Fit & Free

DataFit
  • 4.6 (11)
  • Fitness
  • Updated Weekly

Co-hosts Brooks Coleman and Herman Lynn bring you simple, sustainable, and effective fitness advice to build a fit body and a calm mind without missing out on the things that matter most.

  1. 3d ago

    41. Strength Meets Stillness - Coach Kristine's Journey From Barbells to Chinese Medicine

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts Kristine Michaud, a new coach on the DataFit team, shares her journey from being shy to becoming a strength and nutrition coach. She emphasizes the importance of flexibility, self-awareness, and balance in fitness and nutrition, highlighting the need to adapt to life's changes and listen to one's body. The conversation covers the importance of balance and flexibility in wellness, the impact of rigidity on well-being, and the role of family habits in shaping lifestyle choices. It also delves into the significance of Qigong and its impact on meditation and overall wellness. Takeaways Flexibility in fitness and nutritionAdaptation to life's changesImportance of self-awareness and balance Flexibility and balance are essential for overall wellness.Family habits and traditions play a significant role in shaping lifestyle choices. Chapters 00:00 Welcome + introducing Kristine Michaud 01:00 Traveling without a phone 04:51 The shy kid who was told coaching wasn't for her 08:26 What 20 years of coaching changed: rigid to flexible 11:52 The mindset study and coaching people for the long haul 13:14 Training through the seasons of life 14:09 The 40+ shift: "nothing changed" and why it did 19:22 The other side of fear 21:00 Listening to your body and the 80/20 rule 25:00 The bike-tire analogy for nutrition balance 30:08 Where to start when a client is too rigid 34:38 Sneaking self-care onto the to-do list, and the shame cycle 37:15 Rewriting your story: who do you want your kids to think you are? 43:34 Family habits: the dinner table, side salads, pizza night 46:59 Recipe boards and Taco Tuesday 48:00 Qigong, Chinese medicine, and the magic of movement 55:25 Wrap-up

    56 min

  2. Jun 21

    40. The Top Traits of People Who Lose Fat and Keep It Off (Part 1)

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts Some people lose the fat and keep it off. Most don't. The difference usually isn't the diet. In part one of this series, Brooks and Herman break down the traits they see over and over in the clients who lose fat for good. Not the ones who white-knuckle it for 30 days. The ones who change their body and never hand it back. This episode covers the first three: They treat themselves as learners, so discomfort becomes information instead of a stop signThey stop treating a bad day as proof they failedThey don't keep a plan B, so they're never one rough week away from quittingBrooks also opens up about coming off an SSRI after eight years, and why the same mindset getting him through it is the one that gets clients to the finish line. If you've ever lost weight and been scared of gaining it back, or read a great check-in and only saw the one bad line, this one's for you. 00:00 Intro: TGIF, kids, and the "we're getting old" Chinese restaurant 03:18 Why strength training isn't conditioning (Herman's basketball reality check) 08:18 Brooks on Tai Chi, Qi Gong, and moving in new ways 12:36 The real topic: the traits behind lasting fat loss 14:28 Trait 1: They're learners — they lean into discomfort instead of running 17:27 Brooks's SSRI story and what a growth mindset actually changes 24:10 Why the discomfort has to be manageable (all-or-nothing backfires) 26:13 Trait 2: They don't treat a bad day as failure 30:34 The identity trap: "I'm a snacker," "I'm just big-boned," "I'm the fat kid" 33:24 Change isn't one big moment. It's a thousand tiny ones. 35:13 Finding the evidence that breaks the old story (the counselor who was "bad at consistency") 39:52 Catching the old mindset is the work — plus a simple nightly practice 46:25 Trait 3: They don't have a plan B 52:10 Why your wins don't sink in, and the fear of letting the good in 56:06 "There is no there": stop waiting to arrive 57:25 Wrap-up (traits 4 and 5 coming in Part 2)

    58 min

  3. Jun 14

    39. Ranking 20 Fat Loss Strategies (and Which Ones Are BS) - Part 2

    In this episode, the hosts dive into the second part of the top 20 methods for effective fat loss. They share explore fat loss strategies, discuss the concepts of clean eating and whole foods, highlight the pitfalls of clean eating, and reflect on the pursuit of longevity and enjoying life. The conversation covers various nutrition misconceptions, strategies, and practices, including the impact of sleep, meal frequency, and the effectiveness of certain supplements. It emphasizes the importance of flexibility and individualized approaches to nutrition and weight management. Takeaways Parenting adventures and observationsExploring fat loss strategiesThe pitfalls of clean eating and the pursuit of longevity Flexibility in nutrition is keyIndividualized approaches are crucial Chapters 00:00 Introduction to Part Two07:25 Clean Eating and Whole Foods23:04 The Pitfalls of Clean Eating29:31 Longevity and Enjoying Life39:07 Apple Cider Vinegar48:33 Sleep and Fat Loss54:42 Daily Weigh-Ins

    59 min

  4. May 31

    38. Ranking 20 Fat Loss Strategies (and Which Ones Are BS)

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts In this conversation, the hosts discuss various methods for fat loss, including calorie counting, intermittent fasting, and keto/very low carb diets. They explore the effectiveness of each method and provide insights into their practical application. The conversation highlights the importance of using these methods as tools rather than rigid rules, and the impact of consistent meal times on digestion and nutrient absorption. The conversation delves into the essential components of fat loss, emphasizing the non-negotiable nature of calories and protein intake. It also highlights the significance of daily movement and strength training in achieving sustainable fat loss. Takeaways Calorie counting and tracking macros are effective for fat lossIntermittent fasting can be a useful tool when used in the right wayKeto/very low carb diets may not be the most effective approach for fat loss Calories and protein are non-negotiable for fat lossThe importance of daily movement and strength training for fat loss Chapters 00:00 Calorie Counting and Tracking Macros12:22 Intermittent Fasting22:58 Keto/Very Low Carb Diets31:52 The Role of Calories and Protein47:11 The Impact of Daily Movement and Strength Training

    1h 4m

  5. May 24

    37. How to Not Lose Your Progress (Or Your Mind) This Summer

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts The conversation covers the challenges of parenting and health, managing digital detox, balancing work and personal time, and the importance of summer fitness and nutrition. It emphasizes the need to maintain progress during summer and the benefits of building muscle while enjoying the season. The conversation delves into the balance between fitness, nutrition, and life, emphasizing the importance of moderation and flexibility. It explores the concept of a fulfilling day, ultimate success, food cravings, and mapping out the perfect day. Practical approaches to health, the slot method for balanced meals, and embracing moderation and flexibility are discussed, along with the significance of enjoying summer and life. Takeaways Summer fitness and nutritionMaintaining progress during summer Balancing fitness and nutrition with lifeThe importance of moderation and flexibility Chapters 00:00 Building Muscle and Enjoying Summer30:24 Defining Ultimate Success37:10 Balancing Life and Health49:11 Embracing Moderation and Flexibility57:29 Enjoying Summer and Life

    59 min

  6. May 17

    36. Scale Anxiety: Why Two Pounds Can Wreck Your Morning

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts The Fit and Free Podcast discusses the challenges of scale anxiety and the misconceptions surrounding scale measurements. It delves into the impact of body composition on weight loss and the importance of understanding the role of muscle and fat in the process. The conversation emphasizes the significance of consistent data and the need for patience in observing scale trends. Additionally, it explores the concept of body recomposition and its impact on metabolism. The conversation delves into the impact of body fat percentage on appearance and energy levels, highlighting the emotional response to scale readings and the Enlifted Method for managing these responses. It emphasizes the goal of managing emotional responses and provides tools for doing so. Takeaways Scale anxiety is a common challengeUnderstanding body composition is crucial for effective weight management Understanding the impact of body fat percentage on appearance and energy levelsManaging emotional responses to scale readings and weight management Chapters 00:00 Introducing the Fit and Free Podcast05:04 Understanding the Scale: What Does It Measure?17:13 Body Composition and Weight Loss: The Impact of Muscle and Fat26:19 Body Recomposition: Trading Body Fat for Muscle38:29 The Role of the Scale in Weight Management50:37 Emotional Response to Scale Readings01:03:16 Managing Emotional Responses

    1h 5m

  7. May 10

    35. Why "I Just Need to Do It" Keeps You Stuck

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts The conversation delves into the challenge of knowing what to do versus actually doing it, emphasizing the importance of consistency in achieving success. It explores the nuances of weight loss and dieting, highlighting the need for adjustments and feedback to sustain progress over time. The conversation delves into reframing challenges with curiosity and the importance of empathy and self-compassion in the fitness journey. It explores strategies for overcoming overwhelm, lowering the barrier to entry, embracing flexibility in fitness approach, and the role of empathy and self-compassion in achieving fitness goals. Takeaways Knowing what to do is different from actually doing itConsistency is key to success Reframing challenges with curiosityEmpathy and self-compassion in fitness journey Chapters 00:00 The Challenge of Knowing vs. Doing09:02 The Nuances of Weight Loss and Dieting19:12 The Need for Adjustments and Feedback26:43 Overcoming Overwhelm36:12 Flexibility in Fitness Approach47:41 The Role of Empathy and Self-Compassion

    52 min
  8. 34. You're Not Failing

    May 3

    34. You're Not Failing

    Apply for 1:1 Coaching: https://datafit.net/collective-learn-more 30 Strength Workouts for $10: https://datafit.net/strong-mom-workouts Summary In this episode, Herman and Brooks delve into the feelings of failure that many experience, particularly in the context of fitness and personal growth. They discuss the impact of social media on self-perception, the disconnect between online personas and reality, and the importance of internal validation. Through personal anecdotes, they explore how societal expectations can lead to feelings of inadequacy and emphasize the need for a balanced approach to success and failure. In this conversation, Brooks and Herman explore the complexities of personal progress, self-acceptance, and the often misguided pursuit of external validation. They discuss the importance of recognizing and celebrating small victories in one's fitness journey, the detrimental effects of the 'not enough' mentality, and the illusion of arriving at a final destination in personal growth. The dialogue emphasizes the need for a balanced approach to health and wellness, integrating enjoyment and connection with others while navigating the challenges of self-criticism and emotional well-being. Follow Brooks on Instagram: https://www.instagram.com/coachbrookscoleman/ Follow Herman on Instagram: https://www.instagram.com/hermanlynnfitness/ ----------------------------------------------------------------- Timestamps: 00:00 Introduction and Podcast Name Discussion 01:09 Exploring Feelings of Failure 03:50 The Impact of Social Media on Self-Perception 07:04 Personal Experiences with Failure and Expectations 10:58 The Disconnect Between Online Personas and Reality 19:37 Defining Success and Failure in Fitness 22:02 The Importance of Internal Validation 28:10 Finding Balance Between External and Internal Expectations 32:44 The Journey of Progress and Self-Acceptance 39:02 Understanding the 'Not Enough' Mentality 46:07 The Illusion of Arrival and External Validation 50:04 Balancing Life and Health: The Tug of War 57:00 Embracing the Complexity of Emotions

    1h 4m
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4.6
out of 5
11 Ratings

About

Co-hosts Brooks Coleman and Herman Lynn bring you simple, sustainable, and effective fitness advice to build a fit body and a calm mind without missing out on the things that matter most.

Information

  • Creator
    DataFit
  • Years Active
    2025 - 2026
  • Episodes
    41
  • Rating
    Explicit
  • Copyright
    © 2026 DataFit
  • Show Website
    Fit & Free

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