Cultivating a healthy mindset requires consistent action and learning through trial and error. Journaling is a powerful tool for reflecting on the past, understanding the present, and planning for the future—especially when practiced without judgment. Gratitude journaling helps shift focus toward the positive aspects of life, enhancing mental health and overall well-being.
The conversation dives into key health red flags that many women overlook, such as poor sleep, irregular cycles, low energy, and more. Ashley explains the critical role of strength training in improving not just physical fitness but also hormonal balance, mood, and overall well-being. You'll also hear why lifting heavy weights (yes, heavy!) is a game-changer for women of all ages—even her 73-year-old client is back-squatting 185 pounds!
Let’s talk about Why You Shouldn’t Do a Nutrition Challenge (Unless It Does These 5 Things).
1. Your Goals
Is the challenge tailored to your specific goals?
Are you looking to lose weight, gain weight, or is weight irrelevant while you aim to improve health markers like A1C or cholesterol?
Fitness, CrossFit, community, coaching, accountability, structured programming, time efficiency, gym comparison, lose weight, best gym in Fulshear
I think what their real question was, how do you stay happily married for every day in the 26 years? And of course, anyone who's been married for any length of time knows that, yeah, that's a ridiculous question because you're not happily married every day for 26 years.
In this episode, Bryan White discusses how to make the most of the last 27 days of 2024. He emphasizes the importance of taking small, actionable steps to create lasting habits that can lead to significant changes in the new year. By focusing on micro habits, tracking progress, and celebrating small wins, listeners can set themselves up for success in 2025.
Summary
In this episode of the Busy People Getting Fit Podcast, Bryan White discusses the common trend of weight gain during the holiday season and offers practical strategies to navigate this challenging time. He emphasizes the importance of starting the day with a nutritious breakfast, creating a flexible eating plan, staying hydrated, and incorporating movement into daily routines.
fitness, CrossFit components of fitness, cardiovascular endurance, strength, flexibility, power, speed, coordination, agility, accuracy
In this conversation, Bryan discusses two critical components for enhancing longevity and quality of life: cardio-respiratory fitness and strength training. He emphasizes the importance of improving VO2 max and strength to reduce the risk of all-cause mortality and improve overall health.
When we start learning something new, we are terrible. And that's OK! It's part of the process. What is the rest of the process?
When we start learning something new, we are terrible. And that's OK! It's part of the process. What is the rest of the process?
"Fitness Influencers" are famous for their explanations of exercises we should never do. Here are five movements we should "never" do and why we do them at Blue Eagle. (hint... because they work!)
Most of us train or exercise because we believe in the physical benefits. But what if I told you the benefits are not physical?
If we are trying to lose weight, that can be hard to do when we also like to snack? Why? And what can we do about it to still eat snacks while losing weight?
Amy Hall, Nutrition coach at Blue Eagle, finished the 2024 CrossFit Games season ranked 208 in the world within her age group. Listen to her story. How she started... how long she has been training... and what motivated her to get personal training to focus on weaknesses. You won't believe what set her off! :)
Explore the essence of authentic self-belief versus the facade of false assurance as we unravel the mysteries of confidence. Join us as we uncover the keys to genuine confidence and discover how to navigate the complex terrain of self-assurance with grace and authenticity.
Are you struggling to grow your glutes? Do you worry you might pee a little when you jump rope? In this episode, we talk about activating your glute muscles and core to live a longer, happier, and healthier life.
Meet Dr. Maria DeFranco. She can help you improve pain management, joint functionality, and athletic optimization. Her holistic approach involves massage and chiropractic techniques. Plus, you don’t want to miss her VITALITY DAYS!
What is muscle soreness? What causes it? And how can we best treat it?
Every month, we do workouts called "Ladies," Hero WODs," and hypertrophy. What are these workouts, and how are they different from our normal workouts?
Also, we will be doing CrossFit Open workouts every week in March, with a special event on the last Saturday in March. What is the CrossFit Open?
The first question I get from most people when they join Blue Eagle is, "What should I wear?" The purpose of this episode is to answer that question! We talk about shoes, shorts, shirts, knee sleeves, and grips. We do not talk about sports bras... I have no advice in that area. :)
TYR discount code for 20 % is SW20UPX8Q
Are you self-medicating to help yourself feel better from a long and stressful day at work? Is your self-medication turning into more of a habit instead of a one-off?
Some of these foods may surprise you... while other "foods" will not. We talk about:
💙 Not organic strawberries
🦅 Bananas (in certain smoothies)
💙 Artificial dyes
🦅 Whole-grain bread
💙 Canned soups
🦅 Farm-raised salmon
💙 Probiotics
If you have been sick and you think you might be ready to get to the gym, should you? Here are three signs you're not ready to return.
Plus, what should your workouts look like when you are ready to return? Should you push yourself to the brink daily? (hint: No!)
💙 Do you have a fever, nausea, body aches, or other flu-like symptoms?
🦅 Getting plenty of rest, fluids, and especially ice water.
💙 Movement is medicine!
Answering the most common questions I get about living longer, happier, and happier lives.
As we enter this year's holiday season, what can we do to stay as healthy as possible?
Bonus Content:
- What makes "water" not "water??"
- What the baddest I can be and still be good? :)
- Can I still eat bananas and lose weight?
💙 Drink alcohol in moderation. Alcohol reduces the efficiency of your immune system.
💙 Get plenty of vitamins, minerals, and phytonutrients from fruits, vegetables, and lean proteins.
Following up on last week's podcast, Clancie and Bryan talk about specific strategies for hydration, planning treats, eating healthy, socializing, and accountability.
💙 hydration! Hydration! HYDRATION!
🦅 Plan your treats
💙 Eat healthy the rest of the day
🦅 Socialize away from the buffet
💙 Find an accountability partner
💙 hydration! Hydration! HYDRATION!
🦅 Plan your treats
💙 Eat healthy the rest of the day
🦅 Socialize away from the buffet
💙 Find an accountability partner
💙 Sometimes, we aren't reaching our goals
🦅 There is a simple way to analyze what might be going wrong
💙 S -- Do we have a solid STRATEGY?
🦅 E -- Are we effectively EXECUTING the strategy?
💙 A -- Do we have the ABILITY to execute?
💙 A recent meta-anaylsis, which is a study of studies, shows a direct correlation between fructose consumption and obesity.
🦅 Fructose is the sugar found in fruit.
💙 Is fruit making us obese? If so, how? Or is this just a clickbait title?
💙 Nutrient-Rich Meal. Refuel your body with a balanced meal that includes a combination of protein and carbohydrates. Protein aids in muscle repair, while carbohydrates replenish glycogen stores depleted during your workout.
🦅 Hydration. Drink plenty of water to rehydrate your body. Staying hydrated is crucial for optimal muscle function and overall recovery.
💙 Confused about reading nutrition labels?
🦅 How to tell if you're eating protein, fat, or carbs (hint: you're probably wrong)
💙 How can peanut butter keep you from reaching your goals?
💙 Confused about what to eat or drink before a workout?
🦅 What is the best warm-up to do before your workout?
💙 How do you put a plan in place?
💙 Struggling to lose weight even though you eat well?
🦅 Do you know where you learned the nutritional tips you're following?
💙 You may have fallen into one of these five traps
💙 What are clickbait articles?
🦅 How can you figure out that the article you're reading is worthless?
💙 Does the information you are reading fly completely in the face of common logic?
💙 4 Ways to get your digestive system flowing again
🦅 What causes constipation?
💙 Why does traveling seem to cause constipation?
💙 What supplements should you take?
🦅 Are there supplements that are a waste of $$$?
💙 What about Omega 3 and Vitamin D?
🦅 How does creatine help?
💙 What are some ways to get motivated to work out?
🦅 How to best set expectations?
💙 Do you know how far you have already come?
💙 Should you take supplements before your workout? Which ones?
🦅 How to best warm up for your body
💙 What does it mean to do a workout RX?
🦅 How should we change our mental approach to workouts?
💙 What is the best way to measure body fat?
🦅 What is a DEXA scan?
💙 How do the DEXA and InBody compare to one another?
🦅 Is my scale at home accurate?
💙 Yesterday, afternoon temperatures were above 100 F 🦅 How much does the temperature impact our workouts? 💙 What can we do about it? 🦅 What should our expectations be?
💙 What are the impacts of caffeine? 🦅 How much caffeine is too much caffeine? 💙 What are the best sources of caffeine? 🦅 What sources should be avoided?
💙 Learn about "Mirror Moments" 🦅 Learn how Bryan started his fitness journey by taking the smallest of small steps 💙 What are some pitfalls to avoid when changing your lifestyle 🦅 How to succeed at incorporating changes
The two things you need to get tones and build muscle are amino acids and muscle microtears. Listen to learn how to make those two things happen.
The unvarnished truth about activity trackers, (FitBit, iWatch, Garmin, Oura ring, etc.)
If you struggle with getting enough protein every day, here are at least twenty ways to sneak more protein into your diet.
If you struggle with getting enough sleep, staying asleep, or getting high-quality sleep, then listen to this podcast to hear thirty-one ways to better sleep.
If you struggle with getting enough sleep, staying asleep, or getting high-quality sleep, then listen to this podcast to hear thirty-one ways to better sleep
For most people, we gain weight when we are stressed. Some of us lose weight. What happens to our bodies when we experience stress, and how does that influence us gaining (or losing) weight?
According to psychologist Gary Chapman, everyone feels loved or expresses love in one or more of the five love languages: receiving gifts, words of affirmation, physical touch, quality time, and acts of service. With one of our love languages being words of affirmation, what's the darkside?
Do you struggle with stress, anxiety, or falling asleep? Here are four ways to clear your mind and get your life back.
I woke up at about 3 AM with a panic attack and had several more by the time my alarm woke me for good. How did I handle the experience?
How do you get the most effective workout? By having a coach and not a cheerleader.
Spend time with friends. Enjoy Saturday night dinners with one another. Drink the good wine. Eat the good food.
Staying focused when people need you most and the Pareto Method for working (& playing!) with concentrated attention.
One of the best ways to live a longer, happier, and healthier life is to better connect with friends. Here are three ways to better connect with friends!
What are you saying to yourself when life gets hard? One of the things we practice in a workout is saying positive affirmations to keep us going. Bonus... what I say to myself might be made up. :)
When do you work protein into your nutrition? Breakfast? Lunch? Dinner? What about snacks?
Where should you not put your fruit bowl? Do I have to buy organic? And other fruit questions!
Invite a Senior Adult to our Forever Fierce Open House on Wednesday, February 1, 10 AM-12 PM!
Are you like Clancie and hate to cook? Here are four easy ways to prep your veggies. And these methods are both quick and delicious.
Losing those last 10 lbs can be frustrating and debilitating. Regain control with Bryan's advice.
Starting the new year strong is easier to do when you start your morning strong. I use a technique called habit-stacking to get my mind right and ready to face the day.
You may find some more time to rest as we get ready to take a break this Christmas season. Here are five tips for better sleep.
You think you can't enjoy life, parties, drinks, etc., and get fit? WRONG!! The trick is indulging only in foods worth indulging.
Champagne starts flowing on Thursday at Noon. Can you make it past 2 PM? :)
Which love language are you? If it's acts of service, do you twist it into its dark side??
If you missed our "FAMOUS TIKTOK," here's the link: https://www.tiktok.com/@blueeaglefitn...
Plus, we talk about the last six Fundamental Healthy Habits.
Why is it that you're working out regularly and maybe even eating pretty well, too, but you don't look and feel as great as you want? Listen to learn about the 12 Fundamental Healthy Habits we all need in our lives.
I got the first tickle in my throat ten days ago. Four days later, I felt like I'd been hit by a truck. I am now "recovered," but I am not 100 %. What do I do in my workouts when I don't feel 100 % (no matter why)?
Dr. Denney (Four Paws in Fulshear) gives advice on how to know your pet is distressed and having an emergency.
Did you know the doctors at Christ Clinic are volunteers? How can you support Christ Clinic?
If you struggle with saying positive things about yourself, then this video is for you! Here are five quick ways to give yourself positive self talk (P-A-R-T-I).
When I started CrossFit at age 38, I quickly realized that pushing myself to a greater range of motion was EXTREMELY IMPORTANT. However, improving my range of motion, flexibility, and pliability was not a linear progression. How did I recover when I pushed myself too far?
Integrated Chiropractic and Wellness is dedicated to serving the Fulshear/Katy community through Chiropractic care, acupuncture, and functional nutrition. We specialize in care-related sports, your weekend warrior, desk jobs, pregnancy, and pediatrics. We also specialize in functional nutrition lab testing and supplementation.
Jennifer Strong, owner of Madewell Mercantile, shares her story of building a business that showcases her passion for fashion. Jennifer is the coolest person you will ever meet.
Dr. Melissa Hurwitz from Fulshear Foot & Ankle joins us to discuss plantar fasciitis. What is it? And how do you treat i
fter we figure out if Amy will be massacred by an ax or a chainsaw, we talk about what we eat for breakfast.
Clancie asks... she has no goals, so why should she have a goal review session with me? I get on a soap box :)
Listen to Lisa Moody talk about her passion for clean wine from Scout & Cellar.
Are you almost to the golden age of parenting or maybe you are now making your way out of it.
Do you want to improve every day you're going to live for the rest of your life?? Of course, you do! Get started with a morning routine
You're not seeing results even though you go to the gym A LOT! What's the problem? Here are the key questions to ask yourself:
- How do I know my program will get me the results I want? (hint: your program should be proven)
- Does my warm-up get my body ready? (hint: it should)
- When is the right time to mix up my workout plan? (hint: when it is no longer working)
How does a Two-time Olympian manage a baby and a business? Listen to 2x Olympian and Aggie-grad talk about life after training
Do you struggle with feeling "good enough??" If so, you're in great company! :)
“Foodie Friday” and “Bob’s Tacos!” How do you build friendships through food and workouts? Listen to Coach Bruce Sampson talk about connecting with people changes lives.
Do you know how special you really are? Most of us oscillate between thinking too highly of ourselves and not thinking highly enough. The #1 job of coaches at Blue Eagle is to help you see the reality of where you really are in your abilities.
Clancie asks Bryan a question that literally no one cares about, "Why do you have so many degrees?
Amy lost 23 lbs of fat and feels the best she has ever felt in her life. She now asks, "Do we look like the muppets??" :) What does a perfect date night look like to Amy? Amy spent most of her life yo-yo-ing between diets before changing her relationship with food. Listen to her story about the best decision she ever made. How much weight would you like to lose? How do you make a salad taste delicious?
Clancie has a burning question, “How do I get myself motivated to workout when I wake up feeling like a loser?” Bryan talks about the difference between results-based vs. behavior-based goals
Clancie Harbers coaches the senior adult Forever Fierce class at Blue Eagle Fitness & Nutrition. Learn more about Clancie’s baby filly and longhorn on her farm. She may have also flipped a tractor in the ditch. Learn what three (maybe four?) things she would have if stranded on a desert island and what she does to live a healthy lifestyle. What is the one book that has had the greatest impact on her life?
Dr. Doug Goehry from Airrosti, located on FM 1463 and I-10, has treated my family and me for more than five years. Dr. Goehry prioritizes only providing unmatched care for patients with musculoskeletal pain, ultimately impacting their lives for the better! He shares what makes Airrosti different from other health providers, his family, and what he does to maintain his fitness.
Shelbi Mangel from Edward Jones joins us to talk about what she's grateful for, financial planning in all stages of life, and how she stays so incredibly fit.
Shelbi's Edward Jones office is located in downtown Fulshear Fulshear Foot & Ankle is located on FM 1093 about 2 miles west of historic downtown Fulshear, TX.
Where should you not put your fruit bowl? Do I have to buy organic? And other fruit questions!
