The UFFDA! Podcast

Here's a surprisingly fresh take: we don't get better from training or overworking...we get better by recovering from training or overworking.  Our extra effort in the gym or tackling hard situations in life only gets us better if we can recover/regenerate from it.  Today's episode delivers a surprisingly fresh take on how you can make that happen from a passive, active, and proactive side of things to allow you to live your best life! Introduction to Today's Topic  - 1:32 --> Our body can recover both actively and passively, so what do we mean by optimal recovery and why is it important to live our best life? Better Success Happens with Accumulation (aka Consistency) - 6:57 --> One good night doesn't mean you're recovered.  One good meal doesn't mean you're recovered...but the consistency of sleep, diet, and managing stress will create optimal results through accumulation over time. Passive Recovery Examples - 10:41 --> Let's dive into examples of PASSIVE recovery examples that need to be a part of your day-to-day including a surprisingly fresh take on why breathing is your secret weapon to recovery. Active Recovery Examples - 21:15 --> Let's dive into examples of ACTIVE recovery examples that need to be a part of your day-to-day.  These examples can act like a catalyst and an accelerator to your recovery/regeneration, including just simply moving more often (like getting more steps in) and using other tools like foam rolling, massage, red light therapy, etc. Final Words on Recovery & Regeneration - 29:22 --> Recapping today's episode and talking about be proactive vs reactive in your recovery/regeneration.    Book your free Discovery Call by clicking here and let us know you listened to this episode!   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Gym time is overrated?  And this is coming from your hosts, who are professional coaches in a gym setting.  Tune in to find out why gym time is overrated! Introduction to Today's Topic  - 0:48 --> Let's break the ice right away and see how we got to this topic. Movement > Almost Everything - 3:57 --> When we go to the gym, we move!  Let's give some real love to movement as a whole, not just making it about lifting weights. How to Improve Your Endurance and Cardiovascular Health - 8:19 --> Most people think that you have to do hours and hours of intense cardio to get better endurance.  Let's dive in to the real science behind better endurance.    Book your free Discovery Call by clicking here and let us know you listened to this episode!   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

In a world where are CONTSTANTLY teased with the the next thing since sliced bread, it can be easy to get in a habit of working on the complex without focusing on the basics.  Today's episode is about giving some love to those basics as often times what works the best in our lives is mastering the fundamentals. Introduction to Today's Topic  - 1:27 --> Emily and Jordan discuss why this topic worthy of an entire episode on The UFFDA! Podcast. The Basics Goes Beyond Fitness - 7:08 --> At our core, the fundamental spice of life can be focused on fundamentals.  Fitness, nutrition, relationships, etc can all be improved by setting aside intentional time to focus on the basics (it's what the best of the best do).  Skipping out on the basics will inevitably you back to the basics. The Most Underrated Thing You Can Do - 12:22 --> Jump ahead to see what the most underrated things you can do to be successful in any area of your life. Recapping Today's Episode by Letting the Basics Become What You Do - 16:24 --> When you master the basics, they become who you are and what you do.  It's then that you can focus on the bigger picture as we recap today's episode.    Book your free Discovery Call by clicking here and let us know you listened to this episode!   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

In this episode, Emily and Jordan dive in to a commonly misunderstood defense system of the body: inflammation. Inflammation can be a negative thing, but it can also be a positive and normal reaction. We talk both sides, as well as bring a couple surprisingly fresh takes along the way! Introduction to Today's Topic  - 2:50 --> Introducing the topic and tying it back to our episode on "Why Your Nutrition is Killing You" and talking about food sources of inflammation right off the bat! What's the biggest source of inflammation of the body? - 7:42 --> We won't spoil the answer here ;) But dive in to listen to the negative cycle that inflammation can bring us down into through multiple aspects of our life.  What can we take off the list - 10:26 --> Instead of adding, adding, adding, what if the inflammation we need to fight is a result of one of those additions? What can we stop doing or do less of? The Lifestyle Factors that influence health, wellness, and INFLAMMATION - 11:55 --> If we feel like we're "doing all of the things" but not seeing the results we want, we may not be doing the right things. We dive into the lifestyle factors that are impacting the inflammation in our body. Recapping Today's Episode with Some Action Steps - 17:05 --> What questions can you ask yourself to start impacting the inflammation you're feeling? What things should you start by changing? Emily and Jordan dive back into the first action steps you should take in combating inflammation.    Book your free Discovery Call by clicking here and let us know you listened to this episode!   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Your hosts, Emily and Jordan, are shaking things up with this episode as it should stir the curiosity pot quite a bit as the unpack why your nutrition is killing you.  This is a super impactful episode that is requiring a seatbelt...enjoy! Catch Up w/the Hosts - 0:54 --> Jordan and Emily take a moment to catch their breath and catch up with one another before they dive into today's show. Introduction to Today's Topic  - 1:45 --> Introducing how to we got to today's topic as well as how we're going to rattle what you know about nutrition! It Starts Back in 1964 - 9:35 --> Tune in to find out why this date in history and the hallmark surgeon general's report changed the world and beyond. Why the Original Food Pyramid was Wrong - 12:05 --> Learn more about the original food pyramid of 1992 and how it was based on poor research and funded for reasons outside of our health, thus making us more...unhealthy in the process. A Conspiracy Theory Involving Our Health? - 16:34 --> Explore the data that could support a known conspiracy theory out there that is ruining the health of hundreds of miillions, shortening our lifespans. The Evolution of Nutrition and Diets in America - 21:53 --> We talk about the evolution of the Standard American Diet (SAD) and why it's negatively impacting you. Recapping Today's Episode with Some Action Steps - 29:19 --> We recap today's episode to help you take your next action steps towards success with some information and higher-level questions. Resources from today's episode: Podcast on fats, podcast on carbs, and podcast on proteins.  Book your free Discovery Call by clicking here and let us know you listened to this episode! PS if you would like a copy of our "Rethinking Nutrition" presentation, please email [email protected].   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This episode of The UFFDA! Podcast allows us to push a shameless plug for host Jordan, who is the Midwest's and perhaps the nation's ONLY Titleist Performance Insitute (TPI) Golf 2, Power 2, and Fitness 3 certified coach, Golf Digest's certified fitness trainer, and a National Academy of Sports Medicine Golf Fitness Specialist, to be interviewed by host Emily and talk everything golf fitness and life on the week of the 2024 Masters.  Enjoy! Catch Up w/the Hosts - 0:54 --> Jordan and Emily take a moment to catch their breath and catch up with one another before they dive into today's show. Introduction to Today's Episode of Golf Fitness  - 1:53 --> Brining a topic near and dear to Jordan's heart as well as several of the members and clients of Unity Fitness to podcast for the first time! We Are Humans First, Golfers Second - 5:15 --> Take a dive into how we treat our golf athletes and take their health, lifestyle, fitness, and golf performance to the next level while avoiding pain, improving efficiency, adding distance, and more! "What's the Philosophy/Approach to Golf Fitness?" - 8:10 --> There's an infinite way to swing a golf club, but we feel that you should be able to swing the swing that is most efficient for you. Why You Can't Swing like Rory - 13:20 --> Get a better understanding as to WHY you aren't able to swing like Rory or Adam Scott and attain a "perfect" swing. The Chase for More Speed - 15:19 --> ALL golfers want more distance.  Every.  Single.  One.  Jordan speaks a little more to the pandimonium around speed and if it's worth it or not. The R & A Can't Regulate Your Body and Fitness - 18:32 --> With new rollbacks to golf balls and clubs heading our direction, the one thing the R & A and other governing bodies can't take away from you is what your body can do...and it has unlimited potential. The Better Way to Improve Your Swing Without Fitness - 21:05 --> You'll also understand why the hundreds of tools and "swing correctives" you're working on from YouTube and/or social media are most likely wasting your time (seriously), as well as why you may have the wrong swing coach for you. The Better Way to Improve Golf Game With Fitness - 26:42 --> Learn how we use a fitness program to imporove an athlete's golf game. Recap with These Principles - 36:41 --> We end today's episode with a few principles to help you evolve and grow as an athlete! ***If you're a golfer and would like to begin your golf fitness journey, we have a limited time offer to help jumpstart your journey with a $99 Base Golf Assessment (originally $250).  This is the same assessment the pros use, plust additional assessing to help get the most out of your body and make sure you're focusing on the correct fitness and golf swing movements specific to YOUR body.  Click here to sign up before the price goes back to $250!***   PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The UFFDA! Podcast is diving into the trending topic of semaglutides, specifically Ozempic!  We're covering all things Ozempic, including the benefits, risks, and side effects of all semaglutides that's taking our nation by storm. Introduction to the Episode - 0:53 --> Let's dive right into the topic of semaglutides and why we chose to talk about this subject as fitness professionals. How Ozempic Works and the Benefits  - 4:43 --> Let's dive into the science of how semaglutides work along with its benefits. The Major Side Effect of Ozempic and Semaglutides - 7:07 --> There's one major side effect to taking semaglutides that we absolutely need to discuss.  This is incredibly important for you to know if you're taking or are thinking about starting semaglutides. One Major Drawback of Semaglutides - 10:40 --> Because of the massive demand for these drugs, a shortage has occurred, resulting in the FDA approval for labs making their own unregulated compounds/ingredients to keep up with supply.  Find out more by tuning in here. The Pyschological Benefits and Behaviors of Ozempic - 14:55 --> We know the pschological benefits of taking semaglutides can be invaluable.  We want to talk about those benefits as well as the behaviors to focus on while taking Ozempic or other semaglutides. The Future of Semaglutides - 24:27 --> Scientists are already working on adapting Ozempic and semaglutides to be better.  Here's a quick insight of the evolution of these drugs that is to come. Recapping All the Things on Semaglutides - 27:38 --> We wrap up the last several minutes of today's episode recapping all things Ozempic and beyond as well as how a fitness professional can help you accelerate your results while taking Ozempic.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Today's episode of The UFFDA! Podcast is covering a topic that has been grazed by in numerous previous episodes, but takes a deeper dive into this one.  If you want to achieve your deepest, most satisfying desires and goals then this is your episode! Introduction to the Episode - 0:53 --> Let's dive right into WHY you should do hard things! Why Choosing the Easy Route is Not Rewarding - 5:32 --> It comes to no surprise to hear that if something doesn't challenge you then it doesn't change you.  So, if we continute to choose the "easy way out" through all of our endeavors, how can we expect to achieve what we want most? The Sneaky Benefit of Doing Hard Things - 9:54 --> Tune in to find out the sneaky, yet tremendous value in doing hard things.  One Reason Why You Don't Choose to do Hard Things - 10:47 --> There's numerous reasons (some obvious, some not) as to why people choose NOT to do hard things.  Here's a surprisingly fresh take to one of those reasons. Influence and Support from Coaching - 12:30 --> No surprise here, but it's worth a listen to hear Jordan's surprisingly fresh take on what role models, support, setting a standard, and fear have as an influence on doing hard things. The Power of Intention - 19:09 --> What if everything boiled down to intention, specifically your intention?  What if focusing on being intentional in everything you do, especially when it comes down to your health and fitness, is the ONE THING you need to do to have the ultimate success. The Fear of Failure - 24:00 --> We end today's episode with yet another surprisingly fresh take in regards to "failure".  Fear of failure is another reason why people avoid doing hard things, but what if success is directed correlated to failure?  What would you do differently if you couldn't fail?   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This episode of The UFFDA! Podcast dives into all things MOTIVATION. It can be a topic that often is misunderstood, while also being something that is able to be leveraged to our advantage... when we know how to use it properly!  Introduction to the Episode - 0:45 --> The introduction that went better than last episode, but still some hiccups... But we dive right into the topic and how we deal with motivation regularly. How can we leverage motivation? - 3:00 --> No surprise, we talk action as the first thing. Motivation is something that often people wait to find. But by taking action, we can build motivation and the chain reaction follows in a directed way. Defining the two types of motivation. - 8:24 --> We have two types of motivation - intrinsic and extrinsic. We define these terms, as well as dive into  how we can leverage and use these different types in points of our fitness (or just life!) How can you build and create motivation? - 15:52 --> What if you designed your life in a way that you had a plan, support, environment, and your "why" behind your deeper goal? How cool would that be? We dive into practical tips and curious questions to guide you to create this for yourself. Using external motivation strategically - 20:20 --> Building the environment takes time. How can we create some motivation in the short-term? Here, we dive into strategies to use and leverage the two types of motivation. The conclusion - 21:14 --> To long, didn't listen? Well, we'd recommend that you go back to the beginning and start over. But we wrap it up and talk about how we personally get motivated when we don't want to train or get after our own goals.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This episode of The UFFDA! Podcast welcomes back a special guest to the show. Ben Charles is a coach with at Unity Fitness and brings a unique perspective to training from his experience with high school and college athletes, military, and adult clients.   Introduction to the Episode - 0:46 --> The mess of an introduction that welcomes everyone to the show and gives an overview of what's to come - training for the sport of life. Who is Ben? What is his background? - 2:10 --> Ben shares his background in the field and how he came to work with Unity Fitness.  What is the difference between sport, military and general population? - 7:53 --> With his experience in multiple areas, we wanted to dive into Ben's experience with each population and how he approaches programming differently for each group of people. Does mindset differ between populations? - 12:00 --> Athletes, military, and general population clients often start training for three very different reasons. What is that difference outside of the weight room for people? What does training look like when you have a population (military) that has to always be ready? - 22:01 --> Military is a unique population in that they can get called away at any moment. We wanted to dive into what that was like. What's something we should've asked but didn't? - 31:31 --> Are you holding yourself back in your own training? Ben dives into, not one, but TWO surprisingly fresh takes and how you (as mostly general population listeners) can take your own training to the next level by paying attention to lessons from athletes and military populations.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This episode of The UFFDA! Podcast covers a mindset shift.  To some, this may come naturally, but for others, the You vs You mindset is hard to grasp.  You may feel like the world is out to get you or that it's you against the world or that you're all alone in this "fight", but that isn't the truth UNLESS you tell yourself that's the case.  Tune in and we'll show you why! Introduction to the Episode - 1:05 --> We're carrying on with some of the concepts, philosophy, and mindsets from the previous two episodes as we show you who your real competition is. You're Literally the Only One Who CAN Do This For You - 4:20 --> There's only one person out there who can take care of you...and that's YOU.  If we set ourselves up against the world or play the victim, we pinned ourselves against a force that we created through our own imagination, causing a change in behavior and action that doesn't help you achieve your goals. Using the Right Support System to Succeed - 8:13 --> We discuss how the proper support system(s) are required to help you be successful. What Happens When You Realize it's You vs You - 10:53 --> One of the most powerful movements you can have is when you reailze you are the only one standing in your way of achieving what you want...so what do you do?   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

We're back to the normal hosts on this week's episode as Jordan has recovered from being sick.  And this week, we're talking about som seriously positive stuff: happiness, gratitude, and WINS!  It's time to get motivated! Introduction to the Episode - 1:15 --> This week is following up from a nugget on last week's episode and taking it a step further towards helping with nutritional succes.  We Live in a World of Negativity... - 3:01 --> It's a tough pill to swallow, but a lot of our world is buzzing with negativity.  Tune in to find out why and how we can rewire your brain. Use Your Wins Like a Savings Account - 9:25 --> The wins are everywhere if you look for them, but you need to be intentional and aware.  It's time to stock up and save! Real-Life Examples of How to Celebrate (and Save) Your Wins - 14:00 --> We've got several examples to show how we're celebrating wins of all kinds to help achieve a bigger goal (and a lot of these are based on nutrition). A Safe Space is Necessary for Success - 17:35 --> Whether it's journaling, a community, a coach, or someone who is close to you, a safe space is necessary for you to create continued success to help create logical steps that is paired with your emotional choices.     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

In this episode of The UFFDA! Podcast, Emily sits down for another solo episode with an extension of the conversation from the last one she did on language and how the words we use are impacting our lives. In this episode, she talks about personal responsibility - what it is, starting to recognize ways we can take more of it, and how to cultivate it, both in our health & fitness journey and every day life.   Introduction to the Episode - 1:55 --> Just getting right into it! What is personal responsibility? - 3:01 --> Before we talk about the terms, let's define it. Personal responsibility means holding yourself accountable for your own actions and exercising self-control. What role does personal responsibility take in our lives? - 8:05 --> What does this look like? How can we begin to recognize the role personal responsibility either currently plays or should play in our lives. How can we develop more personal responsibility? - 13:20 --> Here's the action. How do we put this into play? How can we develop more? Emily breaks down 4 actionable steps to cultivate more personal responsibility in your life. It's not all about the negatives. Wrapping up and conclusion. - 21:09 --> We have to stop and take personal responsibility and ownership over the wins too. It's not all about the negatives.   Links to Previous Episodes Referenced   Emily's other solo episode: https://www.unityfitnesspro.com/podcasts/the-uffda-podcast/episodes/2147990273  The episode where Jordan interviews Emily: https://www.unityfitnesspro.com/podcasts/the-uffda-podcast/episodes/2147830202  Recent episode about failure: https://www.unityfitnesspro.com/podcasts/the-uffda-podcast/episodes/2148498402    Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This episode of The UFFDA! Podcast is back on the nutrition topic, and this time we're taking a total dive into carbohydrates (carbs).  Carbs get a bad rap in our society these days, and as you'll hear today, it's for good reason).  BUT carbs are also extremely useful and valuable to our lives - they are a macronutrient! Introduction to the Episode - 3:32 --> Let's talk about everything carbohydrates: to what they are, what they do, quality, types, and beyond. What Do Carbs Do? - 4:50 --> We dive into the use and science behind carbohydrates and how to use them appropriately, not abusively. The Myth About Fat as Fuel for Cardio - 8:05 --> A lot of people think they way to lose and burning more fat is doing cardio exercises at the fat-burning level.  However, that is actually a very inefficient way to burn fat.  Tune in here to find out why. Are Carbs Bad?  It Depends... - 10:25 --> Going over the history and evolution of how carbs were a mainstay in everyone's diet to now being shunned and shamed in today's society (for some good reasons).  Let's dive DEEP into the subject of carbs as it exists in today's society, nutrition, and uses. Complex vs Simple Carbs - 17:05 --> Carbs are not all created and digested equal.  They're actually quite different with different benefits and risks.  Emily and Jordan dive into the difference between those carbs and why they matter to your health and goals. Glycemic Index of Food - 21:40 --> All foods have a value known as "glycemic index" which basically tells you how foods interact with your body in terms of insulin release and digestion.  This is an important tool to understand in your health and fitness efforts because it could be what's preventing you from burning fat, energy preservation, and/or recovering appropriately. The Difference of Fructose from Carbohydrates - 27:47 --> Fructose is a type of food that is digested differently than all foods (including other carbs).  There's some new science you NEED to hear regarding fructose that could CHANGE YOUR LIFE. Carbohydrates for Performance and Longevity and Recap - 29:01 --> Carbs are not all created and digested equal.  They're actually quite different with different benefits and risks.  Emily and Jordan dive into the difference between those carbs and why they matter to your health and goals.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

S3.E42 jumps back into delivering a surprisingly fresh take on the mindset towards failure.  In this episode we'll discuss failure itself is more of an opportunity, and is also necessary to help get you to where you want to go! Introduction to the Episode - 1:05 --> Why what happens WHEN you fail, not what happens IF you fail? Using Failure as an Opportunity - 3:38 --> How can you turn problems, conflicts, and failure into an opportunity?  We'll show you how to reframe your mindset to "You either win, or you learn".  Just like Nelson Mandela says. If You're Always Learning, Can You Fail? - 6:10 --> Taking this mindset even further.  What if you couldn't fail?  What would you do differently if you knew you couldn't? How Long Do We Need to "Experiment" - 10:08 --> We feel that people have the best success when they view their health and fitness as an experiement, but what are the parameters towards setting up an "experiment" to make it qualifiable and realistic?  Recap and Learning How to Cherish Failure and Defeat - 12:04 --> We wrap up today's episode talking about cherishing moments of failure and defeat, and being OK sitting in that moment to gain knowledge, power, and opportunity.    Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Season 3 is getting up there in episodes!  We're touching base on the "extremes" of the health industry and fitness industry.  In a world that needs immediate gratification, it's common to see people reaching for the extremes.  BUT, you may be surprised as to why that actually leads to a quicker failure.  Does health and fitness REAL have short cuts?  Tune in today to find out! Introduction to the Episode - 1:33 --> Introducing new perspectives with your health and fitness is what we do, and we're delivering by diving into a BIG ONE again today.  Extremes will lead you to more extremes, including a high-risk scenario.  Your health and fitness deserves better - tune in to find out why. "The Extremes Yield More Extremes" - 3:03 --> When you're focusing on the extremes (all-or-none), the only other option is the extreme on the other end of the spectrum. Using the Minimum Effective Dose - 7:34 --> The minimum effective dose is the minimum what you need to do to achieve your goal, not the maximum. Using Extremes Will Never End With Your Ideal Goal - 9:33 --> You don't wake in your best shape or worst shape, it's accumulative.  Let's flip your mindset and show you how you can move forward to get real, lasting results. Extremes Open Up Pandora's Box - 15:05 --> More examples of how doing extreme challenges and diets lead to more and more extremes (Pandora's Box). What Does Fitness Look Like? - 12:18 --> We take a deep-dive into this question and what the problem is with the question itself. The Biggest Problem with Taking Short Cuts - 15:45 --> We use examples of short cuts with your health vs consistency.  We use different examples with games and comparing professional athletes to amateur athletes and how it releates to your goals. Recap and One Final Message - 18:12 --> A final word on today's episode with a big message to send you on your way to success.     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This week on The UFFDA! Podcast we're circling back to breathwork and the power of breathwork.  Why?  Because it's the easiest thing you can do to reduce stress, improve flexibility, activate your core, and feel better!  Tune in to find out how and why, including tips on types of breathing! Introduction to the Episode - 1:09 --> An episode 12-weeks in the making and (FINALLY) it's time to see how we got here! It's All About Perspective and Society/Culture - 2:43 --> We know that your environment can play up to an 80% role in how you make decisions.  Envrionment can also change our perspective.  When it comes to doctors, trainers/coaches, and other professions, our perspective may be influenced from societal and cultural norms (your envrionment) more than you think! Jordan's Perspective on the Episode's Question - 6:58 --> It goes beyond looks, but focuses more on what they do in terms of their actions and overall practice. Emily's Perspective - 7:47 --> Emily's viewpoint is similar to Jordan's, but also includes overall education. Practice What You Preach - 9:13 --> Is the professional giving you the advice you seek practicing what him/her preaches?  How does that resonate with you?  How has that influenced doctors, soldiers, and other professions? What Does Fitness Look Like? - 12:18 --> We take a deep-dive into this question and what the problem is with the question itself. What Does Health Look Like? - 14:31 --> Now we take a deeper look into what "health" looks like and discuss this as well! Assumptions Are Not Educated - 19:32 --> Assumptions are made with the information we currently have, and what we know...but we also know what we don't know.  How can we find out more or what information do we need to make an "educated" decision? Reviewing Today's Episode - 29:20 --> We sum up today's episode with some recap and final thoughts.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The second episdoe of 2024 is also The UFFDA! Podcast's second-ever episode on breathing.  Aside from strength training, breathing is arguable the most powerful tool for you to learn and harness to improve mood, flexibility, focus, and liviing longer (just to name a few of the numerous benefits of breathing).  As we dive into 2024, we wanted to make sure we give some more value to something that is often forgotten: breathwork.  Enjoy! Introduction to the Episode - 1:44 --> As we reference breathing and breathwork from our previous episodes, we also wanted to dive more into the phyisological, physical, and mental benefits of breathwork! Using Breathing to Decompress and Destress - 9:30 --> Learning how to control your breathing can play a major role in how your body perceives stress (and recovery).  Learning how and when to do utilize breathing as a tool for you to recharge, refocus, and/or prepare is invaluable.  We talk about the science as well as how and when to use breathing to help you out, like before and after workouts or duing stressful moments! Breathing Positions and Types of Breathing - 16:45 --> There's several different breathing positions, tools, and types out there that all serve purpose.  We discuss some of those and WHY they're important as we wrap up today's episode.    Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Happy 2024! It's the time of year when motivation is high, but the how is often lost. Instead of taking meaningless action or action that takes you in the wrong direction, today's episode lays out a plan to bring success in your health and fitness goals in 2024. Let's dive in!    Introduction to the Episode - 2:15 --> I guess we skipped right over the title, but you've read that already... It's the new year and motivation is high to take action this time of year. But what's the best thing to do? Let's dive in!  There's a mindset piece here... - 5:33 --> It's a mindset shift... We have to focus on the big picture and the important why behind our goals. Because it's not about the small things - it's the big reasons that will anchor us to our difficult decisions. What IS the perfect formula... - 12:35 --> Here's a pro tip on how to avoid binging while at home! Hint: Cardio isn't the answer. - 15:23 --> Ope. Yep, we said it. (Apologies for the blender interruptions here and continuing through the end of the episode... it was a busy day behind the counter!) Jordan dives into the research here and why we need to focus our energy on strength training for much of our health and fitness goals. How do you implement strength training appropriately? - 21:31 --> We give recommendations for starting strength training and what that should look like for you if you're just starting or if you're someone who's continuing on in your strength training routine.   Episodes Referenced During this Episode The Unselfish Way to Put Yourself First: This is a topic that EVERYONE deals with in their lives, but we're here to spin our surprisingly fresh take on this emotional topic and help you put your own oxygen mask on first before helping others. Minimum Effective Dose: We know about the "minimum effective dose" when it comes to medicine, yet we seem to avoid it through health and fitness (and exercise).  As a culture, we think more is better.  We're here to set the story straight that more is almost never better, but better is better, ESPECIALLY when it comes to your health and fitness.     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Have you ever "fallen off the wagon" or "gotten off track" of your goals?  Good news for you, is that if you've ever felt that way, it means you were ON the wagon and ON track prior to that moment!  That awareness is key to your success.  Dive into today's episode to figure out how to use that awareness and get back on track right away and stay on track for good! Introduction to the Episode - 3:06 --> We've heard from a lot of people lately that they've fallen off track, so we wanted to approach the subject from a coach's perspective to help you out! It's About What You Do and What You Don't - 6:40 --> Taking no action is action.  Not making a decision is a decision.  It's not always about what you do in terms of action, but it's also what you choose not to do (or stop). How to Stop Binging - 8:37 --> Here's a pro tip on how to avoid binging while at home! You are ONE Decision/Action Step Away from Being on Track - 11:05 --> We recap today's episode by talking about the power you have at any given moment to get back on track (and stay on track).     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

We commonly think about muscles, bones, and other tissues of the body, but rarely to we focus on tendons and tendon health! There are some misconceptions, unknowns, and (of course) surprisingly fresh takes... Enjoy!  Introduction to the Episode - 2:42 --> The definition of tendons, an overview of commonly known tendons, and actions they perform in the body. How do tendons take a beating? - 5:19 --> Often injuries and discomfort that is thought of as the "joint" are ACTUALLY the tendon flare ups and inflammation of the tendon. We break down real life examples of this. How do we strengthen them? - 9:05 --> Training for tendons looks just a LITTLE bit different than traditional strength training. How should we approach tendon training and rehab, depending on types of inflamed tendon. How do you know what approach to take? - 13:39 --> With different types, there are different approaches necessary for rehab. We break down how to approach these, and deliver our surprisingly fresh take in your approach to training these tendons. Recapping Today's Episode and Talking Timelines - 17:29 --> It's not a quick solution for tendonitis recovery. We talk expectations and recap the major points of what we talked about today.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Oh, it's that time of year for resolutions and changing eating habits. Fad diets are popular and common to hop on, with promises of change, results, and any number of enticing things. But are they really all they're marketed as...? Tune in to find out! Enjoy! Introduction to the Episode - 1:27 --> Following the theme of how we help our listeners best prep for the New Year, we decided to discuss nutrition to help with New Year's Resolutions, specifically the different "fad" diets that are out there! The "Trap Marketing of Fad Diets - 4:15 --> When you're marketed from these fad diets, they're only letting you see what THEY want you to see. Why Diets Don't Work: Thinking for the Long-Term - 9:48 --> Are all fad diets created equal?  Will they work for you like they did for your family member, friend, or co-worker who did the same thing?  What happens when the diet "runs outs"?  Is it sustainable?  We answer all those questions and so much more in the segment of the episode. The Secret to Why Diets Can Work  - 17:25 --> Each diet has its own "method", but they all allow you to follow certain, common principles.  These principles are discussed because they are the SECRET to all fad diets. Recapping Today's Episode by Prepping for the New Year  - 20:09 --> Let's reframe this New Year Resolution to planning for your evolution instead of your resolution.  We help with this mindset while recapping today's episode.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The sport you forgot to train for?  What could it be?  We'll give you a hint: everyone deals with it and it is happening RIGHT NOW!  Enjoy! Introduction to the Episode - 3:16 --> We identify the "sport" you forgot to train for and talk about how/why we came to this topic as well as comparing this sport to other sports, like the NFL! How Do You Prepare for the Everyday Sport? - 13:36 --> When you're playing a sport everyday, how do you prepare?  How do you set yourself up for success?  We answer all those questions and more! How Hollistic Fitness Helps Train for this Sport - 21:00 --> The keyword about "hollistic" is that it involves THE PERSON, not a symptom.  Let's discuss how we involve fitness as a hollistic approach to accomplish goals. Specific Goals for Life  - 26:57 --> We can prepare and adapt for general events in life, but individuality matters as well.  As we wrap up today's episode, Em and Jordan discuss how fitness programs are designed while considering the general principles as well as specific, individual needs.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This week's episode of The UFFDA! Podcast is continuing with the holiday season theme.  This time, we're diving into tactics and strategies to thrive this holiday so you can stay on track with your goals with direct, actionable tactics and strategies. Introduction to the Episode - 1:13 --> What are we talking about? How did we get here? First Thing's First - 2:56 --> There's one key piece to make this all work, and you need to do it FIRST.  PS if you struggle with putting yourself first, check out a previous episode on exactly how to do that by clicking here. Proactive Behaviors for Maintenance - 5:00 --> The ultimate sign of your success is through maintenance.  Can you maintain what you've accomplished through "maintenance"?  The holidays test our true abilities and our maintenance. Two Planning Strategies For Success  - 8:05 --> When we start to get overwhelmed through the holidays, we like to use these two key (proactive) strategies to help us thrive through the holiday parties and events. Our Suprisingly Fresh Reminder for the Holidays  - 12:02 --> We end today's episode with gratitude and another reminder for a key golden rule to help you thrive through the holidays and beyond!   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

It's the "holiday season"... While holidays are only single days, the season can often feel overwhelming from a nutrition perspective. The average American gains 7 pounds between Thanksgiving and New Years. In this episode, we bring a fresh take to nutrition and the approach to it, while keeping our fitness goals in mind, over the holiday season. Introduction to the Episode - 1:02 --> What are we talking about? How did we get here? Defining reactive - 3:20 --> Thinking  proactively is easier when we can define the opposite first. Proactivity (and discipline) leads to freedom to DO all of the things you want to do in life. Execution is easier when we've already made the decision - 6:25 --> Stress and lack of control influences our ability to make decisions and make decisions that may pull us out of alignment with our goals. Planning ahead allows you to see what's coming, make decisions ahead of time, and execute those when the time comes. Looking out for your future self - 9:53 --> When we take small actions that look out for ourselves in the future, we don't leave anything to chance. This is the beauty of proactive nutrition and planning ahead. Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life? We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey. You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else). Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help! We are here for you! Find us on social media or send a email over to [email protected]   Don't forget to Subscribe, Share, Download, and Leave us a Review!!

We're all after something.  Whatever it is that we aspire to achieve, there are always obstacles or barriers that get in our way, trying to push us from our goals and closer to our frustrations and fears.  This episode is HOW TO NOT live in fear and frustrations, but focus on how to get what you want. Introduction to the Episode - 0:51 -->  Clearing the air on how to get what you want with a little psychology lesson. What do you really want? - 1:48 --> It can be easy to hop on board with a goal because a friend, family member, or coworker is pursuing it? But is it what YOU want in fitness AND in life... Frustration leads to action - 6:25 -->  Frustration, when we focus on it, leads to our fears coming true. But when we step back and remove emotion from it, frustration can also lead to action. HOW TO GET WHAT YOU WANT - 10:26 --> Here lies the answer. But please don't skip, because you'll miss important steps along the way ;)   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

On this episode of The UFFDA! Podcast we're talking about feet and how to better take care of feet, starting with shoes.  Shoes play an intricate part in how your feet (and the rest of your body) function, but a lot of shoes may actually be doing more harm than you realize.  Are you ready for this surprisingly fresh take on shoes? Introduction to the Episode - 0:51 -->  What matters more: fashion or function?  Let's talk about why equipment, attire, fand shoes play a vital role in performance and function.  This is obvious if we refer to a sport and the shoes to that sport, but the sport we don't talk about enough is the sport of life (and the shoe that fits that). The Compromise of Shoes - 6:46 --> Life's demands can throw us in different directions.  Are you feet ready for it, an are your current shoes holding you back from living without compromise? What's a Minimalist Shoe? - 9:50 -->  Minimalist shoes are a buzzword in the fitness and performance industry - and it's growing!  Find out more about what that type of shoe is and how if it's right for you! Shoes for Training in a Gym - 14:26 --> Shoes vs barefoot vs minimalist shoes for training in a gym and beyond, plust recap of today's episode on why your type of shoes matter so much.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This week's episode of The UFFDA! Podcast dives into a hot topic that's going to really make everyone think differently when it comes to diets and low calories.  Buckle up for this one! Introduction to the Episode - 0:51 -->  How did we get to this topic?  Do low-calorie diets actually work?  If so, why does obesity continue to rise? The Negative of Low-Calorie Diets - 4:18 --> Eating a low-calorie diet comes off as a positive action by nature, but it couldn't be further from the truth (mostly because it's not meant to be a long-term solution).  Let's dive into the long-term setbacks of low-calorie diets. Using Habits for Long-Term Solutions - 10:36 -->  If low-calorie diets are meant to be short-term, then something else has to be in its place to focus on the long-term.  That something is sustainable habits built up over time and utilizing those habits as life skills for the future. Mental Outlook About Food and Low-Calorie Diets - 15:55 --> We finish the episode by talking about the mental component of low-calorie diets.  There's more battles that one realizes and we uncover them all to wrap up the episode.     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!  

Chances are you've probably heard of "the runner's high" that runner's experience.  But did you know that same "high" exists after a workout (or a lot of forms of exercise) for that matter?  Today's episode of The UFFDA! Podcast discusses all the "feels" you get from exercise and the science behind it while delivering our suprisingly fresh take on how to take advantage of those feels. Introduction to Today's Topic - 0:55 -->  Today's topic comes from a client/member of our at Unity Fitness.  We introduce the surprising benefits we don't think about when we think about exercise! The Post-Workout "High" - 4:26 --> The post-workout/exercise high is essentially the same as a runner's high.  We discuss the science behind this high as well as the sense of accomplishment and confidence we receive from doing something challenging for our mind and body. Why You Should Do Challenging Tasks After Exercise - 8:32 --> Here's our surpringly fresh take of how you can take advantage of the feels post-exercise to do more hard things! You're One Workout Away From a Good Mood - 10:10 --> We know stress plays a role in how we workout, sometimes altering the workout for better or for worse, BUT here's our surprisingly fresh take on how a workout can handle stress and completely transform your day. Recapping Today's Episode w/Confidence and Accomplishment - 13:08 --> Completing difficult tasks and boosting confidence can change your day (and your life).  Tune in for a recap of today's episode as we touch on sense of accomplishment and confidence.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Recovery and regeneration are big "buzz" words in the fitness and health industry.  There are thousands of tools, equipment, remedies, supplements, and programs to help with better recovery, but there's ONE that still reigns ruler of them all and that's what we're talking about today on the The UFFDA! Podcast! Cool Acknowldegment of The UFFDA! Podcast - 1:00 - Jordan and Emily get a "humble brag" moment from the podcast.  A surreal and grateful moment for us!  Introduction to Today's Topic - 2:34 -->  Diving in to a crucial topic towards your health and fitness: recovery.  We'll also discuss the 3 primary areas of recovery. PS Here's a previous episode of The UFFDA! Podcast focusing on The Best Methods of Recovery! Focusing on the 3 Primary Areas of Recovery - 9:10 --> Do you know how to begin being intetional about your recovery?  We help through this section of this episode! Less Can be More When it Comes to Recovery - 12:06 --> Instead of focusing on ALL the other tools out there while avoiding the MAIN THING (when it comes to recovery), maybe it's on what can we take away?  What can with simplify? How to Get the Most Out of the Recovery Tools - 13:14 --> Tune in here to learn how to maximize your recovery. Keep it Simple and Stay Focused - 15:38 --> Here's how to keep things super simple so you can stay focused.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Do you struggle with low back pain?  What if we told you that your low back might not be the issue, but something else is the root cause of your low back pain?  Get ready for our surprisngly fresh take on low back pain in this episode of The UFFDA! Podcast! Introduction to the Topic - 1:24 - Let's dive into low back pain.  It's likely you or someone you know suffers from low back pain.  Let's dive in to find out why it might not be your low back as the actual problem at all, but rather something else (making your low back the victim). Health (Doctors) vs Fitness (Coaches/Trainers) When it Comes to Low Back Pain 5:05 -  Comparing doctors and their magic and experise to coaches/trainers and their expertise when it comes to low back pain What You Can Do If You Have Low Back Pain - 12:30 --> How to live and take control if you have low back pain. What if a Foot Issue is Causing Low Back Pain? - 15:02 --> Using another example based on the joint-by-joint approach, we discuss how a foot issue could be the root cause of your low back pain (even shoulder or neck pain), and more. Emily's Personal Example of How the Body Works Together - 17:24 --> Emily recaps how her upper back (lats) were actually causing her hip issue. Using Emotion to Create Action, Not Despair - 19:24 --> Emotion can be a driver.  Jordan and Emily discuss how you can use emotion to find a solution as well as discussing some insight as to how they work with individuals dealing with low back pain.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Have you ever felt unheard?  Misunderstood?  Or just flat-out not listened to?  Well, we might not be able to help with ALL of those things, BUT this week's episode of The UFFDA! Podcast promises to deliver an effective and effiicient process to make those things easier (for you, and the half).  Of course, we're also delivering our surprisingly fresh take in the process.  Enjoy! Introduction to the Topic - 1:00 - Tune in to find out why it always comes down to communication.  And how a MAJOR INCONVENIENCE in our lives turned into us discovering a better way to help people, which ultimately led to the topic of this episode! Why Alignment Matters in Communication 4:49 -  Great communication is more than words, it's understanding, and in this case: alignment.  We discuss why aligment is so important for your goals, specifically health and fitness. The Power of Discovery - 8:08 --> When you uncover what you really want, you discover purpose and intention.  This starts with asking the right questions and being aligned.  Once that is true, you can feel the power of discovery! How Can You Discover Your Potential? - 10:30 --> To put yourself in the best scenario, you need to understand your WHY.  We'll help you find out that today! Being Honest with Yourself and Others - 15:15 --> Success comes from being honest (to yourself and others).  If we're not being honest, we're living a lie, almost like being an imposter to our goals or of our best self.   It's a Two-Way Street - 19:24 --> Finding the right people in your lives to share your goals with is also cruciual to your success.  Surround yourself with people who want you to succeed, sometimes even more than you do yourself.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This week we're diving into a short and sweet episode covering a question we commonly get asked. While the surface answer might be "It depends", we dive into some considerations regarding food types, proximity of eating to sleep time, and other factors you may not have thought about when it comes to eating at night.  Introduction to the Topic - 1:42 The short answer... - 2:43 What you should NOT eat before bed - 5:34 --> Here, we expand on food choices and the different options you have when creating a meal before bed Being in tune with your body - 9:21 --> As you self-experiment with the suggestions we offer, one of the most important things you can do is to tune into how your body is feeling, both during and after eating. This allows you to make personal decisions and take control over what really does work for YOU.   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

We've got another banger of an episode for you this week on The UFFDA! Podcast!  S3.E23 goes into a mindset topic: one that involves the mission of Unity Fitness and one that may be holding you back.  The mindset is living a life without compromise.  Get ready for some powerful stuff! Introduction to Today's Episode - 0:51 -->  How we did get to a topic called involving "living a life without compromise"? What Does it Mean to Live Without Compromise? - 4:40 --> Jordan and Emily start the process of helping you learn how to live a life without compromise. Our Life of Compromise as We Know It - 12:16 -->  Assuming something to ourselves is a tricky game. Tune in on how letting your mind assume things can lead to trouble! The Big Questions You Need to Ask Yourself - 16:08 --> Jordan and Emily go over some big questions to get the ball rolling on living your life without compromise and recap today's episode.     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Our surprisingly fresh take on this week's episode of The UFFDA! Podcast dives into perhaps the most important parameter/metric for strength training programs: reps.  Reps dictate the volume, intensity, and ultimate goal of said program in terms of strength, power, lean muscle building, endurance, etc.  Along with rest, reps are the most critical part to the program as a whole.  Jump into S3.E22 to find out why! Introduction to Today's Episode - 0:51 -->  We're back into a more training-specific episode this week and it's why reps are so important to your overall goal in any program.  We define what reps are, explain why they can dictate your goal, and set the stage for the episode ahead. Myth-Busting Two Old-School Myths - 4:10 --> Jordan and Em debunk a couple big myths surrounding strength training including "toning" and "strength training making a person bulky" while discussing why light reps with higher reps are not a great solution for a long-term goal. Why Do People Get Hurt Strength Training? - 7:29 -->  Assuming that a person starting out in their strength training journey has been screened/assessed by a professional before starting their journey, that person is left with two main culprits as to why injuries could happen through strength training. Rep Ranges for Muscular Endurance and Capacity - 8:59 --> We start by defining what the rep range is for muscular endurance/capacity (12-20) and why this range is important along with the goals of this range Rep Ranges for Muscular Hypertrophy (Lean Muscle Building) - 15:21 --> We start by defining what the rep range is for muscular hypertrophy (8-12) and why this range is important along with the goals of this range. Rep Ranges for Muscular Strength - 22:04 --> We start by defining what the rep range is for muscular strength (5-7) and why this range is important along with the goals of this range. Rep Ranges for Muscular Power - 25:02 --> We start by defining what the rep range is for muscular power (1-5, sometimes higher (5-8 reps or based on short-burst time) depending on the exercise) and why this range is important along with the goals of this range. Rep Ranges for Maximum Muscular Strength - 27:44 --> We start by defining what the rep range is for muscular strength (1-3) and why this range is important along with the goals of this range. Recap of Today's Episode - 30:27 --> Jordan and Emily recap today's episode and the importance of reps and how they dictate the goal of the program as well as how to apply those reps to achieve said goal(s).   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This week's episode of The UFFDA! Podcast revisits nutrition and the topic of "dieting".  Dieting usually brings forth negative emotions, and makes coaches and clients cringe alike.  How did we get to that point and how do we get away from that?  THAT is what we discuss in this week's episode.  Enjoy! Introduction to Today's Episode - 0:51 -->  Today's episode dives into another deep-rooted topic that stirs up all kinds of emotions.  Let's try to reframe what we think about diets by going into the why and how this is happening and aim to put an end to it once and for all! What Does LongTerm Dieting Look Like? - 3:23 --> "Dieting" or starting a diet is usually performed through a short-term focus (ie how much weight can I lose in X amount of time by doing [INSERT DIET NAME HERE]?).  Instead of making it a short-term goal, let's start flipping to a long-term mindset and how your diet plays a role in that. Why Diets Fail People - 7:02 -->  What if people didn't fail diets, but diets failed people?  When we start creating strict rules/guidelines, eliminating food (and food groups), and restricting food groups, then we not only make things more difficult to follow, but also more unsustainable. Where Did the Word "Diet" Come From? - 11:51 --> As we as humans like to do, we took the word diet and gave it fancy names like "Keto", "Carnivore", "Atkins", etc even though "dieting" has been around since the 13th century.  We dive into the origin and evolution of dieting. What's Your After-After Pic Look Like? - 12:40 --> You've seen plenty of Before-After photos of different diets and challenges, but have you ever noticed the After-After?  Emily and Jordan talk about what does success of a diet actually mean and how to prioritize success for the long-term in the process. Recap of Today's Episode with Action Steps - 18:06 -->  FInal words on how to stop yo-yo dieting once and for all with some added action steps of what you need to do right now to create more success with your nutrition!   Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

S3.E20 of The UFFDA! Podcast hits HARD with some deep-seeded, real, and very applicable knowledge on how to put yourself first.  This is a topic that EVERYONE deals with in their lives, but we're here to spin our surprisingly fresh take on this emotional topic and help you put your own oxygen mask on first before helping others. Introduction to Today's Episode - 0:51 -->  Dive in to see why this is our topic for this week's episode.  These first couple minutes are HUGE for your mindset and the way we act.  Buckle up!  Find Out What is "The Most Selfless Act That You Can Do for Others" - 2:44 --> This phrase is the underyling theme throughout the entire episode. A Few Examples of How to Rejuvenate You - 4:51 -->  When you're scrambling to make sure everyone else is taken care, we end up forgetting about ourselves.  We wanted to go over some examples of how to help you rejuvenate your mind and body to help refocus. Applying Our Analogies Into Your Life - 7:10 --> Whether it's trying to "fill from an empty cup" or "trying to take care of others on an empty tank", these analogies can directly apply to how you act, think, and respond.  Tune in here for a surprinsingly fresh take why this could be a drastic mistake if done incorrectly. Critical Points of Understanding to Those Who Put Others First - 10:29 --> There's two powerful points that address our behaviors from a deep level, from rooted thoughts that may have been with you for years and years (even back to your childhood).  Be prepared, this goes deep. Recap of Today's Episode with Action Steps - 14:59 -->  Em and Jordan recap the episode, but also start with the action steps you NEED to take in order to make this transition of the unselfish way of putting yourself first.    Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

S3.E19 of The UFFDA! Podcast dives into a critical subject that impacts yourself or someone you love at some point in your life.  It's the general overview of the step-by-step process of how to get out of injury.  This is a big episode that will help you on an entirely new level or give you the opportunity to share this injury with someone you know. Introduction to Today's Episode - 0:51 -->  Injuries suck, but they happen.  They obviously affect you physically, but they have profound influence of our emotional and mental states as well. Defining Pain and Injury - 1:49 --> Before we dive in, let's make sure we define injury and pain so you can better understand the steps that follow. What is Rehab and Post-Rehab - 4:47 -->  Rehabilitation is part of every injury.  Post-Rehabilitation is as well, but often overlooked.  Let's dive into both topics. Step #1 of the Injury Process - 8:46 --> Step 1 needs to be addressed before Step 2.  It's the MOST IMPORTANT step and it invovles zero physical work or preparation, but more of a mindset. Step #2 of the Injury Process - 9:56 --> Step 2 jumps into the physical realm, but still requires ZERO WORK on your side.  Tune in to find out what we mean! Step #3 of the Injury Process - 11:35 -->  How can you proactively improve your recovery from injury and who needs to be involved in the process?  Keywords: proactivity and collaboration. Step #4 of the Injury Process - 14:10 --> Step 4 deters away from the exericse and mindset realms, and dives into more of your LIFESTYLE FACTORS and how they influence your recovery.  Tune in here to find out how your lifestyle plays a MAJOR ROLE in your recovery. Step #5 of the Injury Process - 19:39 --> If Step #1 is needed and most imporant, Step 5 may be your one constant needed throughout the entire injury process.  Keywords: patience and communication. Recap of the Five Steps to Get Out of Injury - 23:53 --> Reviewing the five steps and using real-life examples.     Book your free Discovery Call by clicking here. Are you ready to build your confidence and take back control of your life?  We know those steps are hard, which is why we offer a free Discovery Call to any and everyone looking to make a change in their journey.  You'll connect with one of the professionals from Unity Fitness on a 30-minute call where we can ask questions and answer all of yours, with the intention of helping you find the perfect fit for your goals and journey (whether it's with us or someone else).   Book your free Discovery Call by clicking here. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The UFFDA! Podcast is back to help you get back on track with achieving goals and getting more results.  This is a HUUUUUUGE episode to help break down goals and take more action.  We hope you enjoy it! Introduction to Today's Topic - 0:51 -->  The intention of this episode is to make this more about nutrition, but we need to discuss the mindset and drop some knowledge before we get there while defining what it means to have a 90-day out goal/mindset! Using Visualization to Achieve Your Goals - 5:54 --> Visualization is an incredibly POWERFUL tool to help you achieve your goals.  It gets your intentions, decisions, and mind (mostly the conscious) on the same page on what you need to do to achieve your goals! Executing with Emotion, but Not Emotionally - 11:58 -->  Jump here to find out how to use visualization to better handle emotion. Using the Holidays as Checkpoints - 14:27 --> We show you how you can use the holidays in your calendar year as health/goal checkpoints to keep you on track. Relating Your Goals Towards Nutrition - 19:43 --> Now that you understand the 90-days-out goal and visualization, we can talk a bit more on nutrition. Unity's "Golden Rule" of Food - 24:06 --> Tune in to find out the golden rule of food which makes your lie EASIER by helping with willpower, decision-making, and allowing you to stay on track (this discuss was so good it made Jordan's brain hurt, so get ready!!). A Quick Note on Staying on Track on Restaurants - 29:56 --> Here's some professional coachs' insight on how to crush your nutrition goals while traveling and out to eat!     Recap of Today's Episode - 31:50 --> A quick recap of today's powerful episode.   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Season 3, Ep. 17 of The UFFDA! Podcast is Part II of the Movement vs Exercise discussion aka the "orignal" idea host Emily had before host Jordan hijacked it and went a different route, thus creating Movement vs Exercise (Part I) in S3.16.  We uncover a layer of mindsent in this episode that surrounds goal-setting a discipline that is sure to make you think differently about exercise AND movement after listening.  Enjoy! Introduction to Part II - 0:51 -->  Jordan gives the intro, then hands the reigns over to Emily to introduce you to what we're disuccsing today. An Example of Movement vs Exercise (Part II) - 3:58 --> Emily gives an example of the "macro-level-thinking" of Movement vs Exercise and how we can accidentally hold ourselves back from achieving our goals. Movement vs Exercise as it Relates to Your Goals - 5:51 -->  Not all movement and exercise is created equal to the human body.  Find out what we have to say to make sure you're not trading off movement as your form of exercise and sabtoging your goals. Activites of Daily Living is NOT Exercise - 10:30 --> It's easy to do chores around the house and try to claim it as an exercise because of the effort and work invovled.  However, those are actually known as "Activities of Daily Living" (ADL) and are a form of movement/activites rather than exercise/workout. Life is the Sport You Forgot to Train For - 12:08 -->  Training for life?!  Be ready to have your mind rattled with this surprisingly fresh take on life and how to properly train for it. Movement vs Exercise and Applying it to Your Daily Life - 17:13 --> At the end of the day, it's your specific goal that matters most.  Everythign we do (and don't do) need to apply to that. An-Emotionally Fueled Recap of Today's Episode - 20:47 --> Closing notes on today's episode as Jordan gives some insight on why he gets emotional about his training clients.  Explicit content ahead!     PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This episode of UFFDA! Podcast takes on a theme of intention as it relates to how you are exercising and the purpose behind it.  Funny enough, Jordan spontaneously took a different path within seconds of starting the episode (based on the previous plan), so now you'll get a Part II coming in the near future.  Enjoy Part I! Introduction to the Episode - 0:51 -->  Briefing the listeners of how we got to this topic, only to have Jordan make a pivot and take it a different direction which allows us to call this Part I to Movement vs Exercise. It's All About Intentionality - 2:11 -->  When you have intention behind your actions you have purpose, and when you have purpose, you know why you're doing what you're doing.  When you know why, you are more motivated, empowered, and disciplined. Movement First - 6:03 -->  This is when Jordan takes a pivot and discusses more intention through movement FIRST rather than just knocking out the reps as a task. Real Examples of Movement vs Exericse - 8:49 -->  Emily and Jordan share a few examples of clients who had placed exercise BEFORE movement and how we had to flip the pattern to restore health, fitness, and function for optimal results. The Power is in the WHY - 10:47 -->  The why is key to your results.  Your why is how you create accountability and discipline, leading to consistency and intention. Final Thoughts of Movement vs Exercise - 14:24 -->  Tremendous power lies in the WHY behind what you do.  Keeping movement as your why vs just exercising offers benefits beyond the gym and can directly apply to your actual life.   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

S3.15 of The UFFDA! Podcast drives home one question: what if there was ONE THING out there that is holding you back from achieving all your health and fitness results you want to desire?  Well, we're hear to tell you there is!  Jump into this week's episode to find out! Introduction to the Episode - 0:51 -->  More about the ONE THING that is holding you back from your health, fitness, and nutrition goals before we reveal what the one thing actually is.  Don't forget to send us a message! Unveiling the ONE THING - 3:43 -->  Tune in to find out what the # 1 thing holding is, and more about this specific thing. You Can't Do This Alone - 5:10 -->  Once you identify what the one thing is, you have to know that you can't fulfill this piece from doing it alone.  There's different areas this thing affects, so getting all of that on the same page is extremely beneficial for helping you.  We want to show you how to do this. Controlling the Controllables - 8:21 -->  We have buckets of things we have full control, things that are sometimes in our control, and things that are never in our control.  We can help you identify what those things are to help narrow your focus towards success. Types of Support - 9:39 -->  We go into detail of all the different types of support in your life that is available to you AND how they can help! Final Thoughts of Today's Episode - 15:33 -->  Closing notes on our big topic of the ONE THING holding you back from achieving results!  PS this section includes a major action steps towards succes. Do it! :)   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

This week's episode of The UFFDA! Podcast maintains a theme of discipline and mindset, similar to the last couple episodes.  We're taking a deeper dive into appropriate goal-setting and how to do so, then using that knowledge and turning it into power by taking the correct action steps.  Enjoy! Introduction to the Episode - 0:51 -->  We jump right into it for this episode, but we want to let you know why this topic came up and why your hosts Jordan and Emily are so excited to discuss it. How to Keep the Main Thing the Main Thing - 1:37 -->  It's not as simple as leaving it as the simple answer.  There's most likely a deep rooted answer that we need to uncover (that YOU need to uncover).  Tune in hear to find out how to do that. Why Consistency is Important - 5:17 -->  "If you've tried everything, you're not good at one thing.  You're just good at being consistent on being inconsistent." - Jordan.  Or as Emily like to put it, "Jack of all trades, master of none."  When we get your main, we can then stay consistent on the correct things and we show you how to establish those here. Uncomfortable Strategies - 8:35 -->  Your strategies to achieve your goals can be uncomfortable, but they're uncomfortable becuase they require change.  Getting to your main thing makes the choice to following through on your strategies much easier. The Trap - 9:46 -->  There's a massive trap lingering in our lives that pulls away from staying consistent and disciplined from keeping the main thing and main thing.  Check in here to find out what it is by how you can also understand it and leverage "the trap" as your super power. Routines and Consistency - 13:04 -->  Emily and Jordan paint the picture of their own goals and routines to help them keep the main thing the main thing. Recap and Final Thoughts - 15:03 -->  We wrap up this epside with some references, quotes, and final words to help you take action!     PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The UFFDA! Podcast has both Emily and Jordan back on the 'cast while the theme of the show stays on track with powerful action steps, this time with the power that's in the little things in our lives.  S3.E13. is a banger...get ready! Why This Topic? - 1:13 --> We wanted to piggyback off of the theme from last week with powerful action steps through the little things in life aka your foundation. It Always Comes Down to the Little Things...Always - 4:00 --> When you're progressing through your health, fitness, and beyond, your progress always comes back to your discipline and attention to detail.  We've seen it with the physical therapists and chiropractors that we work with, as well as nutrition, training programs for sport, and beyond. The Real Power in the Little Things - 9:20 --> There's absolute magic and power in the little things - tune in here to find out why. You Can't Escape the Little Things Forever - 15:03 --> Attention to detail starts with attention.  Without falling into a trap of overwhelm, here's how to apply your attention with intention to have success! Recap of the Little Things, Starting with Being Humbled - 19:50 --> The more you look, the more little things you'll find.  Don't get discouraged or ashamed, but humbled and grateful.  We recap all things about the little things and how you can enjoy the journey as you progress through your goals.   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The UFFDA! Podcast continues S3 with Ep. 12 and Emily chats on the power of the words we use and how they influence behavior - in every aspect of our lives - health, fitness, and everything in between. Enjoy! Why This Topic? - 1:13 --> Words create the foundation for everything - communication, beliefs, identity, actions, etc. The Cycle of Influence of Our Words - 3:33 --> Here, Emily connects the power of words to our identity and how these start small, but really grow to be massive influences in our behavior and lives. Words create stories. Stories influence beliefs. Beliefs drive behavior. Behavior creates our identity. Identity influences our words. Specific Words to Listen For - 9:00 --> What should you be catching in your own language and thoughts? Here are a few words to look out for that might be keeping you trapped in the victim mindset. How this translates to HONESTY - 16:08 --> Honesty is the best way to talk with someone else and get help to change the things you want to see change in your life. But if we're lying to ourselves (sometimes unknowingly), it's challenging to get the help we need to get from a third party. Everything is Figureoutable - 26:35 --> The final quote that will open us up for action and change. This quote and the questions you can ask yourself to create the change, to take the action you want to see in your life.   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

The UFFDA! Podcast continues S3 with Ep. 11 and introducing the buzz word "life-hack" to the show.  Life-hacks are "hacks" we can do within our lives to make it easier, make us healthier, etc.  Today, we're sharing the ulimate "life-hack" and we hope you change your life by giving it more attention and intention.  Enjoy! Why This Topic?  What's the Life-Hack? - 0:51 --> Life-hacks are designed for overall life enhancement, improving all functions of life from spritual, physical, mental, etc and more.  Tune in here to find out what the ultimate life-hack really is and why it's the foundation of life. The Beneifts of the Ultimate Life-Hack - 4:18 -->  A list of all the benefits of the ultimate life-hack.  It's quite lengthy - get ready! How to Best Implement the Ultimate Life-Hack - 9:01 -->  The way you can best implement the ultimate life-hack is by becoming an experimentor.  Tune in here to find out what parameter/variables/areas you need to be aware of to help out with your own experiment of the life-hack. More Ideas for Best Outcomes and How to Track Your Progress - 11:23 -->  Time is often the constraint towards a positive outcome with the ultimate life-hack.  Here's how you can track it and focus on improving it icrementally with several research-backed, proven ideas to achieve success. Types/Stages of the Ultimate Life-Hack - 19:02 -->  There are multiple types/stages to the ultimate life-hack we discuss in today's show.  All are important becaues all have their own benefits.  Tune in here to learn about each type/stage to better understand the life-hack as well as how to track it more efficiently. All the Benefits of the Ultimate Life-Hack - 24:54 -->  The benefits of the ultimate life-hack are truly endless, from living longer, being healthier, decreased stress, regulating hormones, weight loss, healing, and beyond.  Tune in here to find out almost all of the benefits of the ultimate life-hack. Recap on Today's Episode - 31:40 -->  A recap of everything we discussed in today's episode!   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

S3.10 of The UFFDA! Podcast answers a question as old as...the modern era: how do you make time to exercise?  It's time for a surprisingly fresh take as the answer to help you stay on track! Introduction to the Episode - 0:51 -->  We got to this topic based on A LOT of recent conversations we were having with our own clients and we thought it would be best to share it with the world with our standard surpisingly fresh take. The Easiest Solution to Make Time to Exercise - 2:17 -->  When you're pinched for time, the easy move is to remove exercise from your list because of the time commitment...but what if you didn't have to change everything and still get the reps in? Greasing the Groove - 5:20 -->  You don't have to give maximal effort all the time to get results, which includes maximal time for exercise.  This is where "grease the groove" comes into play to help you succeed. Use Time for Success Rather Than the Barrier - 6:54 -->  Time is often the constraint.  We want to help you use it as your friend.  Tune in here to find out how. The Correct Questions to Ask Yourself - 7:47 -->  These two questions are a GAME-CHANGER to help you refocus, stay on track, and how to prioritize what you can do. Something is ALWAYS Better Than Nothing.  ALWAYS. - 11:30 -->  It's not about all-or-none.  It's about consistency, repetition, and doing what you CAN do. Recap on Today's Episode - 15:00 -->  A recap of everything we discussed in today's episode!   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

S3.09 of The UFFDA! Podcast brings back another nutrition episode that also incorporates some mindset hacks.  This is a powerful episode with A LOT of the stuff you need to hear, not just want you want to hear.  Enjoy - and don't forget to share with episode with someone you know! Introduction to the Episode - 0:51 -->  Setting the stage for this incredible topic on how to get "unstuck" and avoid overshelm not only when it comes to nutrition, but other lifestyle choices and big decisions you make. The Secret Recipe to Success - 2:25 -->  Information can only go so far.  True power doesn't come with knowledge/information, it comes from taking action with that knowledge, and consistently doing so. The Biased Search Trap and the Value of a Great Coach - 5:05 -->  If you search for what you want to find, you'll find it.  You'll then be targeted and excessively marketed to you to keep you in your "biased search".  This is where a great coach can step in and help lead you to clarity. "What Are You Doing?" - 8:28 -->  The question you need to ask yourself to see if you're on the right track. How to Avoid Overwhelm - 9:37 -->  Overwhelm happens to all of us because it pulls us away from our priorities.  Here's how to fix it when it's happening to you. Meeting Yourself Where You're At - 12:37 -->  Whether you're just starting your journey or an experienced veteran, you still need to meet yourself where you're at and be realistic of your current situation to help avoid perfection and focus on better. Put Stock Into the Little Things - 14:40 -->  Once your "big rocks" are filled, your little rocks become the new BIG ROCKS.  You don't have to go from A to Z when A to B works just fine. How to Take Away and How to Add - 15:50 -->  Tune in here to here a tip on how to take something away or how to add something back in. Recap of Solutions to Help You Avoid Nutritional Paralysis by Analysis - 16:40 -->  Emily and Jordan recap the top tools to help you out in your journey!   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

Season 3, Ep. 8 of The UFFDA! Podcast discusses the difference between rehabilitation (rehab) and prehabilitation (prehab).  We know a lot of our audience knows what rehab is, but we dive deeper into the concept of rehab and introduce a new word for most of you: prehab, and discuss the importance of that as well.  Enjoy - and don't forget to leave us a review! Introduction to the Episode - 0:51 -->  We begin with our introduction to the episode and how this topic came to life.   PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!

How do we know Season 3, Ep. 7 of The UFFDA! Podcast is a doozy?  Because we got an "F bomb" out of Jordan pretty quickly, which means he got super emotional or was jacked up on caffeine...or both.  Either way, this powerful episode might feel more like a wake-up call to some, but it's not to produce shame or guilt, it's to bring awareness and inspiration.  Enjoy! Introduction to the Episode - 0:51 -->  Setting the stage for another epsidose that dives straight into our topic that is complete with direct, actionable information and steps to success. Similar vs. Unique Fitness - 1:46 --> What's the difference between "similar fitness" and "unique fitness" and what in the world are we talking about?  Also, we touch base on being forgetful and whether "forgetting" is truly an intentional or unintentional thing. Examples of Similar and Unique Fitness - 3:52 -->  First F Bomb dropped...and the hosts dive into relevant examples to help you understand similar and unique fitness including having goals of fat loss, getting stronger to prepare for life, longevity, injury prevention, rehabilitation, and even for specific sports. The New Standard of Strength for Longevity - 9:43 --> If a large portion of results are built on similar fitness programs, it's the unique fitness aspects that can make all the difference (when necessary).  Let's dive into what makes a fitness/exercise program truly unique. Expectations are Goal-Killers - 10:38 --> Expectations can shatter dreams and goals, but they don't have to.  Often times, we get trapped into the "expectation realm" which removes us from reality, which can result in you missing the little things you need for sustainable success. Taking a Deeper Dive into Unique Fitness - 15:13 --> Fat consumption is about portion control, variety, and balance.  Some people thrive off higher-fat diets, some off of lower-fat diets, but fat should be consumed nonetheless.  We talk about how to create the appropriate portions and base it off of male and female bodies along with discussing minimum fat consumption amounts. How to Avoid Being Trapped & Final Words - 18:23 --> Feeling or being trapped almost always leads to inaction or inccorect action.  Tune in to learn more how to handle this when it happens and also how to avoid it all together. PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] . And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here. Don't forget to Subscribe, Share, Download, and Leave us a Review!!