Stay ConnectedMy mission with this podcast is to share my passion with others and inspire listeners to build a healthy lifestyle, from the ground up. QuadsCast is about empowering others to live their best life with real food, functional movement, and lifelong habits. We’ll talk about all things nutrition, mindset, fitness. Each episode will be totally different and you will meet a lot of awesome guests on the show!
@quadslikehalie
www.quadslikehalie.net
Jess Durando is a mindset/nutrition/lifestyle coach, prenatal coach, & a former therapist. The first half of the show is about mindset, fears, and advice surrounding the hysteria with the current Corona Virus epidemic. Second half we discuss all-or-nothing thinking, relationships with food, dieting, & a growth VS fixed mindset. Dive in, listen, & learn friends!
@jessdurando
Welcome to the show, Lily Nichols, who is the author of two amazing books: Real Food For Pregnancy & Real Food For Gestational Diabetes! She's a registered dietitian/nutritionist as well with tons of experience working with pregnant woman using eating real whole foods & healthy lifestyle choices for optimal pregnancies.
We discuss (& more):
Resources mentioned:
https://lilynicholsrdn.com/vegetarian-diet-in-pregnancy/ https://lilynicholsrdn.com/real-food-postpartum-recovery-meals/ https://lilynicholsrdn.com/choline-pregnancy-folates-cousin/Everyone loved Kelly Collier (@willsquatforpizza) so much when she joined me on episode 3 so decided to bring her back for an episode packed with real talk about weight loss VS fat loss.
We discuss why it's important to look at more than just total bodyweight on a standard scale, body comp testing, why gaining muscle is the key to achieving the "lean" look, focusing on losing body FAT and not just any weight (muscle, water, bone mass) you can just to weight less, & so much more!
Interested in working with me as your nutrition coach? https://www.quadslikehalie.net/nutrition-coaching.html
More about Kelly: https://willsquatforpizza.com/meet_kelly/
Welcome to the show Molly Tillove, the owner of a badass & inspiring company called Belle & Bell that creates workout apparel geared towards strong women. She also owns a men's apparel company called Iron Bell.
And now she's a new mom of TWINS!
After struggling with conception for 2 years, her story is unique and inspiring. We talk fitness and nutrition throughout pregnancy, "bouncing back" post birth, & body image after giving the gift of live.
@mollyeledge @belleandbell
https://belleandbell.com/ (my code is "halie10")
I sat down this week with Amanda from @hormonehealingrd to talk all about female hormones & all of the things that tend to get overlooked in society these days. Tune in for:
- common hormonal imbalances - tips for testing hormones & talking to your doctor - impact of birth control on the body - tips for transitioning off the pill & post BC syndrome - optimizing your hormones through nutrition & lifestyle choices - importance of tracking your cycle & non hormonal contraceptives
It's a great one friends, enjoy!
My previous nutrition coach, Tiana Tallant, and I sat down to talk all about the silly piece of plastic that determines how so many of us feel about ourselves and our bodies...
aka the SCALE.
We discuss why the scale fluctuates, other measures of progress & data aside from the scale, and how to build a better relationship with the scale.
@tiananicholetallant
Calling all nurses, doctors, shift-workers, or just busy ass people... this one's for YOU.
It's sad that those who work in the HEALTHcare field are often some of the unhealthiest individuals (inadequate sleep, poor diets relying on fast food/vending machines, chugging caffeine to function, chronic stress). Same can be said about any shift work really.
But it doesn't HAVE to be this way. Katie Podralski, CEO of @functionalnutritionfitness , & I talk about optimizing your health via proper nutrition and lifestyle choices.
There's a LOT of good stuff in this one guys, enjoy!
Breezy and I sat down to discuss the new trend of anti-CrossFit that we've been seeing all over social media lately. This episode may feel a little fiery, but it comes straight from the heart. No filters.
We are both passionate dedicated CrossFit trainers with 3+ years of experience coaching and owning a gym with our family, CrossFit Q.
We believe and stand by CrossFit as the best form of fitness for health and longevity. No matter what changes CF HQ rolls out, we will never turn our backs on the form of fitness that transformed our lives and so many others at the Q and worldwide.
FEATURE FRIDAY!
I brought my OG nutrition client, Cheryl Green, on to talk about her success working with me as her nutrition coach along with her journey to better health in all areas including exercising at CrossFit Q.
She's 50 years old and is the healthiest she's EVER been her entire life.
Her biggest transformation was her MINDSET (around the scale, food, exercise, rest, and health in general).
Give this week a listen for some inspiration & that extra push you need to consider investing in yourself with a nutrition coach :)
https://www.quadslikehalie.net/personalized-nutrition-coaching.html
Calling all CrossFitters (newbies, regulars, weekend warriors, competitors, etc.), this week is all about YOU and the upcoming CrossFit 2020 Open.
The Open is the start of the CF Games season, but it's not just for games competitors. It brings together gyms all over the world and strengthens the community at your local box.
Ben Dziwulski, CEO of WODPrep, and I sat down to talk about the upcoming 2020 Open, when to repeat wods, top 5 mistakes athletes make during the open, tips, & more!
@wodprep https://wodprep.com/ https://www.youtube.com/channel/wodprep
This week I share details about my own current health journey as I've been struggling with health issues for what feels like forever now. I finally decided to take action and stop accepting my symptoms as "normal" and hired a functional med doctor to help me discover the root cause of it all. Through testing, we discovered I have SIBO (small intestinal bacterial overgrowth) and possibly PCOS (polycystic ovarian syndrome). I talk more about the journey so far, the holistic approach I am taking, and my current nutrition.
Looking for a doctor near you? Search for "functional medicine" or "naturopath" or "holistic doctor" in your location.
The body you WANT won't automatically give you the LIFE you want.
This week I talk about my own journey with body image, self love, and acceptance. I also talk about the various stages of body image: negativity, neutrality or acceptance, and positivity or love. Wherever you are at on your current journey, tune in to this week's episode to talk with me about the next step you can take to accepting your body and yourself on a deeper level.
We are MORE than our bodies. But if we can love and respect them by eating nutrient dense food, exercising regularly, resting when we need it, managing stress, and sleeping enough than it WILL show us some love back.
This is Part 1 of a series on Body Image. Stay tuned for future episodes!
@quadslikehalie
This week's guest is Steph Gaudreau: author of Paleo Performance Cookbook, Stupid Easy Paleo blog, The Core 4 & host of Harder To Kill Radio!
This episode is all about women and the importance of strength training, loving your body for what it's capable of and not just how it looks, and how "strong is the new STRONG."
Website: https://www.stephgaudreau.com/ Instagram: @steph_gaudreau
This week's episode of QuadsCast is on Endocrine System Disrupters and better quality & safer products or swaps to make to reduce your exposure to harmful chemicals, toxins, etc. ESD's are environmental toxins and foreign chemicals that create toxic waste in the body which can increase inflammation & increase certain hormones/underproduce others.
Tune in for the most common chemicals/toxins we are exposed to and swaps to reduce exposure in your daily lives!
@quadslikehalie www.quadslikehalie.net
Welcome Michelle (@normalizing_nutrition) who is a registered dietitian and nutrition coach who specializes in helping others simplify nutrition & work on mindful eating to reach their health goals. -how her sister's binge eating inspired her to help others in a similar situation -connecting your physical self to your mental self -questions to ask yourself to create awareness -benefits of mindful eating for weight management, relationship with food, digestion -80/20% fullness -slowing down & other tips to begin implementing
Enjoy!
Welcome my friend, Erin, who is a registered dietitian that specializes in helping clients with Celiac Disease or those who prefer to eat gluten-free with their nutrition!
We cover: -WHAT Celiacs is -SIGNS of possible Celiacs disease or gluten intolerance -WHEN to get testing done or see a doctor -HOW to get tested for Celiacs -HIDDEN sources of gluten -DINING OUT gluten-free -Cross contact -The OAT debate -Gluten Free food favs
Find Erin on the gram @the_celiac_space
This episode isn't just for parents. Whether you are a CrossFit kids coach, parent, grandparent, sibling, aunt/uncle, guardian, teacher, etc. you are creating some sort of impact on the children around you. I dive into:
Remember, YOU have the power to change the outcome of children's lives NOW. What will you do with that power?
This week we talk about SLEEP. I use the idea of the 5 pillars of health when it comes to building a healthy lifestyle: sleep, nutrition, exercise, mindset, recovery. I'd argue that sleep > the other 4 areas. It's THAT impactful on overall health.
This episode dives into WHY sleep is important, WHAT inadequate or poor sleep does to the body, and HOW you can begin implementing a few changes like a sleep routine or blue light blocking glasses to up your sleep game.
Enjoy!
We compiled questions from YOU all on instagram and answered them on the fly. We talk about our weekly grocery bill, best butt exercises, what annoys us most about each other, biggest fears, nutrition coaching struggles, & more!
Listen in for a fun and relaxed episode with Kyle & I!
Welcome to Quadscast my big sister, Breezy (Bri) Mangiaruga! This episode is diving into what it takes to be a competitor (in any sport, type of exercise, or CrossFit) and the transition away from that. We cover how Breezy was a competitive gymnast growing up, then all-star cheerleader, and then competed at CrossFit regionals on a team. We touch on nutrition, mindset, training, and more all about how all things differ as you step away from the competition.
Insta: @breezymangiaruga Youtube: Brianna Mangiaruga
Episode 13 is about the All Or Nothing Mindset when it comes to nutrition.
If you got a flat tire, would you turn around and slash the other 3? Absolutely not. But that's the all-or-nothing mindset when it comes to nutrition.
One "cheat meal" turns into an entire weekend. "I already had 1 slice of pizza so may as well have 3 more... oh and might as well keep going and having cookies too... I'll start again on Monday."
This vicious cycle of "clean" and restrictive eating during the week and falling "off track" on the weekends is SELF SABOTAGE.
We can break this cycle but building habits and a way of eating we can sustain for life, not just Monday-Friday.
How? Give this episode a listen!
On this week's episode, Kyle and I sat down to talk about enhancing your performance for a CrossFit competition. We talk about tapering training, lifestyle factors that impact your performance during the week leading up to the competition, fueling the day before/day of, sleep, recovery, and mindset regarding competition. This is geared towards weekends warriors competing in local individual, partner, or team competitions. Whether you have your first or your 10th competition coming up, you'll learn a lot from this episode!
@k_foxxy215
This week's episode features Bethany Taylor, a fellow nutrition coach and personal trainer! We talk all about REVERSE DIETING: GRADUAL INCREASE OF CALORIES TO A PLACE OF ESTIMATED MAINTENANCE CALORIES WITH THE GOAL TO BUILD A BETTER METABOLISM AND IMPROVE BIOFEEDBACK (aka eat more to lose weight).
-WHAT a reverse diet is -WHO it is for -WHY someone would need to reverse diet -common questions -HOW to make the most out of a reverse diet -expectations and realistic outcomes -the benefit of coaching through a reverse
@bethanycorataylor
This week’s episode features my little sister, Jessie, and is all about her transition to eating and living a vegan lifestyle:
-what VEGAN means and foods she does/does not eat
-how she still reaches her protein goals without meat
-WHY she decided to go vegan & her fav resources for more info
-eating vegan as a college student
-dining out & navigating a menu
-key supplements to prevent nutrient deficiencies
-her plans to give back more in the future
Lots of great info for anyone who A) just wants to learn more about a different way of eating B) someone vegetarian who is considering vegan C) anyone considering a vegan diet.
@jackedlikej @jessiemangiaruga @jessireneart
This week, I brought on my nutrition client, Jen Spause, who is a CrossFit coach as well as being certified in yoga/cycling/body bump. She's passionate about fitness, health, & nutrition.
We talk about her transition from diet templates to personalized nutrition coaching, a habit based approach to nutrition, accountability, successes and struggles, and her personalized goals and journey since she began working with me in September of 2018.
https://www.quadslikehalie.net/personalized-nutrition-coaching.html
Follow her on instagram: @jenspause
As an experienced nutrition coach who has helped tons of clients work on building a healthier lifestyle through small habits, mindless snacking and emotional eating is a BIG roadblock that is quite common. You are not alone! Give this week's episode a listen to learn more about WHY you could be overeating at night, mindless snacking, or emotional eating and WHAT to do about it.
On this week's episode, I invited my dad Mike Mangiaruga to speak about all things CrossFit and business. Don't worry, if you don't CF you can still learn a lot & benefit from listening. We discuss the obesity epidemic, opening an affiliate, running a successful business, coaching and programming, & more.
Instagram: @mikemangiaruga
Email: mike@crossfitq.com
Episode 6 is quick and to the point, giving you 10 action steps or habits to begin implementing to get consistent with your nutrition FOR LIFE. These are 10 things that I believe are helpful for those looking to find a way of healthy eating that they can SUSTAIN and not have to keep yo-yo dieting, restricting, over eating, repeat. Quit the diets and change your habits for life.
This episode focuses mainly on female hormones during our cycle, what a healthy ideal period should look/feel like, the truth behind birth control and how it impacts our health, and my journey with losing my cycle and the steps I took to regain it and regulate my hormones.
My goal is to inform and educate as many women as possible about our bodies and give them the tools to make the right decisions about their health!
RESOURCES MENTIONED:Beyond The PillDr. Jolene Brighten’s website - https://drbrighten.com/blog/ Period Repair ManualThe Hormone CureNCI Hormones Course (my certification)Daysy Fertility Tracker - https://usa.daysy.me/technology/how-daysy-works/ FAM (Fertility Awareness Method) - https://www.birthcontrol.com/options/fertility-awareness-method/ DUTCH Test - https://dutchtest.com/
On episode 4, I interview Simply Mander aka Amanda! We talk about how she went on a bulk and how that impacted her body, mindset, and nutrition. Manders & I also touch on flexible dieting, sleep, NEAT, and of course... fat and weird cookies! Follow @SimplyMander on instagram & youtube.
On this week's episode, I interview Kelly Collier who is a badass & fellow nutrition coach who previously struggled with restrictive eating, endless cardio, and hating her body. It wasn’t until her friend introduced her to macro counting and lifting weights where she discovered what her body truly was capable of and how to live a healthier life. We talk about mindset towards food, restrictive eating & how to let that shit go, counting macros, diet culture, how to develop more self-love, and of course… pizza!
Follow Kelly on instagram: @willsquatforpizza
Please head over to iTunes and leave me a review with your honest feedback. Enjoy the show!
On this week's episode, the guest is my other half, Kyle Fox, who is my boyfriend of almost 4 years!
We talk about a LOT but a few highlights:
-growing up with a day in the military
-having a brother who is autistic
-being a collegiate athlete
-how his dream of being a NAVY Seal that fell short impacted him
-the reason WHY Kyle joined crossfit (how we met)
-balancing an 8-5 desk job while still living a healthy/active lifestyle
-Q&A with some silly questions about us!
I hope you enjoy this week's episode! Leave any feedback, comments, questions below. As always, help me out by leaving a review as well :)
Welcome to the first ever episode of QuadsCast. This episode is all about me, Halie! From growing up overweight and reaching 180+lbs to dropping all the way down to 118lbs, losing my period, restrictive eating, building a healthy relationship with food, crossfit, nutrition coaching... this podcast takes you on my journey so that you can get to know me better!
What I love about social media is that there are so many platforms to share content and make an impact.
My goal with this podcast is to add another outlet for me reach more people and inspire you guys to live your best life.
-From The Ground Up
Our TOPPODCAST Picks 
