The holiday's are nearly upon us! So many people wake up in their 50s-60s weighing thirty more pounds than they want to! Could it be because they put on 2 pounds during the holidays but only lose 1 in the spring? This year, resolve to set yourself up from the outset by taking a three-pronged approach! The coaches discuss:

Movement: take advantage of the seasonality to find things that you're in the mood to do!

Eating: both how to moderate and how to indulge!

Recovery: let's face it, the holiday's can be stressful. Making a point of doing even a few recovery things will help tremendously.

Speech of the Week starts at 33:31 and is "Progress, Not Perfection". Read what Jordan has to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-progress-not-perfection

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It's a trend that's always been there for Josh, but in the last few months it's hit some ridiculous proportions: I think we have a drinking problem! Specifically: multiple beverages at any given meal! For example, Josh usually has: water, milk, orange juice, and coffee at breakfast. Um. Yikes!

Drinks can get you into trouble with your goals fast! If nothing else, simply because fluids are much faster to ingest than solid food but they still carry calories (plus other things, like caffeine, alcohol, etc.) But that same reason can make them a boost for the right person.

Despite the fact that drinking (especially if it's alcohol) can be a HUGE topic, the coaches keep this one focused on practical, quick actions that you can take now if you're trying to:

-Lose weight or cut fat

-Build muscle

-Enhance performance.

Also on this episode: Josh and Jordan divulge what they normally drink! Simple common sense substitutions that can get you the quickest wins with milk or with alcohol!

$100 gift card contest winner announced!

Speech of the Week starts at 34:23 and is "Go streaking!". Read what PCF Trainer Krystyna has to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-go-streaking

Visit us at www.truthincoaching.com

Follow us on instagram

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Local to Longmont Colorado and need a personal trainer?

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***$100 gift card give-away!*** Make sure to go to our Instagram (https://www.instagram.com/truthincoaching/) and like your top favorite episode teaser cards and comment on your favorite to be put in a drawing for a gift card!

Josh likes scales from 1-10. They are useful as a dashboard for making sure that your training is on track. But they can also help you pick the right goals and make good choices on your fitness journey!

-The pain scale (1-10) helps you prevent injury and stay consistent and helps you decide when to seek help.

-The effort scale (e- to h+) helps you gauge the correct load for you workouts.

-The confidence scale (1-10) helps you understand if you're ready to make a change. If you're not ready to implement a change, you will need to modify your goal.

Also on this episode: Josh and Jordan talk how to deal with muscle soreness: what it means, why it matters (or doesn't) and what to do about it. Some people don't experience muscle soreness frequently, BUT some people have never experienced consistent enough exercise for that soreness to go away!

Speech of the Week is "If it doesn't challenge you it won't change you". It starts at 35:40. You can read what coach Krystyna has to say about it here: https://www.pcflongmont.com/post/speech-of-the-week-if-it-doesn-t-challenge-you-it-doesn-t-change-you

Visit us at www.truthincoaching.com

Follow us on instagram

https://www.instagram.com/truthincoaching

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Local to Longmont Colorado and need a personal trainer?

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www.pcflongmont.com

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As Season 2 kicks off, Josh and Jordan host a Halloween holiday special and basically talk nutrition and candy!

1. How to actually enjoy treats and let them be part of your life without wrecking your diet.
2. Candy can actually be helpful in the right circumstances.
3. The coaches reveal their top candy picks!

Plus: $100 gift card contest announced! Details at 30:25

Visit us at www.truthincoaching.com

Follow us on instagram

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Want to train in person? Schedule a consult with us here:

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It's been a full year of Truth in Coaching! Josh and Jordan look back and pull out some of the most important moments. On this episode:

-Josh finally has a non-clumsy definition of "truth in coaching"

-Episode 1 actually wasn't that awkward

-Josh and Jordan actually (finally!) introduce themselves and talk about their backgrounds.

-What are 3 of the most critical elements for successful change?

1. Setting appropriate goals
2. Growing relevant skills
3. Emotional focus over the long-run

-The coaches reveal the top 3 episodes of the year (MAJOR surprise!)

-Jordan's pick for her best Speech of the Week (of the year!) is "Just because it's taking time doesn't mean it's not happening". Josh delivers that speech at 40:26 of this episode, although originally in episode 46 which you can view here:

https://www.truthincoaching.com/podcast/episode/a4a9454b/ep046-when-a-routine-isnt-good-enough-make-a-ritual-4-key-moments-each-day

And you can actually read what our fellow trainer Krystyna wrote about it here:

https://www.pcflongmont.com/post/speech-of-the-week-just-because-it-is-taking-time

-The review ends with a montage of hilarious intros!

Visit us at www.truthincoaching.com

Follow us on instagram

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Want to train in person? Schedule a consult with us here:

www.pcflongmont.com

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No Bell Down: as the name implies, our annual charity event requires lifters to keep their bell off the ground and working for a full hour!

It's going to be difficult. We've been working hard ourselves prepping for this event and we both have a shot at earning KB Federation rank!

To learn more about this event, our supported charity, and to donate, go to this link here: www.pcflongmont.com/events

The first (9) minutes are an old-school audio tour (think like in an art museum) that we have loaded on actual, physical mp3 players for our competition guests to listen to. The remainder of the podcast is your regularly scheduled programming!

-How to look like an athlete (and how not to) when going out for a run

-Prep for the Zombie Apocalypse with our specially designed Zombie Fitness workout program! Use the link below to view the program on our Episode 50 show notes (scroll to the bottom):

https://www.truthincoaching.com/podcast/episode/7b7ef25f/ep050-zombie-fitness-how-to-train-for-the-zombie-apocalypse-halloween-special

-How to mentally prepare for a competition, especially during taper week.

Speech of the Week (SpOTW) starts at 33:15 and is "Control vs Influence". You can read what coach Krystyna has to say about that here: https://www.pcflongmont.com/post/speech-of-the-week-control-vs-influence

Visit us at www.truthincoaching.com

Follow us on instagram

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Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Stay tuned to the very end for a special outtake.

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On this, our 50th episode (!!!) we divert from the standard coach advice and begin to prep for the Zombie Apocolypse.

-Getting from place to place to survive (walk, carry, run)

-Sprinting (avoid an ambush!)

-Better fitness makes you a harder target when the public panics

-Strength to build barricades

-And MORE!

-Plus: what to do if you're NOT in shape and you need to survive zombies TOMORROW!

-View the Zombie Workout Plan here (scroll to the bottom below the show notes):

https://www.truthincoaching.com/podcast/episode/7b7ef25f/ep050-zombie-fitness-how-to-train-for-the-zombie-apocalypse-halloween-special

No Speech of the Week this time: go enjoy carving a pumpkin!

Visit us at www.truthincoaching.com

Follow us on instagram

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Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

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When it comes to getting in shape, there's SO much to do!! In fact, doing the "perfect plan" would be a full time job. Since this is not really an option (even for fitness professionals), how do you cut through the clutter and focus on the few action steps that are the most important?

Also:

-Josh's hands are WRECKED with blisters. Will this hamper his competition prep?

-No Bell Down charity is announced! Agape International Mission rescues and rehabilitates children that are sex-trafficked in Cambodia.

-Jordan prefers the PCF triathlon to a KB marathon....oh well....

Speech of the Week (SpOTW) starts at 32:21: Mowing the lawn when your house is on fire!

You can read what Josh has to say about this SpOTW here: https://www.pcflongmont.com/post/speech-of-the-week-mowing-the-lawn-while-your-house-is-on-fire

Visit us at www.truthincoaching.com

Want to train? Check out our gym or schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.