Your Favorite F-Word
81 episodes - English - Latest episode: 10 days ago -Deep conversations about our favorite things... food, fitness & feelings - with the occasional f*ck thrown in!
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Episodes
S2E4: The Relationship Episode
February 14, 2022 16:18 - 1 hour - 90.8 MBJust in time for Valentines day 💕 In this week's episode, we're talkin' all about relationships - and not just the romantic kind, we’re talkin bout all relationships - friendships, coaching relationships, parasocial relationships... It's not often that we take time to think about the different relationships in our lives, the ways in which they add value (or take it) to our day-to-day, the ways in which we're showing up for them etc. So today, we're diving into an open discussion about our v...
S2E3: Creating a Journalling Practice
February 09, 2022 16:00 - 34 minutes - 47.9 MBAs we move into the second month of the year - we wanted to chat about one of the most common resolutions or New Year's goals we've seen so far this year - getting into a journaling practice. In today's episode, we're talking a bit about our experiences with journaling and some considerations for your journaling practice. We’ll touch on: Why journal? Pros and cons Different types of journaling practices Considerations for getting started Some of our go-to prompts / strategies We h...
S2E2 - Paradigm's Evolution & Ways to Work With us in 2022
February 02, 2022 16:00 - 43 minutes - 59.6 MBAs we move into our 3rd year of Paradigm, it’s really cool to look back on the ways we’ve grown and evolved and changed, in terms of our leadership, our programs and the way we’re showing up in our business and for our clients. We both reached a point of burnout at the end of 2021, and it really forced us to reflect and re-align with our values and vision and make some changes as we start out this new year. So on today’s episode we’re going to give a little forecast into what’s new and exc...
S2E1 - 2022 Predictions for the Industry
January 26, 2022 15:00 - 39 minutes - 54.4 MBWelcome to season 2 of the Your Favorite F-Word Podcast! We're pumped to be back recording here & diving into all things food, fitness, & feelings. 🔥 In today’s episode, we’re going to chat about some of our Hot Predictions for 2022 in the nutrition & fitness space. We’ll be discussing where we think the industry is headed, what we’d like to see shift, and some things to consider for yourself inside either your coaching business or your fitness journey. So whether you’re a coach or s...
S1 Finale - Lessons: Energy, Success, & Adult Friendships
November 25, 2021 00:53 - 49 minutes - 67.9 MBToday's episode marks the finale of season 1 here on the pod! We've had a blast recording these episodes and hope ya'll have been enjoying the conversations we've had here. We want to wrap up this season by sharing a few of our biggest takeaways from 2021 and this first episode of the podcast. Join us today as we discuss a bit more about our own personal energy management, this idea of "success" that we all seem to be working towards, and the complexities of building adult friendships. Se...
S1. Ep20 - Tough Client Conversations
November 17, 2021 15:39 - 42 minutes - 58.7 MBThis week we're shifting gears a bit and talking more to our fellow nutrition coaches, space holders or anyone looking to get better at having those tough conversations. Many of us are great at communicating when things are rolling smoothly and everything is going to plan, but what happens when shit hits the fan (or things go tits up as one of our coach mentees loves to say)? How do we show up? Are we reacting or responding? As coaches we want to be able to show up as best as possible for ...
S1. Ep19 - Non-Scale Measures of Progress
November 10, 2021 18:00 - 27 minutes - 38.2 MBToday we're talking about a topic that is discussed quite a bit in the fitness space, but is one that's easy to dismiss or push aside when we're pursuing body composition goals. We're talkin all about non-scale indicators of progress. Even if body composition is our goal -focusing on the scale sucks for many reasons: It’s usually the last or slowest marker to move It’s going to be anything BUT linear We have less direct control over the number on the scale Not to mention that many of o...
Episode 19 - Non-Scale Measures of Progress
November 10, 2021 18:00 - 27 minutes - 38.2 MBToday we're talking about a topic that is discussed quite a bit in the fitness space, but is one that's easy to dismiss or push aside when we're pursuing body composition goals. We're talkin all about non-scale indicators of progress. Even if body composition is our goal -focusing on the scale sucks for many reasons: It’s usually the last or slowest marker to move It’s going to be anything BUT linear We have less direct control over the number on the scale Not to mention that many of o...
S1. Ep18 - Energy Management
October 27, 2021 14:53 - 43 minutes - 59.6 MBToday we're talking about a topic that comes up a ton inside of our coaching both with nutrition clients and our coach mentorship, and something that a lot of us could benefit from being more intentional about. We're talkin all about energy management. Energy is defined as the capacity to perform work. And we can probably all understand what it feels like to be energetically drained - physically and emotionally, feeling like we've got nothing in the tank. That's why understanding and mana...
S1. Ep17 - Non-Negotiables
October 13, 2021 17:25 - 18 minutes - 24.9 MBA few episodes ago, we talked about balance and finding that middle ground between structure & freedom… this week, we want to talk about a strategy we use ourselves & with our clients to help us stay grounded when life feels like it’s crashing down around us. This is going to be a super helpful episode for anyone who feels like they have an all-or-nothing mindset or always either “on” or “off” the wagon when it comes to their nutrition & fitness. We're diving into the concept of “minimums”...
S1. Ep16 - Overrated / Underrated
October 06, 2021 15:00 - 59 minutes - 81.8 MBThis week we're hopping on an Instagram trend and doing a little overrated/underrated. We asked our audience what topics they wanted us to cover and we spent the hour goin' through the list and having an open discussion. Some of the topics we rated in this epi: Pre-Workout Supplements "Adrenal Fatigue" Crossfit Sniffing Salts WHOOP 75 Hard Seamless Thongs IKEA Red Meat Carb Cycling Black Coffee Collagen Supplements HIIT Training And a few more! Tune in for our input and some o...
S1. Ep15 - Finding "Balance"
September 29, 2021 14:00 - 27 minutes - 38.2 MBHave you ever said to yourself, "I just want to get to a place where I feel balanced with my nutrition & fitness"...? If you have, you're not alone. In fact, when we started Paradigm, we did a bunch of market research and finding balance was one of the most commonly mentioned goals. Balance is something we all seem to be working towards. But have you ever taken a minute to think about what balance actually means to you? And what does that actually look like in your day to day life? Toda...
S1. Ep14 - Reverse Dieting
September 15, 2021 15:03 - 41 minutes - 57 MBWe said it last week and we'll say it again this week, WE CANNOT DIET FOREVER. So what happens when we have body composition goals and reach a plateau? What do we do instead? In today episode, we're answering that question! We're diving deep into the reverse diet. What is a reverse diet? How and why does reverse dieting work for long term progress? How to take yourself through a reverse diet Considerations This episode is great for anyone who feels like they have "plateaued" on their...
Episode 13 - Nutritional Periodization (the missing piece in your fat loss process)
September 01, 2021 20:30 - 46 minutes - 64 MBToday we're diving into a topic we've been discussing a ton with our clients and followers lately, and it's something that's often misunderstood or not considered when pursuing fat loss. We're talkin about Nutritional Periodization - aka: the process of planning out your diet to ensure you have different dietary phases needed to facilitate long-term success and long-term health. We'll cover: Overview of what our body & metabolism are designed to do: Metabolic Adaptation Nutritional Perio...
S1. Ep13 - Nutritional Periodization (the missing piece in your fat loss process)
September 01, 2021 20:30 - 46 minutes - 64 MBToday we're diving into a topic we've been discussing a ton with our clients and followers lately, and it's something that's often misunderstood or not considered when pursuing fat loss. We're talkin about Nutritional Periodization - aka: the process of planning out your diet to ensure you have different dietary phases needed to facilitate long-term success and long-term health. We'll cover: Overview of what our body & metabolism are designed to do: Metabolic Adaptation Nutritional Perio...
S1. Episode 12 - All Things SHIFT
August 18, 2021 13:51 - 39 minutes - 53.8 MBSeptember 20th marks the start date of our LAST ROUND ever of SHIFT - our signature group program for women who want to think about food less so they can live more. It will be our seventh time running the program, and on today's episode we're going to chat about: why we started the program who it's for what it looks like on the inside how it's evolved over the years. If you've ever been interested in SHIFT, or if you're a coach looking for some insight into building a group program for...
S1. Episode 11 - Active vs. Passive Macro Tracking
August 11, 2021 13:56 - 37 minutes - 51.1 MBTracking macros can be a great way to learn about food, but it also often gets a bad reputation, especially in the anti-diet space. We fully believe that our mindset behind the why & how we're tracking makes a big difference in the amount of success we can experience from it. In today's episode, we'll talk about this in more detail and more specifically, discuss the difference between active and passive macro tracking. Today's Outline: Why does our mindset behind tracking matter? What i...
S1. Episode 10 - Listener Q&A
August 04, 2021 16:56 - 1 hour - 98.3 MBThis episode starts off with a very off-topic flashback to some of our experiences throughout middle and high-school, followed by a listener Q&A! Some of the questions we addressed today: Tips for developing a journaling practice and how we use journalling in our routines Our thoughts on "fitness influencers" on social media What do you do when you’re feeling unfulfilled in life? How we got into Crossfit and a bit about our journeys How to get more protein in your diet What do you...
S1. Episode 9 - Defining & Living Through Your Core Values
July 21, 2021 13:31 - 37 minutes - 52.1 MBToday we're discussing a topic that has really changed both our business and personal lives over the past year or so, and something I think a lot of us overlook or misunderstand. If you're into personal development or introspection & understanding yourself better, you won't want to miss this episode! We'll be diving into the concept of Core Values - what are they, why are they important, how do we figure out what ours are, and then what do we do with them after that? Today's Outline: W...
S1. Episode 8 - Fostering A Growth Mindset
July 14, 2021 16:06 - 38 minutes - 52.5 MBMindset is something we talk about A LOT with our clients… it’s super important for anything, not to mention our health & fitness. So this will be our first of many podcasts on the topic of mindset! In today’s episode we discuss: What is mindset and how is it formed Difference between growth vs. fixed mindset How to start cultivating a growth mindset Some final takeaways to consider on your mindset journey Loving the show? We'd love to hear from you - leave us a review for your chance ...
S1. Episode 7 - Biofeedback Tracking (What, Why & How)
July 07, 2021 17:05 - 52 minutes - 72.8 MBBiofeedback tracking is something we use a ton inside of our coaching. We always encourage our clients to become more self-aware, get curious about what’s going on, what & how things are impacting them… and ultimately use that knowledge to move themselves forward with health, personal development & goals So in today's episode, we dive into: What biofeedback is The foundational biofeedback markers Exploring these markers & what to consider with each How to apply it to your health & fit...
S1. Episode 6 - Understanding the 3 Main Types of Nutritional Goals
June 30, 2021 15:47 - 49 minutes - 68.5 MBWhen the majority of our clients come to us, they’ve either got 2 different, often opposing goals → i.e. “ I want to lose weight & gain muscle” that require 2 different nutritional protocols OR Are unclear on the tradeoffs of their goal of choice & not actually willing to make the changes necessary to optimize for it (oooor, just need some help creating a plan & implementing it) To help you create more clarity in your goal setting & nutritional pursuits, today we’re going to bring a bit ...
S1. Episode 5 - THIS Completely Changed Our Lives
June 23, 2021 16:38 - 18 minutes - 25 MBOn today's episode we're taking a dive into something that has become part of our regular routines that has completely changed the way we think, operate and move about our lives. It's a topic that can be a bit uncomfortable for some, but something that we definitely think everyone should experience at least for a short period of time throughout their life. Tune in for this more personal episode to see what we're talkin' about a hear a bit about our experiences with it. Enjoy the show? We'...
S1. Episode 4 - Nutrition & Training Throughout the Menstrual Cycle
June 16, 2021 15:15 - 32 minutes - 45.3 MBToday we’re exploring one of our personal FAVE topics: The menstrual cycle! And, how we can use our training & nutrition to work with the natural ebbs & flows that come with it. This is a good one for menstruating folks AND those who have menstruating loved ones (lookin at you dudes) as well as coaches! We’ll explore: An overview of the menstrual cycle → main phases & hormones Potential symptoms or changes to look for And some ways to adapt your training & nutrition to flow with your n...
S1. Episode 3 - "Human Centred" Coaching
June 03, 2021 16:32 - 54 minutes - 74.9 MBToday we're digging into the concept of "human centred" coaching - what is it? Why is it important? How do we practice it and how can other coaches infuse it into their coaching businesses? A lot of what we've learned on this topic has come from working with Sara & Rachel Turner. You can check out their programs here. Katie Kurtz's program, CULTIVATE, has also been a game changer for us when it comes to holding space for our clients. And lastly, we gave our girl Nat a shoutout in today's ...
Episode 3 - "Human Centred" Coaching
June 03, 2021 16:32 - 54 minutes - 74.9 MBToday we're digging into the concept of "human centred" coaching - what is it? Why is it important? How do we practice it and how can other coaches infuse it into their coaching businesses? A lot of what we've learned on this topic has come from working with Sara & Rachel Turner. You can check out their programs here. Katie Kurtz's program, CULTIVATE, has also been a game changer for us when it comes to holding space for our clients. And lastly, we gave our girl Nat a shoutout in today's ...
Episode 2 - Navigating Your Nutrition in Social Situations
June 03, 2021 16:23 - 34 minutes - 47.4 MBToday's episode we're diving into some strategies for navigating your nutrition in social situations. Whether it's potlucks, summer BBQ's, weddings, or other celebrations - we can often find ourselves feeling torn between "reaching our goals" or "living our life". This episode will go over the concept of Pre-Defining Success and using a Social Calendar to help you find that sweet spot right in the middle of the two! Enjoy the show? We'd love to hear from you - leave us a review for your ch...
S1. Episode 2 - Navigating Your Nutrition in Social Situations
June 03, 2021 16:23 - 34 minutes - 47.4 MBToday's episode we're diving into some strategies for navigating your nutrition in social situations. Whether it's potlucks, summer BBQ's, weddings, or other celebrations - we can often find ourselves feeling torn between "reaching our goals" or "living our life". This episode will go over the concept of Pre-Defining Success and using a Social Calendar to help you find that sweet spot right in the middle of the two! Enjoy the show? We'd love to hear from you - leave us a review for your ch...
S1. Episode 1 - Our Story
June 03, 2021 16:18 - 47 minutes - 64.7 MBFor our first episode, we figured we would dive into our story - how we met, our friendship, how our business came to be - and all the fun, growth, messiness & adventures in between! Want to follow along? Follow us over on the gram' at @nicolaspencer, @saracoddfit, and @paradigmnutrition_ Hope you enjoy the show! Sara & Nic xx
Episode 1 - Our Story
June 03, 2021 16:18 - 47 minutes - 64.7 MBFor our first episode, we figured we would dive into our story - how we met, our friendship, how our business came to be - and all the fun, growth, messiness & adventures in between! Want to follow along? Follow us over on the gram' at @nicolaspencer, @saracoddfit, and @paradigmnutrition_ Hope you enjoy the show! Sara & Nic xx
Episode 0 - Show Intro
June 03, 2021 15:23 - 1 minute - 2.73 MBA quick intro where we explain what the podcast is about, our goals for our listeners, and a preview of what's to come in the first couple episodes! Welcome to the Your Favourite F Word Podcast, where we dive deep into conversations around food, fitness, feelings, with the occasional fuck thrown in. We’re your hosts, Sara & Nicola, owners of Paradigm Nutrition & Performance, nutrition coaches, besties, and most importantly, humans. This show is for coaches, self-growth oriented folks, acti...