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Ever wondered how to celebrate your accomplishments in a meaningful way? We'll share our own recent milestones, from breaking personal records at the gym to the stunning experiences of traveling to Puerto Rico and St. Thomas. Join us as we recount the beauty and costs of these islands, discuss the joys of forming new partnerships, and reflect on the deeply satisfying journey of building a patio in Georgia. Our packed schedules have been a whirlwind, but they’ve brought us immense growth both personally and professionally. You'll find out how joining a weekly networking group and doubling our mentorship calls have impacted our lives.

This episode is also a tribute to the incredible transformations of our clients. Get inspired by Alex’s triumph over chronic weight gain and IBS, Zach’s health overhaul following a traumatic past, and Gabby’s newfound fitness success. Hear the compelling stories of natural healing: Carrie’s recovery from long-haul COVID and gut issues, and Mark, a 71-year-old tour guide, who embraced a tailored health plan to achieve remarkable results. These stories emphasize the power of patience and personalized health strategies. Tune in for a motivational and enlightening discussion on achieving your health and fitness goals.

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Welcome back to Saying it Out Loud, where we bring a fresh perspective on menopause, revealing how functional medicine can help women navigate this natural yet complex time. With a sprinkle of our latest gym triumphs and foodie delights, Leo and Stephanie here are set to guide you through the hormonal rollercoaster with a side of humor and a hefty dose of practical advice. From Stephanie's gym records to our revamped website and symptom quiz, we're here to enrich your understanding and tackle the changes that come with menopause head-on.

Get ready to unravel the mysteries of estrogen and progesterone, the unsung heroes of women's health. This episode is a treasure trove of insights into the importance of these hormones and how their fluctuations affect everything from your bones to your brain. We're digging into symptoms often dismissed as just part of aging and showing you how muscle strength, vitamins, and nutrients play crucial roles in keeping your body in harmony. Forget accepting discomfort as your new normal; we're about to share the keys to a healthier, more vibrant menopausal experience.

Wrapping up, we spill the beans on the secret weapon of hormone testing – the Dutch test – and how it could be the game-changer in managing your menopause. We debunk the myths surrounding hormone replacement therapy and lay out the most effective training and nutrition strategies for the menopausal stage. Remember, our support doesn't end with this podcast. Join the conversation in our free Facebook group and connect with us on social media for even more golden nuggets on living well during menopause. Tune in, laugh, and learn with us as we peel back the layers of menopause, one episode at a time.

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Ever find yourself craving the secret sauce for unstoppable motivation in your fitness journey? I've just returned from the Hybrid Health Summit in Miami where game-changing insights in functional medicine are reshaping how we approach health and fitness. We tackle the tough stuff too—like how to stay motivated when all you want to do is binge-watch your favorite series instead of hitting the gym. This episode is packed with personal revelations and eight essential tips to help you discover your 'why' and keep your fitness fire burning.

You might think one 'why' is enough, but I'm here to tell you, it's the layers of 'whys' that build a fortress against the days when your spirit feels as deflated as a blown-out tire (yes, we had a couple of those on the road trip!). From setting an example for clients to managing personal health issues like PCOS, the reasons for staying fit are as diverse as they are deep. I get real about the philosophical to the physical motivations that drive us, showing that evolving our 'whys' is not just about fitness—it's about thriving through life's ups and downs.

Finally, we zoom into the practical side of things. You'll learn that some days, just showing up is enough, and why consistency trumps perfection. Discover how to tailor your workouts for success, with insider tips on muscle building, proper nutrition, and the importance of high-quality coaching. Stay connected and take your fitness game to the next level by joining the conversation in our free Facebook group. After all, it's not just about the workouts—it's about the community and ongoing support that makes the real difference.

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Escape with us to the vibrant shores of Puerto Rico as we weave tales from our sun-drenched holiday retreat, brimming with the warmth of rekindled family ties and the delightful challenge of baking with tropical twists. Our intimate New Year's celebration, marked by the exchange of a piano and a stand mixer, symbolizes not mere gifts but the cherished melodies and flavors of our passions. Amidst these personal anecdotes, we unravel the intricacies of stress and its unseen grip on our bodies, delving into the dance of cortisol levels that choreograph our fight-or-flight responses.

Balancing the scales of health, we scrutinize the enigma of cortisol imbalance, revealing the myriad symptoms that often go unnoticed yet significantly shape our daily lives. As we navigate the delicate interplay of the HPA axis and the chemical intricacies of cortisol and cortisone, we illuminate the profound effects these hormones have on our well-being. Our conversation transcends the typical understanding of stress, highlighting the modern-day stressors that stealthily disrupt our internal harmony, from the foods we eat to the exercises we champion as beneficial.

Concluding our exploratory journey, we turn to the practical, discussing how the silent stressors within our diet and workout routines may be doing more harm than good. From the nuances of inflammatory ingredients to the paradox of high-intensity training, we dissect how these elements can inadvertently tip our hormonal balance. Join us as we offer insights and support for a life less encumbered by stress, and remember to connect with us on social media for a chance to shape our show notes and enhance the symphony of this conversation.

Follow us on IG:
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If you're tired of setting lofty New Year's resolutions only to watch them crumble by February, join us, your hosts Leo and Stephanie, for a frank discussion on setting realistic, measurable goals. We share our personal journey from being resolution-setters to goal-getters, and how this shift can empower you to break free from the cycle of failed resolutions. We discuss the psychological and emotional toll of setting yourself up for failure repeatedly and how you can turn this around.

Beware of the allure of flashy Black Friday fitness deals and cheap coaching that promises quick fixes - we delve into the dangers of these pitfalls and how they could jeopardize your wellness journey. We unravel the destructive cycle of yo-yo dieting and share insights on why quitting your fitness goals during the holiday season can set you up for a year of struggle. Above all, we emphasize the importance of finding a coach who walks the talk - one who is dedicated to your overall health and well-being, rather than providing short-term solutions.

We explore the benefits of consistency and having realistic expectations in fitness. Learn why an all-or-nothing mindset can be detrimental and how building habits and taking personal responsibility can bring about positive change. The importance of structured programs is highlighted, and we discuss why it is crucial to work with a coach who understands your unique needs and is committed to long-term results. As we wrap up, we invite you to join our free Facebook group for ongoing support and resources. Stay connected with us on social media to continue the conversation and let's embark on this journey to health and wellness together.

Follow us on IG:
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@Stephmoralessfit
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Apply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com

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Want to uncover the truth about acne? Ever wondered about the myriad factors that contribute to those pesky breakouts? Dive headfirst into an engaging conversation where Leo and I, Stephanie, pull back the curtain on all things acne - right from hormonal imbalances and dietary pitfalls, to teenage acne and its treatments, and lifestyle changes that could be game-changers.

After an exciting weekend of networking and doughnut-savoring, we sit down to share our own battles with acne and how it impacts self-esteem. We also dig deeper into the hormonal and dietary culprits behind breakouts, shedding light on hormones like DHEA, testosterone, and cortisol. We bring gut health into the limelight, explaining how leaky gut can be an unexpected accomplice in causing acne. We also take a detour into the cinematic realm, debating scenes from Hell House LLC Origins and encouraging our listeners to give it a watch.

Shifting focus to teenage acne, we discuss why antibiotics or skincare treatments might not be hitting the right spot. We underline the role of diet, mineral balance, and good bacteria in managing acne, while also exploring how social media trends can lead to expensive, yet ineffective treatments. But it's not all doom and gloom; we wrap up by emphasizing the power of lifestyle changes and steering clear of quick fixes like lasers and peels. And remember, if you're looking for more insights and freebies, our Facebook group is just a click away.

So, ready to bust some acne myths and navigate towards clear skin? Tune in and join our conversation. Let's face it together!

Follow us on IG:
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Ever given sugar the old heave-ho only to find your taste buds in a state of utter rebellion? That's exactly what happened to us, Leo and Stephanie, as we ditched ourselves off the sweet stuff. Join us in this episode of Saying it Out Loud, where we recount our sugary adventures (or mishaps) and dish out our reviews about the best and the worst cookie shops in good ol' San Antonio. Stephanie spills the beans about her recent culinary experiments featuring sausage Alfredo pasta and hummus with non-nepita chips (you can't miss this). Plus, we get candid about our favorite holidays (more accurately, the lack of them) and how food plays hero in our traditions.

Here's an open secret - the holiday season can turn your fitness goals upside down. Sounds familiar? Fear not! We've got your back. Tread the tricky terrain of health commitments during the festive season without a drop of guilt or stress with our handy strategies. Allow us to guide you through the curvy lanes of mindset and the power it wields. Get ready to dive into a hard-hitting discussion about how past experiences can shape your current decisions and responses to stress. Most importantly, learn how to break free from the damaging cycle of body shaming, especially during the holiday season. Let's gear up to celebrate the festive season in style, without losing touch with our commitments to health and wellness.

Follow us on IG:
@leos_ftiness_adventure
@Stephmoralessfit
@teamvalhallaathletics

Apply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com

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Ready to unlock the secrets of your body, maximize your fitness potential, and rediscover the joy of good old movie nights? Join us on a one-of-a-kind podcast episode where we share some quirky moments from our fitness journey. Think scorpions, cheat days, and horror movies! We're also planning to launch a TikTok channel to review food, promising to be the worst (or maybe the best) food critics you've ever seen. Plus, we discuss the grand opening of a new NKT specialist clinic.

Ever wondered how to train for what you want? Let's bust the myth of volume training and shine the spotlight on intensity and programming. Blindly following random apps or workouts may not take you far. It's about having specific goals and finding the right coach or doing your research to achieve them. From understanding the body's complexity to how integral functional medicine, hormones, and gut health are for your body composition, we've got you covered.

But that's not all. We dive into the often overlooked mental health aspect of functional medicine. Discover how your headaches, autoimmune diseases, and other physical ailments may be traced back to a lack of replenishment of the body with essential vitamins and minerals. We encourage you to open your minds to a different approach to health. With laughs, insights, and tips from our fitness journey, we're here to help you navigate the world of health, fitness and everything in between. Buckle up, and let's get started!

Follow us on IG:
@leos_ftiness_adventure
@Stephmoralessfit
@teamvalhallaathletics

Apply for 1:1 coaching and get the results you are looking for: https://www.valhalla-athletics.com

Join our free Facebook group:
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Buy our apparel: Valhalla-athleticsapperal.com