Breaking the Cycle: Redefining Weight Loss, Health, and Mom Life is the honest, practical, and empowering conversation every mom needs. Hosted by two passionate health and fitness coaches, we dig into the truth about nutrition, fitness, and overall wellness—without the extremes or guilt trips. From understanding macros and strength training to creating healthy habits that fit real mom life, we’re here to help you break free from toxic diet culture and build a lifestyle you actually enjoy. Whether you’re juggling family, work, or just life’s chaos, you’ll learn how to keep health simple, flexible, and sustainable—so you can feel strong, confident, and in control.

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SummaryIn this episode, Chris Fox shares his journey through sobriety, meditation, grief, and how mindfulness can transform our approach to life&#39;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. TakeawaysMindfulness teaches us to sit with discomfort and accept it without immediate reactionSupport systems and community are crucial in overcoming personal challengesSelf-compassion is essential for sustainable change and growthAwareness alone is not enough; action and patience are needed to change habitsAcceptance of life&#39;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. Chapters00:00 Introduction and episode overview00:03 Introduction to personalized nutrition and mindfulness01:59 Chris Fox&#39;s background and journey into meditation03:00 The myth of one-size-fits-all diet plans07:04 The role of meditation in sobriety and personal transformation07:05 The importance of principles over recipes12:03 Overcoming the myth of perfect meditation and embracing discomfort12:04 Making healthy food simple and tasty16:58 The importance of sitting with feelings and desires17:23 The role of cooking skills and confidence22:01 Breaking cycles through awareness and support22:04 Balancing enjoyment and health in eating habits27:13 Dealing with grief and loss with mindfulness27:15 The impact of food culture and individual preferences32:00 The power of self-compassion and grace in recovery32:29 Sustainable and ethical food choices37:06 The cultural conditioning around perfection and failure37:14 The influence of media and food culture41:58 Practical tips for integrating mindfulness into daily life42:06 Practical tips for mindful eating and cooking47:00 Final thoughts on living intentionally and with kindness47:01 The importance of self-belief and individualization51:58 How to start exploring mindful meditation56:54 Chris Fox’s journey from chef to health coach01:02:00 The significance of aligning food choices with values01:06:59 Closing thoughts and next steps for listeners Connect with Chris on IG <a href="https://www.instagram.com/chrisfoxnyc?stkn=MWE1cGJjYTJmcjN2YQ%3D%3D" rel="nofollow">@chrisfoxnyc</a>Visit Chris&#39; website <a href="https://www.middlepathfitness.com/?fbclid=PAb21jcAUjyVtleHRuA2FlbQIxMQBwZG9mAnNydGMGYXBwX2lkDzU2NzA2NzM0MzM1MjQyNwABpzN-f8FODo88aaeDSusW9S1Go8vkJTa1qZ_Rp2hz1iAMLu-GW_UO_-qCskqs_aem_aclh7OoASp2ppGZ1USbSwA&utm_content=link_in_bio&utm_medium=social&utm_source=ig" rel="nofollow">HERE</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 61 - Beyond the Perfect Plan: Mindfulness, Food & Sustainable Change with Chris Fox

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SummarySteve 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 TopicsSteve&#39;s weight loss journey from 400 to 170 poundsThe role of alcohol dependency in his life and recoveryThe mental shifts and mindset changes that supported his transformationThe importance of seeking help and vulnerabilityThe impact of accountability and coaching in sustaining change Steve Lutz&#39;s weight loss journey from 381 to 200 poundsTransition from teaching to online coachingThe importance of community and support systemsOvercoming quick fix mentalities and focusing on basicsBody image, loose skin, and self-acceptanceThe role of habits and mindset in long-term successResonating with clients through personal storiesThe impact of social media algorithms on body image perceptions Chapters00:00 Introduction and Guest Background03:25 Steve&#39;s Early Fitness and Struggles04:58 The Role of Community and Support05:41 Living in Korea and Escalating Dependency06:11 Hitting Rock Bottom and Reaching Out for Help07:10 The Weight Loss Journey Begins08:02 Returning Home in a Different Body08:15 Overcoming Quick Fix Mentalities09:07 The Emotional Impact of Transformation11:59 Body Image, Loose Skin, and Self-Acceptance12:12 Dealing with Alcohol Dependency During Weight Loss14:21 The Role of Mental Health and Seeking Support15:46 Habits and Mindset for Long-Term Success16:15 Men&#39;s Mental Health and Vulnerability19:50 Resonating with Clients and Personal Stories20:36 Finding Inspiration and Support from Others23:16 The Power of Accountability and Perspective23:31 Social Media&#39;s Impact on Body Image27:01 Practical Tips for Sustainable Weight Loss27:48 Current Relationship with Alcohol and Future Goals Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 60 - 170 Pounds Down: The Addiction, Mindset & Identity Behind Steve Lutz’s Transformation

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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 TopicsInjury-aware coaching and when to refer to medical professionalsThe importance of strength, movement, and longevity over aestheticsHow to assess and adapt training for individual needsThe role of communication in online coachingUnderstanding disc herniations and managing expectationsThe crossover between CrossFit and Olympic weightliftingThe significance of calisthenics and bodyweight masteryAddressing mindset and setbacks in fitness journeys Effective gym onboarding processesClient retention strategiesBalancing life stress with fitness goalsPersonalized coaching and communicationImportance of assessment and background understandingLong-term client relationships and trustAdapting training to life circumstancesThe role of coaching ethics and integrity Chapters00:00 Introduction and guest background04:18 The limitations of group fitness and personalized care09:02 The myth of rest and the importance of active recovery13:25 Online coaching: communication and assessment17:10 Managing setbacks and maintaining progress22:09 Assessment and customization in training programs26:40 Calisthenics, strength, and movement mastery32:11 Olympic weightlifting and its influence on CrossFit Connect with Just on IG <a href="https://www.instagram.com/feelstrongfit?stkn=eHd6MzRlZWJqejdm" rel="nofollow">@feelstrongfit</a>Check out Justin&#39;s website <a href="https://feelstrong.me/?fbclid=PAT01DUAURPOtwZG9mAmV4dG4DYWVtAjEwAHNydGMGYXBwX2lkDzU2NzA2NzM0MzM1MjQyNwABp7ayjXN2k6WxV79CWfFPm5tyO5MPM1HuG3k-gBqtrxLjON3cdwEpLCxnxpMv_aem_F2m1lbqqT9OwvNYNop5hqA" rel="nofollow">HERE</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 59 - Why Rest Isn’t Always the Answer: Fitness, Injury, and Longevity with Justin McClintock

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SummaryIn 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.Chapters00:00 Introduction and Recent Life Updates08:31 Back to Recording and Future Episodes09:01 Travel, Weddings, and Lifestyle Management11:54 Maintaining Nutrition and Movement During Travel16:03 Dealing with Heavy Indian Food and Digestive Changes19:04 Tracking and Lifestyle Confidence22:59 Morning Movement and Rituals for Success25:29 The importance of not being locked in during fat loss phases26:22 The need for breaks and self-validation27:07 Overwhelm from life&#39;s chaos and managing expectations29:52 Reconnecting with motivation through movement32:23 Recognizing control and managing anxiety36:21 Informed decision-making versus fear in health39:22 The role of data and awareness in lifestyle choices43:20 Living a flexible lifestyle and enjoying moments48:22 The significance of scale and self-assessment50:35 Embracing vibrant colors and self-expression51:37 The impact of social perceptions and confidence52:01 Closing thoughts and encouragement to share the episode Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 58 - How To Enjoy Food, Travel, and Still Maintain Your Results

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SummaryPeeing your pants is not just &#34;part of being a woman&#34; 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:<ul><li>Why “just do Kegels” is often the wrong answer</li><li>How too much tension can be just as problematic as weakness</li><li>The difference between belly breathing and 360 degree breathing</li><li>Why pressure management matters for deadlifts, coughing, sneezing, and laughter</li><li>What to ask when looking for a pelvic floor therapist</li><li>How pregnancy, postpartum, perimenopause, and years of holding tension all connect</li></ul> 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. Chapters00:00 - No cliff notes, just letting the conversation flow00:36 - Sleep deprivation, humor, and the morning check-in04:41 - Introducing the show and why Meryl was invited on05:25 - Why deadlifts, pressure, and peeing became the starting point06:05 - Meryl’s background in coaching, athletics, and psychology08:00 - How CrossFit and lifting changed her relationship with fitness08:54 - Pregnancy, leakage, and finally seeking pelvic floor help10:46 - Why pelvic floor dysfunction is common but still under-discussed11:01 - Carmie’s experience being dismissed and finally getting referred12:53 - What changed after Brianna Battles’ pregnancy and postpartum course14:25 - Learning 360 breathing, expansion, and actual pelvic floor relaxation15:19 - Why kegels are not the whole answer16:20 - Coughing, sneezing, laughing, and everyday pressure problems17:17 - Tension, stress, and why women hold it everywhere18:24 - Why learning to relax can be more helpful than chasing a “solution”19:22 - Lifting heavy while pregnant and handling outside judgment21:43 - How Meryl deadlifts now with better core and pelvic floor engagement23:36 - Why lifting becomes a workout before the workout24:24 - Letting people help load and unload the bar25:26 - Managing expectations for postpartum instead of clinging to one plan26:25 - Breath connection work in the first weeks after birth27:21 - Starting with “hug the baby” breathing and gradual core reconnection29:20 - What Meryl looked for in pelvic floor therapy and how she found it30:57 - What qualifications to look for in a pelvic floor therapist32:21 - Signs it may be time to ask for pelvic floor support33:26 - Why “too tight” can be a bigger issue than “too weak”34:24 - Left-right imbalances, injuries, and pelvic floor connections35:43 - What an internal pelvic floor assessment can look like39:06 - Being told not to move laterally and why that advice was unsatisfying40:53 - Acceptance versus complacency when bodies change42:05 - Why women joke about symptoms instead of addressing them44:48 - How being active and nourished supported Meryl’s pregnancy45:46 - The biggest pregnancy win: pooping every day48:03 - Fertility, lifestyle habits, and getting pregnant later in life50:46 - Why having the basics in place makes postpartum easier52:23 - The danger of postpartum “lose the weight” pressure53:08 - It is never too late to start building better habits54:40 - Breathing, body image, and unlearning suck-it-in culture56:57 - Rib flare, fascia tightness, and why breath changes mechanics58:39 - Simple breathing practice as a daily game changer60:32 - Final takeaway: do something, even if it is just one deep breath Connect with Meryl on IG <a href="https://www.instagram.com/merylcbc?igsi=Z3psZHVmaTJycXV6" rel="nofollow">@merylcbc</a>﻿Check out <a href="https://www.instagram.com/wickedironstrength?igsi=ZTAwaGNvYW1vYXFl" rel="nofollow">@wickedironstrength</a> hereConnect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 57 - Pelvic Floor Health, Strength Training, and Pregnancy with Meryl Binder

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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 TopicsThe role of identity in health and weight lossBehavioral change as the core of sustainable healthThe lag between actions and identity realizationStrategies for coaches to meet clients where they areThe impact of cultural and personal background on health habits The impact of language and labels on mindsetThe analogy of tools and safety in health practicesReframing restriction and restraint in nutritionThe importance of context and intent in behaviorsPractice, reps, and patience in skill developmentExpanding possibilities beyond weight lossThe role of discomfort in growth and achievementMentorship and individualized coaching approaches Chapters00:00 Introduction to Kate Solo Vieva01:59 Kate&#39;s Background and Journey into Nutrition04:54 The Influence of Culture and Aesthetics07:00 Discovering Precision Nutrition09:58 Bridging the Gap: Education vs. Overwhelm15:00 The Concept of Capacity in Coaching19:56 Relatability and Lived Experience in Coaching25:07 The Role of Psychology and Behavior29:59 Identity Shifts and Long-Term Change35:01 Helping Clients &#39;Become&#39; Their Goals40:07 Practical Strategies for Coaches44:55 Closing Remarks and Final Thoughts02:27 The power of language and labels in mindset04:54 Using the tool analogy to understand health behaviors09:58 Reframing restriction and restraint in nutrition15:00 The importance of context, intent, and mental space19:56 Practice, reps, and patience in skill acquisition25:07 Expanding possibilities beyond traditional goals29:59 Mentorship and personalized coaching for success Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 56 - The Hidden Power of Identity Shifts in Lasting Behavior Change with Kate Solovieva

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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 TopicsCultural competence and humility in coachingThe importance of emotional regulation and interpersonal skillsThe impact of cultural and generational trauma on health behaviorsPractical strategies for building awareness and trustThe distinction between coaching and therapyThe myth of the &#39;perfect&#39; diet and the importance of contextThe role of curiosity and humility in professional growth Chapters00:00 Introduction and Krista&#39;s background in fitness and nutrition02:10 Krista&#39;s journey from a non-athlete to a bodybuilder and coach07:40 Historical barriers for women in weightlifting and physical activity10:56 Cultural influences on nutrition and body image13:40 The narrow focus of Western nutrition and cultural diversity17:12 The importance of food as culture and heritage20:08 Skills and emotional intelligence in coaching24:29 Tracking, awareness, and behavioral strategies28:28 Understanding client expectations and realistic goals33:13 The pitfalls of the &#39;optimal&#39; and &#39;perfect&#39; approach37:46 Balancing challenge and support in coaching relationships43:19 Managing trauma, history, and cultural identity in coaching50:00 Crossing the line: coaching vs. therapy55:08 Cultural humility and the importance of ongoing learning59:53 Krista&#39;s motivation for writing her book and final adviceConnect with Krista Scott-Dixon on IG <a href="https://www.instagram.com/stumptuous?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@stumptuous</a>Connect with Krista on FBKrista&#39;s <a href="https://kristascottdixon.com/" rel="nofollow">WEBSITE</a><a href="https://onepercentbetteracademy.com/" rel="nofollow">1% Better Academy</a>Purchase her book, Applied Nutrition, Coaching, &amp; Counseling:<a href="https://titles.cognella.com/applied-nutrition-coaching-and-counseling-9798823363037" rel="nofollow">United States</a><a href="https://www.amazon.ca/Applied-Nutrition-Coaching-Counseling-Practice/dp/B0GYQM4SP1/" rel="nofollow">Canada </a><a href="https://www.amazon.co.uk/Applied-Nutrition-Coaching-Counseling-Practice/dp/B0GYQM4SP1/" rel="nofollow">UK</a><a href="https://mngbookshop.co.uk/9798823363037/applied-nutrition-coaching-and-counseling/" rel="nofollow">Internationally </a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 55  - Emotional Skills Every Coach Needs to Know with Krista Scott-Dixon

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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.Chapters00:00 Introduction to calorie cycling and episode overview01:55 What is calorie cycling and its basic principles04:01 When calorie cycling is most effective: maintenance vs fat loss06:56 Risks of nutrient deficiency and binge eating with calorie cycling09:54 How lifestyle, goals, and client individuality affect strategy12:48 Calorie cycling around vacations and special occasions15:59 Psychological benefits of planned calorie adjustments18:56 Client adherence, consistency, and realistic expectations22:59 Post-vacation strategies and re-entry into regular eating patterns26:54 Summary, key takeaways, and personalized approach considerations Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 54 - Mastering Calorie Cycling: A Strategic & Flexible Approach to Nutrition

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SummaryIn this episode, Amanda Thebe shares her personal journey through menopause, debunks myths, and discusses the importance of evidence-based approaches to women&#39;s health. We explore cultural perspectives, hormone therapy, and practical lifestyle tips for managing menopause effectively. Chapters00:00 Introduction and guest introduction02:23 Amanda shares her personal menopause story08:44 Understanding perimenopause and menopause12:00 Cultural differences in menopause experiences16:05 History and myths of hormone therapy19:52 Current guidelines and safety of hormone therapy23:53 The importance of personalized treatment and lifestyle27:49 Addressing misinformation and social media influence32:02 Exercise and strength training during menopause36:01 Empowering women through education and advocacy40:05 The role of supplements and the truth about marketing44:06 Blood work and tracking symptoms effectively50:03 Practical tips for managing menopause symptoms55:02 Closing thoughts and resources Connect with Amanda Thebe on IG <a href="https://www.instagram.com/amanda.thebe?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@amanda.thebe</a>Sign the Power in Menopause Declaration <a href="https://www.powerinmenopause.org/?fbclid=PAb21jcATYcLhleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA81NjcwNjczNDMzNTI0MjcAAacGTv1wpSQQ0-HS2ZNOkNy0Sybyw4AjefVnHK6N08-Bkuho5C8JKvlFcRfxnA_aem_pH7p4vCMwgtOHZQu0zHj-A&utm_content=link_in_bio&utm_medium=social&utm_source=ig" rel="nofollow">HERE</a>Purchase Menopocalypse <a href="https://amzn.to/45t2gqG" rel="nofollow">HERE</a> Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 53 - Menopause Unfiltered: Myths, Facts, and Personal Insights with Amanda Thebe

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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<ul><li>Hitting the one-year podcast milestone</li><li>How podcasting has changed their confidence on camera and online</li><li>The evolution of their coaching style over the last year</li><li>Why health and wellness is not black and white</li><li>Learning to be more empathetic without losing accountability</li><li>How the podcast strengthened their friendship and communication</li><li>The behind-the-scenes reality of producing a weekly show</li><li>Why representation and lived experience matter in coaching</li></ul>Key Takeaways<ul><li>Progress comes from consistency, not perfection</li><li>There is no one-size-fits-all approach to health or coaching</li><li>Confidence is built through repetition and practice</li><li>Different perspectives can create better outcomes for clients</li><li>The podcast has become both a platform and a friendship ritual</li><li>Representation matters, especially for women navigating culture, motherhood, and wellness</li></ul> <h5>Chapters &amp; Timestamps</h5><ul><li>00:00 — Intro and puppy chaos</li><li>00:39 — Meeting baby Beau and life updates</li><li>02:55 — Puppy growth, training, and insurance chat</li><li>06:16 — Setting up the anniversary recap episode</li><li>07:05 — One year of podcasting</li><li>08:21 — Growth in coaching and personal perspective</li><li>09:45 — Moving away from black-and-white thinking</li><li>10:40 — Coaching with more empathy and flexibility</li><li>12:56 — Different approaches can both work</li><li>13:55 — Confidence, appearance, and visibility</li><li>15:38 — Encouraging each other to show up online</li><li>17:29 — Learning to go live and speak up</li><li>18:13 — Confidence through habits and progress</li><li>19:15 — Imposter syndrome and staying humble</li><li>19:59 — How the podcast helps their coaching</li><li>21:44 — Self-selection and attracting the right clients</li><li>22:25 — Analytics, downloads, and impact</li><li>25:30 — The work behind podcasting</li><li>26:50 — The early chaos of getting the show running</li><li>29:16 — Accountability, mistakes, and figuring it out</li><li>31:19 — Surviving a year in podcasting</li><li>32:11 — Why the duo format works so well</li><li>33:30 — Visual energy and YouTube/Apple video discussion</li><li>34:16 — The girlfriend power hour vibe</li><li>35:38 — Different personalities, same mission</li><li>39:32 — Speaking with conviction and intention</li><li>40:46 — Not every message is for everybody</li><li>41:40 — Empowerment and transformation</li><li>42:35 — Friendship, support, and time together</li><li>44:30 — Safety, patterns, and knowing each other well</li><li>46:02 — Gratitude for listeners and supporters</li><li>47:17 — Knowing what you don’t know</li><li>48:18 — Representation as ethnic women</li><li>49:18 — Breaking cycles in culture and wellness</li><li>50:25 — Why the podcast resonates with women and coaches</li><li>51:18 — Final thank-you and sign-off</li></ul> Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 52 - One Year In: What We’ve Learned About Growth, Coaching, and Consistency

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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:<ul><li>Blake’s lifelong connection to Hawaii and his journey from computer science to kinesiology.</li><li>The importance of creating a welcoming gym environment for all ages and backgrounds.</li><li>How public perception and societal shifts impact exercise habits, especially in older adults.</li><li>The significance of repeat meals and simplicity in nutrition for busy lifestyles.</li><li>The future of fitness: drugs for muscle growth and the societal impact of sedentary habits.</li><li>Strategies for fostering a supportive environment for women and children in gyms.</li><li>Innovations in gym design: open spaces, welcoming aesthetics, and removing intimidation.</li><li>Insights into childhood activity trends, injury prevention, and building strength from a young age.</li><li>The importance of setting a good example for kids through personal health habits.</li><li>Listening to Popeye and eating vegetables for longevity and health.</li></ul> Timestamps:00:00 - Welcome and podcast overview02:00 - Blake’s background and Hawaii roots05:00 - How Blake transitioned from computer science to fitness09:00 - The significance of community-focused gyms12:00 - Creating an inclusive environment for all ages17:00 - The impact of societal perceptions on youth and older adults22:00 - How to leverage free equipment and resourcefulness in gym setup27:00 - Addressing safety and confidence for women in gyms34:00 - Building strength in seniors: inspiring stories of age-defying feats42:00 - Future of enhancement drugs and ethical considerations50:00 - The importance of family-friendly gym policies63:00 - The role of role modeling in children’s health habits66:00 - 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 <a href="https://www.instagram.com/blakeparado?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@blakeparado</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 51 - Insights on Strength, Aging, and Building a Community Gym with Blake Parado

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SummaryIn 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.Chapters00:00 Tech Troubles and Everyday Life06:30 Journey into Nutrition Coaching11:59 The Yo-Yo Dieting Experience17:49 Lifestyle Changes and Alcohol Awareness26:11 The Journey of Weight Loss and Nutrition28:44 Navigating Nutrition in Relationships31:56 Communication and Support in Dietary Changes34:48 Understanding Triggers and Emotional Eating38:47 The Importance of Self-Awareness in Eating Habits43:29 Coaching Strategies for Sustainable Weight Management50:54 Strength Training and Nutrition for Older Adults53:28 Understanding Caloric Needs and Weight Maintenance56:01 The Sensitivity of the Scale and Body Image01:00:05 Tracking Progress: The Role of Accountability01:03:20 Navigating Maintenance and Lifestyle Changes01:06:37 The Importance of Coaching and Support01:10:45 Overcoming Hormonal Challenges in Weight Management01:12:12 Unlearning Diet Culture and Embracing a New Mindset01:15:35 Connecting with the Audience and Resources Connect with Emily on IG <a href="https://www.instagram.com/nutritioncoaching365?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoaching365</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 50 - Mastering Lifestyle Changes for Sustainable Weight Loss with Emily

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SummaryIn 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.Chapters00:00 Summer Adventures and Mosquito Battles03:03 Nail Treats and Parenting Perspectives05:57 Puppy Parenting: Challenges and Joys12:04 Strength Training for Women: Observations and Insights17:35 The Importance of Muscle and Strength in Aging20:37 Bone Health and Strength Training23:55 Functional Movement and Quality of Life27:46 The Comparison Game in Fitness32:31 The Journey of Building Strength and Muscle36:24 Celebrating Progress in Fitness Journeys39:33 Understanding Realistic Body Transformations40:57 The Importance of Building Habits46:12 Strength Training for Women: Beyond Weight Loss52:31 Maintaining Progress and Lifestyle Adjustments Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 49 - How Long Does It Realistically Take to See Results?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/26/20/fe3c6f36-f9b2-4611-bed5-0a28f8e747b3_e_sean__carmie___carmie_03_carmie___dal_s_stud.mp3

SummaryIn 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.Chapters00:00 - Why you shouldn&#39;t skip headphones and a humorous start02:03 - Celebrating 25+ years in fitness and Sean Hyson&#39;s origin story04:39 - Sean&#39;s extensive background and credentials in health and fitness08:13 - Addressing women’s muscularity fears and muscle gain myths08:49 - Practical tips for women to prevent unwanted bulk11:24 - Why muscle building is subjective and body perception matters12:54 - Considering natural genetics, PEDs, and lifestyle influences14:50 - Discussing social media stereotypes about muscle and aesthetics17:00 - The evolution of fitness goals and women&#39;s shifting priorities21:16 - The power of simple, consistent habits in long-term progress22:56 - The importance of foundational exercises and how to start26:30 - The critical role of nutrition, especially protein intake28:13 - Shifting from weight loss to strength and aesthetic goals32:20 - Machines vs free weights—what&#39;s best for beginners and beyond37:49 - The psychological barriers and deeper reasons behind inconsistent training41:00 - How motivation and identity shape fitness behaviors44:00 - The significance of form, safety, and individual mechanics49:27 - The value of coaching—online and in person54:16 - Managing aggressive calorie deficits safely58:52 - Reversing after fat loss, maintaining progress, and mindful dieting62:40 - Long-term mindset: making fitness a lifestyle, not a temporary effort66:22 - Final thoughts on inclusivity in fitness, evolving industry, and staying adaptableConnect with Sean Hyson on IG <a href="https://www.instagram.com/seanhyson?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@seanhyson</a>Visit Sean&#39;s webpage <a href="https://fitnessdistilled.com/?fbclid=PAdGRzdgSsI9pleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA81NjcwNjczNDMzNTI0MjcAAadu7h10QTfYWSDosgxrJH-WpfCioKCuQhv84E5u9VOANMj4kxztY4M-YK-ZMA_aem_1pBySQ3d0YMxrOWfhS-3mg&utm_content=link_in_bio&utm_medium=social&utm_source=ig" rel="nofollow">FITNESSDISTILLED.COM</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 48 - Fitness Myths, Mindset, and Muscle with Sean Hyson

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/6/19/20/8bf4c7c1-6bb3-433d-bc37-319a28bf7ab5_side_josh__carmie___carmie_carmie___dal_s_stud.mp3

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.Chapters00:00 Introduction and Technical Challenges01:58 Josh Hillis: Journey into Personal Training05:55 Understanding Emotional and Stress Eating10:01 The Diet Cycle and Its Psychological Impact13:58 Identifying Emotional Eating vs. Other Triggers17:58 The Role of Acceptance in Eating Behaviors22:05 Practicing Self-Compassion and Skills Development26:37 Awakening Awareness: The Shift from Tracking to Mindfulness31:08 The Power of Willingness: Embracing Emotions35:02 Building Support Systems: The Importance of Community38:29 Navigating Relationships: Finding Your Tribe40:54 The Role of Coaching: Guiding Clients to Self-Reliance49:24 Redefining Success: Embracing Life&#39;s Seasons53:34 Acceptance of Human Experience57:19 Navigating Dieting and Failure01:01:01 Personalized Approaches to Nutrition01:04:56 The Importance of Basic Health Practices01:06:32 Connecting Through Shared Experiences Connect with Josh on IG <a href="https://www.instagram.com/joshuahillis?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@Joshuahillis</a>Purchase his book <a href="https://a.co/d/08jRd8HO" rel="nofollow">LEAN AND STRONG</a> on AmazonConnect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_gestfit</a>Connect with Dal on Ig <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 47 - The Psychology of Emotional Eating: A Deep Dive with Josh Hillis

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SummaryIn 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.Chapters00:00 Navigating Technology Purchases02:58 The Journey to Finding a New Puppy05:53 Balancing Life and Responsibilities10:55 Transitioning to Maintenance Mode16:56 Embracing Body Positivity and Clothing Choices17:18 Understanding Maintenance in Weight Management19:58 The Mental Challenges of Maintenance24:30 The Importance of Flexibility in Maintenance29:30 Navigating the Difficulties of Maintenance36:00 The Role of Tracking in Successful Maintenance37:40 The Importance of Tracking and Building Healthy Habits40:30 Understanding Maintenance and Nutritional Flexibility43:36 Navigating Maintenance: The Balance of Calories46:35 Calorie Cycling: Strategies for Sustainable Maintenance51:35 Transitioning Back to Maintenance: Finding Your New Baseline56:45 Mastering Maintenance: Long-Term Strategies for Success Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 46 - Mastering Maintenance: The Key to Long-Term Success

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SummaryIn 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.Chapters00:00 Navigating Grief and Loss02:45 The Emotional Dichotomy of Authenticity05:49 Parenting Through Grief08:48 Unexpected Life Challenges11:39 Strength Training and Self-Care13:50 Understanding Scale Fluctuations17:11 Navigating Body Image and Weight Perception19:57 Understanding Weight Fluctuations Post-Fat Loss Phase23:20 The Whoosh Effect: Understanding Weight Loss Dynamics29:54 Vacation Weight Gain: Managing Expectations and Reality34:26 Flexibility in Maintenance: Navigating Dietary Choices35:40 Understanding Scale Fluctuations41:30 The Emotional Impact of Scale Weight46:08 Trusting the Process of Weight Management50:50 Defining Progress Beyond the Scale Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 45 - The Truth About Scale Fluctuations and Your Weight Loss Journey

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SummaryIn 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. Chapters00:00 Introduction to Dietetics and Nutrition Coaching04:29 The Role of a Registered Dietitian08:17 Navigating the Healthcare System and Insurance13:24 Understanding Eating Disorders and Referrals18:31 Debunking Nutrition Myths: Aspartame and Beyond27:02 The Role of Non-Nutritive Sweeteners30:26 Debunking Carbohydrate Myths36:51 Understanding Carbohydrate Needs41:27 Fruit vs. High Fructose Corn Syrup49:19 The Importance of Fiber56:28 Closing Thoughts on Nutrition Basics Connect with Dan Feldman on IG <a href="https://www.instagram.com/powerlifterdietitian?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@powerlifterdietitian</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 44 - Debunking Nutrition Myths with Dan Feldman: Carbs, Sweeteners & More

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/22/19/98fb21cc-e32f-4aa1-8f5c-709cb201a1eb_ide_mindy__carmie___carmie_carmie___dal_s_stud.mp3

SummaryThis 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.Chapters00:00 Celebrating Birthdays and Friendships02:37 The Real Coaches Summit Experience05:27 Building Meaningful Connections08:22 Overcoming Personal Barriers11:17 The Importance of Support and Community15:49 Building Genuine Connections21:17 The Value of Authentic Relationships22:52 Navigating Friendships in Adulthood28:30 The Importance of Experience Over Knowledge29:39 Building a Loyal Community31:00 The Importance of Genuine Connections32:14 Cultivating Long-Term Friendships35:38 Celebrating Personal Growth and Achievements39:06 The Value of Shared Experiences41:37 Encouraging Participation and GrowthConnect with Mindy Tunnell on IG <a href="https://www.instagram.com/themindy2011?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@themindy2011</a>Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 43 - The Power of Authentic Connections: How Real Coaches Summit Transformed Our Lives

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/5/16/5/1eee90fa-e3ce-446f-9e9d-66ee51c688d8_mie___apr_26__2026_001_carmie___dal_s_stud__1_.mp3

SummaryJoin 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.Chapters00:00 Musical Memories and Cultural Influences03:00 Fashion and Self-Discovery05:57 Emotional Connections to Music and Performance08:58 Body Image and Personal Growth12:05 The Journey of Self-Acceptance and Confidence16:14 Embracing Confidence in Body Image18:10 Strong vs. Skinny: A New Perspective21:07 The Importance of Strength Training24:39 Understanding Body Types and Perceptions26:41 Navigating Social Media and Body Image30:22 Managing Expectations in Fitness32:17 Finding Personal Value in Fitness36:08 Embracing Movement at Any Age38:13 Strength and Mobility: The Foundation of Fitness39:15 Aesthetics vs. Health: Finding Balance41:16 Motivation and Body Image: A Personal Journey43:10 Unlocking New Levels: Strength and Capability46:02 Future Goals: Building Strength and Confidence48:45 Body Image and Acceptance: The Bigger Picture Connect with Carmie on IG <a href="https://www.instagram.com/carmhawk_getsfit?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@carmhawk_getsfit</a>Connect with Dal on IG <a href="https://www.instagram.com/nutritioncoachingbydal?igsh=MzRlODBiNWFlZA%3D%3D" rel="nofollow">@nutritioncoachingbydal</a>

Ep. 42 - Body Image, Strength Training, and Becoming Comfortable in Our Own Skin

Breaking the Cycle: Redefining Weight Loss, Health, and Mom Life is the honest, practical, and empowering conversation every mom needs. Hosted by two passionate health and fitness coaches, we dig into the truth about nutrition, fitness, and overall wellness—without the extremes or guilt trips. From understanding macros and strength training to creating healthy habits that fit real mom life, we’re here to help you break free from toxic diet culture and build a lifestyle you actually enjoy. Whether you’re juggling family, work, or just life’s chaos, you’ll learn how to keep health simple, flexible, and sustainable—so you can feel strong, confident, and in control.