Ep. 424 - How Procrastination Became Your Biggest Roadblock

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]

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

Summary In this episode, Chase and Chris break down how perfectionism keeps so many people stuck in the cycle of starting over, giving up, and never feeling “good enough” in their health journey. They explain how the all-or-nothing mindset leads people to quit after one bad meal, missed workout, or stressful week instead of learning how to stay consistent through real life. The conversation dives into the difference between having high standards and chasing perfection, why flexibility matters more than being perfect, and how learning to live in the “gray area” is the key to long term success. They also talk about where perfectionism comes from, including childhood experiences, fear of failure, diet culture, and tying self-worth to performance. If you’ve ever felt like you need the perfect plan, the perfect week, or the perfect motivation to finally succeed, this episode will help you shift your mindset and focus on what actually creates progress: consistency, resilience, and learning how to bounce back quickly. Chapters (00:00) Perfectionism Is the Enemy of Progress (02:45) Why So Many People Never Start (05:30) The Difference Between Excellence and Perfectionism (10:30) How the “All or Nothing” Mindset Shows Up (16:15) Why Procrastination Keeps You Stuck (20:50) Where Perfectionism Comes From (28:00) Learning to Live in the Gray Area (33:00) How to Stop Restarting Every Monday (40:30) Building Resilience Instead of Quitting (43:40) Progress Comes From Consistency, Not Perfection 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. 421 Q&A - Keto for Brain Health, Blood Work Basics, & Why Maintenance Is So Hard - The Coaches Roundtable

Summary In this Q&A episode, Chase and Chris talk about why learning to enjoy the health journey matters more than just chasing the end result. They explain how building healthy habits you actually enjoy can help you stay consistent long term instead of constantly starting over. They also answer questions about blood work during a weight loss journey, including what labs to check and how often to get tested. Then they dive into ketogenic diets, discussing possible brain and energy benefits while also explaining why nutrition should always be personalized. The episode finishes with a powerful conversation about the fear of gaining weight back after losing it. Chase and Chris explain why “diet brain” keeps many people stuck in the cycle of losing and regaining weight, and why spending time at maintenance is one of the most important parts of long-term success. Chapters (00:00) Learning to Love the Process Instead of Just the Goal (06:50) How Often Should You Get Blood Work Done During Weight Loss? (11:08) Can Keto Help Lower Cortisol and Improve Brain Health? (19:43) How to Stop Worrying About Gaining the Weight Back (23:00) Why Maintenance Is the Missing Piece for Most People (29:40) The Gas Tank Analogy for Diet Breaks and Burnout 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]