Welcome to another transformative episode of Life Lifted! In this power-packed edition, we're diving deep into the core principles that will shape your journey to peak fitness in 2024. Get ready to elevate your exercise routine, supercharge your nutrition, and master the mindset that propels you to your best self.Join us as we unveil the 6 key actions that will redefine your fitness journey this year. From dynamic workouts that breathe new life into your routine to nutritional insights that fuel your body for success, we're leaving no stone unturned. But it doesn't stop there – we'll also delve into the mindset shifts that will empower you to overcome obstacles and stay committed to your goals.This episode is not just a guide; it's a roadmap to a Life Lifted. Tune in, take notes, and get ready to embrace a healthier, fitter, and more empowered version of yourself in 2024. Let's make this year your best one yet – physically, and mentally! Get ready to lift your life to new heights!Timestamps of topics:013 Intro:35 Mike and Chris catch up on the Holidays and New Year9:00 Intro to 6 key actions to take10:20 Action #1 - Eat Whole Unprocessed foods21:50 Action #2- Have a well structured workout program27:23 Action #3- Getting enough sleep32:42 Action #4- Walk more38:35 Action #5- Drink more water43:30 Action #6- Don't quit

'Tis the season to be jolly, but does that mean sacrificing your health and fitness goals? Not on our watch! Join us in this special edition of Life Lifted Podcast as we hit pause on our regular series to bring you a Holiday Guide designed to keep you on track amidst the tempting treats and festive feasts.In this episode, we'll unwrap strategies and tips to help you navigate the holiday season without derailing your fitness journey. Whether you're aiming to maintain your current fitness level, kickstart a new routine, or simply stay mindful of your well-being, this episode is your go-to resource for a healthy and happy holiday season. Tune in for inspiration, practical advice, and a dose of festive cheer to ensure you step into the new year feeling empowered and ready to conquer your health and fitness goals.Don't let the holiday hustle and bustle steer you off course – join us as we explore the joy of balancing festive merriment with maintaining a strong, healthy body and mind. Subscribe now to Life Lifted Podcast and let's make this holiday season your healthiest and happiest one yet!Timestamps of topics12:20 Why a special Holiday podcast13:30 Does the average person actually gain 5 pounds during the Holidays?15:05 Being PRESENT and enjoying time with friends and family19:55 Be intentional about your goals this month24:50 Managing the stress of the Holidays29:30 Why starving yourself isn't a good strategy31:05 Take your own dish to a party34:16 Falling off track and how to manage it38:55 How prioritizing macronutrients will help you be successful in sticking to your goals48:00 Wait 15 minutes before getting a second helping50:05 Freedom vs Discipline56:02 Are trainers disciplined during the Holidays?

Are you frustrated because you're not making progress with your health and fitness goals? One reason could be that you're not challenging yourself enough. On this episode, we address several different scenarios of clients we've worked with and challenges we've personally experienced. Maybe you're wanting to start something new and you're hesitating and not taking on the challenge--you need to get started. Maybe you've been doing something to work on your fitness goals but you're plateauing and you're not pushing yourself outside of your comfort zone. You know what you need to do to push through that obstacle, but you're just not doing it. We cover different scenarios and how to push through resistance and take action.

Stress is the silent killer. Silent because it often runs in the background of our lives and we don't know how much it's impacting us. We definitely have seen clients struggle and experienced the effects of stress ourselves. In this episode, Mike and Chris talk about how stress can affect your body: all the systems it can affect and the physical manifestations of stress from those systems. When you add it all up, stress can have a large cumulative effect on your body. If you're trying to change your body and get results, you need to understand how you may be experiencing stress and what to do to minimize it. Also, understanding the different ways stress can be affecting you can help you address the root causes of it and ultimately see progress not only in your fitness journey, but also in your life.

In this episode, we take a departure from our previous episodes focusing on fitness and nutrition. What's the number one recovery tool you have? Sleep is by far the biggest game changer in your recovery, and your recovery significantly impacts your progress. We discuss a lot of the reasons sleep plays such an important role in your progress and share some examples from our experience with our clients and our own experience. At the end, we share some of the best tips you'll find for improving your sleep so that you can recover well. This was one of our favorite episodes so far, so we hope you enjoy listening and that it helps improve your sleep and recovery!

Are you feeling frustrated because you aren't progressing in your fitness journey and getting results? One reason could be you are stuck doing the same program for too long and you're not providing your body and your muscles with the stimulation they need to grow. We all like when we find a program that gives us results, but it can be easy to keep doing it thinking that it will continue to deliver the same results. We discuss this and other ways that your program may be holding you back from achieving the results you're looking for. The body and mind like homeostasis, which means staying the same and keeping everything at an equilibrium. This becomes a big reason for why we stick to the same program and don't see results. We also discuss the balance between changing too often and not enough to find the sweet spot to get results.

Do you find you're working out and not making progress? Today we discuss one of the big reasons we see clients not able to achieve results before they come to us: changing your workouts too often. What does a good program look like that helps you get results and see progress? What causes people to change their workouts frequently and how do you know what kind of plan will get you results? What do you do when you feel like you're not making progress? We go over the key components of a good program and how consistency and planning over the long term help drive BIG results. We're also giving our listeners a surprise in this episode for free that you're going to love---listen in and see how we can help you make progress in your fitness journey. DM us on our Instagram @lifeliftedpodcast to get the surprise we share!

It seems obvious that eating too much is the reason you are stuck, right? In this episode, we talk about exactly how eating too much could be stalling your progress and uncover some not so obvious signs that you may be eating too much. We address this with both people looking to lose weight and those who are looking to gain muscle. As we discuss the signs that your are stuck, we also share some successful solutions that we've used ourselves and with our clients. If you're looking to change your diet and start making progress, this episode is for you!

In this episode, we dive into part 1 of our 10 part series of why you are STUCK in your fitness journey. We discuss how not eating enough may be holding you back from getting results. This applies to 2 completely different scenarios that we dive into: people who are trying to gain muscle and people who are trying to lose body fat. For people who are trying to lose body fat, we explore why not eating enough could be a problem and how reverse dieting could help if this sounds like you. We give several examples and stories of what a person looking to lost body fat and is not eating enough may be doing and how to fix it. Next, we discuss people who are trying to gain muscle but can't seem to increase their muscle. We discuss guidance for how to start eating and working out to see those muscle gains, while sharing some real life examples of clients and personal stories of how we've been able to succeed.

Have you ever felt stuck in your fitness and health journey? Are you frustrated because you're not getting results despite putting in the work? We dive into 10 reasons why you may not be progressing and what you can do to help solve this. This episode had so many nuggets that we decided to make it into a series. Here are the 10 reasons why you may not be making progress:Not eating enoughEating too muchAlways changing workouts and you don't have a long-term planYou've been doing the same workout routine too longNot getting enough sleep or quality sleepStress is highDoing too little- not challenging yourselfDoing too much - overtraining and having frequent injuriesYou're not consistentPoor HydrationStick with us in the coming weeks as we go deeper into these topics!For more clips and behind the scenes action, follow us on Instagram