The Fitness League

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

"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

Show notes

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.

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 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

Show notes

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!

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 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

Show notes

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.

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 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

Show notes

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.

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: