Afternoon Snack (Meredith Root and Alex Parker)

In this episode, Alex and Meredith discuss their recent trip to Tanzania and some of the highs and lows experienced during a two week Safari there. Lions, crickets, and when's lunch? Oh my!

This episode is a meatless sandwich. Alex and Meredith discuss updates to the Tactic brand, that one time Alex dumped Meredith in the Chicago airport, and relationship advice for when you can't stop arguing. Enjoy!

In this episode, Tactic coach and recipe #queen Jill Kerslake joins the show to talk about her history with nutrition and macro tracking, how to manage long slow progress, and why you should consider putting cauliflower in your oatmeal (for real). Tons of tid-bits and takeaways in this episode that you don't want to miss!

In this episode, Meredith and Alex discuss the downsides of attaching timelines to goals and how they can actually hinder achievement.

In this episode, Alex and Meredith talk about three very common misconceptions in the fitness and nutrition industry and how this type of misinformation prevents people from getting as healthy or as strong as they can.

In this episode, Alex discusses some of her more embarrassing moments and touches on the shame that still exists in the LGBTQ world.

Alex and Meredith recently made a trip down to The Gorge Amphitheatre in Washington down in the United States to see one of their favorite musicians live. It was a transformative weekend watching as Brandi Carlile performed hit after hit, as well as seeing all of the guest performers who joined her on stage. They talk all about what life lessons they learned in the process, what being on a weekend musical experience while in an RV was like, and why we all should remember that once a wolf, always a wolf.

Disclaimer: Shortly after Alex and Meredith were at The Gorge, a mass shooting event took place. This episode was recorded prior to that event, and to honor the families, they are releasing the episode and asking those who can to click here to support the GoFund Me for the funerals of the two engaged women who died, Josilyn Ruiz and Brandy Escamilla.

— The Gorge

— Brandi Carlile's Beyond These Silent Days Tour & Echoes Through the Canyon

— Renting an RV

— Friday: Allison Russell & Marcus Mumford

— Saturday: Joni Mitchell & the Joni Jam

— Sunday: The Highwomen & Tanya Tucker

— 3 Major Life Lessons from The Gorge

— Love Wins

— Personal Takeaways

— Standing Up for Women & the LGBTQ+ Community

Resources Mentioned in This Episode:

• The Gorge Amphitheatre
• Women & Songs
• Catherine Carlile's Looking Out Foundation
• The Heart Speaks in Whispers with Brandi Carlile and Corinne Bailey Rae
• 1989 by Taylor Swift

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We have a bit of different episode for you today; Alex and Meredith dive into the topic of opposite action when trying to establish new behavior patterns. But that's not all! They also share some insights into the hiring process at Tactic Nutrition and what they look for in a coach. From a strong work ethic to problem-solving skills and taking constructive criticism, coaches at Tactic work seamlessly with each other and their clients. It's all about great communication, thinking outside of the box, and, most importantly, helping clients transform their lives for the better.

Want to work on the team? Email your cover letter and resume to info@tacticmethod.com

— The Cyclical Nature of Arguments & Relationship Patterns

— Opposite Action

— The Mental Response to Physical Actions like Smiling

— Awareness of Behavior Patterns

— How to Get Hired as a Coach at Tactic Nutrition

— What It Takes to Be a Coach

— What We Look For in Potential Team Members

— Dealing with Feedback

— Problem Solving

— How Athleticism Plays a Factor

— What Good Communication Means to Us

— Good vs. Bad Work Ethic

— Working in the Fitness, Life, and Nutrition Coaching Field

— Nutrition Coaching Certification

— Transition from CrossFit to Coaching

— Trauma & Emotional Abuse

— Our Job Hiring Process

Resources Mentioned in This Episode:

• Netflix's "The Ultimatum: Queer Love"
• Smile Your Way Out of Stress
• There’s a Hole in My Sidewalk: The Romance of Self-Discovery by Portia Nelson
• "True crime is America’s guilty pleasure. Victims, families, and even killers have some words of warning" by The Independent

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Meredith and Alex have discussed Alex's running journey, including her recent marathons. In her most recent race, the Los Angeles Marathon, she aimed for a sub-three-hour time but finished in 3:07:05. However, in the Calgary Marathon, Canada's longest running marathon, she improved her time by six minutes, finishing at 3:01:31. Alex shares her strategy for hitting a new personal best and the best ways to prepare for a race, including nutrition and training tips.

—The "This is The Last Marathon, I Swear" Feeling

— The Run Right After a Marathon

— Marathon Mindset Shifts

— Training Regimen

— Focusing on the Effort vs. the Race

— Allowing Yourself to be Disappointed

— Showing Up Even When Things Are Out Of Your Control

— What Changed from LA to Calgary

— Elite Athletes

— Aid Stations, Electrolytes, and Carbs

— Sodium

— Learning What Your Body Needs

— Creatine Loading

— Endurance Sports & Nutrition Basics

Resources Mentioned in This Episode:

• The Calgary Marathon
• Skratch Labs Super High Carb
• LMNT Electrolyte
• Salt Stick Electrolyte
• Afternoon Snack "Pre-Marathon Mindset, Goal Setting, and Traveling to North Carolina and Back"
• Afternoon Snack "Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course"

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In this episode, Alex and Meredith dive into the topic of calories in, calories out, and why it's still the most important aspect of weight loss and gain, despite the many factors that can affect energy expenditure and intake. They break down the nuances of the equation and explain how it can be used to personalize diet and exercise plans. From the role of food quality in calorie absorption to how lean mass affects calorie needs, the hosts cover everything you need to know. So, if you've ever been told that calories don't matter or that the equation is oversimplified, this episode is all about taking a scientific stance on calories in, calories out, and explaining why it's a useful tool for weight management.

— Explanation of Calories In, Calories Out and Why it Matters

— What Happens When You Eat Food

— Water Weight

— Breaking Down a Carbohydrate, Proteins, Glucose, Fatty Acids, and Amino Acids

— Energy Expenditure & Intake

— The Importance of Understanding Your Individual Maintenance Calorie Range

— How Fat Enters & Leaves the Body

— How Lean Mass Affects Calorie Needs

— Maintenance Calories

— Why Strength Training is Important

— The Role of Food Quality in Calorie Absorption

— Calories & Weight loss

— Personalizing Diet & Exercise Plans

— Calorie Tracking & Observation

Resources Mentioned in This Episode:

• Underreporting of Caloric Intake
• Burn: New Research Blows the Lid off How We Really Burn Calories, Stay Healthy, and Lose Weight by Herman Pontzer PhD

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Alex and Meredith are dissecting a topic that affects us all - the myth of perfection. It's extremely important to recognize that everyone has their own challenges and struggles, and that it is okay to not have it all together all the time. There's a difference between maintaining and pushing in regards to priorities, and we have to be kind to ourselves by giving ourselves permission to take a step back when necessary. Self-compassion, curiosity, vulnerability, and connection are all qualities that can help us navigate difficult moments. Passionate anti-perfectionists who adopt a more "work in progress" and "good enough" mentality, Alex and Meredith also explore the impact of social media on our perceptions of perfection and the unrealistic expectations they can create.

— The Canada Day Holiday, Working from Home, & Auto-responders

— Why Perfectionism Is The Worst

— The Myth of Perfection

— Pressure to Have Everything Figured Out

— Allowing Vulnerability & Compassion

— The Toxicity of Social Media & Only Seeing "Success"

— Work in Progress & The Belief that Good Enough is Good Enough

— Investments & Returns

— Doing Something is Better than Doing Nothing

— Complete > Perfect

— Don't Go Hard

— Self-Compassion & Being Human

— 'Good Enough'

Resources Mentioned in This Episode:

• The Growth Equation Podcast with Brad Sulberg & Steve Magness "160 -- The Attention Economy"
• Move Your Bus
• How to Win Friends and Influence People by Dave Carnegie
• Can't Hurt Me: Master Your Mind and Defy the Odds by David Goggins

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Tactic Nutrition coach Angie Craig joins Alex and Meredith on the podcast to discuss her experience as a nutrition coach and her journey to becoming a part of the team. Now holding a Master's in Clinical Nutrition, Angie's story includes farming, FedEx, CrossFit, and Rugby. WIth over 11 years of experience as a farmer, Angie had firsthand experience with the correlation between food and our mental and physical wellbeing. Alex and Meredith also go over Angie's favorite books, her coaching pet peeves, and the challenges of coaching remotely. Her open, empathetic coaching style has made her a great asset to the team, and her view on life reflects best in her motto: "you can slip but you can't slide."

— Getting Her Master's Degree

— Working at FedEx

— Nutrition and CrossFit

— Angie's Drive to Help People

— Unlocking People's Potential

— Embracing The Novice Mindset

— Coaching People to Overcome a Negative Mindset

— Celebrating Small Wins

— Angie's Coaching Style

— Rugby & Farming

— Angie's Partner and Their New Cats

— Angie's Year Review of Working at Tactic

— Nutrition Coaching Pet Peeves

— Book Recommendations

Resources Mentioned in This Episode:

• Follow Angie on IG @Craig.angie
• Learn More About Angie's Journey
• Listen to Afternoon Snack: Opposite Action & What it Takes to Become a Coach at Tactic Nutrition
• Pickleball injuries may cost Americans nearly $400 million this year
• "Atomic Habits" by John Clear
• "The Gifts of Imperfections" by Brené Brown

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There's a lot of information out there about creatine and what it can do for someone's health. Alex and Meredith are tackling on the myth and getting to the reality of creatine supplementation. They cover a range of topics including the impact on cognitive function, muscle loss prevention, and even mental health. They debunk common misconceptions surrounding creatine, such as weight gain and kidney damage, and provide insight into how to properly take the supplement. If you've ever wanted to hear a comprehensive overview of creatine and its potential benefits for a wide range of individuals, this episode is for you.

— Supplement Recommendations

— Benefits of creatine supplementation

— Creatine Misconceptions

— Proper dosing and timing of creatine

— Importance of third-party testing

— Potential benefits for athletes

— Eating More Protein

— Non-Sports Impact of Creatine

— Delaying Aging.

— Women & Creatine

— How to Take Creatine

Resources Mentioned in This Episode:

• Garmin
• Listen to Afternoon Snack "Calories In, Calories Out"
• Listen to Afternoon Snack "The Calgary Marathon: How Alex Shaved 6 Minutes Off Her Marathon Time"

REFERENCED STUDIES:

► ISSN position on creatine:

https://pubmed.ncbi.nlm.nih.gov/28615996/

► Effects of creatine on muscle and performance:

https://pubmed.ncbi.nlm.nih.gov/12701815/

https://pubmed.ncbi.nlm.nih.gov/12945830/

https://pubmed.ncbi.nlm.nih.gov/29138605/

https://pubmed.ncbi.nlm.nih.gov/7778463/

https://pubmed.ncbi.nlm.nih.gov/11099372/

https://journals.lww.com/nsca-jscr/Fulltext/2009/09000/Effects_of_Four_Weeks_of_High_Intensity_Interval.6.aspx

► Effect of creatine on glycogen supercompensation:

https://pubmed.ncbi.nlm.nih.gov/11445755/

► Creatine and Health:

https://pubmed.ncbi.nlm.nih.gov/33572884/

https://pubmed.ncbi.nlm.nih.gov/27306768/

https://pubmed.ncbi.nlm.nih.gov/11735088/

https://pubmed.ncbi.nlm.nih.gov/34067957/

https://pubmed.ncbi.nlm.nih.gov/29138605/

► Creatine and Brain Function:

https://pubmed.ncbi.nlm.nih.gov/29704637/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340488/

https://pubmed.ncbi.nlm.nih.gov/17988366/

https://pubmed.ncbi.nlm.nih.gov/21831448/

► Creatine and Mental Health:

https://pubmed.ncbi.nlm.nih.gov/15123489/

https://pubmed.ncbi.nlm.nih.gov/34360959/

https://pubmed.ncbi.nlm.nih.gov/35267907/

► Creatine and Women’s Health:

https://pubmed.ncbi.nlm.nih.gov/17194243/

https://pubmed.ncbi.nlm.nih.gov/27866187/

https://journals.lww.com/nsca-scj/Fulltext/2016/04000/Creatine_as_an_Ergogenic_Aid_for_Female_Athletes.4.aspx

https://journals.sagepub.com/doi/10.1177/1559827611406071

https://pubmed.ncbi.nlm.nih.gov/17943308/

https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12094

https://pubmed.ncbi.nlm.nih.gov/26898548/

https://pubmed.ncbi.nlm.nih.gov/20199120/

► Creatine Concerns and Misconceptions addressed:

https://pubmed.ncbi.nlm.nih.gov/33557850/

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Alex is joined by her longterm amazing client Tanya Turner to discuss their recent meeting and the success Tanya has had with Tactic's nutrition coaching. Tanya is an accomplished runner, having completed 95 half marathons and 20 marathons. Tanya decided to invest in herself, and the coaching program helped her achieve balance and happiness in her life for the first time in a long time. Tanya shares her experiences with the program, how it helped her overcome binge eating and develop a more positive relationship with food, and how she was able to integrate healthy eating habits into her family life while balancing being an endurance athlete, wife, and mom to two young girls.

— 50k Elk Valley Ultra

— Tanya's 1,000 Day Commitment

— Disordered Eating

— From Boise, Idaho to Fernie, Calgary

— Nutrition for Endurance Sports

— Maintaining Energy for the Kids

— Balancing Time for Yourself, Your Spouse, and Your Kids

— Do What's Ideal for You

— Consistency, Time on Your Feet, and Nutrition

— Time Based Goals for Qualifying in Races

— Why Tanya Signed Up with Tactic Nutrition

— Disordered Eating & Repairing Your Relationship with Food

— How Tanya got into Running

— Nutrition Coaching

— Meeting Each Other in Person

— Why Sign Up with Tactic

— Food for the Whole Family

Resources Mentioned in This Episode:

• Listen to Afternoon Snack "The 7 Pillars of Great Clients"
• Follow Tanya on IG @tanyakaye22

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Alex and Meredith are joined by their longtime friend and peer in the science-based nutrition and fitness coaching industry, Beth Bacon. Beth has spent over a decade immersed in the health and fitness industry, competing in bodybuilding, CrossFit, and Olympic weightlifting. She owns her own fitness and nutrition coaching business with her husband Dr. Allan Bacon. She has also personally experienced early onset menopause and struggled to get help and validation from the medical system. Using her story, Beth coaches women going through similar experiences so that they don't have to feel alone. In this conversation, they shed light on the challenges and frustrations that come with menopause and the importance of prioritizing and respecting the experiences of women who are going through or have gone through menopause

— Moving to Maui

— Beth's Story with Early Onset Menopause

— Defining Menopause

— Menopause vs Erectile Dysfunction

— Menopause & Perimenopausal Symptoms

— Neglect of Women's Health

— Medical Field Neglience

— Prioritizing Women's Experiences

— The Stigma of Menopause

— A Lack of Education & Research

— Hormone Therapy

— Protein, Weight Lifting, and Calorie Counting

— Predatory Marketing

— Advocating for Yourself in Front of Medical Professionals

— Managing Life Changes with Age

— Beauty Standards for Older Woman

Resources Mentioned in This Episode:

• Maui Athletics
• Follow Beth on IG @bpbacon13
• Follow Beth's Husband Dr. Allan Bacon @drallanbacon
• Good for a Girl: A Woman Running in a Man's World by Lauren Fleshman
• Menopause Society
• Maui Fire Disaster Relief Fund (*Disclaimer: This episode was recorded before the wildfires began.)

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Alongside Tactic Nutrition Coach Lynsey Martin, Alex and Meredith get open and honest about their non-ideal clients. While many of the people who they work with at Tactic Nutrition are phenomenal, Nutrition and Fitness coaching involves lots of lifestyle choices and behavior habits that can be really emotionally sensitive for people. Plus, how do you personally know when you might be ready for a coach if nutrition and fitness are things that mean a lot to you? By the end of the episode, you'll have an answer as Alex, Meredith, and Lynsey delve into the challenges of working with bad clients — such as those who lack communication, think they know it all, dodge accountability, or lie. Ultimately, it's important to remember that there is no failure, only learning, for both clients and coaches!

— Characteristics of a Bad Client

— Lynsey's First Mountain Bike Experience

— Non-communicative client

— Client/Coach Expectations

— Text vs. Emails

— Assessing Your Rate of Progress

— Reactivity vs. Proactivity

— Firing a Client

— Self-determination Theory

— The Value of Trusting Your Coach

— The Know-it-Alls

— Whack-a-Mole People

— Liars

Resources Mentioned in This Episode:

• Follow Lynsey @lynsmartin

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This week Alex and Meredith revisit fitness and health related topics, sharing how their opinions have changed as individuals and as a company. They'll tackle topics, such as plant-based proteins and whether or not they hold up against meat diets, the benefits of collagen and how it works, the serious impact of encouraging teens to track their macros, and more!

— How New Evidence Can Change Your Beliefs

— Trusting Supplement Companies for Medical Advice?

— Does Collagen Actually Work?

— BCAAs (Branched-Chain Amino Acids)

— The Impact of Tracking Macros on Teenagers

— The Industry Shift on Plant-Based Proteins

— Linear Eating for Performance Athletes

— Using Macro Tracking as a Tool For Adults, Not An End Result

— Why People Struggle to Make Changes

Resources Mentioned in This Episode:

• Collagen Sources:

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-48

https://pubmed.ncbi.nlm.nih.gov/27852613/

https://pubmed.ncbi.nlm.nih.gov/35042187/

• BCAA Sources:

https://pubmed.ncbi.nlm.nih.gov/27175106/

https://pubmed.ncbi.nlm.nih.gov/23904096/

https://pubmed.ncbi.nlm.nih.gov/27175106/

https://pubmed.ncbi.nlm.nih.gov/2876641/

• Teens and Dieting:

https://health4u.msu.edu/articles/2019-kids-dont-need-to-diet-ever

• Plant Based Protein:

https://pubmed.ncbi.nlm.nih.gov/28847314/

https://pubmed.ncbi.nlm.nih.gov/29722584/

https://pubmed.ncbi.nlm.nih.gov/25702958/

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This week, Meredith and Alex have return guest and client Tanya Turner on the show! They talk about having just completed the Oregon Classic 100 Mile Race in Bend, Oregon. They share stories about their experiences, what they learned about themselves, the importance of having support, and more. Ultimately, the biggest discovery they make is that you may surprise yourself in your ability to overcome adversity.

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— The Oregon Classic 100 Mile Race

— Having a Plan of Attack

— Night Run Shenanigans

— Pushing Through the Hard Moments

— The Importance of Having a Good Crew

— Self Growth and Acceptance

— Comparing Yourself to Others

— Tactic Nutrition's Run Club is in Philly November 18 & 19th

Resources Mentioned in This Episode:

• Listen to Afternoon Snack "How Nutrition Coaching Can Change Your Life"
• Listen to The Middleish Podcast with Erin Green
• Follow Tanya on IG @tanyakaye22

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Celebrate Tactic Nutrition's 5 Year Anniversary with Meredith and Alex! Join them as they reminisce on how Tactic Nutrition has grown over the past few years. They'll talk about when the business really took off, how they were able to transition from being seen as CrossFit Athletes to Tactic Nutrition, how COVID allowed them the time to establish their brand, and more!

— First World Cat Problems

— Happy 5-Year Anniversary Tactic Nutrition

— Early Years of Tactic Nutrition

— Becoming a Brand in 2020

— Benefits of Home Gyms

— Running vs. Going to the Gym

— Treating Yourself and Others With Kindness

— Taking Breaks from Work

— Hardest Aspects of the Job

— What's Next For Tactic Nutrition?

— Highlights from Alex & Meredith's 1 Year Anniversary

Resources Mentioned in This Episode:

• Listen to Afternoon Snack: Former CrossFit Competitors Look Back: The CrossFit Open, Being a Games Athlete, and Community
• Listen to Afternoon Snack: Lessons from the Gorge: Seeing Brandi Carlisle on Tour

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This week, Alex and Meredith talk about the very important topic of setting boundaries within your relationships and daily life. They'll address the idea of not feeling like you need to be the "yes person" for everything that is thrown your way, how saying "no" to one thing may actually open the door for other exciting opportunities, and the impact that "people pleasing" can have on your mental health. Tune in to this valuable discussion!

— How People Pleasing Can Lead to Burnout

— The Impact of Saying No in Society

— Social Life vs. Health and Fitness

— Why It's Important to Set Boundaries

— Allowing Yourself Time To Grow

— Not Taking Things Personally

— Finding Balance In Your Daily Life

— Default No

— Identifying Your Core Values

Resources Mentioned in This Episode:

• Yes Man Starring Jim Carrey
• Year of Yes by Shonda Rhimes
• Tactic Nutrition Instagram: Setting Good Boundaries

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Join Meredith and Alex as they talk about why people often struggle with endurance goals. They will share tips from their own experiences on how to build a solid foundation as you continue to grow, and why it is so important to start slow and have patience with your process. Plus they will share all of the details about joining Tactic Nutrition for their first ever in-person meet up at the Philadelphia Marathon!

— What Talent Do You Wish You Had?

— Creating a Running Community

— Not Comparing Your Present Self to Your Past Self

— The Importance of Having Patience

— Why People Struggle With Endurance Sports

— Committing To Your Training

— Not Tying Your Identity To Your Performance Results

— Take The Pressure Off Of Doing What You Love

— Finding Balance in Your Life

— Taking Your Commitments Seriously

— Setting Realistic Goals For Yourself

— Run With Tactic Nutrition in Philly

Resources Mentioned in This Episode:

• IG Reel: Don't Be Discouraged
• Gait Happens IG
• Swedish Olympic Speed Skater: Nils van der Poel
• Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner
• Steve Magness: Author & Performance Coach

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Dr. Shanté Cofield, aka The Movement Maestro, is a physical therapist turned entrepreneur dedicated to teaching health and fitness professionals how to build a profitable online personal brand, focusing on brand strategy and development. With the online digital space constantly changing and evolving, Shanté is all about finding your passion and building a life that you love. Today, she sits down with Alex and Meredith to break down exactly how she figured out what she wanted out of life, paving the way towards happiness, and why you have to practice self-care in your daily life. This episode is full of inspiration for anyone looking to build a life that they truly love, and don't want to escape from.

— Rapid Fire Ice-Breakers

— How Shanté Got Started

— Crossfit & Becoming a RockTape Instructor

— Finding Happiness

— The Sunk Cost Fallacy

— What is a "Safe" Choice?

— Tearing Your ACL

— Patience & Success

— Defining Your Dream Life

— Discovering What it Is You Want

— The Ups and Downs of Sharing Your Victories & Life

— The Deal with Privilege

— Convincing Yourself to Change

— Goals & Effort

— Authenticity Online and in Your Business

— Moving and Loving the Place You Call Home

— The Radical Act of Self-Care

— Deciding Not to Have Kids

Resources Mentioned in This Episode:

• Shante's Website
• Listen to the Maestro on the Mic Podcast
• Follow The Movement Maestro on IG @themovementmaestro

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Join Alex and Meredith as they talk all about body recomposition and why they think that with the right combination of exercise, nutrition, and patience it is an attainable goal for just about everyone. They will also talk about the idea of shifting your workouts based on the season, reminding yourself to stay excited about the work you're doing, and the traps that beginners can fall into when attempting to cut or bulk.

— Being Busy Doesn't Have To Be Negative

— What is Body Recomposition?

— How Experienced Athletes Approach Body Recomposition

— What Types of People Do Well With Recomposition Protocols

— What Qualifies as Strength Training

— Relying On Other Measures of Progress

— The Yo-Yo Diet Cycle

— Catering Your Workouts to the Season

— Being Patient & Staying Excited About The Work

Resources Mentioned in This Episode:

• Tactic Nutrition IG: Body Recomposition
• Read the 2021 Meta-Analysis

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This week, Alex and Meredith have return guest and Tactic Nutrition coach Angie Craig back on to talk about the All-or-Nothing Mindset and its impact on daily life. Angie dives into what an All-or-Nothing Mindset looks like, shares advice on how to work through it, and teaches that it's okay to not be perfect.

— The Impact of the All-or-Nothing Mindset

— The Reality of Perfectionism

— The Psychology of the All-or- Nothing Mindset

— The Importance of Recognizing Your Progress

— "Mom-Bod vs. Dad-Bod"

— The Dangers of Comparison

— Thinking Your Way Into Emotions

— What is Failure?

— Structuring Workouts Based on Your Current Situation

— Social Media vs. Real Life

— Working Through The All-or-Nothing Mindset

— Not Setting Timelines

— Planning Ahead & Pivoting

Resources Mentioned in This Episode:

• Follow Angie on Instagram @craig.angie
• Check out The All-or-Nothing Worksheet
• Listen to Afternoon Snack: Tactic Coach Angie Craig on Becoming a Nutrition Coach, Celebrating Every Win, and Overcoming a Negative Mindset
• Listen to Afternoon Snack: How Timelines Can Derail Your Goals. And Joy.
• Listen to Afternoon Snack: Dr. Shante Coifed on How to Build Your Dream Life & Business

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When life gets busy, it can be hard to remember to slow down and take a moment to relax. Take this opportunity to take a breather and catch up with Alex and Meredith as they take a mental break and unpack what they have been up to recently! They have all kinds of exciting updates to share, including their recent move, a new furry friend, and their journeys of figuring out who they are. They'll also talk about finding your personal style, the struggles of getting the perfect haircut for short hair, and the craziness that accompanies packing and driving a moving truck.

— Welcome Mel to the Family!

— Alex & Meredith Have Moved to Fernie!

— Packing with Different Productivity Styles

— First Time on ADHD Medication While Moving

— Moving Truck Shenanigans

— Beware of Truck Mirrors

— Funny Discoveries From Packing

— Department Stores & Sephora

— The Journey of Having Short Hair

— Have They Peaked or Are They Peaking?

— Determining Your Style

— Staying Curious & Figuring Out Who You Are

Resources Mentioned in This Episode:

• Marcus Mumford at Gorge Amphitheater

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With the holidays right around the corner, Alex and Meredith have the perfect gift! Introducing: Tactic Functional Fitness! A new fitness program that Alex and Meredith have been working hard to beta test, which will be launching on Black Friday, Nov. 24th. Learn all about the program, why Alex and Meredith decided to start it, what you can expect, and when you can get started. As an added bonus they will also be hosting a Holiday Challenge! Make sure you're signed up for the email list, so you can be the first to get all the details for both the launch of Tactic Functional Fitness and the Holiday Challenge!

— #1 Interesting Workout Class Experience

— The Benefits of Crossfit on the Body & Brain

— Crossfit vs. Strength and Conditioning

— Tactic Fitness Program Coming Soon!

— Bringing Functional Fitness Training to the Community

— What is Personalized Programming?

— Challenges of Starting a Business

— What to Expect From The Program

— Workouts That You Can Be Confident Doing

— Workout/Lifestyle Balance

— Future Plans for Tactic Functional Fitness

— Connecting With Community Online

— Equipment: What Will You Need?

— Holiday Challenge & Fitness Program Release Dates!

Resources Mentioned in This Episode:

• Afternoon Snack: Having Endurance: Stop Holding Yourself Back + Run With Tactic Nutrition in Philly! 

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When you are balancing work, life, and a daily fitness routine, it can be difficult to remember to check in with yourself and your body. In this episode, Alex and Meredith talk about rest days: What a rest day looks like, how to recognize when you need one, how nutrition comes into play, and ultimately learning to be patient with yourself as you determine what you need on your fitness journey. They will also share tips on how to create an efficient schedule so that you are able to maintain a balanced weekly workout and rest day schedule to hold yourself accountable.

— Actually Resting When You Need To

— What is a Rest Day?

— Rest Days for Athletes vs. Recreational Exercisers

— Rest Days with a Busy Schedule

— Creating & Trusting Your Habits

— Commitment & Consistency

— Creating a Schedule to Stay on Track

— Active Recovery Days

— Rest Day Eating

Resources Mentioned in This Episode:

• The Effects of 3 vs. 5 Days of Training Cessation on Maximal Strength Study
• Afternoon Snack: Dr. Shante Cofield on How to Build Your Dream Life & Business
• Afternoon Snack: How Timelines Can Derail Your Goals. And Joy
• Tactic Nutrition Instagram: Eat Less on Rest Days?
• Tactic Nutrition Instagram: Big Things Aren't What Change You

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Alex and Meredith have Tactic Coaches Todd and Merissa Wise back on to talk about the broad application of functional fitness to all populations of people. They'll also share the behind the scenes of creating Tactic Functional Fitness, the mental and physical benefits of challenging yourself to learn something new, and the importance of having patience with yourself in your training. Save these important dates for the launch of Tactic Functional Fitness: The program goes live on Nov. 27th. You can register and sign up on Black Friday, Nov. 24th!

— Catch-Up with Todd and Merissa!

— The Creation of Tactic Functional Fitness

— Self-Determination Theory

— Mental & Physical Benefits to Learning Something New

— Resting to Retain What You Learn

— Dangers of Comparison in Fitness

— Building Your Resilience by Challenging Yourself

— Creating Adaptations in Your Workouts

— Having Patience in Your Training

— Training for Your Life

Resources Mentioned in This Episode:

• Follow Todd and Merissa on Instagram: @coach.toddwise and @merissa.wise
• Afternoon Snack: Tactic Coach Merissa Wise and Todd Wise on Entrepreneurship, Discipline, and Addiction
• Afternoon Snack: We're Launching a Fitness Program!

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Join Alex and Meredith for a bonus episode about the Black Friday launch of Tactic Fitness and this year's Holiday Habits Challenge! They talk about the 4-week Holiday Habits Challenge and what you can expect. From making sure you're drinking water first thing in the morning, to introducing positive affirmations into your daily routine, you can feel confident that you will have a happy and healthy holiday season! In addition, the Tactic Fitness program has officially launched and will begin on Nov. 27th. Take part of a wonderful community, kickstart change in your life, and find balance for your health and fitness!

— American Thanksgiving vs. Canadian Thanksgiving

— What's the Hype with Pumpkin Pie?

— New & Improved Holiday Habits Challenge

— Challenge Giveaways

— Tactic Fitness Has Launched!

Resources Mentioned in This Episode:

• Register for the Holiday Habits Challenge!
• Register for Tactic Fitness!
• Lessons In Chemistry by Bonnie Garmus
• The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid
• Listen to: The Mel Robbins Podcast
• Looking Out Foundation

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In this episode, join Alex and Meredith as they talk about Meredith's recent diagnosis with ADHD. Meredith will share her journey of deciding to pursue a diagnosis, how being diagnosed with ADHD as an adult has impacted her daily life, and she will shine a light on the lack of research that exists regarding women having ADHD. They give insight into what it's like to be in a neurodiverse relationship, what they have learned along the way, and how they have worked to understand and support each other throughout this process.

—Winter Running

—Dog Park Pros & Cons

—Meredith's ADHD Diagnosis

—Research on Women with ADHD

—Emotional Dysregulation

—Task Prioritization & Hyperfixation

—Procrastination

—Radical Acceptance

—Finding Your Path for Treatment

—Taking Medication

Resources Mentioned in This Episode:

• Afternoon Snack: Two Girls and a Truck: Catch-Up With Us, Moving Shenanigans & A New Furry Friend!
• The Mel Robbins Podcast: 6 Surprising Signs of Adult ADHD
• Afternoon Snack: We're Launching a Fitness Program!

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Join Alex and Meredith as they recap the Philadelphia Marathon! They will talk about the first ever in-person Tactic community meet-up and the overwhelming amount of support that they felt the entire weekend. Alex will share her experience on what it was like on race day, how her past experiences running in both the LA and Calgary Marathons helped her prepare for the Philadelphia Marathon, and the emotional highs and lows throughout the entire race. Alex and Meredith will also provide a sneak peek into the future plans that they have in store for the Tactic community!

— We're Back!

— Why The Philadelphia Marathon?

— How Meredith Took Over Philly

— First Ever Tactic In-Person Event

— Building A Community

— The 8k

— The Purpose Behind Run Club

— The LA & Calgary Marathons

— Mental Preparation & Setting Intentions

— The Philly Marathon

— Setting Realistic Goals

— What's Next?

Resources Mentioned in This Episode:

• Afternoon Snack: Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course
• Afternoon Snack: The Calgary Marathon: How Alex Shaved 6 Minutes Off Her Marathon Time
• Instagram: LA Marathon
• Instagram: Calgary Marathon 2023

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Have you ever wondered what it takes to start not only one business, but two? Now is your chance to find out! This episode, Alex and Meredith share the ins and outs of the creation and running of Tactic Nutrition and Fitness. They’ll cover the behind-the-scenes of starting a business from scratch, including the costs, time investments, and valuable lessons they’ve learned along the way. They will also talk about their biggest returns on investment, some challenges that they ran into when they were first getting started, and they’ll provide valuable advice on steps that they have taken that has led to their success.

— The Relationship Money Talk

— Managing Money & Spending Habits

— How We Started Our Businesses

— Technology/ Hardware Upgrades

— First Major Business Expenses

— Task Delegation In Life & Business

— Business Platforms & Cost

— The Most Stressful Experience as a Business Owner

— Surprise Costs in Payment Processing

— The Importance of Business Insurance

— Time Costs and Out-of-Pocket Costs

— Our Biggest Return on Investment

— Most Valuable Thing We’ve Learned As Business Owners

Resources Mentioned in This Episode:

• Listen to Afternoon Snack: Bonus Minisode: Holiday Habits Challenge & Tactic Fitness Black Friday Launch!
• Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What’s Next!
• Listen to Afternoon Snack: On Body Image and Going Viral

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Join Meredith and Alex in this episode as they cover the Five Pillars of Success. They talk about the specifics of what makes up the Five Pillars of Success, and how whenever you're working on your fitness and nutrition, you are doing deep, difficult work in order to change your behavior, self-talk, and the stories that you tell yourself. They also discuss the impact that taking the time to reflect on your growth can have on your mindset, and the importance of determining what success ultimately looks like for you.

— Situations That Make You Irrationally Angry

— The Five Pillars of Success

— Hope and Belief

— Trust and Commitment

— How Ego Impairs Progress

— Having Curiosity and Humility

— The Acceptance of Reality

— Introspection and Reflection

Resources Mentioned in This Episode:

• Tactic Functional Nutrition on Instagram: Slow Progress and Ready to Quit?
• Listen to Afternoon Snack: Beth Bacon on Menopause: The Struggle for Women’s Health
• Listen to Afternoon Snack: Tactic Nutrition Client Tanya Turner on Investing In Yourself: How Nutrition Coaching Can Change Your Life
• Tactic Functional Nutrition on Instagram: Working Hard But Not Seeing Results?
• Watch the 8600ft Film

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There’s always that "weird week" between the Christmas holiday and New Year's that has us all feeling a little bit lost. In this episode, Meredith and Alex talk all about navigating this unique time of year, the challenges and opportunities that often arise during this time, and the importance of finding balance in the expectations you set for yourself. They discuss the importance of allowing yourself to take the time to rest if you are able, and they share tips on how to incorporate positive self-talk and affirmations into your day to help deal with any stress you may be feeling during this time.

— Breathe Right Strip Era

— Pet Shenanigans

— What To Do With Extra Downtime

— Feeling Guilty For Not Being Productive

— Finding Balance in the Expectations You Set For Yourself

— Learning to Trust Yourself

— Finding Moderation

— Tracking Food on Vacation

— Success and Failure

— Positive Self-Talk & Affirmations to Combat Stress

— What We Are Looking Forward To

Resources Mentioned in This Episode:

• Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

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Join Meredith and Alex for this New Year's episode as they catch you up on what they have been up to during the holidays. To ring in 2024, they will talk about New Year’s resolutions, how it’s optional to even have one, and how to set realistic goals that will be able to be maintained long-term. They will also remind you of the importance of reflecting on the past year while also giving yourself permission to move forward into the New Year. 

— Exercise Injuries

— Speeding Ticket Tales

— Setting New Year’s Resolutions

— Reflection

— Finding Solutions for Difficult Habits

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Catch up with Meredith and Alex as they talk about all things cats, exercise, and kids! They share their take on having kids, the societal pressures to have kids, and their own experiences and interactions with that pressure. They will also talk about the importance of acknowledging what your limits are in certain situations, making decisions that are best for you, and the overall reminder that you can have a fulfilling life with or without children.

— An Update on Ivan

— Dog Training with Rue!

— Acknowledging Your Thresholds & Emotional Dysregulation

— Our Cat is Hunting For Us?

— Our Decision to Not Have Children

— The Societal Pressures to Have Children

— Over-Identifying With Your Decisions

— Gay Aunt or Uncle Theory

Resources Mentioned in This Episode:

• Follow Dog Trainer Dani Armstrong on Instagram @storm.brick.yaro
• Listen to Afternoon Snack: Our New Year’s Episode!
• Watch Lessons in Chemistry on Apple TV

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Join Meredith and Alex as they talk about all things protein! They start things off with Alex taking The New York Times Protein Quiz. From there, they’ll discuss the importance of protein and fiber intake, the major role that protein plays in aging, and effective strategies for meeting daily protein goals. They also share their thoughts on the average American protein intake, and what they do to make sure they are meeting their daily protein goals.

— We’re Officially In 2024!

— Highs and Lows of 2023

— Take The New York Times Protein Quiz with Alex

— Plant Based Protein

— Calorie Intake

— The Industrial Revolution & Nutrition

— Incorporating Protein into Your Diet

— Protein and Aging

— Tracking Calories and Eating White Carbs

— The Importance of Dietary Fiber

— How We Get in Our Daily Protein

Resources Mentioned in This Episode:

· The New York Times: Test Your Protein Knowledge

· FatSecret Calorie Counter and Diet Tracker for Weight Loss

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Join Alex and Meredith as they dive into the topic of emotional resilience. They will talk about how it impacts daily life, what emotional resilience looks like after a traumatic experience, and whether it is something that can be cultivated. (Spoiler alert: it can!) They will share their own personal experiences with emotional resilience, discuss instant and delayed gratification, and provide their top three tools on how to build emotional resilience in your daily life.

— Why Are We So Tired?

— What is Emotional Resilience?

— Emotional Resilience After a Traumatic Event

— PID Controller

— Examples of Not Being Emotionally Resilient

— Instant and Delayed Gratification

— Do Only Some People Have Emotional Resilience?

— Building Emotional Resilience

— Our Three Tools to Build Emotional Resilience

Resources Mentioned in This Episode:

· Listen to The Mel Robbins Podcast

· Viktor E. Frankl: Man’s Search for Meaning

· Huberman Lab: Using Deliberate Cold Exposure for Health and Performance

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In this episode, Alex and Meredith dive deep into the mindset and expectations around fitness and nutrition. They challenge the common phrase "I feel like I should..." and discuss why setting expectations of when you should see results could be hindering to your process. They emphasize the importance of relentless consistency, hard work, and embracing the process rather than focusing solely on end goals. They also talk about the importance of finding joy in your fitness journey, as well as identifying your “why” to keep pushing forward.

— The Story of How We Met

— Hard Work and No Results

— “I Feel Like I Should…”

— Letting Go of Your Ego

— Learning to Have Patience

— Accepting The Changes That Happen Over Time

— Finding Joy in the Process

— Finding Your “Why”

Resources Mentioned in This Episode:

· Wodapalooza Miami

· Listen to Afternoon Snack: Our Take on Having Kids: Facing Societal Pressures & Making Your Own Decisions

· Listen to Afternoon Snack: The Five Pillars of Success: How They Can Help You Unlock Your Full Potential

· Read Grit: The Power of Passion and Perseverance by Angela Duckworth

· Tactic Nutrition on Instagram: Slow Progress and Ready to Quit?

· Ultra Runner Courtney Dauwalter on Instagram

· Adam Grant on Instagram

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Alex and Meredith are back from Brandi Carlile’s Girls Just Wanna Weekend 5 in Riviera Maya, Mexico. They recount some of their favorite experiences from the weekend, from silly stories from their travel day to meeting interesting people, the music festival, with artists like Brandi Carlile and Janelle Monae, and experiencing the sense of community throughout their time there. They dive into the topic of body image and the impact of facing judgement from others. They also share an interesting conversation with a burlesque performer and BDSM dominatrix, and how they were able to draw parallels between their work in nutrition coaching and the dominatrix's work in empowering her clients. Stay tuned for part two next week, where they will talk more about their experiences, the other performances, and they will have some philosophical discussions of identity and community.

— Recovering From Girls Just Wanna Weekend

— What is Girls Just Wanna Weekend?

— The Wonders of Sleeper Pods

— Our Top Funny & Interesting Experiences

— Alison Russell & Brandi Carlile

— The Dangers of Guitar Picks

— The Daily Discharge

— Bootcamp with the Brits

— Body Image Awareness

Resources Mentioned in This Episode:

· Brandi Carlile’s Girls Just Wanna Weekend

· Listen to Afternoon Snack: The Bigger Gayer Episode: Pride 2023 Edition

· Laura Reece on Instagram

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Join Alex and Meredith for part two of their weekend recap of Brandi Carlile’s: Girls Just Wanna Weekend and their Valentine’s Day episode! They will share some of their favorite moments of the weekend with musical artists such as: KT Tunstall, Celisse, Janelle Monae and more! They also talk about the true sense of community they felt throughout the weekend, how they felt like they were in a safe space, and what it was like going back to reality after the fact.

— Happy Valentine’s Day!

— KT Tunstall, Celisse, & Janelle Monae

— Brandi-Oke Pool Party

— The Legends of Americana Night (3rd Night of Music)

— 80’s Night!

— When We Should’ve Realized We Were Attracted to Women

— Post- Girls Just Wanna Weekend (Back to Reality)

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One)

· Watch the Billions series

· Brandi Carlile’s Girls Just Wanna Weekend

· Hidden Figures with Janelle Monae

· Listen to We Can Do Hard Things Podcast: What Happened Last Weekend: Girls Just Wanna Have Fun & We DID!

· Bound Movie

· Fiona Apple - Criminal Music Video

· Gray Matters Movie

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This week, Alex and Meredith sit down with Tactic Nutrition client, Shari Todd. They will talk about Shari’s diagnosis with cancer, her journey of getting back into fitness post-cancer, and some of the powerful lessons she learned about herself and the way she views the world along the way. Shari shares her experiences of self-discovery, personal growth, and resilience, illuminating the importance of internal dialogues and self-trust. Shari underscores the importance of taking full responsibility for her life and the liberating power of acceptance. Shari's story is a testament to the power of resilience, demonstrating that, even in the face of adversity, it's possible to reclaim your life and emerge stronger.

— Sometimes Pet Parents Make Mistakes

— Get to Know Shari!

— The Complaining Rule

— EMDR Therapy

— Being Authentically Yourself

— What Measuring Your Progress Looks Like

— Adulthood & Realizing No One Actually Knows Anything

— Imperfections in Love and Relationships

— Shari’s Cancer Diagnosis & Getting Back Into Fitness

— Running Marathons & Using the Bathroom

— Not Attaching Your Identity to the Result

— Learning to Trust Yourself & Your Feelings

Resources Mentioned in This Episode:

· Follow Shari on Instagram @sharithrives

· The Practice of Groundedness: A Transformative Path to Success That Feeds--Not Crushes--Your Soul by Brad Stulberg

· Tactic Nutrition on Instagram: The Person Who Avoids Failure is Also Avoiding Success

· The Movement Maestro

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This episode, Alex and Meredith discuss Anthropologist Kristen Hawks' 'Grandmother Hypothesis', a theory that post-reproductive females have played a significant role in human evolution. They draw parallels between humans and animals and how post-menopausal women’s contributions may have been the critical factor in our survival and thriving as a species. They also touch on topics like menopause, societal pressures on aging women, and disparity between aging men and women.

— How Do Actors Do It?

— You Don’t Need to Have an Opinion on Everything

— Inclusivity and Why It’s Important in Our Business

— Post-Menopausal Women & Their Treatment in Society

— Menopause and Menstruation

— Life Span of Humans vs. Chimpanzees

— The Grandmother Hypothesis

— Hunter-Gatherer Groups: Bringing Home The Bacon

— Societal Pressures of the Modern-Day Woman

— Patriarchal Societies

— Whale Pods

Resources Mentioned in This Episode:

· The Grandmother Hypothesis and Human Evolution

· Listen to Afternoon Snack: Our Take on Having Kids: Facing Societal Pressures & Making Your Own Decisions

· Listen to Afternoon Snack: Valentine’s Day & Brandi Carlile’s Tropical Gay Getaway (Part Two)

· Listen to Afternoon Snack: Beth Bacon on Menopause: The Struggle for Women’s Health

· The Patriarchs: How Men Came to Rule by Angela Saini

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In this episode, Meredith and Alex have Tactic Nutrition coach, Jill Kerslake back on the podcast! Jill is the mastermind behind Tactic Nutrition’s recipe page on Instagram, @tactic_eats. Jill talks about her love for cooking, how she developed this passion, and how she adjusts recipes to be more health-conscious for the Tactic community. She shares her journey of how she embraced running and grew to love it, some of the challenges that she has faced, and some advice that she’d give to beginner runners. She delves into her dating experience, mentioning how shared health and fitness values are crucial. They will also discuss how oftentimes health and fitness can be impacted at the beginning of a new relationship, and why it is important to maintain individual fitness goals in a relationship.

— Names are Hard

— Icebreakers with Jill!

— Tactic Nutrition Recipe Page

— Cooking Appliance Necessities

— Reluctant Running

— Our Favorite Things About Running

— Advice for Beginner Runners

— Tactic Run Club

— The Impact of New Relationships on Health & Fitness

— Long-term Relationship Breakups

Resources Mentioned in This Episode:

· Follow @tactic_eats on Instagram

· Follow Jill on Instagram @jkerslake19

· Listen to Afternoon Snack: Who is Jill Kerslake?

· Listen to The Rich Roll Podcast: Midlife is a Chrysalis, Not A Crisis- Chip Conley On Why Life Gets Better With Age

·The Looneyspoons Collection: Good Food, Good Health, Good Fun!

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This episode, Alex and Meredith have Tactic Head Coach Lynsey Martin back on to talk about setbacks and tools to manage them. They will discuss strategies for overcoming obstacles such as illness and injuries, maintaining a positive outlook, and understanding the role of balance and self-worth. They highlight the importance of embracing setbacks and adapting to new circumstances, as well as the psychological aspects of motivation and the fear of falling off the path. They will also discuss the crucial role of a coach in providing a voice of reason and support during challenging times, and encourage those feeling discouraged to reach out to their coach. 

— Discussing Dr. Jen Gunter's Talk and Women's Health

— Personal Experiences with Menstruation

— The Importance of Open Conversations about Periods

— Wedding Planning and Preparations

— Experiences at Wodapalooza and Dealing with Illness

— Mental Strength and Overcoming Setbacks

— Mental Tools to Overcome Setbacks

— The Importance of Balance and Multiple Interests

— Don’t Make Rash Decisions

— Mental Health Benefits of Exercising & Nutrition

— The Importance of Support During Setbacks

— The Power of Adaptation and Acceptance

— The Role of Coaches in Navigating Setbacks

Resources Mentioned in This Episode:

· Read Blood: The Science, Medicine, and Mythology of Menstruation

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Learn about Wodapalooza

· Ted Lasso - Be a Goldfish

· Break Point on Netflix

· Rafael Nadal Sideline Quirks

· Borg vs. McEnroe

· Catastrophizing Instagram Post

· Follow @lynsmartin on Instagram

· About Tactic Nutrition Coach: Lynsey Martin

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On this episode, get to know Shannon O’Grady from Gnarly Nutrition! Shannon talks with Alex and Meredith about her journey with Gnarly Nutrition, highlighting the brand's dedication to clean, effective, and sustainable sports nutrition. They will discuss Gnarly Nutrition’s commitment to transparency in supplement labeling, the significance of NSF certification for product safety, and the exploration of sustainable packaging solutions. Alex and Meredith will share some of their favorite Gnarly Nutrition products, some of the main reasons that they chose to partner with Gnarly Nutrition, and will also discuss important topics such as endurance nutrition and ethical practices in the supplement industry. Be sure to check out Gnarly Nutrition and get 10% off your order with the link below!

— The Quirks of Salt Lake City

— Get to Know Shannon O’Grady

— The Evolution of Gnarly and Navigating the Supplement Space

— Shannon's Athletic Background and Passion for Jiu Jitsu

— The Science and Practice of Endurance Nutrition

—The Harsh Reality of Misusing Electrolytes

— Crafting Supplements with Athletes in Mind

—Favorite Gnarly Products

—Creatine: The Misunderstood Supplement

—Supplementation and Wellness

—The Green Supplement Debate

—NSF Certification and Its Importance

—Innovative and Sustainable Packaging by Gnarly

—Staying Ethical in the Supplement Industry

—Future Plans for Gnarly and Tactic Nutrition

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Having Endurance: Stop Holding Yourself Back + Run With Tactic Nutrition in Philly!

· Gnarly Hydrate: Orange Pineapple

·Listen to Afternoon Snack: The Power of Creatine: Debunking Myths and Highlighting Benefits

· Follow @shaogrady on Instagram

· Follow @gnarlynutrition on Instagram

· Check out gnarlynutrition.com

· 10% Discount at Gnarly Nutrition (US customers only)

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In this episode, Alex and Meredith talk about the highly requested topic of alcohol. They discuss the effects of alcohol on the human body, the influence of the alcohol industry on policy and public perception, and the complexities of navigating alcohol consumption in a health-conscious manner. Alex and Meredith talk about the significant role of the alcohol industry in shaping policies and social norms, comparing it to the historical influence of the tobacco industry. They also share their opinions on the rise of non-alcoholic beverages and how that will impact the industry in the future.

— The Struggles of Running a Business

— The History and Effects of Alcohol Consumption

— The Vicious Cycle of Alcohol and Health

— Alcohol's Impact on Sleep, Hunger, and Hormones

— The Gut Microbiome and Mental Health

— The Truth About Alcohol and Antioxidants

— Alcohol and Corporate Culture

— Strategies for Managing Alcohol Consumption

— The Alcohol Industry's Influence on Policy and Perception

Resources Mentioned in This Episode:

· Learn more about the 2024 Tactic Spring Meet Up!

· Andrew Huberman on Alcohol, Tobacco, and Cannabis

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Listen to Afternoon Snack: Emotional Resiliency & Three Tools to Build It

· Dr. Peter Attia - His Rules for Alcohol Consumption (How Much, When, and More)

· You Are What You Eat: A Twin Experiment

· Alcohol Industry Involvement in Policymaking: A Systematic Review

· WHO on Alcohol

· PLOS Medicine: Let’s Be Straight Up About the Alcohol Industry

· How Does the Alcohol Industry Attempt to Influence Marketing Regulations?

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Join Alex and Meredith for some exciting updates for the Tactic Community in the coming months! They will talk about the upcoming re-enrollment for Tactic Run Club, aiming for fall races and detailing the structure and benefits of the club. Whether you're a seasoned marathoner or just getting started, there's something for you. Additionally, they will discuss the upcoming community meetup in Calgary this May and how you can be a part of it! Meredith will also talk about her newest passion for biking, her rigorous training routine, and upcoming competitions. If you are an existing client of Tactic, and are interested in Run Club, please reach out to alex@tacticmethod and she will get you signed up using a separate link.

— An Apology From Alex

— Menopause and Life Post-Menopause

— ADHD and Menstrual Cycles

— Sign-Up for Run Club!

— Run Club: What You Need to Know

— Calgary Event Breakdown: You’re Invited

— Meredith Shares Some News!

Resources Mentioned in This Episode:

· Sign-Up for Monthly Run Club here

· Sign-Up for 6-months of Run Club (discounted) here

· Learn more about the 2024 Tactic Spring Meet-Up!

· Listen to Malcom Gladwell's Revisionist History: Free Brian Williams

· Big Fish with Ewan McGregor

· Tactic Nutrition on Instagram: Is There a Best Exercise for Women In Menopause?

· Listen to Afternoon Snack: Having Endurance: Stop Holding Yourself Back + Run With Tactic Nutrition in Philly!

· Listen to Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner

· Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One)

· Listen to Afternoon Snack: Valentine’s Day & Brandi Carlile’s Tropical Gay Getaway (Part Two)

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This episode, Alex and Meredith discuss how relationships impact health and fitness habits. They talk about the challenges and adjustments needed when one partner is more fitness-oriented than the other, the impact of lifestyle changes on relationships, and the importance of support and communication in achieving health goals together. They also touch on how significant life events, like starting a family or changing jobs, can alter relationship dynamics and fitness routines. They emphasize the importance of growing together, maintaining individual identities, and actively supporting each other's health and fitness journeys while in a relationship.

— The Story of Alex & Meredith’s Relationship

— Fitness and Relationships

— Navigating Dating and Health Habits

— The Unique Challenges of New Relationships

— Understanding Long-Term Relationship Dynamics

— Navigating Emotional Processing in Relationships

— Understanding and Respecting Different Values

— Finding Compromise and Balance in Shared Experiences

— Supporting Each Other's Goals and Hobbies

— The Impact of Fitness and Lifestyle Changes on Relationships

— Adapting to Life's Changes Together

— Embracing Growth and Change in Long-Term Relationships

— Reflecting on Relationship Dynamics and Future Growth

Resources Mentioned in This Episode:

· Learn more about the 2024 Tactic Spring Meet-Up!

· Sign-Up for Monthly Run Club here

· Sign-Up for 6-months of Run Club (discounted) here

· Rich Roll Podcast: Gordo Byrn on Making A 1000 Day Plan, Small Promises, The 5:2 Rule, & Designing Your Best Life

· Listen to Afternoon Snack: Recipes, Running, and Relationships with Tactic Nutrition Coach Jill Kerslake

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This episode, Alex and Meredith explore the shift from rigid goal-setting towards embracing a process-oriented approach in personal and professional development. They discuss the pitfalls of strict goals, such as potential demotivation and a narrowed focus, advocating instead for open-ended objectives that allow for continued growth, adaptation, and the pursuit of passion. Additionally, they talk about the importance of self-compassion and recognizing progress, even when it falls short of initial expectations. They emphasize the importance of treating yourself with kindness, and the value of intrinsic motivation, flexibility, and perseverance in the journey of self-improvement and fulfillment.

— Gym Comparisons and Personal Fitness Journeys

— The Art of Olympic Weightlifting

— Setting Goals in Fitness and Life

— The Goal Result Timeline Fallacy: Unpacking Expectations

— Setting Goals vs. Focusing on the Process

— The Pitfalls of Goal-Oriented Motivation

— Redefining Success: Habits Over Outcomes

— Timelines, Expectations, and Realities

— Rethinking Goal Setting: Objectives Without Limitations

— Embracing Aging and Maintaining Fitness Through Life's Phases

— Running, Training, and Personal Growth

— Setting Objectives and Self-Kindness

Resources Mentioned in This Episode:

· Learn more about the 2024 Tactic Spring Meet-Up!

· Sign-Up for Monthly Run Club here

· Sign-Up for 6-months of Run Club (discounted) here

· Read Efficacy of Habit-Based Weight Loss Interventions

· Tactic Nutrition: The Key to Happiness is Expectation

· Brandi Carlile on Instagram: Happy 17th Birthday to The Story!

· Tactic Nutrition: You’re Probably Setting Your Goals the Wrong Way

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Meredith and Alex dive into the topic of their personal experiences and relationships with food, body image, and fitness. They discuss the first time they were exposed to diet culture, and how it impacted their relationship with food and body image as they got older. They share their respective journeys with food restriction and exercise, and steps they have taken to maintain a better relationship with food and body image through the years; emphasizing the importance of striking a balance between nutrition and enjoying life. They stress the importance of checking in with yourself, approaching situations with food with curiosity rather than guilt, and highlighting that how you feel is most important.

TRIGGER WARNING: Eating Disorders

— The Emotional Rollercoaster of House Hunting

— Our Relationship Quirks

— Our Journey with Food and Body Image Through the Years

— Performance Nutrition and Strength Training

— The Impact of Nutrition Coaching

— Our Relationships with Food and Body Image Today

— Finding Balance with Training and Nutrition

— Moving Forward and Aging

Resources Mentioned in This Episode:

· Learn more about the 2024 Tactic Spring Meet-Up!

· Sign-Up for Monthly Run Club here

· Sign-Up for 6-months of Run Club (discounted) here

· Listen to Afternoon Snack: Tactic Run Club + Calgary Spring Meet-Up: You’re Invited!

· Listen to Afternoon Snack: Is Your Goal Setting Setting You Back?

· Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One)

· Good for a Girl: A Woman Running in a Man's World

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In this episode, Alex and Meredith discuss Meredith’s recent experience with the Bootlegger 100 bike race in Lenore, North Carolina. This race served as a preparatory event for the upcoming Unbound competition in Kansas this June. Meredith shares invaluable insights about her fueling strategies, bike packing techniques, and finding balance in endurance and strength workouts to keep up with her training. She also discusses what worked well and what improvements she plans on making before Unbound.

— Meredith’s Driving Adventures

— Working With Your Partner

— Long-Distance Longing

— Meredith’s Training Prep for Bootlegger 100

— Bike Set-Up & Lower Back Pain

— Post-Race Appetite

— Why Biking?

— Why Running?

— What You Should Focus on When Biking

— Finding Balance in Workouts for Cycling & Strength

Resources Mentioned in This Episode:

· Watch Below Deck

· Peppermint Cycling Co.

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In this episode of Afternoon Snack, Alex and Meredith take a deep dive into the often confusing world of fitness and nutrition goals. They begin by debunking common misconceptions and stress the importance of aligning your fitness routine with your goals. They talk about the different styles of training, explaining how your body adapts to these and the importance of understanding this process. They also discuss the role of cardiovascular fitness and muscle mass in overall health, fitness, and longevity. Ultimately, they emphasize the importance of finding balance, and keeping it simple when it comes to your exercise and nutrition.

— What Triggers You?

— American & Canadian Flags

— Religious Beliefs and Homosexuality

— Beware of Black Dodge Rams

— Setting Realistic Fitness Goals & Common Misconceptions

— Strength Training & Running

— The Importance of Maintaining Muscle Mass

— The Truth About Zone Two Training

— Being a Mixed Modality Athlete

— Navigating the Fitness and Wellness Landscape

— Simplifying Fitness & Aligning Exercise with Your Goals

Resources Mentioned in This Episode:

· Register for Tactic Functional Fitness

· Listen to Afternoon Snack: Dismantling the “Summer Body”, Social Media, and Unrealistic Beauty Standards

· Tactic Nutrition: Is Zone 2 Worth Focusing On?

· Listen to Afternoon Snack: Lessons From Bootlegger 100 & Prep for Unbound!

· GQ: Survivor’s Jeff Probst on the One Travel Item That Will Get You Out of Any Jam

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Join Meredith and Alex for the first episode of their recurring segment where they discuss the 'comment section' of their social media posts. They explore various comments from followers on different topics such as women's health and menopause, effort vs. outcome, and perceptions of body image and cellulite. They share context behind specific posts and encourage followers to continue to take part in the discussion!

— First Ever Comments Section Episode!

— Are You An Instagram Commentator?

— Confirmation Bias & Zone 2

— Cellulite is Not a Real Thing

— Habit Rabbit

— Is There a Best Exercise for Women In Menopause?

— A Quick Bathroom Break

— The One Where Meredith Had No Pants

— ATTN: All Commenters

— The Devil’s Advocate

Resources Mentioned in This Episode:

· Tactic Nutrition: Is Zone 2 Worth Focusing On?

· Tactic Nutrition: So you fell off the wagon hey?

· Tactic Nutrition: The Key to Happiness is Expectation

· Tactic Nutrition: Is There a Right Exercise for Older Women

· Tactic Nutrition: Cellulite is Not a Real Thing

· Tactic Nutrition: Why Rest Day Macros Shouldn’t Change

· Tactic Nutrition: How to Go From Good to Great

· Listen to Afternoon Snack: The Grandmother Hypothesis: A Conversation on Women’s Evolutionary Role

· Hit Play Not Pause: Ditching Destructive Menopause Diet & Fitness Narratives with Meredith Root

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Join Alex and Meredith as they unpack their recent trip to Nashville and provide an exciting update about their new puppy, Jo! They talk about their positive experience shopping in Nashville at Imogen + Willie, their decision to get a new puppy, and some music that they are currently loving. They also discuss what a work-life balance looks like for them, reflect on past decisions, and if there is ever a perfect time to do something in life.

— Our Favorite Songs Right Now

— Feeling Like You Need to Engage

— Nashville Stories Pt. 1

— Nashville Event Pt. 2

— The Highest Cause of Death According to a Surgeon

— We Got a Puppy!

— Reflecting on Your Past Decisions

— What Does Your Balance Look Like?

— The Shopping Trip

— Good Music in Nashville

Resources Mentioned in This Episode:

· Maren Morris — Mona Lisas and Mad Hatters

· Listen to Maestro on the Mic: Building and Creating a Life That You Want to Be Living with Meredith Root and Alex Parker

· Brandi Carlile — Madman Across the Water

· Zach Bryan — I Remember Everything (feat. Kacey Musgraves)

· Hozier — Too Sweet

· Allison Russell ft. Resistance Revival Chorus — Take Me To Church

· The Bobby Hotel in Nashville

· Tactic Nutrition: There is Never a Perfect Time

· Listen to Afternoon Snack: Our Take on Having Kids: Facing Societal Pressures & Making Your Own Decisions

· Imogene + Willie Nashville

· Amos Lee — Madison

· Sturdi Products

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In this episode, Alex and Meredith deep dive into some of their biggest fitness lessons they’ve learned over the years. They will talk about the importance of understanding the difference between performance progress and simply just aesthetic changes, how comparison doesn’t necessarily have to be negative, and that hard work might not pay off in the way that you expect it to. They also discuss the impact of consistent effort, the need for a growth mindset, and the importance of proper nutrition and recovery. Whether you are prepping for a competition or just working on incorporating more movement into your daily life, Alex and Meredith stress the importance of being kind and having patience with yourself as you continue on your fitness journey.

— The Struggles of Hyperactive Nipples

— Weird CrossFit Looks

— There’s Always Room to Grow

— Hard Work Doesn’t Pay Off The Way You Think It Does

— Recognizing Your Progress

— Turning Comparison Into Something Productive

— Is Your Ego Getting in the Way of Progress?

— Performance Progress vs. Aesthetic Changes

— Food & Recovery

— Lessons We’ve Learned From Competitions

— Dealing With Injury

— Our Biggest Fitness Lessons

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Finding the Right Training for Your Fitness and Nutrition Goals: Common Misconceptions and Strategies

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity

· Listen to Afternoon Snack: Our Personal Relationships with Food and Body Image

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Alex and Meredith are here to provide the update you’ve been waiting for: some of you may have listened to the accidental episode a few weeks ago about the status of the Tactic Functional Fitness website, and some challenges Alex and Meredith were having when dealing with the web developers. They are now able to fully discuss the recent trials they've faced, from web development hurdles to strategizing the future of Tactic Functional Fitness. They will also share important updates and exciting news that you can look forward to as a member of the Tactic community!

— Potential Pet Sitter?

— The Struggles with Instagram

— The Accidental Podcast Episode

— The Update You’ve Been Waiting For

— What Has Changed?

— Things Have a Way of Working Out

Resources Mentioned in This Episode:

· Check out the NEW Tactic Functional Fitness Website

· Listen to Afternoon Snack: Finding the Right Training for Your Fitness and Nutrition Goals: Common Misconceptions and Strategies

· Listen to Afternoon Snack: Our Personal Relationships with Food and Body Image

────────────────────────────

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Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

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Catch up with Alex and Meredith as they reflect on their experiences at the Calgary Marathon and the second Run Club meetup! They will talk about the importance of mindset and self-acceptance, and how that assisted Alex in achieving a personal record in the marathon. They also announce their next in-person event in Raleigh, North Carolina for the City of Oaks Marathon on November 3rd. Stay-tuned for more information to come!

— We’re Back! + Van Life Isn’t For Us

— Feeling Comfortable and Confident in Who You Are

— Alex Parker & Meredith Root vs. Alex Karev & Meredith Grey

— Calgary Marathon & Second Tactic Meet-Up

— Owning Your Wins & Your Mistakes

— What’s Next?

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What’s Next!

· Listen to Afternoon Snack: Nashville Adventures: Shopping, Music, and a Puppy?!

· Listen to Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner

· Listen to Afternoon Snack: The Calgary Marathon: How Alex Shaved 6 Minutes Off Her Marathon Time

· Listen to Afternoon Snack: Is Your Goal Setting Setting You Back?

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity

· Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course

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Alex and Meredith dive deep into the topic of nutrient timing and nutrition for performance. They discuss pre and post workout nutrition and share strategies to help you best prepare for your workout depending on the time of day. They also talk about benefits of big breakfasts, managing diet patterns, and balancing macros, as well as highlighting where your focus can yield the most significant results.

— Grocery Store Struggles

— Nutrient Timing

— Baseline Eating Patterns

— Benefits of Big Breakfast

— Intermittent Fasting & Weight Loss Management

— Determining Your Daily Food Intake

— Performance Workout Eating

— Top 5 Pre-Workout Snacks

— Early Morning Workout Nutrition

— Flexible Eating Patterns and Macro Management

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: The Grandmother Hypothesis: A Conversation on Women’s Evolutionary Role

· Hit Play Not Pause: Ditching Destructive Menopause Diet & Fitness Narratives with Meredith Root

· Gnarly Hydrate - Electrolyte Drink Mix

· Fuel For Fire

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This episode, Alex and Meredith discuss the topic of curiosity and its pivotal role in achieving success in both personal and professional life. They explore how curiosity enhances coaching, improves relationships, and fosters resilience. Whether discussing their own relationship, the world of nutrition and fitness, or the broader applications of curiosity in our daily lives, Alex and Meredith provide insights that are great for anyone looking to cultivate curiosity and embrace a more thoughtful approach to their goals.

— Target Panties & Puppy Accidents

— Dog Training 101

— Curiosity and Coaching

— Why the Diet Industry is Problematic

— Curiosity and Grit

— Reframing Your Mindset

— Cultivating Curiosity in Life

— Similarities Between Therapy & Nutrition Coaching

— Curiosity as a Tool for Personal Growth

— Challenges and Misconceptions in Relationships

Resources Mentioned in This Episode:

· You Can’t Screw This Up by Adam Bornstein

· Your Honor TV Show

· Grit: The Power of Passion and Perseverance

· Listen to Afternoon Snack: The Grandmother Hypothesis: A Conversation on Women’s Evolutionary Role

· Spoiler Alert! Curiosity Encourages Patience and Joy in the Presence of Uncertainty

· Curiosity Made the Cat More Creative: Specific Curiosity as a Driver of Creativity

· States of Curiosity Modulate Hippocampus-Dependent Learning via the Dopaminergic Circuit

· Novelty and Dopaminergic Modulation of Memory Persistence: A Tale of Two Systems

· The Hungry Mind: Intellectual Curiosity Is the Third Pillar of Academic Performance

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In this episode Meredith and Alex recap the successful Unbound Gravel Race in Emporia, Kansas. They talk about Meredith’s race-day preparations for the 100-mile category, some changes she made in her nutrition after Bootlegger 100 that led to her success, and her strategy that she used throughout the race. Additionally, they discuss the growing significance of women's participation in gravel racing, and the continuous efforts to improve the competitive environment for female athletes!

— Bathtub Mishaps

— Movie Review: Kristen Stewart's Love Lies Bleeding

— Unbound Recap

— Pre-Race Jitters and Line-Up Strategy

— The Thrill of the Mass Start

— Navigating Technical Sections

— Checkpoint Chaos and Support Crew

— Race Nutrition and Strategy

— Women's Racing and Unbound's Impact

— Post-Race Reflections and Future Plans

Resources Mentioned in This Episode:

· Love Lies Bleeding with Kristen Stewart

· The L Word

· About Unbound Gravel

· Call of a Lifetime on YouTube

· Listen to Afternoon Snack: Lessons From Bootlegger 100 & Prep for Unbound!

· Keegan Swenson on Unbound Gravel

· Use code Tactic 10 at Gnarly Nutrition

· USWE Bike Packs

· Listen to The Girls Gone Gravel Podcast

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In this episode, Alex and Meredith have head Tactic coach Lynsey Martin on to talk about her experience at the 2024 CrossFit Games Semifinals. Lindsay reflects on the anxiety of competition and the rigorous training that got her to semifinals. She shares her mindset shift from last year's challenges to this year's resilience. They discuss the unpredictable nature of CrossFit, judging challenges, and the importance of focusing on effort over outcome. They also touch on Lindsay's nutrition and recovery strategies and the significance of enjoying the journey rather than just the destination.

— Lynsey’s CrossFit Journey

— Mindset Shift and Overcoming Obstacles

— The Role of Luck in Competition

— Judging Challenges and Mental Toughness

— Rallying After a Tough Event

— CrossFit Judging Controversies

— Mental Challenges and Day Three

— Nutrition and Recovery

— Future Plans and Reflections

— The CrossFit Community and the Shift to Europe

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: How to Know If You’re Not Ready for a Coach: Our Non-Ideal Clients

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Listen to Afternoon Snack: Reverse Dieting with Tactic Head Coach Lynsey Martin

· Follow Lynsey @lynsmartin on Instagram

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In this episode, Alex and Meredith have Alex’s cousin, Ashley Burrill, on to talk about the world of women in sports. They discuss the importance of community and support systems, the role of women in sports development, and the disparities between men's and women's sports. They explore Ashley's journey in hockey, her experiences coaching and what she is doing to accommodate her female clients so they are able to balance being involved in a sport alongside their busy day-to-day schedules. They also highlight the significance of supportive partners and societal implications while advocating for more visibility and support for female athletes.

— Meet Ashley!

— Long-term Friendships

— Getting Started with Hockey

— Ball Hockey and Team Canada

— Support Systems and Women's Sports

— Coaching and Empowering Women

— Setting Personal Goals and Community Building

— Creating Opportunities for Women in Sports

— Finding Community in Sports Later in Life

— Coaching Different Age Ranges of Women

— Inclusivity and Representation in Women's Sports

Resources Mentioned in This Episode:

· Good for a Girl: A Woman Running in a Man's World

· Dream On - 30 for 30 Miniseries

· Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One)

· Listen to Afternoon Snack: Valentine’s Day & Brandi Carlile’s Tropical Gay Getaway (Part Two)

· America’s Sweethearts: Dallas Cowboys Cheerleaders

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity

· Follow Carly Jackson at @carlyjackson97 on Instagram

· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!

· Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What’s Next!

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Alex and Meredith discuss Alex’s recent 10k results and how she is working through her feelings of disappointment that she didn’t reach her goal. They talk about how to address and work through feelings of failure, ambition vs. goals, and validation and the right and wrong things to say to someone who is struggling. They also share the exciting news that Alex's next endeavor will be training for her first Ironman!

— What’s Alex Dreaming About?

— Puppy > Meredith

— Prep to Run a 10k

— 10k Outcome

— When You Don’t Achieve Your Goal

— Validation & Invalidation

— Up Next: Ironman

— Goals vs. Ambitions

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Calgary Marathon + Second Run Club Meetup Recap!

· Listen to Afternoon Snack: Empowering Women in Sports: Building Community and Overcoming Barriers with Ashley Burrill

· Listen to Afternoon Snack: Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course

· Alex on the 10k: People Who Avoid Failure Are Also Avoiding Success

· Listen to Afternoon Snack: And We’re Live!… From The Comments Section

· Tour de France: Unchained on Netflix

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The Fernie and trail running community of western Canada lost an incredible human, leader, and mentor on July 17th. Abi Moore was a pillar in the Fernie and trail running community and her loss is being felt deeply. We were honored to know her, even if only for a short time and will continue to be inspired by her enthusiasm and joy for life, mountains, dogs, and her community here in the Rockies. Rest easy, Abi.

— Loss of a Community Member

— Personal Reflections on Loss

— Memories of Abi

— Processing Grief and Finding Support

— Living with Purpose and Balance

— Tribute to Abi

Resources Mentioned in This Episode:

· FernieFix — Abi Moore

· Canadian Trail Running Magazine: Popular B.C. race director killed in car accident in Alberta

· Tactic Nutrition Post: Live Your Life

· The Tigers & The Strawberry

· Stag Leap Running Co.

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In this episode, Alex and Meredith discuss the difficulties of maintaining good nutrition during the summer. They cover the four common challenges of maintaining summer nutrition, such as eating out, alcohol consumption, vacations, and peer pressure. They will talk about the importance of flexibility, mindful eating, and listening to our bodies, and ultimately finding balance so that you are able to still enjoy your summer while continuing to meet your nutrition goals!

— Fernie Gravel Grind Bike Race

— Good Nutrition in the Summer

— Intuitive Eating and Mindfulness

— Perfectionism & Why It’s Not Helpful

— Top 4 Challenges with Nutrition in the Summer

— What is 80/20?

— Peer Pressure

— Establishing the Purpose of Your Vacation

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Understanding Alcohol: Its Impact on Your Health and Lifestyle

Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic

· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity

· Girls Gone Gravel: Women Chasing Adventure

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Lazar Ðukić died during the CrossFit Games. It was a tragedy that follows a history of negligence on behalf of CrossFit, and Alex and Meredith sit down to reflect back on their experience as CrossFit athletes as well as previous occurences where athletes put their lives on the lines for points. They delve into the emotional impact on the community, safety concerns, and the controversial decision to continue the games. This episode not only honors Lazar by shining a light on the way he passed away, but also advocating for change so no other athlete or family member has to suffer such a loss. If you were moved by Lazar’s death, Alex and Meredith share how to best cause a disruption in CrossFit including writing directly to brands and sponsors to hold accountability by threatening their bottom line. Athletes deserve protection, and to be able to compete without their lives hanging in the balance. We here at Afternoon Snack honor Lazar Dukic's memory, and urge whoever want to and are able to donate to The Lazar Ðukić Support Fund so that his family can get the support they need during this time.

— Initial Reactions and Emotional Impact

— Overview of the CrossFit Games

— Personal Experiences and Background

— Details of the Tragic Event

— Safety Concerns and Historical Context

— Comparisons with Other Sports

— Negligence and Preventable Measures

— Past Incidents and Athlete Safety

— Cultural Issues in CrossFit

— Processing the Tragic News

— The Decision to Continue the Competition

— Athletes' Reactions and Controversy

— Emotional and Ethical Dilemmas

— Criticism of CrossFit's Handling

— Calls for Change and Accountability

— Reflecting on the Future of CrossFit

Resources Mentioned in This Episode:

· The Lazar Ðukić Support Fund

· Lazar’s IG

· Andrew Hiller’s IG

· Cyclist Gino Mäder has died aged 26 after Tour de Suisse crash

· World Aquatics Open Swimming Regulations

· Mathew Fraser’s IG

· Masters 60+ Athlete Saves Drowning Competitor · Kara Saunder’s IG

· Jacqueline Dahlstrøm’s IG

· Morning Chalk Up, Remembering Lazar Ðukić

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Catch up with Alex and Meredith on some major life updates! They talk about their recent move to a new house, their new podcast nook, and how it went for them to take a week off of training during their move. They dive into their gravel riding adventures and discuss the challenges and excitement of embracing endurance sports over CrossFit. They will also get into the topic of making decisions without the fear of regret, the challenges of comparison in fitness, especially in CrossFit, and the value of setting boundaries with social media for your mental health.

— New Podcast Nook

— Difficult Gravel Rides

— We Moved!

— Taking a Week Off Training: How it Went

— CrossFit and Shifting You Mentality on Training

— Comparison, Community & CrossFit

— Matching Tattoos and a Throuple?

— The Comment Section is Back!

— “You Might Regret That”

— Choosing to Push Yourself & Not Staying “Comfortable”

— Setting Boundaries with Social Media

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: And We’re Live!… From the Comments Section

· Listen to Afternoon Snack: Two Girls and a Truck: Catch-Up With Us, Moving Shenanigans & A New Furry Friend!

· Listen to Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner

· The Story Behind the Matching Tattoos

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In this episode, Alex and Meredith have the Queen of Pain herself, Rebecca Rusch, on the podcast to share her remarkable journey through endurance sports; from breaking rock climbing records on El Capitan to tackling grueling cycling events like Leadville and Unbound. She discusses the critical role of curiosity and resilience in overcoming mental and physical obstacles and reflects on her recovery from a concussion in 2021. Rebecca emphasizes her commitment to promoting diversity in the outdoor industry and advocates for greater acceptance and safer conditions for women in sports. They also discuss the importance of community, leadership, and activism, touching on Rebecca’s Private Idaho and Be Good Foundation.

— Introducing Rebecca Rusch

— The Importance of Sport and Community

— Challenges in Creative Endeavors

— Facing Fears and Taking Risks

— The Value of Endurance Sports

— Applying Athletic Lessons to Life

— The Privilege and Perspective of Aging

— The Impact of Concussions and Recovery

— All About The Be Good Foundation

— Promoting Women in Outdoor Sports and Leadership

Resources Mentioned in This Episode:

· Follow @rebeccarusch on Instagram

· Check out Rebecca’s Website here

· Read Rusch To Glory

· Watch Blood Road

· Flow Research Collective

· Meet 90-year-old track star Florence Meiler

· Learn about Rebecca’s Private Idaho

· Learn about the Be Good Foundation

· Connect with Rebecca on LinkedIn

· Join Rebecca’s Substack here

· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!

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Dr. Kerry Smith is a graduate of the West Virginia School of Osteopathic Medicine, currently serving on the Antimicrobial Stewardship Committee as well as the Pharmacy and Therapeutics committee in Nashville, TN. She completed her residency in Tacoma, WA at Community Health Care with an emphasis on underserved communities. She is a board certified physician and has worked as a hospitalist for 6 years since her fellowship. Meredith has Kerry on the podcast to discuss the challenges of working in medicine, and how Kerry finds her balance with fitness and nutrition, while managing her busy work schedule and being a mom of two kids. They will discuss Kerry’s journey of working in medicine and the differences between the traditional MD designation and DO designation, holistic medicine and biohacking, and longevity.

— Meet Kerry!

— Navigating COVID-19 as a Healthcare Worker

— Life in Nashville and Career Moves

— Balancing Parenthood and Career

— The Journey of Becoming a Doctor

— MD vs. DO

— Challenges in the U.S. Healthcare System

— The Importance of Nutrition in Healthcare

— Holistic Medicine and Nutrition

— DIY Healthcare & Biohacking

— Longevity & Vitality

— Top Health Improvements Everyone Can Make

— Balancing Life and Health

Resources Mentioned in This Episode:

· I’m Glad My Mom Died by Jennette McCurdy

· Listen to Afternoon Snack: Fueling Your Fitness: The Essentials of Nutrient Timing + Performance Nutrition

· Listen to Afternoon Snack: Everything You Need to Know About Gnarly Nutrition with Shannon O’Grady

· How much does your doctor actually know about nutrition?

· Check out gnarlynutrition.com

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In this episode, Alex and Meredith recount their recent experience at the Leadville 100. They discuss the impact of altitude on the race and many participants; delving into the challenges and nuances of high-altitude living, training, and adaptation. They break down the physiological effects of altitude, as well as explore various training methods, addressing that what works for one person may not work for another. They also highlight the major question of whether altitude training should be put above other aspects of training, such as diet and nutrition, coaching, and rest and recovery.

— Two Lesbians in a Closet

— Leadville 100 Recap

— Altitude Training & Effects of Altitude

— Altitude's Impact on Health and Performance

— Altitude Training Facts

— The Importance of Basics Over Altitude Training

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Adventure, Endurance, and Giving Back with The Queen of Pain: Rebecca Rusch

· Listen to Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner

· Listen to Afternoon Snack: Tactic Nutrition Client Tanya Turner on Investing in Yourself: How Nutrition Coaching Can Change Your Life

· Watch Seinfeld S6 E18: The Doorman

· The Disappearance Of Marco Siffredi

· Sports Bra Restriction on Respiratory Mechanics During Exercise

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Meredith and Alex have accomplished health and fitness author and Feisty Menopause content manager, Selene Yeager on the show to discuss the challenges, transitions, and empowerment associated with menopause, as well as her upcoming course, Navigating Menopause, going live September 18th. Selene emphasizes the need to understand physiological changes, the benefits of strength training, and the power of community support. Selene demystifies menopause and highlights the importance of perseverance and the supportive network provided by Feisty Menopause. Join the waitlist for the Navigating Menopause course here!

— Meet Selene Yeager!

— Feisty Media and Menopause Advocacy

— Challenges in Menopause Research

— The Power of Muscle Mass and Cognitive Health

— Challenges & Misconceptions of Menopause

— All About Feisty Menopause

— Aging and Athleticism: Breaking Stereotypes

— Navigating Menopause Course Live September 18th!

Resources Mentioned in This Episode:

· Join the waitlist for the Navigating Menopause course here

· Hit Play Not Pause: Ditching Destructive Menopause Diet & Fitness Narratives with Meredith Root

· Listen to Afternoon Snack: Tactic Head Coach Lynsey Martin on Tools for Managing Setbacks

· Listen to Afternoon Snack: The Grandmother Hypothesis : A Conversation on Women's Evolutionary Role

· Listen to Afternoon Snack: Adventure, Endurance, and Giving Back with The Queen of Pain: Rebecca Rusch

· Dr. Gabrielle Lyon

· Explore the Feisty Menopause Website

· Follow Selene on Instagram @fitchick3

· Follow @feistymenopause on Instagram

· Listen to Brain Storm Podcast Episode 1: The Crash

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Meredith and Alex recap their experiences at Rebecca's Private Idaho, a three-day gravel bike race and community event in Sun Valley, Idaho. They discuss the unique atmosphere of inclusivity and connection that sets this event apart from other gravel races, dive into the challenges and personal growth they encountered during the 100-mile ride, and reflect on community and friendships that they made along the way. They also highlight the event's significant fundraising efforts for the Be Good Foundation, and the importance of supporting inclusive environments in sports.

— Alex's Quirky Time and Number Confusion

— All About Rebecca’s Private Idaho

— Creating Community and Lasting Connections

— Inclusivity and Diversity in Gravel Racing

— The Lollipop & Ride Challenges

— Get Involved in Gravel Racing!

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Adventure, Endurance, and Giving Back with The Queen of Pain: Rebecca Rusch

· Listen to Afternoon Snack: Changing the Narrative on Menopause and Fitness with Selene Yeager

· Able: Paralympian Meg Fisher takes on the LeadBoat Challenge

· Read A Gentleman in Moscow by Amor Towles

· I’m Glad My Mom Died by Jennette McCurdy

· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!

· Learn about Rebecca’s Private Idaho

· Learn about the Be Good Foundation

· Explore the Feisty Menopause Website

· Listen to The Girls Gone Gravel Podcast

· Listen to Afternoon Snack: The Realities of High Altitude Training + Leadville 100 Recap!

· Listen to Afternoon Snack: Everything You Need to Know About Gnarly Nutrition with Shannon O’Grady

· Listen to Afternoon Snack: Lessons from the Gorge: Seeing Brandi Carlile on Tour

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In this episode, Meredith and Alex discuss an unexpected and surprising experience Meredith faced with online bullying after a comment she made on Instagram about the CrossFit Games controversy was taken out of context. They talk about the toxic nature of certain online communities, the dangers and repercussions of misinformation online, and how these dynamics can impact mental health, as well as why it’s important to set boundaries with social media.

— Champagne Problems: TV Edition

— Movies & Reality TV

— The Perfect Wedding Outfit

— CrossFit Games and Athlete Advocacy

— WTF is Wrong with the Internet?

— Social Media & Mental Health

Resources Mentioned in This Episode:

· Watch Love is Blind UK

· Dune

· Love Lies Bleeding with Kristen Stewart

· Tactic Nutrition: Lynsey’s Wedding!

· Listen to Afternoon Snack: The Tragic Loss of Lazar Ðukić at the ‘24 CrossFit Games and a Call for Change

· Prosecutors Investigate Abuse of Olympic Boxing Champ Khelif

· Tactic Nutrition: What to do when you’re stuck in a rut

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Alex and Meredith discuss the topic of Time vs. Money, as well as the ability to find balance with health and fitness in your daily life. They touch on the value of a potential four-day work week, the ability to use your extra time to improve on a skill, even if you don’t currently have a lot of money to invest, and ultimately the idea of doing what makes you happy. They also have their second Lesbian Movie Review, where they will talk about the movies Carol and Tár starring Cate Blanchett (Spoilers ahead!).

— The Bear (NOT the TV show)

— Lesbian Movie Review!

— Time vs. Money

— Balancing Health, Fitness, and Time

— The Benefits of a Four-Day Work Week

— Investing Time to Gain Expertise

— Making Time for What Matters

Resources Mentioned in This Episode:

· Listen to the Revisionist History podcast

· Carol

· The Price of Salt by Patricia Highsmith

· Tár

· Listen to Afternoon Snack: What We’ve Been Up To: Our New Home, Gravel Rides, & Dealing With Regret and Comparison

· Listen to Afternoon Snack: Dr. Shante Cofield on How to Build Your Dream Life & Business

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In this episode, Alex and Meredith have author and ultra-endurance cyclist Meaghan Hackinen on the podcast. Meaghan shares her experience in the formidable Tour Divide race, an intense 4,300-kilometer ride from Banff, Alberta to the Mexico border, in which she won the 2024 women’s division. Meaghan shares her journey from bike commuting and roller derby to long-distance cycling, and discusses essential aspects of race preparation including managing sleep, nutrition, and the mental hurdles of extended events. She emphasizes community-building within the sport, highlights women's contributions to ultra cycling, and outlines her upcoming plans for the Arkansas High Country race. Meaghan's reflections encapsulate resilience, adaptability, and a zest for adventure.

— Cycling Adventures and Community Events

— Journey into Ultra Cycling

— Nutrition and Training for Ultra Cycling

— Indoor Training and Endurance Strategies

— Challenges and Adjustments During Races

— Mental and Physical Struggles on the Road

— Post-Race Recovery and Reflections

— The Intersection of Cycling and Creativity

— Future Plans and Women's Participation in Ultra Cycling

— Upcoming Races and Community Engagement

Resources Mentioned in This Episode:

· Follow Meaghan on Instagram @meaghanhackinen

· Check out Meaghan’s Website

· Shifting Gears: Coast to Coast on the Trans Am Bike Race by Meaghan Hackinen

· South Away: The Pacific Coast on Two Wheels by Meaghan Hackinen

· Cranbrook Gravel Grind

· Watch Ride the Divide

· Listen to Afternoon Snack: Adventure, Endurance, and Giving Back with The Queen of Pain: Rebecca Rusch

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In this episode, Alex and Meredith dive into the world of ultra-running with insights from professional athlete Addie Bracey, who shares her journey from road racing to trail and ultra-endurance events. Addie discusses her journey in endurance sports, including the psychological and nutritional demands of events like UTMB. They also discuss mindset, the value of real connection, the importance of creating more opportunities for women in sports, and dealing with comparison. Addie talks about her book, Mental Training for Ultrarunning, aimed at providing sports psychology resources for ultra runners, as well as her focus on the importance of establishing a community, in which she has created projects like OUTrun and the Sage Stone Adventure Lodge.

— Balancing Coaching and Competing

— Challenges of Aging in Endurance Sports

— The UTMB Experience

— Mental and Physical Challenges in Ultra Running

— DNFs and Bad Race Days

— The Reality of Running Goals

— Common Mistakes in Ultra Running

— Nutrition Insights for Runners

— Sodium in Endurance Sports

— Balancing Training and Off-Season

— Creating Community in Running

— Launching Sage Stone Adventure Lodge

Resources Mentioned in This Episode:

· Explore the Strive Mental Performance website

· Mental Training for Ultrarunning by Addie J. Bracey

· Follow @_out_run on Instagram

· Listen to Afternoon Snack: Adventure, Endurance, and Giving Back with The Queen of Pain: Rebecca Rusch

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Get an update on a few of Meredith and Alex’s favorite things! They share their top, unsponsored favorite brands with products ranging from workout gear and skis to espresso machines and non-alcoholic beer. They also discuss their exciting new partnership with Zwift and touch on the movies, music, and shows that they are currently loving!

— Brands Letting You Down

— Our Favorite Brands!

— Wearable Technology

— Top Running Shoe & Clothing Recommendations

— Ski Gear

— Biking Gear

— Our Favorite Supplements and Nutrition

— Indoor Cycling with Zwift

— Kitchen Essentials

— Entertainment: TV, Movies, and Music

Resources Mentioned in This Episode:

· Save 10% with code Tactic10 with Gnarly Nutrition

· Save 10% with TacticZwift10

· Downlite Pillows

· Athletic Brewing Co.

· iOTA Craft Non-Alcoholic Beer

· Fernie Brewing Co.

· Listen to Afternoon Snack: The Realities of High Altitude Training + Leadville 100 Recap!

· Garmin Forerunner 965

· Saucony Running Shoes: Endorphin Speed 4

· Nike Racing Shoe

· Lululemon Wunder Train High-Rise Short

· Volkl - Secret 102 Skis

· Yeti Cycles Bikes

· Listen to Afternoon Snack: Everything You Need to Know About Gnarly Nutrition with Shannon O’Grady

· TrainerRoad

· Moccamaster

· Monsters: The Lyle and Erik Menendez Story

· Practical Magic

· The Last Dinner Party

· Christine and the Queens - Tilted

· The Mel Robbins Podcast

· Two Dykes and A Mic

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In this episode, Alex and Meredith dive into the intricacies of morning routines, creativity, time management, and adaptability in daily life. They explore societal expectations and managing time effectively, especially for neurodivergent individuals, as well as the need for sustainable habits, emotional resilience, and practical strategies for maintaining flexibility in the face of life's uncertainties. They also highlight Dr. Alia Crum's research regarding reframing stress and aligning actions with priorities for long-term happiness and success.

— Morning Routines

— New Tattoo!

— Time Management & Creativity

— What Does Successful Mean?

— Delayed Gratification & Adaptability

— Challenges in Setting Boundaries

— Creating Structure in Your Daily Routine

Resources Mentioned in This Episode:

· Florence + The Machine - King Music Video

· Listen to Afternoon Snack: Dr. Shante Cofield on How to Build Your Dream Life & Business

· Listen to Afternoon Snack: Exploring the Value of Time vs. Money

· Rethinking Stress: The Role of Mindsets in Determining the Stress Response

· Save 10% with TacticZwift10

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In this episode, Alex and Meredith discuss the basics of nutrition, including the importance of calorie intake, macronutrients, food quality, nutrient timing, and the use of tracking apps. They address common misconceptions about tracking, the purpose behind it, its use as a planning tool rather than an assessment tool, and how you can transition off tracking while maintaining healthy habits. They also provide insight to their personalized coaching approach at Tactic Nutrition and their commitment to helping clients understand and meet their nutritional goals.

— Jumping Experiment: Meredith vs. Alex

— Nutrition Philosophy and Basics

— The Nutrition Hierarchy

— Calories and Macronutrients

— Food Quality and Nutrient Timing

— Tracking and Misconceptions

— Exploring Your Relationship with Food

— Using Tracking as a Planning Tool

— The Role of Coaching in Nutrition

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Beth Bacon on Menopause: The Struggle for Women’s Health

· Listen to Afternoon Snack: Changing the Narrative on Menopause and Fitness with Selene Yeager

· Lose It! - Weight Loss That Fits

· MyFitnessPal

· FatSecret App

· My Macros+

· Ate Food Journal + Photo Diary

· Follow along with TeamTACTIC on YouTube

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This episode Alex and Meredith talk about a documentary on Tegan and Sara, the acclaimed musicians and gay icons from Calgary, who experienced a harrowing case of identity theft and catfishing. They explore the impact of internet culture, the intense parasocial relationships between fans and celebrities, and navigating personal boundaries.

— Alex’s Haircut History

— Words of Affirmation

— Tegan & Sara Documentary

— Fan Entitlement and Boundaries

— The Concept of 'Stan' and Extreme Fandom

— The Impact of Social Media on Celebrity Access

— The Psychology of Internet Trolls

Resources Mentioned in This Episode:

· Fanatical: The Catfishing of Tegan and Sara

· Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One)

· Listen to Afternoon Snack: Valentines Day & Brandi Carlile’s Tropical Gay Getaway (Part Two)

· Watch Ted Lasso on Apple TV+

· Inside Out: A Memoir by Demi Moore

· Listen to The Daily: ‘The Interview’: Demi Moore Is Done With the Male Gaze

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This episode, catch up with Meredith and Alex on life and what they have in store for Tactic Functional Fitness! They talk about fighting with your spouse and how ridiculous the fights can be, as well as what they have learned from these past arguments. They discuss their 'Tight on Time Series' (TOTS) for busy individuals, and the benefits of using Zwift for virtual biking. They also provide information on this year’s Habits Challenge, including some new updates and when to expect it to go live!

— Arguments & What We’ve Learned

— Relationship Dynamics

— Fitness Program Updates

— The TOTS Program Explained

— Mental Engagement in Training

— Indoor Cycling vs. Outdoor Riding

— Upcoming Habits Challenge Details

— Fundraising and Community Engagement

— What’s Next?

Resources Mentioned in This Episode:

· Save 10% with TacticZwift10

· Listen to Afternoon Snack: WTF is Going on in Our Business?! (Tactic Functional Fitness: Alex and Meredith’s Version)

· Listen to Afternoon Snack: A Few of Our Favorite Things: Bikes, Gear, Movies & More!

· Check out tacticworksout.com to learn more about Tactic Functional Fitness Workouts!

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In this episode, Alex and Meredith discuss their recent trip to Raleigh, North Carolina, for their third in-person Tactic meet-up! They share some interesting experiences with their hotel room, including strange noises, accidental injuries, and bizarre dreams. They also discuss the recent U.S. presidential election: Meredith shares how she voted, what the outcome means, and Tactic’s support for the LGBTQ+ community during the upcoming administration. Additionally, they share their personal and political views, and stress the importance of taking a stand.

— Sickness and Resilience

— Raleigh Tactic Meet-Up Recap!

— Snake in the Bed?

— The US Election & Where We Stand

— Navigating Political Differences

— The Impact of Trump's Policies

— Community & Moving Forward

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Calgary Marathon + Second Run Club Meetup Recap!

· Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What’s Next!

· Meredith’s Post on Instagram: Voting for Kamala Harris

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In this episode, Alex and Meredith introduce their newest Tactic Nutrition coach, Jess Reimche! Jess shares her journey from discovering CrossFit in 2017 to overcoming disordered eating. Through a deep dive into her struggles with food obsession and the pressures of maintaining a fit image, Jess highlights the transformative impact of working with a supportive nutrition coach. As she transitions into a new chapter of life, balancing a busy career with the responsibilities of co-parenting, Jess reflects on embracing adaptability in her fitness regimen and fostering a healthier relationship with food. They also discuss finding balance, the importance of compassionate coaching, and the evolving definition of personal fitness and wellness.

TRIGGER WARNING: Disordered Eating

— Meet Jess!

— Disordered Eating & Diet Culture

— Rebuilding a Positive Relationship With Food

— Jess’ Approach to Nutrition Coaching

— Finding the Right Fit with Tactic

— Progress and Personal Growth

— What’s Next!

Resources Mentioned in This Episode:

· How to Compete Against the Person You Love on Instagram

· Almost Anorexic: Is My (or My Loved One's) Relationship with Food a Problem?

· Listen to Afternoon Snack: The Grandmother Hypothesis: A Conversation on Women’s Evolutionary Role

· Reproductive Conflict and the Evolution of Menopause in Killer Whales

· Work with Jess at Tactic Nutrition!

· Follow Jess on Instagram @jess_reimche

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In this episode, Alex and Meredith welcome professional triathlete, Rach McBride to the podcast. They discuss Rach’s recent Ironman race in Cozumel, their training and nutrition strategies, and the evolution of their athletic career, including their transition from sprint to Ironman distances. They also explore the issues of inclusivity within the sport, particularly for non-binary and transgender athletes, and Rach will share their personal reflections on identity and competing.

— Meet Rach!

— Ironman Cozumel Experience

— Challenges of Ironman Racing

— Training and Mindset Tips

— Balancing Life and Training

— Competing as a Non-Binary Athlete in Ironman

— Advocacy and Change in Sports

— Nutrition Strategies for Endurance Racing

Resources Mentioned in This Episode:

· Rach’s Ironman Cozumel Instagram Post

· Feisty Menopause

· Visit Rach’s Website here

· Follow Rach on Instagram @rachelmcb

· Precision Fuel & Hydration

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In this episode, Alex and Meredith dive into Alex's journey preparing for her upcoming `half Ironman, including training challenges and logistics. They also explore the complex topic of relationships with food, discussing how language, society, and personal history shape our perceptions and behaviors around eating. Additionally, they will share insights on how to adopt a more neutral and positive approach towards food, breaking down misconceptions and food rules.

— Live From the Podcast Couch!

— Alex’s Upcoming Ironman

— Swimming Techniques and Training

— Food Relationships and Diet Culture

— Exploring Food Rules and Rituals

— Body Neutrality and Food Choices

— Impact of Social Influences on Eating

— Addiction, Control, and Food

— Desensitization and Food Scarcity Mindset

— Favorite Food Experiences

Resources Mentioned in This Episode:

· Alex’s Half Ironman Results

· Agatha All Along

· Listen to Afternoon Snack: Embracing Ambitions Over Goals: Alex’s 10k Recap, Dealing with Setbacks & Heading to Ironman!

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This episode, join Alex and Meredith for their review of the Disney+ Series, Agatha All Along, and where they feel like the show ranks with it’s representation of queer relationships. (Spoilers ahead!) They share some of their favorite moments, areas they think could have been improved upon, as well as some of their top favorite TV shows and movies that have a high ranking on their “pussy meter.”

— Snowblower Struggles

— Lesbian Movie Review: Agatha All Along

— Our Top Lesbian Movies/TV Shows

— Is Carol a Christmas Movie?

Resources Mentioned in This Episode:

· Agatha All Along

· WandaVision

· The Sex Lives of College Girls

· Everything Everywhere All At Once

· Heartstopper

· White Lotus

· Emily The Criminal

· Parks and Recreation

────────────────────────────

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