Fueled + Fit – Détails, épisodes et analyse

One of the biggest obstacles to a healthy lifestyle?? It’s usually not lack of knowledge, resources, or even motivation. It’s usually TIME.

In this episode I discuss common barriers to a healthy lifestyle & offer 5 ways to make a healthy lifestyle—including exercise & good nutrition—a non-negotiable part of your self-care.

Janae Wise YouTube channel

Caroline Girvan Fitness YouTube channel

Yoga in Melbourne YouTube channel

Fueled + Fit Episode 3: “Why You Should Care About Self-Care”

Fueled + Fit Episode 14: “3 Easy Ways to Improve Your Nutrition Today”

Fueled + Fit Episode 17: Interview w/ Joe Chumley | “How Fitness Can Transform Your Life”

Notes:

Learn more about my 8 week training program, Accelerate. LAST session before January 2024! Session begins April 17-June 10. Get $75 off by using code ACCELERATE75. Get an additional $25 off, for a total of $100 off by signing up before March 28 using code ACCELERATE100.
www.janaewise.com/accelerate

WORK WITH ME! I offer online individual personal training through my Simply Fitness coaching program.

LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)

JOIN MY EMAIL LIST & stay in the know!

EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at janae.thefitmomcoach@gmail.com! I’d love to hear from you!

FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Leave a review on Apple Podcasts, & I’d be so grateful! Each week (through 3/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

Let’s get strong together! 1:1 nutritional & fitness coaching

In today’s show I have the privilege of interviewing Joseph Chumley—dad of 4, entrepreneur, & fellow fitness warrior. Joe shares insights into how fitness has transformed his life for the better, & how it can help you too.

Joe is a 37 year old husband, father of 4 daughters, & a busy entrepreneur who finds creative ways to get his workouts in by any means possible.

Joe’s business: Chumley Repair

Instagram: @joe_chumley_555

Thanks for listening!

Notes:

Learn more about my 8 week training program, Accelerate. LAST session before January 2024! Session begins April 17-June 10. Save $125 off by signing up for pre-launch registration. Pre-launch registration opens March 8-March 13. Registration (at full-price) opens March 15.
www.janaewise.com/accelerate

WORK WITH ME! I offer online individual personal training through my Simply Fitness coaching program.

Check out my latest YouTube video, a FREE 60 minute total body, balanced focused yoga flow.

LET’S BE FRIENDS! Follow me on Instagram @thefitmomcoach —send me a DM & say hello :)

JOIN MY EMAIL LIST & stay in the know!

EMAIL ME! Have any questions or anything you’d love to see covered in an upcoming episode?! Send me an email at janae.thefitmomcoach@gmail.com! I’d love to hear from you!

FREEBIE! Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Leave a review on Apple Podcasts, & I’d be so grateful! Each week (through 3/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

Let’s get strong together! 1:1 nutritional & fitness coaching

As a stay-at-home mom of two young children, Bree Schwartz was depressed, overweight, & fed up with diets.

Part 1 of 2.

In part 1 of this interview, Bree Schwartz, a stay-at-home mom of two young children, shares her recent fitness journey.

In August 2021, Bree was depressed, overweight, & fed up with diets. It was as simple as going back to the gym, taking some risks, & trying a new form of exercise that led her to lose over 60 lbs. in the last year, gain confidence, become much happier, & ultimately find her groove.

You can follow &/or support Bree’s business on Instagram: @bumblebreesboutique20

Notes:

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Program kicks off January 9, 2023. Registration opens 12/8. Use coupon code FUELED40 to get $40 off. Get an additional $60 off if you register by 12/20/22 by using code EARLYBIRD60.

Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

Part 2 of 2.
(If you haven’t listened to Part 1, you can listen here.)

In this episode, we continue last week’s discussion on how to successfully navigate the holiday season. I discuss the in’s & outs of maintenance & why it should be the goal (rather than fat loss), during stressful & busy times of the year (like the holiday season).

Because fat loss requires a lot of time, energy & focus (& the holidays aren’t conducive to that), working on maintaining energy balance is a worthy goal for most individuals during this festive, food filled season.

Maintenance is often overlooked, undervalued worthy goal that not enough people focus on. If you’re in a fat loss phase, taking maintenance breaks can help you mentally, emotionally, & even physically. If you don’t need to lose weight, maintenance is still an important pursuit, especially during the holidays.

Note on Intermittent Fasting: I will be doing an episode on this topic soon, as I know it’s a hot topic. In the meantime, please know I am not against IF as an approach. However, it needs to fit your lifestyle, otherwise it will not be sustainable. It is not superior to fat loss over other calorie restriction approaches, but can be a form of calorie restriction so it may help you achieve fat loss & does have some health benefits outside of fat loss. It’s an interesting topic & can be of value to some individuals, but as with all approaches, it’s important to consider both the pro’s & con’s, which we will do in a future show.

Notes:

Heather Robertson, Half Size Me podcast—check out Focusing on Maintenance & Facing Your Fears (Episode 551)

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.

Leave a review on Apple Podcasts (formally iTunes) & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

References:
For complete list of references for the show, please visit episode website.

Boswell, R., & Kober, H. (2016). Food cue reactivity and craving predict eating and weight gain: a meta-analytic review. Obesity Reviews, 17(2), 159-177.

Cornier, M., Grunwald, G., Johnson, S., & Bessesen, D. (2004). Effects of short-term overfeeding on hunger, satiety, and energy intake in thin and reduced-obese individuals. Appetite, 43(3), 253-259.

Guyenet, S. (2017). The Hungry Brain. Outsmarting the Instincts that Make Us Overeat. New York: FlatIron Books.

Roman, Y., Dominguez, M., Easow, T., Pasupuleti, V., Michael White, C., & Hernandez, A. (2018,September 11). Effects of intermittent versus continuous dieting on weight and body composition in obese and overweight people: a systematic review and meta-analysis of randomized controlled trials. International Journal of Obesity, [Epub ahead of print].

Taking care of you is pretty important. Learn why.

In this episode I explore the hot topic of self-care & show you why it's so much more than bubble baths & pedicures.

Self-care is about putting the best version of yourself forward as a busy mom, through daily or regular habits of self-renewal that help you stay sharp & on top of your game.

I know it's hard to take care of you when you're taking care of everyone else, but you will be of better service to everyone else when you make time to take care of YOU.

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.

Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

All about what you can expect from the Fueled + Fit podcast + a little about me.

In this episode I share a my fitness & diet background, including the past 16+ years in the plantbased world.

I also dive into what this podcast is all about & what you can expect each week as we explore fitness & nutrition through the lens of motherhood.

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.

Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

Michelle finally got off the yo-yo dieting train, ditched keto, & shares her journey of losing 30 lbs. this year.

Part 2 of 2.
(Listen to Part 1, in episode 4, here.)

In part 2 of this interview, Michelle continues to share how after years of going on & off the keto diet (& gaining 60 lbs.), she finally committed to sustainable habits that have enabled her to lose 30 lbs. (& counting!) in the last 6 months. In this episode we talk in more detail about nutrition & the advice she gives for anyone who may feel hopeless, like she did, & what they can do about it.

Make sure to listen to part 1 of the interview, in episode 4.

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.

Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

How to avoid holiday weight gain, without skipping parties or starving yourself. Practical ways to celebrate, while still practicing mindfulness.

Part 1 of 2.

In this episode I discuss ways to avoid weight gain & tips for achieving balance throughout a busy & often stressful season of the year when delicious food abounds. Combined with the plentiful food, there often seems to be less opportunities for movement which is a classic recipe for weight gain.

I give you some practical tips for creating boundaries while also embracing celebration (& the food culture that goes with it) so that you can find a healthy balance & truly enjoy the holiday season with your family & loved ones.

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.

Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

After gaining almost 60 lbs. after she hit 40, Michelle struggled to lose weight & kept going back to keto, despite not getting results. She shares her story of what finally clicked for her.

Part 1 of 2.
(You can listen to Part 2, here.)

In this episode Michelle Olson, 44, & mom of 5, shares how after years of yo-yo-ing on the keto diet & gaining 60 lbs, she finally committed to learning the tools & skills needed to eat in a sustainable & health-promoting way.

She shares how in 7 months she has 30 pounds (& counting!) through basic lifestyle changes & working with a personal trainer.

Download my FREE Fueled + Fit Cheatsheet (+ some extra bonuses, including my best Green Smoothie tips)

Learn more about my 8 week training program, Accelerate. Sign up to receive pre-launch registration access as well as $150 off. Pre-launch registration is 12/1-12/6.

Leave a review on Apple Podcasts & I’ll send you a FREE copy of my Fueled + Fit Insiders guide. Each week (through 2/2023), I will pick a review of the week & send that reviewer an exclusive Fueled + Fit mug. Make sure to sign up at janaewise.com/bonus.

1:1 nutritional & fitness coaching

Welcome to the Fueled + Fit podcast--a new, short-form podcast (episodes will be 30 minutes or less, released once a week) where you will learn how to better incorporate the principles of fitness & nutrition to help you feel better, be more productive, & rock your mom game!

Fueled & Fit is a podcast where fitness & nutrition meet motherhood. 

My name is Janae Wise, otherwise known as The Fit Mom Coach & I’m a certified personal trainer, certified nutrition coach, yoga teacher, mom of 8, & military wife. 

This is a podcast for busy moms like you, & is all about helping you maximize your fitness & optimize your nutrition. 

I can’t wait to discuss fitness & nutrition through the lens of motherhood, as we learn together how to live our best, most vibrant & purpose filled lives. 

The first 5 episodes will drop on November 21 (the week of American Thanksgiving), for your binging pleasure. 

A new episode will be released every Monday thereafter, at noon PST. Bonus episodes will be dropped now & then as the fancy strikes. 

This podcast is for all those mamas-to-be, TTC mamas, pregnant & post-partum mamas, as well as those with mama hearts who care for & nurture everyone around them. This podcast is for YOU!

I know you’re busy so episodes will be 30 minutes or less & the format is a solo show where I share tips & tricks for increasing your energy & productivity, patience & zen so you can be the rockstar mama you are meant to be.

The show is free & available on Apple Podcasts, Stitcher, Spotify, Pandora, Amazon Music, Audible, Podchaser, & Podcast Addict. Coming soon to Google Play, TuneIn, & iHeartradio.

You can follow in Apple Podcasts, or your preferred podcast platform by visiting the links below.

Follow on Apple Podcasts

Follow the show on Spotify

Follow on Pandora

Follow on Stitcher

Follow on Amazon Music

Follow on Audible

Follow on Podchaser

Follow on Podcast Addict

Follow on TuneIn (coming soon!)

Follow on iHeartradio (coming soon!)

Follow on Google Play (coming soon!)

Thanks, & can’t wait to chat with you in the first episode!