Afleveringen
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In this Q&A episode, weâre diving into the real-life questions that come up when life, goals, and physiology all collide. From navigating pregnancy training goals to understanding when your fat loss plateau might be hormonalâor just habit-drivenâweâre giving you straight answers and practical advice you can use right now.
We cover:
âď¸ How to adjust your mindset and training goals during pregnancy to stay strong and supported, not stressed
âď¸ When to choose sleep over a workoutâand how to make the call without guilt
âď¸ How to tell the difference between hormone issues and inconsistent habits when progress stalls
âď¸ What to eat post-workout for better recovery, energy, and results (with real food examples!)Whether youâre in a season of change, frustration, or just looking to optimize your routine, this episode will help you move forward with clarity, compassion, and confidence.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Welcome to the Fitness League
00:55 Balancing Healthy Eating and Desserts
04:43 The Story of Josh and Joelle's Partnership
13:41 Creatine and Pre-Workout Timing
16:28 Electrolytes During Pregnancy
18:59 Setting Goals During Pregnancy
22:03 Gluten and Gut Health
24:26 Powerlifting Program in the App
25:54 Sleep vs. Workout Prioritization
29:44 Scaling Intensity as Labor Approaches
32:20 Movie Moments and Personal Stories
32:50 Postpartum Health Challenges
36:19 Navigating Illness and Exercise
41:32 Post-Workout Nutrition Tips
44:50 Balancing Workouts with a Busy Life
48:18 Understanding Hormonal Health and PCOS
52:14 Exploring Plyometrics and Fitness Progression -
Think you're just tired? Think again. In this episode, we break down how poor recoveryâlack of sleep, chronic stress, and nonstop stimulationâis silently wrecking your focus, mood, and motivation. Weâll show you how to reverse the damage with simple, science-backed shifts that busy adults can actually implement. Because when your brain recovers, your whole life upgrades.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Welcome to the Fitness League
03:23 Survival Mode: Parenting Challenges
08:12 Choosing to Be Tired
11:42 The Grind vs. Rest Debate
15:39 Tired vs. Under-Recovered
19:16 Identifying Under-Recovery
21:51 Lessons from Ultra Marathoners
22:23 Understanding Recovery: Tired vs. Under-Recovered
23:21 The Mindset of Pushing Limits
24:41 The Science of Poor Recovery
26:37 Modern Life and Recovery Challenges
30:30 Daily Recovery Rituals and Techniques
32:01 The Impact of Digital Consumption on Sleep
33:51 Experimenting with Sleep Patterns
37:18 The Role of Supplements in Sleep Quality
41:16 The Importance of Sleep Windows
41:46 Optimizing Sleep Triggers
43:52 Temperature and Sleep Quality
45:49 Understanding Sleep Cycles
50:34 Recovery and Training Efficiency -
Zijn er afleveringen die ontbreken?
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Strength training isnât just for athletes or the youngâitâs one of the most powerful tools for health, confidence, and longevity at every age. In this episode, we break down how to approach training through the key phases of life, from youth and adolescence to adulthood, perimenopause, menopause, and beyond.
Youâll learn:
âď¸ The unique benefits of strength training in each life stageâfrom building bone density and confidence in teens to preserving muscle, metabolism, and independence in older adulthood
âď¸ How hormonal shifts during perimenopause and menopause affect trainingâand how lifting can help
âď¸ Why strength training is essential for mental health, joint support, and metabolic function across all age groups
âď¸ Smart, sustainable strategies to adapt your training to your current phase of lifeâwithout burnout or overtrainingWhether you're just getting started, adjusting to a new season, or guiding someone else through theirs, this episode will give you the tools and confidence to stay strong and thriveâno matter your age.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to Exercise Across Life Stages
02:11 Young Adulthood: Building Strong Foundations
12:45 Pre and Postnatal Health: Myths and Realities
16:39 Menopause and Aging: Navigating Changes
21:47 The Importance of Strength Training Throughout Life
24:50 Rebuilding Strength: Overcoming Physical Limitations
26:53 The Importance of Muscle Maintenance Across Ages
30:33 Regrets of the Past: The Importance of Early Health Choices
32:11 Navigating Menopause: Hormonal Changes and Strength Training
35:52 Metabolic Health: The Foundation of Longevity
40:11 The Broader Benefits of Exercise Beyond Aesthetics
43:02 Aging Gracefully: The Role of Exercise in Independence
47:20 Community and Lifestyle: Lessons from Blue Zones -
This Q+A episode hits on some of the most real and relatable topics in fitnessâfrom managing cardio and recovery, to navigating coaching relationships, to getting back on track after being sick. Weâre giving you clear, actionable advice to help you stay consistent and protect your mental and physical health along the way.
We cover:
âď¸ Whether adding HIIT on ârestâ days helps or hurts your progress when following a strength program
âď¸ The best way to return to the gym after being sick, including whether to jump back into your program or use a deload approach
âď¸ How to professionally and confidently break up with a coach when the relationship isnât serving you or your goalsThis episode is packed with straight talk and practical strategies for staying in control of your fitness journeyâno matter what life throws at you.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Returning to the Gym After Illness
04:49 Understanding Radon and Home Safety
09:08 Cardio Types for Health and Longevity
12:53 Incorporating HIIT into Your Routine
15:10 Hydration Alternatives and Supplementation
16:39 Project B: Updates and Future Plans
22:30 Navigating Pregnancy Challenges
24:52 Understanding Macro Tracking
26:54 Exploring CBD and Its Benefits
34:59 Meal Planning for Protein Intake
36:48 Post-Injury HIIT Workouts
40:44 Wearable Fitness Trackers: Whoop vs. Aura
45:43 Breaking Up with a Coach
49:52 Navigating Coaching Relationships
53:16 Understanding Warm-Up Protocols
58:33 Pushing Limits: The Importance of Failure
01:02:23 Balancing Strength and Cardio
01:04:19 Adjusting Protein Intake During Weight Loss
01:13:37 Final Thoughts and Community Engagement -
If we were starting our health and fitness journeys over today, these are the 5 critical lessons we would apply from day one. In this episode, we break down the biggest mistakes we made, what weâd do differently, and how you can skip the trial and error to fast-track your own success.
We cover:
âď¸ The importance of tracking your workouts and dataâstop wandering through the gym without a plan
âď¸ Why spending more time at maintenance calories (instead of constant dieting or bulking) is the real key to sustainable progress
âď¸ How to avoid wasting money on unnecessary supplements and which ones are actually worth it
âď¸ The power of having a clear vision and purpose behind your fitness goals to stay motivated long-term
âď¸ Why daily movement outside of workouts is a game-changer for overall health and fat lossThis is the advice we wish someone gave us at the start. If youâre just beginningâor even if youâve been at it for a whileâthis episode will help you avoid common pitfalls and focus on what really matters.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Importance of a Clear Vision
02:59 Tracking Progress: The Key to Success
06:03 The Role of Progressive Overload
09:03 Mindset and Training Intensity
12:00 The Impact of Technology on Fitness
14:58 Strength Training as a Foundation
17:59 Conclusion and Key Takeaways
18:12 The Pitfalls of Forever Dieting
19:10 Understanding Maintenance and Reverse Dieting
21:43 The Journey to Recovery from Eating Disorders
25:28 Body Image and the Pursuit of Lean
27:12 The Cycle of Bulking and Cutting
30:22 The Importance of Maintenance Calories
33:49 Overspending on Supplements
37:44 Understanding Personal Purpose and Goals
40:24 The Importance of Purpose and Meaning
42:47 Redefining Goals and Finding Your Why
46:56 Sustaining Motivation Beyond Achievements
49:52 Exercise as a Foundation of Health
51:58 The Role of Movement in Daily Life -
In this Q&A episode, weâre answering your top questions on training efficiency, performance, and smart muscle-building strategies. Whether you're short on time, looking to optimize your workouts, or trying to understand key training principles, this episode delivers clear, actionable insights without the fluff.
We cover:
âď¸ The real benefits of using a weighted vestâfor fat loss, endurance, and strength
âď¸ When to add HIIT if youâre only lifting 3â4 times a weekâand whether doing it post-lift is just as effective as separate cardio days
âď¸ The difference between progressive overload and hypertrophyâand how both play a role in long-term muscle growth and strength gainsIf you're serious about training smart and getting the most out of your time in the gym, this episode will help you level up your approach with confidence.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Macros Guide
https://www.lvltncoaching.com/free-resources/calculate-your-macros
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Challenge of Morning Routines
02:56 Finding Sustainable Habits
06:02 Navigating Workout Programs
08:49 Understanding Fat Loss and Muscle Gain
11:55 Transitioning to a New Gym Environment
15:45 Balancing Parenting and Fitness
18:54 Integrating HIIT with Strength Training
21:06 Practical Applications of Science in Fitness
22:37 Understanding HIIT and Zone Training
24:38 Training for Race Day: Balancing Endurance and Speed
25:26 Adapting Training Programs for Individual Needs
26:27 Listening to Your Body: The Importance of Recovery
29:01 Navigating Digestive Health and Nutrition
30:44 Exploring Natural Approaches to Health Issues
35:31 Evaluating the Need for Supplements
42:32 The Role of Weighted Vests in Training
44:59 Maintaining Health During Pregnancy
45:28 Navigating Pregnancy and Nutrition
47:50 Managing Cortisol Levels and Morning Routines
53:08 Discussing Body Image and Food Choices with Children
01:00:12 Embracing Stretch Marks and Body Changes
01:06:22 Fitness and Politics: A Discussion on Controversy
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What if just 10 minutes of cardio could transform your heart health more than an hour on the treadmill? In this episode, weâre diving deep into the science and strategy behind HIIT (High-Intensity Interval Training) and Zone 2 trainingâtwo of the most powerful (and misunderstood) cardio methods out there.
Youâll learn:
âď¸ What HIIT and Zone 2 actually are
âď¸ The specific benefits of each: VOâ max gains, fat adaptation, insulin sensitivity, and more
âď¸ Real-world protocols you can follow, whether youâre short on time or training for longevity
âď¸ How to combine both into a sustainable weekly cardio routine
âď¸ Metrics that matter: VOâ max, HRV, resting heart rate, and moreWhether your goal is better endurance, improved recovery, or simply getting the most out of your time, this episode helps you train smarterânot just harder.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Introduction to Cardio: HIIT vs Zone Two
03:00 Understanding HIIT: Definition and Protocols
05:52 Comparing HIIT and Zone Two: Efficiency and Effectiveness
09:00 The Science Behind VO2 Max and Cardiac Health
12:03 Exercise Snacks: A New Approach to Fitness
15:11 Practical Applications of HIIT for Various Populations
17:50 The Impact of Short Bursts of Exercise on Health
21:40 Conclusion: Finding the Right Balance in Cardio
26:53 The Importance of Explosive Movements for Longevity
27:45 Tracking Heart Rate: Wearables vs. Intuition
29:41 Understanding Intensity: Talk Test and RPE
30:44 Aging and Health: The Importance of Pushing Limits
32:49 HIIT vs. Zone 2: Finding the Right Balance
38:44 Debunking Myths: HIIT and Hormonal Health
45:45 Zone 2 Benefits: Aerobic Base and Mental Clarity
48:41 Navigating Negative Feedback
50:24 Understanding HIIT vs. Zone 2 Training
51:37 Tailoring Workouts to Goals
53:38 Comparative Overview of HIIT and Zone 2
54:57 Personal Preferences in Training
57:34 The Importance of Data in Training
01:01:40 Engaging with the Audience -
In this Q&A episode, weâre answering your real, relatable questions about training, fat loss, and building a routine that actually works in real life. Whether you're stuck using the same weights, figuring out how to structure your mornings, or wondering how to level up your cardio for continued fat lossâthis episode is packed with practical, no-fluff guidance.
We cover:
âď¸ What to do when youâre not progressing with lighter weights in tricep and shoulder movements
âď¸ Whether itâs important to wake up at the same time dailyâeven on rest days
âď¸ How to add in cardio when you're already walking and strength training but still have fat loss goalsYouâll walk away with clear strategies, mindset shifts, and action steps to help you keep making progress, stay consistent, and avoid burnoutâno matter where you are in your journey.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Starting the Journey: Weight Loss and Cardio Introduction
03:06 Cardio Recommendations: Finding the Right Balance
05:51 Strength Training: Progressing with Weights
08:56 Nutrition Nuances: Adjusting Macros for Weight Loss
12:04 Pre-Workout Routines: Fueling for Success
14:58 Amino Acids: Do You Really Need Them?
21:14 Navigating Intuitive Eating and Macro Tracking
26:45 Health and Fitness During Pregnancy
31:06 Returning to Running Postpartum
35:20 Nutrition and Breastfeeding Concerns
38:26 Exercise Recommendations for Prenatal and Postpartum
45:04 Common Fitness Questions and Misconceptions -
If fat loss was as simple as "eat less, move more," 95% of diets wouldnât fail. Yet here we are â stuck, frustrated, and confused by all the noise. In this episode, we cut through the chaos and give you the real science behind sustainable fat loss strategies that actually work long-term.
We break down:
âď¸ Why excessive cardio, crash diets, and over-supplementing set you up for failure
âď¸ The 3 pillars of successful fat loss: flexibility over restriction, strength training over endless cardio, and lifestyle integration over obsession
âď¸ Why calorie flexibility, muscle mass, and managing stress are critical to lasting results
âď¸ A rapid-fire myth-busting round (spoiler: carbs aren't the enemy, and fat burners aren't magic)
âď¸ A simple action plan you can start today to finally build momentum without burnoutThis episode isnât about quick fixes â itâs about giving you the knowledge and tools to create real, lasting change. Fat loss is a skill you can learn, not a game of luck or willpower.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Understanding Fat Loss Confusion
03:07 The Role of Transparency in Fitness Influencers
06:03 Navigating the Fitness Landscape
08:49 Why Fat Loss Advice Fails
11:52 The Pitfalls of Excessive Cardio
14:50 Crash Diets and Skipping Meals
17:50 Intermittent Fasting Explained
20:05 The One Meal a Day Debate
22:39 Hormone Replacement Therapy and Lifestyle Optimization
24:55 The Importance of Addressing Root Causes
26:22 The Myth of Magic Supplements
28:36 The Three Pillars of Successful Fat Loss
29:34 Understanding Caloric Adaptation
33:27 Caloric Flexibility and Its Benefits
35:44 Strength Training vs. Endless Cardio
40:01 Driving Progressive Overload and Lifestyle Integration
42:52 The Importance of Sleep and Stress Management
47:36 Myth-Busting Common Fat Loss Misconceptions
50:56 Creating a Sustainable Fat Loss Action Plan
54:34 Consistency is Key in Fat Loss -
In this Q&A episode, weâre tackling some of your most relatable and curious health questionsâfrom nutrition habits to trending supplements. If youâve ever caught yourself constantly reaching for snacks, wondered if you really need to eat after a late-night workout, or felt unsure about the hype around bovine colostrum, this one's for you.
We break down:
âď¸ How to stop all-day snacking with smart strategies that address both physical and emotional hunger
âď¸ Whether to eat post-workout if you train before bedâand what kind of meal wonât mess with your sleep
âď¸ Our take on bovine colostrumâis it worth the hype or just another wellness trend?With practical tips and evidence-backed insights, this episode helps you make better decisions and feel more in control of your daily health habits.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Colostrum Craze
06:05 Exploring NAD+ Supplements
11:55 Managing Hunger and Mood During Dieting
18:11 Navigating Teenage Nutrition Challenges
27:04 Enticing Breakfast Choices for Teens
28:23 Promotional Codes and App Recommendations
30:54 Alternatives for Injuries and Cold Plunge Benefits
33:39 Post-Workout Nutrition Timing and Considerations
37:46 Understanding HRV and Its Implications -
Feeling drained no matter how much coffee you drink? You're not brokenâyou just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine.
We dive into:
âď¸ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar)
âď¸ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally
âď¸ Quick wins you can apply today to start training your body for more consistent, sustainable energyThis isnât another "drink more water and sleep more" episodeâitâs real, research-backed tactics that you can implement immediately to change the way you feel and perform.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Unlocking All-Day Energy: The Journey Begins
04:07 The Challenge of Morning Routines
07:20 Choosing the Hard Path for Greater Rewards
10:06 Understanding Energy: The Science Behind It
13:55 The Role of Mitochondria in Energy Production
16:48 Circadian Rhythms and Their Impact on Energy
20:01 Neurotransmitters: The Brain's Energy Regulators
22:56 Glucose Management for Sustainable Energy
25:52 The Importance of Lifestyle Choices in Energy Levels
27:09 Reflections on Past Drinking Habits
28:23 Energy Optimization Strategies: Light Exposure Timing
32:53 Establishing Morning Routines for Consistency
38:10 The Importance of Scheduling and Planning
45:25 Caffeine Intake Optimization for Energy
51:03 Blood Sugar Stabilization for Better Energy Levels
51:46 The Impact of Breakfast on Energy Levels
54:02 Microdosing Movement: Short Bursts of Exercise
01:01:25 The Benefits of Cold Exposure
01:06:46 Breath Work for Energy Control
01:10:14 Creating Sustainable Habits for Health -
In this Q&A episode, weâre digging into some of your most askedâand misunderstoodâhealth and fitness questions. From breakfast myths to training structure and home gym aesthetics, weâre giving you straight answers with zero fluff.
We cover:
âď¸ Is skipping breakfast really bad for your metabolism, or is that outdated advice?
âď¸ Do you need a structured training plan for long-term progress and longevity, or is a mix of workouts enough?
âď¸ Easy ways to upgrade your home gym to make it a space you actually want to spend time inâplus equipment must-haves and vibe boosters like mirrors, lighting, and sound.Whether you're trying to optimize your routine, help a friend level up, or just love a good aesthetic gym setup, this episode delivers real talk and practical tips to help you build a lifestyle you actually enjoy.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 The Breakfast Debate: To Eat or Not to Eat?
05:19 Training Strategies with Limited Equipment
10:16 Adapting Workouts for Injury Management
12:37 The Importance of Structured Fitness Plans
16:54 Rethinking BMI as a Health Metric
20:11 Creating an Inviting Home Gym Environment
25:10 Navigating Late-Night Eating Habits
26:40 The Impact of Social Media on Dieting Trends
27:41 Understanding Rep Ranges in Hypertrophy Training
30:14 The Importance of Timing in Macro Consumption
31:40 Unilateral vs. Bilateral Exercises
34:41 Incorporating Plyometrics Safely
37:29 Handling Holiday Eating with Mindfulness
40:33 Adjusting Nutrition During Weaning
42:05 Community Engagement and Feedback -
Trying to crush your health and fitness goals and stay connected with your spouse? Itâs not always easyâbut it is possible. In this episode, weâre diving into the real-life challenges of balancing workouts, meal prep, and personal routines with quality time, communication, and connection in your relationship.
Weâll share personal stories, mindset shifts, and practical strategies to help you:
âď¸ Align your health goals without sacrificing your relationship
âď¸ Communicate and compromise with your partner when routines differ
âď¸ Create shared habits or carve out guilt-free âme timeâ that supports both your goals and your marriagePlus, what to do when your partner doesn't support your goals.
Whether you and your spouse are on totally different pages, or trying to level up together, this episode will help you find balance without burning out.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Navigating Parallel Lives: The Struggle of Balance
02:56 Communication: The Key to Connection
05:58 The Impact of Parenthood on Relationships
08:47 Finding Common Ground: Fitness and Family
11:51 The Importance of Self-Care
15:01 Transitioning to Parenthood: Lessons Learned
17:57 Reframing Fitness: A Shared Journey
21:13 Overcoming Resentment: Building a Supportive Partnership
24:05 Creating a Team Dynamic: Balancing Workouts and Family Time
28:24 Maximizing Quality Time Together
29:46 The Importance of Communication in Relationships
30:43 Navigating Difficult Conversations
32:34 Understanding Each Other's Needs
36:08 Blending Communication Styles
38:34 Supporting Each Other's Fitness Goals
40:11 The Impact of Personal Growth on Relationships
43:33 Creating Daily Connection Rituals
46:43 Small Steps for Big Changes -
In this Q&A episode, weâre answering your real-life questions about navigating health and wellness through some of lifeâs busiest (and trickiest) seasons. We dive into:
âď¸ Adapting to life with a new babyâhow to manage routines, expectations, and self-care during the newborn phase
âď¸ Our favorite running fuelâwhat to eat before, during, and after runs to stay energized and recover faster
âď¸ How to avoid the endless office snack temptationsâsimple mindset shifts and practical strategies to stay on track without feeling deprivedWhether you're in the thick of new parenthood, training for a race, or just trying to survive the 3 p.m. snack attack at work, this episode is packed with relatable insights and actionable tips to help you stay consistent and feel your best.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
-
Childhood obesity is on the riseâand it's not just about weight. Itâs about energy, confidence, focus, and long-term health. In this episode, weâre having a real, compassionate conversation about the root causes of childhood obesity and what we can actually do to reverse the trend.
We dive into the physical, mental, and emotional toll that poor health has on kids today, the systemic and environmental challenges families face, and how to take a proactive approach without shame, fear, or guilt. Youâll hear practical, realistic strategies to help your kids (and your whole family) build better habitsâfrom movement and nutrition to mindset and emotional resilience.
Weâre not here to point fingersâweâre here to lead with solutions. Because our kids deserve better, and it starts with small steps that lead to big change.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
-
Everyone deals with stressâbut how you respond to it? Thatâs what separates success from self-sabotage. In this episode, we dive deep into the power of mindset and mental resilience, and why itâs one of the most overlooked (yet most important) factors in reaching your health and fitness goals.
We break down why mindset is a core pillar of the L5 Method, how it impacts daily decision-making, and why so many people struggle with adherence and consistency simply because theyâre skipping the inner work. Plus, we share real-life strategies to help you build a stronger, more grounded mindsetâincluding tools like journaling, gratitude, mindfulness, meditation, cold exposure, and more.
Whether you're trying to stick to your morning routine or bounce back from a rough day, this episode gives you the foundation to create mental strength that supports long-term results.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
-
In this Q&A episode, weâre answering your questions around training, nutrition, and nervous system supportâbecause feeling good isnât just about hitting the gym. Itâs about creating a lifestyle that actually works for you.
We dive into:
âď¸ When to add in cardio for fat loss, performance, or overall health
âď¸ How to make meals enjoyable again without ditching your goals
âď¸ Tips for regulating your nervous system to manage stress, improve recovery, and feel more grounded day to dayWhether you're trying to fine-tune your workout plan, break out of a food rut, or bring more balance into your routine, this episode brings you real talk, practical strategies, and actionable tools you can use right away.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
-
âEat less, move more.â Sounds simple, right? But if youâve ever struggled with your health or weight, you know itâs far from that easy. In this episode, weâre unpacking why this oversimplified advice not only misses the markâbut can actually do more harm than good.
We dive into the real, evidence-based reasons why weight management is more complex than a basic calorie equation. From metabolic adaptations and hormonal imbalances to the psychological impact of restriction and the role of social and environmental factors, weâre breaking down what really affects your health.
Youâll also hear how we coach clients toward sustainable results with a more personalized, compassionate approach that considers nutrition quality, joyful movement, mental health, and mindsetânot just willpower.
If you're tired of cookie-cutter advice and ready for real strategies that support lasting change, this episode is for you.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
-
In this Q&A episode, weâre diving into your top health and wellness questions with no-nonsense answers and practical takeaways! Weâll tackle:
âď¸ How to let kids enjoy sweets in moderation (and how to explain balance without guilt or restriction)
âď¸ The best time to cold plunge for optimal recovery, fat loss, and performance benefits
âď¸ TRT vs. GLP-1 for weight lossâwhich one is right for you, and how do they really compare?From parenting and nutrition to recovery hacks and weight management strategies, this episode is packed with evidence-based insights and real talk to help you make informed decisions for yourself and your family.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
-
Want to train smarter and maximize your results? In this episode, weâre breaking down optimal workout splits, ideal training frequency, and advanced training techniques to help you build muscle, improve endurance, and get the most out of your workouts.
Weâll cover:
âď¸ How many days per week you should train based on your goals
âď¸ The best workout splits for muscle growth, fat loss, and performance
âď¸ Advanced training techniques like drop sets, rest-pause sets, blood flow restriction (BFR), and more!Whether you're a beginner looking for structure or an experienced lifter ready to take your workouts to the next level, this episode will give you practical, science-backed strategies to train more effectively and see real progress.
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
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