LadyStrong FitCast
265 episodes - English - Latest episode: 12 days ago - ★★★★★ - 47 ratingsWelcome to LadyStrong FITcast! A No nonsense approach to women's weight loss hosted by Co-Founders Marciea and Brittany. This weekly podcast is about empowering women like you to avoid making excuses and to help you maximize your fitness and weight loss results. So many of us know what we need to do to achieve our goals but we aren't doing it. There's a continuous gap between our intentions and our actions. LadyStrong FITcast is a tool to help you create massive change in your life and enjoy the journey!
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Episodes
What's Coaches Corner & How Does it Work? | The LadyStrong FitCast
February 24, 2020 21:00 - 8 minutes - 5.79 MBWhat’s Coaches Corner we & How Does it Work? Starting February 2020 at the end of each month coaches will commentate, analyze and break down one new exercise each month. The purpose is to increase the members understanding of the exercise by providing accurate model from which to learn. For our LSF members to make an appropriate decision how to execute the exercise. We need provide an explanation and demonstration so that members can learn to practice. This week we talked about the hand...
What is the 3D FitTest? | The LadyStrong FITcast
February 17, 2020 14:00 - 22 minutes - 15.2 MBThe 3D FitTest is Powered by Triad Training Solutions. There are three D's to the Triad Training Solutions workout curriculum: Derive (D1): Body Weight Training Design (D2): Strength Training Dominate (D3): Cardio Training The above exercise components is what makes up the 3D FitTest! Tune-in now to learn more. ____________________________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the link: 💪👉→ https://bit.ly/2SOalR3 🔥🔥 ...
3 R's to Overcoming Fears | The LadyStrong FITcast
February 10, 2020 14:00 - 9 minutes - 6.86 MBIs there something that you fear? This can be from a physical, mental or emotional standpoint. If so then this podcast episode is for you! Marciea (LSF Co-Founder) will be explaining three simple strategies that will allow you to take action immediately. ____________________________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the link: 💪👉→ https://bit.ly/2SOalR3 🔥🔥 ________________________________________________________________...
The Power of Strength Training | The LadyStrong FITcast
February 03, 2020 14:00 - 12 minutes - 8.79 MBStrong muscles improve quality of life. Little-used muscles weaken, potentially leading to injuries, falls, and disability, especially in older people. The way to keep muscles strong is to use them, of course and, in particular, to work them to their limit periodically. That means doing some sort of strength training with weights (dumbbells and kettlebells), exercise machines, or other resistance devices. A balanced strength-training program is good not only for your muscles, but also fo...
The Power of Strength Training
February 03, 2020 14:00 - 12 minutes - 8.79 MBStrong muscles improve quality of life. Little-used muscles weaken, potentially leading to injuries, falls, and disability, especially in older people. The way to keep muscles strong is to use them, of course and, in particular, to work them to their limit periodically. That means doing some sort of strength training with weights (dumbbells and kettlebells), exercise machines, or other resistance devices. A balanced strength-training program is good not only for your muscles, but also fo...
Frustration vs Curiosity
January 27, 2020 14:00 - 6 minutes - 4.2 MBOne of the keys of success, is breaking the pattern of frustration and rebuilding a pattern of curiosity. On this episode Marciea talks about realizing that she sees things differently than other people. Instead of getting frustrated with a situation she gets curious as to why it is that way and figures out a way to fix it. Here are some of the awesome things you will hear in this episode: See why Marciea thinks being frustrated puts the problem on someone else, whereas curiosity brings it...
Frustration vs Curiosity | The LadyStrong FITcast
January 27, 2020 14:00 - 6 minutes - 4.2 MBOne of the keys of success, is breaking the pattern of frustration and rebuilding a pattern of curiosity. On this episode Marciea talks about realizing that she sees things differently than other people. Instead of getting frustrated with a situation she gets curious as to why it is that way and figures out a way to fix it. Here are some of the awesome things you will hear in this episode: See why Marciea thinks being frustrated puts the problem on someone else, whereas curiosity brings it...
Lens of Curiosity
January 27, 2020 14:00 - 6 minutes - 4.2 MBOne of the keys of success, is breaking the pattern of frustration and rebuilding a pattern of curiosity. On this episode Marciea talks about realizing that she sees things differently than other people. Instead of getting frustrated with a situation she gets curious as to why it is that way and figures out a way to fix it. Here are some of the awesome things you will hear in this episode: See why Marciea thinks being frustrated puts the problem on someone else, whereas curiosity brings it...
Four Ways to Not Self Sabotage Over Eating on the Weekends | The LadyStrong FITcast
January 22, 2020 17:00 - 11 minutes - 8.08 MBMost of us indulge in unhealthy food on weekends but keep these points in mind before you go all out and devour. Keep this in mind a moment on the lips equateds to what's on the hips. How did you celebrate your birthday or your friend’s wedding? Whether you partied all night or enjoyed a quiet evening with family or friends, your celebrations wouldn’t have been complete without food! Any celebration is incomplete without delicious food. But as the high settles down, most of us regret not...
4 Ways to Not Self Sabotage Over Eating on the Weekends
January 22, 2020 17:00 - 11 minutes - 8.08 MBMost of us indulge in unhealthy food on weekends but keep these points in mind before you go all out and devour. Keep this in mind a moment on the lips equateds to what's on the hips. How did you celebrate your birthday or your friend’s wedding? Whether you partied all night or enjoyed a quiet evening with family or friends, your celebrations wouldn’t have been complete without food! Any celebration is incomplete without delicious food. But as the high settles down, most of us regret not...
Four Ways to Not Self Sabotage Over Eating on the Weekends
January 22, 2020 17:00 - 11 minutes - 8.08 MBMost of us indulge in unhealthy food on weekends but keep these points in mind before you go all out and devour. Keep this in mind a moment on the lips equateds to what's on the hips. How did you celebrate your birthday or your friend’s wedding? Whether you partied all night or enjoyed a quiet evening with family or friends, your celebrations wouldn’t have been complete without food! Any celebration is incomplete without delicious food. But as the high settles down, most of us regret not...
How to Navigate Relationships That Don't Support Your Healthy Lifestyle
January 14, 2020 19:00 - 8 minutes - 6.18 MBWhen we are trying to live a healthier, more active lifestyle, one of the biggest obstacles, one that is the hardest to overcome, is having people in our lives who aren’t trying to live the same lifestyle. We know we all have people in your life that pop instantly into your mind. Whether it be the person who tries to make you skip your workout, the person who makes you feel silly for ordering a salad, or the person who tries to guilt you into making unhealthy choices with them. We all hav...
How to Navigate Relationships That Don't Support Your Healthy Lifestyle
January 14, 2020 19:00 - 8 minutes - 6.18 MBWhen we are trying to live a healthier, more active lifestyle, one of the biggest obstacles, one that is the hardest to overcome, is having people in our lives who aren’t trying to live the same lifestyle. We know we all have people in your life that pop instantly into your mind. Whether it be the person who tries to make you skip your workout, the person who makes you feel silly for ordering a salad, or the person who tries to guilt you into making unhealthy choices with them. We all hav...
How to Reinvent yourself for 2020! ARE YOU READY?
January 06, 2020 20:00 - 24 minutes - 16.7 MBThe holiday season and New Year is a time for reflection and introspection. In addition to celebrating with family and friends, we tend to start thinking about the direction of our lives and fitness and wellness journey. Heading into a new decade can be a sobering event. It makes you think of where you are in your life and if it's heading in the right direction. You deeply contemplate if you’re truly happy and engaged in meaningful fitness and wellness journey. People may have an existent...
The Last Chapter!
November 26, 2019 14:00 - 4 minutes - 3.4 MBThe end of the year is near and we're making several adjustments coming the new in 2020 with the LadyStrong Fitcast. Tune-in now to find out!
Six Week Six Pack
November 11, 2019 22:00 - 14 minutes - 10.1 MBIf we understand correctly, the reason you’re reading and listening to this episode right now is because you’re sick and tired of looking down and not being satisfied of the size and look of your tummy. In that case, great news is that you’ve made then right decision by tuning in, Marciea (LSF Co-Founder) will dive deeper into why might be holding you back.
Brittany's Rant: Put Your Big Girl Panties On!
November 04, 2019 13:00 - 9 minutes - 6.75 MBBrittany (Co-Founder of LSF) goes on a rant about "putting your big girl panties on", mastering weight loss" and a whole bunch more!
What's LadyStrong Fitness Manifesto?
October 21, 2019 12:00 - 9 minutes - 6.78 MBNot too sure on what a Manifesto is and how it came about amongst LSF. Tune-in now as Marciea dives deeper into the topic and find out how it applies to you!
Top 6 Mistakes That Are keeping You Overweight
October 14, 2019 13:00 - 9 minutes - 6.85 MBAs we move into the final months of 2019 we wanted to discuss what may be holding you back from reaching your goals. Brittany (Co-Founder of LSF) is going to break each mistakes down for you and what it means for you and I hope this is helpful in some way.
LSF Birthday Annoucement!
October 07, 2019 16:00 - 17 minutes - 12 MBToday is LadyStrong Fitness 3 year birthday! Have you been hearing the buzz that's been going on? Listen in on our thoughts about what we’re doing and why. On today’s episode Marciea and Brittany (Co-Founders of LSF) shares the announcements making on LSF 3 year birthday. Here are some of the exciting things you will hear in this episode: • How so many rumors about an upcoming announcement came from a simple two minute video. • What some of the rumors going around about LSF 3 year birth...
What is Triad Training Solutions (TTS)?
September 30, 2019 12:00 - 20 minutes - 14.2 MBTo begin, you'll learn about the state of TTS. This understanding will provide insight into why your pursuit in working out is for you to become the best version of yourself in improving your fitness and health. The TTS group training workouts are conducted in a circuit format using several types of timed interval. TTS group training times are predetermined and do not require an appointment, just done in a group setting. TTS is a great environment thats established a community in a gym env...
Marciea's Top 10 Rants!
September 23, 2019 14:00 - 14 minutes - 9.7 MBTough Love: Who needs it? To show somebody some tough love today will save them heartache in the future. Women care how they look and feel. Alongside, losing the weight, feeling more confident /or stronger—that's the only result they ever wanted. With that said, it's time to balance out Marciea's (LSF Co-Founder) top 10 rants from previous podcast episodes with some good old-fashioned antagonism and loosely fettered sanity. These are the Top 10 greatest rants of all time!
How to Avoid Vacation Anxiety
September 16, 2019 12:00 - 5 minutes - 3.71 MBEver wonder how to maintain a normal routine while on vacation? This is a good episode you don't want to miss! Brittany (LSF Co-Founder) will discuss several tactics to prep you for success so you're not having any anxiety or remorse while on vacation.
Don't Eat Like Sh$t!
September 09, 2019 12:00 - 5 minutes - 3.91 MBEating clean is a work in progress, but here's what Brittany has to say to sustain a healthy eating lifestyle.
How To Stop Being Easily Discouraged
September 02, 2019 12:00 - 12 minutes - 8.43 MBFeeling discouraged is one of the hardest things to get through. It feels heavy, stuck, sad, even hopeless sometimes. When you feel discouraged, it colors so much of your world you easily find more discouraging signs that things won’t work out. This is your brain’s frustrating negativity bias at work, which makes you more sensitive to anything negative when you’re feeling down.) Without realizing it, you start piling on feelings and stories from your past when you felt discouraged, which ...
Never Settle
August 26, 2019 12:00 - 6 minutes - 4.26 MBHitting the gym can feel like a slog. You’re not alone for feeling the way that you do. We're going to uplift your spirits to tell you why it's ok to feel that way, but how to overcome the mentally and how to surpass it!
Hybrid Training Program (HTP)
August 19, 2019 14:00 - 20 minutes - 14.3 MBTraining for strength, size, power, speed and agility all at one time can be overwhelming. Most of us aren't elite athletes who get paid to train and recover seven days a week. However, this workout program introduces you to a new way to incorporate weightlifting with other sport-specific movements to enhance your performance. This plan is not about training for strength and endurance. It requires more than running in a straight line and picking up heavy objects and in this episode Marciea ...
Temperature Check
August 12, 2019 12:00 - 5 minutes - 3.58 MBDo you remember what your New Year’s resolution was? What goals and plans did you set for yourself this year at the beginning of the year? With the year is halfway over take a few minutes to reflect back on your goals, resolutions, and plans you made at the beginning of the year to educate yourself about how you accomplish your goals and to motivate you to stay on track. Look over your goals How many goals are you on the mark to meet? Which goals have you made progress on? How many have yo...
HIIT Training vs Split Training
August 05, 2019 12:00 - 7 minutes - 5.13 MBSplit training looks at your workout from a week long or month long viewpoint. Each day of exercise is usually broken up into a “primary focus” (like legs, back, shoulders, chest) and “secondary focus” (like abs, triceps, and biceps). As oppose to training (HIIT) it strengthens our hearts, builds endurance, and can be done just about anywhere. HIIT can be stacked with other forms of cardio for a quick and killer workout. Learn more to see which one is beneficial for you!
5 Great Things About Battle Ropes
July 29, 2019 13:00 - 10 minutes - 7.22 MBIf ropes terrified you in your childhood gym class, well, it’s probably because you were asked to climb them. But now that your days of climbing are over, you can look at ropes in a whole new light. Battle ropes — also called battling ropes — are a piece of equipment that once again prove you don’t need heavy weights to get a good workout. More than just tools to burn out your arms, battle ropes can be used to build strength and power throughout your entire body. Because of their ability to...
How many workouts can you do without losing progress
July 22, 2019 15:00 - 7 minutes - 5.05 MBAt some point, everyone misses a workout (or two). It isn’t a matter of if — but when. From injury to illness to vacation and work stress, there are plenty of reasons you might miss a workout. But how many workouts can you skip before you start losing your hard-earned gains? Missing a workout isn’t necessarily a bad thing. In fact, taking as much as a one week off from training can sometimes be a smart strategy that can help you gain more strength or develop greater aerobic fitness in the l...
Build & Maintain Through Accountability
July 15, 2019 13:00 - 4 minutes - 3.3 MBWe all need accountability for ANY goals we want to achieve. Whether it be to workout or eating, the bottom line is, we NEED accountability…we NEED each other to get what we want out of life. And the really cool thing is, by helping others with their accountability, they can help us with our accountability. And that is a win/win situation…with everyone getting the accountability that they need! Making for a much happier life…and let’s be honest, isn’t that what we all want?
Build & Maintain Through Accountability
July 15, 2019 13:00 - 4 minutes - 3.3 MBWe all need accountability for ANY goals we want to achieve. Whether it be to workout or eating, the bottom line is, we NEED accountability…we NEED each other to get what we want out of life. And the really cool thing is, by helping others with their accountability, they can help us with our accountability. And that is a win/win situation…with everyone getting the accountability that they need! Making for a much happier life…and let’s be honest, isn’t that what we all want?
Determination Domination Part 2 | LadyStrong FITcast Ep 077
July 08, 2019 12:00 - 7 minutes - 5.09 MBThis is a part two follow up from episode number 72 Determination Domination part 1, where Marciea challenge LSF member Caitlin De La Cruz to do a body weight pull-up by the end of summer. Caitlin was not only determined to smash a goal that she's been wanting accomplish for such a long time, but she she just may have dominated it as well. Tune-in now to find out how she's doing and see if she was successfully able to accomplish her goal. You'll be surprised on what took place in just a m...
Determination Domination Part 2 | LadyStrong FITcast Ep 077
July 08, 2019 12:00 - 7 minutes - 5.09 MBThis is a part two follow up from episode number 72 Determination Domination part 1, where Marciea challenge LSF member Caitlin De La Cruz to do a body weight pull-up by the end of summer. Caitlin was not only determined to smash a goal that she's been wanting accomplish for such a long time, but she she just may have dominated it as well. Tune-in now to find out how she's doing and see if she was successfully able to accomplish her goal. You'll be surprised on what took place in just a m...
Precision Nutrition Coaching | LadyStrong FITcast Ep76
July 01, 2019 12:00 - 7 minutes - 5.35 MBThe health and fitness field is changing quickly. Obesity and diet-related illness are at an all-time high and millions of people need help with their nutrition more than ever. Whatever stage in your journey, it’s important to understand that the most successful people will be those who have a deep understanding of nutrition science and the ability to effectively improve their lives. That’s what Precision Nutrition does everyday. And we’re ready to teach you the same science-based coachi...
Personal Integrity | LadyStrong FITcast Ep075
June 24, 2019 12:00 - 5 minutes - 4.09 MBDo you have integrity? You’re initial answer is probably, “well of course I do!” You probably have integrity when it comes to the people around you, you do what you say you are going to do, when you say you’re going to do it. But, do you have personal integrity with yourself when no one else is watching? In this episode Brittany talks about how to have your own personal integrity and how it can impact Your daily life!
How To Run Your Own Race | LadyStrong FITcast Ep074
June 17, 2019 12:00 - 12 minutes - 8.69 MBWith Facebook and other social media sites being the first place individuals go to “humble brag” (or just flat-out brag) about their accomplishments or experiences, this isn’t hard to fathom. With the success of other people constantly popping up on your newsfeed, it is easy to get wrapped up in thinking that you do not measure up. However, the more time you spend worrying about what others are doing, the less time you are focusing on yourself and your own success. Think of the story of th...
Ways To Shift Your Mindset For Better Weight Loss | LadyStrong FITcast Ep073
June 10, 2019 17:00 - 13 minutes - 6.07 MBEvery diet and weight-loss strategy has its pros and cons, but for any one to really work, you've got to get your mind right. Shifting your mindset about how to lose weight is the biggest factor in losing weight. We can't shift our weight from the outside without realizing the correct inner resolve and intention. And most people try to lose weight with the worst state of mind possible: wanting to "fix" themselves. They jump into diets and exercise plans out of self-deprecation, all the wh...
Determination Domination Part 1 | LadyStrong FITcast Ep072
June 03, 2019 12:00 - 8 minutes - 3.7 MBTake a look inside an inspiring story of how one LSF member is determined to reach one of her fitness goals and is willing to do whatever it takes to get there. Not only does she plans on reaching her goal, but she's dominating all the challenges throughout her entire process and how you to can do the same thing with your goals you set out to reach! Tune in now to see how you to can start applying some of these practical tactics. And find out if you are determined and have what it takes to...
How To Stop Chasing Food Trends | LadyStrong FITcast Ep071
May 27, 2019 12:00 - 8 minutes - 3.99 MBFood trends come and go so fast they’ll make your head spin. It’s easy to fall into the trap of feeling like you’re doing everything wrong because you aren’t jumping on the latest and greatest. Instead of asking yourself, “Is this right,” there’s a much more powerful question you could be posing instead. Marciea is sharing some important tools and questions for determining how your nutrition journey might unfold. It’s not always easy to find the right balance , but the clearer you can get ...
What is the Orenda Gala? | LadyStrong FITcast Ep 070
May 20, 2019 16:00 - 10 minutes - 5.04 MBLadyStrong Fitness is hosting their 2nd Annual Customer Appreciation. This is an extravagant event that's held outside the studio. Members have the opportunity to dress their best and invite non-member (men or women). Today Marciea Co-Founder of LSF will be recapping last years event and talking about the agenda taking place for this year. With only two weeks remaining and limited spots still available. Make sure to reserve your Orenda ticket today!
Is Weight Loss Plateau Real? | LadyStrong FITcast EP 069
May 13, 2019 12:00 - 8 minutes - 4.02 MBYour new diet and fitness routine had you dropping pounds and looking and feeling good - until it suddenly just stopped. What to do now? Find out now with Brittany Co-founder of LadyStrong Fitness. Intro: (00:09) Annoucements: (00:40) Calories In vs Calories Out: (01:33) Mix up your routine: (02:27) Is your body accustom: (03:13) Change it up: (03:54) Biggest mistake: (04:38) Is it real?: (05:29) Variety nutrition: (06:18) Recap: (06:56) Resources: (07:36) Outro: (08:21)
Sexier Isn't Always Better | LadyStrong FITcast | Ep 068
May 06, 2019 12:00 - 8 minutes - 3.95 MBIn this episode,Marciea discuss social media workout videos isn't always whats best for you. Nothing is sexier than someone who isn't afraid to be themselves, and not trying to be someone else. Marciea also shares an encounter she had and made her think that most women make this common mistake. So if you want to learn how the fundamentals of working out, losing weight, getting leaner and stronger, and having an effective workout so you can lose weight, tune in now! Intro: (00:10) We've ...
Gym Floor or Hospital Floor? You Choose! | LadyStrong FITcast Ep 067
April 29, 2019 12:00 - 10 minutes - 4.81 MBWhat's important to you shouldn't have a price tag associated with the product or service. Change your perspective on how you view certain things. Ask yourself this, how is the product or service I'm investing in going to be beneficial to me rather than how much is it going to cost, and don't base your decision on price alone. It will go along ways and it will prevent you from making mistakes in the future because you will have thoroughly thought out the decision you made. Intro: (00:00) ...
5 Fun Exercises You Can Do Anywhere | LadyStrong FITcast Ep 66
April 22, 2019 12:00 - 13 minutes - 6 MBAre you unable to make it to the gym? Did something pop up that breaks your daily workout routine? If so it's ok, try these fun exercises you can do anywhere. Tune-in Now to learn more! 00:00 - 00:10 Intro 00:11 Women’s Weight Loss Secrets Book 2:20 Story Telling 3:16 Paying it Forward 4:06 Common Mistakes 4:52 Don’t Favor Muscle Groups 5:40 Average Workout Time 6:33 Timed Workouts vs At Your Own Pace workouts 7:16 Exercises you can do anywhere 8:04 Variations of exercises 8:49 Cardio Exe...
How to Win in Your Weight Loss Journey Like a CHAMPION! | LadyStrong FITcast Ep 065
April 15, 2019 12:00 - 10 minutes - 4.94 MBNever feel defeated again with your weight loss journey! Instead start thinking like the pros and become a champion in your weight loss journey. This is an episode you don't want to miss! Marciea Co-Founder of LadyStrong Fitness will get you HYPED and will share advice that you can start taking immediate action on NOW! Topic Intro: (00:00) Story Telling: (00:36) Your Health is Your Wealth: (01:21) Professional Athletes: (02:17) Million Dollar Prize: (03:19) Take Care of Yourself Firs...
The Truth About Abs | LadyStrong FITcast Ep 064
April 09, 2019 05:00 - 13 minutes - 6.22 MBEveryone wants abs, but not everyone understands what it takes to get them. Co-Founder of LadyStrong Fitness alongside pro athlete Marciea explains the truth about abs and the recipe of what it takes to start seeing definition in your midsection. This is an episode you don’t want to miss! :05 - 1:38 Women’s Weight Loss Secrets 1:46 - 2:41 Podcast Audio Only 2:57 - 6:00 Story Telling 6:21 - 6:40 You must do a lot of ab exercises 6:50 - 7:12 excessive fat in midsection 7:13 - 7:20 st...
Common Weight Loss Myths | LadyStrong FITcast Ep 063
April 03, 2019 05:00 - 9 minutes - 4.52 MBWe're going to debunk the most common misconceptions we hear time after time about weight loss. You may be surprised on what you may find out. Tune in Now! :45 - 1:10 New Book on Kindle! 1:40 - 3:00 Late Night Eating 3:01 - 4:18 Calories In vs Calories Out 4:23 - 5:19 Weight Training 5:22 - 6:22 Cardio Training 6:26 - 8:26 Eating Carbs 8:39 - 8:53 Leave Us a Review 8:54 - New Book
Let's Talk Low Back Pain | The Coffee with MP Show Ep062
March 25, 2019 05:00 - 18 minutes - 8.62 MBAre you suffering from lower back pain? If so then this podcast episode is for you! Today's podcast episode on The Coffee with MP Show we met with Dr. Eric from Integrated Physical Medicine in Roselle, IL. :45 - 3:34 Common low back pain 3:35 - 4:49 Tight Hamstring and Glutes 5:00 - 6:12 Weak Core From Sitting 6:30 - 9:15 Why Stretching is Important 9:17 -11:30 Preventive Maintenance 11:35 - 13:35 What to expect when visiting a Chiro 15:14 - 16:17 If your not moving, get moving