The Fitness League

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

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Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome to the Fitness League 03:57 Macro Tracking Tips for Busy Moms 11:54 Finding Motivation Postpartum 16:02 Quick and Healthy Meal Ideas 20:41 Protein Snacks and Alternatives 22:08 Core Exercises During Pregnancy 22:54 Movies and Mental Health 28:06 Training Splits: Full Body vs. Upper/Lower 32:19 Flexibility in Workout Scheduling 35:03 Leg Curl Techniques and Preferences

127. The Magic Pill Is Finally Here? What You Need To Know About the GLP-1 Pills Feb 10, 2026

The health and fitness space is changing fast—and not all of it is for the better. In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle break down the rising popularity of GLP-1 medications, the explosion of peptide marketing, and the growing influence of social media on how people make health decisions.

We talk honestly about what these tools can and can't do, why quick fixes are being sold as long-term solutions, and how misinformation spreads when integrity takes a back seat to engagement. This isn't about fear or shame—it's about becoming a smarter consumer in an industry that often profits from confusion.

We also introduce and reinforce the L5 Method—training, nutrition, mindset, movement, and habits—as the foundation that no medication, supplement, or trend can replace. Along the way, we discuss caffeine use, community and environment, and why foundational health practices still matter most if your goal is sustainable progress.

If you've felt overwhelmed by health trends, unsure who to trust, or curious about where modern medicine fits into a healthy lifestyle, this episode will help you zoom out, think critically, and refocus on what actually moves the needle.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to the Fitness League Podcast 01:49 The Impact of GLP-1 Medications 05:23 The Role of Influencers in Health and Fitness 09:12 Navigating the Health and Fitness Industry Safely 18:50 The L5 Method: A Holistic Approach to Health 19:51 Foundations of Weight Management 21:13 Stacking Strategies for Weight Loss 23:18 The Importance of Protein and Strength Training 27:16 Self-Reflection on Fitness Goals 28:43 The Role of Caffeine in Performance 33:53 The Gym Environment and Its Impact 37:12 Closing Thoughts on Consistency and Growth

126. Q+A Day | Pull-Ups, Kettlebells & Smarter Training: How to Actually Get Stronger Feb 05, 2026

In this episode of The Fitness League, Josh Scutnik and Joelle Cavagnaro dive into practical training questions that come up all the time—but rarely get clear answers. We break down kettlebell training fundamentals, how to improve your pull-ups the right way, and why progressive overload still matters no matter where you're starting from.

We also talk through how to adapt workouts to individual needs without losing effectiveness, including common mistakes people make when substituting exercises or relying too heavily on banded reps. Along the way, we share some behind-the-scenes insight into how The Fitness League app is evolving, how community feedback shapes programming decisions, and why tracking habits—not just workouts—can be a game changer for consistency.

This episode is all about training with intention: understanding why you're doing what you're doing, focusing on proper form, and building strength in a way that actually carries over to real life. Whether you're working toward your first pull-up, learning kettlebells, or just trying to train smarter—not harder—this one's for you.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome to the Fitness League 01:24 Kettlebell Training Insights 06:44 Mastering Pull-Ups 13:53 Adapting Workouts for Individual Needs 17:41 Behind the Scenes at TFL 25:53 The Future of Health and Wellness

125. Smash or Pass: The Truth About Protein, Electrolytes, Cold Plunges & Fitness Trends Feb 03, 2026

Cold plunges. Saunas. Vibration plates. Electrolytes. Mobility routines. Everyone has an opinion—but what actually moves the needle?

In this episode of The Fitness League, Josh, Alessandra, and Joelle play a round of Smash or Pass with some of the most talked-about health and fitness trends right now. We break down what's worth your time, what's overhyped, and what depends entirely on you.

Along the way, we cover the fundamentals that never go out of style—why protein matters for recovery and strength, why fiber is still wildly under-consumed, and when electrolytes actually make sense. We also talk through cold exposure, sauna use, Zone 2 cardio, mobility work, and macro tracking, with real-world context instead of blanket advice.

This episode is about cutting through the noise, understanding your individual needs, and building a health approach that's effective, sustainable, and actually enjoyable.

If you've ever wondered whether the latest trend is a game-changer or just good marketing—this one's for you.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome to the Fitness League 04:59 Team Meetup and Fun Times 05:25 Smash or Pass: Health and Fitness Edition 10:31 The Importance of Protein 14:26 Fiber: The New Protein? 18:57 Electrolytes: Necessary or Not? 23:12 Recovery Tools: Vibration Plates and More 27:57 Cold Plunges: Benefits and Drawbacks 32:36 Saunas: A Must-Have for Recovery 37:12 Training Trends: Zone 2 Cardio and Rucking 41:36 Mobility Routines: Why They Matter 52:42 Wrap-Up and Call to Action

124. Q+A Day | Running Shoes, Injuries, Fat Loss & Staying Consistent Long-Term Jan 29, 2026

In today's Q+A episode, we're answering real questions from real people navigating the messy middle of fitness. From finding the right running shoes and training through injuries, to preserving muscle during fat loss and staying motivated when progress slows—this episode covers a wide range of challenges that almost everyone faces at some point.

We talk about why progress often looks different for seasoned lifters, how and when to adjust your training style, and why small, realistic goals are often the missing piece for long-term consistency. We also dive into the role of nutrition during fat loss, how useful fitness trackers really are, and what to do when illness or setbacks derail your routine.

If you've ever felt stuck, frustrated, or unsure whether you're doing the "right" thing—this episode will help you zoom out, adapt intelligently, and keep moving forward without starting over.

As always, the goal isn't perfection—it's progress you can actually sustain.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome Back and Q&A Introduction 00:58 Running Shoes and Preferences 03:06 Injury Management and Alternative Exercises 07:23 Progress and Expectations in Fitness 11:37 The Reality of Progress in Long-Term Training 15:06 Setting Goals and Finding Motivation 17:43 Changing Training Styles for Progress 18:48 Fitness Trackers: Garmin vs. Apple Watch 20:20 Running Frequency and Program Adherence 21:32 Pregnancy and Modifying Exercises 22:40 Affordable Meat Options and Nutrition 25:26 Muscle Preservation During Fat Loss 30:10 Dealing with Illness and Training Adjustments 35:47 Getting Back on Track After Setbacks 42:08 Aerobic Training and VO2 Max 46:26 Adjusting Macros for Different Training Days

123. Why Showing Up Imperfectly Still Changes Everything Jan 27, 2026

Waiting to feel motivated is one of the fastest ways to stall progress. In this episode of The Fitness League, Josh and Joelle break down why showing up—even when you're exhausted, overwhelmed, or off-schedule—is often the most powerful move you can make.

We talk about the mindset shift behind "doing it tired," why flexibility beats perfection in every season of life, and how confidence is built through small, repeatable actions—not flawless routines. This conversation is for anyone who feels like life keeps getting in the way of their health goals and is tempted to check out entirely because they can't do things "right."

We also share how the foundational principles of health don't change—only how you apply them does—and why adapting your approach is a strength, not a failure. Along the way, we introduce how The Fitness League was built to support real people navigating real life, not ideal circumstances.

If you've ever felt like you're behind, burned out, or barely holding it together—this episode is your reminder that progress doesn't require perfect conditions. It just requires showing up.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome Back and Personal Updates 02:43 Navigating Life's Challenges and Responsibilities 05:41 The Importance of Showing Up 08:23 Understanding the 'Do It Tired' Mindset 11:11 Embracing Seasons of Tiredness 14:53 Grit vs. Grace: The Balancing Act 18:47 Finding Your Mantra: Personal Accountability 22:55 The Power of Small Actions 28:18 Flexibility in Fitness: Adapting to Life's Changes 32:50 The Fitness League: A New Approach to Health

122. Real Change Starts Smaller Than You Think Jan 22, 2026

The world feels loud, chaotic, and overwhelming—and a lot of people are waiting for something big to change before they feel better. In this episode of The Fitness League, we break down why that approach keeps us stuck, and why real change almost always starts with the smallest possible decisions.

We unpack how tiny, repeatable choices shape behavior, identity, and eventually the culture inside your home and community. From decision fatigue and environment design to self-talk and leadership by example, this episode reframes change as something practical, controllable, and deeply impactful—even when the bigger picture feels out of reach.

Rather than chasing motivation or grand gestures, we explore how designing your environment, simplifying decisions, and aligning daily actions with who you want to be can create a ripple effect far beyond just your own health. This conversation is about reclaiming agency, protecting your energy, and understanding how bettering yourself is one of the most meaningful ways to better the world around you.

If you've felt helpless watching the state of the world—or frustrated that nothing seems to be working—this episode will give you a grounded, empowering place to start.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Change and Choices 02:42 The State of the World and Personal Control 09:35 Focusing on Personal Well-Being 15:59 The Myth vs. Reality of Change 22:37 Creating Automatic Behaviors 28:45 The Ripple Effect in Communities 32:37 Final Thoughts on Personal Growth and Change

121. Break the Weekend Binge Loop: Build a Friday–Sunday System That Works Jan 20, 2026

Weekends hit harder—and it's not a character flaw. It's a system problem. In this episode, Josh and guests unpack the real mechanics behind weekend overeating: reward behavior after a long week, social pressure, decision fatigue, and the habit of treating Friday–Sunday like a free-for-all. Then we lay out practical, repeatable strategies that keep you social without the spiral.

Change doesn't come from one perfect weekend—it's built through consistent, doable choices stacked over time. Press play, fix the Friday–Sunday system, and watch your results stop disappearing by Monday.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 The Weekend Struggle: A Common Challenge 02:34 Understanding Weekend Overeating: The Mechanics 14:08 Social Pressures and Expectations: Navigating the Weekend 22:22 Strategies for Success: Planning for the Weekend

120. From Chaos to Consistent: Fit Parenting, Simple Meal Prep & a Calmer Home Jan 15, 2026

Parenting is loud. Your fitness and nutrition don't have to be. In this episode, we get real about family fitness, working out with kids, stress-proof meal prep, and keeping your cool when life is overstimulating. We also dive into communication in relationships, taming toy clutter with minimalism, and why consistency beats perfection every time. This is your playbook for building a healthier home—without adding more chaos.

What you'll learn:

Workouts with kids: how to engage them (and why boredom can boost creativity)
Meal prep for busy parents: convenience-first, nutrient-dense, zero drama
Overstimulation fixes: self-awareness cues and calm-down strategies that work
Relationship communication: staying a team when parenting gets messy
Minimalism at home: practical toy/clutter systems for a more peaceful space
Consistency > perfection: small actions, big momentum, real growth

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome Back and Personal Updates 01:43 Engaging Kids During Workouts 12:35 Nutrition and Meal Prep Strategies 19:15 Understanding Processed Foods 20:24 Managing Overstimulation and Emotional Responses 23:16 Core Values of the Fitness League 24:18 Community and Personal Growth 26:02 Decluttering and Toy Management 29:40 Navigating Relationships and Parenting Challenges

119. The Running Reframe: Slow Down to Speed Up — Heart Rate Zones, Footwear & Running with Kids Jan 13, 2026

Hate running—or just burned out from "go harder" culture? This episode is your running reset. Joelle and Alessandra get real about falling back in love with running while juggling parenting, work, and real-life chaos. We break down heart rate zones (especially Zone 2), why slowing down builds a bigger aerobic base (and makes you faster), and how to choose proper running shoes so your feet and joints stop screaming.

What you'll learn:

Slow to grow: How Zone 2 improves heart function, endurance, and pace without frying your nervous system
Heart rate zones, decoded: Practical cues (talk test, RPE) and signs you're running too hard
Footwear that works: Daily trainers vs. tempo shoes, when to rotate pairs, and fit tips for comfort & performance
Parenting + running: Split sessions, stroller runs, micro-miles, and expectations that survive busy seasons
Mindset shift: From punishment to play—why enjoying the process drives long-term consistency and better results

Whether you're a beginner, coming back postpartum, or a seasoned runner stuck in the gray zone, this is the roadmap to run happier, run smarter, and—yes—run faster.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction and Personal Updates 05:37 Joelle's Running Journey Begins 11:21 Shifting Perspectives on Running 16:52 The Importance of Slowing Down 20:35 Newbie Gains and Cardiovascular Progress 21:41 Understanding Heart Rate Zones in Running 24:56 The Importance of Enjoyment in Cardio 27:12 Physiological Changes in Cardiovascular Fitness 30:10 The Impact of Pregnancy on Running 38:34 Balancing Running with Life's Responsibilities

118. You Are The Fitness League: Roadmap Reveals, Habit-Tracking Upgrades & the New Era of Challenges Jan 08, 2026

We're building this together. In this episode, we pull back the curtain on The Fitness League—how your feedback shapes the app's roadmap, what's improving in habit tracking and user experience, and how community challenges keep you consistent.

What you'll hear:

Roadmap reveals
Habit tracking upgrades
Community-first design
UX improvements
Long-term Vision

If you're ready for a community-driven fitness app that helps busy "everyday athletes" win the week—one habit at a time—this refresh is your playbook.

APPLY FOR COACHING:

The Fitness League app

Join the Facebook Community:

https://www.lvltncoaching.com/resources/playbooks

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Welcome to the Fitness League 01:24 Understanding the Roadmap 03:24 User Experience and Feedback 08:37 Launch Insights and Development Process 11:29 Future Features and Enhancements 16:11 Top Trackables and User Engagement 20:03 Exploring Fitness Habits and Trends 23:33 Defining the 'Muscle Mommy' Concept 26:58 Engaging Challenges and Community Involvement 30:37 Building a Vision for Optimal Living 34:25 Creating Positive Change Through Health

117. Night Shift, Family Chaos, Real Results: Kayla's Flexible Nutrition Journey Jan 06, 2026

Working nights and raising kids doesn't leave a lot of room for macros and meal prep—and that's exactly why this episode matters. We sit down with Kayla M. to unpack how she built sustainable habits while juggling night shift work, family responsibilities, and a life that rarely goes as planned. With guidance from Coach Kara, Kayla swapped the all-or-nothing mindset for a progress-over-perfection approach: flexible nutrition, compassionate self-talk, and showing up—even when it's messy.

You'll hear how she navigates sleep-schedule swings, handles family events without derailing goals, uses coaching for accountability, and models healthy behaviors for her kids. If you're a working mom, shift worker, or anyone stuck waiting for "perfect conditions," Kayla's story is your proof that small steps stack into big change.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Introduction to the Fitness League and App Launch 01:17 Navigating Unique Schedules: Kayla's Journey 03:12 Coaching for Real Life: Strategies for Night Shift Workers 09:33 The Importance of Flexibility in Nutrition 11:07 Overcoming Perfectionism: The Wagon Analogy 14:02 Balancing Family Life and Health Goals 16:33 Training Progress: From Inactivity to Consistency 27:55 Resilience and Self-Discovery Through Coaching 33:36 Advice for Night Shift Workers and Busy Moms

116. Mom Mode, Not Martyrdom: Postpartum Health, Mom Shaming & Social Media Lies Jan 01, 2026

Motherhood is not a performance—it's a marathon. In this episode, Joelle and Alessandra get real about postpartum health, mom shaming, and the pressure cooker of social media. We talk self-care that actually fits real life, flexible routines that keep you consistent, and why prioritizing your health makes you a better parent—not a selfish one.

What we cover:

Postpartum realities: hormones, energy, identity shifts
Mom shaming & social media pressure: how to mute the noise and trust yourself
Self-care for moms: simple recovery, nutrition, and movement wins
Flexible routines: "good enough" systems that survive busy seasons
Homeschooling without the chaos: structure, not rigidity
Permission to be human: a clean-enough house, a kind home, a healthier you

If you're tired of unrealistic standards and ready for balance you can sustain, this conversation is your reset.

APPLY FOR COACHING:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Welcome Back to the Fitness League 01:13 Mailbox Mishap and Holiday Preparations 02:01 Health Drinks and Digestive Reactions 03:36 Postpartum Changes and Hormonal Fluctuations 05:05 Lab Work and Breastfeeding Journey 07:07 Vasectomy Failures and Pregnancy Surprises 10:38 Mom Shaming in Fitness and Health 16:58 Cleaning and Parenting Perspectives 28:36 The Big Picture of Parenting 31:29 Modeling Behavior for Children 33:34 The Myth of Perfection in Motherhood 36:25 Prioritizing Health and Well-being 39:11 Awareness vs. Action 41:55 Finding Your Own Path 44:47 The Importance of Diverse Perspectives 47:24 Growth Mindset and Continuous Learning 50:32 Navigating Social Media and Expectations 54:07 Flexibility in Parenting and Life

115. The Top 5 Habits We're Tracking in The Fitness League This Year Dec 30, 2025

If you're setting goals for the new year, this episode will save you months of frustration.

We're revealing the top 5 habits we'll be tracking inside The Fitness League app, and exactly why these were chosen over dozens of others.

You'll also learn which habits to prioritize based on your goals—sleep, energy, fat loss, performance, or stress—and how to keep things simple enough to stay consistent.

Track less. Win more.

APPLY FOR COACHING:

SDE Method app:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Introduction to New Year Habits 02:44 Tracking Habits for Better Health 05:49 Innovative Trackables for Personal Growth 09:32 Meditation and Mindfulness Practices 12:13 Physical Health and Fitness Trackables 15:10 Nutrition and Wellness Tracking 17:52 Sleep and Recovery Strategies 20:43 Community Engagement and App Features 23:33 Future Developments and User Feedback 26:20 Conclusion and Call to Action

114. Your Kids Are Copying You: The Parenting Wake-Up Call (Habits, Self-Talk, and the Ripple Effect) Dec 25, 2025

Hard truth: your kids don't do what you say—they do what you do. In this episode, we unpack how parental behavior shapes children's habits, health, and inner voice. From the food on your plate to the way you talk to yourself, your daily choices become their blueprint.

We dive into the ripple effect of parenting, how social media pressure warps expectations, and why personal responsibility beats finger-pointing. You'll learn how to model healthy habits, clean up self-talk so it becomes your child's confidence, and stand firm when critics chirp from the sidelines. This isn't about perfection—it's about leading your home on purpose.

APPLY FOR COACHING:

SDE Method app:

The Fitness League app

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Introduction to Parenting Reflections 06:14 Modeling Behavior for Kids 11:52 The Ripple Effect of Parenting 17:29 Navigating Parenting Pressures 23:12 Creating Change Through Personal Responsibility 29:43 Confronting Criticism and Embracing Confidence

113. Final Preview: The Fitness League Launch — Features, Challenges & What To Expect Dec 23, 2025

This is your last look before The Fitness League app goes live on New Year's Day. Consider it the explainer that ties together everything we've been teasing on social: what's inside, who it's for, and exactly how to start on Day One so you build momentum fast.

In this episode:

Feature refresh: gamified challenges, streaks, and community boards that make consistency stick
Smarter tracking: training, steps, sleep, recovery trends—so you see what actually moves the needle
Everyday Athlete focus: programs and habits designed for busy parents & pros, not full-time gym rats
Accountability that scales: from solo mode to team challenges and coach touchpoints
Pricing note: loyalty stays honored for early adopters
What's next: near-term roadmap and how your feedback steers development

If you're ready to start the year with simple structure, real accountability, and a community that lifts you up, this final preview is your playbook.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 The Launch of the Fitness League App 02:45 Building the App: Challenges and Insights 05:25 Community Focus and Long-Term Vision 08:25 The Evolution of Fitness Programs 11:05 Data-Driven Insights and Future Features 14:36 Gamification and User Engagement 22:48 Centralized Hub for Fitness Tracking 23:52 Streamlined User Experience in the App 25:12 Innovative Training Program Catalog 26:58 Customizable Workouts and Exercise Library 30:25 Adapting to Different Life Seasons 34:15 The Everyday Athlete Concept 36:43 Challenges for All Fitness Levels 41:02 Freemium Model and Pricing Structure

112. 10 Fitness Gifts They'll Actually Use (+ the Perfect Stocking Stuffer) Dec 18, 2025

Skip the gimmicks and get the best fitness gifts that deliver results all year. In this episode, we break down the top 10 gifts for fitness enthusiasts—what each one does, who it's best for, and realistic price ranges—so you can match the right gift to the right person (or your own wish list).

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Gifts for Fitness Lovers 03:17 Home Gym Essentials 08:44 Rucking: A Unique Cardio Option 12:07 Heart Rate Monitoring 13:39 Fitness Watches and Their Benefits 16:52 Wearable Technology for Fitness Tracking 19:14 The Benefits of Massage Guns 20:41 Choosing the Right Shoes for Lifting and Running 22:54 The Importance of Quality Protein Supplements 28:12 Enhancing Sleep Quality with Upgrades 33:30 Gifting Fitness: Coaching and App Memberships 35:59 The Role of Electrolytes in Hydration

111. When "Good Enough" Becomes Self-Sabotage: Raise Your Floor, Keep Your Sanity Dec 16, 2025

Feeling stuck in survival mode—skipping workouts, stress-snacking, sleeping less, and calling it "good enough"? In this fireside chat, we unpack how that bar quietly drops and what to do when "good enough" stops being enough. You'll learn how to spot the red flags, reframe your mindset, and raise your floor with small shifts that actually stick during busy seasons and the holidays.

We riff on five everyday arenas where standards slip—and how to course-correct without perfectionism:

Food noise vs food joy: enjoy treats on purpose, not by accident
The good-enough workout: protect the appointment, adjust the dose
Morning light vs winter blues: use light as a free energy reset
Stress vs rest at family gatherings: step-out rituals that save your tone
Gratitude as a reset: one specific thank-you that changes your day‍

Plus, we show you how to use habit anchors to make consistency automatic and craft a one-line floor statement you can run for the next 7 days.‍

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 The Drift into Survival Mode 03:19 Recognizing the Red Flags 09:06 The All-or-Nothing Mentality 12:59 Finding Balance in a Busy Life 16:06 Morning Routines and Alarm Strategies 18:12 Setting Boundaries: Floors and Ceilings in Life 19:10 Food Awareness: Noise vs. Joy 22:19 Adapting Workouts: Embracing Change 23:41 Light Exposure: Combatting Winter Blues 24:39 Navigating Family Gatherings: Stress vs. Rest 25:33 Gratitude as a Daily Reset 26:32 Habit Anchors: Small Changes, Big Impact 29:58 Self-Audit: Recognizing Good Enough 34:43 Small Upgrades for Big Benefits 37:20 Awareness and Action: The Path to Change

110. Lipedema, Surgeries, GLP-1 & Relentless Consistency | Daria's Transformation Dec 11, 2025

In this powerful client spotlight, Daria opens up about her long-game transformation. Navigating a lipedema diagnosis, multiple surgeries, and the mental load that comes with it—while committing to a simple promise: never live above 200 pounds again.

We dig into the routines and mindsets that actually stick: consistent training, protein-forward meals, community support, and self-advocacy in a confusing healthcare landscape.

Daria also shares her GLP-1 experience for managing food noise, the role of coaching accountability, and how letting go of rigid expectations unlocked real momentum. If you need proof that showing up beats perfection, this is it.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to Daria's Journey 02:25 The Long Game: Commitment to Health 07:21 Understanding Lipedema: A Personal Diagnosis 13:26 Choosing to Keep Moving: Overcoming Challenges 16:39 The Role of GLP-1 Medications in Weight Management 20:07 Navigating Dietary Choices with Accountability 22:09 Consistency in Lifestyle Changes 25:05 Establishing a Routine for Success 29:21 The Power of Simplicity in Nutrition 30:42 Embracing Change and Overcoming Challenges 33:38 Letting Go of Past Expectations 36:41 Gratitude and Reflection on the Journey

109. Willpower Is Failing You—Identity Won't: Get Consistent Fast Dec 09, 2025

Why do some people stay consistent while others restart every Monday? In this episode, we break down the research-backed link between identity, routines, and adherence—then make it practical with six aspirational avatars you can adopt today. Choose the identity that fits your season and plug in a matching L5 Method plan across training, nutrition, mindset, movement, and habits so your choices are pre-decided and your follow-through gets easier.

We cover how identity-based habits reduce decision fatigue, why implementation intentions ("if X, then I do Y") boost success, and how repetition builds automaticity you can trust on busy days. Then we unveil six done-for-you playbooks:

Peak Performer (busy professional)
Strong Rebuilder (postpartum)
Family Champion (parent in the chaos)
Longevity Lifter (40+ healthspan focus)
Builder-CEO (founder/operator)
Momentum Maker (sustainable fat loss starter)

You'll leave with a one-page plan: pick your avatar, run the L5 quick-start protocols, write three if–then plans for your common derailers, and test it for 14 days. Consistent results come from consistent inputs—start by choosing who you are.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 The Power of Identity in Consistency 11:53 Identifying with Your Season: Six Relatable Identities 24:34 Implementing Identity into Action Plans 30:09 Overcoming Common Traps in Health and Fitness

108. "I Didn't See My Progress—Until I Finally Looked" | Kir's Growth Journey Dec 04, 2025

In this powerful client interview, Kir opens up about what it's like to feel overwhelmed by life—and still move forward. With guidance from a mentor, Kir learned to slow down, reflect, and recognize real progress, even when it didn't feel obvious day to day. We dig into practical mindset shifts for self-awareness, reflection, and celebrating small wins, plus how support and accountability can fast-track personal growth.

You'll hear how Kir reframed "I'm not doing enough" into evidence-based progress, why acknowledging small victories fuels motivation, and simple strategies to spot momentum when life is loud. If you've been grinding without seeing results, this episode will help you zoom out, own your growth, and keep going.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to the Fitness Journey 01:59 Discovering Deeper Growth Beyond Fat Loss 05:54 The Shift from Perfectionism to Flexibility 10:05 Navigating Life's Challenges with Grace 13:55 Honesty in Relationships with Food and Alcohol 17:57 The Power of Tracking and Awareness 23:16 The Journey of Macro Tracking 29:05 Finding Balance: Grit and Grace 30:47 Building a Support System 38:10 Transformative Mindset Shifts 39:31 Beyond the Scale: True Progress

107. Tiny Changes, Big Results: Break Through Your Training Plateau Dec 02, 2025

If your progress has flatlined and you're tempted to scrap your program, hit pause. In this episode, we show you how to diagnose a training or fat-loss plateau and make one targeted adjustment that gets momentum back fast—no overhaul required.

You'll get a simple plateau audit (food, sleep, stress, intensity, movement), a tweak vs. trust decision tool so you know when to adjust and when to ride it out, and tiny changes that create big shifts in 7–14 days—like smarter carb timing, a single back-off set, or adding 1,000 steps to your daily average. Perfect for busy lifters, runners, and parents who want progress without burning down what's already working.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Understanding Plateaus in Fitness 11:22 The Five Point Plateau Audit 30:54 Decision-Making for Progress

106. Rewire Your Brain with Gratitude: A Simple Practice for Stress, Sleep, and Focus Nov 27, 2025

Gratitude isn't fluff—it's a neural training tool. In this episode, we break down how a simple daily gratitude practice drives neuroplasticity (neural elasticity) to calm your nervous system and sharpen your mind. You'll learn how gratitude strengthens the prefrontal cortex, softens the amygdala's alarm, improves memory recall via the hippocampus, and reduces rumination in the Default Mode Network—with real-world benefits like lower cortisol, better HRV, deeper sleep, and steadier mood.

We walk you through a 10-minute protocol you can start tonight (breath, specific recall, short journaling, optional message to someone you appreciate), plus easy anchors to make it stick. Expect practical demos, measurable ways to track progress over 14 days, and simple cues to deploy "appreciation on demand" when stress hits.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

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Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 The Power of Gratitude 05:12 Understanding Neuroplasticity 08:20 The Science Behind Gratitude 13:59 Toxic Positivity vs. Authentic Gratitude 19:45 Practical Gratitude Protocols

105. Never Track Again: The Nutrition Hack for All-Day Energy Nov 25, 2025

Sick of calorie math? In this episode, we show you how to build a balanced plate without tracking macros using one simple rule: Protein + Plant at every meal.

You'll learn an eyeball portion guide for steady energy and satiety, plug-and-play meal templates for breakfast, lunch, and dinner, and a grocery staples list to make it automatic all week. Perfect for busy people who want better recovery, fewer cravings, and sustainable fat loss—without turning food into a full-time job.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to Balanced Eating 04:50 Navigating Holiday Eating 10:03 Transitioning from Tracking to Intuitive Eating 15:27 Building Balanced Meals with Ease 19:44 The Power of Fiber and Gut Health 23:08 Portion Control and Satiety Awareness 25:54 Quick and Easy Meal Templates 29:43 The Importance of Meal Repetition 33:13 Caloric Awareness in Meal Preparation 38:04 Strategies for Effective Caloric Management

104. "I Stopped Spiraling"—Angie's Shift from Perfection to Food Freedom Nov 21, 2025

In this candid client interview, Angie shares how she broke free from perfectionism in nutrition and built real confidence with her food choices—while juggling life as a busy parent. We talk about flexible dieting without obsession, eating out without guilt, and why progress comes from mindful choices, not rigid rules. You'll hear how she balances family schedules with sustainable habits, what finally ended the "start over Monday" cycle, and how tracking can be a tool—not a trap.

Perfect for anyone ready to replace all-or-nothing thinking with practical routines that actually fit real life.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Angie's Journey to Rebuilding Trust 02:56 Transitioning from Past Coaching Experiences 06:01 Embracing a New Training Philosophy 08:38 The Shift in Mindset and Results 11:44 Finding Balance in Fitness and Life 15:19 Overcoming Perfectionism in Nutrition 18:09 The Importance of Enjoying the Process 21:16 Navigating Life as a Busy Mom 24:24 The Power of Coaching Relationships 28:08 Final Thoughts on Growth and Consistency

103. How to Optimize Sleep: 5 Fixes You Can Start Tonight Nov 18, 2025

Tired, wired, and waking up groggy? This episode breaks sleep down into five fixes you can start tonight to boost deep sleep, recovery, and next-day energy—without gadgets or a 17-step routine. We explain why poor sleep stalls fat loss and performance, then walk you through exactly how to improve circadian rhythm, reduce night-time alertness, and wake up actually rested.

Plus, you'll learn the 5 simple fixes you can implement TONIGHT for better sleep.. Perfect for busy parents, shift workers, and anyone training hard who needs better recovery—fast.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to Sleep Improvement 01:50 The Importance of Exercise and Self-Care 07:15 The Impact of Sleep on Mental Health 16:32 Actionable Sleep Fixes 24:42 Aging and Self-Perception 25:50 Sleep Hygiene: The Importance of Light 28:11 Caffeine and Sleep: Timing Matters 30:14 Temperature Control for Better Sleep 34:40 Creating a Wind Down Routine 36:48 Consistency in Sleep Patterns 38:22 Supplements and Sleep: What Works? 40:43 Final Thoughts on Sleep Improvement

102. Simplifying Fitness: Start With These FOUR Things Nov 12, 2025

Overwhelmed by all the rules of fitness? You're not alone—and it's probably holding you back. In this episode, we strip away the noise and break fitness down into just 4 simple pillars anyone can follow: nutrition, exercise, movement, and sleep. No overthinking. No overhauls. Just real, doable starting points.

We walk through what actually matters (hint: it's not cold plunges or macros to the decimal), like how to build a better plate, how much training you really need, and how to stop making movement and recovery so complicated. If you've ever felt paralyzed by too much information or perfectionism, this episode is your reset button.

Let's make fitness simple again—and actually stick to it.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

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Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Introduction to Fitness and Overcoming Overwhelm 02:06 The Importance of Starting Small 06:00 Sleep: The Foundation of Health 10:55 Movement: Breaking the Sedentary Cycle 15:19 Nutrition: Building Blocks for Health 20:41 Conclusion: Consistency Over Perfection

101: How Kara Took Back Her Health—and Changed Her Family's Future Nov 06, 2025

In this powerful client spotlight episode, Kara shares her journey from exhaustion and loss to strength, confidence, and lasting change.

What started as a decision to prioritize her health turned into a transformation that impacted her entire family. With the support of coaching, Kara learned how to advocate for her own well-being, set better boundaries, and make small, consistent choices that led to massive results.

This episode is a reminder that true transformation isn't just about fat loss or food tracking—it's about reclaiming your energy, your confidence, and your life.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Empowering Transformations: Kara's Journey 03:22 Prioritizing Health: A Personal Awakening 05:55 Finding Balance: Carving Out Time for Self-Care 09:11 Family Involvement: Movement as a Shared Experience 12:24 Navigating Health Challenges: The Transition to Coach Courtney 15:03 Self-Advocacy: Taking Control of Health 17:39 The Ripple Effect: Influencing Family Health 20:32 Building Healthy Habits: The Basics of Nutrition 24:21 The Power of Coaching: Investing in Yourself 26:44 Resilience and Recovery: Embracing Change 29:39 Conclusion: The Journey Continues

100. How We Travel Well: Can You Be Health-Conscious at Disney World? Nov 04, 2025

In this episode, Josh and Alessandra pull back the curtain on how they're prepping for their upcoming family trip to Disney World—through the lens of the L5 Method. Instead of obsessing over macros or trying to "stay on track," they share how they're prioritizing training, nutrition, mindset, movement, and habits in a way that supports energy, recovery, and actually having fun.

They walk through their rough itinerary, what workouts (if any) they'll be doing, how they think about food while traveling, and why they believe the point of fitness is to enhance life, not restrict it. Whether you're heading on vacation soon or just need a mindset shift around travel and health, this one's packed with takeaways you can use.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to the Disney Trip Planning 04:05 The Joys and Challenges of Disney with Kids 08:52 Maintaining Routines While Traveling 12:05 Planning the Disney Experience 19:49 Food and Hydration Strategies at Disney 21:37 Dining Adventures at Disney 27:13 Fitness and Movement at Disney 29:50 Mindset and Family Time 33:20 Moderation and Healthy Living 35:36 Wrapping Up and Key Takeaways

99. Lara's Story: From Food Guilt to Fueling Strength (Client Spotlight) Oct 30, 2025

In this episode of The Fitness League, Lara opens up about her deeply personal journey from battling food guilt and body image struggles to stepping into a stronger, more empowered version of herself. With the guidance of her coach, Lara shifted her focus from weight loss to fueling for performance, building a healthier relationship with food, and celebrating her body for what it can do — not just how it looks.

She shares how injury setbacks became opportunities for growth, how prehab and mindset work changed her approach to training, and why redefining success beyond the scale was the key to long-term progress. Whether you're in the thick of a mindset reset or just starting your own journey, Lara's story is a powerful reminder that change is possible — and it starts from within.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to Lara's Journey 02:35 Mindset Shift: From Restriction to Nourishment 10:19 Redefining Success: Moving Beyond the Scale 15:04 Overcoming Injury: The Road to Recovery 20:50 Fueling for Performance: A New Perspective 27:30 Advice for Others: Embracing Change and Growth

98. The Challenge Just Got Smarter: Inside Our Newest Fitness League Feature Oct 28, 2025

In this episode of The Fitness League, we're pulling back the curtain on one of the most exciting updates to our app yet: the all-new challenge feature. But this isn't just another 30-day shred or burnout bootcamp. We're redefining what fitness challenges should look like — sustainable, consistent, and rooted in community.

We talk about why most fitness challenges fail, how our approach flips the script, and what makes this new feature a game-changer for real people with real lives. You'll learn how the app now supports daily habits, rewards consistency over intensity, and helps you track meaningful progress — all inside a supportive ecosystem built for longevity.

Whether you're new to fitness or looking for a fresh dose of motivation, this episode will give you a preview of how challenges can be both effective and actually enjoyable. Let's build better habits, together.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 Introduction to Fitness League and New Features 02:54 App Development Journey and Challenges 05:29 The Evolution of Fitness Challenges 11:42 Redefining Challenges for Long-Term Success 18:00 The Misconception of Quick Fixes in Fitness 21:08 The Downside of Short-Term Challenges 23:23 Building Community in Fitness Challenges 27:10 Innovating Sustainable Challenges 29:55 Tracking Progress and Consistency 35:37 The Future of Fitness Challenges

97. You Can't Do It All: How We Actually Choose Our Health Protocols Oct 21, 2025

With all the options out there—strength training, cardio, recovery tools, nutrition strategies, supplements—it's easy to feel overwhelmed trying to "do it all." But the truth is, you don't have to.

In this episode, we're pulling back the curtain on how we prioritize our own health and fitness routines based on real life, current goals, evolving interests, and actual needs—not trends.

We break down:

Why we don't always do what's "optimal"
How we adjust protocols based on seasons of life
How we choose the way we're going to train
What we're saying no to in order to say yes to what matters most
How to build a plan that reflects your priorities

Whether you're deep in a training block, just getting back into a routine, or trying to juggle it all—this episode will help you simplify, focus, and make your fitness serve your life.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

96. Fitness, Family & Fatigue: How to Stay Consistent When Life Is Anything But Oct 16, 2025

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In this real-talk episode, Josh and Joelle unpack what it actually looks like to prioritize health and fitness while raising a family. From sleepless nights and shifting morning routines to the emotional weight of parenting decisions, they explore the messy middle where most parents live — and how to keep showing up anyway.

You'll hear honest strategies for navigating postpartum recovery, choosing sleep over workouts (or not), dealing with stress, and deciding when — and if — you're truly ready for kids.

They also dive into listener questions around sugar-free diets, cardio timing, and how to build a sustainable routine that flexes with your life.

If you've ever felt like you're constantly adjusting, recalibrating, or starting over — this episode is for you.

Because it's not about doing it all. It's about doing what matters — consistently, imperfectly, and in a way that actually fits your life.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Morning Routines and Parenting Challenges 01:57 Relatability in Fitness and Parenting 05:45 Flexibility in Workouts and Parenting 10:59 Managing Weight and Health During Stress 13:02 Navigating Shift Work and Family Life 14:38 Balancing Sleep and Workouts 21:18 Dealing with Sickness and Recovery 27:17 Postpartum Fitness and Pain Management 32:17 Returning to Training After a Break 34:05 The Sugar-Free Debate 40:38 Training Frequency: Three vs. Four Days 42:39 Addressing Neck Tension and Pain 50:35 Managing Soreness After Time Off 53:46 The Decision to Have Children 01:01:49 Cardio Timing and Strength Training

95. Self-Care Isn't Selfish — It's How You Lead Your Family Oct 14, 2025

In this powerful episode, we challenge the modern myth that "good parenting" means self-sacrifice at all costs. Instead, we explore what it really takes to show up strong for your family — starting with how you lead yourself.

From the societal pressure to "do it all" to the quiet burnout no one talks about, we unpack how ignoring your own needs doesn't make you a better parent — it makes it harder to be the present, grounded leader your kids actually need.

We redefine self-care as self-leadership and break down the mindset shifts, personal responsibility, and daily actions that help you parent from a place of strength — not survival.

If you've ever felt guilty for wanting more time, more space, or more growth… this conversation will give you permission to take it — and a plan to model a healthier path for your family.

Because your kids don't need a perfect parent. They need one who's fully alive.

APPLY FOR COACHING:

SDE Method app:

https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q

The Fitness League Waiting List

Macros Guide

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters: 00:00 The Myth of Self-Sacrifice in Parenting 02:36 The Importance of Self-Care for Parents 05:47 Navigating Social Media and Parenting Expectations 08:16 The Ripple Effect of Parental Happiness 11:09 Finding Balance in Parenting and Personal Wellbeing 14:10 The All-or-Nothing Mentality in Parenting 16:47 The Impact of Parental Behavior on Children 19:44 The Role of Mindfulness in Parenting 22:44 Generational Shifts in Parenting Approaches 25:17 Injecting Joy and Connection into Family Life 33:55 The Impact of Environment on Personal Growth 35:02 Taking Responsibility for Change 36:54 The Ripple Effect of Personal Decisions 38:35 Breaking Generational Patterns 41:37 Parenting Approaches: Gentle vs. Tough Love 45:23 Finding Your Parenting Style 48:58 The Role of Personal Responsibility in Growth 51:50 Redefining Self-Care as Self-Leadership 57:53 Pursuing Purpose and Fulfillment 01:02:29 The Importance of Slowing Down 01:06:13 Building the Best Version of Yourself

94. Q+A Day | Training Through Chaos: Shift Work, Pregnancy & Postpartum Recovery Oct 09, 2025

In this episode, we're tackling what it really looks like to stay consistent with your fitness when life isn't playing fair — from night shifts and nausea to postpartum recovery and chasing toddlers.

Whether you're navigating pregnancy, rebuilding after birth, or trying to fit workouts into an unpredictable schedule, this conversation is packed with real-life strategies for training smarter, fueling better, and giving yourself more grace along the way.

We cover everything from shift work nutrition, running form tips for beginners, and the truth about postpartum ab separation — to updates on our app, our community, and how we're helping more busy humans get strong in every season of life.

If you're balancing fitness with real-life chaos, this one's for you.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Navigating Shift Work and Fitness Challenges 08:05 Pregnancy and Nutrition: Managing Expectations 13:30 Postpartum Fitness: Understanding Ab Separation 22:40 Running Tips for Beginners 27:45 App Updates and Community Engagement

93. Wellness Overload: Navigating the Noise of Modern Optimization Oct 07, 2025

In this episode, we pull back the curtain on the ever-growing world of health optimization — and ask the hard question: is all this "wellness" actually working for you, or just overwhelming your nervous system?

From essential oils and scent triggers to light boxes, nature sounds, and cold splashes, we explore the rise of micro-dosing wellness — and what science says about their real impact on stress, focus, and recovery. Then, we zoom out to look at the overlooked power of your physical environment: how your home layout, lack of natural textures, or always-on tech could be draining your energy more than you think.

We also break down the growing movement of analog wellness — printed planners, vinyl, sun exposure, and morning walks — and why unplugging might be the most underrated biohack of all. Finally, we touch on wearables, smart fabrics, and biohacking tech, and where to draw the line between helpful data and harmful distraction.

This episode is a deep breath in a noisy world — and a reminder to reclaim your focus, your space, and your health.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters 00:00 Introduction to the Fitness League 02:33 The Challenge of Optimization 05:39 Sensory Micro Interventions for Wellness 09:13 The Impact of Environment on Health 14:45 The Rise of Analog Wellness 22:30 Biohacking vs. Biology 41:19 Foundational Tools for Health 53:31 The Path to Sustainable Change

92. Q+A Day | Strength Without Size, Postpartum Fueling & Menopause Weight Woes Oct 02, 2025

In today's Q+A episode, we're tackling your most pressing questions on strength, recovery, and navigating big life transitions. From gaining strength without "bulking," to fueling your body after birth, to managing weight through menopause—this one's packed with insight and strategy. We also explore the mental side of the journey, including how journaling can boost self-awareness and resilience.

Whether you're returning from an injury, adjusting to hormonal shifts, or just trying to stay consistent, this episode offers practical tools to support your fitness and mindset through every season of life.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Muscle Gain and Strength 04:06 Understanding Strength vs. Hypertrophy 08:34 The Importance of Journaling 14:42 Navigating Injuries and Recovery 24:09 Postpartum Nutrition and Breastfeeding 33:22 Menopause and Weight Management 38:43 Wrap-Up and Key Takeaways

91. Postpartum Nutrition, Body Image & Breastfeeding: What Most Advice Gets Wrong Sep 30, 2025

In this powerful and honest conversation, Joelle and Alessandra dive deep into the often misunderstood world of postpartum nutrition. From unrealistic expectations around "bouncing back" to the pressure of breastfeeding and navigating body image shifts, they unpack the layered challenges new moms face.

You'll learn why the "eat less, move more" approach doesn't work postpartum, how to support your body with fiber, protein, and adequate calories, and why mental health and self-compassion are non-negotiable. Whether you're in the thick of postpartum or supporting someone who is—this episode offers practical tools, powerful mindset shifts, and a much-needed reality check on what it really means to heal, nourish, and thrive after birth.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Welcome Back to the Girls' Room 02:08 Diving into Postpartum Nutrition 04:24 Breastfeeding and Fat Loss: The Nuances 09:16 The Myths of Breastfeeding and Weight Loss 11:26 Caloric Expenditure and Hunger Postpartum 16:32 Key Nutrients for Postpartum Nutrition 20:32 The Importance of Fiber in Postpartum Health 23:26 Understanding Individual Experiences in Postpartum 24:14 Health vs. Deficit Behaviors Postpartum 27:25 Balancing Self-Care and Motherhood 29:37 Navigating Postpartum Expectations 33:25 Assessing Readiness for Postpartum Fat Loss 36:48 Foundations for Successful Weight Management 38:32 Understanding Body Composition Changes 43:13 Balancing Performance and Recovery 49:11 Exercise and Milk Supply Myths 51:22 Caloric Adjustments After Breastfeeding 54:06 The Importance of Individualized Postpartum Care

90. Q+A Day | GLP-1 Hype, Social Media Health Myths, and Starting Your Running Journey Sep 25, 2025

This Q+A episode tackles some of today's most pressing health trends—from the explosion of GLP-1 weight loss drugs to the ripple effects of social media on health decisions.

We break down the growing obsession with quick fixes and why it's creating a dangerous dependency culture. You'll also hear our thoughts on how to start running (even if you're only going once a week), personal stories from our own health journeys, and what it looks like to prioritize intentional parenting while navigating homeschooling.

If you're overwhelmed by the noise, chasing sustainable change, or just want a fresh take on modern wellness—this one's for you.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 The GLP-1 Controversy 06:42 The Impact of Influencers on Health Choices 13:12 The Role of GLP-1 in Health and Weight Loss 19:25 Future Predictions for GLP-1 Usage 28:33 Running and Injury Prevention 34:00 Optimal Recovery Strategies for Injuries 37:49 Bobcat Encounters and Chicken Losses 39:27 Adjusting Running Programs for Busy Schedules 40:49 Navigating Postpartum Health and Hair Loss 44:21 Progressing Workouts with Limited Equipment 46:23 Returning to Running Postpartum 49:21 The Homeschooling Journey Begins 57:44 Intentional Parenting and Learning Experiences 59:05 Listening to Your Body During Pregnancy

89. The Version of You They Don't See Sep 23, 2025

There's a version of you that no one claps for — but that version is where all the real transformation happens.

In this raw, honest episode, we dive into the internal battles busy adults fight every single day: • Waking up before the world to get a workout in • Skipping comfort food for a long-term goal • Choosing identity over instant gratification • Feeling guilt for taking time away from the family to take care of yourself

This isn't about six-pack abs or hustle culture. This is about who you're becoming when no one is watching.

We're unpacking the silent war behind every habit change, every meal prepped, every early alarm. Because if you're on the path to reclaiming your health — mentally, physically, emotionally — you're not alone.

Whether you're a parent, a professional, or just someone tired of falling off track, this episode will make you feel seen, heard, and fired up to keep going.

You don't need louder applause. You need deeper reasons.

🎧 Tune in to hear:

The top internal struggles holding people back
Why invisible wins matter more than visible ones
How to redefine success around who you're becoming, not just what you look like

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Invisible Victories: The Unseen Struggles of Fitness 02:51 The Reality Check: Are You Really Committed to Your Goals? 05:44 The Myth of Overnight Success: Understanding the Journey 08:35 The Importance of Tracking: Gaining Objectivity in Your Fitness Journey 11:29 Finding Your Why: The Deeper Purpose Behind Fitness Goals 13:58 Social Media vs. Reality: The Perception of Fitness Influencers 16:48 The Internal Battles: Overcoming Self-Doubt and Comparison 21:42 The Alarm Clock Battle: Choosing Discipline Over Comfort 24:11 Family Guilt: Balancing Self-Care and Family Responsibilities 27:51 Body Image Battles: Embracing Body Neutrality 32:36 Food Discipline: Navigating Social Pressures and Personal Choices 41:03 The Power of Small Wins: Building Identity Through Consistency 49:08 The Journey of Change: Embracing the Process of Transformation

88. Faith, Health & the Human Experience: How Spirituality Shapes Us Sep 17, 2025

In this thought-provoking episode of The Fitness League, Joelle, Alessandra, and Josh dive into the deep, often unspoken link between spirituality and health.

They start with a vulnerable, personal conversation about their own spiritual journeys—what shaped their beliefs, how they've evolved, and why this topic matters more now than ever. Then, they shift into the science—breaking down research on how practices like mindfulness, prayer, and community-based faith impact physical and mental health outcomes.

From navigating organized religion and personal convictions, to the influence of social media, modern culture, and parenthood, this episode isn't about giving answers—it's about asking better questions. It's about simplifying what spirituality can look like in real life—and why it could be the missing piece in your pursuit of health.

Whether you're grounded in faith or simply curious, you'll walk away from this episode reminded of one powerful truth: real change starts with you. And when you grow, everyone around you feels it.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Exploring the Intersection of Spirituality and Health 02:47 Personal Journeys: From Skepticism to Curiosity 05:33 The Role of Community and Social Media in Faith 08:10 The Impact of Current Events on Spiritual Exploration 11:14 Finding Faith in Times of Struggle 14:09 The Science Behind Spiritual Practices 16:58 Navigating Personal Beliefs and Skepticism 19:47 The Importance of Simplifying Spiritual Concepts 22:41 Interfaith Perspectives and Parenting 25:24 The Ripple Effect of Personal Growth 28:14 Concluding Thoughts on Spirituality and Health

87. Q+A Day | Getting Your Spouse on Board, Family Fitness, & Finding Motivation That Lasts Sep 11, 2025

In this Q+A episode, we're diving into real-life questions about making fitness a family thing—from how to get your spouse more involved to building consistent routines that work with unpredictable schedules. We explore the challenges of staying active while parenting young kids, the mindset shifts that help families stay on track, and how to find your personal "why" that keeps you showing up when motivation fades. Plus, we break down the role of coaching in holding you accountable and helping you build a lifestyle that actually sticks. Whether you're trying to get your partner into the gym or just survive toddler chaos with some sanity, this one's packed with practical advice and perspective.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Family Fitness Challenges 04:33 Encouraging Spousal Participation in Fitness 09:15 Understanding Motivation and Mental Health 15:35 Lowering Barriers to Entry for Fitness 19:51 Flexibility in Maintaining Routines 29:07 Coaching and Accountability in Fitness 30:34 Mindset Strategies for Healthy Choices 36:27 Innovative Alarm Solutions for Early Risers 38:34 Navigating the Two Under Two Phase 44:09 Establishing Structure and Boundaries in Parenting 46:57 The Importance of Consistency and Realistic Expectations 50:03 Finding Your Workout Groove Postpartum 54:32 Healthy Lunch Ideas for Kids 58:21 Boosting Immunity and Staying Healthy 01:02:52 Discovering Your Personal Why

86. Inside The Fitness League: How We Use the App (and What You'll Get at Version 1 Launch) Sep 09, 2025

In this episode of The Fitness League Podcast, we take you behind the scenes and show you exactly how we're using The Fitness League app right now—and what you'll be able to do when version 1 officially launches. From habit tracking and workout logging to staying consistent as busy parents, we break down how the app is built to help you train smarter, build better routines, and see real progress.

You'll learn how The Fitness League lowers the barriers for beginners, supports advanced athletes, and creates a welcoming community designed to make the world a happier, healthier place—one strong start at a time.

Whether you're looking for accountability, smarter training tools, or a fitness app that actually fits your life, this episode shows you why The Fitness League is different—and why version 1 launch is just the beginning.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to the Fitness League App 01:02 User Excitement and Engagement 03:15 Development Journey and Features Overview 07:28 Target Audience and Inclusivity 09:22 Mission Statement and Core Values 16:13 Community and Collaboration 18:08 Navigating the Fitness App Landscape 19:22 Building Trust and Personalization 20:44 App Features and User Experience 30:36 The Importance of Completing Your Program 31:29 Tracking Progress and Adherence in Training 34:43 Customizing Your Training Experience 39:21 Understanding Trackables and Their Benefits 47:23 Challenges and Community Engagement 54:43 Building Consistency Through Social Connections

85. Q+A Day | Cardio Types, Running Tips & Heart Rate Hacks Sep 04, 2025

In this Q+A episode, we're diving deep into all things cardio and running. From choosing the best cardio modality for your goals, to navigating heart rate training without overcomplicating it, this conversation tackles what actually matters when it comes to building endurance and improving performance.

We also discuss how to manage exercise-induced asthma, the benefits of cardio during pregnancy, and how to get started if you're new to running or just getting back into it. Whether you're deciding between treadmill or outdoor runs, trying to balance strength training with cardio, or wondering how nutrition and warmups factor in, we've got practical, real-world advice.

Plus, we share insights on the mental side of running—and why yes, you absolutely can be a runner, no matter your body type or experience level.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Cardio Modalities 02:31 Choosing the Right Cardio for You 05:19 Understanding Heart Rate Zones 08:29 Exercise-Induced Asthma and Cardio 10:56 Getting Started with Cardio 14:24 Outdoor vs. Treadmill Running 17:28 Cardio During Pregnancy 20:05 Adapting Cardio for Injury Recovery 22:51 Breathing Techniques in Cardio 25:29 Balancing Cardio and Strength Training 28:16 Nutrition and Cardio Performance 31:08 Mental Toughness in Running 33:48 Warmups and Injury Prevention 36:22 Running Goals and Progression 39:08 Stroller Running Tips 41:49 Winter Running Considerations 45:25 Body Types and Running 48:26 Building a Running Community 51:13 Final Thoughts and Encouragement

84. Why You Hate Running — And How to Fix It Sep 02, 2025

If you've ever said "I hate running," this episode is for you.

Today, Josh shares his honest journey from dreading every run to actually enjoying it — and doing it four days a week. What changed? A smarter plan, the right pace, and a mindset shift that made it sustainable.

Then, he sits down with his wife (and seasoned runner) Alessandra to unpack the real beginner mistakes, how to build a running habit that doesn't burn you out, and what most training plans get wrong.

They cover:

Why most people hate running — and how to fix that
The difference pacing makes (and how slow is actually the secret)
How to combine lifting and running without burning out
Walking breaks, heart rate, tracking progress, and more
What makes someone fall in love with running — and stay consistent

Whether you're just starting out or trying to bring back the joy, this episode gives you practical tools, real stories, and expert tips to help you make running work for your life.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 From Hating to Loving Running 13:04 The Journey of a Runner 17:44 Balancing Running and Strength Training 31:26 Balancing Strength and Endurance Training 34:24 The Importance of Periodization in Training 36:43 Recognizing Overtraining and Recovery Needs 37:43 Common Mistakes New Runners Make 39:00 Building a Sustainable Running Habit 43:40 Tracking Progress and Recovery Strategies 45:32 Rapid Fire Tips for Runners 47:58 Key Takeaways and Final Thoughts

83. The Platform of the Future — Welcome to The Fitness League Aug 27, 2025

The wait is over. In this follow-up to our origin story, we're officially pulling the curtain all the way back and unveiling what Project B has been all along: The Fitness League — a fitness platform built for busy humans who want to train smarter, live stronger, and actually enjoy the process.

In this episode, we share how this project came to life after walking away from Fit Coach Pro, and why The Fitness League isn't just an app — it's a movement. A community. A new standard.

We're talking:

The full vision behind The Fitness League
How we're using tech to make fitness personal (and fun)
Why we believe gamifying health can change how people show up
The core values driving everything we build
What to expect as a member of the League

If you've ever felt like fitness apps were built for someone else's life — this one's for you. We didn't just build another app. We built what we wished existed. And it will soon be yours too.

APPLY FOR COACHING:

SDE Method app:

The Fitness League Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 The Birth of the Fitness League 05:47 Transitioning from Fit Coach Pro to a New Vision 10:34 The Evolution of Project B 14:44 Building a Community and Engaging Users 19:26 The Importance of Detail and Team Dynamics 24:07 The Vision for a Happier, Healthier World 28:47 Core Values and Future Directions 33:14 Features and Accessibility of the Fitness League 40:29 Enhancing Fitness Through Technology 42:56 Gamification and User Engagement in Fitness 46:35 Challenges: Building Community and Healthy Habits 50:48 The Vision for Future Community Events 56:28 The Journey of Building the Fitness League

82. From Breakdown to Breakthrough: The Origin of Project B Aug 26, 2025

In this special episode, we're pulling back the curtain and sharing the story you've never heard — how three coaches, a pile of failed plans, and a vision bigger than fitness turned into something we can finally reveal: Project B

Join us as we open up about the messy middle — the early days of coaching, building Fit Coach Pro from scratch, and the tough lessons that forced them to grow as people and as leaders. This isn't just a highlight reel — it's the real story behind the process

You'll hear:

The frustrations that sparked our biggest pivots
Why we walked away from something we built ourselves
The moment the vision clicked — and the team behind it did too

And finally — after a year in the making — we drop the name.

This episode is for anyone building something, chasing more, or wondering if the hard parts are worth it. Spoiler: they are.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to the journey 02:29 Personal Backgrounds and Health Journeys 09:45 Struggles and Resilience in Health 14:12 The Formation of the Team 18:38 The Catfish Incident and Future Plans 18:42 The Genesis of Fit Coach Pro 23:43 The Evolution of Coaching Software 29:18 Lessons Learned from Fit Coach Pro 33:40 The Merger: A New Beginning

81. Q+A Day | Fiber, Fat Loss & Food Quality: What Actually Matters (and What Doesn't) Aug 21, 2025

In this value-packed Q+A episode, we break down what actually moves the needle when it comes to nutrition and fat loss—and what's just noise. From fiber diversity and whole food swaps to postpartum nutrition and whether organic really matters, we're cutting through the confusion to help you focus on what works.

We also talk about budget-friendly nutrition strategies, why protein alone won't make you stronger, and how to track progress beyond the scale. Whether you're navigating life after baby or trying to build a better gut without breaking the bank, this episode delivers actionable advice with a no-pressure approach.

🎯 Topics Covered:

Why protein doesn't build strength—training does
Whole food vs. supplement: fiber edition
Eating healthy on a budget (yes, it's possible)
The truth about organic labels and clean eating
Best ways to track fat loss (hint: it's not just the scale)
Caloric deficits and postpartum nutrition basics
The power of nutrition periodization for real results

For listeners who: ✔️ Want fat loss without fads ✔️ Are navigating postpartum health ✔️ Need simple, practical food strategies ✔️ Want to feel empowered, not overwhelmed

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Fitness and Nutrition 02:35 Fiber Sources: Whole Foods vs. Supplements 05:27 Budget-Friendly Nutrition: Affordable Protein Sources 08:26 The Importance of Fiber in Diet 11:02 Postpartum Nutrition and Body Composition 14:04 Caloric Deficits and Weight Management 16:53 Nutrition Periodization: Balancing Goals 19:26 Tracking Progress: Beyond the Scale 22:20 Final Thoughts and Resources

80. Sleep-Deprived but Still Showing Up: Training Through Parenthood Chaos Aug 19, 2025

Let's be real—parenthood doesn't come with a pause button for your health goals. In this episode, we dive deep into what it actually looks like to stay fit while juggling sleepless nights, toddler tantrums, school drop-offs, and everything in between.

We unpack the tension between grit and grace—when to push and when to pivot—and why the old-school "no excuses" approach to fitness often fails parents entirely. You'll hear personal stories, hard-won lessons, and real strategies to help you move forward without burning out.

Whether you're running on caffeine and chaos or simply trying to make time for yourself again, this one's for you.

Topics We Cover:

How sleep deprivation impacts recovery, cravings, and mood
Training through unpredictable schedules (and why perfection is overrated)
The underrated power of community and accountability
How to make workouts work with your kids (not around them)
Why mindset shifts matter more than motivation

Because fitness doesn't have to wait until life calms down—it should meet you where you are.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Navigating Parenthood and Fitness 02:59 Grit vs. Grace: Finding Balance in Chaos 05:47 The Impact of Sleep on Health and Performance 08:29 The Importance of Routine and Sleep Hygiene 11:32 Understanding Discomfort as a Catalyst for Change 15:05 The Role of Self-Perception in Health 17:57 Breaking Down Barriers to Change 31:39 Navigating Body Image and Self-Acceptance 33:37 Postpartum Challenges and Societal Expectations 35:35 The Cult of Fitness: Community or Exclusivity? 40:58 Finding Time for Fitness as a Parent 45:46 Balancing Workouts with Parenting Responsibilities

79. Grit vs. Grace: The Truth About Balance, Burnout, and Showing Up Anyway Aug 12, 2025

Is it hustle… or is it survival mode?

In today's episode, we unpack what it really means to balance grit and grace in a world that glorifies grind culture. From the chaos of modern schedules to the pressure to do it all, we're cutting through the noise to talk about how flexibility, consistency, and mindset shifts can help you stay in the game without burning out.

We share how our own routines have evolved—especially as parents, business owners, and health professionals—and how you can build sustainable habits that don't require perfection. Plus, we weigh in on the ancestral health debate, shifting your mindset for better outcomes, and the small actions that actually move the needle for long-term health.

Whether you're feeling overwhelmed or just trying to find a rhythm that works, this one's for you.

What You'll Learn:

Why balance doesn't mean 50/50, and what to aim for instead
How to stay consistent when life gets chaotic
The mindset shift that makes health sustainable
Where ancestral health advice falls short in the modern world
Why your version of self-care matters more than any trend

Press play, and let's build a life where health supports your hustle—not drains it.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Grind Culture vs. Getting Things Done 02:53 The Evolution of Podcast Platforms 05:45 Finding Balance in Life and Fitness 11:19 The Concept of Harmony Over Balance 15:19 Flexibility and Discipline in Achieving Goals 20:03 Personal Experiences and Perspectives on Hard Work 23:53 Finding Time for Health Amidst Busy Lives 27:17 Grit and Grace: Balancing Self-Care 30:13 Identifying with Your Future Self 35:14 The Importance of Hard Work in Health 39:19 Modern Health vs. Ancestral Myths 42:40 The Power of Health Awareness

78. Q+A Day | The #1 Habit Behind Our Consistency, Best Protein Picks, & Quick Workout Hacks Aug 07, 2025

What's the one habit that's helped us stay consistent, energized, and strong while juggling parenting, business, and real life? We're answering that in today's Q+A episode — along with two more powerhouse questions you won't want to miss.

We cover:

The mindset and recovery habit that's made the biggest impact on our energy and consistency
Exactly what to do when you're short on time — is it better to do one set of everything or knock out full sets of fewer exercises?
The truth about protein powders: the pros and cons of plant-based vs whey, which feels better for digestion, and how to choose the best one for your body and goals

This episode is packed with real-world, actually usable advice — no fluff, just smart strategy you can put into practice today.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

77. We Judged 20 Fitness Fads So You Don't Have To Aug 05, 2025

From cold plunges to booty bands, 75 Hard to walking pads — the fitness world is flooded with trends claiming to be the next big thing. But are they actually worth your time… or just another fast track to burnout, boredom, or broken knees?

In this episode, we put 20 of the most popular fitness fads on trial. No filters — just real talk, bold opinions, and honest takes on what's actually helpful… and what's total nonsense.

We cover:

The real deal with 12-3-30
Whether HIIT every day is helping or hurting you
Why some trends are all hype and no science
The hidden risks behind influencer workouts
And the one trend we secretly love (but kind of hate ourselves for it)

If you've ever wondered, "Should I be doing that too?" — this one's for you.

Tune in, laugh a little, and walk away knowing which trends are worth your energy… and which belong in the trash.

Because when it comes to your health, clarity beats chaos. Every time.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

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Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Introduction to Fitness Trends 02:30 75 Hard: Mental Toughness or Burnout? 09:00 Walking Pads: Productivity or Distraction? 12:50 Carnivore Diet: Survival Mode or Nonsense? 14:29 High Rep, Lightweight Workouts: Are They Effective? 18:53 10,000 Steps a Day: Myth or Reality? 24:41 Energy Drinks: Boost or Burden? 30:59 Refreshing Mocktails and Hydration Choices 33:01 Caffeine: Energy Blocker or Performance Enhancer? 34:04 Barefoot Training: Trendy or Beneficial? 36:46 Fasted Cardio: Effective or Unnecessary? 42:36 Running Safety and Awareness 45:47 Booty Bands: Effective Tool or Marketing Gimmick? 48:10 HIIT: Efficient Fat Loss or Stress Inducer? 48:39 The Influence of HRV on Workouts 49:26 Pros and Cons of Influencer Workouts 50:40 Cold Plunges and Ice Baths: A Personal Perspective 51:57 Exploring Red Light Therapy 53:54 The Myths of Sweating and Fat Loss 55:17 Ankle Weights: Functional Boost or Risky Business? 55:58 Group Fitness Classes: Community or Chaos? 57:27 The 12-3-30 Treadmill Method: A Trend or Effective Workout? 59:32 Smartwatches and HRV: Helpful Tool or Mental Trap? 01:02:30 Fitness Challenges: Jumpstart or Yo-Yo Effect? 01:05:00 Peloton: Game-Changer or Overpriced Spin Cult?

76. Q+A Day | The Truth About Zone 2, Running Shoes, & Fitness Trends Jul 31, 2025

In this Q&A episode of The Fitness League, we tackle the real questions busy humans are asking—from mastering Zone 2 cardio to managing kindergarten chaos. We break down the truth about heart rate training (and why most people are doing it wrong), how to actually stay in Zone 2 without burning out, and why your footwear might be sabotaging your lifts and runs.

We also dig into: ✅ The misunderstood science behind cumulative fatigue ✅ Cardio alternatives for parents and home-gym lifters ✅ Estimating macros for home-raised meat ✅ The pressure of parenting milestones (like kindergarten) ✅ Social media fitness fads vs. what actually works …and wrap it up with rapid-fire takes on everything from training intensity to time management.

Whether you're a runner, lifter, parent—or all of the above—this episode will help you train smarter, live stronger, and cut through the noise.

🎧 Tune in and get real answers for your real life.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Understanding Zone Two Training 02:50 The Science Behind Heart Rate Monitoring 05:33 Debunking Myths: Zone Two Training 08:24 Injury Management and Recovery 11:10 Choosing the Right Footwear for Running and Lifting 14:48 Cardio Alternatives at Home 17:28 Tracking Macros for Homegrown Meat 20:26 Transitioning to Kindergarten: Tips for Parents 23:10 Finding Balance in Parenting and Work 26:17 Creating Structure for Home and Business 29:01 The Importance of Scheduling and Time Management 29:21 Balancing Work and Family Life 32:47 Navigating Homeschooling and Childcare Decisions 33:39 The Impact of Trends in Fitness and Social Media 39:17 Rapid Fire Q&A: Personal Insights and Preferences

75. Are You Wasting Your Workouts? New Research Reveals the Truth About Training Volume Jul 29, 2025

More sets = more gains? Not so fast. In this episode of The Fitness League, we break down a brand-new meta-analysis that challenges the age-old belief that more training volume always leads to better results.

We'll walk you through what 67 studies revealed about how many sets per muscle group actually lead to optimal hypertrophy and strength—and where doing more can actually backfire.

Whether you're lifting 3x per week or programming for clients, this is the data-driven breakdown you've been waiting for. Learn the sweet spot for per-session volume, the difference between total vs fractional sets, and how to structure your week for max muscle without burning out.

You'll walk away with clear answers to:

How many sets per muscle actually lead to growth?
What's the best training split for strength and recovery?
Are you doing too much in one workout?
Why volume cycling may outperform flat set plans
How to tell if your training is pushing results—or stalling them

Spoiler: Quality > Quantity. And your nervous system will thank you.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Training Volume 02:47 The Science Behind Volume and Hypertrophy 05:42 Understanding Sets: Direct, Fractional, and Total 08:27 Hypertrophy vs. Strength: The Set Debate 11:08 Finding the Sweet Spot in Training Volume 14:18 Efficiency in Training: Avoiding Junk Volume 17:18 Personal Experiences and Misconceptions in Training 20:26 Understanding Strength vs. Hypertrophy 24:39 The Importance of Intensity in Training 27:50 Quality Over Quantity in Workouts 29:28 Real World Application of Training Volume 33:28 Optimal Training Splits for Muscle Groups 36:23 Training Frequency and Adaptation 37:37 Balancing Strength and Cardio 40:10 The Importance of Recovery 44:16 Volume and Individuality in Training 47:59 Psychological Aspects of Training 49:49 Volume Cycling and Programming Strategies 53:29 Final Takeaways and Project Updates

74. Q+A Day | Pregnancy, Postpartum & Performance | What Most Coaches Won't Tell You Jul 24, 2025

In this Q+A episode, we're breaking down the real answers to the questions so many women are Googling at 2 a.m. (and not getting straight answers on). We're covering everything from gestational diabetes to HRV, postpartum recovery, and how your menstrual cycle actually affects your workouts.

Here's the truth: you don't need fear-based advice, shame-loaded commentary, or influencers selling you false promises. You need real science, practical guidance, and coaches who understand your lived experience.

We dive into:

Why gestational diabetes is hormonal, not your fault — and how nutrition plays a powerful role in managing it
How to interpret your heart rate variability and what it actually means for stress, recovery, and performance
The power of incline walking for cardio (spoiler: it counts more than you think)
Why glute training isn't just for the #bootyband crowd — it's critical for posture, strength, and long-term function
Electrolytes, hydration, and how to fuel pre & post workout (especially during pregnancy or postpartum)
How your menstrual cycle shifts your training capacity — and how to stop forcing it when your body says no
The truth about postpartum recovery: why gradual progression beats rushing back into your old routine
And more unfiltered insights about building a strong body through every phase of womanhood

Whether you're pregnant, newly postpartum, deep in your training journey, or just trying to navigate all the changes that come with womanhood — this episode is packed with grounded advice that meets you where you are.

Because your health journey isn't linear — and it definitely isn't one-size-fits-all.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Understanding Gestational Diabetes 02:55 Nutrition Tips for Pregnancy 05:25 Exploring Heart Rate Variability 09:21 Cardio and Incline Walking 11:56 Addressing Lower Back Pain 14:49 Glute Training Essentials 17:36 Cycle Syncing and Exercise 20:13 Navigating Family Food Dynamics 22:15 Setting Boundaries with Food in Shared Living Spaces 28:52 Understanding Electrolyte Timing for Optimal Performance 36:12 Navigating Postpartum Fitness and Recovery 43:30 Embracing the Journey of Change and Growth

73. Why Fitness Shouldn't Be Your Life (But Should Shape It) Jul 22, 2025

Feeling like fitness has taken over your life? You're not alone. In this episode, we're breaking down a mindset shift that changed everything for us: fitness isn't your life—it's how you live your life.

We'll share: ✔️ Why turning health into a full-time job backfires for most busy adults ✔️ How to stop chasing perfection and start using fitness as a tool to enhance your real life ✔️ What training and nutrition look like for us right now as parents, business owners, and normal humans ✔️ How social media's "fitspiration" trap convinces you you're failing—and why that's a lie ✔️ Practical ways to reframe your goals to make progress without burnout

If you're tired of feeling like you're either all-in or failing, this episode will help you simplify your health routine, reclaim your identity, and build fitness into your life without letting it take over.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 The Identity Trap of Fitness 02:36 Personal Journeys: From Obsession to Balance 05:39 Health vs. Aesthetics: A Journey of Healing 08:43 The Role of Desperation in Health Protocols 11:28 Finding Balance in Health and Fitness 13:59 The Extremes of Health: A Cautionary Tale 17:06 Relearning Health: The Path to Recovery 20:26 Coaching: A GPS for Your Health Journey 23:17 The Reality of Fitness Influencers 26:25 Creating Sustainable Health Routines 34:45 Understanding the Purpose of Content Consumption 35:12 Daily Routines: Training and Nutrition Breakdown 38:41 Mindset and Journaling Practices 41:57 Adapting to Life's Challenges: Balancing Family and Fitness 50:47 Creating Non-Negotiables for Success 54:53 Project B: Building a Community and Future Tools

72. Q+A Day | Fat Loss Training Myths, Pregnancy Protein Needs & Creatine Mixing Tips Jul 17, 2025

In this practical and myth-busting Q&A episode, we're answering your most pressing questions about fat loss, pregnancy nutrition, and supplementation. Whether you're just starting your fitness journey, navigating early pregnancy, or dialing in your recovery supplements, this episode has the no-nonsense answers you need.

We cover: ✔️ Does lifting light weights for high reps help you lose fat? We break down the truth about training for fat loss and why old-school advice might be slowing your progress ✔️ How to calculate protein intake during pregnancy—especially when dealing with nausea and low appetite in the first trimester ✔️ Should you mix creatine immediately before drinking it? We explain the science behind creatine stability, solubility, and how to get the most from your daily dose

This episode is packed with actionable strategies to help you train smarter, fuel better, and cut through the fitness industry noise.

APPLY FOR COACHING:

SDE Method app:

Project B Waiting List

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Welcome to the Girls Club 03:00 Nostalgia and Parenting 06:00 Understanding Creatine: Myths and Facts 09:00 Injury Alternatives: Deadlifts and Back Care 12:40 Core Work During Pregnancy 15:39 Adapting Workouts for Injuries 18:48 Project B: A Sneak Peek 19:55 Pregnancy and Nutrition Tracking 20:18 Navigating Pregnancy Nutrition 22:42 Debunking Fitness Myths 25:47 Understanding Postpartum Nutrition 29:13 Injury Recovery and Alternative Workouts 32:40 Postpartum Fat Loss and Milk Supply 38:06 Exploring Peptides and Supplements 40:17 Joint Pain and Postpartum Recovery

71. Next-Level Recovery: 5 Cutting-Edge Protocols to Boost Health & Longevity Jul 15, 2025

Most people are stuck chasing trends that don't work. In this episode, we break down 5 science-backed health optimization protocols that actually move the needle. From sauna and heat shock proteins to red light therapy, hypoxia training (including blood flow restriction), and breathwork — these are the proven 'health extracurriculars' used by top performers to amplify recovery, longevity, and mental clarity.

We'll unpack:

How sauna use triggers cellular repair via heat shock proteins.
Why red light therapy supercharges your mitochondria.
How hypoxia can boost endurance, stem cell production, and metabolic health.
The underestimated power of breathwork for your nervous system.
And a bonus deep dive into hyperbaric oxygen therapy.

Forget gimmicks. These are tools that work.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Project B Waiting List

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Introduction to Health Optimization Extracurriculars 02:02 The Importance of Foundational Health 05:03 Exploring Sauna Therapy 18:49 Diving into Red Light Therapy 23:59 Exploring Red Light Therapy Claims 36:07 Understanding Hypoxia Training and Its Benefits

70. Why You Might Be Aging Faster Than You Think — Even If You're Fit Jul 08, 2025

You train hard. You eat well. You take care of yourself. So why does it sometimes feel like your body is aging faster, not better?

In this episode, we're breaking down two powerful — and often misunderstood — concepts: biological age and your pace of aging. We'll explain what they actually mean, the science behind the metrics that influence them (like HRV, resting heart rate, and sleep), and how they reflect what's really going on inside your body.

Whether you track this data with a wearable like WHOOP or not, the protocols we share today will help you slow down the clock and build a stronger, sharper, more resilient version of yourself — one habit at a time.

You'll learn:

The difference between biological age and pace of aging
What metrics like HRV, RHR, and respiratory rate actually tell you
How your training, sleep, and stress habits shape your aging process
A reset protocol to drop your pace of aging this week
Supplements and lifestyle tools to support long-term longevity

Because aging better doesn't happen by accident — it happens when you show up with intention.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Understanding Biological Age and Aging Pace 02:50 The Role of Wearable Tech in Tracking Aging 06:02 Key Metrics for Assessing Aging 08:31 The Importance of Sleep and Recovery 11:19 Nutrition's Impact on Aging 15:07 Exercise and Its Effects on Biological Age 18:13 Lifestyle Factors Influencing Aging 20:59 Strategies to Lower Biological Age 23:43 The Role of Supplements in Aging 26:28 Final Thoughts on Aging and Longevity

69. Q+A Day | Creatine Powder vs Gummies, Smoothie Plant Power, & Heavy Legs on Slow Runs Jul 03, 2025

In this week's Q+A, we're tackling your wide-ranging questions—from performance nutrition to endurance training quirks. Whether you're trying to elevate your recovery, improve your running, or level up your smoothie game, this episode delivers real answers with zero fluff.

We cover: ✔️ Plant-based smoothie boosters — beyond spirulina and chlorella: what other greens, roots, and functional plants can help you get more nutrient diversity in your day? ✔️ Why your legs feel heavy during slow runs — the science behind why Zone 2 training can feel harder than tempo running, and what to do about it ✔️ Creatine powder vs. gummy — does the form matter? We break down the absorption, quality, and what to watch out for before picking your supplement

This is the episode for anyone wanting smarter strategies in training, recovery, and everyday habits—without getting lost in the noise.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Understanding Body Composition and Weight Loss 02:49 The Role of Liposuction in Fitness 05:47 Choosing Quality Supplements 08:43 The Impact of Music on Workout Motivation 11:13 Tracking Progress: Body Scans and Measurements 15:12 Navigating Fitness During Pregnancy 18:51 Understanding Cardio and Heart Rate Adaptation 21:56 The Importance of Mobility and Pelvic Floor Health 24:38 Encouraging Movement in Loved Ones 26:29 Navigating Pregnancy Fitness Programs 28:41 Power Hours and Coaching Options 31:47 Exploring Fitness Programs and Their Benefits 35:15 Addressing Running Challenges and Gait Issues

68. Habits Don't Die—They Transform: The Truth About Long-Term Success Jul 01, 2025

Most people think they need to break bad habits and build new ones from scratch. But that's not how your brain works. In this episode, we flip that whole narrative on its head.

We're unpacking the truth: habits can't be destroyed—only transformed. And if you've been stuck in the cycle of starting strong and falling off, this is probably why.

Inside this episode, you'll learn:

Why habits are wired into your brain (and how they protect you)
The myth of "breaking" habits—and what to do instead
Our 4-step transformation method for turning bad habits into better ones
How to actually rewire your behavior in a way that sticks

Whether you're trying to stop stress eating, scroll less, or finally stay consistent with your workouts—this episode gives you the tools to make it happen.

Because willpower fades. But systems win.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Transforming Habits for Long-Term Success 02:42 Understanding the Science of Habits 02:43 Building Systems for Better Habits 08:54 The Importance of Starting Early 10:33 Navigating the Comparison Trap 14:57 Making Incremental Changes 16:25 Finding Enjoyment in Exercise 18:22 Short and Efficient Workouts 23:19 The Power of Movie Quotes 23:52 Transforming Bad Habits: The Four-Step Process 24:57 Understanding Habit Loops 26:11 Real-Life Examples of Habit Replacement 27:11 Procrastination as a Tool for Change 28:14 Mindful Eating and Distraction Techniques 31:19 The Importance of Replacement in Habit Change 31:46 Breaking Down the Habit Transformation Framework 34:32 Habit Stacking for Success 36:56 Common Pitfalls in Habit Change 44:47 The Mindset Shift: Embracing Imperfection 47:26 Recap and Action Steps for Habit Transformation

67. Q+A Day | Split Workouts, Staying Fit on Vacation & What the Heck is Naval Pulling? Jun 26, 2025

In this Q+A episode, we're answering your real-life questions around balancing training with a busy life, staying on track while traveling, and navigating fitness trends that have popped up online.

We cover: ✔️ Split workouts — is it okay to break up your training into separate sessions throughout the day? What are the pros, cons, and key things to watch for? ✔️ Cardio and compound lifts — how to structure your workout days when you're limited on time but still want results ✔️ Naval pulling — yes, it's a real thing, and yes, we'll break down what it's about and whether it deserves your attention ✔️ Fitness on vacation — from bringing dumbbells to setting realistic expectations, we share our top tips for staying active without killing the vibe

This episode is perfect for those trying to maintain momentum without letting perfectionism or social pressure get in the way.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters:

00:00 Staying on Track During Vacation 03:00 Workout Splitting: Is It Effective? 05:46 Nutrition and Muscle Fatigue 08:18 Protein Powder Insights 10:57 Wearables and Step Tracking Accuracy 14:40 Body Image and Postpartum Changes 17:27 Homeschooling Perspectives 20:08 Intro Workout Fueling Strategies

66. Family Weekend + Joelle's FIRST Cold Plunge Jun 24, 2025

In this episode of the Fitness League, hosts Josh, Alessandra, and Joelle discuss the transformative experience of cold plunging, the challenges of balancing parenting with personal wellness, and the importance of maintaining in-person community connections. They share personal anecdotes about their experiences with cold plunges, the benefits of tracking recovery through heart rate variability (HRV), and the complexities of navigating social media as entrepreneurs. The conversation emphasizes the significance of communication within family dynamics and the need to prioritize mental health during busy seasons of life.

Takeaways:

Cold plunging can be a transformative experience. The cold is a tool for mental and physical resilience. Maintaining in-person community connections is vital for mental health. Balancing parenting and work requires clear communication. It's important to prioritize self-care and mental health. Social media can be both a tool and a distraction. Tracking recovery metrics like HRV can provide insights into wellness. Seasons of life require different priorities and boundaries. It's okay to say no to social obligations for personal well-being. Creating a supportive network can enhance personal and professional growth.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Chapters

00:00 Introduction to Cold Plunge Challenge 02:46 The Experience of Cold Plunging 05:49 Adrenaline and Cold Plunge Dynamics 08:40 The Aftermath: Energy and Recovery 11:20 Data Insights: HRV and Cold Exposure 14:56 Parenting Insights and Lessons Learned 17:55 Navigating Parenting Challenges 19:09 Family Connections and Nature 23:41 The Importance of Digital Detox 29:18 Balancing Work and Family Life 35:10 Communicating Needs in Parenting 40:55 Reflections on Family Dynamics

65. Q+A Day | Bone Health, Step Goals, Food Tracking After Healing & the Advice That Changed Everything Jun 19, 2025

In this powerful Q&A episode, we dive into some of the most nuanced—and relatable—questions we've received. Whether you're supporting aging clients, navigating motherhood, or rebuilding your relationship with food, this conversation is full of clarity and real-life strategy.

We cover: ✔️ Protein and bone density—is too much protein really bad for your bones as you age? We break down what the science actually says ✔️ The lifestyle and fitness advice that changed our lives—and how you can use it today ✔️ How to realistically get more daily steps in—especially when you're chasing toddlers or juggling work and family ✔️ How to approach macro tracking after healing from disordered eating—ways to lose weight without falling back into obsession ✔️ Beginner tips for starting macros without the overwhelm

Whether you're a coach, a parent, or just trying to do better for your health, this one is packed with both heart and practical help.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps: 00:00 Introduction to Fitness and Daily Movement 02:40 Wearable Technology: Whoop vs. Aura 05:21 Understanding Sleep Metrics and Recovery 08:06 The Importance of Steps and Daily Activity 11:45 Parenting and Physical Activity 14:34 Gym Equipment and Lifting Techniques 16:46 Navigating Barbell Training and Grip Strength 18:28 Balancing Cardio and Strength Training 23:24 Understanding Sleep Challenges During Pregnancy 29:05 Nutrition for Bone Health 31:11 Exploring Fiction and Personal Development Reading 33:36 Storytelling in Personal Development Books 33:41 Navigating Postpartum Fitness 36:34 Mindset and Mental Resilience 41:58 The Power of Mind Over Matter 45:40 Understanding Progressive Overload 49:46 Rebuilding a Healthy Relationship with Food

64. When Burnout Isn't Just Physical: The Mental Health Crash No One Talks About Jun 17, 2025

If you've been feeling numb, foggy, unmotivated, and just not like yourself—this episode is for you.

We're not talking about the kind of tired that a nap or coffee can fix. This is the deep mental exhaustion that builds when you've been running on overdrive for too long. And it's more common than you think.

In this episode, we break down:

The difference between physical fatigue and mental burnout
Why high-achievers crash harder (and don't see it coming)
What's really happening in your brain during burnout
Our 24-hour RESET protocol to calm your nervous system fast
How to rebuild your energy, clarity, and motivation without "hustle hacks"

We're also busting myths about motivation, caffeine, and the toxic productivity traps keeping people stuck in burnout loops.

This one's part science, part strategy—and 100% real talk for anyone who feels like they're trying to function on 1% battery.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Fitness Blueprint for Busy Humans (L5 Method mentioned in episode):

https://www.lvltncoaching.com/free-resources/fitness-blueprint-for-busy-humans

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Understanding Burnout: Mental vs. Physical 02:48 The Challenges of Balancing Work and Family Life 05:54 The Impact of Parenting on Personal Well-being 08:59 Navigating Education Choices for Children 12:02 The Struggles of Outsourcing and Delegation 15:48 Micro and Macro Stressors in Daily Life 18:51 Finding Motivation in Mundane Tasks 23:38 The Pressure of High Achievement 26:33 Understanding Mental Exhaustion 32:09 The Reset Protocol for Recovery 38:01 The Importance of Sunlight and Movement 40:46 Hydration and Electrolyte Balance 42:10 Refreshing Beverage Preferences 44:05 Mindset Reset and Accountability 45:30 Movement and Habits for Well-being 46:34 Nutrition and Eating for Stability 48:19 Understanding Cravings and Nutritional Choices 50:59 Mental Health Awareness and Support 52:03 Myth Busting: Coffee and Energy 55:45 Addressing Burnout and Stress Management 58:33 Setting Boundaries for Work-Life Balance 01:02:35 The L5 Method for Sustainable Health

63. Q+A Day | Picky Eaters, Cholesterol Help & Doing the Hard Stuff When You Don't Feel Like It Jun 12, 2025

In this value-packed Q&A episode, we're answering questions that hit home for so many of you navigating health, parenting, and mindset challenges. Whether you're trying to support a loved one's health or struggling to stay consistent with your own habits—we've got your back.

We cover: ✔️ How to help a family member lower their cholesterol with practical, realistic nutrition swaps (no crash diets here) ✔️ What to do when mindset is holding you back—especially when you don't have time for journaling, meditation, or 5am wake-ups ✔️ How to build discipline when motivation is nowhere to be found—real tools, not just hype ✔️ Healthy eating strategies for kids, especially picky toddlers who seem to eat everything except what's on their dinner plate at home ✔️ How to handle treats from grandparents (without losing your mind or creating food guilt)

This episode is all about meeting you where you are—and giving you real, doable strategies to take the next step forward.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Introduction to Circuit Workouts 02:43 Healthy Eating for Kids 05:24 Balancing Form and Technique in Lifting 11:03 Mindset and Discipline in Fitness 17:26 Managing Cholesterol and Nutrition 22:27 Pregnancy and Strength Training 27:40 Addressing Common Postpartum Issues

62. Why You Keep Starting Over (And How to Finally Break the Cycle) Jun 10, 2025

"I keep starting over. Why can't I just stick with it?"

If that thought hits a little too close to home—you're not alone. In this episode, we're unpacking the real reasons people keep falling off track, and what it actually takes to build consistency that sticks.

We cover: ✔️ The dopamine hit of "Day 1" and why the all-or-nothing mindset keeps you stuck ✔️ How emotional eating and escape habits sabotage your best intentions ✔️ Why identity-based goals are more powerful (and sustainable) than outcome chasing ✔️ The truth about discipline that no influencer is telling you ✔️ Why chasing fads leads to burnout—and how the L5 Method helps you build real, lasting results without starting over again

If you're tired of restarting, this episode will give you the mindset shift and tactical clarity you've been missing.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Introduction to the Fitness League and Episode Overview 05:31 The Evolution of Mindset in Fitness 10:35 Simplifying Habits for Sustainable Change 17:17 Realistic Expectations in Fitness Goals 20:40 The Misconception of Muscle Mass and Fitness Standards 24:50 The Skewed Perception of Fitness 27:59 The Pilates Skinny Talk Era 32:20 The Dangers of Skinny Talk 36:05 Overcomplication in Health and Fitness 41:37 The Role of Identity in Fitness Communities 43:19 The Need for Belonging in Diets 43:51 Identity and Dogmatism in Fitness 45:17 The Impact of Injury on Identity 46:21 Phases of Life and Shifting Identities 47:13 Reestablishing Identity in Fitness 49:44 Understanding Discipline and Motivation 51:18 The Role of Environment in Behavior Change 52:44 Creating Motivation Through Action 54:21 The North Star Concept of Motivation 55:40 Surroundings and Their Influence on Growth

61. Q+A Day | Creatine & Kidney Health, Muscle Growth Frequency, and Training to Failure Jun 05, 2025

In this science-backed Q&A episode, we're clearing up the confusion on some of the most commonly misunderstood training and supplement topics—so you can stop second-guessing and start making progress with confidence.

We cover: ✔️ Creatine and kidney health—what your labs might really mean, and whether high-protein diets and creatine are something to worry about ✔️ Muscle group training frequency—is it better to hit each muscle once, twice, or three times per week for optimal gains? ✔️ Should you lift until failure—or stop when your form breaks? We'll help you strike the right balance for performance and safety

If you've ever felt overwhelmed by conflicting advice, this episode is your dose of clarity. No fluff, no fear tactics—just real, practical insights to help you train smarter and recover better.

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Macros Guide

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Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Introduction to Fitness Challenges Postpartum 03:51 Understanding Progress Metrics 08:11 Daily Steps vs. Designated Walks 10:21 Strength vs. Hypertrophy Training 12:33 Progressive Overload in Training 13:26 Integrating Classes with Strength Training 13:56 Supporting Health Conditions Holistically 16:10 Understanding Exercise Form and Activation 19:16 Using Lifting Belts Effectively 20:36 Managing Hunger Postpartum 24:26 Cooking Adventures and Air Fryer Mishaps 25:27 Pregnancy Aversions and Food Preferences 25:44 Weightlifting Techniques and Form 26:24 Magnesium for Sleep and Breastfeeding 27:46 Trolling the Trolls: Social Media Experiences 28:33 The Tired Mom: Balancing Life and Energy 29:49 Yo-Yo Dieting and Consistency in Fitness 32:16 Muscle Growth: Frequency and Training Strategies 33:10 Creatine: Myths and Best Practices 35:26 Kidney Health and Protein Intake

60. The Sugar Diet: Metabolic Magic or Modern Myth? Jun 03, 2025

Explore the science behind the "Sugar Diet," a low-protein, high-carbohydrate or high-fat dietary regimen. We'll discuss how this approach influences metabolic pathways, its potential benefits for fat loss, and the importance of nutrient quality in achieving optimal health outcomes. All things considered, do we recommend anyone utilize this strategy? Tune in to find out!

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‍

Timestamps:

00:00 Introduction and Birthday Celebrations 02:57 Understanding the Sugar Diet 05:58 The Science Behind Low Protein Diets 09:56 Critique of the Sugar Diet 12:43 Metabolic Health and Individual Responses 15:51 Long-term Implications of the Sugar Diet 18:50 Conclusion and Final Thoughts 23:38 The Impact of Diet on Health 25:38 Understanding mTOR and AMPK 26:33 Taurine and Its Role in Diet 27:28 The Efficiency of Low Protein Diets 29:24 The Nuances of Dietary Strategies 30:17 Target Audience for New Diets 31:42 The Risks of Misleading Headlines 33:30 The Importance of Metabolic Health 34:46 Navigating the Health and Fitness Industry 36:34 Exploring Nutrient-Dense Carbohydrate Sources 38:24 Limitations of Low Protein Diets 40:11 Long-Term Effects of High Sugar Diets 42:25 Key Takeaways and Recommendations

59. Q+A Day | Training Goals in Pregnancy, Sleep vs. Workouts, Hormones & Fat Loss May 29, 2025

In this Q&A episode, we're diving into the real-life questions that come up when life, goals, and physiology all collide. From navigating pregnancy training goals to understanding when your fat loss plateau might be hormonal—or just habit-driven—we're giving you straight answers and practical advice you can use right now.

We cover: ✔️ How to adjust your mindset and training goals during pregnancy to stay strong and supported, not stressed ✔️ When to choose sleep over a workout—and how to make the call without guilt ✔️ How to tell the difference between hormone issues and inconsistent habits when progress stalls ✔️ What to eat post-workout for better recovery, energy, and results (with real food examples!)

Whether you're in a season of change, frustration, or just looking to optimize your routine, this episode will help you move forward with clarity, compassion, and confidence.

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Macros Guide

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FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Welcome to the Fitness League 00:55 Balancing Healthy Eating and Desserts 04:43 The Story of Josh and Joelle's Partnership 13:41 Creatine and Pre-Workout Timing 16:28 Electrolytes During Pregnancy 18:59 Setting Goals During Pregnancy 22:03 Gluten and Gut Health 24:26 Powerlifting Program in the App 25:54 Sleep vs. Workout Prioritization 29:44 Scaling Intensity as Labor Approaches 32:20 Movie Moments and Personal Stories 32:50 Postpartum Health Challenges 36:19 Navigating Illness and Exercise 41:32 Post-Workout Nutrition Tips 44:50 Balancing Workouts with a Busy Life 48:18 Understanding Hormonal Health and PCOS 52:14 Exploring Plyometrics and Fitness Progression

58. Your Brain on Burnout: How Poor Recovery Is Sabotaging Your Mind and Body May 27, 2025

Think you're just tired? Think again. In this episode, we break down how poor recovery—lack of sleep, chronic stress, and nonstop stimulation—is silently wrecking your focus, mood, and motivation. We'll show you how to reverse the damage with simple, science-backed shifts that busy adults can actually implement. Because when your brain recovers, your whole life upgrades.

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Macros Guide

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FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Welcome to the Fitness League 03:23 Survival Mode: Parenting Challenges 08:12 Choosing to Be Tired 11:42 The Grind vs. Rest Debate 15:39 Tired vs. Under-Recovered 19:16 Identifying Under-Recovery 21:51 Lessons from Ultra Marathoners 22:23 Understanding Recovery: Tired vs. Under-Recovered 23:21 The Mindset of Pushing Limits 24:41 The Science of Poor Recovery 26:37 Modern Life and Recovery Challenges 30:30 Daily Recovery Rituals and Techniques 32:01 The Impact of Digital Consumption on Sleep 33:51 Experimenting with Sleep Patterns 37:18 The Role of Supplements in Sleep Quality 41:16 The Importance of Sleep Windows 41:46 Optimizing Sleep Triggers 43:52 Temperature and Sleep Quality 45:49 Understanding Sleep Cycles 50:34 Recovery and Training Efficiency

57. Strength at Every Stage: The Importance of Training For Every Age Group May 22, 2025

Strength training isn't just for athletes or the young—it's one of the most powerful tools for health, confidence, and longevity at every age. In this episode, we break down how to approach training through the key phases of life, from youth and adolescence to adulthood, perimenopause, menopause, and beyond.

You'll learn: ✔️ The unique benefits of strength training in each life stage—from building bone density and confidence in teens to preserving muscle, metabolism, and independence in older adulthood ✔️ How hormonal shifts during perimenopause and menopause affect training—and how lifting can help ✔️ Why strength training is essential for mental health, joint support, and metabolic function across all age groups ✔️ Smart, sustainable strategies to adapt your training to your current phase of life—without burnout or overtraining

Whether you're just getting started, adjusting to a new season, or guiding someone else through theirs, this episode will give you the tools and confidence to stay strong and thrive—no matter your age.

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https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

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FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Introduction to Exercise Across Life Stages 02:11 Young Adulthood: Building Strong Foundations 12:45 Pre and Postnatal Health: Myths and Realities 16:39 Menopause and Aging: Navigating Changes 21:47 The Importance of Strength Training Throughout Life 24:50 Rebuilding Strength: Overcoming Physical Limitations 26:53 The Importance of Muscle Maintenance Across Ages 30:33 Regrets of the Past: The Importance of Early Health Choices 32:11 Navigating Menopause: Hormonal Changes and Strength Training 35:52 Metabolic Health: The Foundation of Longevity 40:11 The Broader Benefits of Exercise Beyond Aesthetics 43:02 Aging Gracefully: The Role of Exercise in Independence 47:20 Community and Lifestyle: Lessons from Blue Zones

56. Q+A Day | HIIT on Rest Days, Returning After Illness, and Breaking Up With a Coach May 15, 2025

This Q+A episode hits on some of the most real and relatable topics in fitness—from managing cardio and recovery, to navigating coaching relationships, to getting back on track after being sick. We're giving you clear, actionable advice to help you stay consistent and protect your mental and physical health along the way.

We cover: ✔️ Whether adding HIIT on "rest" days helps or hurts your progress when following a strength program ✔️ The best way to return to the gym after being sick, including whether to jump back into your program or use a deload approach ✔️ How to professionally and confidently break up with a coach when the relationship isn't serving you or your goals

This episode is packed with straight talk and practical strategies for staying in control of your fitness journey—no matter what life throws at you.

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FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Returning to the Gym After Illness 04:49 Understanding Radon and Home Safety 09:08 Cardio Types for Health and Longevity 12:53 Incorporating HIIT into Your Routine 15:10 Hydration Alternatives and Supplementation 16:39 Project B: Updates and Future Plans 22:30 Navigating Pregnancy Challenges 24:52 Understanding Macro Tracking 26:54 Exploring CBD and Its Benefits 34:59 Meal Planning for Protein Intake 36:48 Post-Injury HIIT Workouts 40:44 Wearable Fitness Trackers: Whoop vs. Aura 45:43 Breaking Up with a Coach 49:52 Navigating Coaching Relationships 53:16 Understanding Warm-Up Protocols 58:33 Pushing Limits: The Importance of Failure 01:02:23 Balancing Strength and Cardio 01:04:19 Adjusting Protein Intake During Weight Loss 01:13:37 Final Thoughts and Community Engagement

55. The Top 5 Things We'd Do Differently If We Started Our Fitness Journey Today May 13, 2025

If we were starting our health and fitness journeys over today, these are the 5 critical lessons we would apply from day one. In this episode, we break down the biggest mistakes we made, what we'd do differently, and how you can skip the trial and error to fast-track your own success.

We cover: ✔️ The importance of tracking your workouts and data—stop wandering through the gym without a plan ✔️ Why spending more time at maintenance calories (instead of constant dieting or bulking) is the real key to sustainable progress ✔️ How to avoid wasting money on unnecessary supplements and which ones are actually worth it ✔️ The power of having a clear vision and purpose behind your fitness goals to stay motivated long-term ✔️ Why daily movement outside of workouts is a game-changer for overall health and fat loss

This is the advice we wish someone gave us at the start. If you're just beginning—or even if you've been at it for a while—this episode will help you avoid common pitfalls and focus on what really matters.

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Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 The Importance of a Clear Vision 02:59 Tracking Progress: The Key to Success 06:03 The Role of Progressive Overload 09:03 Mindset and Training Intensity 12:00 The Impact of Technology on Fitness 14:58 Strength Training as a Foundation 17:59 Conclusion and Key Takeaways 18:12 The Pitfalls of Forever Dieting 19:10 Understanding Maintenance and Reverse Dieting 21:43 The Journey to Recovery from Eating Disorders 25:28 Body Image and the Pursuit of Lean 27:12 The Cycle of Bulking and Cutting 30:22 The Importance of Maintenance Calories 33:49 Overspending on Supplements 37:44 Understanding Personal Purpose and Goals 40:24 The Importance of Purpose and Meaning 42:47 Redefining Goals and Finding Your Why 46:56 Sustaining Motivation Beyond Achievements 49:52 Exercise as a Foundation of Health 51:58 The Role of Movement in Daily Life

54. Q+A Day | Weighted Vests, HIIT Timing, and Hypertrophy vs. Progressive Overload May 08, 2025

In this Q&A episode, we're answering your top questions on training efficiency, performance, and smart muscle-building strategies. Whether you're short on time, looking to optimize your workouts, or trying to understand key training principles, this episode delivers clear, actionable insights without the fluff.

We cover: ✔️ The real benefits of using a weighted vest—for fat loss, endurance, and strength ✔️ When to add HIIT if you're only lifting 3–4 times a week—and whether doing it post-lift is just as effective as separate cardio days ✔️ The difference between progressive overload and hypertrophy—and how both play a role in long-term muscle growth and strength gains

If you're serious about training smart and getting the most out of your time in the gym, this episode will help you level up your approach with confidence.

APPLY FOR COACHING:

SDE Method app:

https://www.lvltncoaching.com/free-resources/calculate-your-macros

Macros Guide

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps: 00:00 The Challenge of Morning Routines 02:56 Finding Sustainable Habits 06:02 Navigating Workout Programs 08:49 Understanding Fat Loss and Muscle Gain 11:55 Transitioning to a New Gym Environment 15:45 Balancing Parenting and Fitness 18:54 Integrating HIIT with Strength Training 21:06 Practical Applications of Science in Fitness 22:37 Understanding HIIT and Zone Training 24:38 Training for Race Day: Balancing Endurance and Speed 25:26 Adapting Training Programs for Individual Needs 26:27 Listening to Your Body: The Importance of Recovery 29:01 Navigating Digestive Health and Nutrition 30:44 Exploring Natural Approaches to Health Issues 35:31 Evaluating the Need for Supplements 42:32 The Role of Weighted Vests in Training 44:59 Maintaining Health During Pregnancy 45:28 Navigating Pregnancy and Nutrition 47:50 Managing Cortisol Levels and Morning Routines 53:08 Discussing Body Image and Food Choices with Children 01:00:12 Embracing Stretch Marks and Body Changes 01:06:22 Fitness and Politics: A Discussion on Controversy

53. HIIT vs. Zone 2: The Truth About Which Cardio Style Builds a Stronger, Healthier Heart May 06, 2025

What if just 10 minutes of cardio could transform your heart health more than an hour on the treadmill? In this episode, we're diving deep into the science and strategy behind HIIT (High-Intensity Interval Training) and Zone 2 training—two of the most powerful (and misunderstood) cardio methods out there.

You'll learn: ✔️ What HIIT and Zone 2 actually are ✔️ The specific benefits of each: VO₂ max gains, fat adaptation, insulin sensitivity, and more ✔️ Real-world protocols you can follow, whether you're short on time or training for longevity ✔️ How to combine both into a sustainable weekly cardio routine ✔️ Metrics that matter: VO₂ max, HRV, resting heart rate, and more

Whether your goal is better endurance, improved recovery, or simply getting the most out of your time, this episode helps you train smarter—not just harder.

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Josh's Instagram:

Timestamps:

00:00 Introduction to Cardio: HIIT vs Zone Two 03:00 Understanding HIIT: Definition and Protocols 05:52 Comparing HIIT and Zone Two: Efficiency and Effectiveness 09:00 The Science Behind VO2 Max and Cardiac Health 12:03 Exercise Snacks: A New Approach to Fitness 15:11 Practical Applications of HIIT for Various Populations 17:50 The Impact of Short Bursts of Exercise on Health 21:40 Conclusion: Finding the Right Balance in Cardio 26:53 The Importance of Explosive Movements for Longevity 27:45 Tracking Heart Rate: Wearables vs. Intuition 29:41 Understanding Intensity: Talk Test and RPE 30:44 Aging and Health: The Importance of Pushing Limits 32:49 HIIT vs. Zone 2: Finding the Right Balance 38:44 Debunking Myths: HIIT and Hormonal Health 45:45 Zone 2 Benefits: Aerobic Base and Mental Clarity 48:41 Navigating Negative Feedback 50:24 Understanding HIIT vs. Zone 2 Training 51:37 Tailoring Workouts to Goals 53:38 Comparative Overview of HIIT and Zone 2 54:57 Personal Preferences in Training 57:34 The Importance of Data in Training 01:01:40 Engaging with the Audience

52. Q+A Day | Stalled Progress, Cardio for Fat Loss, & Morning Routine Habits May 01, 2025

In this Q&A episode, we're answering your real, relatable questions about training, fat loss, and building a routine that actually works in real life. Whether you're stuck using the same weights, figuring out how to structure your mornings, or wondering how to level up your cardio for continued fat loss—this episode is packed with practical, no-fluff guidance.

We cover: ✔️ What to do when you're not progressing with lighter weights in tricep and shoulder movements ✔️ Whether it's important to wake up at the same time daily—even on rest days ✔️ How to add in cardio when you're already walking and strength training but still have fat loss goals

You'll walk away with clear strategies, mindset shifts, and action steps to help you keep making progress, stay consistent, and avoid burnout—no matter where you are in your journey.

APPLY FOR COACHING:

SDE Method app:

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Starting the Journey: Weight Loss and Cardio Introduction 03:06 Cardio Recommendations: Finding the Right Balance 05:51 Strength Training: Progressing with Weights 08:56 Nutrition Nuances: Adjusting Macros for Weight Loss 12:04 Pre-Workout Routines: Fueling for Success 14:58 Amino Acids: Do You Really Need Them? 21:14 Navigating Intuitive Eating and Macro Tracking 26:45 Health and Fitness During Pregnancy 31:06 Returning to Running Postpartum 35:20 Nutrition and Breastfeeding Concerns 38:26 Exercise Recommendations for Prenatal and Postpartum 45:04 Common Fitness Questions and Misconceptions

51. Fat Loss That Actually Lasts: Why You're Stuck (and How to Fix It) Apr 29, 2025

If fat loss was as simple as "eat less, move more," 95% of diets wouldn't fail. Yet here we are — stuck, frustrated, and confused by all the noise. In this episode, we cut through the chaos and give you the real science behind sustainable fat loss strategies that actually work long-term.

We break down: ✔️ Why excessive cardio, crash diets, and over-supplementing set you up for failure ✔️ The 3 pillars of successful fat loss: flexibility over restriction, strength training over endless cardio, and lifestyle integration over obsession ✔️ Why calorie flexibility, muscle mass, and managing stress are critical to lasting results ✔️ A rapid-fire myth-busting round (spoiler: carbs aren't the enemy, and fat burners aren't magic) ✔️ A simple action plan you can start today to finally build momentum without burnout

This episode isn't about quick fixes — it's about giving you the knowledge and tools to create real, lasting change. Fat loss is a skill you can learn, not a game of luck or willpower.

APPLY FOR COACHING:

SDE Method app:

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Understanding Fat Loss Confusion 03:07 The Role of Transparency in Fitness Influencers 06:03 Navigating the Fitness Landscape 08:49 Why Fat Loss Advice Fails 11:52 The Pitfalls of Excessive Cardio 14:50 Crash Diets and Skipping Meals 17:50 Intermittent Fasting Explained 20:05 The One Meal a Day Debate 22:39 Hormone Replacement Therapy and Lifestyle Optimization 24:55 The Importance of Addressing Root Causes 26:22 The Myth of Magic Supplements 28:36 The Three Pillars of Successful Fat Loss 29:34 Understanding Caloric Adaptation 33:27 Caloric Flexibility and Its Benefits 35:44 Strength Training vs. Endless Cardio 40:01 Driving Progressive Overload and Lifestyle Integration 42:52 The Importance of Sleep and Stress Management 47:36 Myth-Busting Common Fat Loss Misconceptions 50:56 Creating a Sustainable Fat Loss Action Plan 54:34 Consistency is Key in Fat Loss

50: Q+A Day | All-Day Snacking, Late-Night Post-Workout Meals, & Bovine Colostrum Apr 24, 2025

In this Q&A episode, we're tackling some of your most relatable and curious health questions—from nutrition habits to trending supplements. If you've ever caught yourself constantly reaching for snacks, wondered if you really need to eat after a late-night workout, or felt unsure about the hype around bovine colostrum, this one's for you.

We break down: ✔️ How to stop all-day snacking with smart strategies that address both physical and emotional hunger ✔️ Whether to eat post-workout if you train before bed—and what kind of meal won't mess with your sleep ✔️ Our take on bovine colostrum—is it worth the hype or just another wellness trend?

With practical tips and evidence-backed insights, this episode helps you make better decisions and feel more in control of your daily health habits.

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https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

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Josh's Instagram:

Timestamps:

00:00 The Colostrum Craze 06:05 Exploring NAD+ Supplements 11:55 Managing Hunger and Mood During Dieting 18:11 Navigating Teenage Nutrition Challenges 27:04 Enticing Breakfast Choices for Teens 28:23 Promotional Codes and App Recommendations 30:54 Alternatives for Injuries and Cold Plunge Benefits 33:39 Post-Workout Nutrition Timing and Considerations 37:46 Understanding HRV and Its Implications

49. The Science of Improving Energy: Proven Protocols to Boost Focus, Mood, and Performance Apr 22, 2025

Feeling drained no matter how much coffee you drink? You're not broken—you just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine.

We dive into: ✔️ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar) ✔️ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally ✔️ Quick wins you can apply today to start training your body for more consistent, sustainable energy

This isn't another "drink more water and sleep more" episode—it's real, research-backed tactics that you can implement immediately to change the way you feel and perform.

APPLY FOR COACHING:

SDE Method app:

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FREE TOOLS to start your health and fitness journey:

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https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Unlocking All-Day Energy: The Journey Begins 04:07 The Challenge of Morning Routines 07:20 Choosing the Hard Path for Greater Rewards 10:06 Understanding Energy: The Science Behind It 13:55 The Role of Mitochondria in Energy Production 16:48 Circadian Rhythms and Their Impact on Energy 20:01 Neurotransmitters: The Brain's Energy Regulators 22:56 Glucose Management for Sustainable Energy 25:52 The Importance of Lifestyle Choices in Energy Levels 27:09 Reflections on Past Drinking Habits 28:23 Energy Optimization Strategies: Light Exposure Timing 32:53 Establishing Morning Routines for Consistency 38:10 The Importance of Scheduling and Planning 45:25 Caffeine Intake Optimization for Energy 51:03 Blood Sugar Stabilization for Better Energy Levels 51:46 The Impact of Breakfast on Energy Levels 54:02 Microdosing Movement: Short Bursts of Exercise 01:01:25 The Benefits of Cold Exposure 01:06:46 Breath Work for Energy Control 01:10:14 Creating Sustainable Habits for Health

48. Q+A Day | Breakfast Myths, Fit Without Strength, & Home Gym Glow-Ups Apr 17, 2025

In this Q&A episode, we're digging into some of your most asked—and misunderstood—health and fitness questions. From breakfast myths to training structure and home gym aesthetics, we're giving you straight answers with zero fluff.

We cover: ✔️ Is skipping breakfast really bad for your metabolism, or is that outdated advice? ✔️ Do you need a structured training plan for long-term progress and longevity, or is a mix of workouts enough? ✔️ Easy ways to upgrade your home gym to make it a space you actually want to spend time in—plus equipment must-haves and vibe boosters like mirrors, lighting, and sound.

Whether you're trying to optimize your routine, help a friend level up, or just love a good aesthetic gym setup, this episode delivers real talk and practical tips to help you build a lifestyle you actually enjoy.

APPLY FOR COACHING:

SDE Method app:

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 The Breakfast Debate: To Eat or Not to Eat? 05:19 Training Strategies with Limited Equipment 10:16 Adapting Workouts for Injury Management 12:37 The Importance of Structured Fitness Plans 16:54 Rethinking BMI as a Health Metric 20:11 Creating an Inviting Home Gym Environment 25:10 Navigating Late-Night Eating Habits 26:40 The Impact of Social Media on Dieting Trends 27:41 Understanding Rep Ranges in Hypertrophy Training 30:14 The Importance of Timing in Macro Consumption 31:40 Unilateral vs. Bilateral Exercises 34:41 Incorporating Plyometrics Safely 37:29 Handling Holiday Eating with Mindfulness 40:33 Adjusting Nutrition During Weaning 42:05 Community Engagement and Feedback

47. Fitness Goals vs. Spouse Time: The Struggle No One Talks About Apr 15, 2025

Trying to crush your health and fitness goals and stay connected with your spouse? It's not always easy—but it is possible. In this episode, we're diving into the real-life challenges of balancing workouts, meal prep, and personal routines with quality time, communication, and connection in your relationship.

We'll share personal stories, mindset shifts, and practical strategies to help you: ✔️ Align your health goals without sacrificing your relationship ✔️ Communicate and compromise with your partner when routines differ ✔️ Create shared habits or carve out guilt-free "me time" that supports both your goals and your marriage

Plus, what to do when your partner doesn't support your goals.

Whether you and your spouse are on totally different pages, or trying to level up together, this episode will help you find balance without burning out.

APPLY FOR COACHING:

SDE Method app:

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

Timestamps:

00:00 Navigating Parallel Lives: The Struggle of Balance 02:56 Communication: The Key to Connection 05:58 The Impact of Parenthood on Relationships 08:47 Finding Common Ground: Fitness and Family 11:51 The Importance of Self-Care 15:01 Transitioning to Parenthood: Lessons Learned 17:57 Reframing Fitness: A Shared Journey 21:13 Overcoming Resentment: Building a Supportive Partnership 24:05 Creating a Team Dynamic: Balancing Workouts and Family Time 28:24 Maximizing Quality Time Together 29:46 The Importance of Communication in Relationships 30:43 Navigating Difficult Conversations 32:34 Understanding Each Other's Needs 36:08 Blending Communication Styles 38:34 Supporting Each Other's Fitness Goals 40:11 The Impact of Personal Growth on Relationships 43:33 Creating Daily Connection Rituals 46:43 Small Steps for Big Changes

46. Q+A Day | New Baby Life, Favorite Running Fuel, & Office Snack Struggles Apr 10, 2025

In this Q&A episode, we're answering your real-life questions about navigating health and wellness through some of life's busiest (and trickiest) seasons. We dive into:

✔️ Adapting to life with a new baby—how to manage routines, expectations, and self-care during the newborn phase ✔️ Our favorite running fuel—what to eat before, during, and after runs to stay energized and recover faster ✔️ How to avoid the endless office snack temptations—simple mindset shifts and practical strategies to stay on track without feeling deprived

Whether you're in the thick of new parenthood, training for a race, or just trying to survive the 3 p.m. snack attack at work, this episode is packed with relatable insights and actionable tips to help you stay consistent and feel your best.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

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45. Combating Childhood Obesity: Strategies for Enhancing Children's Physical, Mental, and Emotional Well-being Apr 08, 2025

Childhood obesity is on the rise—and it's not just about weight. It's about energy, confidence, focus, and long-term health. In this episode, we're having a real, compassionate conversation about the root causes of childhood obesity and what we can actually do to reverse the trend.

We dive into the physical, mental, and emotional toll that poor health has on kids today, the systemic and environmental challenges families face, and how to take a proactive approach without shame, fear, or guilt. You'll hear practical, realistic strategies to help your kids (and your whole family) build better habits—from movement and nutrition to mindset and emotional resilience.

We're not here to point fingers—we're here to lead with solutions. Because our kids deserve better, and it starts with small steps that lead to big change.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

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44. Master Your Mindset: Why Mental Resilience Is the Missing Link in Your Health Journey Apr 01, 2025

Everyone deals with stress—but how you respond to it? That's what separates success from self-sabotage. In this episode, we dive deep into the power of mindset and mental resilience, and why it's one of the most overlooked (yet most important) factors in reaching your health and fitness goals.

We break down why mindset is a core pillar of the L5 Method, how it impacts daily decision-making, and why so many people struggle with adherence and consistency simply because they're skipping the inner work. Plus, we share real-life strategies to help you build a stronger, more grounded mindset—including tools like journaling, gratitude, mindfulness, meditation, cold exposure, and more.

Whether you're trying to stick to your morning routine or bounce back from a rough day, this episode gives you the foundation to create mental strength that supports long-term results.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

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43. Q+A Day | Cardio Timing, Enjoyable Meals, & Nervous System Regulation Mar 28, 2025

In this Q&A episode, we're answering your questions around training, nutrition, and nervous system support—because feeling good isn't just about hitting the gym. It's about creating a lifestyle that actually works for you.

We dive into: ✔️ When to add in cardio for fat loss, performance, or overall health ✔️ How to make meals enjoyable again without ditching your goals ✔️ Tips for regulating your nervous system to manage stress, improve recovery, and feel more grounded day to day

Whether you're trying to fine-tune your workout plan, break out of a food rut, or bring more balance into your routine, this episode brings you real talk, practical strategies, and actionable tools you can use right away.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

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42. Why 'Eat Less, Move More' Misses the Mark: A Deeper Dive into Health and Fitness Mar 25, 2025

"Eat less, move more." Sounds simple, right? But if you've ever struggled with your health or weight, you know it's far from that easy. In this episode, we're unpacking why this oversimplified advice not only misses the mark—but can actually do more harm than good.

We dive into the real, evidence-based reasons why weight management is more complex than a basic calorie equation. From metabolic adaptations and hormonal imbalances to the psychological impact of restriction and the role of social and environmental factors, we're breaking down what really affects your health.

You'll also hear how we coach clients toward sustainable results with a more personalized, compassionate approach that considers nutrition quality, joyful movement, mental health, and mindset—not just willpower.

If you're tired of cookie-cutter advice and ready for real strategies that support lasting change, this episode is for you.

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41. Q+A Day | Kids & Sugar, Cold Plunge Timing, and TRT vs. GLP-1 for Weight Loss Mar 21, 2025

In this Q&A episode, we're diving into your top health and wellness questions with no-nonsense answers and practical takeaways! We'll tackle:

✔️ How to let kids enjoy sweets in moderation (and how to explain balance without guilt or restriction) ✔️ The best time to cold plunge for optimal recovery, fat loss, and performance benefits ✔️ TRT vs. GLP-1 for weight loss—which one is right for you, and how do they really compare?

From parenting and nutrition to recovery hacks and weight management strategies, this episode is packed with evidence-based insights and real talk to help you make informed decisions for yourself and your family.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

Join the Facebook Community:

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Joelle's Instagram:

Josh's Instagram:

40. Optimizing Your Training: Workout Splits, Training Frequency & Advanced Techniques Mar 18, 2025

Want to train smarter and maximize your results? In this episode, we're breaking down optimal workout splits, ideal training frequency, and advanced training techniques to help you build muscle, improve endurance, and get the most out of your workouts.

We'll cover: ✔️ How many days per week you should train based on your goals ✔️ The best workout splits for muscle growth, fat loss, and performance ✔️ Advanced training techniques like drop sets, rest-pause sets, blood flow restriction (BFR), and more!

Whether you're a beginner looking for structure or an experienced lifter ready to take your workouts to the next level, this episode will give you practical, science-backed strategies to train more effectively and see real progress.

The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

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Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

39. Q+A Day | Staying Afloat in Tough Times, Extending Training Blocks & The Carnivore Diet Mar 14, 2025

Life can get overwhelming, but how do you keep your health, mindset, and training on track when things get tough? In this Q&A episode, we're answering your top questions, including:

✔️ How to keep your head above water when life throws challenges your way ✔️ How long to extend training blocks for optimal progress and recovery ✔️ Our take on the carnivore diet—is it worth trying or just another extreme trend?

This episode is packed with no-BS insights, practical strategies, and real talk to help you stay consistent, adjust your training intelligently, and make informed decisions about your nutrition and mental resilience. Whether you're struggling with motivation, fine-tuning your workouts, or curious about the latest diet trends, we've got you covered!

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Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

38. Health Isn't Just A Choice: The Hidden Forces Shaping Your Well-Being Mar 11, 2025

Your health isn't just about diet and exercise—it's also influenced by socioeconomic factors like income, education, access to healthcare, and even where you live. In this episode, we take a deep dive into how socioeconomic status (SES) impacts health outcomes and, more importantly, how to overcome these barriers to build a healthier, more resilient life.

We'll discuss: ✔️ How financial stress, food accessibility, and healthcare disparities affect long-term health ✔️ The impact of education and environment on wellness habits ✔️ Strategies to prioritize health when resources are limited

Wellness shouldn't be a luxury. Whether you're navigating challenges yourself or looking to be part of the solution, this episode will give you the tools and insights to take control of your health, no matter your circumstances.

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Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

37. Q+A Day | Family Caregivers, Fertility Struggles & Vaccine Schedules Mar 07, 2025

Parenting and health decisions can be complicated—especially when navigating different opinions, unexpected challenges, and overwhelming information. In this Q&A episode, we're tackling your biggest questions, including:

✔️ Navigating parenting strategies when family caregivers (like grandparents) have different approaches ✔️ Tips for trying to conceive when the journey is taking longer than expected ✔️ Our take on vaccine schedules and making informed health decisions for your family

We break it all down to help you make confident choices for your health, your family, and your future. Whether you're dealing with family dynamics, fertility frustrations, or big health decisions, this episode is packed with practical guidance and support.

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https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

36. Wes' Birth Story + Tips for Early Postpartum Mar 04, 2025

In this episode, we share Wes' birth story and all the craziness leading up to it! We also discuss the transition to having more kids, and how to pace yourself as you begin the postpartum journey.

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https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

35. Q+A Day | HRV, Morning Light & Gut Health- Optimizing Your Body From The Inside Out Feb 28, 2025

What does your Heart Rate Variability (HRV) really tell you about your health? How does morning light exposure impact your circadian rhythm and sleep? And why should you care about plant diversity for gut health? We're answering all these questions and more in this science-backed Q&A episode!

Tune in as we break down: ✔️ How to interpret HRV and use it to optimize recovery and performance ✔️ Why getting natural sunlight in the morning can improve sleep, energy, and metabolism ✔️ The role of plant diversity in gut microbiome health and digestion ✔️ Simple, actionable strategies to improve your daily routine for better overall wellness

If you're looking to fine-tune your health with evidence-based strategies, this episode is packed with practical insights to help you maximize your recovery, sleep, and gut health without overcomplicating things.

The Ebook:

Join the Facebook Community:

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Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

34. Addressing the Root Causes of Autoimmune, Gut + Hormone Issues with Coach Courtney Thomas Feb 25, 2025

Today's guest is LVLTN Coach Courtney Thomas. She's a certified nutrition and fitness coach with a passion for helping women address the root causes of autoimmune hormone and gut issues. After transforming her own hormonal health, Courtney now empowers others to navigate the misinformation around nutrition and women's health, teaching them to fuel their bodies, feel amazing, and embrace balance in food and fitness.

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https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

33. Q+A Day | Optimizing Short Cardio Sessions, Do Macros Matter for Body Composition, & Fasting Feb 21, 2025

How can you incorporate short cardio sessions effectively without overdoing it? Do you really need specific macronutrient guidelines to improve body composition, or can you just focus on overall intake? And what's the deal with fasting—is it a legit tool for health and fat loss, or just another overhyped trend?

In this Q&A episode, we're breaking down these topics with science-backed insights to help you train smarter, fuel your body properly, and make informed decisions about your nutrition. Whether you're looking to fine-tune your workout routine, understand the role of macros, or see if fasting fits your lifestyle, we've got the answers you need.

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Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

32. 70% Rise in Supplement-Induced Liver Problems? Here's What You Should Know Feb 18, 2025

In this episode, we dive deep into the hidden dangers of dietary supplements—specifically, the alarming rise in liver damage linked to popular health and fitness products. With 20% of drug-induced liver injuries now tied to supplements (a 70% increase from 1994), it's crucial to know which ones pose the biggest risks.

We'll uncover the five worst offenders, including bodybuilding, weight loss, and detox supplements, and break down the common themes behind supplement-induced liver injury. Then, we'll shift gears and discuss the top five safest and most effective supplements backed by science—covering benefits, potential risks, and how to choose high-quality products.

If you take supplements or are thinking about adding them to your routine, this episode is a must-listen. Learn how to protect your health, avoid misleading marketing claims, and make informed choices about what you put into your body.

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https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

31. Q+A Day | Natural Alternatives to GLP-1, Cutting vs. Bulking vs. Maintenance, & Creatine Benefits Feb 14, 2025

Can you get GLP-1-like benefits naturally? Should you be in a cutting, bulking, or maintenance phase for your goals? And what's the real deal with creatine—does it only help with muscle growth, or are there other benefits (and side effects) to know about?

In this Q&A episode, we're tackling these key questions and more, breaking down the science behind metabolism, body composition strategies, and supplementation. Whether you're curious about optimizing your nutrition, fine-tuning your fitness phase, or deciding if creatine is right for you, we've got the answers to help you make informed decisions.

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Joelle's Instagram:

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https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

30. Weed, Booze, and Your Body | The Real Effects Feb 11, 2025

Think a little weed and a few drinks won't mess with your health? Think again. In this episode of The Fitness League, we're breaking down exactly how alcohol and marijuana are wrecking your fitness, sleep, recovery, and even your sex life.

We're talking:

How alcohol slashes muscle growth by 37% and kills your gains Why weed and booze make you crave ALL the junk food How your 'relaxing nightcap' is actually ruining your sleep and energy The surprising way these habits impact your relationships, hormones, and even your long-term mental health

No scare tactics, just science with a side of tough love (and a few laughs). If you care about your health, fitness, and feeling your best, this is an episode you can't afford to skip.

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Joelle's Instagram:

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https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

29. Q+A Day |Bodybuilding vs. CrossFit for Fat Loss, Online Healthcare, Longevity Supplements + More! Feb 07, 2025

Which is better for fat loss—bodybuilding-style programming or CrossFit? Are online proactive healthcare practitioners legit? And weighing the pros and cons of longevity supplements like NAD+. In this Q&A episode, we're diving into these hot topics and more, and giving you the answers to help you navigate fitness, health, and training decisions with confidence.

We'll break down the science, debunk common myths, and give you practical insights to help you train smarter, stay healthy, and optimize your results. Whether you're fine-tuning your workout program, questioning the credibility of online healthcare, or debating which training tools are most effective, this episode has something for you!

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https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

28. The Most Common Struggles Women Face With Weight Loss featuring LVLTN Coach John Noel Feb 04, 2025

Weight loss isn't just about eating less and moving more—especially for women. Several lifestyle factors all play a huge role in making the process more complex than it seems. In this episode, we're breaking down the most common weight loss struggles women face, and providing the most effective, science-backed strategies to overcome them.

Whether you've been dieting without results, struggling with cravings, or feeling frustrated by slow progress, this episode will give you the tools you need to break through barriers and reach your goals without extreme restrictions. It's time to work smarter, not harder, and finally see sustainable success.

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https://www.instagram.com/coachjohnnoel?igsh=MW9hcGhzcXBqendveQ==

John's Instagram:

27. Q+A Day | Different Routines in Relationships, Pregnancy Protein, Adjusting Calories + More! Jan 31, 2025

Balancing life, nutrition, and relationships can get complicated—especially when routines, goals, and priorities don't always align. In this Q&A episode, we're tackling your biggest questions, including how to navigate life when your partner has a completely different routine, how to get enough protein during pregnancy, and how often you should be adjusting your calories for progress.

We break down practical strategies for making health and fitness work in real life, whether you're juggling different schedules, optimizing nutrition, or fine-tuning your goals. Tune in for expert insights, actionable advice, and no-BS answers to help you stay on track!

The Ebook:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

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Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

26. The Top Predictors of Health: Unlocking the True Power of the L5 Method for Life-Changing Results Jan 28, 2025

What if the biggest predictors of your health and longevity were completely within your control? In this episode, we unlock the true power of the L5 Method, breaking down the science behind life-changing habits that reduce your risk of premature death by 50-70%, boost memory by 40%, and cut your risk of chronic diseases like diabetes by 29%. We'll explore how small, intentional changes in nutrition, movement, resistance training, sleep, and mindfulness can deliver massive results for your health, performance, and happiness. Whether you're a busy professional, a parent, or someone looking to level up, this episode will give you actionable insights to transform your life.

Don't miss this deep dive into the most impactful strategies to reclaim your health and unlock your fullest potential!

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25. Q+A Day | Breastfeeding Nutrition, Maintaining Endurance Post-Race, And Some More "Get To Know Us" Questions! Jan 24, 2025

In this fun and informative Q&A episode, we're tackling a mix of your nutrition, fitness, and personal questions! Wondering how to fuel your body while breastfeeding? Looking for tips to maintain endurance after completing a race? Curious about who we are beyond the mic? We've got all that—and more!

From practical advice on balancing health goals to answering some "get to know us" questions, this episode is packed with tips, insights, and a personal touch to help you stay inspired and connected. Tune in for real talk and actionable answers!

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24. From Health Struggles to Healing: Transitioning from Conventional Medicine to Holistic Wellness Jan 21, 2025

When health struggles leave Josh and Joelle searching for answers in their respective journeys, the road to healing can took them in an unexpected direction. In this episode, we explore what it's like to transition from conventional medicine to the holistic wellness space, sharing personal stories of growth, resilience, and empowerment along the way.

We discuss the challenges of navigating traditional healthcare systems, the mindset shifts needed to embrace holistic approaches, and the transformative power of taking an active role in your healing journey. Whether you're dealing with chronic conditions, seeking alternative therapies, or looking for a more balanced path to wellness, this episode is your guide to finding growth and hope in the healing process.

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23. Q+A Day | Adjusting Your Macros For Fat Loss, Protein for Picky Eaters, Meal Timing + More! Jan 17, 2025

Struggling with how to adjust your macros for fat loss? Wondering how to hit your protein goals if you're a picky eater? Curious about meal timing and its impact on your progress? In this Q&A episode, we're tackling these common nutrition questions and more with practical, no-BS advice to help you stay on track with your goals.

Whether you're fine-tuning your macros, figuring out how to prioritize protein, or optimizing your meals for energy and recovery, this episode is packed with actionable tips for anyone looking to improve their nutrition without overcomplicating it.

Join the Facebook Community:

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22. Postpartum Unfiltered: Raw, Real + Actionable Takeaways To Feel Less Alone in the Postpartum Phase Jan 14, 2025

Alessandra and Joelle are giving you all the female energy this week with a girl chat about alllll things postpartum. Tune in to hear about their personal experiences, how they navigated the common fears and struggles + take away some actionable tips of course too.

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21. Q+A Day | Ice Bath Tips, Cardio vs. Lifting Balance, and Our Favorite Self-Improvement Books Jan 10, 2025

In this Q&A episode, we're diving into your most-asked questions! Curious about how to get started with ice baths or make the most of your cold plunge routine? Wondering how many days you should dedicate to cardio and lifting for optimal results? Looking for inspiration to level up your mindset and habits? We've got you covered with our favorite self-improvement books and actionable advice to help you crush your goals.

Tune in for tips, tricks, and honest insights on everything from recovery hacks to workout programming and personal growth recommendations. Whether you're new to fitness or looking to optimize your routine, this episode is packed with practical advice to take your health and mindset to the next level.

Join the Facebook Community:

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20. Trolling the Internet: Ridiculous Trends, Wild Comments, and What Actually Improves Your Health Jan 07, 2025

The internet is a wild place, and in this episode, we're diving into some of the most ridiculous health-related comments and trends making the rounds online. From outrage over potential alcohol warning labels while seed oils remain legal (gasp), to people labeling healthy habits like 5 a.m. workouts as "extreme," we're here to unpack the madness with you.

We'll explore why personal accountability is often replaced with blame, how these trends are impacting mental and physical health, and what you should actually focus on to improve your well-being. If you're tired of internet trolls and looking for actionable, balanced advice, this episode is your antidote to the chaos.

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19. Not Your Average New Year's Resolution | Setting SMARTER Goals! Jan 03, 2025

Ready to make 2025 the year your resolutions actually stick? In this episode, we're diving into how to set SMART goals (with a twist). Traditionally, SMART has stood for Specific, Measurable, Achievable, Relevant, and Time-bound. But our friend, Kasey Jo Orvidas, Ph.D. teaches an interesting twist that we'll explore. Whether you're focused on fitness, career, personal growth, or relationships, this framework will help you create a clear roadmap to success.

We'll break down how to craft resolutions you can stick to, avoid common pitfalls, and build the momentum you need to make this your best year yet. If you're ready to stop wishing and start achieving, this episode is your ultimate guide to success in 2025!

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18. CrossFit, Life Transitions + Mindful Eating with Coach Ciana Revak Dec 27, 2024

Coach Ciana joins Alessandra on the podcast this week discussing all things transitions- from big life transitions like entering motherhood, to navigating the switch from CrossFit to various styles of training. Learn more about Ciana + some common client struggles she's helped our people with!

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17. Sleep: Your Secret Weapon for Health and Performance Dec 23, 2024

In this episode, we dive deep into the science of sleep and its transformative power over your health, performance, and mindset. From unlocking muscle growth and recovery to mastering stress and decision-making, sleep isn't just rest—it's your body's ultimate secret weapon. We'll break down how sleep impacts your hormones, like cortisol and testosterone, why deep sleep is critical for recovery, and how tracking metrics like HRV and RHR can supercharge your wellness. Plus, we explore the surprising ways sleep deprivation can sabotage your nutrition choices and emotional resilience. Whether you're a high performer or just trying to feel human again, this episode is packed with actionable insights to help you optimize your sleep for peak results.

Get ready to snooze smarter and live better—because sleep is the MVP you didn't realize just how much you needed. Don't miss it!

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16. Q & A Day | Training Programs, Macros in Pregnancy, Christmas Dinner & More! Dec 20, 2024

In this Q & A episode, we're tackling a variety of your fitness, nutrition, and lifestyle questions! Should you switch to the MOVE program and strength train three days a week, adding cardio on non-lifting days? What's on the menu for Christmas dinner? What are the pros and cons of tracking macros throughout pregnancy? And are adjustable dumbbells really worth it?

We dive into these topics (and more!) with practical insights, no-nonsense advice, and tips to help you make the best decisions for your goals and lifestyle. Whether you're planning your training split, navigating pregnancy nutrition, or just curious about our holiday favorites, this episode has something for everyone!

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15. Master of Routine | The Real Reason You Aren't Progressing Dec 17, 2024

Struggling to keep your routines on track? You're not alone. In this episode, we get real about the challenges of sticking to routines as busy parents and business owners, sharing our personal struggles and what we've learned along the way. We dive into our must-do habits, how we recognize when things are slipping, and the small adjustments that help us refocus and stay consistent.

The truth is, transformations don't come from massive lifestyle overhauls that fizzle out in a week—they come from tiny, sustainable habits that you can maintain over time. If you're ready to take control of your day, build a routine that works for your life, and turn small wins into lasting results, this episode is for you.

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14. Q+A Day | Is Sugar Actually Addictive? How to Get Faster At Running? Does Caffeine Raise Cortisol? Dec 13, 2024

In this Q&A episode, we're answering your top questions about training + nutrition myths and misconceptions. From training around injury, sugar addiction and running faster...we dive into the facts to help you make informed decisions about your health.

Get ready for straightforward, no-BS answers to your nutrition dilemmas, plus tips to help you navigate a healthier diet without overthinking it. Whether you're curious about sugar being "addictive", getting faster at running, and the real deal with cortisol, this episode is packed with actionable advice and expert insights!

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13. Generational Health: The Missing Legacy No One Talks About Dec 10, 2024

In this episode, we tackle an often-overlooked but critical legacy: generational health. While many of us focus on passing down wealth or breaking cycles of trauma, few consider how to create a family culture centered around physical, mental, and emotional well-being.

Join us as we explore why generational health is the missing piece in conversations about legacy. We'll share actionable strategies for passing down healthy habits, fostering a positive mindset, and prioritizing nutrition, movement, and training for yourself and your family.

Discover how small changes today can shape a healthier, happier future for generations to come. Whether you're a parent, a caregiver, or someone passionate about building a lasting legacy, this episode is packed with tips to transform the way you think about health.

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12. Q+A Day | Low-Fat Myths, Added Sugars, and Nutrition FAQs Answered! Dec 06, 2024

Are low-fat alternatives really better for you? What's the real story behind added sugars? In this Q&A episode, we're answering your top questions about nutrition myths and misconceptions. From decoding food labels to understanding what truly matters for your health, we dive into the facts to help you make informed decisions about what's on your plate.

Get ready for straightforward, no-BS answers to your nutrition dilemmas, plus tips to help you navigate a healthier diet without overthinking it. Whether you're curious about low-fat trends, sugar substitutes, or simple ways to eat better, this episode is packed with actionable advice and expert insights!

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11. Treating Root Cause Instead of Symptoms | Functional Nutrition with Coach Ariana Fiorita Dec 05, 2024

In this episode, we welcome Coach Ariana Fiorita- Licensed and Registered Dietician, Nutritionist, and Board Certified Health and Wellness Coach. She dives into gut health, treating root-cause over symptoms, and so much more!

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10. The Top 5 Mistakes Sabotaging Your Health & Fitness Journey (And How to Fix Them) Dec 03, 2024

On your health and fitness journey, small mistakes can lead to big setbacks. In this episode, we're breaking down the 5 biggest mistakes people make when trying to lose weight, build muscle, or improve their overall health. From chasing trendy diets to falling into the all-or-nothing mindset, we'll uncover the habits and beliefs that might be holding you back.

Get actionable tips to overcome these challenges, including balancing nutrition, managing unrealistic expectations, and avoiding burnout. Whether you're a beginner or a seasoned gym-goer, this episode will help you get back on track and crush your goals.

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9. Q+A Day | Training Post-Sickness, Pre/Post Workout Nutrition, Managing Stress + More! Nov 29, 2024

Wondering if you should hop back into training after being sick? Or if it's bad to eat higher-fat foods before a workout?

Tune in for practical strategies to stay on track with your health goals, whether you're in transition, on the go, or just looking for a more flexible approach to progress. From mindset shifts to habit-building hacks, this episode is packed with tips to help you thrive in any situation.

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8. Balance Over Perfection: Building a Healthy Mindset for Busy Lives Nov 26, 2024

Life gets hectic, but that doesn't mean your health has to take a backseat. In this episode, we're tackling how to shift your mindset as a busy person to stay on track, even when you can't stick to your full health regimen. Whether you're juggling work, family, or unexpected chaos, we'll show you how to focus on the basics—like quick workouts, simple nutrition habits, and effective stress management—to maintain optimal health without feeling overwhelmed.

Learn how to embrace flexibility in your routine, prioritize what matters most, and ditch the all-or-nothing mentality so you can stay consistent and healthy, no matter how crazy life gets.

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7. Fueling your Endurance Training + Choosing Something Over Nothing with Coach Kara Mockler Nov 22, 2024

Alessandra is back with another Coach spotlight episode! This week Coach Kara Mockler, one of our LVLTN Coaching Registered Dietitians joins us to chat about all things endurance fueling, her journey in triathlons + hard seasons of motherhood (or should we say toddlerhood).

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6. How To Actually Make America Healthy Again | Are Food Dyes And Additives Really The Problem? Nov 19, 2024

Why does the U.S. have the world's largest economy but rank last in health outcomes compared to other wealthy nations? In this episode, we tackle the tough questions about America's health crisis, including why we have the lowest life expectancy, the highest rate of avoidable deaths, and skyrocketing rates of chronic conditions like obesity, diabetes, and heart disease.

We explore barriers to accessing quality healthcare, and discuss how societal norms, influencers, and even government policies contribute to the problem. From debates over food dyes to processed food culture, we dive into the bigger picture of what it takes to truly move the needle toward better health—like achieving a healthy weight, prioritizing whole foods, managing stress, and getting quality sleep.

Join us as we explore the balance between personal responsibility and systemic change, challenge misconceptions about fitness and nutrition, and lay out actionable steps for individuals and policymakers to make America healthy again.

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5. Q+A Day | Seeing Progress Without Tracking, Staying On Track While Moving + More! Nov 15, 2024

Can you make progress without tracking every detail? Yes, you can—and in this episode, we'll show you how! We're answering your questions about seeing results without obsessing over numbers, staying consistent with your fitness and nutrition while moving or traveling, and more.

Tune in for practical strategies to stay on track with your health goals, whether you're in transition, on the go, or just looking for a more flexible approach to progress. From mindset shifts to habit-building hacks, this episode is packed with tips to help you thrive in any situation.

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4. Staying FIT During The Holiday Chaos | Training, Nutrition, & Mindset Tips To Keep You On Track! Nov 12, 2024

Holidays and busy seasons don't have to derail your fitness goals! In this episode, we share practical strategies to help you stay on track with your health and fitness—even when life gets hectic. Covering everything from streamlined training routines to simple nutrition hacks, mindset shifts, and essential habits, we're here to make staying fit during the holidays realistic and achievable.

Discover easy-to-implement tips for managing indulgent meals, fitting in quick workouts, keeping a positive mindset, and setting up habits that stick, so you can enjoy the season without losing progress. Tune in for the ultimate guide to maintaining your fitness, no matter how busy things get!

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3. Navigating the season of early postpartum without letting mental or physical health slip with Hailie Rust Nov 08, 2024

Coach Hailie Rust is on the podcast today sharing her story and journey with postpartum depression, how she was able to overcome it and how she now helps her clients most when it comes to mindset work + their fitness goals.

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2. Unlocking the Secrets of the World's Longest-Lived People | Let's Talk Blue Zones and Longevity Nov 05, 2024

Curious about the secrets to living a longer, healthier life? In this episode, we dive into the fascinating lifestyles of the world's Blue Zones—regions where people live the longest and healthiest lives. We explore what sets these communities apart, from their nutrient-rich diets and daily movement practices to their strong social connections and purpose-driven lives.

Join us as we break down the powerful habits and daily routines that contribute to longevity in these unique cultures, and learn how to incorporate these practices into your own life for lasting health and vitality.

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1. The Fitness League | Welcome To A New Era Nov 01, 2024

Announcement day is here Josh, Alessandra, and Joelle join forces to form LVLTN Coaching. In this episode, they discuss how this all came together, what changes our community can expect, and what comes next! Tune in for all the details!

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180: What Are The Minimums For Seeing Fitness Progress? | Your Guide to Navigating Busy Season Oct 29, 2024

Want to improve your health without the overwhelm? In this episode, we're breaking down the five pillars of health—training, nutrition, mindset, movement, and habits—and sharing the minimum protocols you need to see real results. No fluff, no extremes—just simple, effective steps that can transform your well-being.

From the basic workouts to keep you fit, to essential nutritional guidelines, key mindset shifts, and the daily habits that make the biggest difference, this episode is your guide to a healthier life without overcomplicating the process. Tune in to learn how to streamline your approach to health and start making sustainable progress today!

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179: Q+A Day | Postpartum Glute Gains, Nutrient Timing Hacks + More! Oct 25, 2024

In this episode, we're answering your top fitness and nutrition questions—especially for new moms and anyone looking to optimize their workouts! We dive into how to grow your glutes postpartum, the best strategies for nutrient timing, and more practical tips to help you reach your goals. Whether you're recovering after pregnancy or looking to maximize muscle growth and fat loss, this Q&A is packed with no-nonsense advice you can actually use.

From regaining strength after childbirth to learning when and what to eat for peak performance, we've got you covered with expert answers that will help you stay on track and get results.

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178: Running for Beginners + Coaching High-Achieving Women with Coach Robin Kiddy Oct 23, 2024

Coach Robin is the first of our 3 coaches to join us on the podcast!

Robin uses her experience from her career in law enforcement as well as working with Division 1 athletes as an athletic trainer to connect with clients who are high-achievers struggling to balance it all. Whether it's moving more pain-free, mastering nutrition as a shift worker, or simply being a working mom, Robin has a passion to help her clients live a more well-rounded life.

Robin and Alessandra discuss her journey from hating running to loving it, balancing life and fitness as a shift worker, and her experience in working with high-achieving women and common struggles they have.

(Apologies for the sound quality on this one guys- we had an issue with mics!)

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177: Raising Healthy Kids- Expert Tips on Training, Nutrition, Mindset, Movement & Habits for Lifelong Wellness Oct 22, 2024

In this episode of The Here to Evolve Podcast, we dive into the essential tips and strategies to help you create a healthy lifestyle for your children. From effective training routines and kid-friendly nutrition tips to building a strong mindset, encouraging movement, and establishing lifelong healthy habits, we cover it all!

Whether you're a busy parent or a health-conscious caregiver, this episode will equip you with practical, easy-to-implement advice to support your child's journey toward wellness. Tune in for expert insights on raising happy, active, and healthy kids who thrive.

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176: Q+A Day | Is It Ok To Use Lifting Straps, Should I Run Before Or After Lifting, + More! Oct 18, 2024

Got burning questions about your fitness routine? We've got the answers! In this Q&A episode, we're tackling common fitness dilemmas like whether it's okay to use lifting straps, and if you should be running before or after lifting. Whether you're trying to maximize your workouts or fine-tune your training strategy, this episode is packed with expert advice and no BS answers.

Tune in as we break down the best practices for improving your strength and cardio routines, explain when and how to use lifting straps, and answer more of your questions to help you get the most out of your workouts. Perfect for lifters, runners, and everyone in between!

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175: Building Strength is the Fountain of Youth You've Been Ignoring Oct 15, 2024

Want to turn back the clock? It's not magic—it's muscle. In this episode, we dive into why building strength is the true fountain of youth and how it can transform your body and mind at any age. From increasing your longevity to improving mobility and maintaining independence as you age, building muscle is one of the most powerful tools for keeping yourself young, healthy, and resilient.

Whether you're in your 20s or 60s, it's never too late (or too early) to start. We break down the science behind strength training, why it's key to fighting the aging process, and how you can incorporate it into your routine—no matter your fitness level. Tune in to learn how to use strength training to improve your energy, mental clarity, and overall health.

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174: Q+A Day | What To Do About Snack Rotations At School, How To Support A Struggling Spouse, + More! Oct 11, 2024

In this special Q+A episode, we're diving into your toughest parenting and health-related questions! From dealing with unhealthy snack rotations at your child's pre-school to figuring out how to best support a spouse battling a health issue, we've got real, practical solutions for you. We're here to offer real, actionable advice on handling everyday challenges while keeping your family's health a priority.

Listen as we tackle everything from standing up for your child's needs in schools, to maintaining balance and compassion when a loved one is struggling with their health, and more! This episode is packed with tips that you can apply immediately to support your family's well-being while staying sane in the process.

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173: 5 Life Lessons Learned From Battling Health Challenges (And How They Can Change Your Life) Oct 08, 2024

For years, I felt like I could die any day. That's how sick I was. And surprisingly, I'm grateful for that experience. In this episode, I'm sharing the five powerful life lessons I learned from battling a severe health challenge, specifically my fight with Barrett's Esophagus, which I thought would take me before my 25th birthday.

Whether you're dealing with your own health struggles or just navigating life's challenges, these lessons can change your perspective and empower you to grow stronger through adversity. From learning the value of patience and consistency, to understanding the power of your support system and why life is too short to settle for less, these insights aren't just for overcoming illness—they're for living a better, more intentional life.

Tune in for real, hard-earned wisdom that can help you thrive even in the face of struggle.

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172: Q+A Day | Intuitive Eating for Fat Loss, When to Enter A Deficit Postpartum, 3 or 6 Training Days for Muscle Growth + More! Oct 04, 2024

Got burning questions about fat loss, muscle growth, and postpartum fitness? We've got the answers! In this special Q&A episode, we're tackling listener-submitted questions about all things fitness and nutrition. Whether you're wondering how to eat intuitively for fat loss, when to safely enter a calorie deficit postpartum, or if 3 or 6 training days per week is best for muscle growth, we've got the no BS answers to help you reach your goals.

This episode is packed with expert advice on optimizing your workouts, finding balance in your postpartum journey, and practical tips for sustainable fat loss. Tune in to hear actionable strategies that fit into your real-life routine—whether you're a busy parent, fitness newbie, or seasoned athlete looking to level up.

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171: The Truth About Parenting & Health: What No One Told You About Surviving & Thriving Oct 01, 2024

Parenting isn't just about raising kids—it's about surviving sleep deprivation, managing stress overload, and keeping your health (and sanity) intact. In this episode, we uncover the truth about how becoming a parent impacts your health—your sleep, stress levels, daily routine, and even your eating habits—and how to optimize each area for not only your well-being but your entire family's health.

From practical sleep hacks to reducing parental stress, improving nutrition, and re-establishing healthy routines, we're giving you the ultimate guide to thriving, not just surviving. Whether you're a new parent struggling with toddler meltdowns or a seasoned pro wondering where your self-care went, this episode is packed with real-life stories, humor, and actionable tips you can actually use.

Listen now to learn how to reclaim your health and create a thriving, health-conscious family culture.

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FREE TOOLS to start your health and fitness journey:

https://www.sd-evolution.com/resources/freebies

Anonymous Question Box:

https://ngl.link/sd_evolution

LMNT Electrolytes:

APPLY FOR COACHING:

https://sd-evolution.com/1-on-1-coaching

SDE Method app:

https://sd-evolution.com/sde-method-app

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Josh's Instagram:

http://instagram.com/joshscutnik

170: Q+A Day | Is Zone 2 Cardio Useless for Women, What Changes Would We Make to Improve Our Country's Health, + More! Sep 27, 2024

In this special Q+A episode, we're answering YOUR burning fitness and health questions! First up: Is Zone 2 cardio useless for women? Spoiler alert: It's not what you think! Then, we tackle the big question: What changes would we make to improve our country's health? From better access to fitness resources and education to overhauling the food and healthcare industry, we break down what could really make a difference on a national level. Lastly, we share insider tips on how to make your workouts more efficient, so you can get better results in less time—perfect for busy people trying to stay fit.

If you're looking to level up your fitness knowledge with evidence-based answers and no-nonsense advice, this episode is for you!

Subscribe to our newsletter, Evolved Health, for tips and insights email list:

https://bold-base-797.myflodesk.com/wp1koayuvm

FREE TOOLS to start your health and fitness journey:

https://www.sd-evolution.com/resources/freebies

Anonymous Question Box:

https://ngl.link/sd_evolution

LMNT Electrolytes:

APPLY FOR COACHING:

https://sd-evolution.com/1-on-1-coaching

SDE Method app:

https://sd-evolution.com/sde-method-app

Alessandra's Instagram:

http://instagram.com/alessandrascutnik

Josh's Instagram:

http://instagram.com/joshscutnik

169: 5 Fitness Myths Wrecking Your Results (And the Truth You Need to Hear) Sep 24, 2024

Are you falling for fitness myths that are sabotaging your progress? In this episode, we're busting 5 of the most common fitness myths that are holding you back from reaching your goals. From the misconception that hours of cardio are necessary for weight loss to the outdated fear that lifting heavy weights will make women "bulky," we dive deep into the misinformation that's everywhere in the fitness world. We also tackle myths like spot reduction, sweat as a measure of workout success, and why rest days are essential—not a sign of weakness.

Plus, we reveal the most shocking myth of all: why relying on the scale to measure progress is a huge mistake. This episode is packed with evidence-based advice, expert opinions, and no-nonsense tips to help you make smarter fitness decisions and avoid the common traps.

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

168: Q+A Day | Creating A Healthy Relationship with Food For Our Kids, Cycle Syncing, Lifting/Running Balance + More! Sep 20, 2024

In this Q&A episode, we're answering your questions about fitness, nutrition, and health! Tune in as we dive into practical strategies for balancing running and lifting, so you can improve both strength and endurance without overtraining. We'll also discuss how to foster a healthy relationship with food in children, ensuring they grow up with positive eating habits.

Are you wondering how many calories you need to cut to lose weight safely? We'll break down the math behind calorie deficits and how to find the right balance for sustainable weight loss. Plus, we'll explore the concept of cycle syncing workouts—adjusting your exercise routine according to your menstrual cycle.

Whether you're a fitness enthusiast, parent, or someone looking to improve their health, this episode is packed with actionable advice and expert insights to help you on your wellness journey.

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

167: Overcoming Judgment from Other Moms And Empowering Dads To Step Up Sep 17, 2024

In this empowering episode, we tackle the topic of overcoming judgment from other moms when you prioritize self-care. As mothers, we often feel guilty for taking time for ourselves, especially when society pressures us to be "supermoms." We explore how to rise above this mom guilt and external criticism while embracing the importance of self-care to maintain mental and emotional well-being.

But that's not all—family balance isn't just about self-care for moms. We also dive into strategies for empowering dads to step up and share the load when it comes to parenting. By fostering an equal partnership, dads can become more involved in the day-to-day care of the kids, giving moms the space they need to recharge and ultimately strengthening the family dynamic.

Join us as we share tips, stories, and expert advice on how to navigate the pressures of parenting, foster open communication between partners, and build a more balanced, supportive family life.

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

166: The Chilling Truth- How Cold Exposure Improves Mental Health and Well-Being Sep 10, 2024

In this episode, Josh and Alessandra do their deepest dive yet into the mental and physical health benefits of cold exposure. Personal experience and the science behind it in this episode!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

165: Q+A Day | Staying in Zone 2 On Runs, Breaking Eating Habits, Optimizing Sleep Hygiene For Shift Workers + More! Sep 06, 2024

In this Q+A episode, Josh and Alessandra answer your questions.. How to stay in zone 2 when running, how to break eating habits that don't support your goals, and so much more!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

Joing our FB group: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

164: The Top 2 Obstacles In Health And Fitness Are Time And Consistency Sep 03, 2024

In this episode, Josh and Alessandra discuss the two biggest struggles app members are dealing with prior to joining our team: Time and consistency. Tune in to find out how to solve them!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

163: Q+A Day | Adapting Schedules Around School Starting, Wedding Prep Weight Loss, Best Training Splits + More! Aug 29, 2024

In this Q+A episode, Josh and Alessandra answer your questions.. How to adapt your schedule around school starting, losing the last few pounds weeks before your wedding, picking the best training split, and more! We also play a game of This or That!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

Joing our FB group: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

162: The Struggle of Self-Care for Parents: Overcoming Guilt Aug 27, 2024

In this episode, Josh and Alessandra discuss the guilt that parents feel when they prioritize their goals, and self-care. They discuss methods to create balance between being a full-time parent and not giving up on living your personal best life.

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

161: Q+A Day On Grocery Hacks To Save Money, Homeschooling, Pre-conception Lifestyle Tips + More! Aug 23, 2024

In this Q+A episode, Josh and Alessandra answer your questions.. Grocery shopping tips to save money? How do you deal with an injury during training? What are our thoughts on homeschool? We'll answer these questions and more!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

160: Overcoming Body Image Struggles | Tips For Men And Women Aug 20, 2024

In this episode, Josh and Alessandra discuss body dysmorphia, for both men and women, and how to overcome it to achieve optimal health and a desirable physique!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

159: Nutrition, Training, and Recovery Q+A | Your Burning Questions Answered! Aug 16, 2024

In this Q+A episode, Josh and Alessandra answer your questions on nutrition, training, and recovery!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

158: 5 Key Areas To Build Healthy Habits For Your Kids Aug 13, 2024

In this episode, Josh and Alessandra give you 5 key areas to focus on with your kids to optimize their health now, and in the long-term. They'll give you examples for each concept as well, so you can start creating your own family regimens!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

157: Q+A How Often Can You Cut, How To Start Tracking Macros, Managing our Kids' Diets, and More! Aug 08, 2024

In this episode, Josh and Alessandra answer YOUR question.. How often can you cut, how do you start tracking macros, managing our our kids' diets, and more!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

156: Wellness Redefined: Longevity and Health Rely On More Than A Training Plan Aug 06, 2024

In this episode, Josh and Alessandra provide specific targets to aim for to achieve optimal health.

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

155: The Ultimate Guide to Starting Over: 5 Healthy Habits for Busy People Jul 30, 2024

In this episode, Josh and Alessandra discuss the exact regimen they would follow if they started over today. They'll detail protocols they would utilize for all 5 pillars of health: Training, Nutrition, Mindset, Movement, and Habits. This will include everything you need to know to start today if you're a busy parent, or a busy human in general.

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

154: Our Top 4 Protocols For A Stronger Mindset | Better Health Starts With This! Jul 23, 2024

In this episode, Josh and Alessandra discuss the importance of utilizing protocols for all 5 pillars of health. They also give your their top 4 protocols specifically for building a stronger mindset!

Subscribe to our newsletter, Evolved Health, for tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

153: A Call For Humanity | This Is A Turning Point Jul 16, 2024

In this episode, Josh and Alessandra give a reminder to stay human, to not allow ourselves to become de-sensitized to tragedy, and make a call to come together to make the world a better place for our children.

FREE Insider Access to our daily tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

152: What is a Healthy Diet? Is There a Best Choice? Jul 09, 2024

In this episode, Josh and Alessandra discuss popular diets, pros and cons, and the ultimate factors in an ideal diet.

FREE Insider Access to our daily tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

151: The Keys to Branding Your Business | featuring Tatum Brandt Jul 02, 2024

In this episode, Josh interviews Tatum Brandt, founder and CEO of Brandt Creative. Josh and Alessandra have been personally working hand in hand with their team on branding projects, and wanted to share the incredible insights they have gotten.

If you run a business, or aspire to do so in the future, this episode is a must listen!

Tatum's links:

Website: https://brandtcreative.co/
Free Website Audit: https://brandtcreative.co/website-audit/
Apply For Brand In A Day: https://brandtcreative.co/brand-day-application/
Tatum's IG: https://www.instagram.com/tatumbrandt/
Brandt Creative IG: https://www.instagram.com/brandtcreative.co/

Josh and Alessandra's links:

FREE Insider Access to our daily tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

150: Be The Change- For Yourself. For Your Family. For The World. Jun 25, 2024

In this episode, Josh and Alessandra talk about what it means to "be the change", the impact YOU will have on the world, and different ways to get started.

FREE Insider Access to our daily tips and insights email list: HERE

FREE TOOLS to start your health and fitness journey

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

149: The Risks Of Waiting To Start Your Health And Fitness Journey | What Do You Have To Lose? Jun 18, 2024

In this episode, Josh and Alessandra talk about the risks of waiting to take care of yourself. They detail the little things you can be doing each day to improve your health and fitness, and that waiting until you can do all the big things is a big-time mistake.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use Fit Coach Pros online coaching software: HERE

148: The Benefits of Mindful Eating | Different From Intuitive Eating? Jun 11, 2024

In this episode, Josh and Alessandra discuss the ways to gain the experience needed to truly benefit from mindful eating.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

147: Unleashing Your Super-Human Potential Jun 04, 2024

In this episode, Josh and Alessandra talk about removing limiting beliefs, and how to unlock your super-human potential!

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

146: What Is Exercise Snacking? Should You Be Doing It? May 21, 2024

In this episode, Josh and Alessandra discuss a newer trend in the fitness industry, exercise snacking, and how it should (and should not) be used.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

145: Is It Safe For Your Kids To Workout? May 14, 2024

In this episode, Josh and Alessandra discuss the safety and guidelines of children starting to workout at a young age.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

144: Health Coaching Services Now HSA/FSA Qualified? What This Means For You May 07, 2024

In this episode, Josh and Alessandra announce HSA/FSA eligibility for SD Evolution's services, breaking down how all of that works for you!

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

143: Do This BEFORE You Consider Taking Supplements Apr 30, 2024

In this episode, Josh and Alessandra discuss what you need to be doing before you even consider taking supplements.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

142: How To Handle Vacation and Traveling Without Tracking Or Working Out Apr 23, 2024

In this episode, Josh and Alessandra discuss how they kept their routines in check while on vacation at Disney, to keep energy levels high, get the most out of their time, and to be able to hit the ground running when they got back from vacation.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

141: What's Causing Rising Cancer Rates In Young Adults? Apr 16, 2024

In this episode, Josh and Alessandra discuss the rising cancer rates among younger people (below age 45), and some of the risk factors that may be associated with this trend.

FREE Insider Access to our daily tips and insights email list: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: HERE

140: Top 4 Things Our Clients Struggled With This Month & Our Solutions Apr 09, 2024

In this episode, Josh and Alessandra discuss the top 4 things that clients at SD Evolution struggled with this month, and how to fix them. We dive into:

-Working Mom Overwhelm

-Never-ending Weekend Events

-Stress from grief + lack of desire to workout

-Struggling to hit nutrition when you're underprepared

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

139: 8 Types Of Fitness Events You Can Train For In 2024 ...and The 1 We Don't Recommend Apr 02, 2024

In this episode, Josh and Alessandra discuss different types of events you can compete in. It often helps to have something to train for. Josh and Alessandra break these down and talk about they types of experiences they offer. If you miss having your competitive edge, this is your episode!

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

138: The Polarizing Concept of Moderation & How It's Holding You Back Mar 26, 2024

In this episode, Josh and Alessandra discuss how moderation has become a polarizing concept across the industry, and why this is bad on both sides. They also show you how to identify your true moderation strategy, simplifying the road to achieving your goals.

FREE Insider Access to our daily tips and insights: HERE

More Free Tools

LMNT Electrolytes: https://drinklmnt.com/ascutnik

137: How Much Cardio Can You Do Without Impacting Your Gains? Mar 19, 2024

In this episode, Josh and Alessandra discuss becoming hybrid athletes, and how much cardio you can do without it impacting your gains!

Anonymous question box!

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

136: 5 Do's and Don'ts of Getting "Toned" Mar 12, 2024

In this episode, Josh and Alessandra discuss 5 things to do, and not do, to get "toned".

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

135: How To Develop Your Habits and Systems For Success in Life and Business Mar 05, 2024

In this episode, Josh and Alessandra discuss what habits and systems are, as well as how to develop them, for ultimate success in life and business.

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

134: The Top 5 Mistakes We Made During Our Health And Fitness Journeys Feb 28, 2024

In this episode, Josh and Alessandra discuss the top 5 mistakes they made as they started their health and fitness journeys.

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

133: Chemical Found In Quaker Oats and Cheerios Causes Infertility and Delayed Puberty? Feb 20, 2024

In this episode, Josh and Alessandra discuss recent finding that 80% of Americans tested positive for a chemical found in Cheerios and Quaker Oats, that may cause infertility and delayed puberty.

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

132: Is Personal Development Is A Lonely Path? How To Find Your Community Feb 14, 2024

In this episode, Josh and Alessandra discuss the feeling unsupported or lonely on a path to personal development. They dive into finding communities in alignment with your goals, and how to handle having tough conversations with family.

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

131: The Struggle of Growth- Our Journey into SD Evolution Feb 06, 2024

In this episode, Josh and Alessandra discuss the highs and lows of entrepreneurship, as they talk about how SD Evolution was created. This conversation will be especially helpful to those who are currently struggling in a journey of their own, whether it's in business or another area of their life!

FREE Insider Access to our daily tips and insights: HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

130: The Critical Difference Between a Program and a Lifestyle Jan 30, 2024

In this episode, Josh and Alessandra talk about the gap between a program and a lifestyle, and why you will never reach your goals until you understand the difference. They also drop a TON of helpful tips and insight all throughout this episode!

FREEBIE DOWNLOADS

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

129: The baby sleep episode with Samantha Day Jan 23, 2024

Alessandra interviews Certified Sleep Specialist, Samantha Day to discuss all things baby sleep including:

-The truth about "sleep training" and cry it out

-How soon can you implement sleep habits with your new baby

-Is it ever too late to help a child learn how to sleep better?

-Tips to get your baby on a better sleep schedule

Let Sam help you + your family through her courses or 1:1 HERE

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

128: The Truth About Biohacking- Should You Even Consider It? Jan 16, 2024

In this episode, Josh and Alessandra talk about the biohacking craze in the Health and Wellness industry, and whether it is worth your time and effort to dive into certain trends!

FREEBIE DOWNLOADS

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

127: Our Honest Thoughts On The You Are What You Eat Documentary Jan 09, 2024

In this episode, Josh and Alessandra talk about the polarization within the health and fitness industry, and give their take on the Netflix documentary, "You Are What You Eat".

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

126: Overcoming Common Hurdles to Start 2024 Off Right Jan 02, 2024

In this episode, Josh and Alessandra talk about how to get off on the right food, overcoming common hurdles listeners have been asking about as they start their journeys in 2024.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

SDE Method app : Use code "hohoho" at check-out for your first month free!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

125: Our First Ever Challenge For the New Year! Dec 26, 2023

In this episode, Josh and Alessandra talk about why they typically do not like challenges, but have a very specific reason why they are launching their first one for the New Year.

get more info on the challenge HERE - we'll be sharing emails leading up to our start date on the 1st!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

SDE Method app : Use code "hohoho" at check-out for your first month free!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

124: How To Optimize Recovery When You Are Sick Dec 19, 2023

In this episode, Josh and Alessandra talk about what to do when you DO get sick to minimize how long it takes to recover!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

SDE Method app : Use code "hohoho" at check-out for your first month free!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE to for daily tips, tools, and advice, straight from Josh and Alessandra!

123: The Regimen We Follow To Stay Healthy During Sick Season Nov 21, 2023

In this episode, Josh and Alessandra discuss why people tend to get sick more often during the colder months, and what they do to stay healthy!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

SDE Method app : Use code "gobblegobble" at check-out for your first month free!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE to for daily tips, tools, and advice, straight from Josh and Alessandra!

122: Using Psychedelics for Healing with Dr. Jamie Kyei-Frimpong Nov 14, 2023

In this episode, Josh interviews Dr. Jamie Kyei-Frimpong about spirituality, manifestation, and her experience with Ayahuasca and other psychedelics for healing!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

SDE Method app : Use code "gobblegobble" at check-out for your first month free!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Jamie's Instagram

Article by Popular Mechanics referenced: Here

Add your email HERE to for daily tips, tools, and advice, straight from Josh and Alessandra!

121: Answering Your Burning Questions About Sauna Protocols Nov 07, 2023

In this epidsode, Josh and Alessandra answer YOUR questions about sauna use and protocols. This is a Q+A episode!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

SDE Method app : Use code "gobblegobble" at check-out for your first month free!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE to for daily tips, tools, and advice, straight from Josh and Alessandra!

120: Investing During the Tough Times Has a Much Greater ROI Than Investing During the Easy Times Oct 30, 2023

In this epidsode, Josh and Alessandra discuss how investing during the TOUGH times pays off EXPONENTIALLY during the easy times. Most of the time, the end result is significantly better than if you started when things were easy.. And we have the client results to prove it!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE to be the first to know about the new guides, and more free value!

119: The Super Guide For Moms, Dads, and Busy Humans! Oct 10, 2023

In this epidsode, Josh and Alessandra unveil the next FREE tool they will be rolling out to their audience! Moms, dads, and busy humans are going to be very happy about this one!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE to be the first to know about the new guides, and more free value!

118: Our Nutrition Fundamentals and How You Can Apply Them Today Oct 03, 2023

In this epidsode, Josh and Alessandra go through our fundamentals of nutrition. These are the basic fundamentals you can apply directly to your regimen.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE for more free value!

117: Parental Burnout and How Adversity FUELS Growth Sep 27, 2023

In this epidsode, Josh and Alessandra talk burnout as they adjust to life with a newborn and raising TWO kids, while running their own businesses. They also discuss the value in going through adversity and how it has helped them grow to new heights!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Add your email HERE for more free value!

116: The Underlying Cause of Burnout and How to Overcome It Sep 19, 2023

In this epidsode, Josh talks about where burnout comes from, and the things you can do to not only move past it, but thrive in the aftermath!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

115: Our Exclusive Coaching Blueprint to Improving Your Health and Fitness Sep 12, 2023

In this epidsode, we are giving you the blueprint to improving your health and fitness! We breakdown the full SDE Method, and explain how to implement it in your life.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

114: Alessandra's Birth Story Sep 05, 2023

In this epidsode, Alessandra details her birth story!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

113: More Than Just Training Programs.. The SDE Method App Will Help You Change Your Life Aug 29, 2023

In this epidsode, we do a full run-through of the SDE Method app, and how it can help you build sustainable habits to change your life.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

112: Our World Is Sick and It's Showing Now More Than Ever Aug 24, 2023

In this episode, Josh and Alessandra discuss the universal need to pay more attention to health and wellness. The norm keeps getting worse and worse, and all you have to do is look around the next time you're at the grocery store. So at the MOST BASIC level, what can we all do that takes little to no additional effort? How can we be better with active decision making? Let's dive in!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

111: Creatine is (still) not a steroid: Here's everything you need to know Aug 22, 2023

Josh and Alessandra dive into the hot topic of creatine supplementation including what it is, why you should (or shouldn't) take it, HOW to take it and common myths!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

110: How to Create your ideal environment for the lifestyle you want to live Aug 17, 2023

Josh and Alessandra dive into their behind the scenes lately with the chicken coop (RIP Nipples), and some outdoor projects that have led to a discussion on creating a supportive environment and how YOU can do the same....no matter what situation you're in.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

109: Josh's top 4 tips for new Dads Aug 15, 2023

There is TONS of mom content out there, so this one is for all the Dads! Pass it along to a soon to be Dad, or a seasoned Dad who needs some love!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

108: Josh's Experience on PPI's | How He Got Off And Stayed Off Aug 10, 2023

Josh discusses the recent news article that came out, detailing the correlation between long-term PPI use and dementia. He also discusses his experience with them, why he got off them, and how he stayed off them.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

107: How suffering is actually the key to JOY Aug 10, 2023

Josh and Alessandra dive into some personal examples of adversity and how it's led them to success in different areas of their life.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

106: How we're approaching maternity + paternity "leave" as business owners the second time around Aug 08, 2023

This was a FAQ recently so we wanted to just have a little chat about how we approached baby leave with Kai + what looks different this time as two parents who both work from home!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

105: Discomfort is a GOOD thing | Cold Exposure, Challenges + Unpopular Opinions Aug 03, 2023

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

104: Sharing our bucket list endeavors: Fitness, Travel + Family! Aug 01, 2023

A fun episode today diving into our bucket list items ....and halfway through we gained a special guest 😂 Hope you enjoy it!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

103: A day in our current season of life: Business, Health + Parenting Jul 27, 2023

Josh and Alessandra walk you through what it looks like to own 2 businesses, work from home + have a high priority for health while raising a 4 year old. A recap of their *current* season!

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

102: What is the most functional training program? Jul 25, 2023

Functional Training is box jumps, burpees, bodyweight workouts and more....right? Josh and Alessandra dive into this topic and share the 3 categories of true functional training.

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

101: 3 methods to lose weight | Which is right for you? Jul 21, 2023

Josh and Alessandra dive into 3 of the most popular options when it comes to losing weight. Use this to figure out which is best for you!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

100: Your child's health is YOUR responsibility. Jul 18, 2023

Josh and Alessandra tackle a topic (with love) that will be hard to hear for some, but is an absolutely necessary conversation to be had.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Q+A: Is sodium bad for you, Pre + Post Workout Nutrition, Workout Timing, Hungry at 2300 calories? Jul 06, 2023

Josh and Alessandra answer some listener questions that come up often including:

-The deal with sodium and is it good or bad for you?

-Fat loss plateaus

-Pre + Postworkout Nutrition

-Best time to workout

-Favorite athletic clothing

-What's included in our fitness app

-Birth control to prevent more pregnancies?

-How to get back to balance after 2 pregnancies

LMNT Electrolytes: https://drinklmnt.com/ascutnik

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Our top fat loss tips heading into summer (and beyond) Jun 29, 2023

Josh and Alessandra dive into the top 5 things you should be focusing on if you want to see body composition changes.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Hot take: Exercise IS a full time job...let us explain Jun 27, 2023

Josh and Alessandra provide a different (and probaly unpopular) perspective on "exercise shouldn't be a full-time job". You're not going to want to miss this one 👏

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Grab a free sample pack of LMNT Electrolytes

Our top tips for better sleep (from parents who get it) Jun 22, 2023

Josh and Alessandra dive into the benefits of sleep for fat loss/muscle gain, their top tips to get better sleep + a discussion on sleep for busy parents of big kids or parents of babies!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Tough Mudder Recap and What Comes Next! Jun 14, 2023

Josh gives a recap of Tough Mudder weekend, what transpired, physically and mentally, and if that lit a fire for something more!

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Things I've done differently in this pregnancy compared to my first: Exercise, Sushi, Therapy + more! Jun 06, 2023

Alessandra leads us on a solo episode to discuss things she's done different in this pregnancy compared to her first pregnancy with Kai.

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Navigating seasons of transition (applicable to parents AND business owners) Jun 02, 2023

Alessandra and Josh dive into the topic of navigating seasons of transition with the transition of school to summer coming up for many clients + parents!

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

How to stop turning your health + fitness ON/OFF May 30, 2023

Josh and Alessandra dive into what it *actually* takes to implement long-term strategies with your health and fitness including a chat about popular "hard" methods 👀

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Get your Fiber Cheat Sheet HERE!

All things FIBER: Why we consider it the 4th macronutrient May 23, 2023

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

How to measure progress when the scale doesn't want to budge May 18, 2023

Josh and Alessandra dive into the ever so popular topic of the scale. Are you using it correctly? What else can you focus on when it's not cooperating? We're here to help.

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Our top 5 tips to navigate summer social events May 16, 2023

Our clients are buzzing about summer and social events, so we figured it would a great opportunity for us to share our top 5 tips to help you navigate them while keeping your health and fitness goals at the forefront.

Coaching applications/waitlist: APPLY FOR COACHING

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Gym Tour: https://www.youtube.com/watch?v=yqxrzAEb1yA&pp=ygUcYWxlc3NhbmRyYSBhbmQgam9zaCBob21lIGd5bQ%3D%3D

Pros + Cons to working out at home vs at a gym May 12, 2023

Josh and Alessandra dive into the pros and cons of having a home gym vs going to a commercial gym.

Coaching applications

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Hard truth: 5 signs it's time to hire a coach May 09, 2023

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Healthy food does not have to mean boring food: Our best tips for keeping it simple, yet delicious May 04, 2023

Josh and Alessandra dive into food quality, making food taste better + how they personally eat to give you some fresh ideas! Healthy food =/= boring food!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

HOT TAKE: Is tracking macros obsessive? May 02, 2023

Our answer might surprise you 👀

ALL THE THINGS ⬇️

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

https://msha.ke/alessandrascutnik/

Experiences Things - Why we didn't get each other birthday gifts this year Apr 28, 2023

Josh and Alessandra chat about why lately they've been leaning more into experiences > things in just a real, raw + honest conversation.

Follow Alessandra on IG: https://bit.ly/3SBpB1X

Follow Josh on IG: https://bit.ly/3JLhMTc

App link + coaching info:

https://sd-evolution.com/

Amazon favorites, links + everything else:

5 surprising ways to get more steps in your day Apr 25, 2023

We guarantee at least ONE of these is something you haven't considered yet 👀 Alessandra and Josh dive into the topic of daily movement a bit more, and offer some real client solutions to more steps in a way that makes sense for you!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Kai's Birth Story + Why I decided on a VBAC Mar 28, 2023

Alessandra joins you on a solo episode sharing some highlights from her C-section with Kai, what she's learned since then and why she is shooting for a VBAC for baby 2!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The power of investing in yourself Mar 21, 2023

Josh and Alessandra dive into the importance of investing in yourself and WHY that makes a difference when it comes to reaching your goals.

Join the FCPA Waitlist

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

You should be here for more than JUST fat loss Mar 14, 2023

Josh and Alessandra discuss the purpose of exercise aside from fat loss and why it's important for EVERYONE 👏 With some ideas on what else you can focus on!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

JOIN THE EMAIL LIST FOR MORE EDUCATIONAL CONTENT

Dispelling common pregnancy fitness myths + giving you clarity on how to navigate pregnancy and exercise Mar 09, 2023

CPPC Alessandra brings you through a solo episode discussing a lot of the HOT topics with pregnancy and lifting. What CAN you do? What's *off limits*, what are doctors still not getting right?

NEW STUDY ON PREGNANCY + HEAVY LIFTING

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Overcoming "I can't" to start doing the things you thought you never would Mar 07, 2023

Alessandra and Josh have a conversational episode discussing a few stories and personal experiences involving the mindset of "I can't".

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

https://evolve.sd-evolution.com/

Q+A: Cold Showers, Macros, Busy mom life + more! Feb 16, 2023

Discussed in this episode:

How many days/wk do you lift?
Thoughts on cold shower post-workout
Would you recommend cold showers when on your period
Difference between IIFYM + flexible dieting
As a busy mom, I can get to the gym 3x/week. Best split?
Oura ring shows minimal recovery- do you workout still?
Do you need to bulk to gain muscle?
Ballpark pricing for 1:1 Coaching
What to do when tracking macros is triggering?
Fastest way to build immunity back up?
What is your view on salt?
Importance of tempo when lifting?
Is a deficit created by eating less or moving more
Very little sleep due to baby- how to know if I should lift, walk or get rest?

Follow Alessandra on IG: https://bit.ly/3SBpB1X

Follow Josh on IG: https://bit.ly/3JLhMTc

App link + coaching info:

Amazon favorites, links + everything else:

https://msha.ke/alessandrascutnik/

Our favorite apps + technology for optimizing our health: Oura Ring, My Macros+ and more! Feb 14, 2023

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

We're pregnant!!!! The story of baby #2 and pregnancy after loss Feb 10, 2023

Pregnancy After Loss Book: https://amzn.to/3YJauFB

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Sober Living q+a: Answering your questions about alcohol Feb 07, 2023

Josh and Alessandra are back to talk about alcohol, why + how they live a sober life and challenges they've faced from doing so!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The importance of daily movement: the effect is much greater than you think Jan 17, 2023

Josh and Alessandra dive into the benefits of more MOVEMENT throughout your day + how you can implement them starting asap.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Q+A: Answering YOUR questions! Creatine while breastfeeding, protein rich snacks, unpredictable sleep as a mom + more! Jan 12, 2023

Questions answered in this podcast:

How do you manage unpredictable sleep with small kids
Why are seed oils "bad for us" but seeds are good for us
Is creatine safe to use while breastfeeding
What are your thoughts on using pregnancy as a bulk phase
How to know if you should cut or bulk first
Can small workout "snacks" 5-10 minutes here or there be as effective as one big workout
Minimizing saturated fats and daily recomendations?
Protein rich snacks
Fav Costco finds/grocery item must haves
Tips to hit water intake daily
Favorite fiber foods
Tracking triggers my binge eating habits bc I restrict. How can I learn to have a health Relationship with food and reach my goals? I focus on protein + veggies but snack in the evenings
What app do you use to track food?
Is 12 weeks too long to stick to one workout program? I hear do it for at least 4 weeks
Fitness and affects on libido pros and cons
Working out with your cycle

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

5 things our most successful clients do Jan 10, 2023

Josh and Alessandra dive into the top 5 things their most successful clients do. Can you check off this list?

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Your "life cleanse" for the new year Jan 04, 2023

Josh and Alessandra dive into a different kind of "cleanse" that will actually benefit you in 2023 😊

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

5 step regimen that will make 2023 your best year yet Dec 27, 2022

Josh and Alessandra give you all the details you need to make LASTING change in 2023 🥳

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The medical system is failing you PART 2: We're here to help Dec 26, 2022

An exciting announcement from Alessandra and Josh and the NEWEST member of Team SDE.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The medical system is failing you: here's what you need to do Dec 06, 2022

Josh and Alessandra spin-off last week's episode with some actionable steps to improve your health and longevity as well as a discussion on why the current medical system (generally speaking) ain't it

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Diabetes Medicine for weight loss: worth the hype? Nov 30, 2022

Josh and Alessandra dive into the recent hype behind people using diabetes injections for weight loss. Is it worth it? What are the consequences? Find out our take in this episode!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The #1 reason you struggle with motivation Nov 01, 2022

Josh and Alessandra dive into dopamine in today's episode and Josh shares how being more mindful of dopamine hits has impacted his life in the short-term. They also discuss how this can be applicable to our children + some things they are focusing on with Kai!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

https://msha.ke/alessandrascutnik/

How to ensure you're recovering optimally to meet your goals Oct 25, 2022

Josh and Alessandra dive into the MOST important part of your training- recovery. Learn from their experiences and understand how you can help your body recover better without dishing out money on things like supplements :)

Follow Alessandra on IG: https://bit.ly/3SBpB1X

Follow Josh on IG: https://bit.ly/3JLhMTc

Train with us in our app: SDE Method App

https://evolve.sd-evolution.com/

Amazon favorites, links + everything else:

What you need to know: Secrets to a successful Instagram Oct 18, 2022

Alessandra and Josh dive into the topic of social media since that is the sole reason why they have two very successful businesses. Listener q+a is at the end of the episode!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

If you "suck" at meditation, this is for you Oct 11, 2022

Josh and Alessandra take a listener request to dive back into the topic of meditation this week!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

How to improve your environment to support your goals Oct 07, 2022

Josh and Alessandra dive into the topic of how you environment impacts your habits and goals with some helpful tips to help you take action this week!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

3 things we wish we knew earlier: Nutrition Edition Oct 04, 2022

Josh and Alessandra dive into 3 common areas of struggle with nutrition that they have been through personally and see with MANY clients

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Normalizing the discussion on mental health Sep 30, 2022

Josh and Alessandra dive into the topic of mental health, what they have done to focus on and improve each of theirs, and a few takeaways for you!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The ONE thing your coach should not be doing Sep 28, 2022

Josh and Alessandra dive into a very common misconception when it comes to coaching and what you can expect when working with a quality coach to gain that long-term success.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Cultivating a healthy relationship with nutrition + exercise for your kids (featuring Kai!!) Sep 20, 2022

Our first podcast guest (for the first 3 minutes) is none other than Kai Ezekiel Scutnik! After that Alessandra chats with you about how they have focused on health and wellness within their parenting, what nutrition and meals look like for Kai + how to introduce exercise in a healthy way.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Running + Lifting...+ MMA?! Our new goals and how we're navigating programming Sep 16, 2022

Josh and Alessandra both started some new personal fitness goals in the last month and discuss how they're adapting them to fit their life, ensure recovery is optimal + what their training routines look like!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Why your habits matter more than your training or nutrition plan Sep 13, 2022

Josh and Alessandra drop some truth bombs about why you can't seem to nail down consistency in the long-term and how to finally get there.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The power of positive interactions in relationships, business + your health goals Sep 09, 2022

Josh and Alessandra dive a little bit into relationships in this mini episode and how something they have been working on can bleed into all aspects of your life, work and interactions.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Our secondary infertility journey Part 1 Sep 07, 2022

Alessandra hops on solo tonight to share their secondary infertility journey in depth, fully real + raw. Stay tuned for a part 2 with Josh.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

How to successfully navigate a life transition Aug 23, 2022

Josh and Alessandra discuss seasons of change with their current life transitions and how YOU can apply a few simple things to your life to ensure you can stop stopping and re-starting your health and fitness goals.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Full-time Parents + Full-time Business Owners: How we do it Aug 01, 2022

Josh and Alessandra dive into what life has been like running 2 businesses and raising 3 year old Kai with minimal childcare. For all the non-parents out there, there's some great advice in this one for you about navigating transitions of any kind!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Our top 6 books to get your business off the ground and delivering value to distinguish yourself from the competition Jul 26, 2022

Josh and Alessandra dive a little into their business in this podcast, sharing some of their favorite books, and how they have separated both businesses from a lot of others in a packed industry.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Why your fat loss goals will often take more than one phase of dieting Jul 22, 2022

Josh and Alessandra dive into all things fat loss in this episode, with a ton of other tidbits related to training + overall health.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Most common client struggles and how to overcome them Jul 01, 2022

Josh and Alessandra dive into answering some more of your common training + nutrition questions.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Cold Shower Q+A: answering your burning (or freezing) questions about cold showers Jun 16, 2022

Everything you asked about cold showers + cold water therapy. The what, the why, the how!

IG mentioned in the episode: Josephine Worseck

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Improving body composition vs improving how you feel: Do you have to choose one of these goals at a time? Jun 03, 2022

Alessandra + Josh tackle the ever so popular question: Can you look good AND feel good at the same time? Does it have to be one or the other?

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

2 step process for choosing the right protocols to enhance your life May 24, 2022

Our email: FitnessTeam@sd-evolution.com

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Our personal routines that have us feeling really damn good: cold showers, nutrition protocols + more! May 16, 2022

Alessandra and Josh dive into their individual daily practices that have added immense value to their lives.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The 5 pillars that will change your life May 03, 2022

Alessandra and Josh dive in to 5 aspects of health that will change your entire life- no matter where you're starting from and why it's about so much more than training and nutrition.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Stop waiting for your business to pay for itself Mar 16, 2022

Alessandra and Josh discuss their past investments into their business + how doing so allowed them to grow their company to where it is today.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

The power of reframing Mar 08, 2022

Alessandra and Josh dive into the method of reframing and how you can use it towards anything you do in life.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

How to automate your lifestyle to reach your goals Mar 01, 2022

Alessandra and Josh dive into the topic of living a healthy lifestyle, how to achieve the ultimate success in this area and KEEP it long-term.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Why you have to stop "pausing" your goals when life gets in the way Feb 20, 2022

Josh and Alessandra and back with another episode this week discussing the ever so popular topic of consistency. What does it REALLY mean to be consistent? How to navigate your goals without stopping them when life gets hard? All things we talk about in this episode. Enjoy!

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Do Your F*ing Job Feb 15, 2022

Josh and Alessandra are back (in their new house!! slight echo will be gone as soon as the rug comes in 😉 ) with just an open and honest episode about this past month's struggles with fellow business owners and a take-home message for you.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Why strict dieting WORKS & should you track macros forever? Jan 16, 2022

Josh and Alessandra discuss strict diets, flexible dieting, what about strict dieting works & should you track macros forever.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Video version of this podcast (on hiatus until February)

How to stay consistent even in seasons of hardship Jan 09, 2022

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Video version of this podcast (on hiatus until February)

Everything you need to know about progressive overload in less than 10 minutes Dec 28, 2021

**We are working with new mics in this episode! Please bare with us as we figure them out 😂

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Video version of this podcast (on hiatus until February)

Close more sales with this one invaluable tip Dec 23, 2021

Josh and Alessandra dive into business in this one. Some stories from the early business days, what has worked well, what has not worked well and the one defining factor of how to close more sales.

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE

Video version of this podcast (on hiatus until February)

What is (our definition of) Health Coaching? Dec 21, 2021

Josh and Alessandra discuss health coaching + how they define it (which may differ from what you're expecting)

Are you a fitness coach? Use our online coaching software, Fit Coach Pro: CLICK HERE