The LoCoFit Show (Team LoCoFit)

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

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For more information about coaching, visit www.teamlocofit.com

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You might have seen a recent push for getting bloodwork and understanding your hormones in the fitness and coaching space. And, for good reason! Having consistent bloodwork is incredibly important for your health, performance, recovery and body composition goals. In this episode, Laurin and Karina cover when and why they recommend bloodwork for clients, what are the key markers to test and limitations of online coaches reading bloodwork.

The blood panel they discussed 

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Have a question you'd like answered on the podcast? Submit them here! Your responses are completely anonymous, so add as much detail as you'd like. 

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Have you ever set incredibly high expectations only to be disappointed by the outcome? Not only is this a well documented phenomenon, it's actually setting you up for failure. In this episode Laurin and Sam cover how to adjust your expectations and pivot when your circumstances change.

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Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

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In this episode, Laurin and Gillian dive into the latest, pervasive theme that intentional dieting “does not work,” and why this is a faulty concept. We know yo-yo dieting is a real thing, but by telling someone that a diet simply doesn’t work is creating a victim narrative for them to never be successful, or never change in the first place. This comes down to mindset and the foundational habits you build to support change.

To apply for coaching visit www.teamlocofit.com

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In this week’s episode of the Team LoCoFit round table, Laurin and Gillian fell down the Tik Tok rabbit hole and found some terrible diet advice to debunk. This should give you a good laugh! If you found some interesting (and bad) advice, send it our way and we can record a Part 2! :)

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Today on the Team LocoFit round table we discussed what's best to eat before early training sessions (we're talkin' 4-5am here), the best workouts for muscular hypertrophy, and the best training splits and how we can optimally structure them. 

We hope you enjoy and please feel free to reach out or comment below any questions you may have for us :)

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In today's installment of the Team LoCoFit round table, we discussed adding flexibility in the off season, the current theme of 'leaner equals better' and why that isn't always the case, and training while sick.

We hope you enjoy and please feel free to reach out or comment below any questions you may have for us :)

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On today's episode, Laurin and Rick answer the question: Can you save a relationship after an affair?

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

On today's round table, we discuss the strategies for the first 4-8 weeks post-show (part 1 of 2!), training burnout/how we approach deloads, and post-workout nutrition.

We hope you enjoy and please feel free to reach out or comment below any questions you may have for us :)

For more information about coaching, visit www.teamlocofit.com

Learn more about Body Blueprint! https://www.teamlocofit.com/body-blueprint/  

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

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The off season has it’s own challenges and can oftentimes be tougher than the diet itself. In this episode, Laurin and Gillian discuss the off season and what we like to look at as a means of assessing the off season. We cover calorie/intake goals, training and performance, “life wins,” the importance of mindset/relationship with food, and more.

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Have a question for us? Submit it through this link. Your questions are completely anonymous! 

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On today's episode, Laurin and Rick discuss the mind body connection and how our thoughts and feelings can impact our biological functioning. 

Apply for coaching at www.teamlocofit.com Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!)

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

In this week’s episode of the Team LoCoFit round table we talk about social media, it’s impact on how we view ourselves, and the stress of making comparisons because of it.

We hope you enjoy and please feel free to reach out or comment below any questions you may have for us :) Make sure to leave us a review on iTunes! (10 stars only)

For more information about coaching, visit www.teamlocofit.com

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This weeks episode Laurin touches on walking as a form of cardio. The benefits of adding daily walks, when walking does count as cardio and more!

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#TeamLoCoFit #RedefineHealthy #Onlinefitnesscoach 

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/e/1FAIpQLSfFB9ftBmawuB8qorbOfMQIKCyx2OU6AJyjLZgxx_3AIjvzvQ/viewform Join our Facebook group! https://www.facebook.com/groups/10546... Subscribe to our newsletter where we share weekly, exclusive content https://www.teamlocofit.com/subscribe/ Follow us on Instagram: @laurinconlin @ryanconleypsa @karinanoboa @sammyfitsleeves @danni_aguilar @teamlocofit #TeamLoCoFit #RedefineHealthy #Onlinefitnesscoach DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

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In this podcast Laurin and Rick cover the negative effects of screen time and social media. They discuss how apps, games and the like affect your dopamine system, how this creates addictive behaviors in all age groups and the severe implications this has especially on children and teens. They also talk through ways to set boundaries and skills to help you or your children function optimally in the digital world. 

To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com 

To apply for coaching visit www.teamlocofit.com

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

We hope you enjoy and make sure to leave us a review on iTunes! (10 stars only)

For more information about coaching, visit www.teamlocofit.com

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How many times have you said, “New year, new me!” It’s okay, we won’t judge you and actually commend setting big goals! But, are you setting yourself up for success or failure with your resolutions? In this podcast Laurin and Sam discuss the four main types of New Years resolution setters: Overachievers, Extremists, The Vague One, and The Dreamer. We cover what types of resolutions these clients typically set and how to make these goals more achievable, attainable, and realistic for this year. 

To apply for coaching visit www.teamlocofit.com

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This week Laurin is joined by Rick to discuss the role of cannabis and mental health. 

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/e/1FA...

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

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

We hope you enjoy and make sure to leave us some feedback and a review on iTunes! (10 stars only)

For more information about coaching, visit www.teamlocofit.com

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In this week’s episode of the Team LoCoFit round table, Laurin and Ryan discuss the influence of goals, seasons, life and work stressors, and recovery status on training frequency. They give examples of how physique and strength athletes should set up their week & give an overview of how athletes whose lifting compliments their sport should set up training.

We hope you enjoy and make sure to leave us a review on iTunes! (10 stars only)

For more information about coaching, visit www.teamlocofit.com

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Apply for coaching at www.teamlocofit.com

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/1BImR...

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

In this episode Laurin and Sam discuss how to get away from a fixed mindset and develop a growth mindset. The ability to approach stressors and challenges with a growth mindset is one of the most powerful indicators of success with our clients. Listen to this episode to hear more about the differences between the two and what you can do to develop your growth mindset! 

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On this weeks episode Laurin and Rick discuss the new viral show, Jeffrey Dahmer.

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

In this week’s episode of the Team LoCoFit round table, Laurin and Gillian talk hunger cues. They go over managing hunger cues while dieting and in the post dieting phases, normalizing your hunger cues once you’re removed from a diet, and why we find this work to be so important for our clients.

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This week Laurin interveiws Kasey Jo on how to begin working to change how you view yourself. 

For more information on The Subtle Art of Fat Loss: https://www.thesubtleartoffatloss.com

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!)

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In this week’s episode of the Team LoCoFit round table, Laurin and Rick Junge walk you through how to create self confidence. They dive into how we can best navigate physique competitions and self worth, as well as how we can create an identity that isn’t solely tied to placings.

We hope you enjoy and make sure to leave us a review on iTunes! (10 stars only)

For more information about coaching, visit www.teamlocofit.com

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The last podcast covered the reasons why you should compete and in this episode, Laurin and Sam dive into the dark side of competing. There are many amazing aspects to physique competitions but it also has its fair share of downsides; in particular as it relates to clients physical and mental health. Our goal is for everyone to understand the good and bad in the world of competing and be able to make an informed decision for themselves given that information. If you didn't listen to Part I of this podcast series, we highly suggest so you can hear the positives of competing, too!

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In this episode Laurin and Sam dive into Sam's background of cycle irregularity and HA and how she eventually got pregnant. Everyone's journey to hormone health is very unique but we discuss four main principles that are necessary for getting your cycle back and having healthy hormones, regardless of if you're looking to get pregnant or not. 

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

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On today's installment of the Team LoCoFit round table, we discuss gaining weight to facilitate muscle growth and the common issues we see lately as well as some important outside factors that can hinder your progress.

We hope you enjoy and please feel free to reach out or comment below any questions you may have for us :)

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Summer is here and that means food centric events are happening all the time. What's a food centric event? Any event that's well, food centric! Think parties, BBQ's, holidays and the like. In this episode Laurin and Sam cover how best to navigate these events based on your goals. They discuss being specific about your intentions for the event, why overcompensating and internalizing is making the situation much worse and setting yourself up for success with multiple events. 

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Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

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In today's episode Laurin and Rick cover a listener question from the view of a therapist. This question dealt with a complicated situation of divorce, raising children and what to do next as a couple. They touch on selfishness, asking the right questions and how to grow as a couple in response to this specific situation. 

To submit your own anonymous question for our team to answer on the podcast, follow this link. Please make these as detailed as possible! 

To contact Rick for mental health consulting, please email tampatherapygroupfl@gmail.com

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

Instagram: @joeklemczewski

Website https://www.thedietdoc.com/

We hope you enjoy and make sure to leave us a review on iTunes! (10 stars only)

For more information about coaching, visit www.teamlocofit.com

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On today's episode Laurin interveiws Josie Hamming on how she got started with Crossfit and her journey competing at the professional level.

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/e/1FA...

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

On today’s episode, Laurin and Sam answer a question sent in by a listener on cultivating your own authentic leadership style. We discuss some of the specifics for this question, including changing roles from employee to owner, but dive deep into general leadership strategies like creating the right team, developing decisiveness, how to deal with confrontation and being clear in your communication.

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Whether you’re looking for a coach, are a current client, or looking to be a coach, communication is essential throughout the coaching process in order to get the most out of it. Laurin and Gillian dive more into this topic by walking through initial expectations, what to expect from each other, and setting boundaries regarding social media, communication, and more!

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In this episode Laurin and Sam discuss how to have adherence through adversity. Life hits us hard sometimes, but adjusting your plan, expectations and goals is often necessary during those times. It's easy to throw all your progress and focus away when adversity hits, but they discuss why this might actually be more harmful than helpful and actual strategies they use with clients to work through hard times!

To apply for coaching visit www.teamlocofit.com

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This week Laurin is joined by Rick to discuss ending relationships and how to get over the hardship that accompanies them.

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!)

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

On this weeks episode Laurin is joined By Adam Ibrahim to discuss his new research regarding readiness and recovery when it comes to training for performance.

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) 

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 #TeamLoCoFit #RedefineHealthy #Onlinefitnesscoach

On today's episode, Laurin and Rick, our team mental health counselor, discuss impluse control and ways to manage it. 

Apply for coaching at www.teamlocofit.com Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/1BImRC65AWeb9C_TKi7dV6lJ9yyvEakTeBIgrSp_B6o8/viewform?edit_requested=true Join our Facebook group! https://www.facebook.com/groups/1054619585077141

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#TeamLoCoFit #RedefineHealthy #Onlinefitnesscoach 

DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

Join our Facebook group! https://www.facebook.com/groups/10546... Subscribe to our newsletter where we share weekly, exclusive content https://www.teamlocofit.com/subscribe/

Follow us on Instagram: @laurinconlin @ryanconleypsa @karinanoboa @sammyfitsleeves @danni_aguilar @teamlocofit

#TeamLoCoFit #RedefineHealthy #Onlinefitnesscoach DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

This week, Laurin and Gillian venture off into reddit and find some funny (and useless) tips and tricks for dieting. While the majority of us know that these quick fix diets and fads are not the way to go, others may not have that information yet, which is the main point of bringing up the questionable advice we find online! We throw in some more crazy diets too!

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In this episode, Laurin and Gillian talk all about “food comments” and how they can be so impactful to those on the receiving end. They discuss some of the most common comments they have come across, the reasons why this can be an ongoing issue/where it may come from, and even go through some of your own submissions and personal experiences! Let us know how you like this one!

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Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

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In this podcast episode, Laurin and Chanel dive into the unique challenges and needs of coaching women over 35. They explore a wide range of topics, from managing busy family life and career demands to navigating hormonal changes and evolving health concerns. The hosts emphasize the importance of a holistic approach that addresses both physical and emotional well-being.

Laurin and Chanel share personal experiences and insights from their coaching practice, highlighting strategies for helping women balance various aspects of their lives. They discuss the impact of menopause, perimenopause, and other age-related changes on fitness, nutrition, and mental health. The conversation also covers the importance of setting realistic goals, building a supportive community, and finding time for self-care amid hectic schedules.

Whether you're a coach, a woman over 35, or someone supporting women in this demographic, this episode offers practical advice and a sense of camaraderie. Tune in to gain inspiration and guidance for navigating the complexities of life and health as a woman over 35.

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

We hope you enjoy and make sure to leave us some feedback and a review on iTunes! (10 stars only)

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In this podcast Laurin and Sam cover the reasons why you should compete. They specifically cover physique sports, but this could be applied to training for any competitive sport. They touch on the aspects of being competitive, what that looks like (year round, not just for the competition prep), developing discipline and grit and of course, the fun aspects of show day! Part II to this podcast covers the darkside of competing and the reasons why you shouldn't compete. 

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On today's episode, Laurin interviews Austin Stout to discuss both the mental and physical signs for when an individual is ready to begin a contest prep.

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Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/e/1FAIpQLSfFB9ftBmawuB8qorbOfMQIKCyx2OU6AJyjLZgxx_3AIjvzvQ/viewform Join our Facebook group! https://www.facebook.com/groups/10546...

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On today's episode, Laurin is joined by Alan Aragon to discuss evidence based coaching, the research that he has done, and much more!

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

We hope you enjoy and make sure to leave us some feedback and a review on iTunes! (10 stars only)

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In this episode, Laurin interviews Dr. Gabrielle Lyon about why you should eat red meat. Dr. Lyon has been very vocal against the anti-meat narrative and details the science behind why this is detrimental on a population level. We discuss considerations for vegan and vegetarian clients as well as dispel the myths surrounding red meat and its effect on cholesterol, cancer and much more. 

Her website: https://drgabriellelyon.com/

Her instagram: https://www.instagram.com/drgabriellelyon/

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In today’s episode, Laurin and Rick continue the conversation on parenting strategies and common traps parents fall into. Whether it’s working through outbursts, or children’s emotional responses to anxiety, depression and attention deficit, or navigating your own struggles (as a parent), these are all common situations parents find themselves in.

Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com

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How do you make yourself a priority without feeling like you're failing others? On todays episode Laurin and Rick answer a situation that was sent in in regards to balancing life with a family, work and your own personal goals. They discuss externalizing happiness, loss of identity, how always putting others needs above your own actually hurts everyone in the long run and why it's important to create a set of values for your life.

Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com

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Hey y'all!

Today in our Team LocoFit round table we talked about being able to maintain a leaner physique through dieting and reverse dieting phases, having volume foods in your off season, and untracked meals and when to incorporate them post-diet!

We hope you enjoy and please feel free to reach out or comment below any questions you may have for us :) Also, leave us any topics you'd like to hear for future round table discussions!

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Come celebrate CEO of Team LoCoFit's 30th birthday with a game of truth or drink!

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In today's podcast, Laurin interviews Sam about her background, degrees and why she switched careers from a teacher to fitness professional. They touch how her Bachelors degree in Education allowed her to thrive as a fitness professional and coach, and helped her through her Masters in Nutrition and Exercise Science. Education, communication and understanding how clients process information is a crucial aspect for anyone interested in coaching, both online and in person. 

Have a question you'd like us to answer on the podcast? Drop it here! Your response is anonymous, so please feel free to share as much detail as possible to help us answer it on the show. 

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In this week’s episode of the RoundTable, Laurin and Gillian dive into Gill’s dieting history, which provides a good example of the ins and outs of body recomposition, how it works, and what variables need to be considered for each client/athlete.

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In this episode, Laurin interviews Bret Contreras about hip thrusts. Bret is affectionately known as the "glute guy" and was one of the first S&C experts and trainers to create a glute training niche. Laurin and Bret discuss one of the most popular glute building exercises, the hip thrust, in detail. From why you should hip thrust, common mistakes and misconceptions we see, variations and how to properly execute the movement. 

Follow Bret on Instagram @bretcontreras1 

Have a question for us? Submit it through this link. Your questions are completely anonymous! 

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In this episode, Laurin and Karina talk about the unicorn zone of balance. You know, that place where things are seemingly effortless where you can be flexible with food and training but still maintain a healthy physique and mindset? This was our first situational coaching question that was sent in and we're really excited to take more questions like this! 

We're still working on a name but for now if you're interested in leaving an anonymous question related to mental health, nutrition, training, relationships or coaching you can use this link!

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In this episode, Laurin and Sam discuss the life of being a neurotic, Type A personality. Kidding (maybe) but they cover their best organizational strategies from daily and weekly planning, keeping up with housework and meal prep and productivity at work. They share their thoughts on AM/PM routines and what tools have helped them the most. 

Have a question you'd like us to answer on the podcast? Drop it here! Your response is anonymous, so please feel free to share as much detail as possible to help us answer it on the show. 

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On today's episode, Laurin is joined by Dr. Eric Helms to discuss contest prep and dieting. While contest prep often entails tracking of macros, or following a meal plan, Eric has taken a different approach this season that does not involve following a "diet". 

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week.

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

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In this week’s episode of the Team LoCoFit round table, Laurin and Gillian talk about the power of one’s mindset. They dive into some interesting studies and go on to discuss how and why our mindset and perception can make such a huge impact on our health.

Reference:

Crum, Alia J., and Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science. 18; 2: 165-171.

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Welcome to the bEwB TuBe. In this episode, Laurin and Gillian talk all about breast augmentations. They dive into why they chose to get them, details of the consultation process and surgery, support and recovery post-op, expectations, and finish out with answering your questions!

If you're interested in sending in an anonymous question you can use this link!

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Join us as all the coaches from Team LoCoFit sit down to play some Valentine's Day related games, but with a slight fitness twist. We start with never have I ever then end with a rapid fire of smash or pass. We hope you enjoy this episode as much as we enjoyed filming it!

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In this week’s episode of the Team LoCoFit round table, Laurin and Blonde (Lauren) do CrossFit! Okay… kidding. They talk through differences between fueling for performance vs aesthetics, structuring pre- and post- workout meals, eating enough to recover, and the importance of hydration + electrolytes.

We hope you enjoy and make sure to leave us a review on iTunes! (10 stars only)

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Carbohydrate metabolism

To round out our series on macronutrient metabolism, Laurin and Karina discuss carbohydrate metabolism! They discuss the basic science behind carbs, some key buzz words like glycemic index and sugar, plus how they manipulate carbohydrates for physique and performance based clients.

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There's no avoiding change in life. We are all subject to minor and major life transitions, often when we're least expecting them. This last year alone has created a lot of life transitions between relationships, careers, family struggles, changes for children and school, and many more. In this podcast Laurin and Rick cover how to handle life transitions more effectively and build up your resiliency to adapt to change. 

To contact Rick for mental health consulting, please email tampatherapygroupfl@gmail.com

Books mentioned in the podcast:

Man's Search for Meaning

The Upside of Stress

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This week Laurin is joined by coach Karina to discuss goal setting in the new year. 

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

In this week’s episode of the Team LoCoFit round table we talk mini cuts! While they’re a great tool to utilize with clients, there are some important things to consider before you do so.

We hope you enjoy and please feel free to comment below any questions you may have for us :) Make sure to leave us a review on iTunes! (10 stars only)

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On this week's episode Laurin interviews Racquel on all things skin care. From the benefits of PRP for hair loss, sculptra, and fall skin care tips.

Check out Racquel's skin care line: https://racquelaesthetics.com

Have specific questions for us you'd like answered on the podcast? (Your questions are completely confidential!) Submit them here: https://docs.google.com/forms/d/e/1FAIpQLSfFB9ftBmawuB8qorbOfMQIKCyx2OU6AJyjLZgxx_3AIjvzvQ/viewform

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DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that we provide we may receive a small commission. Thank you for supporting our channel so we can continue to provide you with free content each week!

While aging is an inevitable process that we can't stop, we can certainly tailor our approach to clients who are in different phases of their lives. In this podcast, Laurin and Karina cover how aging affects muscle mass, metabolism changes and hormonal shifts that women experience as they age plus how they coach clients through these situations.

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On today's episode, Laurin and Sam go over training during pregnancy! When we recorded, Sam was 32 weeks pregnant and has some amazing insights between personal experience as well as courses and certifications she's taken on the subject. We cover the benefits of exercise during pregnancy, the changes your body goes through during pregnancy, specific training to incorporate and avoid as well as how to manage your expectations while being pregnant. 

Submit your questions and situations for us to answer on the podcast through this link. Your responses are completely confidential!

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Connecting breath and pelvic floor

Course

Hannah Bower on Diastasis Recti/Intra abdominal pressure

If you're interested in sending in an anonymous question you can use this link!

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In this week’s episode of the Team LoCoFit round table, Laurin and Victoria Felkar answered your questions about PCOS and fertility. They go over managing the side effects of high testosterone, competing with PCOS, do you need to be low carb to manage the symptoms and much more.

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Knowing how to start a fat loss phase can be confusing, but in this episode Laurin and Karina break down the best ways to approach the deficit. They discuss how to plan for diet and cardio changes and answer clients most frequently asked questions about this process!

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In today’s episode of the Team LoCoFit round table, we dive into full body training and what to consider as well as what you should know about greens powders. 

We hope you enjoy and please feel free to reach out or comment any additional questions you may have for us :) Leave us a review too!

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In this episode, Laurin and Karina discuss the differences between flexible and rigid restraint, and what that looks like for clients. We talk about the positive and negatives of restraint in general and discuss how to approach your goals with a flexible, instead of rigid, mindset. 

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