119. The Running Reframe: Slow Down to Speed Up — Heart Rate Zones, Footwear & Running with Kids
Release Date: 01/13/2026
144. App vs Coaching: Which One Do You Actually Need?
The Fitness League
Should you follow a fitness app… or invest in coaching? In this episode of The Fitness League Podcast, Josh and Joelle break down the key differences between using the Fitness League app and working with a coach, so you can decide what’s best for your current season of life. We dive into who each approach is designed for, the level of accountability, personalization, and support you can expect, and how both options can drive long-term success when used correctly. Whether you’re someone who thrives with structure and independence or someone who needs guidance and hands-on support, this...
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143. Sleep Is the Cheat Code: Fat Loss, Muscle Growth & Mental Health Explained
The Fitness League
Sleep might be the most underrated tool in your entire health and fitness journey. In this episode of The Fitness League Podcast, we break down why sleep is not just “important”—it’s foundational to everything from fat loss and muscle growth to hormone balance, recovery, and mental performance. We dive into what actually happens in your body while you sleep, including the role of the glymphatic system, hormone regulation, and how sleep directly impacts testosterone, cortisol, and muscle protein synthesis. We also unpack the real consequences of sleep deprivation—like increased fat...
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142. Stop Choosing Between Cardio and Weights: The Smarter Way to Train
The Fitness League
Most people are training wrong and don’t even know it. This episode unpacks the truth about cardio and strength training, why they’re not competing goals, and how to use both to your advantage. We cover what hybrid training really looks like, how to avoid overtraining, and how to build a routine that fits into a busy life. Simple, practical, and built for real schedules. APPLY FOR COACHING: The Fitness League app Join the Facebook Community: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram: Chapters 00:00 Introduction to Hybrid Training 01:29 The Problem with...
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141. Stop Starting Over: The 70% Rule That Actually Gets You Results
The Fitness League
If you feel like you’re constantly starting over in your fitness journey… this episode is for you. In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle break down the cycle that keeps people stuck—and how to finally break it using a simple, sustainable approach: the 70% restart rule. We dive into why chasing perfection leads to inconsistency, how flexible programming and “Plan A vs Plan B” thinking can keep you on track during busy seasons, and why enjoyment is one of the most underrated drivers of results. We also discuss how to unlearn rigid, all-or-nothing...
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140. Your Kids’ Schedule Is Taking Over Your Life (Here's What to Do About It)
The Fitness League
In today’s always-on world, it’s never been easier to say yes to everything—and harder to protect what actually matters. In this episode of The Fitness League Podcast, we dive into the real challenges of setting boundaries in modern life. From overloaded kids’ sports schedules to constant screen time and social media noise, we unpack how quickly our time, energy, and attention get pulled in every direction. We share personal experiences navigating parenting decisions, family priorities, and the pressure to “do it all.” More importantly, we talk about how to make intentional...
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139. The New 2026 Strength Training Guidelines (And Why Most People Overcomplicate Fitness)
The Fitness League
The 2026 ACSM resistance training guidelines are shifting the conversation—and most people are going to miss what actually matters. In this episode of The Fitness League Podcast, we break down the latest updates in strength training recommendations and what they mean for real people trying to get stronger, healthier, and more consistent. The biggest takeaway? Fitness doesn’t need to be as complicated as the industry makes it. We dive into the shift from rigid, prescriptive programming toward more practical, sustainable approaches that prioritize long-term adherence over short-term...
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138. Competitions Vs Long-term Goals + Staying Fit When Life Is Busy
The Fitness League
Life isn’t about perfect programming or elite-level training. It’s about building a sustainable approach that allows you to improve, stay consistent, and actually enjoy the process. We also highlight the role of fun, challenge, and camaraderie—because for most people, that’s the missing piece. Training doesn’t have to feel like a chore. When done right, it becomes something you look forward to. If you’ve been thinking about signing up for an event, or just want to train in a way that builds both strength and endurance without sacrificing your lifestyle, this episode will give you...
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137. Q+A Day | Sleep Struggles, Postpartum Nutrition & Workout Fatigue
The Fitness League
In this Q+A episode of The Fitness League Podcast, we tackle some of the most common questions our community is facing right now—from sleep challenges and postpartum nutrition to workout fatigue and training progress. We break down practical strategies for improving sleep when life (and kids) make it unpredictable, how nutrition should evolve during postpartum and weaning phases, and what to do when workouts start feeling harder instead of more productive. We also discuss progressive overload, managing fatigue, and how parenting responsibilities can impact recovery, hormones, and overall...
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136. Why LVLTN Health Is Different: Your Health, Professionally Managed
The Fitness League
What does it actually mean to have your health professionally managed? In this episode, we take a deeper look at LVLTN Health—the philosophy, the team behind it, and the systems we’ve built to help clients achieve true health optimization. We break down what separates our approach from much of the health and fitness industry, where surface-level solutions often take priority over long-term outcomes. We discuss the elite credentials and experience of our team, the comprehensive resources available to our clients, and the step-by-step path individuals take when they enter our ecosystem. That...
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135. Behind The Fitness League: Family, Fitness, and the Real Story of Building a Community
The Fitness League
In this Q+A episode of The Fitness League Podcast, Josh, Alessandra, and Joelle sit down for a candid conversation about life behind the scenes—balancing family, building a business, and creating a community-centered approach to health and fitness. They share personal stories from their own journeys, including memorable moments from engagements and proposals, lessons learned while building The Fitness League platform, and the realities of managing family life while pursuing big goals. Along the way, the conversation explores what truly drives long-term success in fitness: consistency, strong...
info_outlineHate 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:
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Slow to grow: How Zone 2 improves heart function, endurance, and pace without frying your nervous system
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Heart rate zones, decoded: Practical cues (talk test, RPE) and signs you’re running too hard
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Footwear that works: Daily trainers vs. tempo shoes, when to rotate pairs, and fit tips for comfort & performance
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Parenting + running: Split sessions, stroller runs, micro-miles, and expectations that survive busy seasons
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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:
https://www.lvltncoaching.com/1-1-coaching
The Fitness League app
https://www.fitnessleagueapp.com/
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
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