Breaking the Cycle: Redefining Weight Loss, Health, & Mom Life

Carmie & Dal
  • 5.0 (1)
  • Health & Fitness
  • Weekly

Breaking the Cycle: Redefining Weight Loss, Health, and Mom Life is the honest, practical, and empowering conversation every mom needs. Hosted by two passionate health and fitness coaches, we dig into the truth about nutrition, fitness, and overall wellness—without the extremes or guilt trips. From understanding macros and strength training to creating healthy habits that fit real mom life, we’re here to help you break free from toxic diet culture and build a lifestyle you actually enjoy. Whether you’re juggling family, work, or just life’s chaos, you’ll learn how to keep health simple, flexible, and sustainable—so you can feel strong, confident, and in control.

  1. 6d ago

    Ep. 66 - Beyond the Bounce Back: Strength, Recovery, & Understanding Your Postpartum Body with Maggie Yount

    Summary Prenatal and postpartum fitness coach and childbirth educator Maggie Yount joins Carmie and Dal to discuss strength training during pregnancy, postpartum recovery, and the gaps in what many women are taught about their bodies. She connects her approach to her own seven-year recovery from a near-fatal car crash and explains why breathing, core mechanics, and individualized movement matter. Pelvic health and strength coach Maggie Yount joins Carmie and Dal to discuss diastasis recti, pelvic floor dysfunction, postpartum body expectations, and practical ways to prepare for motherhood. She emphasizes that common symptoms like leaking are treatable, recovery is individual, and support and self-care deserve a place in the postpartum plan. Chapters 00:00 Opening banter and introducing Maggie Yount 06:21 From fearing the gym to choosing lifelong movement 12:04 From journalism studies to prenatal fitness specialization 17:24 Managing core pressure and protecting the pelvic floor 22:25 Postpartum symptoms and why it’s never too late 26:22 Why diaphragmatic breathing matters to the core 27:31 Anatomy of the abdominal separation 28:25 How width and depth factor into diastasis recti 29:25 A self-check is exploratory, not a diagnosis 31:29 Core function matters more than the gap alone 33:04 Why postpartum symptoms should not be dismissed 35:01 When Kegels may not help pelvic floor leaking 36:09 Bounce-back culture versus feeling like yourself 38:10 Embracing what the body has done 41:18 Caring for your body without body shame 43:08 Comparison, genetics, and personal goals 47:02 Maggie's advice for every stage of motherhood 48:42 Build a postpartum plan and line up support 52:06 Give yourself grace in the first six weeks 53:16 Where to find Maggie and her resources Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal Connect with Maggie Yount on IG @wholemamafit

  2. Oct 24

    Ep. 65 - It’s More Than Genetics: How Culture & Lifestyle Shape Our Health with Ren Jones

    Summary Ren Jones shares his powerful journey through a near-fatal heart blockage, the importance of lifestyle, genetics, and proactive health care, especially for men and women over 30. This episode highlights how resilience, awareness, and lifestyle choices can significantly impact recovery and long-term health. Ren Jones shares insights on health disparities, cultural conditioning, and the importance of simple, effective wellness practices. He emphasizes the need for men and women to be in tune with their bodies and advocates for inclusive conversations around health and wellness. Chapters 00:00 Introduction and Ren's background 00:02 Introduction to health disparities and cultural conditioning 00:04 The intersectionality of race, culture, and health 00:07 Ren's recent health scare and surgery 00:14 Protecting and providing as a cultural value for men 00:17 Family history and genetic predispositions 00:21 The impact of machismo and self-care neglect 00:22 Access to healthcare and wealth privilege 00:23 Lifestyle, habits, and health outcomes 00:34 The influence of social media algorithms on health perceptions 00:36 Fear, uncertainty, and doubt in health messaging 00:39 The importance of early health screenings 00:40 The importance of simple, consistent wellness practices 00:42 Men's tendency to ignore body signals and denial 00:44 Recovery and resilience post-surgery 00:55 The role of men in health conversations and breaking taboos 00:58 Cultural barriers to health discussions 01:00 Lessons on proactive health management 01:07 Ren's journey into fitness coaching 01:19 The role of strength in recovery 01:31 Advice for men and women over 30 01:43 Closing thoughts and key takeaways Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal Connect with Ren Jones on IG @fitnessjonestraining WE NEED YOUR INPUT ON HOW TO BUILD A FREE EVENT WOMEN NEED: Fill out the survey HERE

  3. Oct 17

    Ep. 64 - 120 Pounds Down: The Reality of Weight Loss, Body Image & Finding Balance with Melissa Ostash

    Summary Melissa shares her inspiring journey of losing 120 pounds naturally, the challenges of aggressive dieting, and the importance of sustainable weight loss practices. This episode explores the pitfalls of diet culture, the significance of understanding macros, and how to maintain results without sacrificing health. Melissa shares her transformative journey from weight loss to body acceptance, emphasizing the importance of sustainable habits, mental health, and shifting intrinsic motivation for long-term well-being. Takeaways Long-term health requires shifting focus from aesthetic goals to functional and emotional well-being. Sustainable habits are more effective than quick fixes or extreme diets. Understanding and listening to your body's signals is crucial for health and happiness. Intrinsic motivation often develops after initial external goals are achieved. Social media can distort body image; unfollowing unrealistic accounts helps mental health. Body dysmorphia and loose skin are common after significant weight loss, but self-compassion is key. Play the long game in health and fitness, patience yields lasting results. Education and continuous learning empower better health decisions. Self-awareness around mood and hormonal cycles can improve body image and habits. Progress is personal; comparing yourself to others is counterproductive. Chapters 00:00 Introduction to Melissa's Journey and Expertise 00:05 Introduction to Melissa's journey and key themes 03:00 Melissa's initial weight loss and body image challenges 06:59 The importance of sustainable habits over quick fixes 08:00 Melissa's Background and What Led to Her Weight Loss Journey 12:01 Mental health and body image after significant weight loss 14:48 The Dangers of Aggressive Calorie Restriction and Overtraining 15:51 The role of intrinsic motivation in maintaining health 21:00 Impact of social media on body comparison and self-esteem 21:57 Understanding Macros and Nutrition for Sustainable Weight Loss 25:58 Understanding your body's signals and needs 30:02 The Impact of Dieting on Hormonal Health and Menstrual Cycles 30:17 Shifting focus from aesthetic goals to functional health 35:08 Melissa's experience with loose skin and body dysmorphia 40:08 Psychological Aspects: Body Image, Self-Trust, and Emotional Eating 40:14 Practical advice for lifestyle change and self-acceptance 45:01 The importance of continuous education and learning 49:59 Lessons Learned and Advice for Long-Term Success 50:08 Play the long game: patience and consistency in health 54:58 Melissa's current motivations and future goals 01:00:00 Closing thoughts and encouragement for listeners Connect with Melissa on IG @thefitandfueledlife Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal

  4. Oct 10

    Ep. 63 - Systems Over Perfection: Creating Routines That Work for Real Life

    Summary In this episode, Carmie and Dal discuss managing busy lives, the importance of systems, and how to create sustainable routines amidst chaos. They share practical tips on meal prep, sleep, and balancing motherhood and work. Carmie and Dal explore the importance of systems in creating a balanced and content lifestyle. They discuss how to manage expectations, adapt to life's changes, and focus on what truly matters for personal fulfillment. Key Topics The importance of sleep and how to improve it Building flexible yet effective systems for busy schedules Meal prep strategies that save time and reduce stress Managing overwhelm and setting realistic expectations The role of consistency and tweaking routines over time The importance of adaptable systems in daily life Managing expectations and seasons of life The role of boundaries and saying no The impact of consistency over perfection How to create fluid, flexible routines The significance of focusing on what matters Overcoming comparison and societal pressures The mental shift from scale to self-feeling The importance of self-awareness and self-care Strategies for handling life's surprises Chapters 00:00 Introduction: Managing Busy Lives and the Power of Systems 03:00 Managing expectations and seasons of life 07:00 The Sherpa analogy and guiding principles 12:01 The role of boundaries and saying no 13:01 Practical Tips for Multitasking and Staying Organized 16:01 The power of consistency and routine 16:46 Adapting Systems for Different Seasons and Life Changes 19:58 Dealing with life's surprises and flexibility 21:03 The Role of Processed and Frozen Foods in Busy Lives 24:00 Avoiding the All-or-Nothing Mindset in Health and Routine 24:01 Shifting focus from scale to how you feel 28:02 The Importance of Self-Compassion and Flexibility 28:06 The impact of comparison and curated stories 32:01 Closing Thoughts: Consistency, Tweaking, and Self-Management 32:27 Contentment and fulfillment in personal goals 36:08 The importance of self-awareness and self-care 39:58 Creating fluid systems that adapt 44:00 The significance of routine in relationships 47:59 The value of persistence and long-term mindset 52:11 Final thoughts on systems and contentment Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal

  5. Oct 3

    Ep. 62 - Beyond the Body: Self-Awareness, Self-Trust & Sustainable Health with Laura Vinger

    Summary In this episode, Laura shares her inspiring journey from childhood struggles with body image and eating disorders to becoming a health and fitness coach. She discusses the importance of mindset, self-awareness, and evolving through life's stages to achieve sustainable well-being. Laura shares insights on functional health, the importance of self-awareness, and how coaching can integrate mental, emotional, and physical well-being. The conversation explores the evolution of health practices and the power of authentic relationships in coaching. Takeaways Self-awareness is the cornerstone of effective coaching and personal growth. Addressing the root cause of health issues leads to sustainable results. Building trust with oneself enhances the ability to trust others. The basics of health—sleep, nutrition, movement—are often overlooked but crucial. Stress impacts physical health by affecting hormonal and immune systems. Authentic relationships in coaching foster deeper transformation. Self-trust develops through consistent practice and reflection. Holistic health requires integrating physical, mental, and emotional aspects. Outsourcing to professionals is essential when issues go beyond coaching scope. Continuous self-reflection and evolution are vital for long-term success. Chapters 00:00 Introduction to Laura's journey and coaching philosophy 00:01 Introduction to the episode and guest 00:04 The importance of self-awareness in health and coaching 00:05 Childhood struggles with body image and early dieting 00:07 Understanding functional health and root cause analysis 00:12 The role of therapy and self-awareness in recovery 00:15 The evolution of health practices and the role of basics 00:22 Building trust and self-belief through self-awareness 00:26 Transition from dieting to holistic health coaching 00:28 The impact of stress on physical and mental health 00:32 Integrating mental, emotional, and physical health in coaching 00:35 The significance of authentic relationships and boundaries 00:36 The importance of mindset and emotional regulation 00:39 Outsourcing and collaboration with professionals 00:41 The importance of continuous self-reflection and growth 00:51 The future of holistic health and coaching 00:53 Layering self-awareness and continuous growth 00:58 Closing thoughts and where to find the guest 01:08 Never fully arriving: the evolving journey of health 01:30 Supportive relationships and unconditional love 01:51 Challenging societal norms and expectations 02:10 Practical insights on minimal effective dose in training 02:29 Feeling and emotional well-being over appearance Connect with Laura on IG @coachlaural Check out Laura's website HERE Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal

  6. Sep 26

    Ep. 61 - Beyond the Perfect Plan: Mindfulness, Food & Sustainable Change with Chris Fox

    Summary In this episode, Chris Fox shares his journey through sobriety, meditation, grief, and how mindfulness can transform our approach to life's challenges. Discover practical insights on acceptance, compassion, and breaking cycles to live more intentionally. In this episode, Chris Fox shares insights on sustainable eating, mindful cooking, and the importance of individualizing health and nutrition plans. We explore how to make healthy living simple, enjoyable, and aligned with personal values. Takeaways Mindfulness teaches us to sit with discomfort and accept it without immediate reaction Support systems and community are crucial in overcoming personal challenges Self-compassion is essential for sustainable change and growth Awareness alone is not enough; action and patience are needed to change habits Acceptance of life's impermanence can lead to greater peace and resilience  Most people already know what to do but lack self-belief to act. Sustainable eating aligns with personal values and ethics. Cooking skills and confidence are key to healthy eating. Cookie cutter plans rarely fit individual lifestyles. Enjoyment and satisfaction are crucial for long-term success. Chapters 00:00 Introduction and episode overview 00:03 Introduction to personalized nutrition and mindfulness 01:59 Chris Fox's background and journey into meditation 03:00 The myth of one-size-fits-all diet plans 07:04 The role of meditation in sobriety and personal transformation 07:05 The importance of principles over recipes 12:03 Overcoming the myth of perfect meditation and embracing discomfort 12:04 Making healthy food simple and tasty 16:58 The importance of sitting with feelings and desires 17:23 The role of cooking skills and confidence 22:01 Breaking cycles through awareness and support 22:04 Balancing enjoyment and health in eating habits 27:13 Dealing with grief and loss with mindfulness 27:15 The impact of food culture and individual preferences 32:00 The power of self-compassion and grace in recovery 32:29 Sustainable and ethical food choices 37:06 The cultural conditioning around perfection and failure 37:14 The influence of media and food culture 41:58 Practical tips for integrating mindfulness into daily life 42:06 Practical tips for mindful eating and cooking 47:00 Final thoughts on living intentionally and with kindness 47:01 The importance of self-belief and individualization 51:58 How to start exploring mindful meditation 56:54 Chris Fox’s journey from chef to health coach 01:02:00 The significance of aligning food choices with values 01:06:59 Closing thoughts and next steps for listeners Connect with Chris on IG @chrisfoxnyc Visit Chris' website HERE Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal

  7. Sep 19

    Ep. 60 - 170 Pounds Down: The Addiction, Mindset & Identity Behind Steve Lutz’s Transformation

    Summary Steve Lutz shares his inspiring journey of losing over 170 pounds, overcoming alcohol dependency, and the mental shifts that fueled his transformation. This episode highlights the importance of vulnerability, seeking help, and redefining self-worth. In this episode, Steve Lutz shares his inspiring weight loss journey, transitioning from teaching to online coaching, and insights on body image, habits, and community support. Discover practical tips and mindset shifts to help you on your fitness path. Key Topics Steve's weight loss journey from 400 to 170 pounds The role of alcohol dependency in his life and recovery The mental shifts and mindset changes that supported his transformation The importance of seeking help and vulnerability The impact of accountability and coaching in sustaining change Steve Lutz's weight loss journey from 381 to 200 pounds Transition from teaching to online coaching The importance of community and support systems Overcoming quick fix mentalities and focusing on basics Body image, loose skin, and self-acceptance The role of habits and mindset in long-term success Resonating with clients through personal stories The impact of social media algorithms on body image perceptions Chapters 00:00 Introduction and Guest Background 03:25 Steve's Early Fitness and Struggles 04:58 The Role of Community and Support 05:41 Living in Korea and Escalating Dependency 06:11 Hitting Rock Bottom and Reaching Out for Help 07:10 The Weight Loss Journey Begins 08:02 Returning Home in a Different Body 08:15 Overcoming Quick Fix Mentalities 09:07 The Emotional Impact of Transformation 11:59 Body Image, Loose Skin, and Self-Acceptance 12:12 Dealing with Alcohol Dependency During Weight Loss 14:21 The Role of Mental Health and Seeking Support 15:46 Habits and Mindset for Long-Term Success 16:15 Men's Mental Health and Vulnerability 19:50 Resonating with Clients and Personal Stories 20:36 Finding Inspiration and Support from Others 23:16 The Power of Accountability and Perspective 23:31 Social Media's Impact on Body Image 27:01 Practical Tips for Sustainable Weight Loss 27:48 Current Relationship with Alcohol and Future Goals Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal

  8. Sep 12

    Ep. 59 - Why Rest Isn’t Always the Answer: Fitness, Injury, and Longevity with Justin McClintock

    Justin McClintock, founder of Feel Strong Fitness, shares insights on injury-aware coaching, the role of strength and mobility, and the realities of CrossFit and calisthenics. Discover how personalized training can transform your approach to fitness and longevity. Justin shares insights on effective coaching, gym onboarding, client retention, and balancing life stress with fitness goals. This episode offers practical advice for trainers and clients alike. Key Topics Injury-aware coaching and when to refer to medical professionals The importance of strength, movement, and longevity over aesthetics How to assess and adapt training for individual needs The role of communication in online coaching Understanding disc herniations and managing expectations The crossover between CrossFit and Olympic weightlifting The significance of calisthenics and bodyweight mastery Addressing mindset and setbacks in fitness journeys Effective gym onboarding processes Client retention strategies Balancing life stress with fitness goals Personalized coaching and communication Importance of assessment and background understanding Long-term client relationships and trust Adapting training to life circumstances The role of coaching ethics and integrity Chapters 00:00 Introduction and guest background 04:18 The limitations of group fitness and personalized care 09:02 The myth of rest and the importance of active recovery 13:25 Online coaching: communication and assessment 17:10 Managing setbacks and maintaining progress 22:09 Assessment and customization in training programs 26:40 Calisthenics, strength, and movement mastery 32:11 Olympic weightlifting and its influence on CrossFit Connect with Just on IG @feelstrongfit Check out Justin's website HERE Connect with Carmie on IG @carmhawk_getsfit Connect with Dal on IG @nutritioncoachingbydal

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Breaking the Cycle: Redefining Weight Loss, Health, and Mom Life is the honest, practical, and empowering conversation every mom needs. Hosted by two passionate health and fitness coaches, we dig into the truth about nutrition, fitness, and overall wellness—without the extremes or guilt trips. From understanding macros and strength training to creating healthy habits that fit real mom life, we’re here to help you break free from toxic diet culture and build a lifestyle you actually enjoy. Whether you’re juggling family, work, or just life’s chaos, you’ll learn how to keep health simple, flexible, and sustainable—so you can feel strong, confident, and in control.

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