In today's episode, Kylie and Kara are joined by their friend, Raisa Anthony. Raisa is an online health coach and soon-to-be dietitian, as well as the Lead Assistant Coach for Metanoia Strong where she specializes in women's health / hormonal health. This episode covers many important topics relating to your menstrual health. Raisa and your hosts dive deep into understanding the phases of your period / menstrual cycle, how it is impacted by birth control, how you can better manage PMS, natural ways to improve hormonal balances, and more! As a woman, your menstrual cycle is essentially an internal health report card, and it is so important to have an understanding of how it works and why having regular, healthy cycles should matter to you!  Connect with Raisa: Instagram: instagram.com/raisaz  Website: www.metanoiastrong.com Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift  Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599

In today's episode, Kara and Kylie are joined by online nutrition and fitness coach, Mike Millner. Mike is the owner of Peak Optimization Performance (POP) and the founder of "Neurotyping". Mike elaborates on the concept of neurotyping, and how it helps his company's clients find success. This episode focuses heavily on understanding how to truly achieve long-term success while on a health and fitness journey. Mike dives into everything from the role that your mindset, and personality type (re: neurotyping), plays in your dieting success, to creating behaviors and habits that stick, to the roadblocks that make it so difficult for people to reach their big goals. This conversation was super valuable even to your hosts, so we know you'll find it useful as you continue working toward your 2022 goals!  Connect with Mike: Instagram: instagram.com/coach_mike_milner  Website: neurotypetraining.com Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599 Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift 

In today's episode, Kylie and Kara dive deep into helping you set better goals for 2022. As a new year begins, it's very common to create new goals and/or resolutions -- however, time and time again, many people fail to actually achieve the goals that they set or follow through with the habits they begin at the start of the year. To help you not fall into that trap again this year, your hosts provide actionable steps for setting realistic goals, as well as strategies to help you follow through with them. They provide the goal-setting and planning tips that they have used to be successful in their own endeavors, as well as to create success for their clients. Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599 Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift 

Today, your hosts are joined by one of Kara's long-time, hometown best friends, DJ Wunder. DJ is a marine and soon-to-be personal trainer and in this episode, he covers everything from his childhood and overcoming trauma to joining the marines to finding his greater purpose.  DJ shares his background and past struggles with health and fitness with Kylie and Kara, diving into the often unaddressed difficulties as a man trying to "get fit," as well as the stigma around mental health for men. He shares his journey working with a therapist, and how much prioritizing his mental health has changed his life for the better.  This episode includes a lot of laughs, but also offers a ton of insight about turning your struggles into strengths, but also to not being afraid to ask for help when you need it. Connect with DJ: Instagram: instagram.com/wunderstrong   Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599 Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift 

Kylie and Kara are joined in this episode by a very special guest, online coaching company owner and friend, Megan Davis. Over the last seven years, Megan has worn many hats in the health and fitness world — from gym owner and personal trainer, to online coaching as an assistant coach, to coaching on her own and eventually creating the successful company, Metanoia Strong, where herself and her staff of coaches focus specifically on women’s health, hormone healing, and female empowerment. Megan joins Kylie and Kara today for a conversation specifically revolving around the power in female bonds, and being a part of a community of powerful women. They discuss society’s perception of femininity and the way that women are pitted against each other, as well as Megan’s past experiences with female bonds, and the way that her perspective on them (and the relationships themselves) has evolved and grown over the last several years. She gives a lot of credit to one particular special bond with former podcast guest, and a mentor to both Kylie and Kara, Hannah Deindorfer. The ladies dive into what a genuine connection between two women looks and feels like, and how it can enrich every aspect of your life — from showing up as your most authentic self to enhancing your romantic relationships as well. They discuss how they came to find these connections in their own lives, and offer advice for how you can start building them in your own life. Connect with Megan: Instagram: http://instagram.com/megandavis6 Website: http://www.metanoiastrong.com Connect with Kara: Instagram: Instagram.com/karagoss_rd <http://instagram.com/karagoss_rd> Facebook: https://www.facebook.com/groups/523529175060599 Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  <http://instagram.com/kylie_uplifts> Facebook: www.facebook.com/groups/liftuplift  <http://www.facebook.com/groups/liftuplift>

In today's episode, Kylie and Kara dive into a topic that MANY of their clients have concerns about when starting a health and fitness journey....alcohol consumption. This is an especially hot topic around the holiday season as the last several weeks of the year are packed with social gatherings, so the girls wanted to provide you with plenty of education, as well as tips and tricks, for navigating your alcohol consumption without wrecking your progress!  Kara and Kylie break down what alcohol really is and how it impacts your body -- ranging from its effects on sleep and gym performance to the effect it can have on your hormones and mental health. They do know, however, that alcohol can be a fun and balanced part of an individual's life (as it is in their's!), so they also break down how to track alcohol into your daily goals, AND provide a ton of tips and tricks to keep your calorie consumption to a minimum as well as optimize the day of and day after your drinking plans.  Like most things, alcohol can be a part of a healthy and balanced lifestyle as long as it is done in moderation and you understand the impact it has on the body!  Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599 Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift

In this week’s episode, Kylie and Kara welcome two coaches and mentors within the functional health and fitness space that they greatly admire: William Grazione and Gllis Pellegrin. The two of them work together with The Educated Dieter to address hormonal complexities primarily in the female population. They also run Advanced Coaching Systems which is a mentorship for coaches within the industry to become more educated on functional health and hormone dysfunction / repair as well. In this episode, the gang dives into common fat loss mistakes you may be making in your journey, and many of the overlooked factors that impact fat loss such as sleep, stress, hormone balance, and more. They deep dive into different strategies to combat fat loss issues ranging from carb cycling to refeeds and diet breaks. They also address how each of these pieces of the process impacts metabolism, and why it is important. The main focus of this episode is to help listeners understand why a healthy body internally translates to a healthy and “fit” body externally, and to show you why you may not always be able to focus on fat loss right away in your fitness journey.  Connect with Will: Instagram.com/william_grazione Connect with Gillis: Instagram.com/gillis331 The Educated Dieter: www.theeducateddieter.com Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599 Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift 

Kylie and Kara are ecstatic to bring on a very special guest for this episode! The girls sit down with the “CEO of Confidence,” Ella Halikas. Ella is a Sports Illustrated model and Swim-Designer as well as an activist and social media influencer. Kylie, Kara, and Ella discuss everything from social media to body positivity / neutrality to finding true confidence at any size to the positives and negatives of the fitness and health industry.  While at the University of Hawaii, Ella experimented with a newfound passion for modeling by taking her own photos in bikinis on the beach. She was encouraged by her friends to give modeling a try, and she did so in full force. Despite her initial hesitancy due to her curvier build, she refused to give up on her dream and worked hard on her own to make it a reality. Ella discusses overcoming the societal pressures to constantly be working towards becoming thinner or smaller, and how she found self-love and confidence. She opens up with her thoughts about what true health and happiness looks like, and dives into many of her own tips and secrets to loving yourself and your  body no matter what physical form it has.  This episode is a can’t-miss if you’re on a journey to love and accept yourself, too.    Connect with Ella:  Instagram: Instagram.com/ellahalikas   TikTok: https://vm.tiktok.com/ZM8ttjVpt/ Check out Ella’s Swim Collection here: https://pebblesnpalms.com/collections/p-p-x-ella Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599    Connect with Kylie: Instagram: Instagram.com/kylie_uplifts Facebook: www.facebook.com/groups/liftuplift

Kara and Kylie are helping you navigate the holidays in today’s episode. So many people spend the year working to lose weight and get in better shape, only to gain it all back during the holiday season. It can feel difficult to stay on track with all of the parties, family gatherings, delicious food, and alcohol. So, what can you do to stay mindful and not undo the progress you have made? A good place to start is to get a coach now, before the holiday season. Don’t put it off and go into the new year with the mindset of having to lose weight, having to work extra hard, and wanting to change from a place of being unhappy with your body. It’s better to start now so that you are better prepared when it is time to get into a fat loss phase. Understanding how to set yourself up for success now during this hectic period can only set you up for greater and continued success in the future. Kara and Kylie will dive deep into how to frame this season in a positive way, structure your holidays to actually OPTIMIZE your goals, how to navigate your family and friends during this time, AND still enjoy yourself. Remember to do what works for you and to practice moderation. Although food is a huge part of the holidays, it doesn’t have to be “all or nothing” and it doesn’t have to be the focal point.   Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599    Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift   Sign Up for Kara’s Holiday Blueprint:  https://forms.gle/Ca7prgDFEVJsB8KQA

Kara and Kylie are getting nostalgic in this episode by talking about fitness trends from the 2010s. Listen in as they discuss where they were during the 2010s, what the trends at the time got wrong, and what has changed. Kara and Kylie were in college in the mid 2010s, and it was around that time that they both really began to start looking at fitness….but not quite in the right way yet. They admit that they were very susceptible to the trendy, “magic” ways to lose weight / be fit. They cover the hype around IIFYM (“if it fits your macros”), microwaving quest bars, BCAAs and other supplementation, and many more. What all these trends symbolize is society’s desire for the easy, quick answer to fat loss. However, as they always say, there is no quick fix. The truth is there isn’t JUST one thing that is going to help you shed the weight or get fit. It takes consistent effort, proper nutrition, and knowledge to get in shape and prevent yourself from damaging your body. Kara and Kylie want listeners to know that they have been where they’re at looking for the easy answers too and they share these stories to help you feel less alone, but to also help you avoid making the same mistakes.   Connect with Kara: Instagram: Instagram.com/karagoss_rd Facebook: https://www.facebook.com/groups/523529175060599    Connect with Kylie: Instagram: Instagram.com/kylie_uplifts  Facebook: www.facebook.com/groups/liftuplift