Ep. 422 Perfectionism Is the Enemy of Progress and Here’s How to Fix It

Ep. 437 Q&A - How Do You Bounce Back After Failing, Handle Unsupportive Friends, Control Hunger From Poor Sleep, Fix Strength Loss, and Train Around Knee Pain? - The Coaches Roundtable

Summary In this Coaches Roundtable episode, Chase and Chris explain why one bad meal, missed workout, or hard week does not mean you failed. They talk about the stories people tell themselves after making a mistake. When you say things like, “I can never stay consistent,” it becomes harder to get back on track. Instead, they encourage you to focus on the next choice you can make right now. They also answer a question about friends and family who pressure you to “live a little” when you are trying to make healthier choices. Chase and Chris explain how to set clear boundaries, stop overexplaining your decisions, and ask the people close to you for support. Next, they break down how poor sleep can make you feel hungrier, increase cravings, lower your energy, and make good food choices harder. They also explain why sleep can affect the number you see on the scale. The episode also covers why you may feel weaker during workouts. One weaker workout is not always a problem. Sleep, stress, food, hydration, recovery, and exercise order can all affect your strength. Finally, Chase and Chris discuss training after an LCL injury. They explain why pain should not be ignored and why it is important to speak with a doctor or physical therapist before using a knee sleeve to push through painful exercises. The main message is simple: progress does not require perfection. Learn from setbacks, make the next best choice, and keep moving forward. Chapters (00:00) Stop Turning One Mistake Into a Failure Story (01:43) How to Fail Forward and Bounce Back Faster (04:09) Consistency Matters More Than Perfection (05:44) What to Do When People Tell You to “Live a Little” (06:56) Why Other People May Push Back on Your Healthy Choices (09:04) How to Ask Your Spouse, Friends, or Family for Support (11:17) Set Boundaries Without Forcing Others to Change (13:07) How Poor Sleep Makes Hunger Worse (15:02) Why Sleep Loss Increases Cravings (16:13) Set Up Your Environment for Tired Days (18:22) Hunger Is Not Always a Willpower Problem (19:13) How Sleep Can Change the Number on the Scale (22:47) Why You May Feel Weaker During Your Workouts (24:45) When a Drop in Strength May Mean You Need a Break (25:25) Should You Use a Knee Sleeve to Train Through Pain? (27:46) Why a Knee Sleeve Should Not Cover Up the Real Problem (29:22) The All-or-Nothing Mindset Masterclass (30:21) Closing Thoughts SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 436 - You Shouldn’t Have to Put Your Life on Hold to Lose Weight

Summary Have you ever felt like losing weight means saying no to everything you enjoy? Maybe you avoid social events, spend all week waiting for a cheat meal, or feel like one meal can ruin all your progress. You may be able to follow a strict plan for a few days or weeks, but it starts to fall apart as soon as life gets busy. In this episode, Chase and Chris explain why you should not have to put your entire life on hold to lose weight. The problem may not be that you need more discipline. Your plan may simply not fit your real life. Chase and Chris talk about the difference between following a temporary diet and building a lifestyle you can maintain. A diet often gives you strict rules to follow. A lifestyle helps you learn how to make choices during busy weeks, weekends, vacations, stressful days, and social events. That does not mean you never have to make sacrifices. You may need to drink less at some events, choose a different meal, skip an appetizer, plan ahead, or say no sometimes. But you should not feel like you have to be perfect or avoid everything you enjoy. They also explain why your sleep, stress, schedule, boundaries, routines, and relationships can affect your progress just as much as your food and workouts. The goal is not to get better at suffering through another diet. The goal is to create healthy habits that feel like a normal part of your life. Want to join us for the All or Nothing Masterclass on Monday July 20th, 2026 at 8pm? Text 'MASTERCLASS' to +1 (517) 948-5178 and we'll register you and send over all the details to join for free! Chapters (00:00) You Shouldn’t Have to Put Your Life on Hold (02:03) Signs You Are Just Surviving Your Diet (04:04) Why Strict Plans Work for Only a Short Time (05:03) Stop Treating Weight Loss Like It Has an End Date (06:54) How Diets Create an All-or-Nothing Mindset (07:51) Why You Keep Restarting Every Monday (09:39) Your Results Depend on More Than Food and Workouts (11:24) Making Healthy Habits Work During Busy Weekends (12:42) Why Lifestyle Changes Can Feel Harder Than Dieting (15:02) The Trade-Offs That Come With Reaching Your Goals (17:43) How to Enjoy Social Events Without Losing Progress (19:13) You May Not Need More Discipline (21:34) Following a Plan Versus Making It Part of Your Life (22:44) Stop Waiting for Life to Calm Down (24:26) Why Taking Time for Yourself Matters (25:20) Learning to Plan Ahead, Say No, and Set Boundaries (28:23) Your Schedule Has to Change if You Want Different Results (31:17) Start Keeping the Promises You Make to Yourself (33:56) Are You Truly Committed or Just Trying to Get Through the Week? (36:01) Build a Lifestyle You Do Not Need to Escape From SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 435 Q&A - Can You Build Muscle While Injured? What's the Most Sustainable Diet? How Do You Eat Enough in the Summer Heat? How Do You Stop Comparing Your Progress? - The Coaches Roundtable

Summary In this Coaches Roundtable episode, Chase and Chris kick things off by talking about an incredible woman who became the fastest person ever to row solo from California to Hawaii. They explain how her mindset, resilience, and commitment can inspire anyone working toward a fitness goal. Then they answer listener questions about building muscle while recovering from an injury, what makes a diet truly sustainable, how to eat enough during the hot summer months, and how to stop comparing your progress to other people. They remind listeners that consistency matters more than perfection and that your fitness journey should be based on your own life, not someone else's highlight reel. If you've ever felt stuck, discouraged, or wondered if you're doing enough, this episode will help you focus on what really moves the needle. Chapters (00:00) The Incredible Solo Row Across the Pacific and Lessons in Resilience (13:20) Can You Build Muscle While Recovering From an Injury? (16:42) What Is the Most Sustainable Diet? (22:15) Struggling to Eat Enough During the Summer Heat (26:20) How to Stop Comparing Your Progress to Everyone Else (33:15) Final Thoughts and Next Week's Q&A SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 434 - 8 Ways to Win Your Week Before It Starts

Summary If you want to stop feeling like you're constantly starting over every Monday, this episode is for you. In this episode, Chase and Chris share the eight simple habits they use themselves and teach their coaching clients to win the week before it even begins. They talk about planning meals that fit your schedule, setting up your environment for success, time blocking workouts, creating backup plans, and focusing on the habits that matter most instead of trying to do everything at once. Life is always going to throw you curveballs. The goal isn't to have a perfect week. The goal is to have a plan that helps you stay on track when things don't go perfectly. If you spend just a few minutes preparing before the week starts, you'll save yourself hours of stress and make consistency feel much easier. Chapters (00:00) Why Winning Your Week Starts Before Monday (03:25) Set Up Your Environment for Success (06:10) Plan Meals Around Your Real Schedule (11:35) Simple Meal Prep That Saves Time All Week (15:10) Why Keeping It Simple Beats Being Perfect (18:35) Schedule Your Workouts Before Life Gets Busy (23:25) Identify the Days That Usually Throw You Off (27:45) Build a Backup Plan Before You Need One (31:35) Expect Curveballs Instead of Chasing Perfection (34:10) Focus on One to Three Priorities This Week (38:55) Leave Yourself Margin and Bounce Back Faster (40:20) Your Sunday Blueprint for a Better Week SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 433 Q&A - Are Fasted Workouts Hurting Your Gains? How Much Protein Do You Really Need? Are Pre-Workouts Worth It? - The Coaches Roundtable

Summary This week on The Chasing Health Podcast, Chase Smith, Chris Bealhen, and Coach Allicia answer some of the most common fitness and nutrition questions during another Coaches Roundtable episode. The episode starts with a reminder that one holiday weekend will not ruin your progress. The coaches talk about why it's important to have a plan before cookouts, vacations, or celebrations so you can enjoy yourself without feeling guilty afterward. They explain that the best thing you can do after a holiday is simply get back into your normal routine. Next, they answer questions about supersets and when they make sense in your workouts. They also explain how pre-workouts work, what's inside them, whether stimulant-free pre-workouts are effective, and if energy drinks are a good replacement. The conversation continues with a discussion about fasted workouts, muscle growth, and the truth behind the "anabolic window." The coaches explain why total daily nutrition matters much more than perfect meal timing and clear up common myths about building muscle. Finally, they dive into protein recommendations, discussing how much protein you actually need to maximize muscle growth without stressing over hitting a perfect number every single day. They wrap up the episode with some laughs as they share their favorite pre-workout snacks and childhood cereals. Chapters (00:00) Getting Back on Track After the Fourth of July (05:15) Should You Be Doing Supersets? (11:20) The Truth About Pre-Workout Supplements (16:25) Fasted Workouts and Muscle Growth Myths (24:00) How Much Protein Do You Really Need? (30:30) Favorite Pre-Workout Snacks and Childhood Cereals SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]