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Welcome back! Today we’re stepping into Week Four of your SMART fitness journey... the wrap‑up, the checkpoint, the moment where we pause and look at everything you’ve built over the last three weeks. If you’ve been here since Week One, you’ve shown courage, consistency, and a whole lot of heart and if you’re joining us now, you’re right on time because today is all about reflection, momentum, and setting yourself up for what comes next. Let’s dive in! Let’s take a moment to look at how far you’ve come. Week One You set your SMART goal. You showed up. You proved to yourself that you could start even if it wasn’t perfect, even if it felt messy. Week Two You strengthened your streak. You learned how to stay accountable without shame. You discovered that consistency isn’t about intensity, it’s about returning. Week Three You upgraded your identity. You moved with intention. You completed four days of movement and proved that you’re becoming the kind of person who honors their body on purpose.That’s not small. That’s not accidental. That’s growth. And now, in Week Four, we’re taking everything you’ve learned and turning it into momentum. Week Four isn’t about pushing harder. It’s about integration. This is the week where you ask: What habits are stickingWhat habits need adjustingWhat habits feel goodWhat habits feel forcedWhat habits are becoming part of who I amWeek Four is your chance to refine, not restart. You’re not going back to zero. You’re building on a foundation you’ve already created. Here's your official Week Four Listener Challenge. “The Momentum Checkpoint” Over the next 7 days, complete this simple three‑part reflection: 1. What worked? Think about the last three weeks. What habits felt natural? What actions made you feel proud? What routines actually fit your life? 2. What needs adjusting? Not judging, adjusting. Maybe your workouts were too long. Maybe your schedule needs flexibility. Maybe you need more rest days. Maybe you need more variety.Adjusting is a sign of wisdom, not weakness. 3. What’s one habit you want to carry into next month? Just one. Not five. Not ten. One habit that feels meaningful, doable, and aligned with who you’re becoming.This challenge helps you transition from “I’m trying” to “This is part of my life now.” Let’s talk about long‑term accountability, the kind that lasts beyond January. Here are a few ways to stay grounded: 1. Keep your goals flexible. Life changes. Schedules shift. Your goals should move with you, not against you. 2. Use identity‑based languageInstead of “I’m trying to work out,” say “I’m someone who moves my body.”Instead of “I’m trying to drink more water,” say “I’m someone who stays hydrated.”Identity fuels consistency. 3. Build community. Share your wins. Share your struggles. Invite someone into your journey. Accountability grows stronger when it’s shared. 4. Celebrate the small stuff. Every walk. Every stretch. Every mindful moment. Every return after a setback.Small wins build big momentum Take a deep breath with me.Think about the version of yourself who started this journey. Now think about the version of yourself today. What’s different? What’s stronger? What’s softer? What’s more aware? Now ask yourself: What do I want the next 30 days to feel likeWhat kind of energy do I want to carry forwardWhat’s one promise I can make to myself that feels kind and realisticHold onto those answers. They’re your roadmap for the next chapter. Week Four isn’t the end, it’s the checkpoint. It’s the moment where you recognize your growth, honor your effort, and choose your next step with intention.You’ve built consistency. You’ve built confidence. You’ve built identity.And now, you’re ready for whatever comes next. If this Monday Morning Brew series has helped you, share it with someone who’s starting their own journey and as always be kind to one another and be the change you want to see in the world! Stay tuned for next week, because we'll share some of our own tips and tricks that we use to stay consistent and accountable throughout the week and we'll talk about the importance of fueling properly before and after our workouts! This is Luis & Ashlee, and you’ve been listening to the Fittalk with Coach Luis Podcast. See you in the next episode! Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Welcome back! Hope you are all having a great start to your Day, grabbing your marinated bean water or tea and I have to say I'm so thankful you choose to listen to us and I hope that we help kickoff your Day in a positive and focused way!  Well today we’re stepping into Week Three of your SMART fitness journey. If you’ve made it this far, take a second and acknowledge that. Most people fall off after Week One. But not You! You’re still here. You’re still showing up. That matters. Week Three is where your habits start to take shape. It’s where your brain begins to recognize, “Oh… we’re doing this now.” But it’s also where boredom, doubt, or life’s distractions can creep in. So today, we’re talking about how to upgrade your consistency, keep your momentum alive, and stay connected to your “why.” SEGMENT 1: WHAT MAKES WEEK THREE UNIQUE Week Three is a turning point. Not because you’re suddenly doing harder workouts, but because you’re building identity.In Week One, you were trying something new. In Week Two, you were proving you could stick with it. But in Week Three? You’re becoming the kind of person who moves their body on purpose.This is where fitness shifts from a task… to a lifestyle. But here’s the catch: Week Three is also when the novelty wears off. You might feel: A little boredA little tiredA little tempted to skipOr even a little unsure if you’re making progressAll of that is normal. It doesn’t mean you’re failing whatsoever, it means you’re transitioning.This week is about leaning into the routine, not running from it. SEGMENT 2: RECONNECTING WITH YOUR “WHY” I'd love to pause and reconnect with something important... your “why.” Why did you start this journey? What were you hoping to feel? What were you hoping to change? What were you hoping to prove to yourself? Your “why” is your anchor. It’s the thing that keeps you going when motivation fades. Take a moment and bring that reason back to the front of your mind. That’s what’s going to carry you through Week Three. SEGMENT 3: THE WEEK THREE CHALLENGE — “THE CONSISTENCY UPGRADE” Alright, here’s your official Week Three Listener Challenge. “4‑Day Consistency Upgrade”. For the next 7 days, your goal is simple: Complete 4 days of intentional movement, any style, any length. Not perfection. Not intensity. Just four days where you choose to move your body on purpose.Movement options include: A 20‑minute walkA 10‑minute strength routineA stretching or mobility sessionA dance breakA yoga flowA beginner cardio videoA bike rideA swimA hikeEven cleaning or yard work if it gets your heart rate up The goal is intentional movement, not performance.You may be wondering Why this works: It strengthens your habit loop, It builds confidence, It keeps your goals flexible, It reduces the “start over Monday” cycle, It helps you feel proud of your consistency. Four days. That’s it. You can absolutely do this. SEGMENT 4: ACCOUNTABILITY BOOSTERS FOR WEEK THREE: Let’s talk about how to stay accountable this week as always without shame, without pressure. 1. Use a simple tracking system  A calendar. A notes app. A whiteboard. A sticky note on your fridge. Whatever works for you! Seeing your progress keeps your brain engaged. 2. Celebrate the small wins Did you move for 10 minutes? That counts. Did you stretch instead of skipping entirely? That counts too. Small wins stack up. 3. Pair your movement with something enjoyable A favorite playlist. A podcast episode. A walk with a friend. A show you only watch while on the treadmill. Pleasure makes habits stick. 4. Don’t let one missed day turn into a missed weekIf you skip a day, don’t spiral. Just pick up where you left off. Consistency is built on returning, not perfection. SEGMENT 5: QUICK GUIDED REFLECTION Take a breath with me.Think about the version of yourself you’re becoming. The one who moves with intention. The one who honors their body. The one who shows up even when it’s not exciting. Now ask yourself: What’s one small action I can take today to support that version of me?How do I want to feel at the end of this week?What would make me proud seven days from now?Think on these, I'd even suggest writing down and holding onto those answers. They’re your compass for Week Three. Week Three is where consistency becomes identity. Where effort becomes routine. Where small steps start to feel natural.You don’t need to be perfect. You don’t need to be intense. You just need to keep showing up, four days this week, with intention and compassion.Well that's a wrap! If this episode helped you, share it with someone who’s on their own fitness journey. As always, thank you for taking time out of your Day to join us! Remember to be kind to yourself and to be kind to each-other, be helpful, be useful and tell your loved ones how much you love them, call that friend who crossed your mind randomly and just say hi! Pay it forward... buy that person behind you in the drive-thru a coffee, just spread love and kindness whenever you can and above all, be the change you want to see in the world! See you next time! And get ready! Week Four is the wrap up episode for this "SMART goals series" to kick off the New Years. February is where we start talking about momentum, confidence, and long‑term sustainability. This is Luis & Ashlee and you’ve been listening to the Monday Morning Brew! See you next time. Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Welcome back! Today we’re stepping into Week Two of your SMART fitness journey. If you made it through Week One, whether you crushed it or stumbled your way through WE'RE proud of you. Week One is about showing up. Week Two is about strengthening your streak. This is the week where excitement fades and routine begins. And that’s not a bad thing, that's where real change happens. So today, we’re talking about how to stay consistent, how to stay accountable, and how to keep your goals feeling doable instead of overwhelming. Also, here is the Week 2 Challenge! THE CHALLENGE: “3‑for‑5 Fitness Streak” For the next 5 days, complete any 3 fitness actions from this list: • A 15‑minute walk • A 10‑minute stretch session • A beginner workout video • Drinking an extra bottle of water • A 5‑minute breathing or mindfulness break • Tracking your meals or movement • Doing 20 squats, 20 wall push ups, or 20 calf raises Mix and match. Choose what fits your day. The goal is consistency, not intensity. Why this works: • It builds confidence • It strengthens your habit loop • It reduces the “all or nothing” mindset • It keeps fitness doable Three wins in five days — that’s your streak. Tag us our social media so tag us @livetoprogress and use #3for5fitness #livetoprogress  If this episode helped you, share it with someone who’s working on their goals too. And get ready! Week Three is where we upgrade your consistency even more. That's all we got for today! So as always, thank you for taking time out of your Day to join us, hopefully you did it while in your car driving to work, or while sipping your marinated bean water, but whatever you chose to do while listening, just remember to chose to be kind to yourself and be kind to each-other. We need this now more than ever, be helpful, be useful and always be yourself unless you can be Batman.. then always be Batman, above all be the change you want to see in the world! See you next time! Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Welcome back everyone! As you all know this Podcast's purpose is to be able to come together and talk about growth, courage, and the small steps that help us build a healthier, kinder life. We are your hosts today, Luis & Ashlee, and today we’re diving into Week One of your SMART fitness goals, that crucial first stretch where excitement meets reality. If you’ve set fitness goals for the new year, this episode is for you. If you meant to set goals but haven’t started yet, this episode is also for you.And if you’re already feeling yourself slipping a little… you’re definitely in the right place. Let’s get into it. We'll go into "WHY WEEK ONE MATTERS" Week One is powerful. It sets the tone. It builds momentum. It teaches your brain, “Hey, we’re doing this now.” But Week One is also where people tend to overdo it, burn out, or get discouraged. So today, we’re going to slow it down and focus on SMART goals. Last week we touched on what those are, but just as a quick refresher here, smart goals that are: Specific / Measurable / Achievable / Relevant / Time‑bound and we’re going to talk about how to stay accountable in a way that feels supportive, not stressful. Because fitness isn’t punishment. It’s a form of self‑respect. "SETTING YOUR WEEK ONE SMART FITNESS GOAL" Let’s walk through a simple Week One SMART goal. A lot of people start with something like: “I’m going to work out every day for an hour.” That sounds great… until life happens. A SMART Week One goal might look like: “For the next 7 days, I’ll walk for 15 minutes, three times this week, to boost my energy and build consistency. ”Notice the difference: It’s clear, It’s doable, It’s flexible, It builds confidence instead of pressure. Here are a few more. Week One SMART fitness goal examples: “I’ll stretch for 5 minutes every morning before I check my phone.” “I’ll drink one extra glass of water each day this week.” “I’ll do a 10‑minute beginner workout on Tuesday and Thursday.” Week One is about showing up, not showing off. Let's dive into the next piece: "HOW TO TRACK YOUR FIRST WEEK" Tracking is where SMART goals come alive. It turns invisible effort into visible progress. Here are simple ways to track Week One: A calendar with check-marks A notes app A fitness app A whiteboard A sticky note on your mirror The method doesn’t matter. What matters is that you can see your consistency. Because when you see progress, you want to keep going. Let's talk about "ACCOUNTABILITY WITHOUT SHAME". Let’s talk accountability, the supportive kind, not the “beat yourself up” kind. Here are four ways to stay accountable in Week One: Choose an accountability partner who roots for youNot someone who pressures you. Someone who says, “How can I support you today?”Celebrate micro‑wins. Did you walk for 10 minutes instead of 15? That’s still a win. You showed up.Adjust instead of abandoning. If your goal feels too big, shrink it. If it feels too small, grow it. Adjusting is not failing, it’s strategizing.Use “habit anchors” Attach your fitness action to something you already do:  After brushing your teeth → stretchAfter lunch → take a 10‑minute walkAfter work → fill your water bottle Anchors make habits automatic. aka habit stacking "WHAT TO EXPECT EMOTIONALLY IN WEEK ONE" Let’s be real. Week One isn’t just physical. It’s emotional.You might feel: ExcitedNervousImpatientProudDoubtfulAll of the above This is normal.Your brain is adjusting to a new pattern. Your body is waking up. Your mindset is shifting. So just give yourself grace guys..You’re not supposed to be perfect... you’re supposed to be present. "A QUICK GUIDED REFLECTION" Take a breath with me. Think about the fitness goal you set. Now ask yourself: Why does this matter to me? How do I want to feel at the end of this week? What’s one small action I can take today to support that feeling? Hold onto that answer. That’s your anchor. If you’re starting your fitness journey this week, I’m proud of you. If you’re restarting, I’m proud of you too and if you’re listening because you want to feel inspired again… you’re already on your way. Thanks for joining us today on the Podcast! If this episode helped you, share it with someone who’s setting their own goals this year.And remember — kindness, consistency, and small steps will take you farther than perfection ever will.  So as always be kind to yourself and everyone else, be that change you want to see in the world and keep being You!See you next time!  Tip of the Day: Week One is about building trust with yourself. Every small step counts. Every checkmark matters. Every moment you choose to show up, even for five minutes, is a victory. Shoutouts! IG: Elite Bookkeeping & Accounting Service @elite.bookkeeping.llc Facebook: Elite.Bookkeeping.LLC TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.  TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Welp, it's almost 2026! Today we’re breaking down how to set New Year’s goals that actually stick, without pressure, guilt, or perfectionism. Just clarity, compassion, and small steps forward. Let’s jump in! Step 1: WHAT MAKES A GOAL SMART SMART goals are: • Specific • Measurable • Achievable • Relevant • Time‑bound Most goals fail because they’re too vague. “Get healthier,” “be more confident,” “save money” — great intentions, zero clarity. SMART goals give you a roadmap instead of a wish. Step 2: THE KINDER APPROACH Before you set any goal, ask yourself: • Does this goal come from pressure or from purpose? • Does it make my life heavier or lighter? • Is this something I want, or something I think I should want? When your goals come from self‑compassion, they last longer. Step 3: QUICK SMART GOAL EXAMPLES Let’s take “I want to get healthier.” SMART version: “For the next 30 days, I’ll walk 10 minutes a day to boost my energy.” Or “I want to be more confident.” SMART version: “Every Monday, I’ll write down one thing I did well that week.” Small. Clear. Doable. Step 4: MICRO‑GOALS Micro‑goals are tiny actions that build momentum: • Drink one extra glass of water • Read for five minutes • Clean one drawer • Spend 10 minutes on a creative project These small wins build trust with yourself — and trust fuels consistency. Step 5: ACCOUNTABILITY WITHOUT SHAME Accountability doesn’t have to feel like judgment. It can be supportive: • Share your goal with someone who roots for you • Track progress visually • Celebrate tiny wins, you can do this by tracking what you are doing, whether with an app or journal etc • Adjust the goal when life changes, life is what happens on the way to your plans, so learn to pivot! you only fail when you quit, so don't... Accountability should feel like partnership, not pressure. As you step into the new year, remember: you don’t need a new version of yourself — just a clearer, kinder plan for the version you already are. If this episode helped you, share it with someone who’s setting goals too. And if you’re working on your own SMART goals, I’d love to hear them. See you next time! TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽  Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.  TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

The holidays are often portrayed as joyful and picture-perfect… but for many people, this time of year can feel incredibly lonely. One of those symptoms is known as S.A.D. Seasonal Affective Disorder, which usually portrays feeling low, irritable, and usually caused by lack of sunlight amongst other things.  And if that’s you, I want you to hear this clearly: Your feelings are valid. You’re not broken. You’re not failing. You’re human. Loneliness doesn’t always mean being physically alone. Sometimes it’s being surrounded by people and still feeling unseen. Sometimes it’s missing someone who isn’t here anymore. Sometimes it’s wishing the holidays felt different than they do. But there are ways to soften that loneliness and reconnect — with others and with yourself. Tip 1: Reach Out Before You Need To  A simple text, call, or message can open a door you didn’t know was waiting for you. That is tough for me with what I do for a living, I'm supposed to HAVE the answers, what about you?  Tip 2: Shift From Receiving to Giving Acts of kindness — volunteering, donating, helping a neighbor — create connection and purpose. I LOVE "paying it forward" with coffee!! aka marinated bean water! what's yours? drop it in the comments!   Tip 3: Create Your Own Traditions If old traditions bring sadness, build new ones that reflect who you are today. I have one that I have tried to do Yearly with my nephews where we find a new comicbook store and explore that town for the day Tip 4: Use Technology as a Bridge Virtual dinners, group chats, or online communities can provide real emotional support. Tip 5: Acknowledge Your Feelings Without Judgment Loneliness is not a flaw. It’s a signal — a reminder that you deserve connection. I want YOU to know:“You’re not alone in feeling alone. Many people are walking through the same quiet spaces.” SECTION 3: 5 More Healthy Holiday Tips reminders  Tip 6: Use the “One Plate” Approach. Commit to one intentional plate instead of grazing all day. Tip 7: Bring a Dish You Feel Good About. Guarantee there’s at least one balanced option you enjoy. Tip 8: Slow Down Your Pace Put your fork down between bites. Let your body catch up with your brain. Tip 9: Alternate Alcohol With Water Keeps you hydrated and helps you stay mindful. Tip 10: Protect Your Sleep Good sleep reduces cravings and supports emotional and hormone balance. As we head into the holidays, remember this: Taking care of yourself is not selfish — it’s essential. Whether that means making mindful choices at the dinner table or reaching out when you’re feeling alone, you deserve to feel good in your body and supported in your spirit. The holidays can be complicated, but you’re stronger, more resilient, and more worthy than you know. From all of us here at The Live to Progress Podcast, we’re wishing you peace, connection, and moments of joy — big or small — wherever you find them. Stay kind to yourself. Stay connected. And I’ll see you in the next episode!  Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Welcome to another "Monday Morning Brew" Series! Today we’re diving into a topic that affects all of us this time of year: healthy eating during the holidays. The season is full of joy, connection, and... let’s be honest, lots of food. But how do we enjoy it all without feeling weighed down? Let’s explore 5 practical tips. Tip 1: Don’t Skip Meals Before the Big Feast. Skipping meals often backfires, leading to overeating later. Instead, eat a balanced breakfast or snack with protein and fiber to stabilize your appetite. For Example: Greek yogurt with berries or a handful of almonds. Tip 2: Prioritize the “Stars ” of the Table. Fill half your plate with vegetables, lean proteins, and whole grains. This ensures you enjoy holiday favorites without crowding out nutrient-rich foods. Think roasted veggies, turkey, or quinoa salad before diving into desserts. Tip 3: Practice Mindful Indulgence Don’t forbid holiday treats—savor them slowly. Mindful eating helps you enjoy food more and prevents overconsumption. So definitely enjoy the pies, but make it a conscious choice, not a mindless habit. Tip 4: Hydrate Before You Celebrate Thirst is often mistaken for hunger. Drink water throughout the day and have a glass before meals. This reduces unnecessary snacking and balances alcohol intake. Tip 5: Balance Indulgence with Movement. Pair festive eating with light activity: a family walk, dancing, or holiday shopping laps. Staying active helps digestion and keeps energy levels steady. Overall, remember, the holidays are about joy and connection. Healthy choices help you feel good enough to enjoy every moment. Sending you all big love from mi familia to yours! TEAM LTP: Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ Shoutouts: FB Page The Rustic Fork LLC - Oklahoma based  bakesy.shop/b/the-rustic-fork-llc If you would like to support this Podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare Provider. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

We have a quick chat with our guest Ashlee today on the benefits of coffee based on new research!  So grab a cup of Joe and sip along with us as we have a nice little chat about marinated bean water. Please leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of. I hope you enjoy this episode!   As always, I cannot thank every single one of you enough for reading my posts, for listening in and allowing me to do what I love to do, without you, none of this would be possible! Link to the Podcast is in my Bio as always. Tips of the Day: DIY Coffee creamer: 8-10oz almond milk, 1 scoop of your choice protein. This usually lasts me about 2 weeks (do your research before consuming any products and obviously don't consume products you're allergic to) Shout-outs!  IG: @arnoldspumpclub IG: @deemed_fit use code:LTP15 at checkout IG: Ashlee's full Bookkeeping Service @elite.bookkeeping.llc  Resources: Arnold pump club newsletter: https://arnoldspumpclub.com/blogs/newsletter/why-a-few-cups-of-coffee-can-keep-you-stronger-as-you-age TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽  Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.  Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

We have a quick chat with our guest Ashlee today on Mental Health awareness Month and we share some of the things we put to practice in our own lives as well as share some small tips, daily rituals and Habits.   Please leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of. I hope you find these helpful and enjoy this episode!   As always, I cannot thank every single one of you enough for reading my posts, for listening in and allowing me to do what I love to do, without you, none of this would be possible! Link to the Podcast is in my Bio as always.  Tips of the Day: Journal Do something that brings You joy Move Have a routine Breathe Be a good Human Shout-outs!  IG: @deemed_fit use code:LTP15 at checkout IG: Ashlee's full Bookkeeping Service @elite.bookkeeping.llc    Recources: Movember Challenge website: https://us.movember.com/ DeemedFit: https://deemedfit.co/ Join us at whoop! Free whoop strap with this link and join "THE LTP CREW": https://join.whoop.com/0BA015 TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽  Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.  Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

In this Part 1 of our "Nudj Series" I sit down on a Sunday morning with Yuri Sudhakar, the CEO of Nudj Health.  We discuss his personal health journey, overall lifestyle and what he did to improve his way of life. We talk about what it means to Lead, what it means to "be the change" and the importance of Collaborative Care now more than ever. We talk about how Nudj Health is helping patients build resiliency, literacy, awareness through Education on how changing our Behaviors is where the magic happens amongst other things! Definitely a great continuous series you won't want to miss!  Please leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of. I hope you enjoy this episode!   As always, I cannot thank every single one of you enough for reading my posts, for listening in and allowing me to do what I love to do, without you, none of this would be possible! Link to the Podcast is in my Bio as always. Shout-outs!  Our amazing @nudjhealth Team and our beautiful Patients, we love you!  Resources: Join us at whoop! Free whoop strap with this link and join "THE LTP CREW": https://join.whoop.com/0BA015 Nudge book: https://a.co/d/eQCAA4d Cherish Health: https://www.cherishhealth.com Nudj Health Website: www.nudjhealth.com TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽  Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Join us on the first epidose of the Year! Registered Dietitian Jessie Dickinson shares Her story, her struggles and achievements. Overcoming her struggles with body-image at a young age and an eating disorder. How she met the person who changed her entire mindset and learned the importance of balance with proper nutrition, how her view on training evolved and how CrossFit changed everything for her. How she overcame certain behaviors to become the amazing person she has become with the mindset that is that we are always learning and must continue learning and doing the work! We hope you enjoy this chat! Her info: IG: @jessie_rdn88 Their CF site http://crossfitstrobert.com Please leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of. I hope you enjoy this episode! As always, I cannot thank every single one of you guys enough for reading my posts, for listening in and allowing me to do what I love to do, without you none of this would be possible! Link to the Podcast is in my Bio as always. Shout-outs! Nudj Health Magic Mind Ashlee Knox Galey Jennifer Marty @ DBG CrossFit Alex @ RealFitnessNaples Voice-over credits: @joncartervoice Making the magic happen behind the scenes with audio editing: My nephew Jared! His IG Handle: @tk_1ce / aka the "guy in the chair" MagicMind promotion: Only this January, they help you gear up to crush your 2024 new year resolutions fully focused. You get 1 month for free, when you’re subscribing for 3 months at: https://www.magicmind.com/JANcoachluis AND with my code: CoachLuis20 It’s an extra 20% off, which gets you to a 75% off. This only lasts until the end of January, so hurry up before it goes away! Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. https://linktr.ee/livetoprogress Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

On this Episode we had a great time talking with my friend Joseph. I wanted Him to show me how He maintained His health at 86yrs old and what His routine has been like for years. We start off with Him on the elliptical then transition to other exercises he does throughout the week. There will also be a video, so head on over to Our YouTube Channel on "FitTalk with Coach Luis”. As always, I cannot thank every single one of you guys enough for reading my posts, for listening in and allowing me to do what I love to do, without you none of this would be possible! Link to the Podcast and video is in my Bio as always. Voice-over credits:@joncartervoice Audio editing :Jared @tk_1ce (My Nephew) ️ Please leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of! Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. www.livetoprogress.com Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Special guest Health Coach Zarah Martin shares her knowledge with the group here at Discovery Village! Great information on sugar, insulin production and fiber. Hope you all enjoy it! Her contact info below: IG @meditation_pharmacy www.meditation-pharmacy.com Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. www.livetoprogress.com Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

I forget one of my values as I get stuck in traffic at midnight on I-77 going to North Carolina. Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices. 

Driving into work today it hit me… Little over 2 years into the Pandemic, how’d we do, how’d we better ourselves and a bit of self reflection. www.livetoprogress.com Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support. TEAM LTP: My IG: @livetoprogress Voice-over credits🎤: Jon Carter - IG: @joncartervoice 🙏🏽 Audio/Video editing 🎧: Jared - IG: @tk_1ce (My Nephew) ♥️ If you would like to support this Podcast:https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support Disclaimer: This Podcast and its series are intended for educational purposes only. Always talk to your Healthcare provider before making any lifestyle choices.