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

104. “I Stopped Spiraling”—Angie’s Shift from Perfection to Food Freedom 11/21/2025

103. How to Optimize Sleep: 5 Fixes You Can Start Tonight 11/18/2025

102. Simplifying Fitness: Start With These FOUR Things 11/12/2025

101: How Kara Took Back Her Health—and Changed Her Family’s Future 11/06/2025

100. How We Travel Well: Can You Be Health-Conscious at Disney World? 11/04/2025

99. Lara’s Story: From Food Guilt to Fueling Strength (Client Spotlight) 10/30/2025

98. The Challenge Just Got Smarter: Inside Our Newest Fitness League Feature 10/28/2025

97. You Can’t Do It All: How We Actually Choose Our Health Protocols 10/21/2025

96. Fitness, Family & Fatigue: How to Stay Consistent When Life Is Anything But 10/16/2025

95. Self-Care Isn’t Selfish — It’s How You Lead Your Family 10/14/2025

95. Self-Care Isn’t Selfish — It’s How You Lead Your Family 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: The Fitness League 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 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 /episode/index/show/evolveyourlifestyle/id/38572265

94. Q+A Day | Training Through Chaos: Shift Work, Pregnancy & Postpartum Recovery 10/09/2025

93. Wellness Overload: Navigating the Noise of Modern Optimization 10/07/2025

92. Q+A Day | Strength Without Size, Postpartum Fueling & Menopause Weight Woes 10/02/2025

91. Postpartum Nutrition, Body Image & Breastfeeding: What Most Advice Gets Wrong 09/30/2025

91. Postpartum Nutrition, Body Image & Breastfeeding: What Most Advice Gets Wrong 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 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 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 /episode/index/show/evolveyourlifestyle/id/38402145

90. Q+A Day | GLP-1 Hype, Social Media Health Myths, and Starting Your Running Journey 09/25/2025

89. The Version of You They Don’t See 09/23/2025

89. The Version of You They Don’t See 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 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 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 /episode/index/show/evolveyourlifestyle/id/38318480

88. Faith, Health & the Human Experience: How Spirituality Shapes Us 09/17/2025

88. Faith, Health & the Human Experience: How Spirituality Shapes Us 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 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 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 /episode/index/show/evolveyourlifestyle/id/38242125

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

The Fitness League

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