Ever eaten something and immediately thought, “Wtf is wrong with me.. why can’t I control myself??” It’s a pretty loaded question and impossible to reduce it down to one podcast hah but let me tell you a client story from this past week that might hit home for you.

It’s usually not about the food.. it’s about the moments that came before it and everything else going on around you. Just know you’re not broken + this kinda stuff happens more than you think.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

A lot of questions over the past couple months on IG - tried to answer as many as I could today! Topics discussed:

-Lower body presses, exercise swaps and programming considerations

-My thoughts on cottage cheese for breakfast

-Doing 2 workouts a day - pros/cons/considerations

-Cava vs. Chipotle + some thoughts around fast casual dining

-Benefits of canned fish, addressing concerns around salt, BPA and mercury

-Chicken nuggets from Costco + some reminders about 'processed food'

-Walking pads

+ so many side tangents in-between. Ty to everyone who continues to ask q's as always.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

I had my friend and fellow fitness coach - Dani Harrington - on the show to talk all things glute growth and staying in shape as we get older. Dani is an online coach and in-person women’s trainer who specializes in helping women build strength and confidence in the gym. Topics discussed:

-Lifting essentials for rebuilding your body after babies (and navigating training as we age)

-The types of workouts women tend to gravitate toward vs what actually drives muscle growth

-How to build stronger, bigger glutes

-Lower body exercises to prioritize + a conversation around training volume and intensity

-The minimum effective dose of strength training each week

-Common barriers to getting back in shape after kids

-Managing time constraints, limited support and comparing your body to others

+ so much more in-between.

Where to find Dani:

IG: @coachdanih

Check out her website HERE

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!

Chances are... the ‘look’ you’re working towards isn’t gonna appear after losing the weight you’re trying to lose.

The people you compare ourselves to on social media have a combination of less fat AND more muscle than you do right now.

But who gives af what someone else looks like?

Wanting to look like someone else shouldn’t be the reason you wanna improve your nutrition + fitness habits. Do it because taking care of yourself is the ultimate form of self respect.. and no one else is gonna do it for you.

Ironically.. when you shift your mindset from wanting to look like someone else to wanting to create the best version of you.. cool s*** starts to happen.

I wanna share a story and make some points you can take with you here. Give it a listen and apply it to whatever season of life you find yourself in right now.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Giving a little update on the fat loss phase I started at the beginning of the year + talking about some strategies I've been using to help me stay in a deficit over the past ~7ish weeks. Topics discussed:

-Where I started vs where I'm at today (around 9lbs down)

-What my current eating/training regimen is + potential adjustments I might make

-My thoughts on fat loss 'hacks' you commonly see online

-Revisiting the big rocks when it comes to losing weight + improving health/body comp

-Some strategies I've been implementing that've helped me control how much I eat

-Key takeaways for you and how that applies to the season of life you're in

+ so much more in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 Coaching Application HERE

TIA for listening!!

Having strong bones is something we all know is important but it plays a bigger role in overall health than most people realize. Let's talk about how bone density changes with age, how it connects to blood sugar regulation + what actually works to build and maintain strong bones as we get older. Topics discussed:

- Alarming statistics we should pay attention to

-Peak bone mass and when bone loss typically begins

-Osteoclasts vs. osteoblasts and how bone remodeling works

-The link between type 2 diabetes and increased fracture risk

-How progressive resistance training improves both bone density and A1C

-Walking, cardio, weighted vests and osteogenic loading centers like OsteoStrong

-Nutrition considerations, minerals, calories and supplement recommendations

+ so much more in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening! Always here if you need anything/have any more questions about this stuff.

One of the more common statements I get from people - "I've been workout out but haven't been seeing results" or "I've got the workout part dialed in.. but it's my nutrition that's keeping me from where I wanna be"

Let's talk about why this happens + what you can do about it. Topics discussed:

-Working out to justify overeating/drinking

-Being sedentary outside of the gym

-Not training hard enough + reassessing your efforts in the gym

-Protein recommendations

-Importance of stress management and sleep

+ so much more in-between.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

Fill out a 1:1 coaching application HERE

TIA for listening!!!

Got through as many q's as I could for this one - topics discussed:

-Difference between full fat vs low/no fat dairy. Is one healthier?

-Getting routine bloodwork and strategies to lower triglycerides.

-What my personal definition of a disease prevention/longevity plan looks like.

-Foods I personally avoid/limit for health reasons + why.

+ so much more in-between.

Ty to everyone who asked these q's as always! Had to keep this one on the shorter side but hope you enjoy it.

Where to find me:

IG: @lukesmithrd

Check out my website HERE

TIA for listening!!