We have loved spending time with you these last 4 years. Thank you from the bottom of our hearts for your support, for your questions &amp; for sharing your stories with us with such honesty and vulnerability.--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

We have loved spending time with you these last 4 years. Thank you from the bottom of our hearts for your support, for your questions &amp; for sharing your stories with us with such honesty and vulnerability.--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

The Final Word

Wrapping up the last of questions from our listeners.  On this episode, we discuss how to handle body image during middle age and what it really takes to lose those last 5-10 pounds. --- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Wrapping up the last of questions from our listeners.  On this episode, we discuss how to handle body image during middle age and what it really takes to lose those last 5-10 pounds. --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

Listener Q & A: Is Losing the Last 5-10 Pounds Really Worth It?

Back again to answer more questions from the listeners. We cover:  If you injure one limb, should you continue to train the other side How to minimize fat gain when eating in a surplus to build muscle How to overcome strength decreases post illness What to do if you're too tired at the end of the day to workout--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Back again to answer more questions from the listeners. We cover: <ul> <li>If you injure one limb, should you continue to train the other side</li> <li>How to minimize fat gain when eating in a surplus to build muscle</li> <li>How to overcome strength decreases post illness</li> <li>What to do if you're too tired at the end of the day to workout</li></ul>--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

Lister Q & A: Workout Edition 

In our listener Q &amp; A today we discuss:  overeating while tracking or on a strict diet body dysmorphia  commenting on other people's weight loss--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

In our listener Q &amp; A today we discuss: <ul> <li>overeating while tracking or on a strict diet</li> <li>body dysmorphia </li> <li>commenting on other people's weight loss</li></ul>--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

125. Unintended Effects of Weight Loss

Today we dive into some new dialogue in the reverse dieting space. Spurred by an article and podcast from the researchers over at Stronger By Science, we talk about what the scientific literature suggests vs what anecdotal evidence implies. No one here is making and hard and sweeping statements, but we were intrigued and for the most part, agree with the conclusion. We would love to hear your thoughts! Article link: https://macrofactorapp.com/reverse-dieting/?ck_subscriber_id=691565640#h-is-there-ever-a-reason-to-try-reverse-dieting Podcast link: https://podcasts.apple.com/us/podcast/stretch-mediated-hypertrophy-and-reverse-dieting/id1463054544?i=1000579555350--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Today we dive into some new dialogue in the reverse dieting space. Spurred by an article and podcast from the researchers over at Stronger By Science, we talk about what the scientific literature suggests vs what anecdotal evidence implies. No one here is making and hard and sweeping statements, but we were intrigued and for the most part, agree with the conclusion. We would love to hear your thoughts! Article link: <a href="https://macrofactorapp.com/reverse-dieting/?ck_subscriber_id=691565640#h-is-there-ever-a-reason-to-try-reverse-dieting" rel="nofollow" target="_blank">https://macrofactorapp.com/reverse-dieting/?ck_subscriber_id=691565640#h-is-there-ever-a-reason-to-try-reverse-dieting</a> Podcast link: <a href="https://podcasts.apple.com/us/podcast/stretch-mediated-hypertrophy-and-reverse-dieting/id1463054544?i=1000579555350" rel="nofollow" target="_blank">https://podcasts.apple.com/us/podcast/stretch-mediated-hypertrophy-and-reverse-dieting/id1463054544?i=1000579555350</a>--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

124. Reverse Dieting: Hype vs. Evidence 

We cover a lot of ground on this episode, from Kim's Alaskan adventure to Katie's foraty into macro tracking again. Along the way we break down some options for macro tracking apps now that My Fitness Pal decided to put one of their standard features behind a paywall.--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

We cover a lot of ground on this episode, from Kim's Alaskan adventure to Katie's foraty into macro tracking again. Along the way we break down some options for macro tracking apps now that My Fitness Pal decided to put one of their standard features behind a paywall.--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

123. Macro Tracker Update

This week Marci and Katie talk about how things in the coaching space are often not as they appear. We recount personal stories and experiences on the subject and challenge listeners to take a closer look at the content they are consuming! --- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

This week Marci and Katie talk about how things in the coaching space are often not as they appear. We recount personal stories and experiences on the subject and challenge listeners to take a closer look at the content they are consuming! --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

122. Don't Believe Everything You See

Inspired by a listener question sent to Kim, we talk about what NOT to do when it comes to optimizing your goals, whether they are for weightloss, maintenance or overall health. As usual we get a little fired up about the things that get a lot of 'air time' on social media, but *don't* move the needle.--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Inspired by a listener question sent to Kim, we talk about what NOT to do when it comes to optimizing your goals, whether they are for weightloss, maintenance or overall health. As usual we get a little fired up about the things that get a lot of 'air time' on social media, but *don't* move the needle.--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

121. Big Rocks vs. The Pebbles: What *Really* Matters

As the lazy, hazy days of summer wind down an opportunity presents itself to be intentional about aligning your life with your values as you step into this next part of the year. Let's talk about it!--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

As the lazy, hazy days of summer wind down an opportunity presents itself to be intentional about aligning your life with your values as you step into this next part of the year. Let's talk about it!--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

120. Summer To Structure

We're talking stress today:  Managing it It's impact on your health and fitness How your fitness and nutrition can both positively and negatively impact it--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

We're talking stress today: <ul> <li>Managing it</li> <li>It's impact on your health and fitness</li> <li>How your fitness and nutrition can both positively and negatively impact it</li></ul>--- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

119. Stressed Out!

Three women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness.If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong &amp; belong. To feel loved, seen &amp; heard. To not feel alone.We laugh, we cry, and we share our deepest insecurities &amp; secrets with you. We want to help you break free of the struggles of body image &amp; food.Kim Schlag @kimschlagfitnessMarci Nevin @marcinevinKatie Crokus @katiecrokus#DecadesofStrength

As a 53 year old fitness professional , this is straight up real talk! I so appreciate all these amazing women coming together to make this happen!

Awesome

Thank you ladies for all your advice! I appreciate how real you are. No fad diets or promises to have a supermodel body in 6 weeks - just real advice on calorie deficit, protein, and strength training. I really appreciate your encouragement and practical advice on ditching the all or nothing mindset to overcome restricting then bingeing. When I listen I feel like I’m sitting around with girlfriends (but ones that know what their talking about re: fitness). 😊Thanks!

Soooo glad to have found you!

Three women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness. If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong &amp; belong. To feel loved, seen &amp; heard. To not feel alone. We laugh, we cry, and we share our deepest insecurities &amp; secrets with you. We want to help you break free of the struggles of body image &amp; food. Kim Schlag @kimschlagfitness Marci Nevin @marcinevin Katie Crokus @katiecrokus #DecadesofStrength

Decades of Strength

We’re taking a deep dive into a hot topic today.If you’re ready to get real about your relationship with alcohol and it’s impact on your ability to reach your fitness goals,this episode is for you.⠀We share both our own (raw &amp; intimate) personal experiences as well as our experiences coaching clients in managing alcohol while losing weight.⠀What is alcohol’s role in your life?Do you use it as a reward after a hard week? “Ahh, I deserve this glass of wine.”Do you use it as an emotional crutch?Maybe you feel anxious in social situations?Is your social scene/friendship group based heavily on drinking-centric plans?⠀We address these dicey topics and provide specific strategies you can use to navigate weight loss and alcohol. Like practically everything else with weight loss, it’s rarely just about the food (or in this case, the drinks.)⠀Join us for a frank discussion (as well as a few good laughs as per usual 🤪)⠀🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Follow Sam: @saltylifts⠀Follow Marci: @marcinevin⠀Follow Sarah: @sarahdufflifestyleandfitness⠀Follow Kim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

We’re taking a deep dive into a hot topic today. If you’re ready to get real about your relationship with alcohol and it’s impact on your ability to reach your fitness goals,this episode is for you. ⠀ We share both our own (raw &amp; intimate) personal experiences as well as our experiences coaching clients in managing alcohol while losing weight. ⠀ What is alcohol’s role in your life? Do you use it as a reward after a hard week? “Ahh, I deserve this glass of wine.” Do you use it as an emotional crutch? Maybe you feel anxious in social situations? Is your social scene/friendship group based heavily on drinking-centric plans? ⠀ We address these dicey topics and provide specific strategies you can use to navigate weight loss and alcohol. Like practically everything else with weight loss, it’s rarely just about the food (or in this case, the drinks.) ⠀ Join us for a frank discussion (as well as a few good laughs as per usual 🤪) ⠀ 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts ⠀ Follow Marci: @marcinevin ⠀ Follow Sarah: @sarahdufflifestyleandfitness ⠀ Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

10. The 6 Ways Alcohol Affects Your Fat Loss

The real trick to building healthier eating habits is to set up your environment so that it doesn’t require much thought &amp; doesn’t have you feeling tempted by your favorite trigger foods.⁣Keep healthier foods in plain sight. Store protein/veggies at eye level in the refrigerator. Keep fresh food out on the kitchen counter.⁣⁣⁣⁣If it’s in your house, eventually you will eat it. If you keep higher cal foods in the house, at least keep them out of sight. Store them in smaller, opaque containers or in a part of the house you don’t access often.⁣⁣They might not seem as obvious, but here are a few other environmental pieces that can affect your ability to achieve your weight loss/fitness goals:👉 Curate your social media feed with intention. Follow people who uplift &amp; help you, not those who make you feel like you can’t measure up (whether that’s their intention or not.)👉 Surround yourself with supportive people. Ever heard the saying “you’re the sum total of the 5 people you spend the most time with?” Not sure that’s evidence based, but anecdotally speaking we’ve seen the power of the attitude &amp; aspirations of our immediate circles to influence us (both positively &amp; negatively.) Side note: your circle doesn’t have to just include those in your immediate vicinity anymore with the power of social media:)👉 Ask for what you need &amp; set firm boundaries. You have way more power than you might have yet tapped into to shape your environment. It comes down to you being clear on your boundaries &amp; needs (both with yourself &amp; others.)👉 Keep your spaces clean &amp; organized. An uncluttered environment can go a long way towards giving you the mental bandwidth to make decisions that will serve you.If you haven’t already, please rate &amp; leave a review. Be sure to subscribe in iTunes so you never miss an episode.We love &amp; appreciate you! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Follow Sam: @saltyliftsFollow Marci: @marcinevinFollow Sarah: @sarahdufflifestyleandfitnessFollow Kim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

The real trick to building healthier eating habits is to set up your environment so that it doesn’t require much thought &amp; doesn’t have you feeling tempted by your favorite trigger foods.⁣ Keep healthier foods in plain sight. Store protein/veggies at eye level in the refrigerator. Keep fresh food out on the kitchen counter.⁣⁣ ⁣⁣ If it’s in your house, eventually you will eat it. If you keep higher cal foods in the house, at least keep them out of sight. Store them in smaller, opaque containers or in a part of the house you don’t access often.⁣⁣ They might not seem as obvious, but here are a few other environmental pieces that can affect your ability to achieve your weight loss/fitness goals: 👉 Curate your social media feed with intention. Follow people who uplift &amp; help you, not those who make you feel like you can’t measure up (whether that’s their intention or not.) 👉 Surround yourself with supportive people. Ever heard the saying “you’re the sum total of the 5 people you spend the most time with?” Not sure that’s evidence based, but anecdotally speaking we’ve seen the power of the attitude &amp; aspirations of our immediate circles to influence us (both positively &amp; negatively.) Side note: your circle doesn’t have to just include those in your immediate vicinity anymore with the power of social media:) 👉 Ask for what you need &amp; set firm boundaries. You have way more power than you might have yet tapped into to shape your environment. It comes down to you being clear on your boundaries &amp; needs (both with yourself &amp; others.) 👉 Keep your spaces clean &amp; organized. An uncluttered environment can go a long way towards giving you the mental bandwidth to make decisions that will serve you. If you haven’t already, please rate &amp; leave a review. Be sure to subscribe in iTunes so you never miss an episode. We love &amp; appreciate you! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

20. LACKING WILLPOWER? HERE’S HOW TO SET UP YOUR ENVIRONMENT FOR SUCCESS!

Are your weekends your weak-end? Do you find yourself being so restrictive with your diet during the week, but come Friday night, all bets are off? Does it ever feel like you’re using the weekends to escape from a life that stresses you out or has you feeling unfulfilled?Do you have a hard time creating boundaries for yourself around the weekends, or do you find yourself following the crowd to fit in with what everyone else is doing?We’ve found that the majority of our clients are in complete denial about just how much the weekends can impact their progress. Even if it they are killing it in the gym and nailing their nutrition during the week. While a few days of overindulging might not seem like it would make much of a difference, your weekend behavior can be one of the greatest forms of self sabotage. If you’re ready to get a handle on your weekends once and for all, you won’t want to miss this week’s episode.In this episode, we share:Our own experiences with the weekend eating and drinking. Both in what we used to do that kept us stuck and how we navigate them now.Why your weekend behavior can absolutely hold you back from reaching your weight loss goals. How to re-write your own weekend story so that you can enjoy yourself without ruining all of the progress you made during the week. If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode.Follow Sam: @saltyliftsFollow Marci: @marcinevinFollow Sarah: @sarahdufflifestyleandfitnessFollow Kim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Are your weekends your weak-end? Do you find yourself being so restrictive with your diet during the week, but come Friday night, all bets are off? Does it ever feel like you’re using the weekends to escape from a life that stresses you out or has you feeling unfulfilled? Do you have a hard time creating boundaries for yourself around the weekends, or do you find yourself following the crowd to fit in with what everyone else is doing? We’ve found that the majority of our clients are in complete denial about just how much the weekends can impact their progress. Even if it they are killing it in the gym and nailing their nutrition during the week. While a few days of overindulging might not seem like it would make much of a difference, your weekend behavior can be one of the greatest forms of self sabotage. If you’re ready to get a handle on your weekends once and for all, you won’t want to miss this week’s episode. In this episode, we share: Our own experiences with the weekend eating and drinking. Both in what we used to do that kept us stuck and how we navigate them now. Why your weekend behavior can absolutely hold you back from reaching your weight loss goals. How to re-write your own weekend story so that you can enjoy yourself without ruining all of the progress you made during the week. If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode. Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

3. PUT THE DONUT DOWN! How to manage weekend eating & drinking

Things we want but can’t have:⠀👉Teenagers who never eye roll &amp; huff out of the room.👉Zero calorie cookies.👉An exact starting number of calories to eat for weight loss.⠀It’s all plug and play my friend. You find the number (more a range of numbers) that works through trial. The formula I’ve given here will get you a good starting point for that trial. Relax if it’s a little different than another formula you’ve seen. Remind yourself it’s all just a good estimate.⠀Take the number you figure here and use it consistently for 4 weeks. By that I mean hit your target daily including weekends for that period of time, preferably while weighing your food as often as possible and accounting for licks, bites, tastes and sips.⠀As you do this weigh yourself daily and keep track of those data points. After 4 weeks look at the trend in your weight. Is it down? Don’t worry about daily fluctuations. Those are 100% normal and expected. Look at the overall trend. A good average rate of progress is half a pound to two pounds per week. So after a month, have you lost 2 pounds? If so you’re on the right track. If not, adjust your numbers down slightly and go again.⠀Remember that the scale is only one measure of progress. Use progress pictures, circumference measurements and fit of clothes in combo with your weight to evaluate your progress.⠀One note about choosing your goal weight. It doesn’t *have* to be your ultimate goal weight if you have a lot to lose. So if you’re 250 pounds and want to get to 150, you might not want to choose 150 as your goal weight (but you could.) You could choose an intermediary goal, say 200 or 210 pounds.⠀So let's wrap up with just a reminder that’s all plug &amp; play and you can’t mess this up if you keep going! Don’t you quit.--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Things we want but can’t have: ⠀ 👉Teenagers who never eye roll &amp; huff out of the room. 👉Zero calorie cookies. 👉An exact starting number of calories to eat for weight loss. ⠀ It’s all plug and play my friend. You find the number (more a range of numbers) that works through trial. The formula I’ve given here will get you a good starting point for that trial. Relax if it’s a little different than another formula you’ve seen. Remind yourself it’s all just a good estimate. ⠀ Take the number you figure here and use it consistently for 4 weeks. By that I mean hit your target daily including weekends for that period of time, preferably while weighing your food as often as possible and accounting for licks, bites, tastes and sips. ⠀ As you do this weigh yourself daily and keep track of those data points. After 4 weeks look at the trend in your weight. Is it down? Don’t worry about daily fluctuations. Those are 100% normal and expected. Look at the overall trend. A good average rate of progress is half a pound to two pounds per week. So after a month, have you lost 2 pounds? If so you’re on the right track. If not, adjust your numbers down slightly and go again. ⠀ Remember that the scale is only one measure of progress. Use progress pictures, circumference measurements and fit of clothes in combo with your weight to evaluate your progress. ⠀ One note about choosing your goal weight. It doesn’t *have* to be your ultimate goal weight if you have a lot to lose. So if you’re 250 pounds and want to get to 150, you might not want to choose 150 as your goal weight (but you could.) You could choose an intermediary goal, say 200 or 210 pounds. ⠀ So let's wrap up with just a reminder that’s all plug &amp; play and you can’t mess this up if you keep going! Don’t you quit. --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

18. CALCULATING YOUR CALORIE DEFICIT

𝐅𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬? Wishing you were seeing results faster than they are?⁣⁣If so, it might be time to get honest about your consistency. ⁣⁣It’s common to blame the program, when in reality, it’s most often yourself you need to point the finger at. ⁣⁣So before you hop on the next latest fad or choose to give up all together, ⁣try first being 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.⁣⁣⁣Achieving a goal is the result of executing the necessary habits day after day after day. Boring? Yes. Effective? Absolutely.⁣⁣⁣⁣⁣𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐟𝐥𝐞𝐞𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐜𝐚𝐧’𝐭 𝐛𝐞 𝐫𝐞𝐥𝐢𝐞𝐝 𝐮𝐩𝐨𝐧. Instead of relying on it, create discipline by building good habits and taking action when you don’t feel like it.⁣⁣⁣⁣⁣Overhauling your entire lifestyle is overwhelming and you’re more likely to give up all together because it feels so hard. Pick one habit to change and work on that until it feels easy.⁣⁣⁣⁣⁣Find a diet and exercise program you enjoy. ⁣If what you’re doing makes you miserable, you won’t stick to it for long.  Love carbs? Probably don’t want to try keto. Hate running? Training for a half marathon isn't gonna last long.⁣⁣⁣⁣⁣𝐅𝐚𝐢𝐥𝐢𝐧𝐠 𝐭𝐨 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐭𝐨 𝐟𝐚𝐢𝐥. Schedule your workouts and pack your gym bag the night before. Do some meal prep a few days a week so you always have healthy meals ready to go.⁣⁣⁣⁣⁣𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐛𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲 𝐨𝐟 𝐠𝐨𝐨𝐝. If you stay on track 80-90% of the time, you can be less than perfect 10-20% of the time and still make progress.⁣⁣⁣⁣𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐬𝐥𝐢𝐩 𝐮𝐩? 𝐅𝐨𝐫𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐫𝐢𝐠𝐡𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤.⁣⁣⁣⁣⁣Celebrate every win. Those positive feelings will keep the momentum going.⁣⁣⁣⁣⁣Think back on why you started this journey and remember how good it will feel once you've accomplished your goal and are finally the person you want to be!⁣⁣⁣⁣⁣⁣Tune in to the full episode for more ways you can increase your consistency.⁣⁣If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!⁣⠀⁣We love &amp; appreciate you! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⁣⠀⁣Follow Sam: @saltylifts⁣Follow Marci: @marcinevin⁣Follow Sarah: @sarahdufflifestyleandfitness⁣Follow Kim: @kimschlagfitness⁣⁣#stayontrack #howtostaymotivated #consistency #worryfree #WorryLessLiveMore #worryless #havefaith #faithoverfear #controlfreak #controlwhatyoucan #perspectiveiseverything #mindsetshift #fatlosstips #weightlosssupport #howtoloseweight #howtolosefat #howtogetfit #healthyhappylife #losingweightfeelinggreat #overwhelmed #stressrelief #stressfree #stressmanagment #mindsetshift #fitnessmindset #healthymindhealthybody #healthymindset--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

𝐅𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐞𝐝 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐥𝐚𝐜𝐤 𝐨𝐟 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬? Wishing you were seeing results faster than they are?⁣ ⁣ If so, it might be time to get honest about your consistency. ⁣ ⁣ It’s common to blame the program, when in reality, it’s most often yourself you need to point the finger at. ⁣ ⁣ So before you hop on the next latest fad or choose to give up all together, ⁣try first being 𝐦𝐨𝐫𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭.⁣ ⁣⁣ Achieving a goal is the result of executing the necessary habits day after day after day. Boring? Yes. Effective? Absolutely.⁣⁣⁣ ⁣⁣ 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐢𝐬 𝐟𝐥𝐞𝐞𝐭𝐢𝐧𝐠 𝐚𝐧𝐝 𝐜𝐚𝐧’𝐭 𝐛𝐞 𝐫𝐞𝐥𝐢𝐞𝐝 𝐮𝐩𝐨𝐧. Instead of relying on it, create discipline by building good habits and taking action when you don’t feel like it.⁣⁣⁣ ⁣⁣ Overhauling your entire lifestyle is overwhelming and you’re more likely to give up all together because it feels so hard. Pick one habit to change and work on that until it feels easy.⁣⁣⁣ ⁣⁣ Find a diet and exercise program you enjoy. ⁣If what you’re doing makes you miserable, you won’t stick to it for long.  Love carbs? Probably don’t want to try keto. Hate running? Training for a half marathon isn't gonna last long.⁣⁣⁣ ⁣⁣ 𝐅𝐚𝐢𝐥𝐢𝐧𝐠 𝐭𝐨 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠 𝐭𝐨 𝐟𝐚𝐢𝐥. Schedule your workouts and pack your gym bag the night before. Do some meal prep a few days a week so you always have healthy meals ready to go.⁣⁣⁣ ⁣⁣ 𝐃𝐨𝐧’𝐭 𝐥𝐞𝐭 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐛𝐞 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲 𝐨𝐟 𝐠𝐨𝐨𝐝. If you stay on track 80-90% of the time, you can be less than perfect 10-20% of the time and still make progress.⁣⁣ ⁣⁣ 𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐝𝐨 𝐬𝐥𝐢𝐩 𝐮𝐩? 𝐅𝐨𝐫𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐫𝐢𝐠𝐡𝐭 𝐛𝐚𝐜𝐤 𝐨𝐧 𝐭𝐫𝐚𝐜𝐤.⁣⁣⁣ ⁣⁣ Celebrate every win. Those positive feelings will keep the momentum going.⁣⁣⁣ ⁣⁣ Think back on why you started this journey and remember how good it will feel once you've accomplished your goal and are finally the person you want to be!⁣ ⁣⁣⁣ ⁣⁣Tune in to the full episode for more ways you can increase your consistency.⁣ ⁣ If you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!⁣ ⠀⁣ We love &amp; appreciate you! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⁣ ⠀⁣ Follow Sam: @saltylifts⁣ Follow Marci: @marcinevin⁣ Follow Sarah: @sarahdufflifestyleandfitness⁣ Follow Kim: @kimschlagfitness⁣ ⁣ #stayontrack #howtostaymotivated #consistency #worryfree #WorryLessLiveMore #worryless #havefaith #faithoverfear #controlfreak #controlwhatyoucan #perspectiveiseverything #mindsetshift #fatlosstips #weightlosssupport #howtoloseweight #howtolosefat #howtogetfit #healthyhappylife #losingweightfeelinggreat #overwhelmed #stressrelief #stressfree #stressmanagment #mindsetshift #fitnessmindset #healthymindhealthybody #healthymindset --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

16. HOW TO STAY CONSISTENT FOR GOOD!

Growing up, did your parents or caregivers force any food rules upon you?Maybe you had to finish everything on your plate before you could leave the table.Or perhaps you couldn’t have dessert until you finish all of your dinner. Do any of those sound familiar? And if so, do you find yourself continuing to cling to these rules, even if they may no longer be serving you?In this week’s episode we talk all about common food rules and how they can lead to some unhealthy behaviors that either keep you feeling restricted or hold you back from making progress towards your goals. But wait, there’s good news! You are the adult now. Which means you get to re-write your food rules story and create ones for yourself that give you the freedom to make the choices that will best serve your body and soul. Food Rules: FInish your plateNo dessert if you don’t eat your vegetablesNo soda or sugary treatsNo snacking in between mealsMake sure you snack in between meals so you don’t get hungryAsk before eating anythingSeconds aren’t allowed If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode.Follow Sam: @saltyliftsFollow Marci: @marcinevinFollow Sarah: @sarahdufflifestyleandfitnessFollow Kim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Growing up, did your parents or caregivers force any food rules upon you? Maybe you had to finish everything on your plate before you could leave the table. Or perhaps you couldn’t have dessert until you finish all of your dinner. Do any of those sound familiar? And if so, do you find yourself continuing to cling to these rules, even if they may no longer be serving you? In this week’s episode we talk all about common food rules and how they can lead to some unhealthy behaviors that either keep you feeling restricted or hold you back from making progress towards your goals. But wait, there’s good news! You are the adult now. Which means you get to re-write your food rules story and create ones for yourself that give you the freedom to make the choices that will best serve your body and soul. Food Rules: FInish your plate No dessert if you don’t eat your vegetables No soda or sugary treats No snacking in between meals Make sure you snack in between meals so you don’t get hungry Ask before eating anything Seconds aren’t allowed If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode. Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

4. Are Your Childhood Food Habits Ruining Your Fat Loss?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“What Should I Look for in a Coach?” Want your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “What Should I Look for in a Coach?” Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

25. TUESDAY Q&A: What Should I Look for in a Coach?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“Do You Need to Track Protein” asked by: JennyWant your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “Do You Need to Track Protein” asked by: Jenny Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

11. TUESDAY Q&A: Do You Need to Track Protein

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“Can You Lose Fat and Gain Strength Simultaneously” asked by: Shiny PennyWant your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “Can You Lose Fat and Gain Strength Simultaneously” asked by: Shiny Penny Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

9. TUESDAY Q&A: Can You Lose Fat and Gain Strength Simultaneously

Let’s not sugar coat it. Change is hard. Whether it’s other people in your life trying to sabotage your efforts, or the voice inside your own head doing the same. We all have stories that we have created in our mind as to why we can’t move forward in our life. And the more we choose to believe them, the harder it will be to create the lasting change we desire. In this episode, we talk all about the struggles we had to overcome as we created the new version of ourselves. And we give you the tools for how to do the same. You’ll walk away with the confidence to know that you have the ability to rewrite your story at any time. And once you do, you will be powerful beyond measure and on the road to change your life for the better, once and for all. If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode.Follow Sam: @saltyliftsFollow Marci: @marcinevinFollow Sarah: @sarahdufflifestyleandfitnessFollow Kim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Let’s not sugar coat it. Change is hard. Whether it’s other people in your life trying to sabotage your efforts, or the voice inside your own head doing the same. We all have stories that we have created in our mind as to why we can’t move forward in our life. And the more we choose to believe them, the harder it will be to create the lasting change we desire. In this episode, we talk all about the struggles we had to overcome as we created the new version of ourselves. And we give you the tools for how to do the same. You’ll walk away with the confidence to know that you have the ability to rewrite your story at any time. And once you do, you will be powerful beyond measure and on the road to change your life for the better, once and for all. If you haven’t already, please go ahead and rate and leave a review. And if you haven’t already, subscribe in iTunes so you never miss an episode. Follow Sam: @saltylifts Follow Marci: @marcinevin Follow Sarah: @sarahdufflifestyleandfitness Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

5. How to Manage the Challenges of Change

There’s nothing better than that sense of pride you feel when your head hits the pillow at night and you know you showed up for yourself throughout the day.⁣⁣⁣⁣That despite the stress of life, you kept the promises you made to yourself and executed on what you needed to accomplish to move you closer to your goals.⁣⁣⁣⁣We know that's possible for you. And the easiest way to do so is by taking control of your morning from the minute you open your eyes.⁣⁣⁣⁣What you do first thing sets the tone for the rest of your day. If you start your morning from a calm, grounded place, having already achieved some small wins, you're more likely to make the choices that best serve you as the day goes on.⁣⁣⁣⁣But if you’re hitting snooze multiple times, taking care of others before yourself, and rushing to get ready so you can get out of the door on time, you'll likely feel like a frazzled mess the rest of the day.⁣⁣And nothing good happens from that place.⁣⁣⁣⁣Tune into this weeks episode for tips and tricks to make your morning routine easy, quick and life changing!⠀⁣We love &amp; appreciate you! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⁣⠀⁣Follow Sam: @saltylifts⁣Follow Marci: @marcinevin⁣Follow Sarah: @sarahdufflifestyleandfitness⁣Follow Kim: @kimschlagfitness --- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

There’s nothing better than that sense of pride you feel when your head hits the pillow at night and you know you showed up for yourself throughout the day.⁣⁣ ⁣⁣ That despite the stress of life, you kept the promises you made to yourself and executed on what you needed to accomplish to move you closer to your goals.⁣⁣ ⁣⁣ We know that's possible for you. And the easiest way to do so is by taking control of your morning from the minute you open your eyes.⁣⁣ ⁣⁣ What you do first thing sets the tone for the rest of your day. If you start your morning from a calm, grounded place, having already achieved some small wins, you're more likely to make the choices that best serve you as the day goes on.⁣⁣ ⁣⁣ But if you’re hitting snooze multiple times, taking care of others before yourself, and rushing to get ready so you can get out of the door on time, you'll likely feel like a frazzled mess the rest of the day.⁣ ⁣ And nothing good happens from that place.⁣⁣ ⁣⁣ Tune into this weeks episode for tips and tricks to make your morning routine easy, quick and life changing! ⠀⁣ We love &amp; appreciate you! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⁣ ⠀⁣ Follow Sam: @saltylifts⁣ Follow Marci: @marcinevin⁣ Follow Sarah: @sarahdufflifestyleandfitness⁣ Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

26. MAKING YOUR MORNING ROUTINE WORK FOR YOU!

Self sabotage is the silent killer of your goals.⁣⁣⁣⁣And it’s sneaky in the sense you often don’t realize you’re doing it.⁣⁣⁣⁣Tune into this weeks episode to learn why you sabotage and how to stop!--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Self sabotage is the silent killer of your goals.⁣⁣ ⁣⁣ And it’s sneaky in the sense you often don’t realize you’re doing it.⁣⁣ ⁣⁣ Tune into this weeks episode to learn why you sabotage and how to stop! --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

22. HOW TO STOP YOUR SABOTAGING

Do you think YOUR true happiness can be found by making changes to your body, having the latest beauty treatment or using makeup which promises to change your life by making you “flawless” and “perfect”? From our personal experience and from working with 1000’s of women between us, we know that some of you believe it will.“If only I could lose this 10lbs then I would be happy”“When I have perfect skin that’s when I’ll be happy”“If I could grow my butt that's when life will be happy ”These things bring a temporary elated happy feeling, they give you a confidence boost, they make you feel nice but the reality is they are only a sticking plaster.If you are not at peace in your mind about who you are, if you aren’t living a life that fulfils you or you don’t love and respect who you are inside and out, then no amount of hair dye, facial treatments, lip gloss or surgery will change that.At the end of the day you can do whatever you want to YOUR body, seriously it’s no one else’s biz.But you have to manage your expectations of how the outcome will truly impact your life.  Being aware that your whole life will not transform into this happy magical place just because you lose weight and have perfect skin.Yes, they can make you feel good along the away but they cannot change the relationship you have with yourself inside your mind and that's where the real happy lives.In this episode we have an open conversation about;👉🏻Our own beauty enhancements from the tame to the slightly more extreme! 👉🏻Our struggles with the pressure to be perfect and harsh self judgement.👉🏻The ageing process and whether you should just embrace it or fight it to the death!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Follow Sam: @saltylifts⠀Follow Marci: @marcinevin⠀Follow Sarah: @sarahdufflifestyleandfitness⠀Follow Kim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

Do you think YOUR true happiness can be found by making changes to your body, having the latest beauty treatment or using makeup which promises to change your life by making you “flawless” and “perfect”? From our personal experience and from working with 1000’s of women between us, we know that some of you believe it will. “If only I could lose this 10lbs then I would be happy” “When I have perfect skin that’s when I’ll be happy” “If I could grow my butt that's when life will be happy ” These things bring a temporary elated happy feeling, they give you a confidence boost, they make you feel nice but the reality is they are only a sticking plaster. If you are not at peace in your mind about who you are, if you aren’t living a life that fulfils you or you don’t love and respect who you are inside and out, then no amount of hair dye, facial treatments, lip gloss or surgery will change that. At the end of the day you can do whatever you want to YOUR body, seriously it’s no one else’s biz. But you have to manage your expectations of how the outcome will truly impact your life.   Being aware that your whole life will not transform into this happy magical place just because you lose weight and have perfect skin. Yes, they can make you feel good along the away but they cannot change the relationship you have with yourself inside your mind and that's where the real happy lives. In this episode we have an open conversation about; 👉🏻Our own beauty enhancements from the tame to the slightly more extreme! 👉🏻Our struggles with the pressure to be perfect and harsh self judgement. 👉🏻The ageing process and whether you should just embrace it or fight it to the death! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Follow Sam: @saltylifts ⠀ Follow Marci: @marcinevin ⠀ Follow Sarah: @sarahdufflifestyleandfitness ⠀ Follow Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

12. BOOB JOBS AND BOTOX: THE TRUTH ABOUT BODY MODIFICATION & AGING

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“Does fasted cardio burn more fat?” asked by: @hc.igWant your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “Does fasted cardio burn more fat?” asked by: @hc.ig Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

17. TUESDAY Q&A: Does Fasted Cardio Burn More Fat?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“What‘s better, high carb or high fat?” Want your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “What‘s better, high carb or high fat?” Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

27. TUESDAY Q&A: WHAT’S BETTER? HIGHER CARB OR HIGHER FAT?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“Do I Need Diet Breaks?” Want your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “Do I Need Diet Breaks?” Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

21. TUESDAY Q&A: Do I Need Diet Breaks?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“How Do I Stay on Track in College or when I’m With My Friends?” asked by: @cbananuWant your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “How Do I Stay on Track in College or when I’m With My Friends?” asked by: @cbananu Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

19. TUESDAY Q&A: How Do I Stay on Track in College or When I’m Out with Friends?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“What‘s the First Thing I Should Do to Start Getting Healthier?” asked by: @kathyswusaWant your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “What‘s the First Thing I Should Do to Start Getting Healthier?” asked by: @kathyswusa Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

15. TUESDAY Q&A: What‘s the First Thing I Should Do to Start Getting Healthier?

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“How Do I Successfully Transition to Maintenance?” asked by: IsaWant your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “How Do I Successfully Transition to Maintenance?” asked by: Isa Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

7. TUESDAY Q&A: How Do I Successfully Transition to Maintenance? 

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION:“How Do I Get a Smaller Waist?” Want your question answered? Click the link below:https://forms.gle/sSdqeR7VqY3udndk9Be sure to screenshot you listening to the podcast and tag us on your stories!!🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟⠀Sam: @saltyliftsMarci: @marcinevinSarah: @sarahdufflifestyleandfitnesKim: @kimschlagfitness--- Send in a voice message: https://podcasters.spotify.com/pod/show/decadesofstrength/message

TUESDAY Q&amp;A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes! THIS WEEK’S QUESTION: “How Do I Get a Smaller Waist?” Want your question answered? Click the link below: https://forms.gle/sSdqeR7VqY3udndk9 Be sure to screenshot you listening to the podcast and tag us on your stories!! 🌟Sam, Sarah, Marci, &amp; Kim: 4 Women, 1 Mission🌟 ⠀ Sam: @saltylifts Marci: @marcinevin Sarah: @sarahdufflifestyleandfitnes Kim: @kimschlagfitness --- Send in a voice message: <a href="https://podcasters.spotify.com/pod/show/decadesofstrength/message" rel="nofollow" target="_blank">https://podcasters.spotify.com/pod/show/decadesofstrength/message</a>

23. TUESDAY Q&A: How Do I Get a Smaller Waist?

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