As we move into a new season we're seeing lots of similar themes popping up amongst our clients. Desire to find a more structured routine after the chaos of the warmer months, wanting to jump into diet phases, and re-evaluating our relationships with exercise. In today's epi we're diving into some of the trends we're seeing with clients right now and some considerations for those who are in the same boat.

We cover:

• Considerations for finding routine moving into fall
• Mindset considerations when focusing on muscle mass or performance goals
• What it means to "earn" a diet phase
• Exercise for mental health + well-being

And a few others!

Coach Sara is getting ready to have her baby, so this might end up being the last episode of this season! We hope you enjoy this one!

Sar & Nic xx

For today's episode we put an anonymous question box out to the gram' fam for ya'll to share your burning questions, life dilemmas and other random shit you wanted feedback on.

And we got some dang good ones. So today we're diving into all your debacles including:

• Deciding whether or not to have kids
• Bad habits we can't seem to break
• Adult friendships
• Changing careers and pursuing your "passion"
• Navigating finances in romantic relationships

And lots more.

We had a blast recording this one and hope ya'll enjoy this laid back episode + leave with some reflections for your own personal life!

Sar & Nic xx

In this week's episode, we're dishing out some tips (and tough love) around how to better set yourself up for success with your nutrition, specifically through the summer months. We're also diving into some things to consider if preparation doesn't happen or obstacles arise.

We explore the importance of making empowered decisions in any scenario, aligning your efforts with your expectations, and finding the balance between structure and freedom in your routine.

We also walk through common situations like choosing not to track, planning to track but not following through (raise your hand if you've been here), missing a workout, or dealing with last-minute changes. Most importantly, we'll discuss how to make the next best decision, the importance of reflection, and the difference between saying and doing.

From knowing your go-to food spots, using a social profile to setting personal minimums and realistic expectations, this episode is packed with actionable advice to help you stay on track, no matter what life throws your way.

Tune in for tips and strategies to navigate obstacles and keep moving forward with confidence!

Sar & Nic xx

On today's episode, Sara is diving in to her experience through pregnancy so far... while Nicola sits through multiple reminders of why she doesn't want kids! Tune in for a behind the scenes look into the emotional and physical changes Sara has experienced (the good and the bad), and how pregnancy has been affecting her relationships, training and nutrition so far!

We dive into:

• Changing my mind on having children + deciding it was "the right time"
• The emotional experience when we first found out I was pregnant
• All the fun side effects that came during the first trimester
• How my training and nutrition have adjusted
• Navigating my changing body and the emotional rollercoaster that has been
• The discomfort of holding multiple truths

Whether you're currently pregnant, wanting to get pregnant in the future or have no desire to ever have children - this episode is full of insight into a beautiful and challenging experience.

Hope ya'll enjoy this one!

Sar & Nic xx

In this week's epi, we've finally tackled a topic we've been meaning to cover for a long time: stress. Stress is a universal issue, especially for our high-achieving clients with busy lives, careers, and growing families. It has the potential to impact many areas of our health, lifestyle, and relationships. Join us as we delve deep into the world of stress, its effects on our bodies, and how to manage it effectively.

We cover:

• Why stress is one of the main biofeedback markers we look at with our clients
• The difference between perceived stress and the physiological stress response
• The evolutionary role of stress and how our bodies were designed to handle it
• The impact of chronic stress and how it differs from acute stress
• Various forms of stress that you might not be thinking about
• How chronic stress can lead to hormonal imbalances, digestive issues, and changes in brain chemistry
• How to recognize increasing stress through biofeedback markers
• The Stress Mindset Effect: viewing stress as a challenge vs. seeing it as debilitating

Whether you're feeling overwhelmed by stress or looking for strategies to manage it better, this episode offers valuable insights and practical advice to help you navigate stress in your daily life.

Hope you enjoy it!

Sar & Nic

In today's epi, we're taking a look at the pros and cons between macro tracking versus using a meal plan. For a long time we've preached that meal plans are not a great solution to long-term progress, but we've since changed our minds on the topic (with nuance, of course).

Nicola shares her experience of using a meal plan during her cut for the first time ever, and how it's benefited her in more ways than one!

We explore:

• The flexibility of macro tracking and how it can fit into a busy lifestyle
• The structured approach of meal plans and their potential benefits for adherence
• Practical tips for meal prepping and staying on track
• Nicola's personal journey and the impact of meal planning on her routine, budget, and results
• Considerations for deciding which method is most supportive for you

Tune in to hear us share some new insights on this nutrition method that was long on our f-no list!

Whether you're a seasoned vet in tracking or new to the process, there's tons of takeaways in this one.

Sar & Nic xx

We're BACK, surviving not thriving, but here nonetheless - and we're filling you in on everything that's been going on in our lives as Sara navigates pregnancy and Nicola gets ready for her comp exams.

If you've also been riding the struggle bus lately, this epi will be a nice reminder that you are not alone!

And in true Nicola fashion, she came with a list of random ass questions that we're covering, including:

• What do you care about enough that you would go into the comments section to give an opinion?
• At what point/in what scenario would you address a stranger with a complaint?
• How many email subscriptions/mailing lists do you think you’re in?
• What’s one of the best decisions you ever made? (cheesier the better)
• Something you’re looking forward to (not baby-related)?

Tune in for a peak into our lives at the moment and hopefully some laughs!

And stay tuned for an episode on meal plans vs. macros, and a full pregnancy deep dive in the coming weeks.

Sar & Nic xx

On this week's friends of the pod episode I'm sitting down with my dear friend Kendra Dutton - a nurse, a competitive crossfit athlete and nutrition coach. We dive deep into Kendra's fitness & personal journey over the past years, discussing the challenges of balancing competitive CrossFit with the demanding schedule of shift work.

Kendra opens up about her struggles with sleep, stress management, and body image, and shares how she has overcome obstacles and made adjustments in her life to support feeling and performing her best.

I had the opportunity to train alongside Kendra for part of her journey, and while I had ideas of what she was going through at that time, this conversation opened up a whole new level of understanding and appreciation for the work she's put in to get to where she is today!

This episode is perfect for anyone navigating the complex world of shift work, coaching athletes, or just curious about the real stories behind chasing big goals. Tune in to catch all the candid insights from Kendra's incredible journey.

Kendra is competing in the North America East Semi-Finals with her team next weekend - make sure to cheer her on!

Sar & Kendra xx