Fitness Simplified with Kim Schlag

In episode 167 I tackle 6 struggles  some of my IG community members are having being successful with their New Year goals. 

Big Announcement: 

Fitter By The Day is an essential 4-week health protocol for daily body and mind training.

Daily movement, protein tracking, mindful eating, and crucial mindset work will move you from where you are right now to the fitter, healthier lifestyle you want. 

Available Wednesday January 4th. Make sure you're on my mailing list to get in as soon as doors open: https://www.kimschlagfitness.com/keep-in-touch/

Episode 165: Dr Karin Nordin https://www.instagram.com/karinnordinphd/  is a Phd expert in mindset & behavior change. She is the founder and owner of Body Brain Alliance which helps people make compassion first change. If you are considering setting New Year's resolutions and would like some expert guidance on how to do that, this episode is for you.

Answering your questions about my fat loss phase to help you with your current or upcoming fat loss goals.

Fitter By The Day will be available Wednesday, January 4th. Make 2023 the year you make the leap from wanting to lose weight and get fitter to actually doing it.  FBTD is a 4 week health protocol for daily body and mind training. Daily movement, protein tracking, mindful eating and crucial mindset work will move you from where you are right now to the fitter, healthier lifestyle you want. Start where you are. Be amazed at where you go! Be sure you're on my this list https://www.kimschlagfitness.com/keep-in-touch/to be among the first to know when it's available. PS: It's just $99!

Dr. Lyndsey Harper is an Ob/Gyn in Dallas Texas and the founder of Rosy, a first-of-its-kind app and media platform that offers personalized

solutions for sexual wellness. Come listen in as we discuss sexual wellness in Peri/Menopause.

Ready to not start the New Year with yet another crash diet?

Ready to close the gap between what you intend to do and what your behavior actually is?

Grab Fitter By The Day on January 4th!

Fitter By The Day is a 4 week mini-course that helps you practice 3 essential healthy habits while building your confidence in your ability to be that healthy, fit person you've dreamed of becoming.

All for less than $100!

Make sure you're on my email list for all of the details on how to join: https://www.kimschlagfitness.com/keep-in-touch/

If you are interested in working towards a BIG fitness goal and want to start on the path towards achieving that goal by stacking one small habit on top of another, come listen in as I coach Lynn to do just that. Lynn emailed me earlier this week and asked if I do paid phone consultations because she'd just spent 30 days practicing a habit she selected and was ready to fold in another habit and wanted help selecting what that habit would be. 

I don't do paid phone consults, but what I do is when someone reaches out with a question that has widespread application I offer to hop on the chat if we can record to share here.

So if you have a question you want me to help with email me kim@kimschlagfitness.com and we can set up a call.

let's not let worry about gaining weight this holiday season dampen the most wonderful time of the year!

Q & A time today:

We cover a lot of ground:

What is creatine, how does it work and how to take it

What's the deal with Celeb weight loss gummies?! (Did you see what Oprah said this week?)

How to know how many calories to eat for weight loss

What to do if you struggle with nutrition consistency

and much more!

mentioned in the episode:

Fitter After 40 Wait List: https://kim-schlag-fitness.mykajabi.com/fitter-after-40-waitlist-spring2023

Free 5 Day Fat Loss Crash Course: https://www.kimschlagfitness.com/free-5-day-fat-loss-crash-course/

Come with me behind the scenes as I my cardiologist evaluates my risk for cardiovascular disease:

American Society For Preventitive Cardiology Nutritional Modifications To Reduce Artherosclerotic Cardiovascular Disease: https://www.sciencedirect.com/science/article/pii/S2666667722000101?via%3Dihub

Dr. Danielle Belardo: 

Hello my friend! Good to be back from my month long hiatus. Coming in hot with a listener Q & A:

150 Episodes GIVEAWAY! 

Win my 75 Minute Meal Prep containing recipes, shopping list, and macros for a full work week. 5 breakfasts, 5 lunches, and 5 dinners. That's 15 meals done in just over an hour. You'll do the shopping then hit play and we'll cook it all up together.

To enter leave a rating and review on itunes. (Obviously 5 stars is helpful!) Drop a few sentences about why you enjoy the podcast and then send me a screenshot via Insta DM (kim@kimschlagfitness) i'll pick a winner at random. Good luck! And thank you from the bottom of my heart for listening.

Every week it comes: the weekend. Wahoo! or if You're trying to lose weight it might feel more like Wahhhh. In today's episode i share 4 strategies to help you navigate weekend weight loss success while still enjoying your weekend.

Q&A day on the pod. Today we cover:

I get asked all the time " Is X workout strength training? (pilates, yoga, Orangetheory, Bodypump...) 

In today's episode I break down how you can answer that for yourself.

On today's episode I answer a question I received on Instagram about life after fat loss.  i walk you through 5 things you can do *during* a fat loss phase to help you keep your results long term.

A little Alphabet Soup here for you today: BMR, TDEE, TEF, EAT & NEAT. Perhaps you're thinking WTF right about now;) I promise to keep it simple and keep it actionable. By the end of the episode you will better understand your metabolism and the impact YOU can have on it, including my simple process for upping it with your NEAT. Ready? Let's gooo!

Weight and Fat are not the same exact thing and if you treat them as though they are you might find yourself discouraged, distraught and even in a position of giving up on your goals, even when there was never anything to be upset about in the first place.

On the final walking buddy bonus episode of the 21 Day Step Challenge I share with you my practice of walking meditation and describe how you might use it. You'll receive 3 powerful prompts to walk and ponder on.

The episode I referred to with Joyce Shulman of 99 walks: Episode 80

I taught myself how to like vegetables as a woman in my 40s after a lifetime of not eating vegetables. In this bonus Walking Buddy episode I share how I did it. Now if you already eat vegetables, this episode is still for you as you can use the same principles to make a change that's difficult for you.

On today's episode I'm joined by my friend and colleague Beth Feraco. Beth is a strength and nutrtion coach, a recovering alcoholic and Tik Tok's resident Nutrition BS detector. Join us as we talk about alcohol and weight loss, how to eat treats in moderation and of course Beth busts some nutrition myths for us.

Shelby Harris, PsyD, DBSM is a psychologist in private practice in Westchester, NY. She is board certified in Behavioral Sleep Medicine and treats a wide variety of sleep, anxiety and depression issues using evidence-based, non-medication treatments. Her self-help book, The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication was published by W.W. Norton books in 2019. Dr. Harris holds a dual academic appointment as Clinical Associate Professor at the Albert Einstein College of Medicine in both Neurology and Psychiatry. Before going into private practice, she was the longstanding director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center. She is frequently invited by hospitals, corporations and parent/school groups to give sleep health workshops. Dr. Harris has been an invited columnist for the New York Times “Consults Blog,” and is frequently quoted in the media, including the New York Times, New Yorker, Huffington Post, and O Magazine. She has appeared on the Today Show, World News with Diane Sawyer and Good Morning America. Dr. Harris can also be found on Instagram at @SleepDocShelby where she provides evidence-based information about sleep wellness and sleep disorders.

Today I share with you the Magic Question. This is a question I use as I begin coaching conversations with my Menopause Weight Loss Course members.  This is a question you can use whenever you are evaluating what you might want to do next with your fitness or nutrition.  Whenever you have a question in your brain of "Would it be better to do this or that?" This is the question you should start with.

Though Weight Loss will never be easy, it can be made easiER. On today's episode I talk you through 5 strategies to do just that.

Susan and I join host Rachel Hughes in the Perry Community for a chat about aging & fitness.

Link to join my signature course The Menopause Weight Loss Course is here: https://kim-schlag-fitness.mykajabi.com/menopause-weight-loss-course-your-60-day-challenge-updated-1

Doors close at midnight Tuesday September 7th.

Hedi and Natalie from "Butter Your Macros" join me to talk about 7 ways strong gives you the life you think skinny does !

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Heres the link to my free master class: https://www.kimschlagfitness.com/free-menopause-fat-loss-masterclass.html

For more fitness content:

 Instagram: @kimschlagfitness  

Twitter: @kimschlagfitnes  

TikTok: @kimschlagfitness

lose 25 pounds in one year! That doesn't sound too flashy, but how would you feel if you were the woman who lost 25 pounds? Would it really matter that it took a year. listen in as I read a DM from a woman who did just that. After watching one of my tiktoks! 

On todays episode I share some personal accounts of how sleep impacted my weight loss and how it is definitely impacting yours! 

. .  FREE menopause Weight loss kickstart: https://www.kimschlagfitness.com/menopause-weight-loss-kickstart.html 

-Are you a woman over 40 who's tired of trying over & over to lose weight with little to no success?  

-Are you confused as to what ACTUALLY works for fat loss after 40? I will show you the top 4 weight loss mistakes women over 40 make and how to fix those common mistakes! . . . 

For more fitness content:

Instagram: @kimschlagfitness  

Twitter: @kimschlagfitnes  

TikTok: @kimschlagfitness

On todays episode we discuss how to can finally make peace with your scale ! We talk about how you can have a healthy relationship with it and food and its not as hard as you think! 

For more fitness content: 

Instagram: @kimschlagfitness  

Twitter: @kimschlagfitnes  

TikTok: @kimschlagfitness

No BS guidelines for figuring out how many calories to eat for fat loss. It truly does NOT have to be as complicated as it feels!  

For more fitness content: 

Instagram: @kimschlagfitness  

Twitter: @kimschlagfitnes  

TikTok: @kimschlagfitness

Its never to late to make the switch to working in the fitness industry! In this Episode we discuss Emilie's transition to the fitness industry after a long career as an audiologist. Hear how she did it and for those not interested in entering the fitness industry Emilie also discusses the similarities in helping people improve their hearing and helping people improve their fitness!  

For more fitness content:

 Instagram: @kimschlagfitness  

Twitter: @kimschlagfitnes  T

ikTok: @kimschlagfitness

On todays episode I am joined by a former client of mine, Vema. We discuss that even though she has made tremendous progress. When she looks in the mirror she sometimes still sees the old Vema. We talk about how you can overcome this!

On todays episode I am joined by Dr. Brittany Masteller and we discuss the ins and outs of how much activity one really needs. As well as how we can help our kids exercise more, even if they don't like sports!

On todays episode I am joined by physical therapist, Marci Silverburg, who specializes in women's health and pelvic therapy. We chat all about Diastasis Recti and what you need to know about it, even if its been years since your last pregnancy!

On todays episode I am joined by a member of my instagram community by the name of Maria. She reached out to me by DM's and asked me this question, "I get anxiety when I get to the end of the day and see that I don't have many calories left, any advise?" Does that resonate with you? This is such a common concern and as we chat I walk her through several strategies she can use, so she does not feel anxious at the end of the day about how much food she has left!

-here’s the workout tutorial mentioned in the episode: https://youtu.be/fNU4xqvyZFw

On todays episode I share with you the story of how I have been battling illness for the past three months and have been unable to train at all or keep up with my nutrition goals. I share what effect this has had on my fitness and what I intend to do about it.  Most importantly I discuss why I am not panicking about it and why you should not panic if you find yourself in a situation where you are out of the gym!

On todays episode, I am joined by one of my instagram followers named Megan. We have been chatting recently via email about a personal situation that is just so relatable, which we will be discussing today.  How do you get the support you need from your partner for your fitness goals and how do you help your partner with their fitness goals, if they are not interested in fitness goals? How do you help someone want to change?

In today's episode, I'm going to be fielding a question from a member of the Instagram fam! Cathy wrote in very frustrated with her workouts. Is she lifting heavy enough? Is she lifting long enough? When she starts lifting heavier and longer she feels frustrated and doesn't like it so she cuts back, and then she is worried it's not effective and maybe she should give it all up and walk already. So today we will discuss the specifics of what makes an effective workout as well as the mindset piece of working out, and how to make your workouts truly work for you.

Youtube Links:

How to get fit at any age: https://youtu.be/Hp15g6STkAo

How to workout at home: https://youtu.be/fNU4xqvyZFw

On today's episode, I am joined by my new friend Karen. Last week I posted a question box on my Instagram stories and Karen wrote in and her words struck me. She asked "I want to lose weight but I don't actually want to change what I eat". This question I'm sure hits home for a lot of you and that's what we are going to talk about today, what do you do and how do you move forward?

On todays episode I am joined by fitness and omen's health expert Amanda Thebe. Amanda Has a new book coming out this Sunday which just so happens to be World Menopause Day. Her book is titled Menopocalypse: How I learned to thrive during menopause and how you can to.  Amanda and I spend some time on little discussed topics like what is actually happening with your body during menopause, what is HRT and why is everyone so dang afraid of it, and how can we build the resilience we need to get through these difficult years. After listening to this episode if you want to hear Amandas full menopause story listen to episode 21.

On today's episode, I am switching things up and turning over hosting duties to my friend and mentor Jordan Syatt! Now when you listen to the podcast each week you hear snippets, bits and pieces of my story, but I am mostly focused on my guest. This week you will hear my story. Jordan asks me questions about my struggle with obesity, where did it start, did I always struggle with obesity, how did I get out of that situation, and lots about the dumb and embarrassing things I tried in my attempts to lose weight. I think you might just see a little of yourself in my own experiences and hopefully this will help you avoid all the mistakes that I made.

-Link to pistol squat video discussed in the episode: https://youtu.be/VyFX6M4VX0o

You have probably heard the age old adage you can't out train a bad diet. On todays episode I speak with a listen who exercises every single day and is not getting the results she wants. In this episode I address where you should look and what you should do to combat this issue.

Today I will be tackling a listener's question."What are your views on intuitive eating and weight loss?" This is a controversial question, as many of those in the intuitive eating community do not approve of intuitive eating for purposeful weight loss.Listen in to hear my take on it!

In this episode, I answer questions that I have received in my DMs. Starting with this one, should I count calories or should I count macros and which is better for weight loss? If this is something you are interested in be sure to give this episode a listen, let's go!

On today's solo episode I dive into current events and discuss the new roles we as parents have found ourselves placed in this year. Not only are we full time workers, but now we are also school administrators for our kids online schooling. How is this impacting your fitness Goals? Today I will coach your through three questions you need to ask yourself to make sure your fitness goals and current situation are in alignment, and if they are not, the steps that you can take to get there!

Abs and toned arms are cool, but you know what's cooler? Being healthy.  Today i'm joined by 53 year old fitness coach and author Pam Sherman. She shares her world rocking a-ha moment when it became crystal clear that her fitness pursuits had benefits that went far beyond how awesome she looks (and she has a rockin' physique.)

The force is strong with the booty band brigade. So much fluff out there that won't actually help you reach the goals you are striving for. My friend Chad Hargrove (@chadhargrove1) and I sit down for a chat about the divide between the most popular female fitness advice and the best female fitness advice and how to bridge that divide.

Any woman who's been through the rocky terrain of perimenopause knows there are a lot of downsides.  Health and Lifestyle Author Katarina Wilk's book Perimenopower reminds us we don't have to be the victim in this story.  After you give a listen to my interview with Katarina grab your copy of the book on Amazon (or wherever you're lucky enough to buy books in person these days.)

I talk about weight loss a lot here on the podcast. On today's episode we are tackling a different subject that you might be trying to solve with a weight loss approach, when in fact it requires a different approach. If you are relatively lean but still don't have the look you want this episode is for you!

Eating "clean" isn't getting you the results you expected. Why is that? 

If you know strength training will give you the results you want: you want to look defined, you want to feel strong, move better & age well, but you just don’t know where to start with workouts, this episode walks you through it step by step. Youtube videos mentioned: Full home workout: https://youtu.be/fNU4xqvyZFw Push up Tutorial: https://youtu.be/OIHuFxRa9LM Pull Up Tutorial: https://youtu.be/ksTW0jh4AJk