Podcasts by The LoCoFit Show

Episode 170: Anti-aging, lip filler, threading, and more! Q&A with Racquel Frisella from 2021-07-14T09:30

In today’s episode, Laurin interviews Racquel Frisella, a board certified Aesthetic Nurse Practitioner. They answer questions related to anti-aging, lip filler, botox, trends like threading and ...

Episode 169: Summer skincare podcast | Racquel Frisella from 2021-07-12T09:30

Today’s episode is centered all around summertime skincare! Laurin interviews Racquel Frisella, a board certified Aesthetic Nurse Practitioner. They dive deep into how to protect your skin from ...

Episode 168: Parenting Traps from 2021-07-07T09:30

In today’s episode, Laurin and Rick continue the conversation on parenting strategies and common traps parents fall into. Whether it’s working through outbursts, or children’s emotional response...

Episode 167: Teaching children independence from 2021-07-05T09:30

In today’s episode, Laurin and Rick discuss different parenting strategies. Namely, teaching children independence, how to express their emotions and coping skills, all important skills that all...

Episode 166: Should you track your body fat? from 2021-06-30T09:30

In today’s episode, Laurin and Karina answer a question that was sent in about tracking body fat (versus just the scale). They first dive into what methods they recommend and how to be consisten...

Episode 165: Carbohydrate Metabolism from 2021-06-28T09:30

Carbohydrate metabolism

To round out our series on macronutrient metabolism, Laurin and Karina discuss carbohydrate metabolism! They discuss the basic science behind carbs, some ...

Episode 164: When a client is not grasping tracking macros from 2021-06-23T09:00

On today's episode, Laurin and Sam answer a question that was sent in about clients not grasping tracking macros and what to do about it. Regardless if it's macros, or habits, or some...

Episode 163: Navigating food centric events  from 2021-06-21T09:00

Summer is here and that means food centric events are happening all the time. What's a food centric event? Any event that's well, food centric! Think parties, BBQ's, holidays and the ...

Episode 162: Bad Coach? from 2021-06-16T09:30

“How do I tell my friend that their coach doesn’t know what they’re doing without offending said friend?” On today’s episode, we’re answering one of your submitted questions! We go ov...

Episode 161: Coach and Client Communication from 2021-06-14T09:00

Whether you’re looking for a coach, are a current client, or looking to be a coach, communication is essential throughout the coaching process in order to get the most out of it. Laur...

Episode 160: Making Yourself A Priority  from 2021-06-09T09:30

How do you make yourself a priority without feeling like you're failing others? On todays episode Laurin and Rick answer a situation that was sent in in regards to balancing life with...

Episode 159: Developing Decisiveness  from 2021-06-07T09:00

Being decisive about your decisions and actions is a generally sought after practice. But how many of us struggle to actually be decisive? In this episode, Laurin and Rick dive into w...

Episode 157: More is not always better from 2021-06-03T13:04:59

More is always better, right? In some cases, but more often than not more does not always mean better! In this episode Laurin and Karina cover this topic in depth as it's a mindset th...

Episode 158: Don’t feel guilty for changing your goals from 2021-06-03T13:04:37

Have you ever felt guilty for changing your goals? If you have you're certainly not alone but we're here to (try and) take away some of that guilt. In this episode, Laurin and Karina ...

Episode 156: Expectation vs Reality from 2021-05-26T09:30

Have you ever set incredibly high expectations only to be disappointed by the outcome? Not only is this a well documented phenomenon, it's actually setting you up for failure. In this episode La...

Episode 155: What affects diet accuracy? from 2021-05-24T09:00

We all know details matter, but how much? When it comes to your diet, actually a lot! In this episode Laurin and Sam go over what affects diet accuracy from inconsistent measuring, ea...

Episode 154: What You'll Need For Your First Competition from 2021-05-19T09:00

Gearing up for your first competition season? Knowing what to expect and having the details sorted is essential, so Laurin and Gillian give you a rundown of what you’ll need heading i...

Episode 153: “Are You Going to Eat That???” from 2021-05-17T09:00

In this episode, Laurin and Gillian talk all about “food comments” and how they can be so impactful to those on the receiving end. They discuss some of the most common comments they h...

Episode 152: Protein Metabolism from 2021-05-12T09:00

In this episode, Laurin and Karina cover protein metabolism in depth. From understanding how much protein we need on a daily basis, to how training effects protein metabolism, to the ...

Episode 151: Bloodwork from 2021-05-10T09:00

You might have seen a recent push for getting bloodwork and understanding your hormones in the fitness and coaching space. And, for good reason! Having consistent bloodwork is incredi...

Episode 150: Redefining Priorities in Your Relationship  from 2021-05-05T09:30

In this episode Laurin and Rick, our team mental health counselor, answer a question that was sent in. Our listener is struggling with living in a different country, lacking social in...

Episode 149: Overcoming Your Insecurities from 2021-05-03T09:00

Insecurity is something that lives within all of us, to varying degrees, across various measures. In this episode, Laurin and Rick, our team mental health counselor, go over how insec...

Episode 148: Grow Your Glutes with Bret Contreras  from 2021-04-28T09:00

In this episode, Laurin hosts a Q&A with Bret Contreras. Bret is affectionately known as the "glute guy" and was one of the first S&C experts and trainers to create a glute training n...

Episode 147: Hip Thrust 101 with Bret Contreras from 2021-04-26T09:00

In this episode, Laurin interviews Bret Contreras about hip thrusts. Bret is affectionately known as the "glute guy" and was one of the first S&C experts and trainers to create a glut...

Episode 146: From Teacher to Fitness Professional from 2021-04-21T10:00

In today's podcast, Laurin interviews Sam about her background, degrees and why she switched careers from a teacher to fitness professional. They touch how her Bachelors degree in Edu...

Episode 145: Organizing Your Life: Maximize productivity, streamline fitness goals, and keep a clean house  from 2021-04-19T09:00

In this episode, Laurin and Sam discuss the life of being a neurotic, Type A personality. Kidding (maybe) but they cover their best organizational strategies from daily and weekly pla...

Episode 144: How We Measure Progress in the Off Season from 2021-04-14T09:00

The off season has it’s own challenges and can oftentimes be tougher than the diet itself. In this episode, Laurin and Gillian discuss the off season and what we like to look at as a ...

Episode 143: Overrated/Underrated from 2021-04-12T08:30

In this episode, Laurin and Gillian play overrated/underrated! This is a little trend that’s been going around on instagram/YouTube that we wanted to jump in on. Of course, we put a l...

Episode 142: When to Call Off a Diet from 2021-04-07T10:00

In this episode, Laurin and Karina talk about when to call off a diet. There's a lot of emphasis on what to do during a diet, but how do you know when to stop? They discuss the normal...

Episode 141: Fat Metabolism from 2021-04-05T09:00

In this episode, Laurin and Karina dive deep into the science of fat metabolism. They cover topics like lipolysis vs fat oxidation, fat and carb metabolism during rest and exercise an...

Episode 140: Am I Being Selfish? | Anonymous question series from 2021-03-31T10:00

In today's episode Laurin and Rick cover a listener question from the view of a therapist. This question dealt with a complicated situation of divorce, raising children and what to do...

Episode 139: Adapting to Change and Life Transitions  from 2021-03-29T17:13:02

There's no avoiding change in life. We are all subject to minor and major life transitions, often when we're least expecting them. This last year alone has created a lot of life trans...

Episode 138: Hypertrophy Basics with Dr. Buckner from 2021-03-24T10:00

In this episode, Laurin is joined again with Dr. Sam Buckner, head of the USF Muscle Lab, to cover the basics of hypertrophy. They discuss the current literature on hypertrophy, what ...

Episode 137: Strength Without Hypertrophy with Dr. Buckner  from 2021-03-22T09:00

In this episode, Laurin is joined with Dr. Sam Buckner, head of the USF Muscle Lab, to discuss gaining strength without hypertrophy. They cover the rationale behind this somewhat cont...

Episode 136: Seasons Of Life from 2021-03-17T10:00

In this episode, Laurin and Sam discuss the idea of changing your goals and perception through different seasons of your life. They run through three common scenarios they see with cl...

Episode 135: Training During Pregnancy from 2021-03-15T09:00

On today's episode, Laurin and Sam go over training during pregnancy! When we recorded, Sam was 32 weeks pregnant and has some amazing insights between personal experience as well as ...

Episode 134: Why do we ask so many questions? from 2021-03-10T11:00

Information is key within the coaching relationship. In this episode, Laurin and Gillian talk about why we ask the questions we do! They walk through the intake form, how we evaluate ...

Episode 133: Bewb Tube: Breast Augmentation Recovery from 2021-03-08T10:00

Welcome to the bEwB TuBe. In this episode, Laurin and Gillian talk all about breast augmentations. They dive into why they chose to get them, details of the consultation process and s...

Episode 132: Why is it so hard to lose weight at the start of a diet? from 2021-03-03T11:00

In this episode, Laurin and Karina dive deep into the frustration that many of our clients and listeners experience: Not losing weight at the start of a diet. You've done everything r...

Episode 131: “Unicorn Zone” of Balance from 2021-03-01T10:00

In this episode, Laurin and Karina talk about the unicorn zone of balance. You know, that place where things are seemingly effortless where you can be flexible with food and training ...

Episode 130: Setting Healthy Boundaries from 2021-02-24T11:00

In this podcast Laurin and Rick discuss skills and techniques on how to set healthy boundaries. Learning to set boundaries is important for every relationship in your life, whether it...

Episode 129: Why You and Your Kids are Addicted to Screens  from 2021-02-22T10:00

In this podcast Laurin and Rick cover the negative effects of screen time and social media. They discuss how apps, games and the like affect your dopamine system, how this creates add...

Episode 128: Adherence Through Adversity from 2021-02-17T11:00

In this episode Laurin and Sam discuss how to have adherence through adversity. Life hits us hard sometimes, but adjusting your plan, expectations and goals is often necessary during ...

Episode 127: Effective Goal Setting Strategies from 2021-02-15T10:00

In this episode Laurin and Sam cover effective goal setting strategies. In particular, they focus on the distinct differences between if you are a beginner or experienced in your area...

Episode 126: Rapid fat loss with Dr. Bill Campbell from 2021-02-10T11:00

This week Laurin is joined by Dr. Bill Campbell to discuss a rapid fat loss protocol! We cover why we came up with this protocol and the research their lab designed. We also dive into...

Episode 125: Diet break strategies with Dr. Bill Campbell from 2021-02-08T10:00

This week Laurin is joined by Dr. Bill Campbell to discuss diet break strategies. Dr. Campbell leads the Physique Enhancement Lab at USF. We cover the labs recent research on refeeds ...

Episode 124: “JuUssT TrUStT MeEe" from 2021-02-03T11:00

"Just trust me!"... the famous last words of someone who is generally saying something very, very polarizing (and might not be able to back it up). In this podcast, Laurin and Gillian...

Episode 123: How to be Coachable from 2021-02-01T10:00

In this podcast, Laurin and Gillian cover how to be coachable. They tackle this from the lens of an online coach-client relationship, but it's applicable to many areas of life outside...

Episode 122: The Darkside of Competing from 2021-01-27T11:00

The last podcast covered the reasons why you should compete and in this episode, Laurin and Sam dive into the dark side of competing. There are many amazing aspects to physique competitions but ...

Episode 121: Why You Should Compete from 2021-01-25T10:00

In this podcast Laurin and Sam cover the reasons why you should compete. They specifically cover physique sports, but this could be applied to training for any competitive sport. They touch on t...

Episode 120: It's Not Just Calories In, Calories Out from 2021-01-20T11:00

We always hear "it's just calories in, calories out!" (often referred to as CICO) in the industry. But is it that simple? Yes, but... not always. It's a nuanced topic that Laurin and Karina cove...

Episode 119: Supplements 101 from 2021-01-18T10:00

In this episode Laurin and Karina cover the basics of supplementation. They discuss their foundational recommendations for all clients regardless of goals, dive into speciality supplements for m...

Episode 118: How to Challenge Your Thinking Errors from 2021-01-13T11:00

In the last podcast, Laurin and Rick covered the most common cognitive distortions and how they negatively impact your patterns and behaviors. In this podcast, they discuss how to challenge thos...

Episode 117: What are Cognitive Distortions? from 2021-01-11T10:00

Thinking errors, commonly known as cognitive distortions, are thought patterns that keep us stuck between anxiety, depression and negative thinking patterns. Laurin and Rick dive into the most c...

Episode 116: Best&Worst of 2020 in the Fitness Industry from 2021-01-06T11:00

From sloth mode with lockdowns to predatory sales tactics, the fitness industry had its fair share of negatives in 2020. In this episode, Laurin and Sam dive into the best and worst trends we sa...

Episode 115: What Does Your New Years Resolution Say About You? from 2021-01-04T10:00

How many times have you said, “New year, new me!” It’s okay, we won’t judge you and actually commend setting big goals! But, are you setting yourself up for success or failure with your resoluti...

Episode 114: Reddit Diet Advice (and more crazy diets) from 2020-12-30T11:00

This week, Laurin and Gillian venture off into reddit and find some funny (and useless) tips and tricks for dieting. While the majority of us know that these quick fix diets and fads are not the...

Episode 113: “Diets Don’t Work” from 2020-12-28T10:00

In this episode, Laurin and Gillian dive into the latest, pervasive theme that intentional dieting “does not work,” and why this is a faulty concept. We know yo-yo dieting is a real thing, but b...

Episode 112: Starting a Fat Loss Phase or Contest Prep  from 2020-12-23T11:00

Knowing how to start a fat loss phase can be confusing, but in this episode Laurin and Karina break down the best ways to approach the deficit. They discuss how to plan for diet and cardio chang...

Episode 111: Where You Should End Your Reverse Diet  from 2020-12-21T10:00

How do you know when it's time to end your reverse diet or maintenance phase and enter a fat loss phase? Clients typically want to know how long this phase will take and what markers they can lo...

Episode 110: The Cost of Comparison: Why It's So Damaging from 2020-12-16T11:00

We've all heard that "Comparison is the thief of joy" but why is that? Why can comparison be so damaging? For clients, we often see this comparison manifest in either comparison to their past se...

Episode 109: Overcoming Behavioral Addictions from 2020-12-14T10:00

When people hear the words addict or addiction, they typically think of substance addiction. But behavior addictions can't be ignored, especially given how pervasive they are in our society toda...

Episode 108: Why You Should Eat Red Meat (with Dr. Gabrielle Lyon) from 2020-12-09T11:00

In this episode, Laurin interviews Dr. Gabrielle Lyon about why you should eat red meat. Dr. Lyon has been very vocal against the anti-meat narrative and details the science behind why this is d...

Episode 107: The Importance of Protein (with Dr. Gabrielle Lyon) from 2020-12-07T10:00

In this episode, Laurin interviews Dr. Gabrielle Lyon about the importance of protein. Through years of schooling, fellowships and her private practice, Dr. Lyon has created a muscle-centric med...

Episode 106: How to Program Lifting and Cardio for Jiu Jitsu  from 2020-12-02T11:00

Programming lifting and cardio for a sport like jiu jitsu is much different then programming for hypertrophy goals. Being able to intelligently program all aspects of fitness relevant for jiu jitsu...

Episode 105: Eating for Performance Over Aesthetics from 2020-11-30T10:00

Laurin and Ryan talk about eating for performance over aesthetics, specifically in the context of jiu jitsu. Balancing performance and recovery with jiu jitsu is far different than eating simply fo...

Episode 104: How to Deal with Food Pushers from 2020-11-25T11:00

We've all been around food pushers some time or another, and it can be incredibly frustrating & defeating. The holidays seem to highlight food pushers and expose the gaps between your family and fr...

Episode 103: Food, Drinks, and Socializing: How to Navigate Thanksgiving Like a Champ from 2020-11-23T10:00

Laurin and Sam go over how to navigate the Thanksgiving holiday of eating, drinking and socializing! This can be the most wonderful time of the year, but can also be very stressful for many clients...

Episode 102: A Guide to Traveling from 2020-11-18T11:00

Traveling while managing your fitness- and physique-related goals can be quite a challenge, but it is very doable! Like anything, it takes practice to build this skill. Laurin and Gillian go over t...

Episode 101: Back-to-back Peak Weeks from 2020-11-16T10:00

Peaking in itself is both a science and an art of sorts, and having back-to-back peak weeks is not an uncommon occurrence for our prep clients. Laurin and Gillian go over how they approach back-to-...

Episode 100: How To Improve Your Sleep from 2020-11-11T11:30

Getting quality sleep is one of the most important, yet overlooked, components of health. On this episode, Laurin and Karina cover how sleep affects everything from your body composition, to your m...

Episode 99: What You Need to Know About Aging from 2020-11-09T10:00

While aging is an inevitable process that we can't stop, we can certainly tailor our approach to clients who are in different phases of their lives. In this podcast, Laurin and Karina cover how agi...

Episode 98: Injectables 101: Botox, Juvéderm, PRP and more! from 2020-11-04T12:00

Injectables have gained a ton of popularity over the years but there is still a lot of misinformation surrounding them. We brought Racquel Frisella, an Aesthetics Nurse Practitioner, to give you al...

Episode 97: Skincare for Gym Goers from 2020-11-02T10:00

The right skincare routine can feel overwhelming, especially if you're someone who trains frequently. We brought on the skincare queen, Racquel Frisella, to answer all your questions in this episod...

Episode 96: Treatment for Complex Trauma  from 2020-10-28T11:00

In part 2 of this series, Laurin and Rick cover treatment strategies for working through complex trauma. This is a nuanced process and looks different for everyone, but the basic progression of ear...

Episode 95: Understanding Trauma and its Role in Eating Disorders from 2020-10-26T14:00

We often work with clients who have had eating disorders in the past. While they've worked through the particular ED behaviors, the root cause of why they developed one in the first place might not...

Episode 94: Getting Pregnant After Losing Your Cycle from 2020-10-21T09:00

Laurin and Sam dive into Sam's background of cycle irregularity and HA and how she eventually got pregnant. We discuss four main principles that are necessary for getting your cycle back and having...

Episode 93: Developing a Growth Mindset from 2020-10-19T09:00

The ability to approach stressors and challenges with a growth mindset is one of the most powerful indicators of success with our clients. How do we get away from a fixed mindset? Listen to this ep...

Episode 92: The Baby Food Diet... and more terrible diets from 2020-10-14T09:00

Laurin and Gillian fell down yet another rabbit hole and found some insane (and funny) diets to react to. We go over what they entail and make some important points on why some diets just are not r...

Episode 91: A Guide To Eating Out from 2020-10-12T09:00

Eating out while managing your diet and goals has to be one of the top questions we get as coaches. In this episode, Laurin and Gillian go over some of their best tips for eating out, how we approa...

Episode 90: Why Your Diet is Working Against You  from 2020-10-07T09:30

In this episode Laurin and Sam discuss what lifestyle factors work against you and your diet. They go over how the majority of easy/quick foods are high calorie and hyperpalatable (+ how to manage)...

Episode 89: Covering the Basics: Facilitating an Active Lifestyle from 2020-10-05T09:00

In this episode Laurin and Sam talk about how to start your fitness journey. They discuss how sedentary lifestyles are harmful, how to increase your daily activity easily, and the best ways to trai...

Episode 88: What a Healthy Relationship Looks Like from 2020-09-30T11:00

In this two part series Laurin and Rick talk relationships: Romantic, friendships and family dynamics. Oftentimes when clients are making diet/lifestyle changes, they run into friction with their s...

Episode 87: Fitness, Lifestyle Changes and Your Relationships from 2020-09-28T11:00

In this two part series Laurin and Rick talk relationships: Romantic, friendships and family dynamics. Oftentimes when clients are making diet/lifestyle changes, they run into friction with their s...

Episode 86: Flexible and Rigid Restraint from 2020-09-23T11:00

In this episode, Laurin and Karina discuss the differences between flexible and rigid restraint, and what that looks like for clients. We talk about the positive and negatives of restraint in gener...

Episode 85: HAES: Health At Every Size  from 2020-09-21T11:00

In this episode, Laurin and Karina talk about the Health At Every Size (HAES) movement. We talk about our perspectives on the pros/cons of the movement, dive into obesity statistics, and have a nua...

Episode 84: Post Competition Metabolic and Hormonal Recovery from 2020-09-16T11:00

Laurin and Dr. Bill Campbell go through a case series on post competition metabolic and hormonal recovery. Earlier this year his lab published a 7 person case study series that dove into post compe...

Episode 83: Body Fat Testing from 2020-09-14T11:00

In this episode of the RoundTable, Laurin and Dr. Bill Campbell discuss body fat testing. They detail testing methods, what they use in the lab for research, how to get the most predictable results...

Episode 82: Body Recomposition: A Case Study from 2020-09-09T11:00

In this week’s episode of the RoundTable, Laurin and Gillian dive into Gill’s dieting history, which provides a good example of the ins and outs of body recomposition, how it works, and what variab...

Episode 81: Off Season Weight Gain from 2020-09-07T11:00

“How much weight do I gain post-diet?” Laurin and Gillian discuss the differences between competitive and lifestyle dieting, the importance of this transition, keeping realistic expectations, and t...

Episode 80: HIIT Cardio from 2020-09-02T11:00

In this week’s episode of the RoundTable, Laurin and Ryan talk about who should use HIIT cardio, when to implement it into your routine, how to manage recovery with HIIT, and the importance of trac...

Episode 79: Carb Cycling from 2020-08-31T11:00

In this week’s episode of the RoundTable, Laurin and Ryan define carb cycling and discuss how to use it on the extreme ends of both high calorie diets and low calorie cutting phases. 

Leav...

Episode 78: Insulin Sensitivity and Resistance: What You Need to Know from 2020-08-26T11:00

In this week’s episode of the RoundTable, Laurin and Karina talk about what insulin resistance is, how does someone become insulin resistant, diet and genetic influences, and strategies to reset in...

Episode 77: Alcohol and Your Fitness Goals: How to Balance Both  from 2020-08-24T11:00

Everyone loves a drink or two, but how can you balance alcohol and your fitness goals? In this episode of the RoundTable, Laurin and Karina talk about the metabolism of alcohol, how it affects your...

Episode 76: Treatment for Depression  from 2020-08-19T11:00

In this week’s episode, Laurin and Rick talk about getting treatment for depression, distinguishing between enabling and helping, medication pros and cons, and structuring your life against depress...

Episode 75: Understanding Depression from 2020-08-17T11:00

In this week’s episode of the roundtable, Laurin and Rick talk about depression, understanding symptoms of depression, what it looks like for you or your loved ones, and reevaluating a negative min...

Episode 74: Instagram Diet Advice from 2020-08-12T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian venture into instagram for diet advice and react to some… interesting (and concerning) tips and tricks it has to offer. Th...

Episode 73: Hunger Signals from 2020-08-10T11:00

In this episode of the Team LoCoFit round table, Laurin and Gillian talk hunger cues. They go over managing hunger cues while dieting and in the post dieting phases, normalizing your hunger cu...

Episode 72: Progressive Overload  from 2020-08-05T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Ryan talk about the basic scientific principles of progressive overload, how it affects hypertrophy and strength, and why you shou...

Episode 71: Ass Craze: How to Build Your Glutes  from 2020-08-03T11:00

In this week’s episode of the RoundTable, Laurin and Ryan talk booty. They go over understanding the glute anatomy, compound lifts vs. isolation exercises, how to set up a training split that focus...

Episode 70: Insulin Resistance, Infertility and Dieting with PCOS with Victoria Felkar from 2020-07-29T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Victoria Felkar answered your questions about PCOS and fertility, managing the side effects of high testosterone, competing with P...

Episode 69: PCOS: Symptoms and Diagnosis with Victoria Felkar from 2020-07-27T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Victoria Felkar talk about what PCOS is and what it is not, some of the common symptoms, the diagnostic criteria for PCOS and what...

Episode 68: Nutrition During Pregnancy from 2020-07-22T11:00

In this week’s episode of the roundtable, Laurin and Blonde talk about prepping for pregnancy. They discuss how pre-pregnancy nutrition and body composition affect pregnancy, what foods to eat, and...

Episode 67: Food Intolerances and Allergies from 2020-07-20T11:00

In this week’s episode of the roundtable, Laurin and Blonde dive into the differences between food intolerances and food allergies. They also talk about how your psychology can affect how you diges...

Episode 66: Are You Afraid Of The Scale? from 2020-07-15T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina touch on a big topic on concern - the scale. They discuss why the scale might go up or down, when the number is used for go...

Episode 65: How Do We Stay Motivated? from 2020-07-13T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina talk motivation. Specifically, how we motivate clients, utilizing different motivation techniques, and knowing when we need...

Episode 64: How To Cope With Anxiety from 2020-07-08T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Rick discuss how to develop coping strategies for anxiety. They talk through identifying anxiety disorders and distinguishing betw...

Episode 63: What is Anxiety? from 2020-07-06T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Rick go over understanding anxiety, what is happening in our body that creates anxiety, and how the fight-flight-freeze response a...

Episode 62: Tik Tok Diet Advice from 2020-07-01T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian fell down the Tik Tok rabbit hole and found some terrible diet advice to debunk. This should give you a good laugh! If you...

Episode 61: Watch Your Mindset from 2020-06-29T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian talk about the power of one’s mindset. They dive into some interesting studies and go on to discuss how and why our mindse...

Episode 60: How Many Days Per Week Should You Train? from 2020-06-24T11:00

In this episode, Laurin and Ryan discuss the influence of goals, seasons, life + work stressors, & recovery status on training frequency. They give an overview of how physique and strength athletes...

Episode 59: The Coolest Pressing Movement from 2020-06-22T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Ryan talk pressing movements. They cover the main pressing compounds and specific cues, common mistakes we see with pressing, and ...

Episode 58: Why You're Not Adherent  from 2020-06-17T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Blonde talk about why you may be setting yourself up to fail. They touch on non-negotiables, the benefits of tracking by hand, and...

Episode 57: Dieting Without Tracking from 2020-06-15T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Blonde go through the process of what a diet w/o tracking looks like. They go over how to track progress, how to handle eating out...

Episode 56: Why You Can't Lose Weight from 2020-06-10T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina dive into the effects of yoyo dieting, dieting age, hormonal changes, & the “I don't respond to anything” mindset hindering...

Episode 55: Fasted Training from 2020-06-08T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina go over the best strategies for fasted training. This includes the importance of hydration, electrolytes, and carbs as well...

Episode 54: Building Self Confidence  from 2020-06-03T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and Rick Junge walk us through how to create self confidence, how we can best navigate physique competitions and self worth, and how t...

Episode 53: Psychotherapy: What to Expect  from 2020-06-01T11:00

In this week’s episode of the Team LoCoFit round table, Laurin and licensed psychotherapist Rick Junge talk mental health. They go through the types of therapy, how to find a therapist, what to loo...

Episode 52: Why we Self Sabotage from 2020-05-27T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Dr. Mel Davis talk about why we self sabotage, reassessing your goals to match your actions, & how to restructure your identity to...

Episode 51: The Science of Behavior Change from 2020-05-25T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Dr. Mel Davis discuss the psychology and science of behavior change, the behavior-intention gap, its biggest hurdles, & the best p...

Episode 50: Macro Hoarding from 2020-05-20T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian talk about macro hoarding, what it is, why it’s a problem, and our recommendations on how to eliminate this habit.
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Episode 49: 2020 Competition Plans and Quarantine from 2020-05-18T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian talk about 2020 competition plans during this current quarantine, what our options are as both coaches and competitors, an...

Episode 48: Nutrition for CrossFit from 2020-05-13T13:30

In this week’s episode of the Team LoCoFit round table, Laurin and Blonde (Lauren) do CrossFit! Okay… kidding. They talk about fueling for performance vs aesthetics, structuring pre- and post- work...

Episode 47: All about NEAT: Non-Exercise Activity Induced Thermogenesis from 2020-05-11T13:30

In this week’s episode of the Team LoCoFit round table, Laurin and Blonde (Lauren) go over NEAT and what it is. They touch on its importance, our recommendations for clients, our thoughts on tracke...

Episode 46: How to stand out in the fitness industry from 2020-05-06T13:30

In this week’s episode of the Team LoCoFit round table, Laurin and Joe Klemczewski discuss creating an online business that lasts, importance of in-person work, and how online work is more than a s...

Episode 45: Low fat dieting from 2020-05-04T13:30

In this week’s episode of the Team LoCoFit round table, Laurin and Joe Klemczewski dive into the research to show the efficacy of low fat (versus any other type of dieting) for long term weight los...

Episode 44: What I would have done differently from 2020-04-29T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina talk about Karina’s story from her eating disorder, to finding competitive sport, and ultimately how it has molded her as a...

Episode 43: Meal timing from 2020-04-27T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina go over all things meal timing! They go over the nuances of protein timing (amounts per meal + sources), pre and post worko...

Episode 42: Caffeine use and abuse from 2020-04-22T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian talk about coffee! Well, caffeine to be specific. They go over its use both in and out of dieting phases as well as signs ...

Episode 41: Mental health during quarantine from 2020-04-20T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian discuss the importance of mental health during quarantine, common struggles we've noticed, and ways we can overcome and co...

Episode 40: How to deadlift from 2020-04-15T14:00

In this week’s episode of the Team LoCoFit round table, Laurin and Ryan talk through the main deadlift variations, how to perform them, and how to start as a beginner with the movement pattern and ...

Episode 39: How to design a training program from 2020-04-13T14:00

In this week’s episode of the Team LoCoFit round table, Laurin and Ryan talk through key aspects of a good training program, understanding variables like GPP, specificity, progressive overload and ...

Episode 38: Birth Control with Victoria Felkar from 2020-04-08T13:30

In this week’s episode of the Team LoCoFit round table, Laurin and Victoria Felkar give a basic overview of birth control, go over understanding the different types, & knowing what to expect on the...

Episode 37: Transitioning in and out of tracking macros from 2020-04-06T14:00

In this week’s episode of the Team LoCoFit round table, Laurin and blonde Lauren go over the idea of NOT tracking macros. They discuss the transition process, why and how we do this with clients, a...

Episode 36: Menstrual Cycle Health with Victoria Felkar from 2020-04-01T14:00

In this week’s episode of the Team LoCoFit round table, Laurin and guest Victoria Felkar discuss the menstrual cycle, the best ways to track your cycle, and what to journal to have a better underst...

Episode 35: Quarantine 101: Strategies to make the most of it from 2020-03-30T13:30

In this week’s episode of the Team LoCoFit round table, Laurin Lauren talk about the quarantine we’re all experiencing at the moment. They go over common obstacles we’ve seen and give some great re...

Episode 34: Overcoming binge eating from 2020-03-25T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina dive into part 2 of their binge eating series. They discuss a practical guide they use with clients who may struggle with t...

Episode 33: Bingeing and overeating (Part 1) from 2020-03-23T13:00

In this week’s episode of the Team LoCoFit round table, Laurin and Karina will be doing a two-parter all on binge eating and overeating! In part 1, they provide a great overview on what the differe...