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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 navigated a lot of change over the past year! She shares her candid journey through pregnancy, postpartum challenges, and how she's managed to keep her fitness and nutrition on track while embracing the transformative journey of motherhood. We talk about her experience with: Navigating the demands of having a newborn while wanting to prioritize fitness and nutritionThe emotions around seeing your body change during pregnancy and postpartum Learning to ask for help and manage expectationsAnd some of the most unexpected things she experienced in her first few months postpartum. This episode is full of real-talk and inspiration, not just for moms or moms-to-be, but for anyone looking to balance self-care with the demands of life. It’s a reminder that while motherhood may redefine us in many ways, it also opens the door to discovering strengths and experiencing love that we never knew was possible. Hope ya'll enjoy this one! Sar & Em xx

In our first "Just the Tips" episode, we delve into navigating nutrition in relationships where dietary goals or ideas differ. Whether you're deep into health and fitness goals, or simply trying to maintain a balanced diet, dealing with a partner who doesn't prioritize nutrition can be challenging. From the grocery store aisles to the dinner table, we explore strategies for cooking, shopping, eating, and living harmoniously with differing nutritional values. We Cover: Understanding different eating habits, dietary preferences and the role of empathy in embracing these differences.Strategies for non-judgemental communication and the importance of open conversation.Strategies for planning + preparation when your partner has difference preferences.Navigating social situations with friends and family And other practical tips to help you make aligned decisions while still enjoying mealtime with your partner! Enjoyed this episode? Make sure to subscribe and leave us a review on your favourite podcast platform. Your feedback helps us grow and improve, bringing you more of the content you love! Love, Sar & Nic xx

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 relationship between grief and our fitness journeys, exploring how the mourning of past selves, lifestyles, and physical states profoundly impacts our path toward health and wellness. We share our own personal experiences with grief stemming from major life transitions — from changing cities and fitness routines to navigating the complexities of marriage and career shifts, And then we dive into the multifaceted nature of grief, touching on its academic and scientific interpretations versus its real-world applications, and uncover the often overlooked emotional landscape that individuals navigate as they face changes in their physical capabilities, body composition, and lifestyle adjustments. We absolutely loved recording this episode and hope it gives you all some good takeaways for your own journey. Join us as we peel back the layers of emotion that accompany the transformation of our bodies, identities, and lives! Sar & Nic xx

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 chat about everything from our current hyperfixation meals, fave workout brands, shift work, dealing with injuries, what we've learned lately and more. Lots of goodies in this episode, we hope you enjoy it! Sar & Nic xx

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, and dive into their experiences, life and outlook! For our first of these episodes, we're pumped to have on our friend, and Nicola's long time client - Nat Topalian. Nat is a copywriter, fitness girlie and all around amazing human. Nicola and Nat chat about all things friendship, communication, & wild fitness journeys! Stay tuned for more friends of the pod epis coming this season. Nic (& Nat) xx

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 availability (LEA) can contribute to the health of your cycle. We discuss: Quick recap of the cycle phasesDifferent types of MD and signs/symptoms to watch out forUnderstanding LEA and how it's tied to MDPractical applications for healthy hormonesLots of info in this one! We hope you enjoyed this style - let us know what you though over on the gram'. Here's to being well-fed and taking care of your menstrual health! Love, Sar & Nic xx

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, work, fitness and all that fun stuff. We hope this gives you some inspiration for your own goal setting in 2024, with the reminder that there is absolutely no pressure to set goals or resolutions if it's not something you feel connected to. We also share a bit about our plans for the pod this year and a few things we're doing differently! Sara has a goal of recording 30 episodes (which she hasn't shared with Nicola yet LOL), so stay tuned for lots of juicy and different episodes coming this season! As always, thanks for being here. Cheers to an amazing 2024 ahead! Sar & Nic xx

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 best f**k yes's and f**k no's from 2023. Shows, movies, books, podcasts, habits, meals, you name it! If you're looking for recs for your entertainment, learning or nutrition in 2024, this one is full of goodies! Thank you all for being here with us through another season, we've got some fun things planned for season 4 including some guests, research reviews and more. We can't wait! Catch ya on the flippity flip, Sar & Nic

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 diving into Seasonal Affective Disorder (SAD), and some considerations for navigating your mental health during the winter months. We cover: SAD Pathophysiology and SymptomsFront Line SAD TreatmentsOther considerations whether you're struggling with SAD specifically or just feeling a bit more down than normal Lots of good takeaways in this one! We hope you enjoy it. Sar & Nic xx Note: we are not mental health professionals and if you feel like you may be suffering with SAD you should consult your primary care doctor or mental health professional.

The word that everyone is talking about right now... ROUTINE. Lots of our clients are have discussed craving getting “back into routine” after the hectic summer, so we’re diving into how to figure out what that actually means for you and some considerations for finding your “routine” again.We discuss:Defining what routine means for youLetting go of perfection or all-or-nothing mentalityConsiderations for choosing where to focus your energy And some personal shares around the routines we're currently working on!Hope you enjoy this episode,Sar & Nic xx

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 recap of Sara's wedding... so that's what we're doing today!We're diving into all things prep for the wedding, how we navigated nutrition leading up to it, how the day went and a bit into how we're both feeling + what we're working towards now that we're settling back into routine.Next week we'll be chatting about routines and how to start feeling grounded again after the craziness of summer!We missed you all and hope you enjoy this one. Sar & Nic xx

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 episode on this topic in season 1, a few things have changed based on experience and continued research! We're touching on:A brief overview of the menstrual cycleOur previous thoughts and previous researchWhat the current research showsLimitations of the research and subjective vs. objective findingsApplicationLots of knowledge dropped in this episode! We hope you find it useful for anyone who struggles with period related symptoms or coaches who work with menstruating folk.Sar & Nic