On today's episode, Laurin and Karina talk all things CrossFit! Karina recently competed at her second CrossFit competition so we wanted to talk through her journey of how she started, what adjustments she made to her nutrition and her mindset and also, what to look for in a CrossFit gym if you've considered joining one.   Apply for coaching! Have a question for the podcast? Submit it anonymously through this link.   Join our Facebook group!   Subscribe to our newsletter where we share weekly, exclusive content.  

On today's episode, Laurin and Danielle discuss Laurin's 1 month Instagram break. They dive deep into the dynamics of social media, how it affects our focus and mood, using it as a distraction tool, how to moderate your use and more!    Apply for coaching! Have a question for the podcast? Submit it anonymously through this link.   Join our Facebook group!   Subscribe to our newsletter where we share weekly, exclusive content. Follow us on Instagram: @laurinconlin @karinanoboa @sammyfitsleeves @danni_aguilar @teamlocofit

On today's episode, Laurin and Sam talk about the pros and cons of being in the fitness industry. With more and more people shifting their business to some aspect of the fitness industry, whether it's online nutrition coaching, personal training or the like, they wanted to touch on their experiences and provide practical tools for listeners!    Apply for coaching! Have a question for the podcast? Submit it anonymously through this link.   Join our Facebook group!   Subscribe to our newsletter where we share weekly, exclusive content. Follow us on Instagram: @laurinconlin @karinanoboa @sammyfitsleeves @danni_aguilar @teamlocofit

On today's episode,  Laurin interviews Joe Sheehey, owner of Cured Nutrition, about mindfulness and meditation. They cover how mindfulness saved Joe's life, how it's changed him as a business leader, our favorite meditation practices and much more!     Visit Cured's website.   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!  

On this week's episode, Laurin and Rick discuss bipolar and borderline personality disorder. They talk about how symptoms present, walk through case studies and cover why treatment is so complex for these two.    To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com.   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @karinanoboa @sammyfitsleeves @danni_aguilar @teamlocofit

Should you track your steps? On today's episode, Laurin and Karina talk about the benefits of being more active, particularly through walking and basic activities! They discuss their thoughts on fitness trackers, dive into the literature on NEAT and its relationship to weight maintenance and gain, as well as practical strategies they use with clients for increasing activity.    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!  

On today's episode, Laurin and our newest Team LoCoFit coach, Danielle Aguilar, talk about postpartum fitness. They discuss Danielle's postpartum journey, understanding when and how to get back into training, diastasis recti and scheduling training as a new mom.   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow Us on Instagram: @laurinconlin @karinanoboa @sammyfitsleeves @danni_aguilar @teamlocofit

On this week's episode, Laurin interviews her mom, Loretta Conlin, about budgeting, investing and more! With 40 years of experience in the banking and financial industry, they walk through the basics of budgeting, how to prevent and work your way out of debt, understanding credit, investing and much more. Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram @laurinconlin @karinanoboa @sammyfitsleeves @danni_aguilar @ryanconleyamst @teamlocofit

On today's episode, Laurin and Sam talk about body image! They discuss the transient factors that might influence your body image, like hormones and stress, distinguishing between intrinsic versus extrinsic motivation and how to effectively set physique related goals that improve your body image.    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram @laurinconlin @karinanoboa @sammyfitsleeves @danni_aguilar @ryanconleyamst @teamlocofit

On this week's episode, Laurin interviews Chanel Collette, owner of Audacious Athletes, for a Q&A episode! They answer your questions that range from how to handle cookie cutter coaches in the industry, recovering from narcissistic ex's, training with implants and a few fun ones, too, including their favorite memories together and best fitness + fashion brands!    Follow Chanel on Instagram @chanelcollette or visit her website.   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

On this weeks episode, Laurin and Rick discuss setting short and long term goals, particularly in the context of competing in bodybuilding. Physique sports are unlike many other sports in the physiological and psychological impact they place on the individual. Rick shares his clinical experience in working with a wide range of clients who are either competing or have competed (and since retired) to bring a unique perspective to this conversation.   To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!  

On this weeks episode, Laurin and Rick answer a question sent in about breaking a shopping addiction. Shopping addictions seem innocuous, but they can be incredibly detrimental if left untreated. They discuss confronting the root cause of the shopping addiction and how to create a better environment moving forward.    To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

Time management is such a valuable, but often underrated topic. On this weeks episode, Laurin interviews Steph Lawler on how to improve our time management skills. They discuss how to audit your day, creating a schedule that works for you and how to be productive in the hours that you are working.    To contact Steph, visit www.warriorfit1.com   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

On today's episode, Laurin and Karina dedicate the entire podcast to sleep! Sleep science has come a long way in reaching the general public to where most people understand the importance of sleep, but might not know how to achieve it. They discuss the important regulating factors for sleep, like light, heat, food, and more, along with practical sleep hygiene practices everyone can benefit from!    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

The million dollar question: Can you change your body fat set point? In today's episode, Laurin and Karina answer this question and discuss the how and why behind changing your body fat settling point, and what expectations you should set during the process.    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

Earlier this week Laurin and Sam covered the basics of macro tracking. But what if you understand those principles and are still struggling? It's really common! They discuss common misconceptions and errors clients struggle with when tracking macros.    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

On today's episode, Laurin and Sam cover the fundamentals of tracking macros! From where to start, how to track, what to adjust and more, they go through the ins and outs of tracking.   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

Today's episode is all about the benefits of cardiovascular exercise! Laurin and Gill discuss the benefits of cardio and go into detail on how cardio should be applied for general health, sport performance and physique enhancement. They also dispel some myths on HIIT training and when to program it in!    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! 

On today's episode, Laurin and Gill share strategies on how to navigate sharing pantry storage. For a bit of context, we had a question sent in from a listener who is in a newly blended family and struggling with the mindless snacking and having potentially triggering foods around 24/7. Whether it's your living situation, or your work space where you struggle with this, we provide practical tips we use with our clients in the episode you can apply right away!   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   

On today's episode, Laurin is joined by Dr. Bill Campbell, who runs the Physique Enhancement Laboratory at USF. They discuss their paper that recently got published "Flexible vs. rigid dieting in resistance trained individuals seeking to optimize their physiques", which was the research study Laurin ran during her Masters. They talk about all the details of the study, the ups and downs, what they would have done differently and most importantly, the practical implications for what this research means for you!    Read the full, open access paper here.    You can follow Dr. Cambpell on Instagram @billcampbellphd Apply for coaching  Have a question for us? Send them anonymously through this link!  

In the last episode, we covered what defines narcissistic personality disorder. In todays episode, Laurin and Rick expand the conversation to cover dating a narcissist, a sad (and potentially dangerous) situation many people find themselves in. They discuss how to spot the signs early on, how to avoid them in the first place and lastly, what to do when you find yourself dating a narcissist.   To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!  

We've all heard the term narcissistic before, but what actually defines narcissistic personality disorder? In today's podcast, Laurin and Rick cover what qualifies as NPD, different patterns of narcissism, how narcissists psychologically neglect others and ultimately, how it negatively affects the people in their lives.    To contact Rick for mental health consulting, email tampatherapygroupfl@gmail.com   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!  

Do you ever find yourself going from one extreme to the next with your diet and your behaviors? Isolating yourself from any temptation or saying f*#k it, and completely derailing yourself? In today’s episode, Laurin and Karina discuss this exact mentality, how they work through this (very common) situation with clients and practical strategies to address this problem. Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

In today’s episode, Laurin and Karina do a deep dive into hunger. They discuss the differences between physiological and psychological hunger, “always” feeling hungry, how to manage hunger and some of the most common struggles we see with hunger. Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

Have you ever hired a coach, only to skip a check in because you didn’t adhere to the plan that week? Trust us when we say we get it but… we’re here to discuss why that might not be the best strategy. In todays episode, Laurin and Sam cover why it’s important to check in with your coach, even when you have your worst weeks. We framed this discussion from the client and coach perspective, so everyone listening can take something from this! Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

On today’s episode, Laurin and Sam answer a question sent in by a listener on cultivating your own authentic leadership style. We discuss some of the specifics for this question, including changing roles from employee to owner, but dive deep into general leadership strategies like creating the right team, developing decisiveness, how to deal with confrontation and being clear in your communication. Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

Facebook groups can be well, interesting (putting it mildly) and filled with contradicting information. In today's episode, Laurin and Gill dive head first into some of the posts and comments to discuss everything from breast augmentations, breast implant illness, breaking up with significant others, questions you should discuss with your coach first and when to run if a coach asks you inappropriate questions.   Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

Deciding to compete in your first show can be incredibly exciting, but also very confusing. In today's episode, Laurin and Gill discuss what not to do for your first show. From picking a specific show date, to what to do (or not do!) peak week, setting expectations and more.    Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

In today’s episode, Laurin interviews Racquel Frisella, a board certified Aesthetic Nurse Practitioner. They answer questions related to anti-aging, lip filler, botox, trends like threading and stone tools and much more!   Sign up for a complimentary skincare consult with Racquel through this link!   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

Today’s episode is centered all around summertime skincare! Laurin interviews Racquel Frisella, a board certified Aesthetic Nurse Practitioner. They dive deep into how to protect your skin from sun damage during the summer, best ways to utilize SPF and sunscreen, how to keep your skin clear with the heat and how to correct damage from previous sun exposure.   Sign up for a complimentary skincare consult with Racquel through this link!   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

In today’s episode, Laurin and Rick continue the conversation on parenting strategies and common traps parents fall into. Whether it’s working through outbursts, or children’s emotional responses to anxiety, depression and attention deficit, or navigating your own struggles (as a parent), these are all common situations parents find themselves in. Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleyamst @teamlocofit @gillansanfilippo @karinanoboa @sammyfitsleeves

In today’s episode, Laurin and Rick discuss different parenting strategies. Namely, teaching children independence, how to express their emotions and coping skills, all important skills that allow kids to learn to manage the world around them.   Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!   Follow us on Instagram: @laurinconlin @ryanconleyamst @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit  

In today’s episode, Laurin and Karina answer a question that was sent in about tracking body fat (versus just the scale). They first dive into what methods they recommend and how to be consistent and precise with your measurements. They also discuss the frequency which they recommend, understanding the cost/benefits of tracking body fat levels and also what else to measure during your fat loss journey.   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

Carbohydrate metabolism   To round out our series on macronutrient metabolism, Laurin and Karina discuss carbohydrate metabolism! They discuss the basic science behind carbs, some key buzz words like glycemic index and sugar, plus how they manipulate carbohydrates for physique and performance based clients.   Apply for coaching    Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link!

On today's episode, Laurin and Sam answer a question that was sent in about clients not grasping tracking macros and what to do about it. Regardless if it's macros, or habits, or something else, any large change for a client will take many adjustments to get it right. They discuss diving deeper into the why behind why a client might be adherent, how to reverse engineer the process for success, when to try different communication methods and also how to detach as the coach in this situation. Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Summer is here and that means food centric events are happening all the time. What's a food centric event? Any event that's well, food centric! Think parties, BBQ's, holidays and the like. In this episode Laurin and Sam cover how best to navigate these events based on your goals. They discuss being specific about your intentions for the event, why overcompensating and internalizing is making the situation much worse and setting yourself up for success with multiple events.  Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

“How do I tell my friend that their coach doesn’t know what they’re doing without offending said friend?” On today’s episode, we’re answering one of your submitted questions! We go over a pretty common situation that many can find themselves in. While each scenario will certainly differ, Laurin and Gillian go over some good information and tips that can be applied to situations similar to this! Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Whether you’re looking for a coach, are a current client, or looking to be a coach, communication is essential throughout the coaching process in order to get the most out of it. Laurin and Gillian dive more into this topic by walking through initial expectations, what to expect from each other, and setting boundaries regarding social media, communication, and more! Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

How do you make yourself a priority without feeling like you're failing others? On todays episode Laurin and Rick answer a situation that was sent in in regards to balancing life with a family, work and your own personal goals. They discuss externalizing happiness, loss of identity, how always putting others needs above your own actually hurts everyone in the long run and why it's important to create a set of values for your life. Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Being decisive about your decisions and actions is a generally sought after practice. But how many of us struggle to actually be decisive? In this episode, Laurin and Rick dive into why making decisions is so difficult (and often paralyzing), dealing with uncertainty, the cost of indecision and how to develop strategies to become a more decisive person. Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

More is always better, right? In some cases, but more often than not more does not always mean better! In this episode Laurin and Karina cover this topic in depth as it's a mindset that negatively affects so many clients; from diet, to training, to habits, to their health, and more! Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Have you ever felt guilty for changing your goals? If you have you're certainly not alone but we're here to (try and) take away some of that guilt. In this episode, Laurin and Karina discuss why your goals might change and how not to feel guilt around the change. They also discuss how to distinguish the normal doubt and challenges that accompany new goals, and why that shouldn't be the motivation to stop what you're doing. Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Have you ever set incredibly high expectations only to be disappointed by the outcome? Not only is this a well documented phenomenon, it's actually setting you up for failure. In this episode Laurin and Sam cover how to adjust your expectations and pivot when your circumstances change. Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

We all know details matter, but how much? When it comes to your diet, actually a lot! In this episode Laurin and Sam go over what affects diet accuracy from inconsistent measuring, eating out, tracking app inaccuracies and more!  Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Gearing up for your first competition season? Knowing what to expect and having the details sorted is essential, so Laurin and Gillian give you a rundown of what you’ll need heading into your shows. They cover everything from choosing a show, designing your suit, show day essentials, considerations for hair/makeup/tan, and much more! Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

In this episode, Laurin and Gillian talk all about “food comments” and how they can be so impactful to those on the receiving end. They discuss some of the most common comments they have come across, the reasons why this can be an ongoing issue/where it may come from, and even go through some of your own submissions and personal experiences! Let us know how you like this one! Apply for coaching at www.teamlocofit.com Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

In this episode, Laurin and Karina cover protein metabolism in depth. From understanding how much protein we need on a daily basis, to how training effects protein metabolism, to the biological values of individual protein sources, they discuss it all! They also detail a few specifics like meal timing and how much protein you can effectively utilize per meal.  Apply for coaching  Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

You might have seen a recent push for getting bloodwork and understanding your hormones in the fitness and coaching space. And, for good reason! Having consistent bloodwork is incredibly important for your health, performance, recovery and body composition goals. In this episode, Laurin and Karina cover when and why they recommend bloodwork for clients, what are the key markers to test and limitations of online coaches reading bloodwork. The blood panel they discussed  Apply for coaching  Have a question you'd like answered on the podcast? Submit them here! Your responses are completely anonymous, so add as much detail as you'd like.  Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

In this episode Laurin and Rick, our team mental health counselor, answer a question that was sent in. Our listener is struggling with living in a different country, lacking social interaction and missing home while her husband wants to stay in the US for job security. While this might sound fairly specific, this problem encompasses a very common problem couples have: Redefining priorities in their relationship. They give suggestions and provide prompts, for further discussion, that is relevant to the listener who asked this question as well as general advice for other couples struggling with priorities within their relationship.  Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com Have a question for us? Submit it through this link. Your questions are completely anonymous!  Apply for coaching at www.teamlocofit.com Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Insecurity is something that lives within all of us, to varying degrees, across various measures. In this episode, Laurin and Rick, our team mental health counselor, go over how insecurities start, why we feel them in the first place and why they're so disruptive in our lives. They also cover practical skills to work through your insecurities.  Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com Apply for coaching here! Have a question or situation for us you'd like to hear addressed on the podcast? Send them anonymously through this link! Follow us on Instagram: @laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit