Episodes
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We weren't born in shape, coaching people how to improve their lives. It was a process that brought us here and keeps us going. Find out how we got started. Maybe you'll figure out if coaching is right for you.
3:30 How long has Coach Bronson been training and teaching people
Ultimate Ketogenic Fitness
6:32 How we fall into leadership roles by accident
10:00 Athletes don't make great coaches
11:57 The difference between a trainer and a coach
15:20 Coach Nat's background
21:38 The compulsion to share our story
27:55 In-person is different than virtual
31:12 Facing negativity
37:45 Coach Bronson's self-education
40:42 How Coach Nat got started
44:30 The most impactful certifications we've done
53:28 The information is less important than the application of it
59:04 Which one is better Primal Health Coach or Nutritional therapy Practitioner?
1:03:50 The job market for coaching is growing
1:05:30 Book recommendations for potential coaches
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
InBody At-Home
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In this episode we talk about a wide range of topics that will help you make the most of your fitness plan.
2:00 What are training principles?
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5:03 5 Training Principles
7:46 Preparation determines your success
9:02 Working out is not the same as training
17:15 Technique is always the priority
22:14 "I can do it better if I add weight"
24:19 What's a bulk vs. a cut?
29:55 How much muscle can you grow in a month?
35:22 382 days of fasting
40:15 Understanding your own bio-feedback
42:02 Do something consistently
46:13 When you should use a pre-workout
49:12 How do you know if you're lifting heavy enough
50:43 What is the difference between resting and active resting
53:42 What is Progressive Overload?
56:35 Understand the purpose of the exerciseMore Places to Find Us!!!
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Missing episodes?
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Coach Nat decided to do the Lion Diet. Coach Bronson is going to support her by doing it with her. She is excited. He is not. Listen in as they discuss their first week eating nothing but beef, salt, and water.
Ultimate Ketogenic Fitness
1:00 Why we're doing the Lion Diet
4:45 All disease begins in the gut
6:50 Versions of the Lion Diet
9:24 Doing it for hormone health
14:54 Trying to improve Coach Nat's menstrual cycle
18:09 Healing the gut and fixing digestive issues
25:55 Other reasons to try the Lion Diet
27:25 Do the Lion Diet to help detach from crutches
30:33 How to know your crutches
33:48 Will the Carnivore diet help with addiction?
38:50 How many eggs does Coach Bronson eat?
42:10 What is Coach Bronson cutting out?
49:20 Carnivore isn't boring at all
53:15 Coach Bronson didn't want to do it
55:42 You put meaning to your food
57:52 Morning routines without coffee
1:02:20 What happens when you reintroduce something and it's not a good result?
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
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Are resolutions a waste of time? tips on making your plans for 2023 become a reality.
Coach Nat and Coach Bronson talk about their goals and what you can expect in 2023!
2:35 Does Coach Bronson have a New Year resolution?
Ultimate Ketogenic Fitness
9:15 How self focus removes stress
10:22 What are Coach Natalie's resolutions?
13:45 Don't start until....
17:03 Why set a resolution in the first place?
19:55 Touch base with yourself
26:20 What Coach Natalie has been working on
29:25 Acknowledge culpability in your current situation
34:55 What is Coach Bronson going to do in 2023
39:08 Fitness goals for 2023
45:02 Women! Build muscle!
48:55 Lion Diet experiment
53:30 Food attachments
58:40 Business goals for 2023
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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Coach Natalie
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Listen as we discuss how we approach living in maintenance. How do we stay motivated when we don't have the pain of being unhealthy pushing us forward? What do we do to stay on track when we've reached the end of the path?
Ultimate Ketogenic Fitness
1:45 Are you ready for what happens when you reach your goals?
4:20 Do body goals make a difference in your quality of life?
7:43 Why did you do the work in the first place?
11:13 Fixing symptoms will never last long
16:30 Coach Nat's healing journey
19:40 The realization of what life without sickness is like
23:30 Growth mindset vs Fixed mindset
29:20 Understanding the impact of choices
39:45 Why we don't binge
45:40 What is maintenance anyway?
48:18 Are you ready to go off track?
53:05 Stay connected to your Why!
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
InBody At-Home
Body composition devices that are accurate and affordable. $15 Off
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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Coach Natalie
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In this episode, we discuss the futility of following a generic template of macro ratios that a million other people are following vs. a method that allows for your individual situation and needs to be met.
Ultimate Ketogenic Fitness
There is a difference between following a protocol and using a method.
This is what it means to be context driven.
2:15 The basics are simple and will get you a long way
8:50 Examples of the types of people we work with
14:41 Defining adequate protein for an obese and unhealthy person
18:30 You can't afford to trivialize protein
22:05 How to use your Protein and Energy thresholds
24:48 What does "High Fat" mean?
29:20 Start where you are and work into the "ideal"
36:20 Methods over protocols based on your results
43:45 Fitness for the metabolically unhealthy and obese person
48:58 Your brain and Central Nervous System need physical activity
53:03 Coaching the lean, athletic person
58:20 Recovery is usually the sticking point
1:00:45 You need body fat for sport performance
1:06:20 How much protein is too much?
1:12:25 Muscle mass creates the look of fitness, not low body fat
1:16:00 Step-by-step macro adjustments
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
UKF Labs
Supplements that live up to the hype. - Energize.Build.Recover
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Coach Bronson
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Did you know Coach Nat and Coach Bronson met in Vegas? It was a tornado of events that brought them together and the world will never be the same!
Ultimate Ketogenic Fitness
In this episode, we talk about how we met, how we've learned to live together, and the power that a strong relationship can have on your life and success.
4:55 How we met in Vegas
14:17 Finding someone who wants you to succeed
16:50 How we complement each other
20:02 Getting Coach Nat her first Keto Brick
24:59 Coach Nat jumped Coach Bronson at dinner
28:42 The aftermath of Vegas
32:30 Trips we've taken in the last year
38:05 Freedom in a relationship
40:15 Coach Nat on getting into a relationship after dealing with an eating disorder
46:40 What the last year meant to Coach Bronson
51:35 How we're different
54:18 Only you can determine your level of happiness
59:41 We met at a good time in each of our lives
1:02:00 How Coach Nat has changed Coach Bronson's life
1:09:32 One reason Coach Nat is a great Coach
1:12:05 Sign-up for the Low Carb Cruise
1:16:58 Imposter syndrome
1:22:18 Coach Bronson's Challenges are expanding
1:24:10 Our Couple's Retreat is almost here!
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
UKF Labs
Supplements that live up to the hype. - Energize.Build.Recover
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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Coach Natalie
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Understanding that as you focus on your health and fitness you are living a lifestyle that goes against the majority. This episode will be your guide to being antithetical and beating the odds.
Ultimate Ketogenic Fitness
“When the whole world is running towards a cliff, he who is running in the opposite direction appears to have lost his mind.” - C. S. Lewis
“Normality is a paved road. It’s comfortable to walk on, but no flowers grow there.” - Vincent Van Gogh
2:55 Even coaches second-guess themselves
5:25 Speak your truth
7:16 Context is the basis of success
10:35 We can't be special if we're all the same
13:15 Censorship as a badge of honor
14:40 Embrace your haters
16:14 Where is the majority?
20:09 What are you seeking to emulate?
22:55 Embracing discomfort is abnormal
27:09 Most people think they're healthy
33:25 The institutional message
37:15 Doctors are not nutrition experts
43:55 Credentials vs Knowledge and experience
49:05 Allopathic medicine
52:25 Keto-Culture
54:32 How is your daily life affected by society
57:25 Making memories for your children
1:02:05 How to step into being a heretic
1:09:43 Establish expectations in relationships
1:12:20 Relationships require communication and reciprocity
1:16:05 pruning your relationships
1:19:30 How you perceive yourself matters. Are you a monster or a super hero?
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
UKF Labs
Supplements that live up to the hype. - Energize.Build.Recover
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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Coach Natalie
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What is a Fixed Mindset and how do you know if your thoughts are what's holding you back?
Ultimate Ketogenic Fitness
Your perception is your reality. Did you know you can change both?
In this episode, we talk about the difference between being in a fixed mindset and a growth mindset, and how you can shift your thinking to ensure your success.
2:22 This episode is not about health and fitness unless it is
6:10 Progress isn't determined by circumstances
7:44 Why mindset is important
9:40 What is a Fixed Mindset?
12:30 "I can't"
14:43 Are you avoiding self-awareness?
16:05 Everyone has limiting beliefs
18:07 Coach Nat opens up a little bit
23:55 Are you living in a fixed mindset?
27:05 Jealousy and resentment of others
30:15 Where is your focus?
32:04 Restriction mentality is a fixed mindset
33:56 What is a Growth Mindset?
36:00 Fixed mindset in society
39:05 Are you living with a growth mindset
41:20 Challenges vs Obstacles
43:50 That's just how it's done
46:05 Be a dreamer
49:40 Practice doing what growth minded people do
54:20 Why self-talk matters
56:35 Frequency bias is real
1:00:01 Triggers are opportunities
1:04:14 Growth mindset in relationships
1:07:40 Conflict and stress is self-inflicted
1:13:33 Your circle of influence matters more than you know
1:17:23 What are you feeding your mind?
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
UKF Labs
Supplements that live up to the hype. - Energize.Build.Recover
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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Coach Natalie
Coach Natalie's YouTube Channel
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How do you know if you're following the right fitness program or which one to pick when you first get started?
Ultimate Ketogenic Fitness
Nat and I talk about common mistakes people make when choosing their sources of info for fitness activities and how you can avoid them.
1:35 Coach Nat's Keto Coffee Pumpkin Spice Latte
7:40 How do you know what you should be doing?
10:38 Exercise doesn't burn fat?!?!
13:05 You have to keep doing what got you here, is it sustainable?
14:45 Methods lead to failure, focus on results
16:45 Calorie burn during workouts aren't what you think
21:10 Quality of life balance with the effort to reach a goal
24:10 How to determine your goal
29:47 Strength is the foundation for all aspects of health
32:22 Common fitness programs and activities
35:21 What is the difference between exercise and training?
37:55 How different programs work
43:57 How the focus of a program is evident in language
48:50 If you're trying to be specific look for a coach who is specific
51:20 Consider the whole picture of health
54:52 Stop listening to the noise. If it ain't broke don't fix it.
59:32 The work isn't supposed to be exciting
1:04:06 How to do the best program for you
1:05:40 Don't compare yourself to past versions
1:08:05 Scaling and modifications
1:10:15 Earn your freedom
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
InBody At-Home
Body composition devices that are accurate and affordable. $15 Off
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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Coach Natalie
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Metabolic flexibility is a confusing topic. Do we need carbs or not? How does carb cycling help make keto work better? If carbs aren't essential, how do they help long-term keto?
Ultimate Ketogenic Fitness
4:05 What's the deal with Metabolic Flexibility?
7:15 Do we need to eat plants to make keto sustainable?
10:55 Can we become efficient at processing plants?
13:30 What if I've cut out plants forever?
17:48 Dealing with the mental conditioning around nutrition choices
25:10 Plants aren't enjoyable by themselves
27:25 Metabolic pathways
31:45 What about cardio?
33:05 Exercise benefits are the same as fasting
35:25 Excess fuel is excess fuel
36:56 True Metabolic Flexibility
41:31 What is the real goal here?
43:00 Allostatic load and sustainable progress
46:05 It's not about Ketosis
48:12 Ketosis vs Ketogenic
53:20 Stop testing your exhaust
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
Pork King Goods 10% Discount
Our amazing ground pork substitute breadcrumbs will take your low-carb meal to the next level!
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What is the difference between being full and being satiated? How come some people can't stop eating while others can never eat enough?
Ultimate Ketogenic Fitness
In this episode, we dig into how our biology and psychology play a role in our hunger. How much control do we really have over our appetite and how much we eat?
7:14 What's the difference between being full vs satiated
14:31 How does the emotional response to eating affect satiety?
16:39 What is satiety?
19:44 Hunger and Satiety are sides of the same coin
25:37 What things affect hunger and satiety?
26:55 How to fix your hormone response to eating
29:35 How digestion affects satiety
32:20 Should you eat if you aren't hungry?
36:15 Satiety is tied to nutrient intake
38:16 Emotional hormone response to food
45:15 Should we enjoy food?
49:21 The psychology of hunger and satiety
52:50 Don't be afraid to challenge your current routine
55:53 Your attitude about your journey will tell people how to treat you
58:29 How to deal with emotional eating
1:06:55 Is it OK to be hungry sometimes?
1:13:15 Avoid extremes and apply what will be effective
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
Drink LMNT
A TASTY ELECTROLYTE DRINK MIX. With everything you need and nothing, you don't...
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There are a lot of people out there claiming to be "Science-Based" professionals who are using an appeal to authority fallacy to make people think they have all the answers.
InBody At-Home
You may have gotten into an argument with someone who would only believe your side if there's a paper to back it up. You may be the one who only does what science has "proven" to work.
Let's clear up a few things and hopefully make life a little easier for everyone.
1:32 Science based vs Results based
4:30 Science is years behind effective methods
6:40 The process of scientific studies is long and expensive
8:40 Scientific publications have lost a ton of credibility
11:22 Studies have a micro focus and doesn't apply to the macro application
14:09 The definition of "Science-Based"
16:16 The appeal to authority fallacy
18:50 How to evaluate evidence in the scientific method
21:53 Start trying things and be your own experiment
26:55 Stop using science to justify your actions
28:45 Do you have confirmation bias?
31:50 Science says artificial sweeteners are not harmful
35:40 Confront the challenge
39:42 If it's not broken don't fix it
42:35 What real accountability is about
44:25 Couple's Retreat Info
Body composition devices that are accurate and affordable. $15 Off
Ultimate Ketogenic Fitness
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Support the showMore Places to Find Us!!!
Coach Bronson
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PSMF and 80/20 are hot topics in the keto community right now. Everyone is doing one or the other. How come some people are saying PSMF is working and 80/20 isn't but other people are saying the opposite?
How do you know which one is going to work for you?What exactly are they?How do you do either of them correctly?Listen in and we'll tell you all the secrets you need to know!
Ultimate Ketogenic Fitness
1:03 How this podcast is different and why we started it
6:41 What is context and why does it matter?
10:40 How to ask better questions
13:42 Should you do High Fat Keto or PSMF?
17:08 What is PSMF and how to do it
24:21 The impact of metabolic adaptation
26:34 Our experience with high protein and low fat
29:30 Who should use PSMF
33:00 What is High Fat Keto and how to do it
35:50 Context applied to information sources
40:40 How to use Ketosis properly
42:20 Using Ketones to help adaptation
46:55 Who should use High Fat Keto
50:25 Tracking your BMR
52:20 The difference between PSMF and High Fat Keto
54:00 Stop using ratios and percentages
Improve your quality of life through fitness and nutrition. It's not just about fat loss.
The Keto Bikini Pro
I EMPOWER women over 30 to TRANSFORM their bodies and minds.
Carnivore Snax 15% Discount
If you struggle to find snacking options for meat made without added ingredients, look no further!
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Coach Bronson
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