause massive around-the-clock stress or simply a small trigger in your day can cause you to be stressed out. We then resort to eating to handle it. This then leads to an awful habit and response to stress. Luckily there is something you can do about it! Mainly, using and working on your cognitive flexibility. The coaches dig in on the meaning of this fancy term, how you can improve yours, and even go through a little test to score your own.
30 minutes | May 25, 2021
#79: Why You Need Structure
Will and Gary go over the importance of structure with an exercise and eating program in today's episode. They compare the differences of structure vs no structure when it comes to not just your workout routine, but also why structured support and accountability can be the difference between achieving your goals and overcoming your obstacles.
26 minutes | May 18, 2021
#78: The Problem With Exhausting Workouts
We all want to get the most out of everything we do. So it seems natural that the more tired and exhausted we can make ourselves when we work out, the better... Except this isn't actually the case. Exhaustion leads to poor movement, recovery, and injuries, and burnout. In this episode, Will and Gary go on a rant of sorts about training programs and workouts, and the main problems with the all-or-nothing approach to workouts. They then dig into a proper approach to things and when and why all out workouts have their place.
38 minutes | May 11, 2021
#77: Are Artificial Sweeteners Bad For You?
On this episode of Fit For Life Radio, Gary and Will dig through the details of all things artificial sweeteners. Do they make you gain weight? Do they have adverse health effects? Can the make you crave sugar? Find out what the science says and if they can have a place in your diet.
61 minutes | May 4, 2021
#76: How Joe Transformed His Body & Running In His 50's
In today's episode, we chat with a 4-year client of ours at Coastal Strength & Fitness, Joe Roth. Joe is a working, 55-year-old dad, who is an avid runner and brand ambassador for Point 2 Running Company. We talk about how incorporating strength training and small nutrition habits helped him lose 25 pounds of body fat and prevent injuries, which in turn led to a great increase in his running performance. Joe also talks about his running training and some of the strategies he has landed on over the years that have had a big impact on him. If you are an avid runner or want to get into the sport, this is an episode you don't want to miss.
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