143. Uncovering Evidence Based Fitness & Nutrition with Dr. Eric Helms

143. Uncovering Evidence Based Fitness & Nutrition with Dr. Eric Helms

We're taking a short break from recording new episodes to bring back some of our most impactful guest conversations -revisiting the episodes that continue to shape how we coach and how we think about health, fitness, and sustainable results. This week we're bringing back my interview with Eric Helms, a long-standing prominent figure in the evidence based fitness space, best known for research reviews, podcasts, and his role as Chief Science Officer at 3DMJ. In this episode, Eric and I discuss: * The evolution of evidence based training and nutrition over the past few decades * How to prioritize your efforts with your health journey (with the Muscle & Strength Pyramids) * How to sift through the BS in the fitness industry We dive into the importance of a holistic approach to nutrition and behavior change, and adapting to individual lifestyles and values, while staying informed through research and practical application. You can find Dr Eric Helms at @helms3dmj on instagram!

142. Identity Standards with Cody McBroom

What if the reason you keep falling off isn't because you lack motivation... but because you're trying to change your habits before changing your identity? Most people think lasting change comes from more discipline, more willpower, or the perfect plan. But what if real transformation starts much deeper than that? This week, we're giving you an exclusive behind-the-scenes look at one of our internal team trainings with coach and mentor Cody McBroom. This conversation was originally recorded for our coaching team, but the lessons were simply too valuable not to share. In this presentation, he dives into why your identity is the biggest predictor of long-term success. We cover: * Why your self-talk shapes the actions you take every day. * How to create personal standards that make healthy choices feel automatic. * The difference between relying on willpower and building systems that actually last. * Why confidence is built through keeping promises to yourself. * Practical exercises you can use today to become the person you're trying to be-not just someone who's chasing another goal. You can find Cody on Instagram @codymcbroom  Identity Worksheet [https://drive.google.com/file/d/14X7y3cgnFvGeieZm7vR3khJH8il8wc8_/view?usp=sharing]

141. [Coaches Corner] The Difference Between Discipline and Disordered Eating

Today's conversation dives into one of the most misunderstood topics in the health and fitness space: the difference between discipline and disordered eating. In a world where weighing your food is labeled "toxic" and every nutrition strategy seems to spark controversy, it's easy to wonder if pursuing your goals automatically means you're developing an unhealthy relationship with food. The truth? The behavior isn't the problem - the intention behind it is. In this episode, our coaching team breaks down: * Why social media has made this conversation so confusing. * The difference between healthy structure and unhealthy obsession. * How to know if your nutrition habits are helping you grow or harming your mental health. * Why tracking food isn't inherently restrictive. * What a healthy relationship with discipline actually looks like. * How to stop letting fear of "doing it wrong" keep you stuck. Whether you're recovering from years of diet culture, trying to lose body fat without falling into old patterns, or simply wondering where the line between discipline and disorder really is, this conversation will give you the clarity you've been looking for. 🎧 Listen now, and if this episode resonates with you, share it with a friend who's been struggling to separate social media opinions from evidence-based coaching. Don't forget to subscribe so you never miss a new episode! https://lastdietforlife.com/coachingprocesspcc [https://lastdietforlife.com/coachingprocesspcc]

140. Pregnancy and Postpartum Fitness ft Coach Rachel

The fear around pregnancy fitness and nutrition isn't keeping you safe. It's just keeping you confused. You're newly pregnant, or trying to be, and suddenly everyone has an opinion. Your doctor says don't lift anything heavy. The internet says don't do this, don't eat that. Your mom says eat for two. Coach Rachel is 25 weeks pregnant and still training, still thriving, and she's joining me to talk about what pregnancy and postpartum fitness and nutrition actually looks like when you cut through all the noise. We cover: * Trimester by trimester expectations * The protein and blood sugar connection that could change how you feel in your first trimester * What weight gain is really made up of * The six week postpartum clearance myth * Why the women who show up for themselves during pregnancy almost always have an easier time on the other side of it 🎧 Tune in and let us know on IG what you think! @marissaroyfitness @rohr_28 Want help navigating your health and fitness during pregnancy and postpartum? Schedule a call with us here → https://lastdietforlife.com/coachingprocesspcc [https://lastdietforlife.com/coachingprocesspcc]

139. Why I’ve Changed My Mind On The IMPORTANCE of Strength Training In Your Fat Loss Journey

What if the missing piece in your fat loss journey isn't your nutrition... it's that you're not training hard enough? If you've been frustrated by constantly lowering your calories, increasing your cardio, and feeling like you're working harder and harder just to maintain your results, you're not alone. Many women are stuck in a cycle of dieting, losing weight, gaining it back, and wondering why fat loss never seems to get easier. In this episode, I'm sharing why I've completely changed my perspective on the role of strength training in fat loss after seeing firsthand results with both my clients and my own physique. We'll break down why building muscle is one of the most powerful tools for improving your metabolism, maintaining long-term results, preventing the dreaded "skinny fat" look, and creating a body that feels strong, resilient, and sustainable. 🎧 Listen to the full episode and send me a message on Instagram: What's your biggest takeaway, and has your approach to strength training changed over the years? Check out the Iron Culture Podcast with Eric Helms here - https://podcasts.apple.com/us/podcast/bonus-stronger-culture-the-protein-ceiling-real-or/id1452114380?i=1000766442305