The Fitness League

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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

Show notes

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:

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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 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

Show notes

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

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Macros Guide

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Alessandra's Instagram:

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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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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:

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Alessandra's Instagram:

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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

Show notes

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

Show notes

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: