The Health Revival Show | Hormone Therapy & Gut Health Insights

In this episode we talk about all things related to mindset, motherhood, entrepreneurship and navigating stressful times in life and overcoming hardship. Connect with Dr Cathy on InstagramFacebookThe Branch Moms NetworkAdvanced Health of Naperville *best Chiropractic and massage therapy in our area!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

In this episode we talk about weight loss plateaus, how to determine if it is a TRUE plateau or inconsistency AND if it is a true plateau we talk through 5 strategies we use to break it!  Tip or trick: Becca talks about her over eating this past weekend and the lesson she learned along with a few tips to not overconsume when you feel extremely hungry!  What to do in a TRUE plateau? The last thing we want to do is DECREASE calories - this is what everyone thinks is the answer and it’s NOT!  Increase NEAT - walking, park farther away, take the stairs, etc.  Manage stress better - journaling, meditation, coloring, reading, creating space!  Change up macro ratios - we play with carbs and protein a bit and move calorie intake around (we also get more strict on where these calories coming from as well - alcohol, sweets/sugar, processed foods, lots of bars/shakes, etc.)  Take a look at gut health - is there inflammation, bloating, gas, constipation, etc.   Visit small fasting windows  THEN decrease calorie intake - we would likely do this with a bit larger deficit for 5-10 days followed by a refeed (mainly from carbohydrates). 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

In this episode we talk about Non-Exercise Activity Thermogenesis (NEAT) and how important it is to your overall health, how it can help you lose weight, and even increase productivity!NEAT is often overlooked in the weight loss community. Basically NEAT means ALL the activity you do outside the exercise. Too often we think that if we workout daily that’s enough to lose weight and many underestimate the value of NEAT and how impactful it is to our overall calorie burn. Tip or Trick: plan out your day and complete your MUST DOs FIRST! Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.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]  ***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 the owners of Top Notch Nutrition about living with autoimmune disease. A few of our favorite products are:Hydrate (Orange Mango is our jam!) Sleep - awesome for those who need help with sleep! Relief - POWERFUL antiinflammatory!CLEAN Protein - Great tasting protein and easy on the gut as it is specially formulated with lactase enzymes, Aminogen and Astragin.Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.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]  ***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 process and how progress is made over the long haul.This is so important to understand as you focus on the progress and process instead of solely focusing on the product or outcome.Process instead of product means giving your all to a process WITHOUT guaranteed results.  You cannot comprehend what the body will do, no one can. [Unless you want to pay for ALL of the bloodwork, all of the testing, all of the data to give you a snapshot of what's going on inside of your body to help estimate what should happen]. Highlights Progress Takes Time -  The human body is in a constant state of regeneration, from the cells in our skeleton to the nails on our toes. But some cells are replaced more quickly than others, and some body parts never get replaced. Skin cells are replaced every 39 days Liver Cells are replaced every 300-500 days. Skeleton is replaced every 10 years [This is an organic process - it's not like on day 1 of year 11 we start with a brand new skeletal structure, but it's a constant turnover of cells.] Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.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]  ***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 about how to improve digestion and all about poop :) These are the Digestive Enzymes we love!Visit https://www.parksidenutrition.com/ to get your free poop guide! She also has recommended supplements listed on her website as well!Connect with Ali on Instagram Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.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]  ***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 Sam about the importance of living a healthy lifestyle, understanding metabolism and how much it impacts and how food can help you heal, repair, recover and grow.Highly recommend you check out his podcast - Sam Miller Science as he has many great episodes! This is the episode he referenced in our podcast. Connect with him on Instagram You can learn more about him at www.sammillerscience.com and access his free training resources we mentioned in the podcast! Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness.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]  ***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 Brand and Michelle from Key Nutrition about making yourself a priority and the undying commitment you need to have to yourself.Connect with Brad Connect with MichelleJoin our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about the repercussions of living a sedentary lifestyle and the ONE most beneficial movement habit you can instill to your DAILY routine... walking.Tip or trick: in times you feel you need to destress and decompress, you can do so in other ways besides meditation or guided meditation. Liz talks about making a little list of things you like to do and that bring you joy to help you decompress - mine is cooking :)  Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk with Shanna self-love, self-care and nourishing your body and relationships in motherhood. We also talk about her non-toxic skincare line and she graciously has a giveaway for our audience!Shanna has graciously allowed us to share her meditations.Here are two “peaceful” meditations she recorded.https://drive.google.com/drive/folders/1az626fOq_RQcRmhRFyX_Bu0tBBUx47lo?usp=sharingAnd here is the link to her whole library of guided meditations. There are about 34 all with a different focus, but all should calm body and mind.https://soundcloud.com/user-376392126/sets/exhale/s-QJwbJSpell Botanicals is giving away The Face Cleansing Kit which includes Balance Face Cleansing Oil + Micro Exfoliating Rice Powder PLUS Travel size of Glow - light weight antioxidant face oil + Organic Muslin ClothYou can read about the line here: https://spellbotanicals.com/ If you would like to order, use coupon 'FOODCODE' for 15% off your order!  Here is how to enter:1) Share this podcast online and tag us!2) Follow @lsn.coach and @spellbotanicals3) Comment on our giveaway post and tag a friend!Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about a few key lessons we have learned from various mentors, motivational speakers and personal development trainers. Tip or Trick - schedule something during 'witching' hour if you find yourself gravitating towards snacks, wine, or mindless eating. Distract yourself with a workout, walk, hobby, or task outside the kitchen! Podcast referenced High Performance Habits Explained High Performance Habits Book by Brendon Burchard  Adopt the Role Model Mindset Don't be afraid to be vulnerable inside of this! Take Care of Your Physical Health (workouts, walks, meditation, taking ‘pit stops’ from staring at a computer all day) Your weight has nothing to do with your value or self-worth, and you putting that label on yourself is simply a perception.  “5 is only average in the presence of a 4 and a 6”.  Seek Clarity  You have to know your WHY to eating better, sleeping, working out, etc.  It shouldn’t be JUST for a physical outcome - it should be deeper rooted!  Set boundaries / expectations  In all areas of your life - relationships, habits, work, etc. Scale up & change your emotional state - if you’re in line and feeling a certain way, take that moment of medication to perceive why you’re feeling that way and what you can do to change it. You generate your energy, your joy, your happiness. Bring Joy.  No one is choosing for you! Emotions are signals - Guilt can be utilized as a signal to pay attention and do a better job for whatever you feel guilty for. Failing is a moment, let it be a moment and move one - Andy Frisella podcast we mentioned.Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk with Rick Alexander, an author, speaker and educator who specializes in helping individuals and organizations understand themselves better so that they can increase performance, find meaning in their work and build a life that is in alignment with their ultimate goals.Connect with Rick online at https://rickalexander.com/ Instagram: https://www.instagram.com/rickalexander_/Listen to his podcast Morning Coffee with Rick AlexanderJoin our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about ways to build better discipline in times you don't feel motivated. Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about 5 reasons templates suck and how we believe there is a better way to diet and reach your goals for long term success. Short term mindset vs long term sustainability/freedom No education - how should you set intake levels? what to do when it is over? what to do when biofeedback suffers? Doesn’t consider your individual needs - do you have autoimmune? high cholesterol? food intolerances? Not lifestyle applicable - doesn't teach you how to utilize cycling/periodization for vacations, different seasons of life or when goals change  Doesn’t teach REAL behavior change or address underlying issues such as emotional/binge eating/stress eating  Ready to break free from this cycle, feel good physically and have confidence? Learn more about our Metabolic Prehab program here!Download our metabolic blueprint here if you can relate to the symptoms we talk about that are associated with chronically dieting.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 our mentor and coach, Jason Phillips about the mental side of reverse dieting and metabolic adaptation. You can connect with Jason on Instagram and if you're interested in the Nutrition Coaching Institute he is offering 75% off to our listeners! Visit https://ncicertifications.com/ for more information!Can you relate to our conversation and find yourself stuck dieting without success? Learn more about our Metabolic Prehab prgram here! Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about stagnation and the concept of being 1% better every day.Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about tips to help you on your postpartum journey. The importance of nourishing your body and giving yourself grace as a new mom!Shout out to Lindsay Stenovec, R.D. for providing a great training on pregnancy/postpartum nutrition with the Lifestyle Nutrition Coaching team. Join our newsletter here for more nutrition and lifestyle tips including recipes, mindset and fitness. 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

In this episode we talk about focusing on ONE habit at a time and building momentum through consistency not perfection. If you don't workout right now, start walking. If you don't eat healthy right now, start drinking enough water.So often people feel they need to do a 360 to be successful, then get overwhelmed and do nothing. We want you to know it's okay to start small, to fail and to get back up and keep going! Join our newsletter here: https://lsn.mykajabi.com/newsletter Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [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

In this episode we talk about the morality behind food and how many believe food is “good” or “bad.”  Tip or trick is one of our FAVORITE products - Magic Spoon Cereal! Protein cereal that is delicious and even your kids will love! Use coupon code LSN Food’s being good or bad are not determined by facts, but by someone’s set of rules and beliefs. When we start to label food as good or bad, we actually start to label ourselves as well.  If you MUST use a label, try to use ‘everyday’ or ‘sometimes’ or ‘calorie dense’ and ‘nutrient dense’.   Calorie Dense vs. Nutrient Dense  Calorie Dense foods - foods that provide a large amount of calories, but minimal nutrient availability.  Pizza, Pasta, Cookies/Sweets, alcohol, etc. Nutrient dense foods - vegetables, fruits, eggs, red meat, avocados, nuts/seeds  Most of our day should be nutrient dense foods because...nourishment, micronutrients, total caloric intake, fiber, satiation When are foods considered ‘sometimes’ or maybe ‘not worth it’ foods *When they make you physically ill or extremely bloated (food intolerances) *When you have no control around them - visit your relationship with them.  WHY is this happening each time?  Why can we not moderate them?  You may need a period of elimination before reintroduction (maybe some small addiction levels going on or too strong of habits around them)  *Visiting whether you are truly enjoying the food or it has simply become a habit. And is that habit undoing progress or impacting goals you are working towards? Join our newsletter here: https://lsn.mykajabi.com/newsletter Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @beccachilcz_nutritionEmail: [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

Join our newsletter here: https://lsn.mykajabi.com/newsletter Tag us with your zoom video chats and/or homemade wine or liquor tasting this week! 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

In this episode we talk about the importance of protein, answer common questions about how to set protein intake goals and what types of protein are best. 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

In this episode we talk with FitMom, Sarah about homeschooling and working from home. She shares tips for other moms who are new to this and reiterates that we are all in this together! You are not alone! Connect with Sarah on IG https://www.instagram.com/sarah.alyse.fitness/Listen to her podcast, LeanIn http://leaninwithsarah.libsyn.com/ ***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 caption needed for this one! 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

In this episode we talk about identifying if this is the right season to diet and things to consider in your life.Podcast Ep 32 Referenced: Consistency is KING, Calories are QUEEN.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

In this episode we talk with Amanda Montalvo, a Registered Dietitian that specializes in women's health and hormones. You can connect with Amanda on Instagram @hormonehealingrdWebsite: https://hormonehealingrd.com/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

In this episode we talk about 5 takeaways from the ImpactCollective event with the Nutritional Coaching Institute and things you can do to live a better, more fulfilled life! Tip or Trick - Book recommendation: 5 Second Rule by Mel Robbins  If you don’t like what you’re doing/situation - you can always change. You have to take action - applied knowledge is power   Your environment dictates who you become People won’t remember you’re a size 6  - they will remember how you made them feel  “Methods are many principles are few. Methods often change, principles never do.”  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

In this episode we talk about consistency being superior to calories when you're making a lifestyle change. *Not for a short term, body composition goal...but a long-term, sustainable lifestyle change.Tip or Trick: single ingredient foods.Consistency is KING  #1 Lifestyle and knowing your nonnegotiables You don’t have to have a crazy restrictive/fad diet > your diet doesn’t need a name.  #2 Some days will be a little over, some will be a little under - consistency is most important week over week  This how we make our lifestyle our alley, planned deviations without guilt #3 Process OVER Outcome - behaviors/habits should be lifestyle not just goal driven. EX: Goal to run a marathon, but then you quit after marathon versus you run to become a runner. Calories are QUEEN #1 Rule you have to be in a deficit to lose weight.  Food quality of those calories matters.  Evidence shows that calories matter (simply, if you’re consuming more than you are burning, you will put on weight, and vice versa), but food quality is an equally important part of weight loss or improved body composition. Eating high quality foods in appropriately sized portions can be a great, and more sustainable nutrition strategy than solely relying on calorie counting. Researchers in the Department of Nutrition at the Harvard School of Public Health found that quality is very important in determining what to eat to achieve and maintain a healthy weight, and that “a calorie is a calorie” doesn’t tell the whole story. While these researchers did not discount the importance of calories, instead suggesting that choosing high-quality foods (and decreasing consumption of lower-quality foods) is an important factor in helping individuals consume fewer calories. They found in their study of 120,000 people over 20 years that weight change was more strongly associated with reducing the intake of foods like refined grains, fats, and sugars (like in potato-chips, processed meats, and sugar/artificial sugar-sweetened beverages) increase weight gain. On the other hand, weight loss was associated with diets rich in vegetables, whole grains, fruits, nuts, yogurt, and other higher-order foods. Movement - Calories in/ Calories out  We often think we move more than we do and eat less than we do. Importance of NEAT - non exercise activity thermogenesis. Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @bchilcz3Email: ***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 mom guilt, mom shaming, share stories and discuss tips to take care of yourself as a mom.We share our experience as working moms and what we struggle with in hopes to encourage other mommas and let you know you're not alone!Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

Tip or trick: Cardio intervals vs static cardio.Immune-Boosting Nutrients Vitamin C - Liposomal is ideal and best absorbed on an empty stomach.  Vitamins A & D. Both of these fat-soluble vitamins are important for immune health, but here’s a little-known fact: research suggests that they are only effective for preventing/reversing colds and flus when taken together. Cod liver oil contains natural forms of both A & D in a synergistic blend. I recommend Extra Virgin Cod Liver Oil from Rosita as my preferred cod liver oil product. For more information, read this article. You can purchase EVCLO here. Selenium - Helps balance and regulate the immune system.  Iodine - Most American's don’t get enough - especially health conscious American's.  Some people with auto-immune (thyroid conditions) don’t tolerate iodine well, so if you have Hashimoto’s or Graves disease, speak with your doctor, exercise caution. Zinc - (Picolinate) can up it to 30mg/day for short period of time when you are feeling a little sickness come on.  Drink Fresh Ginger Tea - Ginger is a potent anti-viral substance that prevents the adhesion of viruses to the upper respiratory mucosa. Wash Your Hands  Elderberry Syrup or Gummies - Elderberry is one of the most effective botanicals for strengthening immune function and preventing colds and flus. Rest/Take Time off From Gym - Give your body the energy it needs to fight off the virus  Sweat: in Chinese medicine, sweating is recommended at the early stages of a cold. The best way to do this is to take a very hot bath. I also recommend adding herbs and essential oils that promote sweating, such as wintergreen, eucalyptus, rosemary and thyme. Dr. Singha’s Mustard Bath is a powder containing these ingredients that you can add to your bath. It’s available at Whole Foods and other health food stores, and also online. Hydration - Staying properly hydrated helps the kidneys do their job of balancing electrolytes and filtering waste from the body. Drinking water can also help illness by lessening congestion and allowing mucus to be coughed out of the body. Foods To Focus On Consuming When Sick Bone Broth and/or Fermented Foods/Probiotics - Fermented foods and/or probiotics: 70-80% of our immune system is in our gut. If you have intestinal dysbiosis or poor gut flora, you’ll be more susceptible to viral and bacterial infections (and colds and flus). Keep protein high - You’ll want  1-1 ***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 and Christy talk about everything from their diet histories, seasons of dieting and making it a lifestyle to fostering a healthy environment at home and how to talk to children about nutrition.Read the article Christy talks about on how to talk to your kids about food!https://www.parentsandkids.com/2019/01/21/5-strategies-to-talk-to-your-kids-about-food/Connect with ChristyInstagram: @christymaecampbellFitMeNutrition.comConnect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about 5 ways failure can help you grow! Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about common reasons the scale will fluctuate without you gaining fat!Tip or Trick - Opti-Greens 50 for digestion and regularity. 10 Reasons The Scale Fluctuates Sodium / Water Retention Travel Bowel Movements and Fiber (CALM, AloeLax) Workout Intensity and Soreness Time Since Last Meal Sleep/Lack of Sleep Time of the Month  Alcohol Calorie Intake/Carb Intake (Episode 11: Periodization for Fat Loss)  Volume of Food Connect with us:Website lsn.fitInstagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we interview Jenn Ryan, a Crossfit Masters Athlete, about her work as a nutrition coach, how she trains competitively and a day in the life of her training and nutrition.Connect with Jennhttps://lifelineperformance.com/https://www.instagram.com/jenn__ryan/Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about 4 Reasons Plateaus Happen and What to Do About Them!The key to beating a plateau is consistency... 95% of the time, when the scale stops moving, it’s because we have drifted from our eating plan. To get the numbers moving in the right direction, give it 2-3 solid weeks of consistent, on-plan meals before adjusting.  Why they happen Scientifically speaking, when we lose weight, TDEE has been consistently shown to decrease.  Weight loss results in a loss of metabolically active tissue, and therefore decreases BMR. Previous literature refers to this excessive drop in TDEE as adaptive thermogenesis, and suggests that it functions to promote the restoration of baseline body weight. We essentially stop burning as many calories and so our output is now either matching, or less than our input. What areas do we look at with plateaus? Intake - Have we been consistent - weekends too!?   Can we reduce calories at all?  Quality of food?   Sleep/Stress -  Have these changed over the past 2-4 weeks?  Are we getting a minimum 6.5-7.5 hours of sleep a night?  Movement - Are we exercising regularly? Are we getting minimum 8-10k steps a day?  What is our intensity of exercise and does it match our sleep/stress going on?  Is it time to ‘take a break’ from dieting?  How long have we been dieting and in a consistent calorie deficit?  What is our biofeedback telling us?  Sleep Hunger Mood Libido Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about late night eating and tips to prevent overindulging at night time.Tip or Trick - new chicken bites from Costco for a quick and easy snack instead of a shake or bar. Don't have a Costco membership? Just dice up some grilled chicken, or shred it and keep on hand! Liz's favorite protein muffin After-dinner and before-bedtime snacking when not hungry can result in consuming unneeded calories. Potential Causes You're note eating enough early in the day Stress Abnormal eating patterns/Lack of routine Boredom Tips to overcome late night eating Evaluate what you eat in a day!   Are you eating breakfast?  Are you eating enough nourishing calories? Are you eating adequate protein? Develop a Routine/Plan De-Stress *Anxiety and stress are two of the most common reasons why people eat when they aren't hungry. Distract yourself Don’t keep junk food/temptations in the house Eat dinner later and/or schedule in a late-afternoon snack or after-dinner snack!   Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk with Mark Joe from the 1st Phorm team about proper workout supplementation.Top 3 for Health/Lifestyle 1) OptiGreens 50 - we've talked about these many times and can't say enough great things about the OptiGreens! Liz also loves them mixed with the reds!2) Microfactor - complete daily micronutrient packets3) EFAs - Taking in ample amounts of omega-3 essential fatty acids in your diet from oily fish sources can help naturally suppress inflammation.  Level 1 Protein A complete protein that mimics whole food, great for a snack or meal replacement!Liz's Favorites - German Chocolate Cake, Ice Cream SandwichWorkout Supplementation for Optimal Recovery Post Workout StackPhormula 1 - Liz's Favorite Fruit D Loop mixed with Opti Greens 50! Mark's Favorite is Root Beer Float. Other delicious flavors Chocolate Mint Cookie (think Girl Scout Thin Mint Cookie) and Key Lime PieIgnition - Connect with Mark @markanthonyjoeConnect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about a few things that really grind our gears. This episode was requested by one of our clients :) Tip or trick - #3by3 challenge for drinking 3L of water by 3pm!A few recommendations we reference:HYDRATE by Top Notch NutritionOpti-50 GreensConnect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we share our pregnancy journeys and tips.First we talk about the Super Bowl half time show and how J Lo and Shakira rocked their mom bods... we agree a bit crotch-y, but still a great performance.Shout out to Lindsay Stenovec, R.D. for providing a great training on pregnancy nutrition with the Lifestyle Nutrition Coaching team. We first talk about our personal pregnancies, struggles, and how we trained throughout our pregnancies.We share important nutrients to pay attention to and include into your diet. We discuss foods to include in your diet throughout pregnancy for key nutrients, and how they impact fetal growth and development.We share our recommendations for supplements/prenatals:Nordic NaturalsNested Choline Supplement Garden of Life Organic Prenatal w/ Folate Designs for Health Prenatal Davinci Labs Ultimate PrenatalConnect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about finding diet freedom, how to ask for support from your spouse/significant other and briefly discuss how Mike uses neurotyping in his coaching.You can connect with Mikehttps://neurotypetraining.com/ @coach_mike_millner🎙Mind Over Macros podcastConnect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about self sabotage, why we do it, and tips on how to stop self sabotaging your success.First we talk about what we order at Starbucks and our favorite IG account to follow for healthier alternative to specialty coffee orders @themacrobarista Then we dive into the lessons around self sabotage and ways you can start to break free from sabotaging your success.3 Tips 1) Write down 5 ways your life will be worse if you achieve your goals.2) Challenge those fears - poke holes in the reasons you think your life will be worse if you make the changes you need. What are you really afraid of?3) Write down 5 ways your life will be better when you accomplish your goals.Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about how we made the decision to leave corporate and follow our passion to help others improve their life via nutrition and training.Making a career change is never easy, but we have some tips for you if you're considering making a switch!Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about the ketogenic diet, types of keto, who it is for, risk to be aware of and how to reverse out of keto.First we talk about the obesity trend and give you a movement challenge! We decided to do this because we see so many people struggling to get daily movement. Movement plays a huge role in health and obesity. Currently 72% of men and 63% of women are overweight or obese and it is estimated that in 2020, 83 percent of men and 72 percent of women will be overweight or obese. 4 Types of KetoStandard Keto - Macronutrient ratio: 75% fat,15-20% protein, 5-10% carbs Targeted Keto - Macronutrient ratio: 65-70% fat, 20% protein, 10-15% carbsCyclical Keto - Macronutrient ratio: 75% fat, 15-20% protein, 5-10% carbs on keto days; 25% fat, 25% protein and 50% carbs on off days.High-Protein Keto - Macronutrient ratio: 60-65% fat, 30% protein, 5-10% carb Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about ways you can lose weight without counting calories.The first 14 minutes we talk about the obscene diet things we’ve heard from clients and crazy fad diets that are wrecking people. #pleasestop 14:40 - 5 Ways To Lose Weight Without Counting Calories Water - if you’re drinking the appropriate amount of water you’re likely to have less cravings, clearer skin, and not as hungry since you are staying hydrated. Eat enough protein - ideal range is .8-1.2g/lb of body weight. Protein is satiating so it will help keep you full longer, reduces cravings, and helps maintain muscle mass.   Remove artificial sweeteners and sugar. The more you give into these cravings is to stop giving into them. Veggies - almost no one we know eats enough veggies. Aim to have a big ole salad with protein or 2-3 servings of veggies in a bowl with your favorite seasonings. Can be roasted, steamed, air fried, stir fried…however you like!  Sleep! Sleep impacts everything. You need to get adequate sleep in order to function properly, feel satiated/full, and keep cravings at bay.Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about tips for staying on track while traveling and how to avoid digestive woes. We also talk about when to remove the scale from your routine and using other measures of progress. Tip or Trick - Replacing your meal prep containers with glass containers so you can reduce exposure to BPAs and other toxic chemicals. We recommend these. Travel Tips Water. Water. Water. Stay Hydrated!  Movement - stretch, walk! Exercise can help with jet lag! Working out can help with resetting your circadian rhythms. Bring a jumprope or resistance bands. Eat a good ‘normal’ breakfast and lunch, indulge a bit in the evenings at dinner. Pack Things Protein Greens Fruit - apples, grapes, oranges Protein bars Think Jerky Tuna packets Nut butter packets Microwaveable rice packets Bring a meal on the plane The second half (15:30) we talk about how to know when you need to stop weighing yourself and ditch the scale.Here is the link to the daily reflection journal we reference. Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode, we talk all things meal prep and how we set ourselves up for the week with food without spending hours in the kitchen! We know meal prep can be a daunting task! But it doesn't have to be... AND healthy eating does not have to be boring and bland, it can certainly be tasty! Feel strapped for time? Liz talks about using Instacart for grocery delivery that has been AMAZING and such a stress relief!Tip or Trick - out new favorite protein cereal Magic Spoon - Use Coupon Code 'LSN' for free shipping! Our simplified meal prep rule is the Rule of 2's 2 Proteins - ex: ground turkey and chicken breast/thighs2 Carbs - ex: sweet potato and rice2 Veggies - we utilize a lot of frozen veggies and bagged salads2 Fats - no prep, just necessary to have these on hand for adding to meals - olive oil, nut butter, avocado, etc.Supplements as fillers for those that do not get enough veggies: 1st Phorm Opti-Greens 50! Liz swears by these and Becca agrees!Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3Email: [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

In this episode we talk about the benefits of strength training and 7 reasons why we believe it is more effective for fat loss.First we talk about our live event, Act As If seminar and the importance of community and support on this journey.Then we talk about myths of strength training - weights don't make you bulky and 'toning' isn't a thing :)#1 Muscle burns more than fat! This helps us burn more calories throughout the day as it impacts our basal metabolic rate (BMR) so people who are more active and have less fat, burn more at rest thus needing more fuel {food/calories} to support their body. #2 Strength training protects bone density and muscle mass. #3 Strength training helps keep the weight off. #4 Strength training has a larger potential for progress than cardio. #5 The myth of spot reducing fat. #6 Strength training can help with chronic disease. #7 Longevity - weight training is much more sustainable for people as it is not as impactful with pounding movements as it can be done with low impact.Article referenced: https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspxConnect with us:Lifestyle Nutrition website lsn.fit and Instagram @lsn.coachFollow Liz on Instagram @lizromannutrition or email her at [email protected] Becca on Instagram @bchilcz3 or email at [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

In this episode we talk about nutrition periodization and how to make your 'diet' cycle match your lifestyle so you can not only get results - but sustain them.Think of this in term of NFL seasonRight now the NFL players are in season > the season for nutrition is either cutting (dieting for weight loss/fat loss) or gaining (building muscle mass) Next they are going to be in postseason > this is maintenance / metabolic restoration  *This is why we cycle between the two to make sure your body doesn't adapt to low calorie intake and we can only go lower to get more fat loss. Then they will be in off season > this is the event/ vacation/ mental break and here we may just work on continuing good habits/eating mindfully and relax on tracking food and focus on practicing the things you've learned. *What most of you have been doing during the holidays, having several wins around doing better than before and mostly maintaining progress :)) Then preseason comes and they start to prepare/practice > this is where we may begin to think about going back into a cutting phase, we don't just jump right back in because thats not always possible. So we may start to track food again, start to meal prep again, have conversations with family/support people. *What I want you to be doing this week as we head into the new year. Periodizing your 'diet' is essentially breaking up fat loss cycles into phases to match your lifestyle so it can be most effective while you enjoy life!Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3 ***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 ways to earn confidence. Although you may not feel confident now, you can! Confidence is a trait that is earned, not given.Instead of our normal tip or trick, we have a challenge for you: Give someone a compliment EVERY DAY this week!9 ways to earn your confidence and start improving today:1) Change your focus - you can be confident today. You don't need to wait until you are a certain size or a certain weight to be confident in your skin, your choices and your life.2) Show gratitude to yourself. Find 1 thing every day you like about yourself, and if you can't find something, think about a capability you're thankful for. 3) You VS You - stop comparing yourself to others on social media or placing unrealistic expectations upon yourself.4) Take care of yourself! No one can do this for you! Push yourself sometimes and do something out of your comfort zone. Try something new such as a cooking class, find a new hobby or go out and meet people.5) Confidence CAPE! There are simple ways you can instantly feel better about yourself, Liz talks about hers being a little mascara for the eyes :) 6) Accept compliments! 7) Name your critic - this is intended to be funny, but also serious. Name the voice inside your head - NOT TODAY JOHNNY!8) Set boundaries and protect your time! Learn to say no, it is ok!9) BELIEVE you deserve to be confident! There is nothing special about us, millionnaires, insta-famous people, Hollywood stars or your your idols - you deserve to be confident just as much as anyone else! Visualize yourself as the confident person you desire, and deserve to become!Tag us in your challenge this week!Connect with us:Website lsn.fit Instagram @lsn.coach@lizromannutrition @bchilcz3 ***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 cover the basics of macronutrients - protein, carbs and fats - and how to balance your intake for your goals.Tip or trick: Becca talked about removing friction around habits you want to instill, and creating friction around those you want to break. i.e. sleep in your workout clothes if you find it hard to get to the gym in the morning, or keep ice cream out of the house so you don't have the convenience of it sitting in your freezer. Additionally, you can plan to do something you enjoy while you do the new habit you're trying to create such as listen to our podcast while you walk or jog : )"Macros" are an educational tool we - sometimes -  use inside coaching. They are not used with everyone nor are they used right away for most people.They are not the end all, be all of nutrition, nor are they a free ticket to eating junk as long as it fits your macros.We go through the importance of each and the purpose they serve in our daily intake.We discuss the importance of eating adequate protein and fat then filling in the rest of your daily intake with carbohydrates and adjusting based upon your personal goals.Last but not least, how you would START to calculate your daily intake, but understand this is generalized information based upon generic calculations and multipliers. As coaches we dive much deeper into intake levels based upon ones diet history, medical conditions, training regimen, biofeedfback (sleep, stress, energy, hormones), etc, etc.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