If you're tired of setting lofty New Year's resolutions only to watch them crumble by February, join us, your hosts Leo and Stephanie, for a frank discussion on setting realistic, measurable goals. We share our personal journey from being resolution-setters to goal-getters, and how this shift can empower you to break free from the cycle of failed resolutions. We discuss the psychological and emotional toll of setting yourself up for failure repeatedly and how you can turn this around.Beware of the allure of flashy Black Friday fitness deals and cheap coaching that promises quick fixes - we delve into the dangers of these pitfalls and how they could jeopardize your wellness journey. We unravel the destructive cycle of yo-yo dieting and share insights on why quitting your fitness goals during the holiday season can set you up for a year of struggle. Above all, we emphasize the importance of finding a coach who walks the talk - one who is dedicated to your overall health and well-being, rather than providing short-term solutions.We explore the benefits of consistency and having realistic expectations in fitness. Learn why an all-or-nothing mindset can be detrimental and how building habits and taking personal responsibility can bring about positive change. The importance of structured programs is highlighted, and we discuss why it is crucial to work with a coach who understands your unique needs and is committed to long-term results. As we wrap up, we invite you to join our free Facebook group for ongoing support and resources. Stay connected with us on social media to continue the conversation and let's embark on this journey to health and wellness together.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Want to uncover the truth about acne? Ever wondered about the myriad factors that contribute to those pesky breakouts? Dive headfirst into an engaging conversation where Leo and I, Stephanie, pull back the curtain on all things acne - right from hormonal imbalances and dietary pitfalls, to teenage acne and its treatments, and lifestyle changes that could be game-changers. After an exciting weekend of networking and doughnut-savoring, we sit down to share our own battles with acne and how it impacts self-esteem. We also dig deeper into the hormonal and dietary culprits behind breakouts, shedding light on hormones like DHEA, testosterone, and cortisol. We bring gut health into the limelight, explaining how leaky gut can be an unexpected accomplice in causing acne. We also take a detour into the cinematic realm, debating scenes from Hell House LLC Origins and encouraging our listeners to give it a watch. Shifting focus to teenage acne, we discuss why antibiotics or skincare treatments might not be hitting the right spot. We underline the role of diet, mineral balance, and good bacteria in managing acne, while also exploring how social media trends can lead to expensive, yet ineffective treatments. But it's not all doom and gloom; we wrap up by emphasizing the power of lifestyle changes and steering clear of quick fixes like lasers and peels. And remember, if you're looking for more insights and freebies, our Facebook group is just a click away. So, ready to bust some acne myths and navigate towards clear skin? Tune in and join our conversation. Let's face it together!Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Ever given sugar the old heave-ho only to find your taste buds in a state of utter rebellion? That's exactly what happened to us, Leo and Stephanie, as we ditched ourselves off the sweet stuff. Join us in this episode of Saying it Out Loud, where we recount our sugary adventures (or mishaps) and dish out our reviews about the best and the worst cookie shops in good ol' San Antonio. Stephanie spills the beans about her recent culinary experiments featuring sausage Alfredo pasta and hummus with non-nepita chips (you can't miss this). Plus, we get candid about our favorite holidays (more accurately, the lack of them) and how food plays hero in our traditions.Here's an open secret - the holiday season can turn your fitness goals upside down. Sounds familiar? Fear not! We've got your back. Tread the tricky terrain of health commitments during the festive season without a drop of guilt or stress with our handy strategies. Allow us to guide you through the curvy lanes of mindset and the power it wields. Get ready to dive into a hard-hitting discussion about how past experiences can shape your current decisions and responses to stress. Most importantly, learn how to break free from the damaging cycle of body shaming, especially during the holiday season. Let's gear up to celebrate the festive season in style, without losing touch with our commitments to health and wellness.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Ready to unlock the secrets of your body, maximize your fitness potential, and rediscover the joy of good old movie nights? Join us on a one-of-a-kind podcast episode where we share some quirky moments from our fitness journey. Think scorpions, cheat days, and horror movies! We're also planning to launch a TikTok channel to review food, promising to be the worst (or maybe the best) food critics you've ever seen. Plus, we discuss the grand opening of a new NKT specialist clinic. Ever wondered how to train for what you want? Let's bust the myth of volume training and shine the spotlight on intensity and programming. Blindly following random apps or workouts may not take you far. It's about having specific goals and finding the right coach or doing your research to achieve them. From understanding the body's complexity to how integral functional medicine, hormones, and gut health are for your body composition, we've got you covered. But that's not all. We dive into the often overlooked mental health aspect of functional medicine. Discover how your headaches, autoimmune diseases, and other physical ailments may be traced back to a lack of replenishment of the body with essential vitamins and minerals. We encourage you to open your minds to a different approach to health. With laughs, insights, and tips from our fitness journey, we're here to help you navigate the world of health, fitness and everything in between. Buckle up, and let's get started!Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Are you aware of the magnitude of nutritional crises in America? Let's lay it bare - a staggering 42.4% of US adults are obese, 73.6% are overweight, and mental illness touches one in five adults each year. In this edition of Saying it Out Loud, we grab the bull by the horns, examining these sobering statistics and accentuating the underlying connection between mental and gut health. We also share our recent indulgence on a cheat day and the anticipation surrounding Adriana's event.The rabbit hole of nutrition goes deep, and we navigate you through its intricate systems, uncovering emotional ties to food that can hinder your fitness journey. We also throw light on the paradox of chronic dieting and its counterproductive effect on your well-being. Discover the simplicity of our approach to nutrition, where the magic happens not with a confusing diet plan but with conscious decision-making and discipline. We also share personal anecdotes on the emotional investment in nutrition and the cultural impact of eating out.Nutrition, my friends, is not just about that momentary pleasure on your taste buds but a lifelong commitment to your health. We emphasize the importance of nutrition for long-term health and longevity, discussing essentials like calculating maintenance calories to the importance of staying hydrated. We address the dire state of America's declining health and provide actionable advice for those seeking to improve their lifestyle. So, tune in to this enriching episode and take the reins of your health in your hands. Together, let's make America healthy again!Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Are you ready to be shaken to your core? Our latest episode, 'Saying it Out Loud,' promises a deep, insightful journey into the dynamic world of epigenetics. We break down the science, discussing how our parents' lifestyle choices during pregnancy could possibly shape our genetic makeup, and in turn, our susceptibility to certain diseases. But, it's not just about understanding the past. We delve into the implications this science has on our current and future lives too.We get into the nitty-gritty of how our daily habits, our diets, and even our stress levels can trigger changes in our DNA. We examine how nutrient-rich foods can pave the way for healthy gene expression, and how preservatives and chemicals lurking in our foods could be silently influencing the obesity epidemic. It's about time we take note of these invisible perpetrators, isn't it? But don’t fret! We also explore the potential health benefits that come with showing these harmful substances the exit door from our diet.Lastly, we tackle the profound impact of stress and lifestyle on pregnancy, and how these factors meddle with the baby's epigenetics. We underline the importance of self-care during pregnancy, not just for the mother, but also for the father. We also discuss how crucial mental health is, and why staying connected with our loved ones is more important than ever. Remember, together we can turn the tide! Don’t forget to join our free Facebook group for further discussions, follow us on social media, and leave us a five-star review to help us reach more people with this vital message.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Ever stumbled into a gym and felt overwhelmed by the countless 'perfect' routines promising ridiculous gains? Well, we've been there, and we're pulling the plug on these misgivings. We dissect the misconceptions around these so-called 'optimal' exercises and size up their actual impact on our gains. But that's not all, we also share our latest cheat day saga featuring some undercooked chicken tenders and surprisingly tasty homemade apple fritters. We'd love to hear from you, too. What part of the fitness world is irking you right now?Next, we thrust the spotlight onto the murky corners of social media. Reaction videos that seem to take pleasure in tearing others down? Check. Cherry-picking research papers to justify viewpoints? Check. Can't forget about the escalating toxicity on TikTok. We lay it all bare and call for a shift towards respectful discourse and a renewed focus on foundational strength. It's time to set the records straight in the fitness world.We wrap up with a few unpalatable truths. 'Call-out culture' and 'normalizing everything' are trends that are more harmful than they appear. We advocate for self-improvement rather than settling for mediocrity. And let's not forget about the silent killers in our everyday foods and products. With age, our priorities shift but health and fitness should remain at the top. We leave you with a call to action: engage with our podcast, join our Facebook group and help us continue this essential dialogue. Let's bring about change, together.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Get ready to uncork our treasure trove of wisdom as we celebrate our 100th episode! We kick-start the celebration by taking a walk down memory lane and throwing light on a delectable cheat day featuring voodoo donuts, pizza, and cold stone ice cream. But the real treat is our in-depth look into the world of inflammation and its far-reaching implications on health. Ever wondered how chronic inflammation could be secretly sabotaging your health? We unravel the mystery behind how dietary habits, lifestyle choices, and even certain medications can fuel this silent killer, leading to severe diseases like cardiovascular ailments, Type 2 diabetes, and obesity. We also pull back the curtain on how inflammation can impact weight loss and the crucial role of a comprehensive blood work panel in understanding the internal workings of your body. Brace yourself for an enlightening journey into understanding inflammation's impact and how a balanced lifestyle can help manage it.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Get ready to unravel the mysteries of microscopic powerhouses controlling your body - hormones. Embark on a journey from understanding what hormones are, how they originate, and their magnificent orchestration that powers our bodies. We will also shine a light on how to spot a hormone imbalance in your body, a discussion that could potentially change how you perceive your everyday life.The essence of our discourse will revolve around three types of hormones, peptide hormones, steroid hormones, and amino acid-derived hormones. We will elaborate on their pivotal roles in controlling metabolism, growth, development, reproduction, stress responses, and much more. The hormone insulin, our body's sugar regulator, also finds a special mention. We'll highlight how our lifestyle choices can disrupt its function, serving as a wake-up call for many.In the concluding segment, let's talk about oxytocin and cortisol. You might know them as hormones associated with childbirth and stress response. But did you know they also influence your cravings, sleep, recovery, and training? We will also discuss four well-known hormones: estrogen, progesterone, testosterone, and melatonin. Their societal implications and how they shape our lives are up for discussion too. So brace yourself for an enlightening conversation about hormones and their influential role in controlling and shaping our everyday lives.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com

Ready to unlock the secrets of Polycystic Ovarian Syndrome (PCOS)? Today, we're taking a deep dive into the world of PCOS - from the nitty-gritty of symptoms like abnormal weight gain, hair loss, and fertility issues to the complexities of its different types. We're peeling back the layers on this health issue that's been creating a buzz lately, and trust us, you won't want to miss this enlightening discussion. We'll also highlight the role of lifestyle factors in PCOS development and treatment, proving once again that health is a holistic journey, not a solitary destination.But we're not stopping at just discussing the problem; we're also exploring solutions. We will break down PCOS caused by inflammation, shedding light on how lack of sleep and unhealthy eating habits can trigger this particular type. We'll emphasize the importance of systemic treatment, going beyond merely addressing symptoms, and how blood work can support in diagnosing and treating the condition. Plus, a sweet treat awaits you at the end of our chat - a delectable white chocolate raspberry cheesecake recipe! So, join us as we navigate through the complex narratives of PCOS, and remember, we're in this journey together.Follow us on IG:@leos_ftiness_adventure@Stephmoralessfit@teamvalhallaathleticsApply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com Join our free Facebook group: https://m.facebook.com/groups/804195770472212/?ref=group_browseBuy our apparel: Valhalla-athleticsapperal.com