The Fitness League

Welcome to the podcast for busy humans who want to train smarter, live stronger, and become the best damn version of themselves. Hosted by Alessandra and Josh Scutnik, alongside Joelle Cavagnaro, we’re cutting through the noise to give you a roadmap to real health and happiness. We teach you how to level up your lifestyle through our 5 Pillars of Health — Training, Nutrition, Mindset, Movement, and Habits — all grounded in science, not gimmicks. No extremes. No perfection. Just real strategies for real life. If you’re juggling a million things and still want to feel better, look better, and live better — you’re in the right place. 👉 Learn more about us at www.lvltncoaching.com

87. Q+A Day | Getting Your Spouse on Board, Family Fitness, & Finding Motivation That Lasts 09/11/2025

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

85. Q+A Day | Cardio Types, Running Tips & Heart Rate Hacks 09/04/2025

84. Why You Hate Running — And How to Fix It 09/02/2025

83. The Platform of the Future — Welcome to The Fitness League 08/27/2025

82. From Breakdown to Breakthrough: The Origin of Project B 08/26/2025

81. Q+A Day | Fiber, Fat Loss & Food Quality: What Actually Matters (and What Doesn’t) 08/21/2025

81. Q+A Day | Fiber, Fat Loss & Food Quality: What Actually Matters (and What Doesn’t) 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37894580

80. Sleep-Deprived but Still Showing Up: Training Through Parenthood Chaos 08/19/2025

80. Sleep-Deprived but Still Showing Up: Training Through Parenthood Chaos 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37870450

79. Grit vs. Grace: The Truth About Balance, Burnout, and Showing Up Anyway 08/12/2025

79. Grit vs. Grace: The Truth About Balance, Burnout, and Showing Up Anyway 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37764725

78. Q+A Day | The #1 Habit Behind Our Consistency, Best Protein Picks, & Quick Workout Hacks 08/07/2025

77. We Judged 20 Fitness Fads So You Don’t Have To 08/05/2025

77. We Judged 20 Fitness Fads So You Don’t Have To 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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? /episode/index/show/evolveyourlifestyle/id/37673705

76. Q+A Day | The Truth About Zone 2, Running Shoes, & Fitness Trends 07/31/2025

76. Q+A Day | The Truth About Zone 2, Running Shoes, & Fitness Trends 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37614755

75. Are You Wasting Your Workouts? New Research Reveals the Truth About Training Volume 07/29/2025

75. Are You Wasting Your Workouts? New Research Reveals the Truth About Training Volume 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37583760

74. Q+A Day | Pregnancy, Postpartum & Performance | What Most Coaches Won’t Tell You 07/24/2025

74. Q+A Day | Pregnancy, Postpartum & Performance | What Most Coaches Won’t Tell You 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37524750

73. Why Fitness Shouldn't Be Your Life (But Should Shape It) 07/22/2025

73. Why Fitness Shouldn't Be Your Life (But Should Shape It) 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 Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37498520

72. Q+A Day | Fat Loss Training Myths, Pregnancy Protein Needs & Creatine Mixing Tips 07/17/2025

71. Next-Level Recovery: 5 Cutting-Edge Protocols to Boost Health & Longevity 07/15/2025

70. Why You Might Be Aging Faster Than You Think — Even If You're Fit 07/08/2025

69. Q+A Day | Creatine Powder vs Gummies, Smoothie Plant Power, & Heavy Legs on Slow Runs 07/03/2025

68. Habits Don’t Die—They Transform: The Truth About Long-Term Success 07/01/2025

68. Habits Don’t Die—They Transform: The Truth About Long-Term Success 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: Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37230395

67. Q+A Day | Split Workouts, Staying Fit on Vacation & What the Heck is Naval Pulling? 06/26/2025

66. Family Weekend + Joelle's FIRST Cold Plunge 06/24/2025

66. Family Weekend + Joelle's FIRST Cold Plunge 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: Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37125550

65. Q+A Day | Bone Health, Step Goals, Food Tracking After Healing & the Advice That Changed Everything 06/19/2025

65. Q+A Day | Bone Health, Step Goals, Food Tracking After Healing & the Advice That Changed Everything 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: Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37065015

64. When Burnout Isn't Just Physical: The Mental Health Crash No One Talks About 06/17/2025

64. When Burnout Isn't Just Physical: The Mental Health Crash No One Talks About 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: Macros Guide Fitness Blueprint for Busy Humans (L5 Method mentioned in episode): Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/37034395

63. Q+A Day | Picky Eaters, Cholesterol Help & Doing the Hard Stuff When You Don’t Feel Like It 06/12/2025

62. Why You Keep Starting Over (And How to Finally Break the Cycle) 06/10/2025

62. Why You Keep Starting Over (And How to Finally Break the Cycle) “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: Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/36930275

61. Q+A Day | Creatine & Kidney Health, Muscle Growth Frequency, and Training to Failure 06/05/2025

61. Q+A Day | Creatine & Kidney Health, Muscle Growth Frequency, and Training to Failure 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: Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: 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 /episode/index/show/evolveyourlifestyle/id/36849555

60. The Sugar Diet: Metabolic Magic or Modern Myth? 06/03/2025

59. Q+A Day | Training Goals in Pregnancy, Sleep vs. Workouts, Hormones & Fat Loss 05/29/2025

58. Your Brain on Burnout: How Poor Recovery Is Sabotaging Your Mind and Body 05/27/2025

The Fitness League

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