Ep. 423 Q&A - Are You Being Disciplined or Just Beating Yourself Up? Why Healthy Habits Feel Unnatural, How to Stop Weekend Self-Sabotage & Why You Can’t Spot Reduce Fat - The Coaches Roundtable

Ep. 427 Q&A - How Do You Build Strength Faster? Calories vs. Macros Explained. Can Loose Skin Change Your Measurements? How Do You Heal Food Scarcity? - The Coaches Roundtable

Summary In this Q&A episode, Chase and Chris answer some of the most common questions they hear. They talk about how to keep getting stronger in the gym, when to increase your weights, and why most people can lift more than they think. They also explain why calories matter most for fat loss, even if your macros are not perfect. The conversation covers whether loose skin can affect body measurements after weight loss and why progress should be measured in more than one way. Finally, they dive into food noise caused by growing up with food scarcity and share practical ways to build trust with your body, slow down your reactions around food, and create healthier habits over time. If you've ever struggled with confidence, progress, or your relationship with food, this episode is packed with helpful advice and encouragement. Chapters (00:00) The Woman Rowing Solo From California to Hawaii and Lessons on Resilience (05:45) How to Progressively Overload and Build Strength (14:45) Calories vs. Macros: What Matters Most for Fat Loss? (17:20) Can Loose Skin Affect Your Measurements? (23:20) How to Quiet Food Noise After Growing Up With Food Scarcity 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. 426 - The Baseline That Makes Fat Loss Easier and More Sustainable

Summary Starting a health journey can feel overwhelming, especially if you think you have to change everything overnight. In this episode, Chase and Chris explain why the best place to start is with awareness. They talk about tracking your food, learning your current habits, and creating a realistic baseline that fits your life. They also explain why your baseline should grow over time as you make progress. You'll learn why building simple, repeatable habits creates confidence, helps you stay consistent during busy seasons, and leads to long-term success instead of another short-lived diet. Chapters (00:00) Why Every Health Journey Starts with Awareness (03:45) Tracking Food Is a Tool, Not a Diet (05:15) Building Your Baseline with Steps, Protein, and Strength Training (08:00) Why Your Baseline Should Continue to Grow (12:30) Building Confidence Through Small Wins (17:40) Why New Habits Feel Hard at First (20:00) The Truth About Being Active vs. Being Busy (25:45) Creating a Lifestyle You Can Always Return To (27:30) The Simple Formula for Long-Term Success 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. 425 Q&A - Should You Cut Calories or Be More Consistent? Can Too Much Protein Affect Ketosis? Are You Defining Success All Wrong? How Do You Stop Obsessing About Food? - The Coaches Roundtable

Summary In this Coaches Roundtable episode, Chase and Chris discuss how to stay on track with your health goals during the busy summer months. They explain why maintenance can sometimes be a better goal than fat loss when vacations, cookouts, and family events start filling your schedule. The coaches also answer questions about when it's time to lower calories versus when you're simply being impatient with results. They talk about using data instead of emotions when making nutrition changes and why consistency matters more than making drastic cuts. They dive into a listener question about gluconeogenesis and protein intake while following a ketogenic diet for medical purposes, explaining how the body creates glucose when needed and why protein needs can vary from person to person. Another important discussion focuses on the idea of a "good enough" day. Chase and Chris explain why trying to be perfect with calories, protein, workouts, water, sleep, and steps can leave you feeling like a failure, even when you're making great progress. Finally, they tackle food noise and constantly thinking about food. They share practical strategies for creating more structure, reducing decision fatigue, and building a life that doesn't revolve around food. Chapters (00:00) Summer Is Here: Why Your Goals May Need to Change (01:30) Should You Shift From Fat Loss to Maintenance? (05:07) How to Know When It's Time to Lower Calories (09:36) Gluconeogenesis, Protein Intake, and Ketogenic Diets (14:55) What Does a "Good Enough" Day Really Look Like? (21:17) Tired of Thinking About Food All the Time? (27:31) Final Takeaways and 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. 424 - How Procrastination Became Your Biggest Roadblock

Summary In this episode, Chase Smith and Chris Bealhen dive into one of the biggest obstacles to health and fitness success: procrastination. They explain why most people already know what to do, but continue putting off taking action until the "perfect time." The problem isn't a lack of knowledge. It's fear, perfectionism, overthinking, and waiting for motivation to show up. They discuss how procrastination can look different for everyone, from constantly researching and planning to jumping from one program to another. Chase and Chris break down the mindset traps that keep people stuck and share practical strategies to stop delaying progress. They emphasize that confidence comes from action, not the other way around, and challenge listeners to stop waiting and start taking imperfect action today. Chapters (00:00) Why Most People Keep Putting Off Their Goals (02:45) The Different Ways Procrastination Shows Up (05:35) Program Hopping and Searching for the Secret Solution (07:25) Fear of Failure and Fear of Success (09:55) Perfectionism Is Keeping You Stuck (11:55) Analysis Paralysis and Information Overload (13:35) The Power of Fast Transitions and Taking Immediate Action (17:10) Avoiding the Scale, Tracking, and Hard Truths (20:20) Why Preparation Saves Time and Stress (22:30) How to Break the Procrastination Cycle (24:35) Expect Chaos and Stop Waiting for Perfect Conditions (26:40) Stop Negotiating With Yourself (27:55) Building Confidence Through Action (29:05) Your Challenge: Take Action Today 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. 423 Q&A - Are You Being Disciplined or Just Beating Yourself Up? Why Healthy Habits Feel Unnatural, How to Stop Weekend Self-Sabotage & Why You Can’t Spot Reduce Fat - The Coaches Roundtable

Summary In this Coaches Roundtable episode, Chase Smith and Chris Bealhen dive deep into life, mindset, and sustainable health habits. They start with a powerful conversation about time, purpose, and how little of our lives we truly control. Then they answer listener questions about discipline, emotional burnout, healthy habits, weekend struggles, and why fitness changes can feel so hard. The coaches explain the difference between productive discipline and constantly beating yourself up. They also talk about why healthy habits feel uncomfortable at first and how repetition slowly creates a new normal. If you struggle with staying on track during the weekends, they share practical tips to stop the cycle of doing great Monday through Friday and emotionally checking out on Saturday and Sunday. Finally, they break down why you can’t spot reduce body fat but can build muscle in specific areas, plus how strength training helps create the toned look most people want. This episode is full of mindset shifts, practical coaching advice, and honest conversations that will help you build a healthier life without burnout. Chapters (00:00) You Only Truly Control 15 Years of Your Life (04:10) Why Slowing Down Matters More Than Hustle Culture (10:30) Discipline vs Beating Yourself Up (16:05) Why Healthy Habits Feel So Unnatural (22:10) Breaking the Weekend Self-Sabotage Cycle (26:10) Why You Can’t Spot Reduce Fat (30:40) Final Thoughts & Podcast Wrap Up 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]