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
info_outline
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
info_outline
67. Q+A Day | Split Workouts, Staying Fit on Vacation & What the Heck is Naval Pulling?
06/26/2025
67. Q+A Day | Split Workouts, Staying Fit on Vacation & What the Heck is Naval Pulling?
In this Q+A episode, we’re answering your real-life questions around balancing training with a busy life, staying on track while traveling, and navigating fitness trends that have popped up online. We cover: ✔️ Split workouts — is it okay to break up your training into separate sessions throughout the day? What are the pros, cons, and key things to watch for? ✔️ Cardio and compound lifts — how to structure your workout days when you’re limited on time but still want results ✔️ Naval pulling — yes, it’s a real thing, and yes, we’ll break down what it’s about and whether it deserves your attention ✔️ Fitness on vacation — from bringing dumbbells to setting realistic expectations, we share our top tips for staying active without killing the vibe This episode is perfect for those trying to maintain momentum without letting perfectionism or social pressure get in the way. 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 Staying on Track During Vacation 03:00 Workout Splitting: Is It Effective? 05:46 Nutrition and Muscle Fatigue 08:18 Protein Powder Insights 10:57 Wearables and Step Tracking Accuracy 14:40 Body Image and Postpartum Changes 17:27 Homeschooling Perspectives 20:08 Intro Workout Fueling Strategies
/episode/index/show/evolveyourlifestyle/id/37155705
info_outline
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
info_outline
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
info_outline
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
info_outline
63. Q+A Day | Picky Eaters, Cholesterol Help & Doing the Hard Stuff When You Don’t Feel Like It
06/12/2025
63. Q+A Day | Picky Eaters, Cholesterol Help & Doing the Hard Stuff When You Don’t Feel Like It
In this value-packed Q&A episode, we’re answering questions that hit home for so many of you navigating health, parenting, and mindset challenges. Whether you’re trying to support a loved one’s health or struggling to stay consistent with your own habits—we’ve got your back. We cover: ✔️ How to help a family member lower their cholesterol with practical, realistic nutrition swaps (no crash diets here) ✔️ What to do when mindset is holding you back—especially when you don’t have time for journaling, meditation, or 5am wake-ups ✔️ How to build discipline when motivation is nowhere to be found—real tools, not just hype ✔️ Healthy eating strategies for kids, especially picky toddlers who seem to eat everything except what’s on their dinner plate at home ✔️ How to handle treats from grandparents (without losing your mind or creating food guilt) This episode is all about meeting you where you are—and giving you real, doable strategies to take the next step forward. APPLY FOR COACHING: SDE Method app: 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 Circuit Workouts 02:43 Healthy Eating for Kids 05:24 Balancing Form and Technique in Lifting 11:03 Mindset and Discipline in Fitness 17:26 Managing Cholesterol and Nutrition 22:27 Pregnancy and Strength Training 27:40 Addressing Common Postpartum Issues
/episode/index/show/evolveyourlifestyle/id/36954835
info_outline
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
info_outline
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
info_outline
60. The Sugar Diet: Metabolic Magic or Modern Myth?
06/03/2025
60. The Sugar Diet: Metabolic Magic or Modern Myth?
Explore the science behind the "Sugar Diet," a low-protein, high-carbohydrate or high-fat dietary regimen. We'll discuss how this approach influences metabolic pathways, its potential benefits for fat loss, and the importance of nutrient quality in achieving optimal health outcomes. All things considered, do we recommend anyone utilize this strategy? Tune in to find out! APPLY FOR COACHING: SDE Method app: 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 and Birthday Celebrations 02:57 Understanding the Sugar Diet 05:58 The Science Behind Low Protein Diets 09:56 Critique of the Sugar Diet 12:43 Metabolic Health and Individual Responses 15:51 Long-term Implications of the Sugar Diet 18:50 Conclusion and Final Thoughts 23:38 The Impact of Diet on Health 25:38 Understanding mTOR and AMPK 26:33 Taurine and Its Role in Diet 27:28 The Efficiency of Low Protein Diets 29:24 The Nuances of Dietary Strategies 30:17 Target Audience for New Diets 31:42 The Risks of Misleading Headlines 33:30 The Importance of Metabolic Health 34:46 Navigating the Health and Fitness Industry 36:34 Exploring Nutrient-Dense Carbohydrate Sources 38:24 Limitations of Low Protein Diets 40:11 Long-Term Effects of High Sugar Diets 42:25 Key Takeaways and Recommendations
/episode/index/show/evolveyourlifestyle/id/36821090
info_outline
59. Q+A Day | Training Goals in Pregnancy, Sleep vs. Workouts, Hormones & Fat Loss
05/29/2025
59. Q+A Day | Training Goals in Pregnancy, Sleep vs. Workouts, Hormones & Fat Loss
In this Q&A episode, we’re diving into the real-life questions that come up when life, goals, and physiology all collide. From navigating pregnancy training goals to understanding when your fat loss plateau might be hormonal—or just habit-driven—we’re giving you straight answers and practical advice you can use right now. We cover: ✔️ How to adjust your mindset and training goals during pregnancy to stay strong and supported, not stressed ✔️ When to choose sleep over a workout—and how to make the call without guilt ✔️ How to tell the difference between hormone issues and inconsistent habits when progress stalls ✔️ What to eat post-workout for better recovery, energy, and results (with real food examples!) Whether you’re in a season of change, frustration, or just looking to optimize your routine, this episode will help you move forward with clarity, compassion, and confidence. APPLY FOR COACHING: SDE Method app: 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 Welcome to the Fitness League 00:55 Balancing Healthy Eating and Desserts 04:43 The Story of Josh and Joelle's Partnership 13:41 Creatine and Pre-Workout Timing 16:28 Electrolytes During Pregnancy 18:59 Setting Goals During Pregnancy 22:03 Gluten and Gut Health 24:26 Powerlifting Program in the App 25:54 Sleep vs. Workout Prioritization 29:44 Scaling Intensity as Labor Approaches 32:20 Movie Moments and Personal Stories 32:50 Postpartum Health Challenges 36:19 Navigating Illness and Exercise 41:32 Post-Workout Nutrition Tips 44:50 Balancing Workouts with a Busy Life 48:18 Understanding Hormonal Health and PCOS 52:14 Exploring Plyometrics and Fitness Progression
/episode/index/show/evolveyourlifestyle/id/36763260
info_outline
58. Your Brain on Burnout: How Poor Recovery Is Sabotaging Your Mind and Body
05/27/2025
58. Your Brain on Burnout: How Poor Recovery Is Sabotaging Your Mind and Body
Think you're just tired? Think again. In this episode, we break down how poor recovery—lack of sleep, chronic stress, and nonstop stimulation—is silently wrecking your focus, mood, and motivation. We’ll show you how to reverse the damage with simple, science-backed shifts that busy adults can actually implement. Because when your brain recovers, your whole life upgrades. APPLY FOR COACHING: SDE Method app: 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 Welcome to the Fitness League 03:23 Survival Mode: Parenting Challenges 08:12 Choosing to Be Tired 11:42 The Grind vs. Rest Debate 15:39 Tired vs. Under-Recovered 19:16 Identifying Under-Recovery 21:51 Lessons from Ultra Marathoners 22:23 Understanding Recovery: Tired vs. Under-Recovered 23:21 The Mindset of Pushing Limits 24:41 The Science of Poor Recovery 26:37 Modern Life and Recovery Challenges 30:30 Daily Recovery Rituals and Techniques 32:01 The Impact of Digital Consumption on Sleep 33:51 Experimenting with Sleep Patterns 37:18 The Role of Supplements in Sleep Quality 41:16 The Importance of Sleep Windows 41:46 Optimizing Sleep Triggers 43:52 Temperature and Sleep Quality 45:49 Understanding Sleep Cycles 50:34 Recovery and Training Efficiency
/episode/index/show/evolveyourlifestyle/id/36722115
info_outline
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
info_outline
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
info_outline
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
info_outline
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
info_outline
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
info_outline
52. Q+A Day | Stalled Progress, Cardio for Fat Loss, & Morning Routine Habits
05/01/2025
52. Q+A Day | Stalled Progress, Cardio for Fat Loss, & Morning Routine Habits
In this Q&A episode, we’re answering your real, relatable questions about training, fat loss, and building a routine that actually works in real life. Whether you're stuck using the same weights, figuring out how to structure your mornings, or wondering how to level up your cardio for continued fat loss—this episode is packed with practical, no-fluff guidance. We cover: ✔️ What to do when you’re not progressing with lighter weights in tricep and shoulder movements ✔️ Whether it’s important to wake up at the same time daily—even on rest days ✔️ How to add in cardio when you're already walking and strength training but still have fat loss goals You’ll walk away with clear strategies, mindset shifts, and action steps to help you keep making progress, stay consistent, and avoid burnout—no matter where you are in your journey. 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 Starting the Journey: Weight Loss and Cardio Introduction 03:06 Cardio Recommendations: Finding the Right Balance 05:51 Strength Training: Progressing with Weights 08:56 Nutrition Nuances: Adjusting Macros for Weight Loss 12:04 Pre-Workout Routines: Fueling for Success 14:58 Amino Acids: Do You Really Need Them? 21:14 Navigating Intuitive Eating and Macro Tracking 26:45 Health and Fitness During Pregnancy 31:06 Returning to Running Postpartum 35:20 Nutrition and Breastfeeding Concerns 38:26 Exercise Recommendations for Prenatal and Postpartum 45:04 Common Fitness Questions and Misconceptions
/episode/index/show/evolveyourlifestyle/id/36378110
info_outline
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
info_outline
50: Q+A Day | All-Day Snacking, Late-Night Post-Workout Meals, & Bovine Colostrum
04/24/2025
50: Q+A Day | All-Day Snacking, Late-Night Post-Workout Meals, & Bovine Colostrum
In this Q&A episode, we’re tackling some of your most relatable and curious health questions—from nutrition habits to trending supplements. If you’ve ever caught yourself constantly reaching for snacks, wondered if you really need to eat after a late-night workout, or felt unsure about the hype around bovine colostrum, this one's for you. We break down: ✔️ How to stop all-day snacking with smart strategies that address both physical and emotional hunger ✔️ Whether to eat post-workout if you train before bed—and what kind of meal won’t mess with your sleep ✔️ Our take on bovine colostrum—is it worth the hype or just another wellness trend? With practical tips and evidence-backed insights, this episode helps you make better decisions and feel more in control of your daily health habits. 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 The Colostrum Craze 06:05 Exploring NAD+ Supplements 11:55 Managing Hunger and Mood During Dieting 18:11 Navigating Teenage Nutrition Challenges 27:04 Enticing Breakfast Choices for Teens 28:23 Promotional Codes and App Recommendations 30:54 Alternatives for Injuries and Cold Plunge Benefits 33:39 Post-Workout Nutrition Timing and Considerations 37:46 Understanding HRV and Its Implications
/episode/index/show/evolveyourlifestyle/id/36288290
info_outline
49. The Science of Improving Energy: Proven Protocols to Boost Focus, Mood, and Performance
04/22/2025
49. The Science of Improving Energy: Proven Protocols to Boost Focus, Mood, and Performance
Feeling drained no matter how much coffee you drink? You're not broken—you just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine. We dive into: ✔️ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar) ✔️ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally ✔️ Quick wins you can apply today to start training your body for more consistent, sustainable energy This isn’t another "drink more water and sleep more" episode—it’s real, research-backed tactics that you can implement immediately to change the way you feel and perform. 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 Unlocking All-Day Energy: The Journey Begins 04:07 The Challenge of Morning Routines 07:20 Choosing the Hard Path for Greater Rewards 10:06 Understanding Energy: The Science Behind It 13:55 The Role of Mitochondria in Energy Production 16:48 Circadian Rhythms and Their Impact on Energy 20:01 Neurotransmitters: The Brain's Energy Regulators 22:56 Glucose Management for Sustainable Energy 25:52 The Importance of Lifestyle Choices in Energy Levels 27:09 Reflections on Past Drinking Habits 28:23 Energy Optimization Strategies: Light Exposure Timing 32:53 Establishing Morning Routines for Consistency 38:10 The Importance of Scheduling and Planning 45:25 Caffeine Intake Optimization for Energy 51:03 Blood Sugar Stabilization for Better Energy Levels 51:46 The Impact of Breakfast on Energy Levels 54:02 Microdosing Movement: Short Bursts of Exercise 01:01:25 The Benefits of Cold Exposure 01:06:46 Breath Work for Energy Control 01:10:14 Creating Sustainable Habits for Health
/episode/index/show/evolveyourlifestyle/id/36255280
info_outline
48. Q+A Day | Breakfast Myths, Fit Without Strength, & Home Gym Glow-Ups
04/17/2025
48. Q+A Day | Breakfast Myths, Fit Without Strength, & Home Gym Glow-Ups
In this Q&A episode, we’re digging into some of your most asked—and misunderstood—health and fitness questions. From breakfast myths to training structure and home gym aesthetics, we’re giving you straight answers with zero fluff. We cover: ✔️ Is skipping breakfast really bad for your metabolism, or is that outdated advice? ✔️ Do you need a structured training plan for long-term progress and longevity, or is a mix of workouts enough? ✔️ Easy ways to upgrade your home gym to make it a space you actually want to spend time in—plus equipment must-haves and vibe boosters like mirrors, lighting, and sound. Whether you're trying to optimize your routine, help a friend level up, or just love a good aesthetic gym setup, this episode delivers real talk and practical tips to help you build a lifestyle you actually enjoy. 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 The Breakfast Debate: To Eat or Not to Eat? 05:19 Training Strategies with Limited Equipment 10:16 Adapting Workouts for Injury Management 12:37 The Importance of Structured Fitness Plans 16:54 Rethinking BMI as a Health Metric 20:11 Creating an Inviting Home Gym Environment 25:10 Navigating Late-Night Eating Habits 26:40 The Impact of Social Media on Dieting Trends 27:41 Understanding Rep Ranges in Hypertrophy Training 30:14 The Importance of Timing in Macro Consumption 31:40 Unilateral vs. Bilateral Exercises 34:41 Incorporating Plyometrics Safely 37:29 Handling Holiday Eating with Mindfulness 40:33 Adjusting Nutrition During Weaning 42:05 Community Engagement and Feedback
/episode/index/show/evolveyourlifestyle/id/36198490
info_outline
47. Fitness Goals vs. Spouse Time: The Struggle No One Talks About
04/15/2025
47. Fitness Goals vs. Spouse Time: The Struggle No One Talks About
Trying to crush your health and fitness goals and stay connected with your spouse? It’s not always easy—but it is possible. In this episode, we’re diving into the real-life challenges of balancing workouts, meal prep, and personal routines with quality time, communication, and connection in your relationship. We’ll share personal stories, mindset shifts, and practical strategies to help you: ✔️ Align your health goals without sacrificing your relationship ✔️ Communicate and compromise with your partner when routines differ ✔️ Create shared habits or carve out guilt-free “me time” that supports both your goals and your marriage Plus, what to do when your partner doesn't support your goals. Whether you and your spouse are on totally different pages, or trying to level up together, this episode will help you find balance without burning out. 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 Navigating Parallel Lives: The Struggle of Balance 02:56 Communication: The Key to Connection 05:58 The Impact of Parenthood on Relationships 08:47 Finding Common Ground: Fitness and Family 11:51 The Importance of Self-Care 15:01 Transitioning to Parenthood: Lessons Learned 17:57 Reframing Fitness: A Shared Journey 21:13 Overcoming Resentment: Building a Supportive Partnership 24:05 Creating a Team Dynamic: Balancing Workouts and Family Time 28:24 Maximizing Quality Time Together 29:46 The Importance of Communication in Relationships 30:43 Navigating Difficult Conversations 32:34 Understanding Each Other's Needs 36:08 Blending Communication Styles 38:34 Supporting Each Other's Fitness Goals 40:11 The Impact of Personal Growth on Relationships 43:33 Creating Daily Connection Rituals 46:43 Small Steps for Big Changes
/episode/index/show/evolveyourlifestyle/id/36137735
info_outline
46. Q+A Day | New Baby Life, Favorite Running Fuel, & Office Snack Struggles
04/10/2025
46. Q+A Day | New Baby Life, Favorite Running Fuel, & Office Snack Struggles
In this Q&A episode, we’re answering your real-life questions about navigating health and wellness through some of life’s busiest (and trickiest) seasons. We dive into: ✔️ Adapting to life with a new baby—how to manage routines, expectations, and self-care during the newborn phase ✔️ Our favorite running fuel—what to eat before, during, and after runs to stay energized and recover faster ✔️ How to avoid the endless office snack temptations—simple mindset shifts and practical strategies to stay on track without feeling deprived Whether you're in the thick of new parenthood, training for a race, or just trying to survive the 3 p.m. snack attack at work, this episode is packed with relatable insights and actionable tips to help you stay consistent and feel your best. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/36072265
info_outline
45. Combating Childhood Obesity: Strategies for Enhancing Children's Physical, Mental, and Emotional Well-being
04/08/2025
45. Combating Childhood Obesity: Strategies for Enhancing Children's Physical, Mental, and Emotional Well-being
Childhood obesity is on the rise—and it's not just about weight. It’s about energy, confidence, focus, and long-term health. In this episode, we’re having a real, compassionate conversation about the root causes of childhood obesity and what we can actually do to reverse the trend. We dive into the physical, mental, and emotional toll that poor health has on kids today, the systemic and environmental challenges families face, and how to take a proactive approach without shame, fear, or guilt. You’ll hear practical, realistic strategies to help your kids (and your whole family) build better habits—from movement and nutrition to mindset and emotional resilience. We’re not here to point fingers—we’re here to lead with solutions. Because our kids deserve better, and it starts with small steps that lead to big change. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/36040010
info_outline
44. Master Your Mindset: Why Mental Resilience Is the Missing Link in Your Health Journey
04/01/2025
44. Master Your Mindset: Why Mental Resilience Is the Missing Link in Your Health Journey
Everyone deals with stress—but how you respond to it? That’s what separates success from self-sabotage. In this episode, we dive deep into the power of mindset and mental resilience, and why it’s one of the most overlooked (yet most important) factors in reaching your health and fitness goals. We break down why mindset is a core pillar of the L5 Method, how it impacts daily decision-making, and why so many people struggle with adherence and consistency simply because they’re skipping the inner work. Plus, we share real-life strategies to help you build a stronger, more grounded mindset—including tools like journaling, gratitude, mindfulness, meditation, cold exposure, and more. Whether you're trying to stick to your morning routine or bounce back from a rough day, this episode gives you the foundation to create mental strength that supports long-term results. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/35950700
info_outline
43. Q+A Day | Cardio Timing, Enjoyable Meals, & Nervous System Regulation
03/28/2025
43. Q+A Day | Cardio Timing, Enjoyable Meals, & Nervous System Regulation
In this Q&A episode, we’re answering your questions around training, nutrition, and nervous system support—because feeling good isn’t just about hitting the gym. It’s about creating a lifestyle that actually works for you. We dive into: ✔️ When to add in cardio for fat loss, performance, or overall health ✔️ How to make meals enjoyable again without ditching your goals ✔️ Tips for regulating your nervous system to manage stress, improve recovery, and feel more grounded day to day Whether you're trying to fine-tune your workout plan, break out of a food rut, or bring more balance into your routine, this episode brings you real talk, practical strategies, and actionable tools you can use right away. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/35895355
info_outline
42. Why 'Eat Less, Move More' Misses the Mark: A Deeper Dive into Health and Fitness
03/25/2025
42. Why 'Eat Less, Move More' Misses the Mark: A Deeper Dive into Health and Fitness
“Eat less, move more.” Sounds simple, right? But if you’ve ever struggled with your health or weight, you know it’s far from that easy. In this episode, we’re unpacking why this oversimplified advice not only misses the mark—but can actually do more harm than good. We dive into the real, evidence-based reasons why weight management is more complex than a basic calorie equation. From metabolic adaptations and hormonal imbalances to the psychological impact of restriction and the role of social and environmental factors, we’re breaking down what really affects your health. You’ll also hear how we coach clients toward sustainable results with a more personalized, compassionate approach that considers nutrition quality, joyful movement, mental health, and mindset—not just willpower. If you're tired of cookie-cutter advice and ready for real strategies that support lasting change, this episode is for you. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/35845550
info_outline
41. Q+A Day | Kids & Sugar, Cold Plunge Timing, and TRT vs. GLP-1 for Weight Loss
03/21/2025
41. Q+A Day | Kids & Sugar, Cold Plunge Timing, and TRT vs. GLP-1 for Weight Loss
In this Q&A episode, we’re diving into your top health and wellness questions with no-nonsense answers and practical takeaways! We’ll tackle: ✔️ How to let kids enjoy sweets in moderation (and how to explain balance without guilt or restriction) ✔️ The best time to cold plunge for optimal recovery, fat loss, and performance benefits ✔️ TRT vs. GLP-1 for weight loss—which one is right for you, and how do they really compare? From parenting and nutrition to recovery hacks and weight management strategies, this episode is packed with evidence-based insights and real talk to help you make informed decisions for yourself and your family. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/35799855
info_outline
40. Optimizing Your Training: Workout Splits, Training Frequency & Advanced Techniques
03/18/2025
40. Optimizing Your Training: Workout Splits, Training Frequency & Advanced Techniques
Want to train smarter and maximize your results? In this episode, we’re breaking down optimal workout splits, ideal training frequency, and advanced training techniques to help you build muscle, improve endurance, and get the most out of your workouts. We’ll cover: ✔️ How many days per week you should train based on your goals ✔️ The best workout splits for muscle growth, fat loss, and performance ✔️ Advanced training techniques like drop sets, rest-pause sets, blood flow restriction (BFR), and more! Whether you're a beginner looking for structure or an experienced lifter ready to take your workouts to the next level, this episode will give you practical, science-backed strategies to train more effectively and see real progress. 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: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/35739660
info_outline
39. Q+A Day | Staying Afloat in Tough Times, Extending Training Blocks & The Carnivore Diet
03/14/2025
39. Q+A Day | Staying Afloat in Tough Times, Extending Training Blocks & The Carnivore Diet
Life can get overwhelming, but how do you keep your health, mindset, and training on track when things get tough? In this Q&A episode, we’re answering your top questions, including: ✔️ How to keep your head above water when life throws challenges your way ✔️ How long to extend training blocks for optimal progress and recovery ✔️ Our take on the carnivore diet—is it worth trying or just another extreme trend? This episode is packed with no-BS insights, practical strategies, and real talk to help you stay consistent, adjust your training intelligently, and make informed decisions about your nutrition and mental resilience. Whether you're struggling with motivation, fine-tuning your workouts, or curious about the latest diet trends, we've got you covered! The Ebook: Join the Facebook Community: FREE TOOLS to start your health and fitness journey: APPLY FOR COACHING: SDE Method app: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram:
/episode/index/show/evolveyourlifestyle/id/35680120