Join Alex and Luke as he shares his journey into health and fitness and his passion for evidence-based practices. Luke discusses the role of tracking macros and the need for awareness rather than strict adherence, highlighting the significance of behavior change and finding sustainable approaches to nutrition and training. They also explore the potential benefits and drawbacks of weight loss medications, such as semaglutide, and the need for medical supervision and long-term use. The conversation highlights the complex factors contributing to obesity and challenges the notion that it is simply a matter of discipline or choice. Chapters 00:00 Introduction to Luke Hanna and his expertise in health and fitness 09:39 Luke's personal journey into health and fitness 27:11 Tracking macros: awareness vs. strict adherence 34:52 Tailoring Weight Loss Approaches 44:10 The Benefits and Drawbacks of Weight Loss Medications 59:41 Understanding the Complexity of Obesity 01:06:37 Living a Thriving Life: Flexibility and Autonomy ----- https://www.instagram.com/lukehannanutrition/ https://www.tiktok.com/@lukehannanutrition?lang=en --- Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

Join Alex and Beth, a strength and nutrition coach who shares her journey of resilience, personal growth, and overcoming alcohol addiction. After quitting drinking almost nine years ago, she got into fitness and found a passion for nutrition and strength training. Beth emphasizes the importance of mindset in achieving fitness goals and helping clients overcome challenges. She also discusses the impact of menopause on women's health and the benefits of limiting or eliminating alcohol. Beth's story highlights the transformative power of fitness and the importance of finding balance in training and recovery. -------- Chapters 00:00 Introduction and Background 01:35 Getting Into Fitness and Quitting Alcohol 06:09 Transitioning to Online Coaching 08:31 The Importance of Mindset in Fitness 10:27 Alcohol and its Impact on Mental Health 12:17 Helping Clients with Mindset and Alcohol Issues 15:21 Navigating Menopause and Alcohol 20:40 The Normalization of Alcohol and Finding Better Alternatives 24:14 Replacing Alcohol with Fitness 26:55 Finding Balance Between Fitness and Running 27:53 Balancing Different Fitness Goals 30:49 Changes in Training During Perimenopause 32:04 Prioritizing Strength Training over Cardio 33:29 Understanding Basal Metabolic Rate and Calorie Tracking 36:22 Building a Healthy and Positive Relationship with Food 39:08 Creating Balanced Meals 41:26 The Importance of Protein and Strength Training 44:40 Navigating Social Media and Dealing with Negative Comments 48:36 Being Authentic and True to Yourself 51:54 Coping with Hard Days and Stress Relief Techniques 53:45 Upcoming Projects and Events ------ Follow Beth: https://www.instagram.com/bethferacofitness/?hl=en https://www.tiktok.com/@bethferacofitness?lang=en ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

Join Alex as she sits down with Kathryn Mueller, a dentist, content creator, and dancer. They discuss her journey as a dancer, her love for fitness, and her collaboration with Buffbunny Collection. She talks about balancing her dental career and content creation, her experience with body image in ballet, and her transition to weightlifting. Katherine emphasizes the importance of being authentic, not comparing oneself to others, and prioritizing self-care. Where to find Kathryn: https://www.youtube.com/kathrynmuellerhttps://www.instagram.com/kathrynm_fit/ ---- Chapters 00:00 Introduction and Background 06:43 Navigating Body Image in Ballet 27:28 Catherine's Return to Dance 37:32 Dealing with Hate Comments and Staying True to Your Values 51:10 Living a Thriving Life: Prioritizing Self-Care and Happiness ----- ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

In this episode, Alex discusses how common stress management techniques can make us more stressed. Exploring coping mechanisms such as scrolling on social media, procrastination, isolation, emotional eating, and using the gym as therapy. Alex emphasizes the importance of recognizing these habits and finding healthier alternatives. She also highlights the need to develop emotional intelligence, sit with our emotions, challenge negative thinking, and seek support when necessary. ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

Join Alex and Brooke as they discuss her journey into fitness and the importance of a realistic approach to health and fitness. The impact of personal relationships on fitness journeys, the role of social media in shaping fitness trends, the importance of finding a sustainable fitness routine, and the significance of balance and flexibility in nutrition. Brooke shares her personal experiences and offers advice for beginners in the gym. Chapters 00:00 Introduction and Welcoming the Guest 01:23 Getting to Know the Guest's Fitness Journey 10:27 Navigating Relationships and Personal Connections 14:19 The Influence of Social Media on Fitness Trends 25:14 Understanding the Importance of Flexibility in Nutrition 30:57 Recognizing the Role of Basal Metabolic Rate (BMR) 35:17 Embracing a Realistic Approach to Food and Nutrition 38:05 Embracing the Ups and Downs of Your Fitness Journey 38:58 Living a Healthy Lifestyle: Preparation and Balance 51:28 Prioritizing Protein and Vegetables 55:23 Enjoying Your Favorite Foods in Moderation 01:02:33 Avoiding the Trap of Clean Eating 01:09:49 Fitness and Nutrition as a Celebration, Not a Punishment ------- Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching

Summary In this episode, Alex shares her personal journey from yo-yo dieting to sustainable weight loss. She discusses her initial weight gain in college, her emotional struggles, and her unhealthy relationship with food and exercise. She emphasizes the importance of mindset, self-acceptance, and taking messy action. Chapters 00:00 Introduction and Personal Story 10:41 Transitioning to a Sustainable Approach 25:20 Finding Enjoyable Forms of Exercise 30:03 Practical Tips for Maintaining Weight Loss ------ ⁠⁠Click Here to Purchase the Unposed Unbothered Journal!⁠⁠ ⁠⁠Click Here to Download LWA's Free Transformation Blueprint ⁠⁠ Save 10% with "alex" from Buffbunny:⁠⁠ https://www.buffbunny.com/?rfsn=6261901.6ab300⁠⁠ Save 20% with alex from Legion: ⁠⁠https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc⁠⁠ ⁠⁠Click Here to Apply f⁠⁠⁠⁠or 1:1 Coaching with LWA Coaching⁠

Join Alex and Robyn as they discuss the misconceptions of diet culture and the importance of finding balance in health and wellness. Taking you through Robyns journey into fitness, the controversy surrounding CrossFit, and the benefits of strength training. They explore the mental shift required to unlearn misinformation and focus on long-term health goals while emphasizing the importance of helping others and finding sustainable approaches to fitness and business. ----- ⁠Click Here to Purchase the Unposed Unbothered Journal!⁠ ⁠Click Here to Download LWA's Free Transformation Blueprint ⁠ Save 10% with "alex" from Buffbunny:⁠ https://www.buffbunny.com/?rfsn=6261901.6ab300⁠ Save 20% with alex from Legion: ⁠https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc⁠ ⁠Click Here to Apply f⁠⁠or 1:1 Coaching with LWA Coaching Chapters 00:00 Introduction 03:05 Getting into Fitness 08:08 Controversy around CrossFit 13:22 The Importance of Muscle Growth 23:17 The Benefits of Strength Training 26:24 The Mental Shift in Fitness 28:13 Unlearning Misinformation 29:10 Helping Others in Fitness and Business 29:36 The Challenge of Balancing Financial and Health Goals 35:09 Avoiding Extremes in Dieting and Nutrition 43:39 Finding Balance in Your Relationship with Food and Exercise 54:46 Defining Thriving as Confidence and Assurance in Daily Actions

Join Alex and Dr. Julia Lerond as they discuss common misconceptions in health and wellness. They address the misconception of spot reduction, emphasizing that body shape is largely determined by genetics and cannot be changed through targeted exercises. Genetics determine body composition, highlighting the importance of lifestyle factors such as exercise and nutrition. Encouraging listeners to focus on overall health and well-being rather than solely on weight or appearance. Plus, it debunks the idea that you can out-train a bad diet and highlights the importance of setting realistic expectations. Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

🎙️ In this episode of the Born to Thrive podcast, join us as we dive deep into the fascinating world of optimizing hormonal health, understanding the detrimental effects of inflammation, and exploring the profound impact of mental health on your fitness journey. Our special guest, Nick Langer, brings over 14 years of expertise in the coaching industry, coupled with a passion for enhancing hormonal, functional, and mental well-being to help individuals achieve their fitness goals. 💪 Discover actionable insights and strategies to optimize your hormonal balance and unlock your full potential. Learn about the interconnectedness between hormonal health, inflammation, and mental well-being, and how addressing these factors can revolutionize your fitness journey. (1:25) Intro (4:05) Optimizing hormones  (10:10) Consistency with the basics (16:53) "Inflammation"  (22:38) Addressing mental health and mindset with clients (29:45) Ozempic and managing PCOS with nutrition  (40:15) Improving insulin sensitiviy  (49:18) Tips you can do to improve insulin sensitivy  (53:49) Setting expectations  (58:50) What does it mean to be thriving?

On today's episode of the Born to Thrive Podcast, we talk about what a calorie deficit actually is and why you may have thought you were in a calorie deficit but you actually were not. We talk about how to ensure that you are actually in a deficit in the future, how to do it sustainably, and how hormones might effect your weight loss.  (2:00) You will always lose weight in a calorie deficit (5:24) Energy balance  (7:24) Doing everything right but the scale isn't moving  (14:00) Sustainable defecits  (22:43) Mastering the basics  (26:06) Weight loss and hormones  ------------------------------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint  Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Please welcome Austin Current to the Born to Thrive Podcast! Austin is a world-class online fitness coach and the author of Science of Strength Training, an international best-selling book translated into 10+ languages. Since 2013, he has earned his IFBB Pro status as a drug-free athlete, the second-youngest in history at the time, graduated with a degree in Exercise Science focusing on Sports Nutrition, and has earned and upheld his NSCA-CSCS and ISSN-CISSN certifications. Austin has helped transform the lives of thousands of gym-goers, professional athletes, and personal trainers around the globe. He has contributed articles for major publications such as Men’s Health, Muscle & Fitness, Muscle & Fitness HERS, Barbend, T-Nation, and Penguin Random House Higher Education, among others. (0:44) Intro (8:22) Getting started with strength training (14:43) Experts trying to be right over being helpful  (19:20) To be a coach is to be a communicator  (28:00) You don't know what you don't know  (36:00) Unraveling the narratives about health, nutrition, and fitness (45:50) Finding what you love to do (52:23) Life is about change  (56:10) The devil we know  (1:03:44) You'll never hate yourself into a body you love (1:06:56) Life after bodybuilding  (1:16:32) Austin's book, The Science of Strength Training  Follow Austin: Website: https://scienceofstrengthtraining.com/ IG: @austincurrent_

On today's episode of the Born to Thrive Podcast, we have special guest Jordan Lips. Jordan is a former gym owner, certified personal trainer, MNU Certified Nutritionist, Certified in biomechanics and anatomy through N1, and coffee enthusiast. Jordan talks about the misconceptions around reverse dieting, how metabolic adaptation isn't that scary, and how biomechanics are not that important for the average person trying to get in shape, and more.  (3:00) What is MNU (5:19) Joey's take on reverse dieting and misinformation (15:29) Problems with marketing the reverse diet  (22:33) How to "reverse" diet the right way (25:23) Metabolic adaptation isn't as scary as the fitness industry makes it out to be  (29:45) Entitlement and expectations when it comes to weight loss (37:14) Closing the book on reverse dieting (41:34) The glute era and women's strength training (50:30) The lack of importance of biomechanics for the average person (54:25) Fitness and health information on social media

On today's episode of the Born to Thrive Podcast, Alex talks about real ways to measure progress with your health and fitness goals that are not related to the scale. These are "not sexy" ways to measure progress that most of the diet industry ignores because they don't always show instant results. Alex explains how you need to have a mindshift around food and unlearn much of what the diet industry has "taught" you. And Alex tells you how she has done this with her clients so you can learn from their success.  (0:34) How you measure progress  (5:20) Non-scale victories  (8:00) Mindset shift around food (10:35) Problems with diet culture and meal plans (14:22) Short-term vs long-term thinking (15:57) Humans are inherently negative thinkers  (18:43) Fear of change outweighs the fear of staying the same (22:08) Client story (25:35) Unlearning diet culture ------------------------------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint  Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

On today's episode of the Born to Thrive Podcast, Alex talks about the fixed mindset that the dieting industry has created in people causing the weight regain problem we have in the west. Alex breaks down fixed vs growth mindset, how diets are the opposite of behavior change, why the diet worked for your neighbor but not you, and how you have to fight against the norm.  (0:20) Weight regain problem  (1:33) Fixed vs growth mindset (4:30) How diets are the opposite of behavior change (6:53) Chronic dieter vs lifestyle change (9:30) Sales call story (15:10) It's your fault (19:00) The pain of staying the same has to outweigh the pain of change (22:00) Society has normalized things going against behavior change (25:03) The norm is not to change, you have to change the norm   ------------------------------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint  Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Please welcome Dr. Joey Munoz to the Born to Thrive Podcast! Dr. Joey Munoz has a Ph.D in Nutrition Science and worked for Biolayne before starting his own coaching business, Fit4Life Academy.  On today's podcast, we talk about how Dr. Joey started his fitness journey, how society makes things harder for overweight or obese individuals, dispelling nutrition myths online, and more!  (0:40) Intro (7:25) Joey's struggle with weight and how overweight people are not "lazy" (13:19) You can't hate yourself into a body you love (18:00) How Joey helps his client (24:22) Not ready to make a change (32:00) Being direct with communication (33:48) Being on the Biolayne Team and then starting his own company (40:48) Worst myths in the nutrition space (52:20) "What works for me" and nuance  with nutrition    Follow Dr. Joey Munoz at: IG: @dr.joeymunoz Podcast: The Dr. Joey Munoz Show

Please welcome a very special guest, Sabrina McMullen AKA Beefcake Brina, to the Born to Thrive Podcast! Sabrina is an online fitness coach and owner of multiple businesses. Today we talk about how she goes about calling out the frauds in the fitness space and what red flags you need to look out for on social media when listening to someone.  We also discuss how she runs multiple businesses and how she stepped into the supplement industry by launching her own supplement company. With everything she's accomplished, we also talk about how she has developed herself as a person in doing all of these endeavors she's set out to do.    (1:00) Intro (6:09) Busting fitness frauds (9:15) Being able to explain research to everyone (13:40) Red flags to look out for online  (18:15) Issues with unqualified coaches in the online coaching space (22:00) How misinformation spreads so fast online (28:21) Vanguard supplements and running a second company (37;00) Issues and struggles in the supplement industry (43:09) Developing confidence and relationships (53:07) Being unique in the fitness space   Follow Sabrina: IG: @beefcake_brina TikTok: @beefcake_brina Vanguardsupplements.com

Please welcome Caleb Fong to the Born to Thrive Podcast! Caleb is a business coach and mentor. After running his online fitness coaching company, Caleb Fong Fit, for 6 years and crossing the 7 figure mark, he started to fall in love with the business side of building my biz and helping other coaches build theirs. Caleb left his fitness business behind and started mentoring as a business coach, working for another company, and then eventually leaving and creating his own mastermind called The People First Agency. Caleb helps entrepreneurs get out of their way to scale predictable and profitable businesses without burning out. Caleb is currently living in Austin, Texas but is originally from California, and he is getting ready for a bodybuilding show next year! (2:50) How People First Agency is different from other business coaches  (5:30)  Issues and clarity in entrepreneurship (10:39) Two questions to create clarity in your business  (15:28) Letting go of your old identity  (19:20) Hitting rock bottom and self-sabotage (26:51) What Caleb finds rewarding in mentoring others (35:45) Your past self coming back (40:47) The People First Podcast (47:50) Action step to improve your life   Follow Caleb at: Instagram: calebdfong Youtube: calebdfong Tiktok: calebdfong

Please welcome a very special guest, Jourdan Blue, to the Born to Thrive Podcast. Jourdan is a licensed Marriage and Family Therapist and the creator of Relationship Theory. She is a direct and results oriented therapist and coach that has worked with thousands of individuals and couples, and is known for her ability to completely rewire and change insecure attachment styles permanently. Jourdan works with professional athletes and celebrities and also specializes in transforming mindsets, insecurities, and optimizing top performance through her rewiring process. She has traveled the world officiating weddings for her success stories and is on a mission to create more thriving healthy relationships. She believes “It’s not meant to be, It’s made to be” and she wants to ensure everyone has the opportunity to have the life (and relationship) they’ve always dreamed of. Jourdan currently lives in Nashville, TN with her husband Ryan and you can find her online at RelationshipTheory.com (1:40) What got Jourdan into therapy (10:30) Going outside of schooling and discovering attachment research (14:45) Becoming comfortable leaning into a relationship (18:55) Hurt people hurt people unless you work on your hurt (22:40) Neuroplasticity and how people can change (28:55) Tools, books, and videos that actually work (37:45) Rewiring the brain (45:00) Why you need to stop reading and listening to the wrong stuff (50:35) Understanding avoidant attachment style (1:02:45) Basement and first-floor metaphor    Find Jourdan at: IG: @jourdanvirginiablue Website: RelationshipTheory.com Get Access to Jourdan's Free Training Join the Rewire Your Attachment Sytle Workshop

Today we welcome LWA coach Lauren Leach to the Born to Thrive Podcast! Lauren is a Registered Nurse, fitness and nutrition coach, and is pre and post natal certified.  Lauren just gave birth to her family's second child and we talk about some of the challenges of getting back to the gym that moms face. Lauren talks about the importance of having a healthy relationship and good communication with a partner and how to regulate emotions on today's episode.    (4:30) Lauren's fitness journey (14:20) Getting back to things after pregnancy  (20:06) Pregnancy restrictions  (25:45) Marriage and healthy relationships (32:57) Social media and communication (39:00) Importance of positive self-talk (42:30) Learning to regulate emotions  (49:50) Going against the grain to reach your goals (54:00) The gym isn't therapy (1:05:34) Having opinions and not caring if others do it (1:09:44) Toxic diet industry trends (1:14:38) What is "healthy" food?   Follow Lauren at: IG: @coachlauren_leach TikTok: @coachlaurenleach

Please welcome Cheryl Belber to the Born to Thrive Podcast! Cheryl is the co-founder and CEO of Empowered to Profit, a full service accounting agency specializing in owners getting paid from their business.  Breaking the sterotypical "accountant mold," this firm focuses on relations over transactions, and ensuring the business is actually making sense for you, the owner.  Cheryl talks about putting more of your revenue into YOUR account, ensuring your business is here for a long time and actually benefits you so you can live out your dreams and goals, and more!   (1:23) Founding Empower to Profit (5:20) Finding enjoyment and gratitude while growing a business  (9:05) Embracing being direct (11:27) Challenging the stereotypes of accounting  (13:20) Getting over the fear of finances  (20:05) Finacial clarity in business and personal success  (23:00) CEO Spreadsheet (30:25) 2024 Business predictions (33:00) Avoiding scarcity mindset (38:00) Stack wins (41:00) How running a business has changed Cheryl's marriage  (45:00) Being a female business owner in a male-dominated industry   Follow Cheryl: IG: @empowered2profit TikTok: @empowered2profit Grab a copy of Cheryl's Free Money Mastery Toolbox ------------------------------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint  Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching