Fellow online fitness coach Christy Ewing joins me for the first time to talk all things health + fitness! This was a fun conversation to kind of compare notes as fitness coaches, yet share our different experiences in the industry.
Christy is a Mom of 4 boys, so she totally understands the chaos of motherhood and how difficult it can be to prioritize exercises and nutrition. She shares some awesome tips on how Mom's can start moving the needle towards their goals using simple and sustainable methods.
We share some insight on how we like to keep our health + fitness practices fresh and fun, as well as some mindset hacks and ways that you can rewire your thoughts to better align with the person you want to be.
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In this episode we talk:
- Curly girl journey
- training, developing a positive body image, and being in a cut
- More on SkinnyTok (sorry I left you guys on read after the last episode!)- what I like about it, but why I'm not for this approach
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*Don't listen to this episode without listening to the whole thing!*
The rise of "chasing skinny" seems to be making a return.
If you're a Millienial, a lot of the "mantras" we used in the 2000's are resurfacing amount a trend called "SkinnyTok"- a subgroup on TikTok.
As cringey as this is, why does it seem to be so motivating for some people?
Jacqui talks about the nuances of SkinnyTok, why it might work, but the caveats that need to be considered for the sustainable aspect of our goals.
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We're back after a bit of a hiatus!
- Tracking all 3 macronutrients vs. only tracking calories & protein
- Training programs that are actually enjoyable
- The difference between grace & discipline- how much is too much? Where's the balance?
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If you're going through a tough time and are struggling to show up, it's worthwhile to understand how you can self-assess your behaviors. Where are you falling short? Where can you improve? Where do you need to take some accountability? Jacqui goes through the process on how she does this with herself, after having spent time with a coach of her own!
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Jacqui describes her experience with negative body image, how she improved it, and the moment that changed her outlook on her body forever.
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If you've ever wondering how someone can stay disciplined and accountable to their goals, listen to this episode!
We uncover:
- External vs internal pieces of accountability
- Adjusting your expectations of your goals
- All or nothing mindset
- Motivation vs discipline
- Calling yourself out
- Building self-awareness
All the pieces you need to understand when you're totally bullshitting yourself out of making decisions that are in alignment with your goals.
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We all need days to chill out!! Let's talk about reset days, what they are and how to know when you might really benefit from one.
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Joined by special guest Cierra Bailey, a local Mom with a passion for perinatal mental health, we talk about the unspoken challenges of motherhood and "balancing it all", referring to the Glass Ball vs Rubber Ball Analogy.
Follow Cierra on IG for more information on perinatal mental health: @notmothergoose
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*Trigger warning*: birth stories, NICU, c-sections, trauma
What started off as intentions to recap 2024 turned into talking about my birth stories of my kids. Bust out the tissues for this one!
By far the most raw episode I've recorded so far.
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In this episode we look at typical New Years resolutions and why they are usually unachievable.
So what can you do instead so that you can actually evolve? How do you make resolutions that are actionable and achievable?
Jacqui also shares insight into personal experiences and goals, and answers some resolution specific questions regarding behavior change and how to calculate a calorie deficit.
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Jacqui talks Christmas traditions, toy swaps, and common concerns the general population has when it comes to making it through the holidays without "ruining" their health goals.
Correction on something I said: 10/93 meals = 10%, not 1% 😅. Still a low number to consider! (For context on this; listen to the episode 😉)
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Jacqui shares some personal information that's in the works!
Jacqui goes into detail about 1:1 coaching, what this looks like at JL Fitness & Lifestyle, how we align it with our values and morals, how we work as a team with our clients and what you can expect.
Jacqui also talks about training vs exercise, how you can make sure you are using your training sessions to their full potential and how you can effectively get the results you've been working for with your training sessions.
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In this episode Jacqui explains the science behind fat loss and why you need to understand how it works.
She also goes through concepts that you need to know that will make fat loss feel much simpler and sustainable so you can see the progress that you have been hoping for.
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Episode 5 is very near and dear to my heart with my good friend Nida Rehan! We talk all things motherhood and how we use health and fitness aspects to navigate the day-to-day of being a Mom, developing self-awareness, and setting an example for our kids through self-improvement.
You can find Nida on IG: @iamnidarehan https://www.instagram.com/iamnidarehan/?hl=en
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Website: www.jlfitnessandlifestyle.com
IG: https://www.instagram.com/jl.fitlife/?hl=en
FB: https://www.facebook.com/jl.fitlife
During this episode we talking about what calories and macronutrients are and why they are important to understand. We go into tracking macros, why tracking can be beneficial, and how you can develop a good relationship with food through the knowledge you gain about food while you track. I totally missed giving you guys information on how to calculate macros, so here it is: First you will want to know what your TDEE is (Total Daily Energy Expenditure). This will tell you how much energy you need to maintain the weight you are at right now, based on your stats and activity level. Using a calculator like this one is a good start: https://tdeecalculator.net/result.php... 1lb of fat = 3500 calories. This means, that if you were to aim for 1lb/week of fat loss, you would want to eat in a weekly deficit of 3500 calories (or 500 calories a day). Step 2: Subtract 500 from your calculated TDEE, and you have your calories you would need in a deficit to lose 1lb of fat per week. If you want to lose less, (e.g. 0.5lbs/week), you would put yourself in a deficit of 250 calories per day instead. Protein: 0.7-1g of protein per pound (e.g. if you weighed 100lbs, you would eat anywhere from 70g of protein to 100g of protein per day, depending on where you're at now and depending on your goals). Article on Protein + Fibre: https://jlfitnessandlifestyle.com/202... "What gets measured gets managed"- Peter Drucker Find me at: IG: https://www.instagram.com/jl.fitlife/... Facebook: / jl.fitlife Website: www.jlfitnessandlifestyle.com
Jacqui gets vulnerable about a recent hardship and how she stayed on top of her health using the same fitness protocols she would use for fat loss
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Website: www.jlfitnessandlifestyle.com
In this episode, Jacqui talks about personal experiences with being an overwhelmed Mom and how she handles it. We also dive into marketing red flags, a discussion about cortisol misconceptions, and what you need to know about cycling syncing and whether its applicable for you.
Episode 1
We are brand new to the podcasting creation world, and super nervous!!
Jacqui dives into her story of discovering fitness and how it has help her to create a life beyond complacency limitations.
She touches on experiences through university, college, pregnancy and postpartum, and how she has used fitness to improve her life outside of physical appearances.
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www.jlfitnessandlifestyle.com