The Health Revival Show | Hormone Therapy & Gut Health Insights

Join our Sleigh the Holiday Accountability Challenge HERE Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the importance of magnesium as it is the most abundant mineral in the body and it is a coenzyme for over 600 functions in the body. Research referenced:  https://avivaromm.com/magnesium-for-relaxation/ https://drcarolyndean.com/about/ Magnesium glycinate: https://amzn.to/3oXVbYGCALM: https://amzn.to/3lbYKZe Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk with Jamie Morocco about long-term sustainable fat loss, moderating foods you love so you can enjoy life, setting nonnegotiables for yourself daily and the importance of INVESTING in yourself. Connect with Jamie on Instagram or FacebookJoin our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about stubborn fat areas and debunk how some marketers promote belly slimming detox teas, instagram workouts promote exercises that are guaranteed to give you abs along with fat freezing techniques that promise to melt fat away - but it doesn't work that way unfortunately. Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk with Ali Boner about binge eating, orthorexia and how to heal your relationship with food. Connect with Ali on InstagramPodcast🎙 @kweencastAND check out her amazing @kweenandco Granola ButterJoin our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about how sometimes common sense goes out the window when we are in such a place of wanting to change and looking for the quick fix. So we pose a few questions on various fad 'diets' and ask you to really think about the longer term vision for your goals and use the filter of does this make sense for me, my lifestyle and my long term sustainability...Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk with Sarah Alyse on self love, body image and loving yourself and respecting yourself in all seasons in life. We wrap it up with how to prioritize yourself as a woman, wife, mother, working mother or working mother now at home with eLearning and juggling multiple roles.Follow Sarah on Instagram Connect with Sarah on her website at https://sarahalyse.com/Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about Menopause with Courtney Bear - this was a live Facebook training inside our Facebook community HERE so this podcast is a replay.Connect with Courtney on Facebook and join her Facebook group hereClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Disclaimer - This is NOT going to people who are going through grief/crisis/have mental health issues that make you feel like you’re stuck.  In this episode we talk about getting UNSTUCK - THERE IS INCREDIBLE POWER IN CHALLENGING YOURSELF VS. REACTING TO THE CHALLENGE THE WORLD DIRECTS. Change Up Your Routine/Create A New Routine - this doesn’t have to be a big overhaul of everything you’re doing on a day to day basis. This can simply be start drinking more water, start going on more walks, etc.  Something to ‘kick the dust off’ to help kick-start some change and let it be a trickle effect.  Your Circle Supports Your Comfort Zone - If you’re surrounded by people who want to cling to what they know, who aren’t evolving, who aren’t challenging themselves - why would you be any different?  A lot of times the people around us are keeping us stuck, or encouraging us staying stuck.  We may feel stuck because everyone around us is stuck too!  Find inspiration - and that doesn't mean find an entirely new group of friends, but look for social media!  Facebook groups, books, podcasts, youtube videos, etc.   You Have Allowed A Setback to Become A Stopping Point - we focus so much on external things versus taking control and pivoting (covid, injury, going out to eat when it wasn’t the original plan, moving, traveling) Really we have two options here: self sabotage all progress and backslide or put your head down and keep being consistent...   You Are Leading With Fear Instead Of Creativity - You are staying focused on the negative vs. searching and CREATING the positive. Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we had the honor of chatting with Sal Di Stefano of Mind Pump Media on what it takes to make a true lifestyle transformation and some of the KEY components outside of just nutrition as people think of calories in/calories out. We talk about the mental game and emotional side of a transformation along with training! Connect with Sal on Instagram Check out Mind Pump MAPS programming HEREJoin our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about seasons of dieting and what to do when what you've done before  no longer works.Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

We know this is tough love, we are individuals that need to hear tough love and although it is uncomfortable at times...we all need to hear it. Please hear our love in this message <3 We have BOTH been in the situation of being uncomfortable in our skin, unconfident, unhappy with our job and it has taken a TON of hard work and effort to get here ...and it is still HARD! Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode I chat with Michelle Raines of Key Nutrition about making a sustainable lifestyle transformation and raising kids in a healthy enviornment!Connect with Michele on Instagram Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we interview one of our most admired entrepreneurs - Emily Frisella!We talk about restrictive diets with cardboard and broken dreams versus living a healthy and sustainable lifestyle that is enjoyable. We talk about the win > woo woo mentality and the hard work that needs to be put in every day!In the end she shares her top 3 habits to living a healthy lifestyle and we couldn't agree more!1) Establishing and sticking to a routine2) Supplementing your diet appropriately 3) Prioritizing your needs and the importance of sleep!Take a moment and connect and follow Emily on Instagram FacebookCookbooks, Planners, Home Organization and Recipes - Highly recommend the Academic Planner and both cookbooks! :)You can also listen to her podcast, Food In SessionProtein mentioned - 1stPhorm Totally agree with Emily on Fruit D Loop being one of our favorites!Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we pose the question, what if your desired scale weight isn't your healthy weight? By that we mean, some women want to maintain a super lean physique or get to a certain scale weight that is very hard to maintain and may be damaging your health if you're not eating enough to adequately nourish your body! We often find that we chase a scale weight and are willing to go to extreme measures to get there, but sometimes our happiness isn't always worth the last 5 pounds.Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk with Theo Brenner from the UK about his nutrition and strength training philosophies for fat loss! Connect with Theo here:Website: https://www.liftlearngrow.comInstagram @theo_brennerJoin our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about how to make cut phases (intentional calorie deficits) easier with different types of foods and a few KEYS to plan for to make the most out of them!Utilize leaner proteins like greek yogurt (80ish cal and low sugar), cottage cheese (good culture is the best brand I recommend), egg whites, fish, chicken, shrimp and pork chops. A lot of veggies, including less starchy veggies.More fermented foods like pickles, lower carb veggies like cauliflower rice are a great addition to add into regular rice to make it more voluminous without all the carbs.  Pick lighter breads i.e. Dave's killer THIN is 70cal vs the regular slice which is 110 cal, high fiber wraps (50-90 cal) which are great for breakfast burritos with egg whites and veggies. Citrus fruits and berries are less cals and more voluminous than other fruits. Water, sparkling water, tea and iced coffee vs lattes It is normal to be a bit tired, feel not as energetic so just trying to prioritize sleep can be helpful!  Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about some hard truths when it comes to consistency... sometimes we need to be honest with ourselves and ask tough questions.Podcast episode mentioned - Foundations of a Healthy Lifestyle.Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk all about thyroid health and Hashimotos with Leigh Montgomery.Connect with Leigh on IG at @leighleighmontgomeryJoin Leighs Facebook GroupJoin our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode, Liz interviews her client Caroline about her experience reverse dieting for 16 weeks. Caroline is what we call a "hyper responder" and has increased calories by about 500-600 per day and has lost weight. She has lost 11.5 pounds and 13.5 inches as well as improving energy, sleep, digestion and recovery. She also talks about how her relationship with food has changed! Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

You may not think you’re under-eating because you’re not losing weight. But understand that just because you’re eating 1200 calories and maintaining your weight, doesn’t mean you’re thriving and you VERY WELL could eat WAY more food and maintain your weight in a much healthier place.   READ THE FULL SHOW NOTES HERE Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about this season of life that continues to be challenging... eLearning, trying to work, being laid off, stuck at home, unable to take the kids places we would like, etc etc etc - It is a HARD season of life filled with uncertainty and the unsettling feeling of the unknown... BUT we can control what we can control!Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about birth control, the side effects and things that aren't commonly shared.Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the myth of the 1200 calories and why 2000 calories shouldn't be such a scary number as it may not even be enough depending on your goals and your lifestyle!Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

THANK YOU SO MUCH FOR TUNING IN!! We know we have listeners all over the world and we are honored that you take the time to listen! Please share this podcast with others as it is the way we can reach more people and help end the trend of restrictive dieting and help women break free from chronic dieting!Listen to the Metabolic Prehab podcast HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the foods you should focus on consuming before and after your workouts. We also talk about how to fuel for a long hike/run, a race or big event! Read more on our blog at: https://www.lsn.fit/blog/pre-and-post-workout-nutritionClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about being realistic with our goals and committing to do what it takes, or choosing a different path. Click HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

No one food item can make or break your diet, just as it is pretty difficult to undo a month’s worth of hard work in a day or two. You may end up doing a little damage if you push it too far, but it’s probably not anything that will derail you completely or that can’t be fixed. Traditional wisdom claims it takes 3,500 calories extra to gain a pound of fat, but you won’t necessarily gain one pound of fat in a day, it usually takes multiple days of excessive intake to increase body fat storage. You will however, likely see the numbers on the scale go up and feel more bloated due to water weight. Water weight vs. fat gain  *Water weight usually comes on fast and rapidly - your cells are able to absorb excess water under a variety of circumstances including lack of sleep, high sugar or salt intake, hormones, and even the weather (2,3) *Fat gain usually happens slowly over time - When you gain fat or muscle, your body has to capture, store and utilize nutrients accordingly - it is not always a simple process and can take days or even weeks.  The TYPES of food matter - Research suggests eating more protein and “clean” foods may not cause as much weight gain, specifically body fat gain. In a study looking at thermic effect of processed foods, participants burned twice as many calories digesting more whole foods compared to highly processed options (8).  Also, some studies show saturated fat and sugar promote more fat storage than unsaturated fats and complex carbohydrates from whole foods (11). Thermic effect of food - higher protein tends to store less fat because it burns more calories and has the highest thermic effect of food.  Carbs have the next highest and fats have nearly no thermic effect with digestion.  Math Breakdown of Calories/Storing Fat - The human body can store up to about 400-500g of carbs in our muscles/liver at one time (and they usually aren’t super depleted all the time) This is about 2000 calories from JUST carbs.  Higher muscle content = higher ability to store. Our body has essentially an unlimited store of fat though.  Ex: Say you are currently in a slight calorie deficit, and are somewhat carb depleted - so you will efficiently store most of the carbs consumed (80%) as energy in muscle/liver.  And if you don’t have too much weight to lose, the science tells us about 60% of weight gain would be body-fat vs. muscle development.  So if you truly over-consumed by 3500 calories (which would be like 5000 calories for some people), and the macro breakdown was about: 60% carbs (al ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the paralyzation of perfection.Perfection paralysis: It’s the immobilizing fear of failing and something us perfectionists know well. It can wreck our psyche and prevent us from forward movement because we’re so scared the results won’t wow that we’re unable to even begin.  1. Prioritize your energy. In the throes of perfection paralysis, we often lack perspective. Take a global look at your list—and your life. What matters most? Make it perfect. For the rest, let DONE be good enough. Separate your ‘task’ to MUST do, NEED to do, and WANT to do. 2. Let just one thing be good enough. Problem is, for perfectionists, letting "done" be "good enough" is tough.   Yes, you understand that perfection is an impossible standard, but that usually doesn’t stop you from seeking it.  Here’s our challenge: Today, can you press pause on that unwinnable game and let just one thing be less than perfect? Perhaps it means grabbing a salad for dinner instead of making that organic meal you had planned. (Your kids will survive. Promise.)  Or it could mean hitting your bed tonight before the house is tidied. (You’re probably the only one who will even notice.) What one thing in your life can be good enough today? 3. Take the next best step. We often get overwhelmed with what am I going to cook/meal planning, grocery shopping, then having to cook everything that we don’t do anything… some people order groceries but get overwhelmed with cooking so they let it all go to waste and order out. 4. Don’t give yourself a start date or an end date. JUST START. Imperfect action is better than no action.  When you take the pressure off of the outcome or an end date, you start to notice it is easier to adhere. This has to become your new normal. Download our metabolic blueprint hereClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the problem with the BMI scale as a measure of health.The BMI was invented over 200 years ago by a Belgian MATHEMATICIAN-that's right, knew nothing about the human body, was not a DOCTOR or health professional- named Lambert Adolphe Jacques Quetelet. He came up with BMI to help the government allocate resources to the population, and had nothing to do with how “healthy” someone was. Quetelet even requested that the formula was not to be used to measure fatness, or someone’s health status.  What is BMI?  The body mass index is an equation that's talked about frequently in our medical system, in health classes, and in news articles that measures weight in relation to height. BMI uses height and weight to classify people into the categories “underweight”, “healthy”, “overweight”, “obese”, “morbidly obese”- all of which have a line that’s arbitrarily drawn to separate the categories without any other factors taken into consideration. No muscle mass, no health markers, no lifestyle factors, literally just height and weight.  Ironically, although the CDC uses BMI as a measure of health, the CDC’s own data show that BMI measures are inaccurate at determining … well, just about anything really. You can be the exact same height and BMI as someone else and have very different bodies. Oh, and not to mention that very same data shows that nearly half of the people classified as “obese” by the BMI standard were perfectly metabolically healthy, actually. That’s because the human body is an organism not a fucking math equation. A better measurement of health and wellness - Waist-to-hip ratio The waist-to-hip ratio is not only an excellent way of calculating how much excess weight you are carrying, it can also be used to indicate susceptibility to a number of health issues, including high blood pressure, heart disease and diabetes. You can read more about waist-to-hip ratio here. We also have a waist-to-hip calculator here. How do you calculate your waist-to-hip ratio? Using a tape measure, take a reading from your natural waistline and the widest part of your hips. Now divide the circumference of your waist by your hip circumference measurement. Once you've done that, compare to our results chart below. Waist-to-hip ratio results chart The figures in the waist-to-hip chart below are based upon the standards set by the German Society for Sports Medicine and Prevention (DGSP). Men / Women< 0.90 / < 0.80 normal weight0.90 to 0.99 / 0.80 to 0.84 over-weight1.0+ / 0.85+ obesity Note that the World Health Organisation deems that abdominal obesity is represented by a waist–hip ratio above 0.90 for males and above 0.85 for females. ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about how to deal with peer pressure and judgement when starting a healthier lifestyle. Know your WHY - you MUST have a deeper connection to the emotional side of losing weight/why you want to change. Having crucial conversations with family and friends. Ask for their support and be specific with what you need from them...they don’t know how to help unless you tell them...i.e. Fam/Friends asking you to go out every Friday, bringing you ice cream when they get some, asking to order out when theres already a plan.  Educate yourself - understand why you’re changing and the connection of those changes to other areas. i.e. I feel better when I don't drink as I don't wake up in the middle of the night/improved sleep, better digestion with less bloating/gas/constipation and I have more energy. Realize that the comments from other people are due to their own insecurities. Often they are projecting onto you. Sometimes you need to draw a line in the sand - until you build the discipline, you need to you may have to say no for a bit. Have a plan - think about things ahead of time, bring foods/drinks or decide what you're going to order before you go out rather than letting the environment influence you. Be PROUD of who you are - be proud of being healthy and picking the salad when everyone else is eating greasy burgers, be proud of working out even if it is inconvenient.  Be proud of what you are working to accomplish and it becomes much easier to adhere to your plan! Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program! Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about seasons of dieting and buckling down to work on your goals. We discuss the negative impact of trying to continuously diet and how to prevent metabolic adaptation. In cut seasons it is the time to dial in and work your discipline muscles for that period of time.Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about what tracking food can teach you, how to work towards more intuitive eating and common mistakes people make when tracking food intake.Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program! Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about 7 things to consider as you work to build confidence. CONFIDENCE IS EARNED NOT GIVEN. It comes from repetition and doing hard things consistently.   Celebrate small achievements  Ask questions/be curious. Stand up for yourself when you need to. Exercise!  Monitor progress  FOLLOW THROUGH - DO WHAT YOU SAY YOU ARE GOING TO DO Find what makes you happy that also serves your goals  Click HERE to more about our Metabolic Prehab™️ program! Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about calorie dense foods/drinks and what to watch out for in common convienance foods.Products we talk about in the episodeDigestive EnzymesFrother for making protein coffeeBlog about unhealthy salads can be. Coffee/Starbucks  Drinks - Juices/Smoothies/Soda/Lemonades Oils at restaurants (go with salads, or ask for light oil)  Salads - loaded with cheese, nuts, dried fruit, avocado, dressing - you can rack up 1,000+ cals easily. Read more in our blog about unhealthy salads can be. Cheese Condiments/Dips Chips/Crackers Alcohol Bananas and Dried Fruits  Syrup/Honey/Agave Nuts/Trail Mix/Nut Butters  Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] Affiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk bout why we overeat carbs and fats and the importance of keeping protein intake adequate. For a deep dive into protein, you can listen to the episode here.Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about foods to eat during the summer when it is hot outside and you don't feel like cooking or eating something warm.Download our FREE smoothie guide HERE.Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about how doing MORE cardio may be killing your progress. Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] Affiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the excuses we make due to time and how you can get better at prioritizing your time to align with your goals.  First, do an audit of your day. Where are you wasting time? Is there anything you can do to save time from driving, shopping, social media, TV, online browsing?Then make a list of critical tasks and schedule them in!Time block your day and try to stick to the schedule as much as you can.Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] Affiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about over complicating living a healthy lifestyle and making positive changes. The media and diet culture has led us to believe that weight loss/fat loss has to be complex, require a ton of effort and supplements [pills, meal replacement shakes, etc.] Tip or trick: download the app called STREAKS to track your daily habit goals and track consistency. I would start with water, movement, veggies, sleep and self development.Living a healthy lifestyle should be simple. Start with a few basic things and listen to our foundations podcast here.Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] Affiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] Affiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

In this episode we talk about the not so sexy things that happen during fat loss. Tip or Trick - we love the BAI5 lemonades for summer, 5 cals and 1g sugar. They are a bit sweet, so we recommend adding sparkline water or club soda!In a cut phase, you are purposefully restricting your body of energy.   It gets harder to lose and easier to gain simply because of our body’s inherent mechanisms.  Important things to know - things most people don't tell you... You’re going to be hungry Tired It’s gonna be hard, you’re gonna be faced with more temptation because you’re now noticing it more.   You need to be mentally and physically ready - which is why we created Metabolic Prehab™️ It's not going to be linear, ever It's not going to be what you expect, it will be so much more than you expect as far as gratification and learning! What we do to make it a bit easier/more enjoyable:  Sprint Cuts Focus on other wins - take focus off the scale at points  Take breaks  Biofeedback tracking Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected] Affiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN' ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard

We wanted to have some fun in this episode amongst all the craziness in the world so this is a light hearted Q&A with some fun topics, a lot of laughter, a little tough love and some of our secrets :) We are two moms, running a business with one goal in mind: to change lives. We are silly, we get stressed, we have cravings and we enjoy a lot of the things you do! This episode is a fun way for you to get to know us a better and we would love to hear some answers from you if you resonated with any of this or just want to share a funny story with us! Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.Click HERE to more about our Metabolic Prehab™️ program! Right now it is 40% off!Connect with us: Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [email protected] or [email protected]  ***CONNECT🚀 Work With Us - Healthy Gut & Happy Hormones Program🖇️ Liz on Instagram / Facebook / TikTok🔗 Becca on Instagram / Facebook / TikTok 🇺🇸 Join FITMOM™️society▶️ Watch the podcast on YouTube***SAY THANKS💟 Leave a review on Apple Podcasts✳️ Leave a rating on Spotify***Produced by 📣 brandhard