In this episode, I discuss strategies for managing weight gain during the holiday season. She emphasizes the importance of community support, setting specific goals, planning, and maintaining routines. I also addresses the emotional aspects of the holidays and encourages listeners to take responsibility for their choices while navigating social events and indulgences. The episode concludes with a message of encouragement, reminding listeners that the holidays don't have to be a time of fear...

In this heartfelt birth story podcast, Casie Ludemann shares her experience of having a scheduled C-section for her third child, Remy. She reflects on the emotional journey leading up to the birth, the unexpected complications during the procedure, and the challenges of recovery. Casie also discusses the joy of introducing Remy to her older siblings and the support she received from family and healthcare professionals. Throughout the episode, she emphasizes the importance of community and...

On this episode I will go over my boring but amazing 3rd and final pregnancy. I will dive into my nutrition - my workout - my steps and my overall journey growing this little lady. I will also dive into my "plan" for post partum life and how I see bouncing back and how I don think "bouncing back" is dirty word. Do this the right way, the way that lasts, the way thats going to keep you around for your kids and grandkids. Inquire here for coaching you wont regret it Coaching Application...

5LBS DOWN BEFORE THE STUFFINGS AROUND : 21-day FREE Challenge No Macros No Gym Easy Effort Weight Loss Before the Holidays Register here for free https://64elu5hhok4.typeform.com/to/De3Xyhb5 In this solo podcast episode, Casie Ludemann discusses Halloween and how to manage the temptation of candy while still enjoying the holiday. She announces a 21-day challenge that focuses on basic nutrition and habits before the holiday season. Casie provides tips on how to handle Halloween, including...

In this conversation, Casie Ludemann and Jill discuss various aspects of parenting, including the challenges and joys of raising children, the importance of audience engagement, and the realities of postpartum life. They share personal experiences, insights on child development, and the impact of social media on parenting. The conversation also touches on the significance of support systems and setting boundaries in parenting, culminating in reflections on their goals and aspirations as...

5LBS DOWN BEFORE THE STUFFINGS AROUND : 21-day FREE Challenge No Macros No Gym Easy Effort Weight Loss Before the Holidays Register here for free https://64elu5hhok4.typeform.com/to/De3Xyhb5 The conversation revolves around the example parents set for their children and the importance of being a positive role model. The speaker reflects on her own experiences and the impact her upbringing had on her. She emphasizes the need to prioritize values and resilience over superficial aspects of...

Follow Jimmy @jimmynutrition and Aram @4weeks2thebeach In todays episode we explore the intersections of coaching, parenting, and personal growth. We discuss the challenges of transitioning from teaching to coaching, the importance of resilience in both fields, and the impact of mindset on achieving fitness goals. The conversation also delves into the complexities of body image, the role of meal prep in family dynamics, and the significance of language in shaping self-perception. Through...

In this conversation, Casie Ludemann interviews Emily Murphy, a hormone guru, about her journey with hormones and the importance of prioritizing self-care as a busy mom. Emily shares her personal experience with extreme dieting and the impact it had on her hormones and overall well-being. She emphasizes the need for balance and self-care, even in the midst of a busy schedule. The conversation also touches on the importance of teaching children about nutrition and setting healthy habits for...

In this episode, Casie Ludemann discusses three basic steps for beginners in health and fitness. She emphasizes the importance of starting small and setting oneself up for success. The three steps she recommends are: 1) Work on perfect plates by having a hand-sized portion of protein and three colors on each plate, 2) Move intentionally for 15 minutes a day, and 3) Drink 90 to 100 ounces of water a day. Casie encourages listeners to try these steps for six weeks and track their progress. Do...

Jesi Stracham, a mental resilience coach and nutrition specialist, shares her inspiring story of overcoming paralysis and finding purpose in life. She grew up racing off-road vehicles and was paralyzed in a motorcycle accident at the age of 22. Jesi initially struggled with her new reality but found strength through faith, gratitude, and a focus on nutrition and fitness. She became involved in adaptive sports and CrossFit, pushing herself to live life to the fullest. Jesi emphasizes the...

In this episode, the host acknowledges the significance of September 11th and pays tribute to the heroes of that day. She then discusses two buzzwords, 'mindful' and 'intentional', that are starting to bother her. She argues that these words are often used as excuses or fluff and do not lead to real action or results. She emphasizes the importance of tracking, logging, and taking real steps towards achieving goals. Do not go about this alone,, let a coach and a community guide you. Stop...

In this conversation, Casie Ludemann, McKenna, and Rachel discuss various topics related to fitness, mental health, and diet. They talk about the importance of balancing mental health and physical health, the misconceptions around diet and exercise, and the role of alcohol in achieving fitness goals. They also touch on the challenges faced by moms in finding time for self-care and the need for a holistic approach to health and wellness. The conversation covers topics such as the lack of...

In this episode, Casie Ludemann shares a quote by Jim Carrey that made her stop and think. The quote emphasizes the importance of mindset and how it affects our perception of Mondays, the weather, and our jobs. Casie encourages listeners to focus on the positive, be grateful, and take control of the things they can change. She highlights the connection between mindset and success in various areas of life, including health and fitness. The episode concludes with a reminder to appreciate each...

Aram shares his journey from being a self-conscious teenager to becoming a fitness coach. He discusses the importance of nutrition and exercise in transforming his own life and helping others. Aram emphasizes the need for a balanced approach to nutrition and the misconceptions around certain diets. He also highlights the challenges of coaching women and the importance of understanding their unique needs and hormonal makeup. In this part of the conversation, Casie and Aram discuss the excuses...

In this podcast episode, Casie Ludemann discusses the all-or-nothing mindset and its connection to self-sabotage. She explains that the all-or-nothing mindset is a form of dichotomous thinking, where individuals think rigidly in binary terms. Casie explores why humans tend to think in black and white terms and how this mindset leads to restrictive eating habits and diets. She provides strategies for breaking free from the all-or-nothing mindset, including building awareness, reframing...

In this podcast episode, Casie Ludemann interviews her friend Ashley, who shares her experience of being diagnosed with breast cancer at the age of 31. Ashley talks about her journey through surgery, chemotherapy, radiation, and reconstruction, as well as the emotional challenges she faced during and after treatment. Despite the physical limitations and the mental toll, Ashley remained determined to stay active and maintain her fitness. She found support from a fitness coach and gradually...

In this episode, Casie Ludemann discusses self-sabotage and its impact on achieving goals. She shares insights from a recent webinar she hosted on the topic and highlights the importance of mindset and foundation in achieving long-term sustainable change. Casie explains the SHIT acronym, which stands for self-concept uncertainty, homegrown beliefs, internalized fear, and trying to take control, and how these factors contribute to self-sabotage. She also addresses common excuses such as...

In this podcast episode, Casie Ludemann introduces her two coaches, Steph and Kylie, and discusses their backgrounds and areas of expertise. They touch on topics such as health, nutrition, mindset, fitness, and gut health. They also share personal stories about their own health journeys, including struggles with gut issues and autoimmune conditions like Hashimoto's. The coaches emphasize the importance of a holistic approach to health and fitness, debunking fad diets and promoting sustainable...

In this episode, Casie Ludemann encourages listeners to stop settling for feeling just okay and start striving to feel great. She shares her own journey of discovering optimal health and the importance of addressing foundational health habits before diving into more nuanced issues. Casie emphasizes the need to advocate for oneself and take action to improve well-being, rather than wallowing in a diagnosis or using it as an excuse. She highlights the inspiring stories of individuals who have...

In this episode, I discuss the misconception around the word 'bulky' in relation to fitness and strength training. I emphasize that gaining muscle does not automatically make someone bulky, and that the idea of being bulky is often based on misinformation and societal pressure. I explain the process of gaining muscle, including the importance of following a weightlifting program, tracking progress, and prioritizing rest and recovery. I also highlight the need for patience and understanding...

In this episode, I will answer the most common question she gets: how does she do it all? She shares her strategies for managing multiple roles and responsibilities, including creating routines, habit stacking, keeping things simple, and planning out the week. I will emphasize the importance of prioritizing and being intentional with time, and encourages listeners to ask for help when needed. Summer is the time to Join coaching, not run away from it. Learn how to manage social events, learn...

In this episode, I will discusses the characteristics of the perfect client. She emphasizes the importance of perspective, being proactive, focusing on the positives, realizing that victories take time, appreciating accountability, utilizing quantitative measures, prioritizing sleep, getting stronger, and valuing walking. These characteristics can be applied not only to health and fitness but also to other areas of life. Summer is the time to Join coaching, not run away from it. Learn how to...

On this episode Im going to go over 2 questions I keep getting in my DM's lately, the first " Why does your stomach look better than mine and your 20 weeks pregnant" and " How have you changed your macros since youve been pregnant". Long story short, stop comparing yourself to someone who you arent making the same choices as and 2, every pregnancy is different but the one thing that remaIns important in them all, is NUTRITION & FITNESS. Summer is the time to Join coaching, not run away...

On this episode I am going over my recent mini vacation to Florida and how I lived balanced. I did not restrict, nor did I go wild. I tracked my macros while enjoying my foods and enjoying how I felt. There is a way to do both and just because you travel doesnt mean you cant also focus on your. health and wellness. Our summer accountability group opened Monday, we only have 24 spots so quickly check my IG to see if we have any left. This is for EXPERIENCED macro trackers and work out people...