Shows
Leave your EXCUSES after the beep...S2. E43 Things we are loving right now!Happy Love Month Friends!In lieu of Valentine's Day this week, we thought it would be fun to discuss some of the things we are loving these days!From our favorite coffee drinks, go-to protein picks, water bottle brands, skincare products and even a little discussion on our current fashion preferences ;). You won't want to miss this! Weigh in and tell us about what you are loving this season...we'd love to hear about it!A few of the products discussed in today's episode include:Kicking Horse Coffee, Wonderstate Coffee, Bean J...
2025-02-1229 min
Leave your EXCUSES after the beep...S2. E42 February...The Month Of LoveHey friends! It's officially February!! We have survived the never-ending doom of January ;). Just kidding...kind of :). With all of the New Year hype behind us we're back in the grind of focusing on our "intentions". Remember we talked about setting "intentions" instead of 'goals' this year. Well for those of you who have already forgotten, here's your chance to remind yourself of that intention. Our intentions were to keep it simple and to stay consistent for 2025. So that's what we're bringing to you with today's podcast episode. How can you keep it simple and consistent for February...
2025-02-0221 min
Leave your EXCUSES after the beep...S2. E41. Health & Wellness Trends for 2025!!Hey hey friends! We're back for another New Year of Leave Your Excuses After The Beep!We're hoping to keep things fresh and new for the upcoming year...so if you've been hoping that we'd cover a certain topic let us know!! We love learning about new topics and doing personal research, we're willing to be your guinea pigs! Whether it's an exercise, a recipe or food trend, supplement, a book review, etc...we would love to share some insight!So this week we are kicking off the New Year with a quick list of so...
2025-01-0917 min
Leave your EXCUSES after the beep...S2. E40. Unpopular Opinion on Ditching Resolutions in 2025!Happy New Year Friends!! It's officially 2025 and we are excited to bring you some fresh perspectives for the new year. What can you expect this year? More health, more lifestyle, more real life, more parenting, more of us!As we kick off the first episode of 2025 we want to challenge you to reconsider your New Year Resolutions. If you've been around for any length of time, you know that Kyla and Kitty have both been huge enforcers of resolutions in years past and know that if you feel strongly about these, then that's okay too. But we want...
2025-01-0120 min
Leave your EXCUSES after the beep...S2. E39. Ready, Set, Are you ready for the New Year?!The final weeks of the holiday season are knocking on your door and the new year is coming in hot! How are you feeling about the new year?Ready to conquer those resolutions, ready to make this your year to bust through all of your objections, ready to drop your excuses and make things happen with your life?!Then this episode is for YOU! We are breaking down what we do as health coaches and how we partner with people just like you to help them make the most of their New Year Resolutions.
2024-12-1220 min
Leave your EXCUSES after the beep...S2. E38 "Happy Gut, Happy Brain"This week we are tackling the popular Healthy Gut, Healthy Brain topic. We've been hearing about gut health for quite some time, but it seems to have ramped back up over the past few years. So how do you know if you have an unhealthy gut and how might this be affecting your brain? We know that inflammation can wreck havoc on our physical body systems but it can also affect our mood, emotions, mental clarity, etc. So this is where gut health can be a benefical area to consider. But to be entirely honest, this isn't somet...
2024-12-0524 min
Leave your EXCUSES after the beep...S2. E37 Leading out with gratitude and thankfulness!Thanksgiving is right around the corner and we are celebrating with all things gratitude and thankfulness!Listen in to this week's episode as we share super simple strategies to get you focused on gratitude and thankfullness this week and beyond. Struggle to get your family on board? We share tips for them too!From gratitude for others, places, things, relationships, yourself, etc...we are diving in!Write out a message to thank someone today, send a hand-written card, call someone to tell them how thankful you are to have them in your life.
2024-11-2626 min
Leave your EXCUSES after the beep...S2. E36 How to Keep Your Immune System on Par This Holiday Season!The holiday season is upon us and along that comes all of the winter germs!! So this week, we are giving you all of our best tips for boosting your immune system before you're struck by illness and if you've already been hit with an illness we have some tips for you too!You won't be shocked to find that all of the healthy habits that we practice and endorse year-round are actually the keys to keeping your immune system in check. Listen in as we discuss which healthy habits are most important if you're preventing an il...
2024-11-2127 min
Leave your EXCUSES after the beep...S2. E35. Have we gone too far with excessive medical interventions?This week we are chatting about the hype around medical spas, glp1 medications, horomone testing and replacement, vitamin infusions, infusion clinics, etc.What do all of these things have in common? We are being marketed to continuously about how we need to be incorporating these interventions into our health routines in order to be our healthiest selves. If we test our hormone levels, we'll discover the underlying reason why we're not losing weight. If we replace our GLP1 whether it be in its natural form or as a medication, we'll minimize the food noise in our brains. Vit...
2024-11-1429 min
Leave your EXCUSES after the beep...S2. E34. How to enjoy the holidays AND stay on point with your health!We've officially hit the HOLIDAY season!! Halloween kicks off the beginning of the upcoming series of holidays and we are here for it! We are sharing all of the tips that we use to help us keep our health in the forefront of our thoughts AND enjoy the holidays! The holidays can be your most successful season yet and we're not telling you to stay home!The first tip...the holidays are just that...days...they are not weeks or months!! Make a conscious choice to enjoy your holiday meals, parties and celebrations. And on the...
2024-11-0732 min
Leave your EXCUSES after the beep...S.2 E.33 Why protein is the key to fat loss!This week we are breaking down protein! What is it? Where can you find it? How much of it should you eat? What sources should you eat? And everything in between.If you've heard that you should consume more protein but you're struggling with how to actually do that, this episode is for you! Even as seasoned health coaches we still find ourselves in a protein rut sometimes. We are sharing the best tips that have been researched, tried and passed along to us over the years. We mention tracking your protein intake with an app...
2024-10-3125 min
Leave your EXCUSES after the beep...S2. E32. My summer momentum is gone...now what?!Are you running on fumes these days? You are not alone! What happened to the summer high that we were riding the past few months? It's suddenly gone and left are shorter days, longer nights and all of motivation went with it.Does any of that sounds familiar? Can you relate? I know you might be tempted to continue to ride this slumber out until the New Year rolls around, but we're here to tell you exactly how to keep your head above water for these next few months. Hitting the hibernation button and hiding away...
2024-10-2432 min
Leave your EXCUSES after the beep...S2. E31. A coach that everyone can benefit from!Earlier this month we celebrated National Coach's Day! There are so many ways that you can use a coach to improve your life. Whether you have a life coach, financial coach, relationship coach, health coach, business coach, athletic coach, etc. You can hire a coach for practically any area of your life! And today we are sharing all of the reasons why you might be avoiding a coach but that might be the exact reason why you NEED a coach. Most of us have had the thought, "I know what I need to do, I just need to d...
2024-10-1727 min
Leave your EXCUSES after the beep...S2. E30. "Why NOW is the BEST time to set new health goals!"This week we are talking about the best time of year for setting new goals with your health and you might be surprised to know that it's not January 1st, but rather right NOW!!Fall is a fantastic time of year to hunker down and set some realistic goals for yourself. Research shows that this time of year we are most productive and actually get things done. With the 'back to school' hype that comes with this season, it's only natural for us to fall back into familiar routines and use the energy of the changing seasons to...
2024-10-1024 min
Leave your EXCUSES after the beep...S2. E29. "Should you go Gluten-Free?"This week we are talking about the "Gluten-Free Trend". This is a topic that comes up frequently for Kitty, as she has been gluten-free for the past 7 years or so. So as someone who has first-hand experience with practicing a gluten-free lifestyle she is here to share some of the ins and outs with what to look for, why this might be something you would consider, what it means, how to look for hidden ingredients on food labels, and some considerations before attempting this on your own. If you've ever considered going gluten-free, whether it be for a p...
2024-10-0327 min
Leave your EXCUSES after the beep...S2. E28. "Why YOU need to be strength training!"This week we are getting serious about our promotion of strength training. When something makes such a difference in your life, it's hard to not shout it from the rooftops. That is strength training! Why does strength training matter? It's an exercise and form of body movement that EVERYONE can benefit from in one capacity or another. It can be adapted for EVERYONE at any ability. It is crucial for maintaining healthy bone density as you age, in addition to muscle strength that aids in balance and coordination. So basically, if you want to maintain your upright postur...
2024-09-2630 min
Leave your EXCUSES after the beep...S2. E27. "Omega 3 vs Omega 6- Should you supplement?"This week we are talking about fish oil supplements and whether or not you need to use them. So to supplement or not to supplement, that is the question that we are answering today. I think it's important that we breakdown the differences between Omega 3 and Omega 6 essential fatty acids. Both are "essential fatty acids" which just means that we need these in order for certain bodily functions to occur. We can get these from the foods we consume as long as we are conscious about what we are consuming. As we discuss throughout this episode, we tend...
2024-09-1928 min
Leave your EXCUSES after the beep...S2. E26. "We all consume processed foods, which ones are better options?!"This week we are tackling the topic of processed foods! We are inundated with fast processed foods every day, both in our home and outside of our home. If you do not consume any form of processed food, then this episode is not for you. Our bet is that everyone consumes some level of processed food, so eliminating it all together is almost impossible. So what can we do about it?! We can make better choices when we are choosing the items that we bring into our home or feed our families. Today we are sharing some of the...
2024-09-1223 min
Leave your EXCUSES after the beep...S2. E25. "Is your health journey fueled by self-hate or self-love?"This week we are talking about the difference between approaching your health journey through a lens of self-hate versus self-love. What does love and hate have to do with your health anyway?!This was an interesting topic to dive in to because we both agree that we've had many moments of self-hate inducing actions throughout our health journey's, in fact those were the ones that were most prominent in our memories. This was likely because they reminded us of the failures that we had in actually creating health and making those habits stick. It wasn't unt...
2024-09-0525 min
Leave your EXCUSES after the beep...S2. E24. "Have you ever encountered an obstacle that stood in your way?"This week we are talking about obstacles and how they keep us from reaching our goals. Have you ever heard of the phrase, "The obstacle is the way"? This is something that we have been working toward embracing for the past few years as health coaches. Having this outlook that obstacles are set before us to guide us instead of block us, is a key component to overcoming our mental limitations.Mentally we quit on ourselves long before our bodies actually quit. If we can practice keeping our head on the 'straight and narrow' then we have demo...
2024-08-2922 min
Leave your EXCUSES after the beep...S2. E23. Need for health but don't know where to start...is this you?In this week's episode of Leave Your EXCUSES After The Beep we are discussing some recent statistics that were shared with us regarding the need for health among American adults. 96% of surveyed Americans feel that they need to improve their health in some capacity, while just 17% of those surveyed feel that they know what to do, how to do it and have a plan to do it. So what happens to the rest of us!? We find that this is the unfortunate reality of most adults, there is a desire or need to improve ones health status but the kno...
2024-08-2222 min
Leave your EXCUSES after the beep...S2. E22. The Body Positivity MovementHey friends! Welcome back to another week of Leave Your Excuses After The Beep!This week we are diving into the Body Positivity Movement! What does this mean and how is it supposed to help us gain a better understanding of how we perceive our bodies?These are both great questions that we unpack in this week's episode. Which is the better perspective: body positivity or body neutrality?! I think there is a time and place for both to be present, depending on where your personal concerns lie. Take a listen for examples of how we a...
2024-08-1525 min
Leave your EXCUSES after the beep...S2. E21. "Are my hormones out of whack?!"This week we are diving into the topic of hormone health. Have you ever had the thought that your hormones might be out of whack? Have you ever been prescribed hormonal birth control to combat symptoms of PMS, heavy bleeding or mood swings? Have you ever considered your hormones to be the cause of your current heath state? These were all questions that we had thought ourselves at one point or another and this was enough to pique our interest in what is being said about hormones right now. So, we did some research, read a few artic...
2024-08-0123 min
Leave your EXCUSES after the beep...S2. E20. "How to Beat the Heat!"Welcome back for another week of Leave Your EXCUSES After the Beep! We are in the thick of Midwest Summer's around here and these past few weeks have been throwing us some HEAT! So today we are sharing our best tips for how to stay on track with your health goals despite the scorching temps. How to keep your nutrition on track, keep yourself moving and not compromise your health in the process.Kitty has some personal insight on what not to do, and she'll share more about that too ;). What are your bes...
2024-07-2521 min
Leave your EXCUSES after the beep...S2. E19. "What are macro's?"Thanks for joining us this week as we break down the basics of macro's! What are macro's and why should you care to learn more about them?First off macros refer to 'macronutrients' which are components of food that the body needs in order to function properly. Your body is unable to make macronutrients and therefore requires that you consume these daily. The 3 macronutrients are carbohydrates, protein and fats. You've likely heard of these at some point in your lifetime. We tend to give carbohydrates a bad rap and most 'diets' tend to limit the consu...
2024-07-1830 min
Leave your EXCUSES after the beep...S2. E18. .A quick Fitness Q & A!This week we are switching gears and doing a twist on an interview for you. We are doing a rapid fire, question and answer session and the topic is fitness!What are are favorite exercises? What is our go-to exercise? What's the most embarrassing thing that's happened to you in the gym? How do you do know what to do next at the gym? How do you stay disciplined? How do you work through an injury? What exercise do you despise more than anything else?Just because we have created a habit around exercise and fit...
2024-07-1132 min
Leave your EXCUSES after the beep...S2. E17. "What is the buzz about weight loss drugs?"Hey Hey! We're back this week with a *hot topic*! We are talking about the buzz with weight loss drugs. If you've been online or on the news at all over the past year, you have likely heard something about the GLP1 agonist drugs or better known as the "weight loss drugs" that people are taking to help them lose weight. Today we are sharing our thoughts on the pros/cons of these medications based on what we've researched, complied from people who have actually used the medications and our opinions on what we feel is...
2024-07-0529 min
Leave your EXCUSES after the beep...S2. E16. "What is your current state of mind?"This week we are back for another mindset challenge!!What is your current state of mind and what does this even mean? The definition of state of mind : a person's mood and the effect that mood has on the person's thinking and behaviorSo when you are encountering things throughout your day that pose challenges or obstacles, how do you approach this and what is your response? Do you have a growth mindset or above the line thinking or are you more apt to take the victim or villian role? Is this happening to you...
2024-06-2620 min
Leave your EXCUSES after the beep...S2. E15. "How do you define wellness?"This week we are unpacking the term, wellness. We've discussed many ideas related to wellness over the past year as we've been coming to you each week with an excuse about why we can't achieve our wellness goals. So today we're going to hit on the 8 dimensions of wellness and share a little about each dimension. We are hopeful that this might unlock some different thoughts and ideas for you to explore as to why you are not seeing the wellness progress that you desire. Or perhaps you are seeing some change and would like to see faster progress or a...
2024-06-2040 min
Leave your EXCUSES after the beep...S2. E14. "Self-Destructive Behavior is NOT a Flex!"What is self-destructive behavior? That's what we're talking about today. I only sleep 4 hours a night because I need to work. I've had one glass of water today and an entire pot of coffee, I'm surviving on caffeine.I've taken 1000 steps today; I've been so glued to my desk.I haven't eaten since breakfast; I've been so busy.I haven't read a book for fun for years; I don't have any time for myself. I haven't slept all week; my newborn is teething. None of these statements are positive. They all h...
2024-06-1521 min
Leave your EXCUSES after the beep...S2. E13. "Just Let Them!"This week we are discussing the "Let Them Theory".This theory was discussed by Mel Robbins and has grown in popularity over the past year or so. The Let Them Theory essentially encourages you to allow people to do what they do without allowing it to affect you. Don't worry about what others are doing, saying, thinking, etc. You do you and know that they don't have to agree with what you do, think, have, etc. There's obviously a bit more that we could dive into with this and that's exactly what we are doing in t...
2024-06-0725 min
Leave your EXCUSES after the beep...S2. E12. "Do you know what you actually want more of?"In this week's episode of Leave Your Excuses After The Beep we are asking you a few questions and giving you some perspectives to consider. Have you ever considered that you aren't seeing changes or results because you do not really know what it is that you want?!We are quick to identify the things that we don't want in our lives but what happens when we have to explain what we want more of? Most of us struggle to consider what it is that we actually want MORE of. As we break down different ways to imp...
2024-05-3127 min
Leave your EXCUSES after the beep...S2. E11. "I can't predict the weather!"Another week, another episode of Leave Your Excuses After The Beep! We are breaking down the weather...if that is even possible! After a week of intermittent severe weather here in the Midwest, we've come to the conclusion that we will not let the weather get us down! Have you noticed how your mood changes based on the weather outside. If it's cloudy, rainy and cold you tend to be more mopey, dreary, sad or maybe lonely. If it's warm, the sun shining and a nice breezy day it seems like nothing can shake you. Am I the only one wh...
2024-05-2224 min
Leave your EXCUSES after the beep...S2. E10. "What's all this buzz about mindful eating about?"This week we are discussing the latest buzz phrase, "mindful eating". What the heck does it mean and what benefit does it bring us on our health journey. Are you frequently eating on the go, rarely sitting down at a table without an electronic device nearby to distract you? Are you constantly multitasking, trying to do many things at once while grabbing a snack or a meal? There are many ways that we can drift from our present surroundings. Taking the time and creating a practice of focusing on what you are consuming at the time you are c...
2024-05-1618 min
Leave your EXCUSES after the beep...S2 E9. "Is just walking beneficial?"This week we are back on the movement train! How can we meet you where you are at the level of activity that you are willing to perform? By promoting walking! Walking is simple, it is free, it is available everywhere, it is low impact, it is controlled by you, and it is a great way to get your body moving each and every day!Research is identifying "sitting" as the next disease that is more detrimental than daily smoking. Even when we are exercising 30 minutes per day, it's not enough to keep our bodies in physical sha...
2024-05-1023 min
Leave your EXCUSES after the beep...S2 E8. "My family isn't supportive of healthy habits!"This week's episode covers a few aspects that we have experienced in raising our children. We are not experts in parenting, but rather, feel like most days are spent faking it until we make it. Just hoping that we somehow manage to raise respectful, loving, caring, kind children who bring something positive to the world. So for starters, when kids say things without a filter, this just might be a direct reflection of something they have heard from you...eek! If you talk down about your body, they will likely feel that it is completely normal to also...
2024-04-3029 min
Leave your EXCUSES after the beep...S2. E7. "Negativity will wreck you!"Welcome back to another riveting episode of Leave Your EXCUSES After The Beep with Kitty & Kyla.We are thrilled to be attacking all things negative today! What does that even mean?The topic of negative thoughts is not a new one. We have discussed this at length on a few previous episodes but today we want to focus more on the specific component of how we are able to affect our input to create the output we desire. What in the world are we talking about?!Let's face it, we have control ove...
2024-04-2430 min
Leave your EXCUSES after the beep...S2. E6. "I'm a procrastinator and I worry about what people think of me."Leave Your EXCUSES After The Beep...This week we are touching on a few topics that are hard to stomach because we are currently living out these excuses!Procrastination is a choice. No one wants to hear that. But the things we choose to do or avoid is a choice. If we choose to avoid, we have to then face the consequences if this is something that we really do need to address. But why are we choosing to avoid something...is it because of the thoughts we have about the possible outcome of doing or n...
2024-04-1932 min
Leave your EXCUSES after the beep...S2. E5. "Am I addicted to food?"We're back for another episode of Leave Your Excuses After The Beep with Kitty & Kyla. Be sure to follow and subscribe on your favorite podcast player to get updates on when our new episodes go live each week! Share this with a friend who might be interested in the topic as well!! This week we are conversing about the mindset around food addictions. We are not licensed professionals in the realm of food addictions, we have however dealt with this on our own at different times in our lives. We are sharing our insight and perspectives on how s...
2024-04-1128 min
Leave your EXCUSES after the beep...S2. E4. "Why is it so easy to identify the negativity in our lives?"Hey friends! We're back for another round of Leave Your EXCUSES After The Beep!This week we are diving into thoughts about negativity. Why is it so easy for us to identify all of the negativity in our lives?! Is there something wrong with us?!The quick answer is, NO! There is nothing wrong with you if you are quick to realize the negativity around you, you are simply HUMAN!!We're sharing tips on how you can become more aware of the positivity in your world and less aware of the negativity. Actively see...
2024-04-0424 min
Leave your EXCUSES after the beep...S2. E3. "Have you ever had a case of the 'screw-it's'?"Super conventional title for this week's episode ;)! We are bringing in some testosterone this week with our guest, David Bush! David has years of experience as a health, business and extraordinary life coach. He joins us today to share some insight into his personal health journey that began over 15 years ago and what that has looked like over the years. David, like most of us, has had ups and downs along the way and has tagged a phrase that has struck a chord with coaches and clients alike. Have you ever suffered from a case of th...
2024-03-2636 min
Leave your EXCUSES after the beep...S2. E2. "Why do we overthink everything?!"Season 2 is starting off with a bang as we invite our friend, Gina Schmidt David onto the podcast to share some insight and relate to this week's topic all about overthinking!We touch base on a few areas of overthinking from our health habits, parenting strategies, how to optimize the time that we have, we'll even throw in a few healthy sleep ideas for you this week! The morale of this week's episode is that we can find a million things to overthink and we're sure you can to. It doesn't mean that an...
2024-03-1938 min
Leave your EXCUSES after the beep...S2. E1. Breaking down the stigma around "weight loss"Season 2 is here and in full swing! This week we might be making some waves with our topic. We are talking about the negative stigma that some influencers are touting in regard to weight loss. We are hearing that weight loss is bad, we should be focusing on being healthier, have healthier habits, building healthier mindsets, being more physically active, etc. Now don't get me wrong, we completely AGREE that living a healthy lifestyle is way more than just losing weight...HOWEVER...most people cannot begin to wrap their head around all of t...
2024-03-1125 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep...One year recap!Can you believe it's been ONE year since we hit record on our first episode of Leave Your Excuses After The Beep?!Listen in this week as we recap our most downloaded episodes and review some of the highlights of the topics we covered throughout the past year. We'll reveal our top excuses and dive into why we feel these excuses will continue to resurface! Thank you for joining us on this journey! We appreciate you!
2024-03-0525 min
Leave your EXCUSES after the beep...Leave Your Excuses After The Beep...Are you a prisoner of your mind or thoughts?Listen in this week as we breakdown our mindset and how we perceive our surrroundings can limit our progress. Do you find yourself saying any of the following:"I can't do this...""I can't afford it...""I'll always be in debt...""It's never going to work...""I'm not strong enough...""What if I'm injured..."Our brains work to keep us safe. If we fear something, we will be resistant to growth.It's okay to acknowledge that feeling of resistance, you can view that as a reason to st...
2024-02-2327 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."How can I overcome CRAVINGS?!"Hey Hey friends!! It's EPISODE #50!!We've almost hit one year of coming to you with our weekly thoughts!! We are celebrating this milestone with our latest conversation all about cravings.We've heard it, we've said it, we've experienced it, we're talking about our recent experience with cravings during our cut and ways that we've found to overcome cravings when they seem to hit the hardest! If you've ever had cravings for sugar, alcohol, carbs, etc and would like some insight on how to push through, take a listen!
2024-02-1624 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."Celebrating Feb-YOU-ary!"This week we are discussing American Heart Health Month and how we are using the month of Feb-YOU-ary to take control of your health! Listen in as we discuss tips for making the most of your heart health from knowing your numbers, moving your body, avoid smoking, etc. These strategies can seem simple but most adults are not aware of their current heart disease risk! Be knowledgeable of your risk and make the changes NOW to prevent heart disease in your future.
2024-02-0822 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."The simple steps to a healthier version of YOU!"Listen in this week as we give the excuses a break and offer our top 5-6 steps for living a healthier lifestyle.It really is simple...I know that sounds nuts! It's simple but isn't necessarily "easy". 1. hydration2. protein3. sleep4. movement5. surroundings6. mindestThese 6 words sound simple, but we're not dumb, we know there is an iceberg under the surface!! If you're looking for a quick breakdown...we are here for you! Take a listen...what resonates with you, what can you do today to help imp...
2024-02-0129 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I'm eating healthy but not seeing the results I want!"Can you relate?! You feel like you are doing everything right when it comes to your nutrition, you're drinking water, maybe you gave up soda, alcocohol, etc, you're eating a salad for lunch, keeping your snacking to a minimum but you're not seeing the results you are looking for. Maybe the scale isn't moving, your clothes are fitting the same, you still feel bloating, your still tired/fatigued and you're ready to throw in the towel on this "health" thing.Do I have your attention yet?! Listen to today's episode if you have felt or are feeling any...
2024-01-2629 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."How to overcome setbacks when you're not feeling well"Welcome back!! This week we are sharing our experience with overcoming sickness and feeling rundown. Tis the season of flu bugs, viruses and not feeling well. We will all come down with something eventually and we're here to help you have a plan in place for how to allow yourself to rest but also stay on track with your health goals. As we've experienced setbacks in our own journey's after coming down with an illness, we know you likely have too. It's easy to convince yourself that you need to rest and you'll pick back up with your...
2024-01-1725 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."Are your excuses really excuses? Or do you just not know what you really want?"In this week's episode we're breaking down the resolution curse...lol...do we have your attention yet?!The second Friday in January is known as National Quitter's Day, meaning most of the people who set a New Year Resolution will have quit working on their resolution before this day. Is this you!?So, a few things to consider when looking at this date and what it means for you and your resolutions...did you set a resolution with a plan and belief that you were actually going to achieve it? Did you set a...
2024-01-1124 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."How to not become a New Year Resolution Statistic!"As we embark on the first week of the new year and 2024 blesses us with its arrival, how are you setting yourself up for success this year?Listen in as we discuss the most sought-after resolutions for 2024 and the predicted statistics in who will actually succeed in accomplishing these resolutions.Will you set resolutions that you can achieve, or will you follow the same path that you have in years past with a list of empty promises without a plan?We'll share our best tips to help you to be one of the...
2024-01-0224 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I'm making or not making New Year Resolutions!"Which side of the spectrum are you on? Do you make resolutions or do you think it's just a fad? Regardless of which side of the coin you fall on, this week's episode will challenge you to think about resolutions in a different light. Whether you are someone who follows through on resolutions or if you just set them and forget them you'll relate to either Kyla or Kitty! We've been there!! So how can you approach 2024 with a different view? Let's look at the New Year as a way to reflect on what you want to bri...
2023-12-2624 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."How can I overcome the stress and chaos of holiday travel?!"Listen in this week as we discuss our best tips for how to feel your best during this busy holiday season. The magic of the holiday season may bring you magic, joy, excitement, stress, overwhelm, fatigue, exhaustion, anxiety, sadness, and so many other emotions and feelings. Regardless of what you are feeling this time of year, you can make the most of it by prioritizing your health. Make movement part of your daily routine, drink adequate amounts of water, fuel your body properly, get enough sleep, etc. **If you've been following along with our 12 Days of H...
2023-12-2023 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep...Combating your excuses for the New Year!Listen in to this week's episode as we discuss the pros and cons of planning out a vision board/goal board/dream board for the new year. 2024 has the potential to be your best year yet, if you just apply yourself! It's great to have an idea of what you want to accomplish in the next year, but if it's too vague or too lofty you'll be saying the same thing next year at this time. Take a few pointers and plan out your future for 2024 and beyond today!
2023-12-1223 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."How to ask for and gift healthy gifts during the holidays!"Listen in this week as we dive into gift giving during the holiday season! Whether you are looking to buy a gift for someone else or you are trying to give someone a list of your gift requests, this episode is for you!! Have you ever received a gift and felt offended that the giver was trying to imply something negative or have you been the gift giver and didn't feel like your gift was well received? We discuss some of our best and worst gifts that we've gotten and given and how we've overcome the men...
2023-12-0527 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."What do you do when what you see in the mirror doesn't align with what you feel!"Listen in this week as we discuss the implications of evolving in our health to places we haven't experienced before. How do we know what to expect on our health journey when we are navigating in areas that we have never explored before? We rely on the experiences of others and the guidance of a coach or expert who has experienced this before us!!Areas discussed in today's episode include how to manage your expectations when you are focusing on creating a particular body composition, how to overcome the thoughts and opinions of your friends, fa...
2023-11-2728 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I'm not sure how to control my surroundings"This week's episode is all about how to navigate the upcoming holiday week! Have you found yourself becoming increasingly stressed and overwhelmed? Maybe it's been a subtle change, and it hasn't seemed super obvious yet. Are you staying committed to your healthy habits? The first signs of stress and overwhelm are when we start to drop the ball on the things that make us feel best! For instance, forgoing those boundaries that we've been trying hard to create, saying yes to things out of obligation rather than true enjoyment, trying to be everything for everyone, etc. Here's your permission to ta...
2023-11-2125 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."My sleep habits are all over the place!"In this week's episode, we are diving into sleep!! Seems kind of simple, in fact, we frequently hear from experts to make sure that we are getting enough sleep, yet a lot of us ignore the impact that it actually has on our health. You could be doing all of the right things with your nutrition, hydration and fitness but still not see the results of this if your sleep patterns are all over the place. Your body needs sleep to rest and recover. Sleep is important for your immune system, for stress relief and reduction, for energy and...
2023-11-1426 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I've lost focus on hydration now that it's getting cooler outside."We are throwing it back to the basics this week and talking everything hydration!It's getting cooler outside and our drive to keep up with our water intake is starting to take a hit. Listen in as we discuss why staying hydrated is in your best interest and how to implement some of our best tips to keep you on track with your water throughout the day!
2023-11-0721 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep...Staying focused during the holiday season sounds impossible already!This week we encountered the beginning of what we deem the "holiday season" as we celebrated Halloween. This season can be a struggle for us personally and we wanted to share a little bit of the "season" that we've been in these past few months and how we are looking forward to getting back to the basics during the holiday season. We discuss a few of our parenting concerns with how we approach the balance of fun, creating memories, and having those experiences but still honoring our beliefs that health is important for not only ourselves but our families to...
2023-11-0318 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."Are you allowing your emotions to control your actions?"Do you have emotions or feelings?! You bet you do! This episode is for YOU! We're not crazy, we know that everyone has emotions and feelings, it's normal human process. So what are we talking about in this week's episode? Do you allow your emotions to control the action that you take toward your goals? When we allow our emotions to control our choices and actions, we tend to fall off our path toward our goals. Reaching new goals and leveling up in our life is hard!! We're experiencing new peaks that we haven't navigated yet and our brains will do...
2023-10-2422 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."You are creating the outcomes you are seeing."Listen in to this week's episode if you've ever fallen short of a goal and used it as a reason to throw in the towel and move on to something else. We share some insight in our own journey's on how we've overcome the instinct to quit and move on. We also discuss ways that we can help to build our mindset into creating the mental strength and resilience to overcome those quitting thoughts. A little tough love can go a long way in today's episode!
2023-10-1723 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep...How are you preparing for the last quarter of 2023?!Are you a goal setter or do you totally wing it? This week we are breaking down our best tips for how to make the most out of the remaining 3 months of this year. From making a goal, creating a plan, setting metrics to hit and how to strategize your time to create the results you are looking for whether it be a personal goal, a health goal, a financial goal, a business goal or any other goal that you can think of. Do you have a physical health goal? Or perhaps a goal to increase your take...
2023-10-0421 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."How are you approaching exercise?"Have you ever thought about what your true thoughts are about exercise? Do you look at exercise as a means to improve your health? Is exercise just a necessary evil to help you to lose weight? Do you exercise because someone told you it's a good idea? Do you exercise because you want to be able to stay active and fit for life? Do you have a goal to run a 5K or climb a mountain? We find that exercise is most commonly associated with the desire to lose weight and we usually don't see the results of weight...
2023-09-2720 min
Leave your EXCUSES after the beep...Leave your EXCUSES After The Beep..."I have so many distractions!"If you've ever been derailed by a distraction, we are talking to YOU today!Even as we met to discuss this topic, we found ourselves living out our own experiences with distractions. Maybe it's your physical surroundings that are distracting, maybe it's your own thoughts, maybe it's your phone or those apps and notifications that keep stealing your attention. We dive into all a few of these specific areas and offer some tangible tips that you can implement TODAY to get started on a less distracted path to achieving your goals!
2023-09-2123 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I exercise so I can eat whatever I want."Do you find yourself exercising and putting in the time at the gym, just to throw all of your hard work away with your eating habits? Or maybe you feel like you "burn" off the calories that you are consuming but you're not seeing the results that you want to see from the work that you are putting in? We have struggled with this exact excuse!! Always working harder in the gym and using it as a reward for that next night out, getting desert with dinner, maybe it's a special coffee drink...things add up and we...
2023-09-1331 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."It gets worse before it gets better!"Have you ever started something new, maybe it was a new exercise regimen, a new meal plan idea, implemented a new savings plan or budget, or maybe you wanted to work on some healthy boundaries? How did it go for you? Were you successful? Did you run into any obstacles? If your answer is no or not really, then this is an episode for you! These types of changes are going to cause you to feel feelings of discomfort, some of these might be physical or mental but they are both important and valid feelings. Listen in as we s...
2023-09-0624 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't like to track things!"Listen in to today's episode if you've ever been resistant or hesitant to journaling or tracking. We discuss the benefits of how a period of tracking can help you to see the blind spots that you're missing when making positive changes with your health. From nutrient tracking, emotional eating, portion control, food intolerances, to identifying concerns with self-control there are a number of benefits that tracking and journaling can open your eyes to. Curious how tracking for a few weeks could benefit you? Reach out to Kyla or Kitty for a personal consultation today!
2023-08-2925 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."What lies are you telling yourself?"In this week's episode we are exploring a different spin on our format. We are diving into some of the lies that we tell ourselves and share different perspectives on what truths can become of these lies. From setting goals and falling short, hitting milestones, searching for the quick fixes, finding failure instead of success, not reaching our goals when we said we would...how do we stay focused and on track when these lies keep filtering through our thoughts?!Let us know your thoughts!
2023-08-2422 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I'm too old for that!"Listen in to today's episode if you have ever used the phrase..."I'm too old for that!"We've heard this a lot over the years, maybe from your parents or grandparents and as you've gotten older and wiser maybe even your friends!We are discussing what it means to get older, how to not use this as an excuse to not go after your goals and dreams, and how to use your wisdom and experience to make the most of your remaining years in this world.This might get a little deep, but...
2023-08-1525 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't want to feel embarrassed!"Listen in to this week's episode if you've ever avoided something because you felt embarrassed. We find people will frequently not doing something that could improve their quality of life, their relationships, their career, their family, and so many other areas because they feel the emotion of embarrassment. We're here today discussing ways to overcome these thoughts and offer tips and strategies for moving beyond this limiting belief and emotion while helping you to get more out of life.
2023-08-1318 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I am a people pleaser!"Have you ever found yourself saying yes to one more thing when your current plate is already full? Maybe it's something for school or daycare, maybe it's an extra project at work or throwing a party for your friend/family member? If you find yourself saying YES more often than NO, this episode is for you!We are empowering you to find your best YES! Start saying NO to everything that doesn't move you toward your goals and YES to the things that do.If you've ever thought of yourself as "people pleaser" this episode is...
2023-08-0722 min
Leave your EXCUSES after the beep...Leave your EXCUSES After The Beep..."Do I have to give up alcohol?"Listen in to this week's episode if you've ever considered not following through with your goals when alcohol was taken off the table. Have you decided that you were ready to jump in with your health goals, maybe eating better, starting to exercise, getting mentally fit, prioritizing yourself, etc. and then you were told to drop the alcohol and you felt the brakes come out?!You're not alone in this feeling, a lot of us have felt that way. Not that you feel like alcohol is something you NEED to have or that you feel that you ar...
2023-07-2524 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I've hit a plateau!"If you've ever used the excuse, "I've hit a plateau," you'll want to listen in to this episode as we break down the true meaning of a plateau. How we define our plateau allows us to determine how we can manage this mental block and get us moving in the right direction!A plateau, whether in a physical or mental facet, can be detrimental to your continued progress toward your goals. We'll share insight to overcome this thought process and help you to develop ways to persevere.
2023-07-1921 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."My menstrual cycle derails me every month!"Listen in today as we connect with our friend, Kelly Lucas and discuss the perils of life with a menstrual cycle. SOunds a bit dire doesn't it?! We discuss our excuses that we've made and continue to make when working through our monthly cycles and share all of our best tips on how to make the best of your cycle by tracking it and making a plan!This episode may not seem like it's geared toward our male audience, but we can bet you'll learn a thing or two as well if you have any women in your li...
2023-07-1224 min
Leave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't have accountability!"If you've ever said that you needed more accountability, or a lack of accountability was why you haven't reached your goals...this episode is for YOU!! Listen in to today's episode to learn about the different strategies that we have found to be successful with creating self-accountability. We know that having an outside accountability partner can be super helpful, but do you know how to stay accountable when you are by yourself?
2023-07-0523 min
Leave your EXCUSES after the beep...Leave Your EXCUSE After The Beep...Kyla's StoryListen in today as we discuss Kyla's journey to health in losing 50 pounds almost 5 years ago and how she has maintained that healthy lifestyle. Her journey includes parenting twins, having 4 young kiddos, a mama wearing many hats, working many jobs to where she is today. From restaurant and events management to health coach mama...where will your future take you?!
2023-07-0129 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep...Kitty's Journey Of Excuses!Join us this week as we discuss what led us to where we are today and dive into Kitty's health journey. A little off topic from our usual excuses, but still full of parenting, nutrition, mindset and health insight!
2023-06-2227 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I've lost my identity during motherhood."Join us during this week's episode as we interview our good friend, Dr. Sharon Fleischer. Dr. Sharon is a family practice physician and health coach who has 3 adult children: her twins have recently left home and are off to college. Listen in as we discuss the importance of finding your identity during your years of motherhood and how this can have a huge impact on how you are showing up for your children and how you can prepare them for creating their own identity. Any empty nesters or soon-to-be empty nesters will want to tune in for a f...
2023-06-2226 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I stop showing up when I fail."Have you ever found yourself shying away from a conversation or "hiding" from your coach or accountability partner when you feel like you've failed? Do you know wonder why this is your first instinct when you've failed or not lived up to what you said you would accomplish? Join us as we breakdown some of the thoughts behind why we've "ghosted" our coaches and how we've worked through this idea of failure.
2023-06-1123 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."Is money the real excuse or is there an underlying excuse?"Listen in today as we discuss the excuse of MONEY! We use money as an excuse for a lot of things in our lives. We're talking today about how we hear the money excuse frequently when it comes to investing in ourselves. We take things a bit deeper as we dive into what thoughts are behind this excuse and share different strategies for overcoming this excuse.
2023-06-0525 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."Are you being realistic in your planning?"Join us this week as we interview our friend Casey Curoe a Strength & Fitness Coach. She shares tips on how to get started with your exercise routine as we dive into some of the most common excuses, she has heard throughout her time in the fitness industry in regard to time and planning.
2023-06-0529 minLeave your EXCUSES after the beep...Leave your EXCUSES After The Beep..."I hate the scale."Do you find yourself in a love-hate relationship with the scale? We discuss today some of the mindsets that we've struggled with regarding how often we rely on the scale to validate our success or failure. If you've ever been a "daily weigher" or if the scale and provided some angst in your world, this episode is for you!
2023-05-1620 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't have a supportive spouse or family."Do you struggle with having a supportive support system at home? When most people embark on a new journey to better themselves, the conversation that they have with their spouse, significant other or family is a crucial aspect of setting themselves up for success. Sometimes this conversation doesn't go the way that you expect or have the outcome that you desire. Today's episode is for you if you aren't sure where to start this conversation and how can you create the supportive surroundings that you need to keep you moving forward with your goals despite what your spouse or sign...
2023-05-1620 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I can't do home-made meals"Do you struggle with the idea of making home-cooked meals? Do you find yourself in a constant state of not having the time, not feeling like you have the skills to make tasty meals or maybe just dread the cost of shopping for groceries makes you cringe?If any of these excuses have crossed your mind, take a listen to today's episode as we breakdown some of the barriers that we've overcome in regard to time (meal planning in advance), cost (using bulk items, being creative with what you already have), and skills (utilizing kitchen gadgets to ou...
2023-05-0424 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't have time for exercise."Join us today as we dive into excuses all about exercise! We'll discuss the time component; how do you make time in an already busy day, and we'll also review a few of the common excuses that we hear once someone DOES make time for exercise, and it doesn't go as they planned. For example, "I worked out yesterday and today I can't even sit down because I am so sore!" or "I can't be sore for days after exercising, I have things that I need to get done!" Have you ever had this happen?...
2023-05-0123 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't have time!"Have you ever used the excuse, "I just don't have time?" You're not alone. Join us this week as we have a our first guest, Nicole Nichols, to help us dive into how we can make our time a reflection of our priorities.
2023-04-2720 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."YOU are your biggest excuse!"Are you noticing a common demomonator with the excuses that we've discussed so far? It seems that most of these excuses are centered around us as the instigator of our thoughts. How do you talk to yourself? Are you usually negative and down grading? Or are you positive and uplifting with the conversations that you have with yourself?Take a listen as we share a few strategies on how to 'flip the script' on how we talk to ourselves to help us to be more successful.
2023-04-1721 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I'm not motivated."We hear it all of the time, I'm just not motivated to stick with my goals. Listen in to hear why this is a relatively "normal" thought and you are not broken for having this thought. We'll share a few tips and thoughts on how to help you to overcome this excuse.
2023-04-0417 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I can't ditch the 'All or Nothing' mentality"We've all been there...starting something that is guaranteed to make us feel better, have more energy, feel more confident, look slimmer, be stronger and knowing that this is really going to be the answer this time. We're successful for a few days, getting everything prepped, motivation is high and you are feeling hopeful. Then one day life happens, you wake up with a sick kiddo, a work meeting runs late, you forget your meal prepped lunch on the counter when you leave for work, etc and you are faced with the decision to forge on or and do th...
2023-04-0220 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."I don't have time, nor do I want to cook two different meals for my family."We get it!! We barely have time to actually make dinner, let alone two different meals to appease our families and follow our nutrition goals. Listen in to today's episode to hear how we have learned to incorporate healthier options in with our families meals to make that dreaded question, "What's for dinner?" less stressful!
2023-04-0219 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep....IntroductionIt's finally happening!! After months of talking about putting it all out there, we've finally hit the record button and are ready to share our EXCUSES with you.What you can expect in today's episode...Who are we? Kitty & KylaHow did we get here? Our stories What will you get out of this series? The excuses that we've heard from others and the excuses that we've used ourselves as we have worked with hundreds of men and women on their health journey. Throw in a little parenting humor, real life stories, and a little laug...
2023-04-0219 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep... "I'm waiting for.......before I get started."Ever feel like there is always something coming up that gives you an excuse to postpone your health goals?! We've been there! It seems there is always another Monday, another new month, a birthday, an anniversary, a wedding, a party, a holiday, etc. We'll be waiting FOREVER if we let this excuse keep us stuck!
2023-04-0218 minLeave your EXCUSES after the beep...Leave Your EXCUSES After The Beep..."The afternoon munchies get me every time!"I do so well with my nutrition goals until the afternoon hits and then I'm plagued by the "afternoon munchies". How do we over come this afternoon goal killer?!Listen in for reasons why this time of day is a struggle and to hear some practical strategies to consider when you're approaching that dreaded time of day!
2023-04-0217 min