Use It or Lose It, Train for Life

Kayla and Kevin
  • 4.8 (4)
  • Fitness
  • Updated Weekly

Live a larger, healthier life at every stage of life. As we age our bodies will naturally decline; we will lose muscle mass, mobility, and the ability to complete the basic movements to enjoy life to its fullest well into our 80's and 90's. We also need to be able to enjoy today. This podcast will inspire, teach, and support you to be the best you can be mentally and physically, leading to a long healthy life.

  1. 3d ago

    Menopause - What's Happening & What Can I Do

    In this episode, Lauran Kirk, a menopause coach in training, shares insights on menopause, perimenopause, and postmenopause, emphasizing the importance of exercise, nutrition, and support during this transition. We explore practical strategies to manage symptoms and support women through this natural life stage. Keywords: menopause, perimenopause, postmenopause, women's health, exercise, nutrition, hormone therapy, menopause symptoms, coaching, health transition Key Topics: Menopause, perimenopause, and postmenopause stagesHormonal fluctuations and their effectsExercise strategies for menopause supportNutritional needs during menopauseImportance of communication and support systemsManaging symptoms like hot flashes, sleep issues, and mood changesRole of medical options like hormone therapyLifestyle adaptations for health and well-beingChapters: 00:00 Introduction to the episode and guest Lauren 03:54 Personal story of camping and unexpected flooding 06:59 Understanding menopause, perimenopause, and postmenopause 09:13 Hormonal changes and their impact on the body 10:55 Effects of menopause on muscle, bone, and metabolism 12:58 Symptoms and variability of menopause experiences 15:02 Lifestyle and medical options for managing menopause symptoms 17:56 Exercise recommendations for women in menopause transition 20:03 Addressing weight gain and lifestyle factors 22:57 Adjusting workout intensity during menopause 26:04 The importance of consistency and support in fitness 28:03 The psychological and emotional aspects of menopause 30:02 Nutrition strategies to support hormonal health 32:52 Supporting loved ones through menopause 35:57 Communication with partners about menopause 38:08 Menopause as a challenge and opportunity 40:03 Proactive health management and medical consultation 41:48 The value of coaching and professional support 43:00 Closing thoughts and encouragement for women 44:02 Episode wrap-up and next steps

  2. Aug 12

    Navigating Fitness In The Age of Quick Fixes & Slick Marketing

    Exploring the truths behind fitness trends and challenges. In a world dominated by quick fixes and instant gratification, navigating the fitness landscape can be overwhelming. Kevin and Kayla dive into how the internet shapes our perceptions of health and fitness, often leading us astray. Technology often tempts us with promises of instant results. As Kayla points out, "If anyone guarantees anything... that's a huge red flag." This sentiment captures the essence of many fitness fads we encounter online. While the internet is a treasure trove of information, it can also be a minefield of misleading claims. Both hosts reflect on the human desire for fast results. Kevin highlights the allure of posts that promise immediate transformations with minimal effort — "Eat these five foods, and your belly fat will disappear." This mentality not only fosters unrealistic expectations but also distracts from sustainable health practices. The conversation shifts towards the concept of challenges in fitness. Kayla shares her perspective on the importance of mindset when approaching fitness challenges. "I just look at it as leveling up," she states, emphasizing the value of setting achievable goals that build on existing habits rather than overwhelming oneself with drastic changes. Kevin adds, "When you go from a level of zero to a level of ten, that’s hard." The key takeaway? A gradual approach often yields better long-term results. The duo explores common misconceptions about healthy eating, particularly regarding smoothies and trail mix. Kayla warns that many smoothies, despite seeming healthy, can be deceptively high in calories. "A smoothie that’s a snack could be five, six hundred calories," she explains, urging listeners to be mindful of their choices. Similarly, trail mix is often perceived as a healthy snack, but its calorie content can quickly add up. As Kevin and Kayla wrap up their discussion, they remind us that while technology and social media can provide useful information, it’s crucial to approach fitness with a critical eye. True health and fitness come from understanding our bodies and making informed choices — not chasing fleeting trends.

  3. Aug 5

    Exercise Won't Solve Everything...But I Might Change Everything

    Today's episode explores the connection between exercise and mental health, emphasizing how movement can serve as a powerful tool for emotional well-being. Kayla and Kevin are not mental health experts. But over years of coaching hundreds of clients, there have been numerous observations and conversations on how exercise has improved their mindset. We discuss practical ways fitness impacts mental resilience, community, and overall happiness. Keywords: exercise, mental health, fitness, community, emotional well-being, therapy, small wins, confidence, stress relief Key Topics: The link between exercise and mental healthHow movement reduces stress and anxietyThe role of community in fitness and mental well-beingSmall improvements in fitness lead to big mental health gainsExercise as a tool for building confidence and purposeExercise naturally helps stop racing thoughts and reduces anxiety.Fitness provides a sense of purpose and achievement.Community in the gym fosters social support and reduces loneliness.Small wins in fitness can lead to improved self-esteem.Physical activity can be a gateway to better mental health. Chapters: 00:00Introduction to exercise and mental health 01:47The mental health benefits of movement 03:50Exercise as a stress reliever and confidence builder 06:00Fitness and mental health: personal stories 07:50How movement shifts mental states 09:50Exercise as a vehicle for emotional well-being11:50The role of community in mental health 14:14Small improvements and their big impact 15:53Exercise complements therapy and medication 18:04Building social support through fitness 20:07The importance of starting small 22:08Exercise as a long-term mental health strategy 24:08Myths and realities about fitness and mental health 25:55The holistic approach: combining fitness and therapy 28:10Encouragement to start and stay consistent

  4. Jul 29

    Calories, Macros and Meal Planning To Hit Your Goals

    In this episode, Kayla Smith shares her insights on the importance of tracking your food, understanding your numbers, and the power of meal planning for achieving fitness goals. Kevin and Kayla discuss practical strategies to simplify nutrition and stay consistent for long-term success. Keywords: nutrition, meal planning, body composition, tracking food, fitness goals, calorie counting, activity levels, body fat percentage, consistency, coaching Key Topics: The importance of tracking food for accurate body compositionUsing body fat percentage in calorie calculationsThe role of activity levels in determining caloric needsMeal planning as a strategy to reduce decision fatigueThe concept of monotony in eating for simplicity and consistencyAdjusting nutrition plans based on progress and body responseThe value of understanding your current habits before making changesTools and resources for effective meal planning and trackingThe psychological benefits of routine and predictability in nutritionLong-term mindset: building confidence and flexibility in eating Chapters: 00:00 Introduction: Why tracking your food matters 02:04 Kayla's journey: From uncertainty to a successful gym business 03:57 The importance of knowing your numbers in fitness and nutrition 06:08 Using body fat percentage in calorie and macro calculations 08:07 Activity levels: How to categorize your movement and activity 10:05 The role of consistency and monotony in meal planning 11:59 Avoiding decision fatigue through routine and preparation 13:59 Tracking habits: How to get started and interpret data 16:03 Adjusting your nutrition based on progress and body response 17:55 Tools and resources for effective food tracking and planning 19:50 Long-term mindset: Confidence and flexibility in nutrition 22:03 Final thoughts: Keep moving forward with your plan

  5. Jul 22

    8 Fitness & Health Reminders You Need To Hear Right Now

    Today Kayla & Kevin explore eight essential health and fitness reminders that can transform your approach to wellness and life. From mindset shifts to practical habits, these insights help you make the most of your current moment and set a strong foundation for the future. Keywords: health, fitness, mindset, motivation, self-improvement, habits, accountability, resilience, goal setting Key Topics: The importance of appreciating your current health and fitness levelOwning your energy and responsibility in the gymThe significance of starting now regardless of circumstancesAvoiding comparison and focusing on personal progressThe power of accountability and ownership in achieving goalsHandling setbacks and negative thoughts positivelyThe influence of relationships and environment on fitness journeyThe 15-second rule for quick positive decision-making Chapters: 00:00 Introduction and technical glitches 00:31 Reflecting on past and future in health 02:30 The importance of appreciating your current state 05:40 Owning your energy in the gym 09:12 Working around circumstances and commitments 12:07 Avoiding comparison and embracing authenticity 23:16 Not letting yesterday define today 25:20 The role of relationships and external influences 29:16 The 15-second rule for positive action

  6. Jul 15

    This or That, Truth or Myth

    There are a lot of opinions out there. Some come from influencers in the fitness arena. Regardless of where the thoughts and opinions come from, Kayla has her version. Today, Kevin confronts Kayla with some of these opinions. Let's see where Kayla stands!

  7. Jul 8

    It Must Be Easy To Be You

    In this episode, Jennifer Wilson joins Kayla and Kevin and shares her inspiring journey of balancing a busy life, overcoming health challenges, and maintaining her fitness routine. Discover how she prioritizes her health, integrates her family, and stays committed despite life's unpredictability. Keywords: health, fitness, time management, commitment, family, overcoming challenges, motivation, consistency, personal development Key Topics: Time management and planning for fitness The importance of commitment over interest Integrating family into a healthy lifestyle Overcoming health setbacks with resilience The role of accountability and coaching Takeaways: Planning your week on Sunday sets the tone for consistency. Incorporating family into fitness routines makes health a shared priority. A mental shift from interest to commitment is crucial for lasting change. Having multiple coaches in different areas accelerates personal growth. Preparation and structure are key to overcoming life's unpredictability. Chapters: 00:00 Introduction and Podcast Kickoff 03:01 The Importance of Time Management 05:52 Jennifer's Journey to Health 09:08 Overcoming Health Challenges 11:59 Mindset Shift: From Interest to Commitment 15:04 Creating a Structured Fitness Plan 17:50 Balancing Family and Fitness 20:49 The All-or-Nothing Mentality 23:51 Incorporating Kids into Fitness 27:10 The Role of Coaches in Personal Growth 30:04 Final Thoughts and Advice

  8. Jul 2

    The Summer Fitness Trap: Why People Gain Weight When They Are More Active

    In this episode, we explore how to maintain fitness and healthy habits during the summer and vacations. Kayla shares practical tips on managing calories, staying active, and enjoying summer fun without guilt. Kewords: summer fitness, vacation health, calorie management, staying active, healthy habits, fitness tips, summer travel, weight maintenance Key Topics: Impact of summer vacations on weightHidden calories and mindful eatingThe importance of movement during travelHydration and alcohol consumptionPlanning and strategic indulgenceSummer is sneakier than holidays for weight gain due to frequent outings and snacks.Movement every day, even on vacation, helps maintain fitness.Prioritize protein intake to stay full and reduce cravings.Hydration can be mistaken for hunger; drink water to curb appetite.Enjoy fun activities like workouts on vacation to stay engaged.Use the 80/20 rule to balance pleasure and health during summer.Chapters: 00:00 Introduction to Summer Adventures 07:14 The Summer Weight Challenge 14:49 Hidden Calories in Summer Activities 19:08 The Vacation Mindset 29:25 Practical Rules for Summer Fitness 40:57 Closing Thoughts on Consistency

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Ratings & Reviews

4.8
out of 5
4 Ratings

About

Live a larger, healthier life at every stage of life. As we age our bodies will naturally decline; we will lose muscle mass, mobility, and the ability to complete the basic movements to enjoy life to its fullest well into our 80's and 90's. We also need to be able to enjoy today. This podcast will inspire, teach, and support you to be the best you can be mentally and physically, leading to a long healthy life.

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