Lost & Lifting Talk
Lost & Lifting Talk is a podcast focused on fat loss, body transformation, and mindset. Host Chaz Spackman simplifies complex fitness and nutrition topics to help listeners achieve their goals faster and easier. The show includes Q&A episodes, interviews with other coaches, and discussions on mindset to help adjust perspectives on current situations. It aims to be a central hub for all things nutrition, fitness, and life.
Episodes
Ep. 276 - Lazy Tracking vs Real Data: The Truth Why Your Diet Isn't Working
Get 20% off your first custom blend at truenutrition.com/lostandlifting with code "lostandlifting"
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Ep. 275 - Progress Without Punishment
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 274 - The Top 20 Best & Worst Foods For Fat Loss (part 2)
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 273 - The Top 20 Best & Worst Foods For Fat Loss (part 1)
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 272 - Emotional Eating [How To Break The Patterns That Are Sabotaging Your Health]
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 271 - Your Expectations Are Breaking Your Fat Loss Progress
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 270 - Why Some Women Achieve Fat Loss & Others Stay Stuck
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 269 - The Nervous System Problem That's Sabotaging Your Fat Loss
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 268 - Why Clients Resist Good Coaching
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 267 - If You Could Only Do One Exercise Per Body Part - What Would Each Be?
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 266 - When Progress Doesn't Feel Like Enough [my personal experience]
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 265 - The Psychology Behind Fat Loss Consistency
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a rating and review below. This helps us be able to continue creating helpful content that assists in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body here - https://lostandlifting.com/work-with-us
Ask C
Ep. 264 - Stop Dieting Blind (how to use data to lose fat)
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 263 - I've Been Eating In A Deficit For A Year - Now What?
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 262 - How Much Is Too Much In Your Workouts? (the nuance & my personal experience)
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 261 - Vanity Without The Spiral: How To Stay Focused When Aesthetics Take Time
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 260 - What No One Tells Women About Getting Lean & Defined
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 259 - From Autopilot to Ownership: Becoming the Person Your Goals Need
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 258 - Walking [The Connection To Fat Loss]
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 257 - Thoughts on Smith Machine, Intensity VS Volume, Activation Exercises [& more}
Ask Chaz your questions here - https://lostandlifting.com/podcast
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.
Ep. 256 - The Biggest Hurdle To Achieve Your Fitness Goals [is you]
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 255 - Progressive Overload [How To Do It Correctly]
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 254 - How To Build A Scientific Training Program [For Muscle Growth]
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 253 - GLP-1: I've Changed My Opinion
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 252 - Control What YOU Control [the mental hack]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 251 - The Most Important Pieces Of Equipment For A Home Gym [to build muscle]
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 250 - The Fat Loss Hierarchy For Results That Last
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 249 - Tracking Macros: The ONLY Time You Should
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 248 - Training Q&A [Program Design, Intensity VS Volume, RDL Technique]
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 247 - What To Do If Your Calorie Deficit Isn't Working
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 246 - How Long Is Too Long To Stay In A Deficit?
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 245 - Calorie Deficit Mistakes [why it's not working]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 244 - The Biggest Signs You'll Reach Your Fitness Goals
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 243 - Grow Your Glutes [avoid these mistakes]
Glute Growth Video Mentioned:
https://www.instagram.com/reel/DKss7Lwx187/?utm_source=ig_web_copy_link&igsh=MW1vd2g4YnYyYzU1bg==
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Appl
Ep. 242 - Intermittent Fasting - Is it worth it? [everything you need to know]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 241 - The Difference Between Cookie Cutter & Individualized Coaching
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 240 - The Discipline Wound [what keeps most stuck has nothing to do w/ training or nutrition]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 239 - It Might NOT Be Your Fault You're Out Of Shape [here's why]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 238 - The Fat Loss Trap That Wrecks Long Term Health
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 237 - Psychological Barriers To Sustaining A Diet
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 236 - Hormones & Calories [how they affect each other during weight loss]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 235 - Navigating Weight Loss [a realistic approach]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 234 - If I Was Going To Take Ozempic [here's what I'd do]
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 233 - Muscle Imbalances [if one side of your body is bigger / stronger than the other)
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Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 232 - How To Enjoy Cheat Meals During Fat Loss (w/out messing up progress)
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 231 - The Menstrual Cycle & Fat Loss (what to expect in each phase)
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 230 - Nutritional Periodization - The Key To Long Term Success
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 229 - How To Adjust Training For Fat Loss vs Building Muscle
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 228 - Fast VS Slow Weight Loss - Which is best for your situation?
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 227 - How I Kickstarted Weight Loss After A 2 Week Plateau
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 226 - I Failed My Fat Loss Phase - Here's Why
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
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Ep. 225 - How To Properly Return To The Gym After A Break
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 224 - 3 Mindset Hacks To Achieve Your Fitness Goals in 2025
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 223 - Intensity Techniques To Speed Up Workouts
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Ask Chaz your questions for fu
Ep. 222 - Enjoy The Holiday Season w/out Ruining Your Progress
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 221 - Reverse Dieting & How To Deal w/ Injuries
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Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 220 - Chaz's New Training Style, How To Gauge Effective Workouts, Podcast Changes
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 219 - Building Discipline, Cardio VS Lifting, Protein & Fat Gain
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 218 - Collagen Protein Mistakes, Flexible Dieting, Identifying A Good Coach
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
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Ask Chaz your questions for fu
Ep. 217 - Fitness Minimalism, How Much Alcohol I Drink, Group Fitness Classes
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 216 - Q&A w/ Alex
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 215 - How Hormones, Age & Gender Impact Fat Loss
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Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for fu
Ep. 214 - Q&A w/ Alex [personal updates, diet breaks, nutrition during menstruation]
Enjoy the episode!
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Chapters:
00:00 Introduction and Tracking Macros
03:19 The Importance of Nutrient Intake and Resiliency
06:18 Discovering Macronutrient Balance
09:29 Training Through Vulnerable Positions
17:02 Progressing Form as a Form of Progression
20:13 Experimenting with Intuitive Eating for a Cut
21:12 Navigating Fat Loss: Adjusting Calories and Taking Diet Breaks
23:30 The Impact of t
Ep. 213 - Defeat Your Self Doubt
Enjoy the episode!
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Chapters:
00:00 Introduction and Importance of Mental Aspect
04:25 Identifying and Addressing Self-Doubt
10:45 Managing Expectations and Prioritizing Actions
16:39 Taking Action Despite Doubt and Anxiety
27:14 Building a Strong Relationship with Yourself
29:44 Overcoming Self-Doubt and Committing to Personal Growth
36:22 The Power of Surrounding Yourself with Like-Minded In
Ep. 212 - Progressive Overload 101 - How To Progress Your Workouts For The Best Results
Enjoy the episode!
Takeaways:
- When progressing a workout program, it's important to gauge intensity using RPE (rate of perceived exertion)
- For rep ranges, start closer to the bottom of the range in week one and aim to progress reps each week until reaching the top of the rep range
- The main progression point is the first set, and subsequent sets can be adjusted based on the progress o
Ep. 211 - Building A Workout Program To Improve Your Body Composition
Enjoy the episode!
Chapters:
00:00 Introduction and Coffee Talk
02:59 Overview of discussion
09:42 Length of blocks and training frequency
16:44 Building a split
25:49 Exercise sequencing
33:56 Prioritizing Compound Movements
44:11 Using Planned Progressions
52:43 Adjusting volume based on response
01:02:07 Starting with the minimal effective dose
01:06:07 Conclusion
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Ep. 210 - Break This Mental Barrier [Chaz solo episode]
If interested in the Ladies Only Group Coaching Program - Email me here chaz@lostandlifting.com
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and li
Ep. 209 - How high is your Emotional IQ?
Enjoy the episode!
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Chapters:
00:00 Charlee's Mutton Busting Experience and Overcoming Fears
06:43 The Impact of Bites, Licks, Tastes, and Snacks on Weight Loss
12:07 Importance of Weighing and Tracking All Foods
19:27 Addressing Hidden Calories for Successful Weight Loss
25:26 Introduction to Emotional Eating
27:38 Admitting and Building Awareness of Bad Habits
32:52 Regulating Emotions: J
Ep. 208 - Minimize Your Approach To Maximize Your Results
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 207 - The BEST Way To Exercise For Fat Loss
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 206 - What To Do If You Screwed Up Your Fitness Goals This Summer
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 205 - Calorie Cycling & Handling Vacations w/ Fitness Goals
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 204 - Escape The "All Or Nothing" Mindset
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 203 - This Is When You Adjust Calories In A Deficit
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 202 - Birth Control - What They DON'T Tell You [ft. Hannah Burness]
Find Hannah here:
IG: https://www.instagram.com/hannah.burness/
https://hannahburnesshealthandfitness.myflodesk.com/swiv670yho
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Ep. 201 - Obesity - A Medical or Personal Issue?
This is a topic that can lead to a lot of emotion in individuals. Which we are fully aware of and try to lead the discussion with empathy, but logic and a scientific perspective as well. Please listen and have an open mind as we discuss this topic that can have such a big effect on yours, or the people you loves, life.
Enjoy the episode!
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If you’re willing, we’d really appreciate it if yo
Ep. 200 - Identifying Your Mental Barriers Stopping Your From Your Goals
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
Ep. 199 - Gauging Soreness / Stopping Creatine / Why You Should Use Lifting Straps
Lifting straps recommendations:
Versa Gripps (actual brand) - most expensive
Cobra Grips - mid budget
Harbinger Grips - budget
Enjoy the episode!
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition
Ep. 198 - Diet Breaks / Lifting Weights to Tone / Weighing Yourself
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
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Ep. 197 - Q&A w/ Chaz & Alex
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If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below. This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.
Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us
Ask Chaz your questions for
