The Health Revival Show | Hormone Therapy & Gut Health Insights

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

In this episode we talk about the holiday aftermath and the struggles of the sugar cravings after two weeks of fun, being out of routine, surrounded temptations and enjoying all the treats and vino.Tip or Trick: Quickie Chicken in the Instant Pot - Liz favorite recipe, 1 can enchilada sauce with chicken breast or thighs. Becca's staple, shredded chicken - chicken breast and chicken broth.The StrugglesBeing out of routine - overexercising or under exercising.Sugar cravings and enjoying more alcohol.Sleep quality and lack of restful sleep.Bad habits sneak back in and roaring their head.Good habits slip.How to bounce back? Eat your normal meals.Focus on simple habits you know such as water, sleep, movement, veggies, protein, etc.Start meal prepping a bit and keep them a bit more bland.Remove processed foods and added sugars/preservatives.Start tracking again.One habit at a time - don't try to slash calories or over train to 'make up.'Chicken Pad Thai RecipeGive yourself grace - you're not the only one struggling post holiday.Supplement episode covers the CALM and greens that can help with cravings and digestion.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 our top 5 nutritional supplements, not weight loss supplements, these are nutritional supplements that are recommended for common deficiencies.First, we want to say we strongly believe that food should be first, meaning good food quality, healthy lifestyle habits (listen to our podcast on The Foundations of a Healthy Lifestyle HERE). THEN look to add supplements to support your diet.Disclaimer: These are not prescriptions as we are not medical professionals. The recommendations are based upon research, our education, experience working with clients and personal experience.   We know there is a LOT of confusion around nutritional supplements supplements, so we are going to cover some of the common questions we get like:What are good brands? What are common symptoms/signs of deficiencies?What foods can help decrease nutritional deficiencies?What are recommended doses if I am deficient?If you have questions, just message us! Tip or trick: Liz talks about her new gadget for making protein coffee and mixing her reds and greens - This is the frother from Amazon. *Caution these things are powerful mix with caution :) don't have your cup super full unless you want the coffee tornado like I had! Highlights and links 1) Vit D/K27:25 Signs of deficiencies12:20 Recommended supplementation dose13:00 Foods high in Vit D Vitamin D supplement recommendations1stPhorm Liposomal Vit DThorne Research Liquid Vit D/K2Zhou Nutrition Vit D/K2 Pills 2) Magnesium14:25 Signs of deficiencies17:40 Recommended supplementation doseMagnesium supplement recommendations:CALM Pure Encapsulations Magnesium Glycinate 3) Zinc19:30 Signs of deficiencies21:20 Foods high in Zinc22:00 Recommended supplementation dose Article by Chris Kresser Healthline Article  Zinc supplement recommendation:Zinc Picolinat ***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 a world full of magazine covers telling us our abs should be flat and our booties should be round, how are we supposed to accept ourselves the way we are? Though it can feel defeating, there are ways you can improve your self-esteem TODAY!Tip or Trick: Find an exercise routine you enjoy that is effective AND, ideally, a supportive community to help you along the way! Don't sign up for something just because your friend did - if you hate running, Orange Theory probably isn't goin to be your cup of tea so find something YOU enjoy doing. This does not mean you will want to go every day or be motivated - but you need to find something you can do, enjoy at least a little bit and progress towards your goals!Alright - onto improving self-esteem and building confidence!The term self-esteem is used to describe a person's overall sense of self-worth or personal value.The most important thing to understand is that EVERYONE, literally EVERYONE struggles with this at some point in time or another! It is human nature to compare ourselves to others so this is something you need to continuously work on! There isn't a magic 'fix' or a cure - it is work that needs to be done daily.10 Ways To Improve Self-Esteem Unfollow anyone that makes you feel inferior or triggers you! Focus on what you can control and let go of things you can't. Dress ‘as if’ you are where you want to be. Put away the baggy T shirts and put on that blazer! Walk with your head held high and confidence, you have to start ACTING and the emotions will follow! Self care is necessary - INVEST in yourself!  Control your support system - Evaluate who you surround yourself with and distance yourself from those that bring you down or make you feel bad. Treat yourself as you do others - would you talk to your girlfriend the way you talk to yourself? Probably not. Set small, easy goals and crush them! Reframe your thoughts, you are the only one that can make the shift! Make a list of triggers - what is within your control? What is not in your control? Who is triggering you? What emotions/thoughts are you having?  What you resist you become - fighting yourself and loathing your body only stimulates more neurochemicals to keep you stuck in the cycle. The good news is you can change! How? Make the decision to shift your thinking and emotions will follow! It is something MANY people struggle with and work needs to be done daily. If this has helped you - please message us! We would love to hear from you and how you are starting to improve your self-esteem little by little each day!Connect with us:Lifestyle Nutrition website ***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 things we are encountering as new moms, the struggles, #momguilt, and 5 tips to not lose yourself.Tip and Trick: The mom essentialsBecca, Dry Shampoo - Not Your Mothers Liz, IT Superhero Mascara and Kirklands Facial Wipes We talk about Beccas son smacking her in the face and Marcus trying new foods and getting stronger.The crazy, unrealistic post on social media, people sharing post that are far from real life and make you feel like a horrible mom... not to mention the pressure to 'bounce back.'Are you a mom? Join TheMomEdge - a group for moms that is a judgement free, no momshaming zone!#Momguilt - life as a working mom, taking time to ourselves and prioritizing our needs.5 Tips To Not Lose Yourself Prioritize Your Relationship! We cannot stress this enough! DATE NIGHT is SO important! even if it is at home when the babes go down, make dinner, drink wine, enjoy your time with each other and BE PRESENT! Movement - Get some sort of movement in to help you create space, decompress and destress! Exercise is proven to help with depression, anxiety and stress relief! Plus it allows you to exert energy and blow off steam so you can show up less irritable and more patient!  Keep Food Simple! Liz talks about Instacart and how it has helped so much with grocery shopping plus a few of our tips for easy meal prep!  Girl time! Voice your need for this and schedule it!  Give Yourself Grace - the hardest to do as a new mom, but so necessary! We would love to hear from you! Drop us a DM - are you a mom? What are you struggling with? Or just tag us in a cute photo so we can see your babes! 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 - ***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 setting REAL goals instead of New Years Resolutions.Tip or Trick: Liz talks about both a tip and trick with the Instapot and how to use it to quickly meal prep!   According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them. We are here to change the game and help you succeed. Goals should be evaluated monthly, not quarterly or yearly as they are too big! After February/March, most people forget about their resolution because they've fallen off so hard so we want to help you set goals that are achievable so you can be successful! We have our own acronym for goal setting - START. Goals should be: S - Simple & SpecificT - Time-boundA - Actionable for AccountabilityR - RealisticT - TODAY! Focus on making today a success and being 1% better every day. Let us know what resonated with you today and how you are going to START to set goals to crush 2020! 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 our top 5 things to building a solid foundation of a healthy LIFESTYLE.First, we recap and share our Christmas 🎄Tip or Trick: Becca shares her new found love for the Peloton app and her run outside. Then we dive in to 5 foundations to living a healthy lifestyle:1) Water Intake - Importance of water intake and tips to get your water intake in daily. 1/2 of your body weight in ounces per day minimum, 2/3 of your body weight in ounces if you exercise.There are several apps that can help with tracking water intake and remind you to drink water.2) Sleep - Read our blog on sleep hereSee our live video inside the LSN Facebook Community covering best sleep hygiene habits, nighttime routine and setting up your sleep environment. 3) Movement - Exercise and Non Exercise movement is imperative! Find something you enjoy, start small and build up!4) Quality of Food - whole, unprocessed food for 80% of your intake.5) Food Balance - brief overview of Macros (protein, carbs and fats) and how to build a meal.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 things we wish we knew when starting our journey. Expectations vs reality, the mental and emotional components of a weight loss journey how to give yourself grace along the way.3:40 Restrict and binge cycle9:00 One bad meal won't kill you, don't let it derail you12:50 Scale is ONE measure of success, not THE measure.21:30 Sleep - Read our blog on sleep here25:00 You don't have to crush yourself in the gym29:40 You can't be in calorie deficit for ever34:07 Give yourself graceDownload 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

Welcome to the Food Code! Becca and Liz, two nutrition coaches, entrepreneurs, new moms and passionate educators serious about serious about delivering the best possible, no bullshit, approach to all things diet related. We know there is a lot of conflicting information in the diet industry [we fell for a lot of the BS ourselves] and our mission is to educate you on proper nutrition to fit your lifestyle.In this episode, we share the purpose of The Food Code and share our personal stories that led us to become nutrition coaches and entrepreneurs. We talk about the journey - our relationship with food, diet history, training, mindset and emotions along the way.5:00 Becca's story 13:00 Liz's story23:00 Get to know us this or that - we share some of our guilty pleasures, our past corporate careers and confess that we hate watching the news.33:00 What we would change in the world36:00 One common 'myth' of nutrition coachesDownload 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