Afternoon Snack

Alex and Meredith look back on their time as CrossFit competitors, after discussing the pros and cons of living in a small town versus a big city. Taking us all the way back to 2012 before CrossFit became the global fitness sensation that it is, they touch on the changes in the sport over the years. They also share their experience in the CrossFit Open, competing in the Quarterfinals as a game athlete and in team events, and why community was a huge reason behind their departure from the competitive realm of the sport. Listen in to their story as ex-competitive CrossFit athletes, learn what the sport meant for them, and how they channel their competitive spirits now. — Living in a Big City vs. Small Town (Calgary vs. Fernie) — Game Nights — Alex and Meredith's Fitness Background — Competing in the CrossFit Open — Being a Games Athlete — Team Events — The CrossFit Quarterfinals — Affiliate GPP Programming vs. CrossFit the Sport — Loss of Community + Leaving Crossfit — Finding Your Reason to Compete — Exercising in the Wake of Grief — Working in Law + Research and Development — The Importance of Academics Resources Mentioned in This Episode: Carolyne Prevost Mal O’Brien Netflix's Full Swing Netflix's Home Game Brooks Koepka ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Husband-wife duo Merissa Wise and Todd Wise join Meredith and Alex to talk about all things fitness and the importance of discipline. With over 6 years of nutrition coaching experience, 8 years CrossFit Coaching experience, and a B.S. in Human Wellness Management, Melissa has been an invaluable part of the Tactic team for years. An eating disorder survivor, Merissa understands the value of nutrition and health and how difficult it is to know which way to go on that journey. They explore what it's like to be a coach who owns their own business, working with clients, and dealing with discipline and addiction. — Merissa's Journey to Tactic — Todd's Journey to The Pack & Great Wolf Crossfit — Owning Your Own Business — Working with Clients — Who a Coach is For — Discipline — The Myth of Motivation — Emotional Regulation — Orthorexia nervosa — Addiction Resources Mentioned in This Episode: Melissa's IG Todd's IG "In the Realm of Hungry Ghosts: Close Encounters with Addiction" by Gabor Maté ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are back from their third big city marathon run. Clocking in at 3:07:05, Alex placed 3rd in Females 30-34, 7th for Female runners, and 206th overall in the race. Going in with a goal of finishing below the 3 hour mark — unaware of the extreme hills and true difficulty of the course — Alex dealt with a lot of negative self-talk and utter exhaustion by the end. Even though she achieved a personal best, when she passed that finish line, she was hit with a wave of emotion. From the disorganization of the LA marathon, to the absolute fatigue Alex was fighting in the last 6 miles, to realizing before she even finished that she was not going to maintain a sub 3 pace, Alex shares all about her 2023 LA Marathon experience and her major takeaways. — AirTags — Alex's 2023 LA Marathon Experience — How the Major Cities Compare: LA vs. Boston vs. Chicago — Sub 3 Goal Reflection — How Hills Affect a Run — Dealing with an Undulating Course — Exhaustion + Powering Through The Finish — Negative and Positive Self-Talk — The Internal Battle to Not Walk — How to Handle Not Meeting Our Goals — Post-Marathon Emotions Resources Mentioned in This Episode: 2023 LA Marathon Results LA Times Article by Jeong Park, Andrew J. Campa, and Andrew Khouri "L.A. Marathon 2023: Thousands hit the streets for the 38th annual trek from downtown to Century City" See Alex cross the finish line Listen to Alex's Pre-Marathon Mindset "How Bad Do You Want It?: Mastering the Psychology of Mind over Muscle" by Matt Fitzgerald ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

What started as a guide on how to be nicer to yourself has ended up in a deep exploration on some of Alex and Meredith's favorite theories on how we can love ourselves more. The way that we speak to ourselves can have a major impact in our lives. It can affect our fitness, our health, and our relationships. The "should have's" and self-hate we all have only applies judgement, rather than having compassion for our humanity. From radical acceptance, having gratitude vs. to being grateful, to Buddhist parables and emotional regulation, they open up about this self-care has transformed their lives. — The Ski Trip Gone Wrong — Radical Acceptance — Buddhist Parables: The Second Arrow + The Hungry Ghost — Admission of Fault — Embodying Ideals vs. Identifying with Our Circumstances — Mindfulness in Nutrition — Shame, Guilt, and Compassion — Self-Distancing and Combating Negative Self-Talk — Disordered Eating — Letting Go of Failure — Arrival Fallacy — Joy in the Journey — Gratitude and Gratefulness Resources Mentioned in This Episode: "Man’s Search for Meaning" by Viktor E. Frankyl "No-Nonsense Buddhism for Beginners: Clear Answers to Burning Questions About Core Buddhist Teachings" by Noah Rasheta "Grit: The Power of Passion and Perseverance" by Angela Duckworth "The Practice of Groundedness" by Brad Stulberg "In the Realm of Hungry Ghosts" by Gabor Maté, MD "Tragic Optimism: The Opposite of Tragic Positivity" by Scott Barry Kaufman with The Atlantic ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith focus on how Alex's marathon prep, how she adjusted expectations for her upcoming marathon, and how she feels about goals. Alex walks through how she approaches her runs, and what she did differently to prep for this marathon with Tactic Nutrition demanding more of her time. With the marathon set to take place in Los Angeles, they also share their travel worries after their recent adventure out to North Carolina that ended in embarrassment, late night Target runs, and lost luggage. — Travel Woes + Worries — The Pros and Cons of Goal Setting — Mindset and Fitness — Balancing Work and Recreational Competitions — Managing Workouts — Running in Different Seasons — Pressure to Perform — Adapting to Workouts and Accumulation of Fitness — Running Volumes, Tapering, and Reflection Resources Mentioned in This Episode: The Los Angeles Marathon Afternoon Snack Episode: How Timelines can Derail Your Goals. And Joy. Afternoon Snack Episode: Goal Hierarchy and Reframing. ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Opening with a discussion on internet hate comments and toxicity, Alex and Meredith tackle the issue of biohacking, what it is, and its pros and cons. With online influencers and fitness professionals promoting DIY biology, it can be difficult to uncover what lifestyle changes will actually bring health benefits and what changes are simply unreasonable to pursue in one's daily life. With their background in health and nutrition, Alex and Meredith try to uncover what is myth and what is fact, and what you can realistically start doing to improve your health today. — Authenticity + Dealing with Hate Comments — DIY Biology — Biohacking: Extreme Dieting, Fasting, Cold Plunging, Infrared Light, Sunlight, Blue Light, Sleep, Heat Exposure, Food Exclusion, Caffeine — The Promise of Longevity + Instant Gratification — Dave Asprey and Bulletproof Coffee — Andrew Huberman and the Huberman Lab Podcast — Basic Lifestyle Choices for Better Health — The Psychological Component to Health — Alcohol and Health — Building and Keeping Community — Auditing Time Resources Mentioned in This Episode: Chelsea Handler Handles Misogynistic Fox News Pundits Exercising for Longevity with Peter Attia National Geographic's "Limitless" with Chris Hemsworth ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Lynsey Martin is a competitive CrossFit Athlete with a B.S. in Biological Science and over 6 years of personal training experience. As a head coach at Tactic Functional Nutrition, Lynsey strives to teach all her clients how to optimally fuel their activity without cutting out the foods they love. Alongside Alex and Meredith, Lynsey comes back to the podcast to discuss one of the biggest things that she has changed her mind on since becoming a nutrition coach: Reverse Dieting. Together, they explore this "diet after the diet", what it is and what it isn't, and the nutritional science behind it. — The Science Behind Reverse Dieting — Earning Your Right to Diet — RED-S and Reverse Dieting — Dieting for Bodybuilding — Caloric Intake: Deficit, Maintenance — Starvation Mode — Metabolic Rate — MATADOR (Minimising Adaptive Thermogenesis And Deactivating Obesity Rebound) Diet — Compliance, Tracking, and Weight Loss — The Psychological Effect of Reverse Dieting Resources Mentioned in This Episode: Follow Lynsey on Instagram Lynsey's Personal Website Lynsey's Story Afternoon Snack Episode, "The Reality of Set Point Theory" Afternoon Snack Episode, "Lynsey Martin on Relative energy deficiency in sport (RED-S)" "Reverse Dieting - The Diet after the Diet" (Note: This article is slightly outdated as Lynsey's thoughts on this have changed) "Reverse Dieting: Hype Versus Evidence" by Eric Trexler "Lessons from the Classic Minnesota Starvation Experiment" from the National Library of Medicine "Persistent Metabolic Adaptation 6 Years After 'The Biggest Loser' Competition" from the National Library of Medicine ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In Part Two of our special Valentine's Day Two-Part Series, Alex and Meredith continue to answer listener's questions about their marriage and relationship. In Part One, Alex and Meredith opened up about their attachment styles, fights, and their time in therapy. In a continuation of this peek into their lives together, they share their different love languages, how they deal with being competitive towards one another, what it's like to work from home in a business they created together, and what their biggest pet peeves about each other are. — Love Languages — Ego and Competition with Each Other — Balancing Fitness Goals and Time Together — Juggling Boundaries with Business, Coaching, and Romance — Jealousy — Friendships in Same-Sex Relationships — Pet Peeves — Household Roles — Children Resources Mentioned in This Episode: NASA Tampon Scandal Chelsea Handler's Netflix Special, "Revolution" ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this extra-special Valentine's Day Two-Part series, Alex and Meredith get very real about their relationship. They reveal how the adults in their youth never really modeled what healthy relationships look like and how, even after therapy, it's still something that they're working through in their marriage. They also touch on the unique difficulties they've faced in a same-sex marriage, how their attachment styles differ, what they fight about, and the small things that they love about one another. — Feelings About Valentine's Day + Galentine's Day — Personal Struggles in Relationships — What Relationships Are Really Like — Being in a Same-Sex Marriage — What Causes + Resolves Arguments — Alone Time — Therapy and Couples Counseling — Hyper-arousal vs. Hypoarousal Resources Mentioned in This Episode: Attached: The New Science of Adult Attachment by Amir Levine and Rachel Heller Brandi Carlile - Party Of One (Official Video) ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Ellen di Dia has a B.S. in Nutrition with a concentration in Public Health, and is a new coach at Tactic Functional Nutrition. After battling years of disordered eating where she under-ate and binged, Ellen became a nutrition and fitness coach to help others with whatever issues they may be facing. She takes us through her journey as a student athlete struggling with disordered binge eating, to her bodybuilding experience, and what led her to joining the team at Tactic. — Being a Student Athlete — Disordered Eating: Binge Eating — Diet Culture — Women in Media — Aging — Bodybuilding, Depletion, and Being Lean — Habit Tracking — Our Cats + Superpowers Resources Mentioned in This Episode: Ellen's IG @elellengracefit ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith talk about Alex's running schedule and her journey over the years running in the Chicago, Boston, and Los Angeles Marathons. They share why we should all stay smart in our workouts, what makes consistency so important in our lives, and how to adapt when life doesn't go according to plan. Alex also walks us through how she discovered her love of running during law school, balancing CrossFIt and running, and taking care of her body while healing. — Friendships — Consistency + Goals — Alex's Running Schedule — Running + CrossFit — Templated Training Programs vs. Coaches — Healing After An Injury Resources Mentioned in This Episode: The Mel Robbins Podcast ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this final self produced episode, Alex and Meredith reminisce about some of their finer (or not) moments and important lessons learned. This episode has no theme or takeaway other than to make you laugh and shepherd us all into the next phase of the show. Enjoy! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Meredith and Alex talk about what Tactic is and the services they offer to individual clients. They get into how their coaching philosophy and style have changed over time and why they don't write meal plans. But first, they talk about enduring bad acting for the sake of visibility. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Meredith and Alex do a deep dive on goal setting, goals hierarchy, and how to reframe lower level goals and daily activities in a way that may better align with your core values to make commitment to them easier. Alex makes reference to Gordo Byrn on The Rich Roll Podcast, episode 713. If you are interested in working with our team towards your goals, check out our website. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith discuss the mental and physical changes they have experienced since retiring from CrossFit competition. Topics discussed include enjoyment of training, body image, and unfair comparison and how those changes have impacted their relationship and business. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Lynsey Martin joins Alex and Meredith to discuss traits that great clients have in common and ways to get more out of your coaching relationship as a client or athlete, regardless of the type of coach you work with. If you would like to listen to our episode with Allie Lamay, that is Episode 49 or you can follow the link here: https://podcasts.apple.com/us/podcast/afternoon-snack/id1511052873?i=1000542234860 If you want to support the show, leave us a 5 star review and share it with your friends, family, stylist, farmer, yoga instructor, veterinarian, or accountant so they can listen too! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith sit down with long time Tactic coach and friend, Meg Perdew. Meg talks about her background in nutrition research, what got her into nutrition coaching, how short hair changed her life, and how there are just no good formal attire options. We really enjoyed this episode and hope you do too! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith discuss their recent trip to Tanzania and some of the highs and lows experienced during a two week Safari there. Lions, crickets, and when's lunch? Oh my! Learn more about your ad choices. Visit megaphone.fm/adchoices

Tactic head coach and CrossFit athlete Lynsey Martin joins the show today to banter with Meredith and Alex about dog ownership and the real life phases and struggles of competitive athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices

Wow this has been a summer to remember. This episode has no theme other than catching everyone up on our life changes including the wedding, mini honeymoon complete with honeymoon drama, and the newest addition to our family: Rue. We hope you enjoy this one! Learn more about your ad choices. Visit megaphone.fm/adchoices

After a summer break, Alex and Meredith are back with some life updates and revisit some old themes through the experience of working with a new audience. Learn more about your ad choices. Visit megaphone.fm/adchoices

Don't miss this episode! Alex and Meredith sit down with Tactic client Quinn Anderson Folk to discuss the long road to making progress with nutrition and fitness. Quinn provides her humorous, honest, and relatable experience as a child growing up in the 90s and how her history with dieting and exercise was a bumpy road that led her to where she is now. Quinn is an amazing example of how well consistency works over time and we hope you enjoy hearing her story! Learn more about your ad choices. Visit megaphone.fm/adchoices

CrossFit Games athlete and friend Paige Semenza returns to talk about her return to the CrossFit Games. Paige talks about what she calls The Big 4 - the elements of competition that help her achieve her best. You can follow along with the rest of her season on instagram @paige_semenza and if you would like to support her trip to the Games, you can grab an athlete t-shirt from her (DM for info). Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith talk about going viral online and the parallels between consistency in marketing and consistency in behavior change. Results lag far behind effort. They also discuss body image issues and how being 'fit' is sometimes an anti-credential in the online coaching space. Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith sit down to discuss recent online transgressions and how negative comments and online interactions might impact the mental health of athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices

To celebrate Pride 2022, Alex and Meredith discuss some coming out stories, the ambient homophobia of the 2000s, the hypocrisy of the commercial PRIDE movement, the balance between visibility and normalcy, and the ongoing struggle for LGBTQ+ rights. Learn more about your ad choices. Visit megaphone.fm/adchoices

Lynsey Martin returns to the show to talk about Set Point Theory, Settling Point Theory, The Dual Intervention point model and how these theories work together to explain "sticking" points in body weight management. Super interesting episode, you don't want to miss it! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex discusses some of her more embarrassing moments and touches on the shame that still exists in the LGBTQ world. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith talk about three very common misconceptions in the fitness and nutrition industry and how this type of misinformation prevents people from getting as healthy or as strong as they can. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Meredith and Alex discuss the downsides of attaching timelines to goals and how they can actually hinder achievement. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Tactic coach and recipe #queen Jill Kerslake joins the show to talk about her history with nutrition and macro tracking, how to manage long slow progress, and why you should consider putting cauliflower in your oatmeal (for real). Tons of tid-bits and takeaways in this episode that you don't want to miss! Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is a meatless sandwich. Alex and Meredith discuss updates to the Tactic brand, that one time Alex dumped Meredith in the Chicago airport, and relationship advice for when you can't stop arguing. Enjoy! Learn more about your ad choices. Visit megaphone.fm/adchoices

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