In this episode we talk about a habit that we have been doing since the beginning of our relationship. We swear by it and honestly it has helped us avoid and conquer so many hardships together. People always stress the importance of communication in any relationship, but especially romantic ones. Thats where Sunday Questions come into play.

Sunday Questions are essentially a weekly check-in for you and your partner. Its a time to reflect on the week and discuss how you showed up for each other, what made you proud, how you worked well together, and how you didn't show up for the other person. These weekly check-ins are crucial to relationship satisfaction because it creates a safe space every week purely for communication. This is the reasons we swear by these questions, they force you to communicate. This weekly communication about positive and negative things creates consistency with communication. When you are consistent nothing is being swept under the rug that would build resentment over time and can come out in nasty ways, everything is being brought to the table.

These type of questions may feel awkward at first, so take it slow and maybe ask one or two then add some each week. We promise these will enhance your relationship and they will probably lead to more intimacy as well, so do them in bed on Sunday if you know what I mean.

We created a list of 12 questions, but feel free to customize them however you choose to.

1. How have I shown up for you this week?
2. How have I not shown up for you this week?
3. What do you need from me this week?
4. What do you want for us in the next week?
5. Give one reason why you love me?
6. Give me on compliment
7. Freestyle (explained in the show)
8. What made you proud of me this week?
9. How did we work well together this week?
10. If you could change one thing about the week what would it be?
11. What do you need more or less of me this week?
12. Whats one good thing you did this week that wasn't for show?

Hey everyone! This episode is all about helping you guys lose weight. Whether you want to get lean for a beach vacation, your wedding, or a bodybuilding show this one is for you.

We walk through several different diet modifications and swaps that apply to many of the common mistakes in dieting. A lot of these mistakes we learned ourselves by making them or by helping clients though them.

The food swaps that we cover make a big difference. Even cutting 100 calories a day consistently will add up to losing pounds on pounds in the long-term. It goes both ways though and its usually easier to gain weight than to lose it, and we discuss this too.

We also cover food prepping strategies, how to control hunger hormones, and more. Enjoy!

Do you struggle with consistency in the gym or the kitchen? This is one of the most common complaints we hear, so we dedicated a whole episode to helping you dial this facet of fitness. We outline many tangible steps to create consistency and outline exactly what has worked for us and our clients.

Many of these recommendations are based off of years of experience. Also, we walk through our educational background and training experience that we draw on to make these recommendations with much banter along the way.

Ryan has a bachelors degree in health and exercise science, went to medical school, and has been training clients for over 10 years. Lauren qualified for nationals in bodybuilding (bikini division), is a CrossFit quarterfinalist, and loves group fitness.

Our training experience combined is over 20 years! That's a lot of knowledge to share and sharing fitness advice is something we both love. Please let us know what you think of our first episode and look out for episode 2 which is all about losing weight.

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