Your Favorite F-Word
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Your Favorite F-Word
Deep conversations about our favorite things... food, fitness & feelings - with the occasional f*ck thrown in!
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S4E20: Client Themes for the Fall Season
As we move into a new season we're seeing lots of similar themes popping up amongst our clients. Desire to find a more structured routine after the ch...
S4E19: What Would Paradigm Do!? AKA Helpers Helping the Helpless
For today's episode we put an anonymous question box out to the gram' fam for ya'll to share your burning questions, life dilemmas and other random sh...
S4E18: Just the Tips - "Help! I "forgot" to track..."
In this week's episode, we're dishing out some tips (and tough love) around how to better set yourself up for success with your nutrition, specificall...
S4E17: BTS of Sara's Pregnancy
On today's episode, Sara is diving in to her experience through pregnancy so far... while Nicola sits through multiple reminders of why she doesn't wa...
S4E16: Stressed the F Out
In this week's epi, we've finally tackled a topic we've been meaning to cover for a long time: stress. Stress is a universal issue, especially for our...
S4E15: Changing Our Minds... Meal Plans an F-yes?!
In today's epi, we're taking a look at the pros and cons between macro tracking versus using a meal plan. For a long time we've preached that meal pla...
S4E14: Chit Chat Patty Whack
We're BACK, surviving not thriving, but here nonetheless - and we're filling you in on everything that's been going on in our lives as Sara navigates...
S4E13: Friends of the Pod - Kendra Dutton on Shift Work, Competitive Crossfit & Life Changes
On this week's friends of the pod episode I'm sitting down with my dear friend Kendra Dutton - a nurse, a competitive crossfit athlete and nutrition c...
S4E12: Navigating Your Nutrition & Self-Care While Working Shift Work
This week we're delving deep into the complexities of managing health and wellness while working unconventional hours. Whether you're working shift wo...
S4E11: Random Hot Takes - Wellness, Boundaries, Capris + More
Today we're keeping things light as we dive into our initial reactions and random hot takes on various topics. We polled ya'll on the gram to give us...
S4E10: Friends of the Pod - Haleema on Fatness, Living in a Fat Body, Self-Love & More!
Nicola chats with friend of the pod, Haleema!!!
Together they explore a deeply important but often ignored conversation around fatness! Discussi...
S4E9: Just the Tips - Converting Macros to Meals + Meal Planning Tips
On today's episode we're diving into all the tips on taking your macros and creating meals and a meal plan that not only fits your targets but also ke...
S4E8: All About that Body-ody-ody-ody Image
In today's episode, we're peeliing back the layers on how we see, think, and feel about our bodies, and exploring the multifaceted nature of body imag...
S4E7: Friends of the Pod - Emily Iwanow on Motherhood, Change & Letting Go of Expectations
In our second friends of the pod episode we're chatting with Sara's friend and dear client, Emily. Emily is a mom, student, partner and coach who has...
S4E6: Just the Tips - Navigating Your Own Nutrition When Your Partner Doesn't Give a F*ck About Theirs
In our first "Just the Tips" episode, we delve into navigating nutrition in relationships where dietary goals or ideas differ.
Whether you're de...
S4E5: Exploring the Ties Between Grief, Body Image & Big Life Changes
In our second research deep dive episode, we're looking into some of Nicola's research for her course on grief. We delve into the intricate relationsh...
S4E4: Rapid Fire Q&A - Hyperfixation Meals, Injuries, Current Learnings + More
This week we're doing a rapid fire (ish because are we ever rapid at anything?) Q&A and answering all your burning questions from the gram!
We...
S4E3: Friends of the Pod - Nat Topalian
Welcome to our first of many Friends of the Pod episodes! Where we bring on listeners of the podcast, many of who are friends and/or clients of ours,...
S4E2: Menstrual Dysfunction & Low Energy Availability
Today we're doing a deep dive into Sara's Masters research! We're talking all about menstrual dysfunction (MD), and specifically how low energy availa...
S4E1: Personal Goals for 2024
We're back with another season of the pod! Today we're sharing our personal goals for 2024 - what we're working on in terms of personal development, w...
S3 Finale: Paradigm Wrapped
In our final episode of the season, we're diving into a little Paradigm Wrapped.
Or moreso, Sara & Nicola wrapped.
We're dropping all our...
S3E20: SAD Girl Szn - Dealing with the Winter Blues
Days are shorter, weather is colder, and if you're finding yourself a bit more sad this time of year, you're not alone!
In today's episode we're...
S3E19: Your Favorite R-Word
The word that everyone is talking about right now... ROUTINE. Lots of our clients are have discussed craving getting “back into routine” after the hec...
S3E18: The One You've All Been Waiting For...
We back, baby! We polled the gram' and asked what ya'll wanted to hear in these last couple months of this season, and all the responses asked for a r...
S3E17: "Cycle Synching" - Is It All Just Hype?
Today we're diving into a hot topic in the online fitness space - the menstrual cycle and the concept of "cycle synching".Since we recorded our last e...
S3E16: Yolo-ing Too Close to the Sun... & Other Summer Shit
We're shooting the shit today and talkin' about summertime, navigating nutrition during social times, effort and expectations, and a bit of a personal...
S3E15: Measures of progress: Who, What, When & Why
On today's episode we're diving into all of the various metrics of progress and biofeedback that we like to pay attention to with our clients.Whether...
S3E14: Cut the BS - A Realistic Look Into Our Current Fat Loss Phases
On today's epi, we're diving into fat loss phases from more of a personal update, as we’ve both been in them for awhile now.We go through a quick reca...
S3E13: Learning the Hard Way
In today's episode, we're sharing a few examples of how struggle = better outcomesYou’ve heard the phrase, “Nothing worth having comes easily” & we th...
S3E12: Shit We've Changed Our Minds On
Today we're going through a bunch of shit that we've changed our mind on over the last months to the last decade.We're diving into fitness trends, nut...
S2E11: Cocktail Hour
Full disclosure, we love a cocktail. But understanding how, when & WHY we’re including alcohol in our lives can be really empowering & supportive for...
S3E10: Metabolism Hacks No One Is Talking About
Okay okay okay, if you know us, you know we ain't talkin' bout any "hacks" today. But we are diving into a commonly misunderstood and misused topic in...
S3E9: You talkin' to yo-self again?!
"Don't skip leg day, but do skip the negative self-talk"Self-talk is an internal dialogue that we all experience, often without even realizing it. It...
S3E8: Using ChatGPT to Support Your Nutrition
It's absolutely wild that we're even recording this podcast. The ways in which AI has completely taken over is equal parts exciting and terrifying! Wh...
S3E7: Taking A Break From Macro Tracking?
Lately we've had more & more clients transitioning away from macros or using tracking in a more flexible way, so we wanted to dive in to some consider...
S3E6: The Realities of Fat Loss Phases
On today's episode we're diving into the realities of fat loss phases. As much as social media likes to make it seem like it's sunshine and rainbows,...
S3E5: Self-Care? Who Cares?!
In honour of Love Day, today's episode is all about that self-care - an often necessary piece of self-love and our ability to show up best in our rela...
S3E4: Sara Asks Nicola Anything
We've got a special episode today in celebration of Nicola's birthday 🎉
Today's epi is allll about this funny gal' we all know and love!
S3E3: Self-Regulation Tool Kit (Pt.2)
Hiya fam!
Welcome to part 2 of our self-regulation series, where we're breaking down how to know if you actually need rest, or if you're just be...
S3E2 - Self-Regulation Pt. 1: The What & Why
Today is part 1 of our 2 part series on what we're calling "self-regulation" ... AKA how to know if you actually need rest or if you're just being a l...