Are you ready to unlock the secrets to effective fat loss while indulging in your favorite seasonal treats? Join me as I reminisce about my Western Pennsylvania roots and share my love for everything pumpkin, from lattes to bakery goodies. Discover how to balance these autumnal delights with a healthy lifestyle and stay fit without missing out on the joys of the season. Orangetheory Fitness aficionados will be thrilled with the insights into Marathon Month, the PSL workout, and the eagerly awaited Dry Try in September. Plus, get an insider’s look at my 40th birthday adventure in Costa Rica and how it inspired the episode’s main topic: eight truths of fat loss, focusing on three essential ones that are game-changers.

We’ll dive into practical strategies for achieving a caloric deficit and maintaining weight loss, spotlighting my own journey of averaging over 16,000 steps a day in Costa Rica. Learn how tools like Lumen and Apple Watch can become your best allies in tracking progress. We'll also explore the critical roles of sleep and stress management in your fitness journey and the importance of personalizing your diet and exercise plans. This episode is packed with actionable insights and motivational tips to help you stay on track and reach your fitness milestones. Tune in and transform your approach to fat loss with strategies that truly work.

Are you ready to transform your summer fitness routine and enhance your overall well-being? Join us on Afterburn After Hours as we celebrate the completion of the Push 30 Challenge and gear up for the exciting Marathon Month in August. You’ll discover the importance of staying disciplined, setting achievable goals, and preview some thrilling fall events like the Dry Try in September and Hell Week in October that’ll keep your energy levels high.

We’re thrilled to have Dr. G from Endeavor Health Center with us, sharing her insights on comprehensive chiropractic care. Alongside her husband, Dr. G offers personalized treatments for all ages, addressing issues beyond pain relief, such as digestive and emotional regulation. Hear about my own diagnostic journey at their practice and learn about their thorough and empathetic approach to bridging gaps in the healthcare system.

Dive into the chiropractic process with us, from regular visits to prehab and post-adjustment therapies. Discover the importance of frequent adjustments, specific home exercises, and in-office rehabilitation for better health outcomes. We’ll review the progress made after eight weeks of care, showcasing real improvements in spinal alignment and overall well-being, emphasizing proactive healthcare as a pathway to long-term wellness. Join our health-conscious community and get inspired to prioritize your health continuously!

Ready to push past your limits and achieve more than you imagined? Celebrate with us on Afterburn After Hours as we wrap up the Push 30 challenge, applauding the dedication of all who completed their 12 classes. Even the summer heat couldn't deter your consistency! We're rolling right into an event-packed season with Marathon Month, Dry Try, Hell Week, and the 12 Days of Fitness—all designed to keep your momentum going. We also break down the event fees, showing you why those medals, water bottles, and t-shirts are more than just swag; they're symbols of your hard-earned progress.

Unleash your full potential with insights on progressive overload and intensity variation in your workouts. Learn how small changes—like increasing weight resistance, adjusting reps, or playing with tempo—can make a big difference in muscle growth and help you avoid plateaus. Whether you're sprinting towards a new personal best or power walking with purpose, you'll find strategies tailored to your fitness level. And don't miss our tips on expanding your range of motion to keep your workouts fresh and challenging—your muscles will thank you!

We're thrilled to announce some exciting guests joining us soon! Dr. G, my chiropractor, will share his expertise, and an incredible author will reveal the fascinating secrets of the brain. We’re lining up even more intriguing guests, so stay tuned and send in your suggestions. As we gear up for Marathon Month, make sure to register and challenge yourself to surpass your limits. Here’s to a fantastic rest of July and an exhilarating summer filled with fitness and fun!

Unlock the secrets of effective nutrition strategies with Daniel from Nutrition for Performance as he returns to Afterburn After Hours. Discover how assessing your baseline understanding of nutrition and personalizing hydration, carbohydrate intake, and meal spacing can lead to sustainable and beneficial results. Daniel shares invaluable insights into client buy-in and timelines, offering a fresh perspective on how starting with a blank slate can sometimes be more advantageous. Gain practical tips and insights to make manageable changes that align with your specific goals and needs.

In the latter half of our conversation, we tackle the critical aspects of digestive health and nutrient balance. Learn how to manage digestive issues through dietary adjustments, including reducing protein intake and exploring FODMAPs. Daniel explains the importance of balancing macronutrients, moderating exercise, and minimizing stress for overall gut health. Finally, we highlight the significance of post-workout nutrition, emphasizing the benefits of carbohydrates and protein for recovery. Tune in to find out why whole foods like oats and berries trump processed options and get actionable advice for choosing sustainable post-workout foods that you’ll actually enjoy.

Reach out to Daniel on his website: https://www.nutritionforperformancerd.com/

Ever wondered how a college athlete with type 1 diabetes turned his passion for nutrition into a career that spans Division I schools, UCLA, and the Raiders? This episode of Afterburn After Hours kicks off our guest series with the exceptional Daniel, owner of Nutrition for Performance and my go-to nutritionist. From balancing baseball and kinesiology in college to becoming a board-certified specialist in sports dietetics and earning the CSCS certification, Daniel's journey is a testament to resilience and expertise. Join us as we unpack his inspiring story and the pivotal moments that shaped his career.

Struggling to navigate the confusing world of nutrition counseling and insurance? You're not alone. As a registered dietitian, I break down the complexities of insurance claims, the lack of business education in nutrition programs, and the varying state licensing requirements. Daniel and I explore the potential for a national nutrition compact and the strategic approaches to getting nutrition counseling covered as preventative care. Understanding your insurance plan can be a game-changer, and we share practical tips to help you maximize coverage and optimize your health.

Carbs: friend or foe? Daniel debunks common myths about carbohydrate intake and its critical role in exercise. We discuss my journey of extreme training and how Daniel helped me understand the importance of rest and proper carbohydrate consumption for peak performance. Learn about the three energy systems and why carbs are vital for most exercise routines. Through real-life client stories, we highlight the transformative power of personalized nutrition coaching. Tune in to discover how small dietary adjustments can lead to significant improvements in health and performance.

We'll also lift the curtain on the intricacies of studio scheduling at Orange Theory, revealing the challenges and strategies that go into creating the perfect fitness schedule. Whether you're a fitness enthusiast or simply intrigued by the business side of wellness, this segment promises valuable insights and actionable advice.

Ever felt like you're stuck in a metaphorical pit, weighed down by leadership dilemmas or personal setbacks? We unpack the concept of the "leadership pit" and explore how to climb out of these tumultuous periods. Drawing parallels to halftime in a game, we provide tools and mindsets to identify your personal challenges and tackle them head-on. From personal stories of overcoming significant hurdles to advice on embracing discomfort, this discussion is packed with inspiration to help you confront your own pits and emerge stronger.

Loyalty and change—how do they coexist in our ever-evolving lives? Reflecting on our experiences with sports teams and fitness regimens, we emphasize the importance of staying true to your commitments while also embracing necessary changes for growth. Consistency is key, but so is adaptability. Learn how to balance these two seemingly opposing forces to achieve continuous improvement and personal development. And don't miss our concluding thoughts on how to identify your current challenges, make meaningful changes, and take control of your journey toward growth.

Can you really achieve your fitness goals with just 12 workouts in 30 days? Discover the transformative power of the Push 30 challenge at Orange Theory Fitness on today's episode of Afterburn After Hours. We kick things off with a heartfelt nod to all the fathers who spent their day grilling, golfing, and creating unforgettable memories. As we transition into fitness discussions, we tackle those mid-year slumps and the chase for that elusive "summer body," offering practical advice and sharing personal experiences to set realistic fitness goals, especially for women aiming for that "Tone, Tight, Firm" physique.

Consistency is the secret sauce to success, and we shine a light on the tireless efforts of top YouTubers, podcasters, and athletes like Steph Curry who achieve excellence through relentless practice. It’s about putting in the hours, whether you're creating content, building a business, or honing your fitness. We challenge you to dedicate more time to your passions and recognize that substantial progress comes from sustained effort, not occasional bursts of activity. Remember, the spotlight isn't always on, but the work behind the scenes is what sets the stage for success.

Ever feel like juggling work, family, and personal goals is impossible? We're here to tell you that it's all about finding harmony, not balance. Using the insightful analogy of a juggler from an Orange Theory summit, we explain how to keep different life aspects in sync without tipping the scales. Through intentional time management and goal setting, you can achieve a harmonious lifestyle. Plus, get ready for our tips on navigating the holiday season without losing your hard-earned fitness progress. Stay motivated, join the Crush the Push 30 challenge, and let's see what amazing results we can achieve together!

Ever wonder how dedicating just 10 minutes to intentional learning can transform your day? Join us as we continue the Push 30 Challenge starting June 15th, where we break down the remaining three daily activities designed to recalibrate your habits for the second half of the year. From dedicating a short yet impactful time to learn something new each day—whether it’s about business, personal growth, or spiritual development—to making subtle but powerful adjustments to your nutrition, this episode is packed with practical tips and insights to help you create lasting changes.

Protein isn't just for bodybuilders; it's essential for anyone looking to stabilize blood sugar, reduce cravings, and maintain energy throughout the day. We'll guide you through smart protein choices like Greek yogurt, nuts, and lean meats, while also offering plant-based alternatives for those who prefer them. Our discussion also covers the importance of carbohydrates in post-exercise recovery, emphasizing how the right balance of carbs and protein can accelerate muscle recovery and improve overall performance.

Thinking about cutting out alcohol for 30 days? Discover the transformative benefits, from improved sleep to a boosted metabolism. We share personal experiences with booze elimination challenges and offer two paths for enhancing well-being—whether you’re looking to increase your daily steps and add more protein or aiming for a more rigorous challenge by also cutting out screen time before bed. We wrap up with a motivational check-in for all participants of the Push 30 Challenge, celebrating our growing community and offering words of encouragement to keep you focused and determined.