On this episode of the Squats and Sober Thoughts podcast we have Dal Sekhon on the show. She talks about her journey of losing 118 lbs, some of the fundamental pillars she has in place with regards to ingredient prepping as a busy parent of two and the cultural struggles that come with losing weight and living a healthy and active lifestyle.

Make sure to check out Dal on instagram @nutritioncoachingbydal and please leave a 5 star written review if you found this OR any other episode of the SAST podcast!

This week's guest is Hailey Doucette.

Hailey is a personal trainer at F.R.E.E Fitness who has a degree in Psychology and has one of the most incredible transformations I have ever personally witnessed.

Hailey lost 150 lbs over a 3-year time frame. In this episode, we discuss some of the challenges she experienced along the way, going from one end of the fitness extreme with being obese to her first experience with bodybuilding and how grateful she is for the challenges she went through to get to this point and the level of appreciation she has for being physically capable of doing anything she sets her mind on without any of the mental or physical barriers to prevent her from doing so.

Make sure to follow Hailey on Instagram @haileydoucette_fitness or check out her website www.haileydoucettefitness.com to inquire about online or in-person coaching with her!

If you enjoyed this episode please consider leaving a 5-star written review wherever you get your podcast from! Thank you for listening :)

This week’s episode is going to be discussing DIET BREAKS.

We are going to cover….

-What is a diet break?

-Why would YOU consider taking a diet break?

-And, how does one go about navigating a diet break?

If you are curious why I look at my calorie intake over the WEEK instead of focusing on the day to day, check out this vlog I recorded last year breaking down how to calculate your OWN calorie intake for a deficit/maintenance/surplus!

https://youtu.be/xaWDozP999k

Today I celebrate 46 days sober, so it's time to catch up on what's been going on since the last episode aired 2.5 months ago.

Thank you for listening.

We have a BANGER of an episode today! Here is what is on the docket...
-Why isn't the scale moving?

Muscle Gain: If you're engaging in strength training or resistance exercises, you may be gaining muscle while losing fat. Muscle is denser than fat, so it can offset weight loss on the scale.

Water Retention: Fluctuations in water retention, often influenced by factors like salt intake, hormonal changes (such as during menstruation), or changes in activity level, can mask actual fat loss on the scale.

Digestive Issues: Constipation or other digestive issues can temporarily increase your weight due to retained waste in your digestive system.

Calorie Intake vs. Expenditure: Weight loss requires a calorie deficit (burning more calories than you consume). Sometimes people underestimate the calories they consume or overestimate the calories they burn through exercise.

Lack of Consistency: Inconsistent adherence to your diet and exercise plan can slow down progress or prevent weight loss altogether.

Stress and Cortisol Levels: High stress levels can lead to increased cortisol production, which may contribute to water retention and hinder weight loss.

Lack of Sleep: Poor sleep habits can disrupt hormones related to appetite and metabolism, potentially leading to weight retention.

Medications: Some medications can cause weight gain or hinder weight loss efforts.

Underlying Health Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can affect metabolism and make weight loss more challenging.

Secondly, we talk about the idea of gathering EVIDENCE for fat loss...

Changes in Clothing Fit: One of the most noticeable signs is when your clothes start fitting differently, becoming looser around the waist, hips, or thighs.

Visible Changes in Body Shape: You might notice more definition in certain areas of your body, such as increased muscle tone or a reduction in the appearance of fat in areas like the face, arms, or legs.

Decreased Body Measurements: Even if the scale doesn't budge much, you may find that you've lost inches in key areas like your waist, hips, or thighs.

Increased Energy Levels: As your body adjusts to burning fat for fuel, you may experience higher energy levels throughout the day.

Improved Performance in Physical Activities: If you're exercising regularly, you might notice that your endurance and strength have increased, indicating a decrease in body fat percentage.

Changes in Appearance of Skin: Fat loss can sometimes lead to smoother skin appearance, particularly if you've lost weight gradually and are maintaining good hydration and nutrition.

Reduction in Belly Fat: Losing fat around the abdominal area can be particularly significant for health reasons, as it correlates with reduced risk of various health issues.

Changes in Hunger Levels: Effective fat loss often involves adjustments in appetite and hunger cues, which can be a positive indicator of metabolic changes.

Improved Mood and Mental Clarity: Some individuals report feeling clearer mentally and in a better mood as they lose excess fat.

Better Sleep Quality: Fat loss can also improve sleep quality for some people, leading to more restful and rejuvenating sleep.

Please consider leaving a 5-star written review wherever you get your podcasts from! This helps tremendously and would be greatly appreciated. Please follow along on social media as well @maxlarocquefit

See you next week!

Today we have Anthony Zorzetto on the show to speak about addiction, jiu-jitsu and parenting! We had a great conversation talking about his struggles with addiction and homelessness, to now being a successful entrepreneur.

We also discuss how he will be approaching the conversation of drugs and alcohol with his kids, and the role that jiu-jitsu has played in his sobriety!

Make sure to follow Anthony on social media @mr.zorzetto or check out his website www.thepossibleprinciple.com to apply for 1 to 1 coaching

If you are enjoying the podcast, please consider leaving a 5-star written review! It helps to get the show into more ears, so thank you!

In this week's episode, we talk about the Power of Presence. Earlier this week I had the pleasure of seeing Eckhart Tolle speak in person so I talk about some of the takeaways from that evening. Things get a little vulnerable halfway through the episode but after editing, it was a refreshing reminder to PRACTICE some of Eckhart's simple wisdom.

I also talk about the July 8-week GUT CUT, so tune into my social media for daily content surrounding that! @maxlarocquefit

Please consider leaving a 5 star-written review, it helps get this podcast into more ears!

In this weeks episode we are going to be talking about the IMPORTANCE of “committing to the cut” when it comes to fat loss.

First we will discuss choosing the appropriate DURATION for the cut, next we chat strategies during that timeframe and lastly we finish with action steps to help in making your fat loss phase as successful as possible.

Please like and subscribe and if you enjoyed this episode consider leaving a review to help grow the pod!

Also follow along on Instagram @maxlarocquefit or check out my website www.maxlarocquefitness.com