30 Folgen

4 women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness.

If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong & belong. To feel loved, seen & heard. To not feel alone.

We laugh, we cry, and we share our deepest insecurities & secrets with you. We want to help you break free of the struggles of body image & food.

Kim Schlag @kimschlagfitness
Sarah Duff @sarahdufflifestyleandfitness
Marci Nevin @marcinevin
Sam Altieri @saltylifts

#DecadesofStrength

Decades of Strength Decades of Strength

    • Gesundheit und Fitness

4 women on 1 mission: We are obsessed with empowering women to gain confidence, build strength and ditch feelings of unworthiness.

If you’re frustrated or shameful about your struggles, this podcast is for YOU, the woman who wants to be strong & belong. To feel loved, seen & heard. To not feel alone.

We laugh, we cry, and we share our deepest insecurities & secrets with you. We want to help you break free of the struggles of body image & food.

Kim Schlag @kimschlagfitness
Sarah Duff @sarahdufflifestyleandfitness
Marci Nevin @marcinevin
Sam Altieri @saltylifts

#DecadesofStrength

    30. CORONAVIRUS: 3 WAYS TO SHIFT FROM ANXIETY TO ACTION

    30. CORONAVIRUS: 3 WAYS TO SHIFT FROM ANXIETY TO ACTION

    YOU probably dealing with a lot of uncertainty and disruption in your life and it’s OK to say “this sucks” “this is hard” “I’m sitting in struggle town right now”.

    Every one of us having our own adjustment period and wherever you are at right now just know that’s ok.

    But our mission for this episode was to help bring some glimpses of hope to your life.

    To help you shift your focus from the stressed and worried thoughts dominating your attention right now that are leading you to find ways to justify behaviours that if you were being honest are not helping you to feel good or cope with things better.

    You know what we’re talking about;

    👉🏻Spending more time in the fridge rummaging around for that ideal snack to help you feel more in control of your life.
    👉🏻Drinking your nightly wine telling yourself “I need this during these stressful times.”
    👉🏻Not moving or working out at all telling yourself “the gym is shut so I can’t do anything ” “walking isn’t worth it!”

    We want to empower you to use this time in a positive way by helping you see what you can control and we share examples of ways you could actually come out the other side of this understanding yourself better and having developed BETTER HABITS or at least maintained the ones you already developed before Corona swept the world.
    ⠀⁣
    We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

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    Send in a voice message: https://anchor.fm/decadesofstrength/message

    • 57 Min.
    29. TUESDAY Q&A: What are the best quick and easy breakfasts?

    29. TUESDAY Q&A: What are the best quick and easy breakfasts?

    TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

    THIS WEEK’S QUESTION:
    “What are the best quick and easy breakfasts?”

    Want your question answered? Click the link below:

    https://forms.gle/sSdqeR7VqY3udndk9

    Be sure to screenshot you listening to the podcast and tag us on your stories!!

    🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

    Sam: @saltylifts
    Marci: @marcinevin
    Sarah: @sarahdufflifestyleandfitnes
    Kim: @kimschlagfitness

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    Send in a voice message: https://anchor.fm/decadesofstrength/message

    • 17 Min.
    28. ARE YOU A NIGHT TIME SNACKER? 5 REASONS WHY ITS STALLING YOUR PROGRESS!

    28. ARE YOU A NIGHT TIME SNACKER? 5 REASONS WHY ITS STALLING YOUR PROGRESS!

    There is nothing special or magical that happens to calories at night to make them more fattening.
    100 calories at 10 PM is the same as 100 calories eaten at 10 AM so nighttime eating only becomes a barrier to fat loss only if you end up eating more calories than you should be to maintain a calorie deficit.
    But what’s more important is, to be honest with yourself about what is your motivation behind the nighttime eating.
    All of us have either personal experience or experience through clients of nighttime snacking being used to stuff down feelings of boredom, loneliness, unhappiness.
    Or in fact, any other feeling that is uncomfortable to sit with and may require you to admit that there is deeper rooted problem driving your nighttime eating.
    In this episode, we cover a wide range of ideas to help you overcome the night time munchies including;

    🌙 Budget calories for a nighttime snack. If you prefer eating at night, then do it! Eating in a way you enjoy and find easy to manage means you’ll be more likely to stick with it.

    🌙 After your last planned meal or snack of the day brush your teeth and use mouth wash.

    🌙 Stay out of the kitchen! Even better, stay on a different floor than the kitchen if possible.

    🌙 Getting out of your own head and figuring out what you’re really searching for when you feel the need to eat through journalling or in the words of miss Marci “just drink your tea and go to F**king bed!!
    We hope you love the episode What helps you to curb night time over-snacking?
    Head to my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!⁣
    ⠀⁣
    We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

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    Send in a voice message: https://anchor.fm/decadesofstrength/message

    • 47 Min.
    27. TUESDAY Q&A: WHAT’S BETTER? HIGHER CARB OR HIGHER FAT?

    27. TUESDAY Q&A: WHAT’S BETTER? HIGHER CARB OR HIGHER FAT?

    TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

    THIS WEEK’S QUESTION:
    “What‘s better, high carb or high fat?”

    Want your question answered? Click the link below:

    https://forms.gle/sSdqeR7VqY3udndk9

    Be sure to screenshot you listening to the podcast and tag us on your stories!!

    🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

    Sam: @saltylifts
    Marci: @marcinevin
    Sarah: @sarahdufflifestyleandfitnes
    Kim: @kimschlagfitness

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    Send in a voice message: https://anchor.fm/decadesofstrength/message

    • 10 Min.
    26. MAKING YOUR MORNING ROUTINE WORK FOR YOU!

    26. MAKING YOUR MORNING ROUTINE WORK FOR YOU!

    There’s nothing better than that sense of pride you feel when your head hits the pillow at night and you know you showed up for yourself throughout the day.⁣⁣
    ⁣⁣
    That despite the stress of life, you kept the promises you made to yourself and executed on what you needed to accomplish to move you closer to your goals.⁣⁣
    ⁣⁣
    We know that's possible for you. And the easiest way to do so is by taking control of your morning from the minute you open your eyes.⁣⁣
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    What you do first thing sets the tone for the rest of your day. If you start your morning from a calm, grounded place, having already achieved some small wins, you're more likely to make the choices that best serve you as the day goes on.⁣⁣
    ⁣⁣
    But if you’re hitting snooze multiple times, taking care of others before yourself, and rushing to get ready so you can get out of the door on time, you'll likely feel like a frazzled mess the rest of the day.⁣

    And nothing good happens from that place.⁣⁣
    ⁣⁣
    Tune into this weeks episode for tips and tricks to make your morning routine easy, quick and life changing!
    ⠀⁣
    We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣
    ⠀⁣
    Follow Sam: @saltylifts⁣
    Follow Marci: @marcinevin⁣
    Follow Sarah: @sarahdufflifestyleandfitness⁣
    Follow Kim: @kimschlagfitness

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    Send in a voice message: https://anchor.fm/decadesofstrength/message

    • 56 Min.
    25. TUESDAY Q&A: What Should I Look for in a Coach?

    25. TUESDAY Q&A: What Should I Look for in a Coach?

    TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

    THIS WEEK’S QUESTION:
    “What Should I Look for in a Coach?”

    Want your question answered? Click the link below:

    https://forms.gle/sSdqeR7VqY3udndk9

    Be sure to screenshot you listening to the podcast and tag us on your stories!!

    🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

    Sam: @saltylifts
    Marci: @marcinevin
    Sarah: @sarahdufflifestyleandfitnes
    Kim: @kimschlagfitness

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    Send in a voice message: https://anchor.fm/decadesofstrength/message

    • 26 Min.

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