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    Health & Fitness

    Shots to the Dome

    Downloadable knowledge nuggets for your brain from DLDNation’s Sean & Dala!

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    Copyright: © All rights reserved

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    Latest Episodes:
    Episode 171: The Consistency Code: Advice and Powerful Strategies for Amplifying Drive and Achieving Success with Sarah Strauss AKA @Fit_and_Dedicated! Jun 20, 2023
    Show notes

    Feel like you struggle with consistency and wonder how your favorite fitspo is able to do it? Want to get back on track after hitting a wall but don't know where to start? My guest today has had a ton of success early on in her life and she's here to share her consistency code!

    Sarah Strauss AKA @Fit_and_Dedicated on Instagram joins me today as we first reminisce about the last time we saw each other in San Diego, Sarah's high school years and how that impacted her life, tips for consistency and your schedule, and more!

    Time Stamps:

    (4:30) Sarah's Level of Consistency and Drive

    (6:30) Sarah's Ballet Days

    (9:10) Hitting Walls and Staying Motivated

    (11:18) Transferring High Schools

    (16:00) Growing Up in LA

    (24:50) The American Dream Boyfriend

    (29:00) Tips for Consistency

    (35:50) Modulating Your Schedule and Becoming Flexible

    (40:45) Sarah's Future Plans

    (42:35) Where to Find Sarah

    ----------------------------

    Follow Us on Instagram!

    @fit_and_dedicated

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 170: Fit Father Success Story: Find Out How James Lost 40+ Pounds with a Newborn with DLDNation Assistant Coach Spencer! Jun 13, 2023
    Show notes

    We know the difficulty that comes from having a newborn and staying fit but we want you to know it is an achievable goal! Today's guest accompanied with DLDNation assistant coach Spencer will show you it is possible to not only be healthy but crush some weight loss goals and feel great in the process!

    Our client James has lost over 40+ pounds at age 30 with a recent new addition to the family! He wasn't new to the gym space but wanted a program that would challenge him and nutrition guidance he could stick with. That's exactly what we delivered on and the results so far speak for themselves! Listen in as we talk about James's transformation, habits and strategies for success, managing holiday chaos, and more!

    Time Stamps:

    (1:45) James's Story

    (4:00) James's Transformation

    (8:07) Habits and Strategies for James's Success

    (16:30) Figuring Out the Limited Time as a Parent Issue

    (23:50) Managing Holiday Chaos

    (32:45) Fun Dad Moments So Far

    ----------------------------

    Follow Us on Instagram!

    @coach_spencerd

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 169: A Season, Reason, or a Lifetime: The Evolution and Value of Friendships with Shots to the Dome Producer Kyle Rapp! Jun 06, 2023
    Show notes

    "When friendships are real, they are not glass threads or frost work, but the solidest things we can know" - Ralph Waldo Emerson. On this podcast, we've talked many times about how you are the product of 5 people closest to you and the importance of those influences. We're going to go deeper today and discuss some topics about relationships and friendships that are rarely discussed!

    Our Shots to the Dome producer Kyle Rapp is back for Round 2 as host asking me questions (if you want to catch Part 1, it's Episode 164) and we get into the nitty gritty in terms of our connections with others. We discuss how to handle loneliness in pursuit of higher quality friendships, the rule of thirds, why most people don't pursue new connections, and more!

    Time Stamps:

    (2:00) Recapping Part 1

    (7:00) The Hard Data Around Improving Your Crew

    (11:10) Why People Don't Pursue New Connections

    (15:47) Seasons of Friendships and Starting Entrepreneurship

    (18:48) Ebbs and Flows of Friendships and Hermit Mode

    (26:18) Advice for Navigating Loneliness

    (30:00) The Rule of Thirds

    (34:00) Advice to Reaching Out to Mentors

    (39:00) Reaching Out to Erin Dimond

    (40:13) The Value of Coaching

    (43:34) Be Kind

    (47:30) Where to Find Kyle

    ----------------------------

    Follow Us on Instagram!

    @kyle_rappflex

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 168: How to Manage and Overcome Negative Thoughts! May 30, 2023
    Show notes

    Do you find yourself being a dick to yourself in your head? Is that negative voice inside your head keeping you stuck whether it's your health or your life? We have control over that voice but first we need to understand why it exists in the first place!

    Today's episode is a masterclass on how we can gain clarity on our negative thoughts, identify and understand them, and tips and strategies on how to manage and overcome them. This is not easy work by any means but these tips have served me well in my life along with my life coaching and fitness coaching clients.

    Time Stamps:

    (1:30) Dealing with Negative Thoughts on a Daily Basis?

    (2:43) The Evolutionary Perspective on Negative Thoughts

    (7:45) Identifying the Negative Thought

    (8:18) "I'm Not a Good Coach" Example

    (10:06) Challenging the Negative Thought

    (11:16) The Smile File - Episode 59

    (15:58) Random Intrusive Thoughts

    (17:13) The Concept of Entropy

    (19:35) Try to Think Positively

    (21:48) The Placebo Effect

    (24:08) Write Notes To Yourself

    (29:13) Practice A Mindfulness Practice

    (32:10) Surround Yourself with Positive People

    (36:40) Speaking Professional Help

    (38:38) Our Partnership with Better Help

    ----------------------------

    Follow Us on Instagram!

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 167: Fast Food Hacks for Hitting Your Protein Goals and Staying on Track with DLDNation Assistant Coach Spencer! May 23, 2023
    Show notes

    If road trips feel intimidating or you're hitting a fast food restaurant and you're worried about blowing up your calories and macros, this episode is for you! There are hacks to staying on track with every fast food restaurant out there. Coach Spencer joins us today to discuss this topic and we may or may not have a special gift for you!

    We have put together a MASSIVE free resource for you when it comes to macro-friendly options at fast food restaurants and, if you loved this episode and want this resource, you're only one action step away. DM "fast food" to the @dldnation account for the FREE resource we talked about on the show!

    Time Stamps:

    (2:36) Spencer's Experience with Trips

    (6:12) #1 Fast Food Spot

    (8:30) Our Free Fast Food Resource

    (12:00) Arby's, Sonic, and Regional Restaurants

    (15:45) Chipotle, Qdoba, and Moe's

    (18:45) DM "Fast Food" to the DLDNation Instagram

    (19:26) The Genesis for Creating This Resource

    (26:45) Panda Express and Asian Cuisine

    (34:15) Hardee's/Carl's Jr

    (40:15) Why Chick-Fil-A Is Actually Closed on Sundays

    ----------------------------

    Follow Us on Instagram!

    @coach_spencerd

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 166: Advocating For Yourself in the American Healthcare System with Dr. Kohlton Rhoda! May 16, 2023
    Show notes

    There can be a lot of fear and confusion when it comes to doctor's visits, health insurance, and getting the answers you seek about your own health. We must remember that "GP" stands for General Practitioner and they are practicing. We need to advocate for ourselves and communicate our wants and needs in the minimal time we have with our doctor. Today's guest is going to explain exactly how to do that!

    Dr. Kohlton Rhoda is a DLDNation assistant coach and knows the in's and out's of how to advocate for yourself in a healthcare setting. We discuss her travel nurse path, tips and tricks around healthcare, the future of healthcare, and more!

    Time Stamps:

    (2:34) Kohlton's Past Experience

    (3:26) The ICU is Bananas

    (6:30) What is Travel Nursing?

    (7:34) Advocating For Yourself in a Healthcare Setting

    (10:40) Learning More About the Healthcare System

    (12:00) Tips and Tricks Around Healthcare

    (29:04) The Future of Healthcare

    (31:00) Our Capitalistic Society and Healthcare

    (39:00) Where to Find Kohlton

    ----------------------------

    Follow Us on Instagram!

    @docrhoda_np

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 165: Navigating Theme Park Food: Tips, Tricks, and Strategies for Disney and Universal with DLDNation Assistant Coach Stephanie! May 09, 2023
    Show notes

    Do you dread the thought of going to a theme park and trying to stay on track with your macros and nutrition? With so many options and most being the infrequent fun foods we enjoy on occasion, it can be difficult if you want to go to theme parks a lot and stay on track. Have no fear though! Today's guest is a master and veteran in this space and she's going to help us out!

    Stephanie Smith is a DLDNation assistant coach and avid visitor of Disney World and Universal Studios. We breakdown park by park some macro friendly options, why Starbucks is crushing it and what to order there, staying hydrated and what to pack yourself, and more!

    Time Stamps:

    (1:35) First Time to Disney World

    (4:55) Having a Healthier Experience at Theme Parks

    (7:00) How to Shop at Starbucks

    (9:23) Magic Kingdom

    (11:20) Healthy Options at Magic Kingdom

    (14:00) Tracking vs Non-Tracking

    (14:49) Epcot

    (17:48) Rides at Epcot

    (21:58) Animal Kingdom

    (27:08) Macro Friendly Meals at Hollywood Studios and Galaxy's Edge

    (28:35) Pro Tip on Kids Meals

    (30:15) Universal Studios

    (31:04) Favorite Horror Movies

    (33:00) Macro Hacks at Universal

    (39:28) Where to Find Steph

    ----------------------------

    Follow Us on Instagram!

    @stephaniesmithfit

    @brianfromorlando

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 164: Factors to Consider Before Investing in Yourself with Shots to the Dome Producer Kyle Rapp! May 02, 2023
    Show notes

    Have you thought about hiring a coach or investing in yourself but haven't pulled the trigger yet? You know there's a problem you want to solve in your life whether that's weight loss or getting toned/shredded but you just haven't taken the leap yet? Today's episode will hopefully give you some insight on what factors to consider when investing in yourself.

    Shots to the Dome producer and Founder of Rappflex, Kyle Rapp, joins the show today and we are flipping the script! Kyle is going to take over as host and ask me questions about DLDNation and myself! Kyle is a media consultant and performance coach for impact driven online coaches and has been producing this very show since episode 22.

    In today's episode, we are going to look at investing in yourself through an intellectual lens called the Value Equation. We discuss how we help our DLDNation clients throughout their journey by consistently providing a roadmap while also minimizing effort and sacrifice through educational courses, grocery lists, and other tools. We also get deep and answer some personal questions!

    Time Stamps:

    (1:45) Reviewing Film/Becoming a Better Speaker

    (4:08) Kyle's Previous Life in Golf Club Management

    (5:28) From Ohio to New York

    (7:45) If You Spending 30 Minutes to An Hour with Us…

    (9:25) Shoutout to Jordan Dugger

    (9:36) Sean's Health and Personal Development Journey

    (13:40) Kyle's Health and Gym Journey

    (16:06) Shoutout to Cody McBroom

    (17:52) The Value Equation from Alex Hormozi

    (18:15) Common Dream Outcomes of DLDNation Clients

    (21:56) What Clients Are Most Proud of Themselves For

    (25:00) Sean's Favorite Client Success Stories

    (31:55) Time Delay Within A Physical Transformation and Providing a Consistent Roadmap

    (34:00) Understanding Sacrifice and Effort

    (36:34) Your Support System

    (41:00) What Creates Raving Fans

    (43:58) What Sean Has Changed His Mind About Since Founding DLDNation

    (47:53) Most Exciting Part about Having a Boy That's Not Sport Related

    (51:36) Final Thoughts and 3 Layers of Making a Decision

    (55:26) Where to Find Kyle

    ----------------------------

    Follow Us on Instagram!

    @kyle_rappflex

    @jordandugger_

    @codymcbroom

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 163: Thirsty for Knowledge? Hydration Tips for a Healthier You! Apr 25, 2023
    Show notes

    As it gets warmer and warmer here in the United States (especially recently in Texas) it will be even more important to stay hydrated. There are a myriad of reasons the body needs proper hydration both in water consumption and electrolyte consumption to perform optimally and that is what we will discuss today!

    While this topic could be dry (pun intended), I want to start with some fun facts about water so you can be deadly at your next trivia night and then explain some hacks to getting more water, how much water you need daily, the benefits of adding electrolytes, and more!

    Time Stamps:

    (1:37) Is It Getting Hot in Here?

    (3:48) Fun Fact About Water

    (4:17) Why You Should Be Drinking Your Water

    (7:10) Alcohol and Dehydration

    (7:30) Other Signs of Dehydration

    (9:03) How to Drink More Water

    (11:55) Adding Electrolytes Like LMNT

    (12:28) Our Special Offer Just For You

    (15:40) Daily Water Intake?

    (17:58) DLDNation Water Recommendation

    ----------------------------

    Follow Us on Instagram!

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Episode 162: Tips and Tricks for Traveling Internationally with Confidence with Dala McDevitt! Apr 18, 2023
    Show notes

    Dala is back on the podcast! We recently got back from our babymoon in Europe and Dala thought this would be a great opportunity to hop back on the mic in this solo episode to talk about the trip!

    More importantly, we learned a lot about international travel that we want to share with you in the event you head to the other side of the pond! Dala talks everything from packing snacks to culture differences to protein hacks and much more!

    Time Stamps:

    (1:38) Our Babymoon

    (2:26) Planning the Trip Yourself vs A Travel Agent

    (4:37) Broad Overview of the Trip

    (7:10) Travel Package for Your Phone

    (9:05) Snacks to Pack

    (15:05) Backpack Essentials

    (20:40) Plug Adapters

    (21:35) Biggest Cultural Differences

    (29:30) Protein

    (33:01) Language Barriers

    (36:20) Traveling with Dietary Needs/Restrictions

    (40:40) Finding a Gym

    (50:19) Tracking Macros While Traveling

    (1:00:28) Mitigating Weight Gain

    ----------------------------

    Check Out Dala's Travel Story Highlights!

    ----------------------------

    Follow Us on Instagram!

    @fitnessshaman

    @dalalovesdumbbells

    @dldnation

    @shotstothedomepodcast

    ----------------------------

    Get Sean's Book, "Hack Your Health!"

    ----------------------------

    We have helped over 5,000 people transform their lives through sustainable health! If you want to be the next, click here to apply for coaching!

    ----------------------------

    Check out our website for freebies, amazing client results, and more! DLDNation.com


    Previous 1 2 3 4 18 Next

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