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

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

57. Strength at Every Stage: The Importance of Training For Every Age Group 05/22/2025

57. Strength at Every Stage: The Importance of Training For Every Age Group Strength training isn’t just for athletes or the young—it’s one of the most powerful tools for health, confidence, and longevity at every age. In this episode, we break down how to approach training through the key phases of life, from youth and adolescence to adulthood, perimenopause, menopause, and beyond. You’ll learn: ✔️ The unique benefits of strength training in each life stage—from building bone density and confidence in teens to preserving muscle, metabolism, and independence in older adulthood ✔️ How hormonal shifts during perimenopause and menopause affect training—and how lifting can help ✔️ Why strength training is essential for mental health, joint support, and metabolic function across all age groups ✔️ Smart, sustainable strategies to adapt your training to your current phase of life—without burnout or overtraining Whether you're just getting started, adjusting to a new season, or guiding someone else through theirs, this episode will give you the tools and confidence to stay strong and thrive—no matter your age. 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 Exercise Across Life Stages 02:11 Young Adulthood: Building Strong Foundations 12:45 Pre and Postnatal Health: Myths and Realities 16:39 Menopause and Aging: Navigating Changes 21:47 The Importance of Strength Training Throughout Life 24:50 Rebuilding Strength: Overcoming Physical Limitations 26:53 The Importance of Muscle Maintenance Across Ages 30:33 Regrets of the Past: The Importance of Early Health Choices 32:11 Navigating Menopause: Hormonal Changes and Strength Training 35:52 Metabolic Health: The Foundation of Longevity 40:11 The Broader Benefits of Exercise Beyond Aesthetics 43:02 Aging Gracefully: The Role of Exercise in Independence 47:20 Community and Lifestyle: Lessons from Blue Zones /episode/index/show/evolveyourlifestyle/id/36660630

56. Q+A Day | HIIT on Rest Days, Returning After Illness, and Breaking Up With a Coach 05/15/2025

56. Q+A Day | HIIT on Rest Days, Returning After Illness, and Breaking Up With a Coach This Q+A episode hits on some of the most real and relatable topics in fitness—from managing cardio and recovery, to navigating coaching relationships, to getting back on track after being sick. We’re giving you clear, actionable advice to help you stay consistent and protect your mental and physical health along the way. We cover: ✔️ Whether adding HIIT on “rest” days helps or hurts your progress when following a strength program ✔️ The best way to return to the gym after being sick, including whether to jump back into your program or use a deload approach ✔️ How to professionally and confidently break up with a coach when the relationship isn’t serving you or your goals This episode is packed with straight talk and practical strategies for staying in control of your fitness journey—no matter what life throws at you. 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 Returning to the Gym After Illness 04:49 Understanding Radon and Home Safety 09:08 Cardio Types for Health and Longevity 12:53 Incorporating HIIT into Your Routine 15:10 Hydration Alternatives and Supplementation 16:39 Project B: Updates and Future Plans 22:30 Navigating Pregnancy Challenges 24:52 Understanding Macro Tracking 26:54 Exploring CBD and Its Benefits 34:59 Meal Planning for Protein Intake 36:48 Post-Injury HIIT Workouts 40:44 Wearable Fitness Trackers: Whoop vs. Aura 45:43 Breaking Up with a Coach 49:52 Navigating Coaching Relationships 53:16 Understanding Warm-Up Protocols 58:33 Pushing Limits: The Importance of Failure 01:02:23 Balancing Strength and Cardio 01:04:19 Adjusting Protein Intake During Weight Loss 01:13:37 Final Thoughts and Community Engagement /episode/index/show/evolveyourlifestyle/id/36572935

55. The Top 5 Things We’d Do Differently If We Started Our Fitness Journey Today 05/13/2025

55. The Top 5 Things We’d Do Differently If We Started Our Fitness Journey Today If we were starting our health and fitness journeys over today, these are the 5 critical lessons we would apply from day one. In this episode, we break down the biggest mistakes we made, what we’d do differently, and how you can skip the trial and error to fast-track your own success. We cover: ✔️ The importance of tracking your workouts and data—stop wandering through the gym without a plan ✔️ Why spending more time at maintenance calories (instead of constant dieting or bulking) is the real key to sustainable progress ✔️ How to avoid wasting money on unnecessary supplements and which ones are actually worth it ✔️ The power of having a clear vision and purpose behind your fitness goals to stay motivated long-term ✔️ Why daily movement outside of workouts is a game-changer for overall health and fat loss This is the advice we wish someone gave us at the start. If you’re just beginning—or even if you’ve been at it for a while—this episode will help you avoid common pitfalls and focus on what really matters. 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 The Importance of a Clear Vision 02:59 Tracking Progress: The Key to Success 06:03 The Role of Progressive Overload 09:03 Mindset and Training Intensity 12:00 The Impact of Technology on Fitness 14:58 Strength Training as a Foundation 17:59 Conclusion and Key Takeaways 18:12 The Pitfalls of Forever Dieting 19:10 Understanding Maintenance and Reverse Dieting 21:43 The Journey to Recovery from Eating Disorders 25:28 Body Image and the Pursuit of Lean 27:12 The Cycle of Bulking and Cutting 30:22 The Importance of Maintenance Calories 33:49 Overspending on Supplements 37:44 Understanding Personal Purpose and Goals 40:24 The Importance of Purpose and Meaning 42:47 Redefining Goals and Finding Your Why 46:56 Sustaining Motivation Beyond Achievements 49:52 Exercise as a Foundation of Health 51:58 The Role of Movement in Daily Life /episode/index/show/evolveyourlifestyle/id/36542330

54. Q+A Day | Weighted Vests, HIIT Timing, and Hypertrophy vs. Progressive Overload 05/08/2025

54. Q+A Day | Weighted Vests, HIIT Timing, and Hypertrophy vs. Progressive Overload In this Q&A episode, we’re answering your top questions on training efficiency, performance, and smart muscle-building strategies. Whether you're short on time, looking to optimize your workouts, or trying to understand key training principles, this episode delivers clear, actionable insights without the fluff. We cover: ✔️ The real benefits of using a weighted vest—for fat loss, endurance, and strength ✔️ When to add HIIT if you’re only lifting 3–4 times a week—and whether doing it post-lift is just as effective as separate cardio days ✔️ The difference between progressive overload and hypertrophy—and how both play a role in long-term muscle growth and strength gains If you're serious about training smart and getting the most out of your time in the gym, this episode will help you level up your approach with confidence. 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 The Challenge of Morning Routines 02:56 Finding Sustainable Habits 06:02 Navigating Workout Programs 08:49 Understanding Fat Loss and Muscle Gain 11:55 Transitioning to a New Gym Environment 15:45 Balancing Parenting and Fitness 18:54 Integrating HIIT with Strength Training 21:06 Practical Applications of Science in Fitness 22:37 Understanding HIIT and Zone Training 24:38 Training for Race Day: Balancing Endurance and Speed 25:26 Adapting Training Programs for Individual Needs 26:27 Listening to Your Body: The Importance of Recovery 29:01 Navigating Digestive Health and Nutrition 30:44 Exploring Natural Approaches to Health Issues 35:31 Evaluating the Need for Supplements 42:32 The Role of Weighted Vests in Training 44:59 Maintaining Health During Pregnancy 45:28 Navigating Pregnancy and Nutrition 47:50 Managing Cortisol Levels and Morning Routines 53:08 Discussing Body Image and Food Choices with Children 01:00:12 Embracing Stretch Marks and Body Changes 01:06:22 Fitness and Politics: A Discussion on Controversy /episode/index/show/evolveyourlifestyle/id/36476320

53. HIIT vs. Zone 2: The Truth About Which Cardio Style Builds a Stronger, Healthier Heart 05/06/2025

53. HIIT vs. Zone 2: The Truth About Which Cardio Style Builds a Stronger, Healthier Heart What if just 10 minutes of cardio could transform your heart health more than an hour on the treadmill? In this episode, we’re diving deep into the science and strategy behind HIIT (High-Intensity Interval Training) and Zone 2 training—two of the most powerful (and misunderstood) cardio methods out there. You’ll learn: ✔️ What HIIT and Zone 2 actually are ✔️ The specific benefits of each: VO₂ max gains, fat adaptation, insulin sensitivity, and more ✔️ Real-world protocols you can follow, whether you’re short on time or training for longevity ✔️ How to combine both into a sustainable weekly cardio routine ✔️ Metrics that matter: VO₂ max, HRV, resting heart rate, and more Whether your goal is better endurance, improved recovery, or simply getting the most out of your time, this episode helps you train smarter—not just harder. APPLY FOR COACHING: SDE Method app: The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): 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 Cardio: HIIT vs Zone Two 03:00 Understanding HIIT: Definition and Protocols 05:52 Comparing HIIT and Zone Two: Efficiency and Effectiveness 09:00 The Science Behind VO2 Max and Cardiac Health 12:03 Exercise Snacks: A New Approach to Fitness 15:11 Practical Applications of HIIT for Various Populations 17:50 The Impact of Short Bursts of Exercise on Health 21:40 Conclusion: Finding the Right Balance in Cardio 26:53 The Importance of Explosive Movements for Longevity 27:45 Tracking Heart Rate: Wearables vs. Intuition 29:41 Understanding Intensity: Talk Test and RPE 30:44 Aging and Health: The Importance of Pushing Limits 32:49 HIIT vs. Zone 2: Finding the Right Balance 38:44 Debunking Myths: HIIT and Hormonal Health 45:45 Zone 2 Benefits: Aerobic Base and Mental Clarity 48:41 Navigating Negative Feedback 50:24 Understanding HIIT vs. Zone 2 Training 51:37 Tailoring Workouts to Goals 53:38 Comparative Overview of HIIT and Zone 2 54:57 Personal Preferences in Training 57:34 The Importance of Data in Training 01:01:40 Engaging with the Audience /episode/index/show/evolveyourlifestyle/id/36444940

52. Q+A Day | Stalled Progress, Cardio for Fat Loss, & Morning Routine Habits 05/01/2025

51. Fat Loss That Actually Lasts: Why You're Stuck (and How to Fix It) 04/29/2025

51. Fat Loss That Actually Lasts: Why You're Stuck (and How to Fix It) If fat loss was as simple as "eat less, move more," 95% of diets wouldn’t fail. Yet here we are — stuck, frustrated, and confused by all the noise. In this episode, we cut through the chaos and give you the real science behind sustainable fat loss strategies that actually work long-term. We break down: ✔️ Why excessive cardio, crash diets, and over-supplementing set you up for failure ✔️ The 3 pillars of successful fat loss: flexibility over restriction, strength training over endless cardio, and lifestyle integration over obsession ✔️ Why calorie flexibility, muscle mass, and managing stress are critical to lasting results ✔️ A rapid-fire myth-busting round (spoiler: carbs aren't the enemy, and fat burners aren't magic) ✔️ A simple action plan you can start today to finally build momentum without burnout This episode isn’t about quick fixes — it’s about giving you the knowledge and tools to create real, lasting change. Fat loss is a skill you can learn, not a game of luck or willpower. APPLY FOR COACHING: SDE Method app: The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): 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 Fat Loss Confusion 03:07 The Role of Transparency in Fitness Influencers 06:03 Navigating the Fitness Landscape 08:49 Why Fat Loss Advice Fails 11:52 The Pitfalls of Excessive Cardio 14:50 Crash Diets and Skipping Meals 17:50 Intermittent Fasting Explained 20:05 The One Meal a Day Debate 22:39 Hormone Replacement Therapy and Lifestyle Optimization 24:55 The Importance of Addressing Root Causes 26:22 The Myth of Magic Supplements 28:36 The Three Pillars of Successful Fat Loss 29:34 Understanding Caloric Adaptation 33:27 Caloric Flexibility and Its Benefits 35:44 Strength Training vs. Endless Cardio 40:01 Driving Progressive Overload and Lifestyle Integration 42:52 The Importance of Sleep and Stress Management 47:36 Myth-Busting Common Fat Loss Misconceptions 50:56 Creating a Sustainable Fat Loss Action Plan 54:34 Consistency is Key in Fat Loss /episode/index/show/evolveyourlifestyle/id/36348245

50: Q+A Day | All-Day Snacking, Late-Night Post-Workout Meals, & Bovine Colostrum 04/24/2025

The Fitness League

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