This episode is a candid conversation about life, self-awareness, balancing motherhood, health, and personal growth. Carmie and Dal share their experiences with habits, mental health, and navigating chaos with humor and honesty.

Chapters

00:00 Sweaty Realities and Self-Care

02:57 Navigating Life's Chaos

05:57 Self-Awareness vs. Woo-Woo

08:49 The All-or-Nothing Mentality

11:55 Balancing Fat Loss and Life's Demands

17:48 Navigating Family Dynamics in Fitness

19:58 The Struggles of Sleep and Self-Care

24:04 Balancing Personal and Professional Life

32:00 Embracing Imperfection and Growth

38:16 The Evolution of Friendship and Support

40:26 Healing and Personal Growth

42:36 Letting Go and Moving Forward

44:52 The Importance of Movement and Connection

46:41 Aesthetics vs. Lifestyle

53:35 Taking Action and Building Foundations

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Summary

Join us as we explore the nuances of sustainable weight loss, nutrition, and lifestyle habits with expert coach Sam Forget. We discuss common misconceptions, social media pitfalls, and practical strategies for long-term success.

Super fun, informative, and full of laughs—this one will keep you entertained while giving you education you don’t want to miss!

Chapters

00:00 Tech Troubles and Podcasting Dynamics

01:10 Sam Forget's Journey into Fitness Coaching

03:29 The Importance of Nutrition in Weight Loss

06:25 Understanding Client Challenges in Nutrition

09:35 Misinformation and Education in Nutrition

12:28 Caloric Awareness and Eating Out

15:24 The Role of Volume vs. Calories in Dieting

18:57 Culinary Preferences and Cultural Differences

20:02 Sustainable Approaches to Fat Loss

21:17 The Importance of Foundational Habits

22:45 Understanding Caloric Needs and Misconceptions

24:06 The Misleading Nature of Social Media Diet Claims

25:58 The Challenge of Communicating Complex Ideas

28:03 The Impact of Messaging on Women's Perceptions

29:52 The Role of Coping Mechanisms in Lifestyle Changes

31:45 Building a Toolbox for Emotional Regulation

36:46 The Importance of Self-Reflection and Journaling

40:47 Millennial Reflections and Experience

43:04 Building Connections and Authenticity

43:28 Navigating Alcohol in Modern Life

49:13 Demonization of Alcohol and Coaching Perspectives

52:12 Personal Biases and Coaching Ethics

Connect with Sam Forget @coachsamforget

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Catch Sam's Podcast TRANSFORMATION TALKS here

In this episode, Dal and Carmie share their strategies for maintaining health and balance during vacations, including nutrition, movement, and mindset tips. They discuss real-life experiences from cruises and social outings, emphasizing intentionality and planning to avoid undoing progress. Dal shares her practical approach to maintaining fitness and managing alcohol intake during a cruise vacation, emphasizing intentionality, planning, and self-awareness. This episode offers valuable insights for busy individuals seeking to stay healthy while enjoying life's pleasures.

Chapters

00:00 Reconnecting After a Break

02:40 Navigating Digital Detox

05:37 Social Dynamics and Aging

08:42 Nostalgia for Youthful Adventures

11:40 Cruise Experience and Nutrition

14:38 Intentional Eating on Vacation

19:57 Navigating Dessert Choices

21:47 Strategic Dining Decisions

24:35 Protein Prioritization

26:09 Maintaining Routine on Vacation

29:39 Planning for Long Trips

32:28 Movement as a Non-Negotiable

36:43 Intentional Living and Accountability

43:46 Finding Balance in Movement

44:35 Navigating Alcohol Consumption

48:42 Understanding Caloric Intake on Vacation

51:39 Making Empowered Choices

55:40 The Impact of Sleep and Scale Fluctuations

59:42 Embracing Realistic Expectations

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this conversation, Dal and Carmie discuss their personal experiences with family dynamics, morning routines, and the challenges of navigating fat loss phases. They explore the importance of accountability, coaching, and community support in achieving weight loss goals. The discussion also touches on the significance of nutrient density versus caloric density in food choices, as well as the mental challenges faced during fat loss phases. The conversation is light-hearted yet insightful, providing listeners with relatable anecdotes and practical advice. In this engaging conversation, Carmie and Dal explore the complexities of navigating food choices during fat loss phases, the importance of meal planning, and the strategies of calorie cycling and banking. They discuss the psychological aspects of hunger and satiety, the incorporation of treats into a healthy lifestyle, and the personal goals and strategies they each have for their fat loss journeys. The dialogue is filled with humor and relatable anecdotes, making it both informative and entertaining.

Takeaways

Morning routines can be disrupted by family activities.

February birthdays create a unique bond between parents.

Dental care can be a challenging experience for many.

Fat loss phases require careful consideration of food choices.

Accountability is crucial for successful weight loss.

Coaching provides valuable support and guidance.

Nutrient density is more important than caloric density.

Adjusting workout routines can aid in recovery.

Mental challenges are common during fat loss phases.

Building a supportive community enhances the weight loss journey. Drinks can lead to poor food choices.

Meal planning is crucial during fat loss phases.

Calorie cycling helps manage intake effectively.

Hunger is a natural feeling, not an emergency.

Incorporating treats is essential for sustainability.

Satisfaction in meals is a key strategy.

It's important to communicate food desires clearly.

Consistency throughout the week is vital for success.

Understanding personal goals helps in the fat loss journey.

Navigating social situations requires planning and strategy.

Chapters

00:00 Morning Routines and Parenting Challenges

02:53 The Unique Bond of February Babies

05:54 Dental Care and Personal Grooming

08:56 Navigating Fat Loss and Family Dynamics

11:58 Understanding Caloric Intake and Weight Loss

15:01 The Importance of Nutrient Density

17:54 The Role of Coaching in Weight Management

23:01 Navigating Recovery and Workout Splits

26:21 The Role of Coaching in Mental Resilience

29:15 The Importance of Accountability in Fitness

31:55 Building Community and Support Systems

39:02 Strategizing Nutrition During Social Outings

44:50 Navigating Meal Planning and Caloric Intake

46:56 Understanding Calorie Banking and Cycling

48:47 Mindful Eating Strategies and Client Experiences

49:23 The Importance of Treats in a Fat Loss Phase

51:06 Balancing Enjoyment and Nutrition

52:40 The Journey of Fat Loss and Personal Growth

56:41 Strategies for Success in a Fat Loss Phase

01:00:52 Setting Realistic Goals and Expectations

01:03:05 Preparing for Challenges During Vacation

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this conversation, Carmie and Dal discuss various aspects of health, parenting, and coaching. The discussion transitions into insights about the healthcare system, the financial barriers clients face when seeking coaching, and the importance of inner work versus outer transformation. They emphasize the need for compassion in coaching and the significance of understanding clients' unique situations. The conversation concludes with reflections on personal growth and self-acceptance, highlighting the journey of navigating life as parents and coaches.

Takeaways

Morning routines can be challenging but are essential for health.

Hair care can be a complex process, especially for children.

Parenting often involves dealing with unexpected health issues.

The healthcare system has its flaws, impacting access to care.

Financial barriers are a common concern for clients seeking coaching.

Inner work is crucial for lasting transformation.

Compassion is key in coaching relationships.

Clients may have deeper issues that affect their health journey.

Personal growth often involves overcoming past failures.

Self-acceptance is a journey that requires time and effort.

Chapters

00:00 Morning Routines and Health Choices

02:56 Hair Care and Parenting Challenges

05:55 Humorous Parenting Stories

08:53 Healthcare Experiences and Perspectives

11:59 Financial Barriers to Coaching

17:06 Understanding Deeper Motivations for Health

23:54 The Role of Empathy in Coaching

27:27 The Importance of Authentic Messaging

28:25 Empathy and Understanding in Coaching

29:43 The Dangers of Status Symbols

32:35 The Inner Work of Coaching

33:25 Investment in Coaching: Overcoming Past Failures

35:59 Building Trust with Clients

37:33 The Role of Inner Work in Client Retention

38:19 The Rigid Coaching Approach vs. Flexibility

41:38 Meeting Clients Where They Are

44:16 The Importance of Emotional Regulation

46:08 Finding Happiness Within

48:23 Transformations: Inner vs. Outer

50:48 The Balance of Systems and Inner Work

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this conversation, Iris, Carmie, and Dal discuss the challenges and triumphs of navigating pregnancy, motherhood, and fitness. Iris shares her personal journey of weight loss and maintaining a healthy lifestyle while balancing the demands of being a new mother. The group emphasizes the importance of self-care, strength training, and the mental shifts required to adapt to life with a newborn. They also address societal pressures on women to prioritize family over personal health and the significance of building a strong foundation for postpartum recovery. In this conversation, Iris shares her journey through postpartum recovery, emphasizing the importance of understanding one's body, building confidence, and navigating the challenges of body image after childbirth. The discussion highlights the significance of sustainable lifestyle habits, the need for self-care, and the importance of seeking help for postpartum depression. The speakers also challenge societal expectations around 'bouncing back' after pregnancy, advocating for a more compassionate and realistic approach to postpartum health and wellness.

Chapters

00:00 Introduction and Technical Glitches

03:00 Navigating Pregnancy and Post-Pregnancy Challenges

05:45 The Journey to Sustainable Health and Fitness

08:53 The Impact of Motherhood on Identity and Health

12:00 Adjusting to New Realities of Parenthood

14:58 The Importance of Self-Care for Mothers

18:03 Building Strength and Its Benefits in Motherhood

32:36 The Physical Impact of Fitness on Parenting

34:01 Postpartum Fitness: The Journey Back

38:14 Navigating Bounce Back Culture

41:20 Sustainable Lifestyle Changes

45:41 Nutrition and Postpartum Recovery

48:03 Challenging Societal Expectations

52:06 The Importance of Self-Care

56:19 Finding Balance in Parenting

01:00:21 Final Thoughts on Motherhood and Wellness

Connect with Iris on IG @irisdeadlifts

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this engaging conversation, the hosts delve into various themes surrounding self-perception, beauty standards, and the impact of cultural influences on body image. They share personal anecdotes about clutter and home organization, the journey of getting tattoos, and the importance of questioning societal norms. The discussion emphasizes the deeper aspects of health and wellness, highlighting the significance of self-acceptance and personal growth in the journey towards a fulfilling life.

Takeaways

The conversation begins with light-hearted banter about personal appearances and weather.

Clutter and home organization are significant topics, highlighting the challenges of managing family spaces.

Beauty standards and self-perception are explored, particularly in relation to cultural influences.

Cultural norms regarding body image and beauty are discussed, emphasizing the impact on self-esteem.

The journey of getting tattoos is framed as a form of self-expression and rebellion against societal norms.

Questioning ingrained beliefs and societal expectations is a recurring theme, encouraging personal exploration.

The conversation emphasizes that health and wellness journeys encompass more than just physical appearance.

Self-acceptance and personal growth are highlighted as essential components of the journey.

Chapters

00:00 Introduction and Technical Difficulties

01:35 Decluttering and Home Organization

04:41 Reflections on Self-Image and Beauty Standards

07:38 Cultural Influences on Beauty and Appearance

10:37 The Impact of Bullying on Self-Perception

13:41 Evolving Confidence and Self-Acceptance

16:43 Navigating Parental Guidance and Societal Expectations

19:44 Tattoos and Personal Expression

22:43 Breaking Stereotypes and Embracing Individuality

26:40 Tattoos as Personal Narratives

32:24 Questioning Beliefs and Societal Norms

40:13 The Journey of Self-Discovery

47:34 Embracing Change and Growth

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this conversation, the speakers delve into the complexities of parenting & fitness, body image, and the fitness industry. They discuss the importance of exposing children to gym culture, the impact of parental behavior on children's perceptions of fitness, and the societal narratives surrounding body image and dieting. Andrew shares his bucket analogy for nutrition, debunks the myth of 1200 calorie diets, and emphasizes the importance of authentic coaching in the age of social media. The discussion highlights the need for personal responsibility and the value of community support in achieving health and wellness goals.

Takeaways

Parenting can be chaotic, especially when balancing personal time.

Exposing children to fitness can normalize gym culture.

Cultural beliefs about body image can be harmful and limiting.

Home gyms provide accessibility to fitness for families.

Nutrition should focus on nourishing foods rather than restrictive diets.

The 1200 calorie myth is often misleading and not applicable to everyone.

Authenticity in coaching is crucial for building trust and connection.

Coaches should prioritize genuine interactions over transactional relationships.

Personal responsibility is key to achieving health and wellness goals.

Community support can enhance personal growth and success. 

Chapters

00:00 Navigating Parenting Chaos

02:56 The Importance of Gym Culture for Kids

03:31 Creating a Welcoming Environment in Fitness

04:42 Breaking Stereotypes in Gym Culture

07:46 The Role of Parents in Shaping Fitness Attitudes

10:58 The Impact of Gym Accessibility on Families

12:42 Navigating Fat Loss and Family Dynamics

13:58 The Impact of Language on Body Image

15:52 Cultural Influences on Self-Perception

18:16 Challenging Deeply Ingrained Narratives

20:34 Modeling Healthy Behaviors for Children

21:47 Balancing Personal Fitness and Family Time

24:43 Understanding Food Choices and Emotional Eating

28:35 Creating a Healthy Food Environment

34:02 Debunking Myths Around Women and Caloric Intake

39:24 The Dangers of Disempowering Messaging

42:19 Understanding Caloric Misconceptions

46:26 The Importance of Authenticity in Coaching

48:16 Navigating the Fitness Industry's Status Game

Connect with Andrew on:

IG @andrewcoatesfitness

Facebook Andrew Coates Fitness

Website Andrew Coates Fitness

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this conversation, Carmie and Dal explore various themes surrounding personal health choices, family planning, body image, and the impact of societal standards on self-worth. They discuss the significance of empowerment in making choices for oneself, the role of consumerism in shaping personal values, and the importance of preventative health measures. The dialogue also touches on the complexities of plastic surgery, self-acceptance, and the journey towards embracing one's true self.

Chapters

00:00 Navigating Personal Experiences with Menstruation

02:59 Family Planning and Perspectives on Parenthood

05:53 Consumer Choices: Brand Names vs. Value

08:42 The Value of Vehicles and Financial Priorities

11:49 Perceptions of Wealth and Materialism

14:55 Exploring Plastic Surgery: Perspectives and Motivations

19:49 Body Image and Self-Acceptance

24:32 Societal Pressures and External Validation

30:22 Health, Genetics, and Preventative Measures

37:52 Preventative Health Choices

38:54 Navigating Body Image and Surgery Decisions

42:44 Personal Growth and Body Acceptance

43:37 The Impact of Comparison and Judgment

47:55 Empowerment Through Self-Reflection

50:33 Embracing Natural Beauty and Self-Care

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

The discussion highlights the realities of the bodybuilding industry, including the pressures, unhealthy norms, and the importance of responsible coaching practices. Kelsey speaks candidly about the disconnect between social media portrayals of fitness and the lived experience behind the scenes. She emphasizes the need for realistic expectations and the importance of enjoying life outside of rigid fitness regimes.

In the second half of the conversation, Kelsey joins Carmie and Dal to explore the deeper relationship between nutrition, emotional eating, and self-awareness within coaching. They discuss the value of flexibility in dietary choices and the importance of identifying emotional triggers around food.

The trio dives into the power of trust, connection, and realistic goal-setting with clients. They explore personal transformation beyond numbers and macros, highlighting the psychological layers of self-sabotage, coping mechanisms, and identity shifts.

Ultimately, this episode advocates for a holistic, compassionate approach to coaching—one that prioritizes sustainability, emotional awareness, and building a supportive community over chasing extremes.

Connect with Kelsey on IG @kelsey_jewelsquad

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

This week, we’re talking all things alcohol — from the reality that there is no truly “safe” amount to consume, to what it can look like if you do choose to drink. We also explore how alcohol fits (or doesn’t) into a health and wellness journey, and whether it’s possible to still reach your goals while including it.

Carmie and Dal share their personal perspectives, opinions, and lived experiences, including how reducing or abstaining from alcohol became a key part of establishing and maintaining a lifestyle built on the basic foundations of health.

We also dive into how polarizing the messaging around alcohol can be — swinging between two extremes — and how that kind of all-or-nothing narrative can have a negative impact on the people consuming it. From client experiences to our own, we talk about what that messaging can do and why context matters.

This episode doesn’t promote or discourage alcohol consumption. Instead, we explore how to work around it based on the parameters of your life — and why, for some, that may include seeking professional support. Taking a step back and being honest with yourself can often help uncover what’s really going on beneath the surface.

And as always, if you feel you may have a problem with alcohol, please consult a qualified medical professional. This episode is not medical advice.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

We explore the many layers that make up the invisible load, from the realities of modern parenting, emotional and financial stress, being older moms, and navigating life while caring for both aging parents and young children, to the very real disappearance of community and familial support.

Carmie and Dal get real about their own experiences with the invisible load, past and present, and how they’ve learned to navigate and manage personal and family responsibilities without completely burning themselves out.

Those constant voices in your head, the never-ending mental laundry list of things to do, it’s real and it’s a lot. And while we can’t always eliminate it, we can choose how we respond to it.

We talk about embracing flexibility and imperfection, letting go of unrealistic expectations, releasing self-imposed pressure, and redefining what “enough” actually looks like in this season of life.

As always, there are plenty of laughs along the way, because sometimes you just have to laugh so you don’t cry 

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

This episode is jam packed. We riff on so many topics, and Aram provides real-life, practical guidance within the health and wellness space.

We dive into hormones and health, and while acknowledging that hormones are very real, we also discuss why they don’t override calories in, calories out when it comes to fat loss. Aram has worked with hundreds of women and has helped empower them to shift their narratives around hormones and other factors that influence fat loss, while overcoming obstacles and finding realistic solutions.

We also talk about comparison, adjusting expectations and goals, understanding individual starting points, and the cost of ambition. What are you willing to sacrifice, and for how long? We discuss the importance of timelines, realistic goals, and navigating the ebbs and flows of life’s demands, while still taking agency and ownership over your actions.

We dive into the illusion of quick fixes, social media messaging, and the negative impact this has had on the fitness space.

And finally, Carmie and Dal talk about the impact that attending in-person conferences, particularly the Real Coaches Summit hosted by Aram, has had on both their personal and professional lives. We share why, if you’re a coach, attending events like this matters, and why building real connections through in-person gatherings is so important.

You will not want to miss this one.

Come sit with us in Vegas at THE REAL COACHES SUMMIT April 26th-29th

Connect with Aram on IG @4week2thebeach

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Carmie and Dal share their own experiences with meal timing and snacking, both in past fat-loss phases and in maintenance now. We talk honestly about what we’ve tried, what we’ve changed over time, and why there isn’t a single “right” way to structure meals.

We also walk through real client examples and why two people’s meal timing and snack choices can look completely different, yet still be equally effective. You’ll hear why systems matter, why your schedule matters, and how working with your real life (not against it) is key to optimizing results.

And as usual, the conversation naturally moves beyond food specifics into body image, comparison, and the idea of a “perfect” body. We unpack why context matters, how beauty standards constantly shift, and why what truly matters is what feels fit, healthy, and sustainable for your body.

If you’ve ever felt confused or overthought meals, snacks, or timing — this one will help you zoom out, breathe, and refocus on what actually matters.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this episode, Carmie and Dal talk about what the New Year actually means to them — and ask you, the listener, what it means to you.

Is it a complete reset?

A fresh start?

A continuation?

Or maybe a mix of all of it?

We explore how sometimes the most powerful thing isn’t starting over, but stepping back, reframing, and redefining what your health and wellness journey can look like in this season of life.

We also share our personal experiences with New Year’s resolutions — what we tried, why it wasn’t sustainable, and what ultimately did work for us.

From there, we unpack the marketing around Christmas and the New Year, and how the heavy focus on body image can quietly reinforce the idea that health and wellness are purely aesthetic. We talk about how that messaging fuels the cycle of dieting, and why the conversation needs to shift from just how you look to how you feel, and how you relate to yourself as a whole person.

And, of course, emotional regulation is at the center of it all — because sustainable, lifelong change doesn’t happen without it.

The New Year carries a certain kind of energy, and while motivation can be fleeting, we talk about how to use that external push as a spark — not a pressure — to begin shifting habits and moving toward the person you’ve always envisioned becoming.

We talk about all of this… and honestly, so much more — with plenty of real talk, laughs, nuance, and the kind of conversations you don’t usually hear this time of year.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Carmie and Dal reflect on their own personal experiences and what emotional regulation has meant in their journeys, including just how much context matters. Culture, family dynamics, and the environments we grow up in all play a bigger role than we often acknowledge.

We talk about self-trust, self-leadership, and the idea of radical acceptance, and why these pieces are often missing in traditional health conversations.

For coaches, we also touch on Jeb’s mentorship, The Order of the Awakened Genius, and dig into the art of coaching, why this work matters, and how it connects directly to long-term health and wellness.

There’s so much packed into this episode, from the influence of social media to the language and messaging used in the health space, and how that can negatively impact the end user. Expect education, laughs, and a few deeper moments too. You won’t want to miss this one.

Connect with Jeb on IG @jebstuartjohnston

Check out his website Food on the Mind

Listen to his podcast Food on the Mind: Awakened Genius

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Dal and Carmie take a deep, personal look at what that actually meant for them on their own journeys, why releasing the rush changed everything, and why it might be the missing piece for you too.

We talk about emotional regulation and the importance of doing the inner work — the kind that doesn’t happen overnight. The kind that requires time, patience, and the willingness to move through the barriers and patterns that may be holding you back.

Because self-development, personal growth, and confidence don’t magically appear when the weight comes off. They’re built through showing up, practicing, and putting in the reps — giving yourself the opportunity to learn, unlearn, and challenge long-held beliefs along the way.

We also share how slowing down and trusting the process has impacted other areas of our lives, including how we model emotional regulation for our kids.

This episode is all about honoring the process, releasing the pressure, and giving yourself the space and grace to do this in a way that actually lasts.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Because this week’s guest is here to break down the myths and give you the truth.

We’re welcoming the incredible Dr. Ashley Dwyer, and trust us, she came in clutch. We get into all things women’s health — from what actually impacts weight gain or the inability to lose fat, to the practical steps you can take today to start creating real change.

Dr. Dwyer walks us through her 5 Pillars of Lifestyle: nutrition, exercise, sleep, environment, and the central nervous system. She breaks down why each matters, how they interact, and what a real-life audit of your current habits can reveal about your health.

We also talk about the return of that 90s “heroin chic” skinny trend — why so many women are chasing “small” again, and how this mindset can be damaging to your long-term metabolic health. Dr. Dwyer dives deep into hormones, PCOS, and gut health, always bringing it back to those core pillars and how you can start shifting things today.

And of course, we couldn’t ignore social media. We unpack how the loudest voices online continue to prey on women’s insecurities, selling fear-based solutions and profiting off confusion. Which is exactly why this episode matters — clarity > fear every single time.

As always, it’s fun, honest, a little spicy, and packed with education.

You do not want to miss this one.

Connect with Dr. Ashley Dwyer on IG @dr.dwyer

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

The 5 Pillars of Lifestyle Change GUIDE

We take a deep dive into why highly palatable, processed foods — often sitting right in your pantry — can lead to unintended weight gain. Not because people are lazy or lack discipline, but because most of us were never taught the basics of nutrition, calories, or how food actually works in our bodies.

We share our own experiences and journeys, how we navigate this environment today, and why it can still be challenging for us at times. We also give you practical, realistic tips and takeaways on how to swap some of these foods for more calorie-friendly options. It’s not about restriction or taking things away — it’s about what you can add to what you’re already eating.

From eating out to vacations to everyday “food traps,” we cover it all. And as always, we bring it back to the deeper work — the stories we tell ourselves, the narratives we’ve inherited, and the simple reframes that can change how you approach your day-to-day choices.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Settle in as Carmie and Dal dive into the pressures, obligations, and expectations that moms feel during the holiday season. They share how their own journeys have shaped the way they approach everything from dinners and gift-giving to their very creative tactics with the elf — and how things have shifted from where they once were to where they are now.

We talk about the magic of the holidays as our kids get older and start asking questions, and how each of us has decided to handle that in a way that feels aligned and grounded.

There is so much more to this season than the picture-perfect version we see online. Cultural expectations, family traditions, and financial stress can overwhelm any parent, especially when you’re trying to honour your own values and beliefs.

Your health, wellness, and growth journeys are all connected, even when it comes to a tiny elf sitting on a shelf.

So get cozy and come along for a sleigh ride with plenty of laughs, a little coarse language, and a whole lot of empowerment.

Ladies, it’s time to live for you and do what works within the parameters of your life — even when the elf has other plans. 🎄✨

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this week’s episode, Dal and Carmie pull back the curtain and get real about their own lives. We answer the big question: Would we be as consistent and adherent — and to what degree — if we weren’t coaches? And how do we actually show up for our own fitness journeys?

This episode breaks down the comparison trap so many fall into, and why what you see on social media is rarely the full picture. We talk about questioning the story behind before-and-afters, why context is everything, and how to stay grounded in your own lane.

Tune in — and take the pressure off. You’re doing better than you think.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

It’s that time of year when celebrations, events, and family gatherings can easily lead to a few extra pounds or a sense of losing momentum with your goals.

In this episode, Carmie and Dal dive into the common struggles people face during the holidays — from navigating a few events to balancing multiple functions that span across different cultures.

They discuss how to approach the season no matter where you are in your health journey — whether you’re in a fat loss phase, maintenance, or just looking for guidance on where and how to start.

They also explore how cultural perspectives shape our experiences around food and celebration, and why the foundation always comes back to the same principles: planning, preparing, and practicing mindful eating.

You’ll hear real conversations about emotional eating, doing the inner work, and finding your voice — especially in moments where setting boundaries or managing food choices feels hard.

Carmie and Dal share how they personally navigate the holidays with self-awareness, intention, and compassion.

Tune in for lots of laughs, relatable stories, and practical takeaways you can use right now — so you can enjoy the season without guilt and stay aligned with your values along the way.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this episode, Carmie and Dal explore what resistance can look like and share tools and strategies to navigate it, such as learning to say “no” and setting healthy boundaries. They open up about their own experiences with resistance—how they faced it, overcame it, and continue to manage it—especially when influenced by cultural expectations and community pressures.

Social pressure from loved ones is very real. It’s something many of us encounter not only at the beginning of our wellness journey but throughout life. That’s why trusting the process and building confidence through consistent practice is so important. Carmie and Dal highlight how these skills can help you move through different environments and situations with greater ease.

This journey takes time. Both hosts emphasize the value of community and support, and how surrounding yourself with encouragement can be far more beneficial than going at it alone.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

If not, good—because in this episode Carmie and Dal break down why decluttering your environment, both mentally and physically, can be a game-changer for your progress. They dive into how silencing the constant “fitfluencer” noise and focusing instead on what actually works for your life is the key to long-term success.

Comparison can keep you stuck, making you feel like what you’re doing isn’t enough—when in reality, what’s doable for you is exactly what will move the needle forward.

Carmie, a working mom outside the home, and Dal, a stay-at-home/work-from-home mom, share how they’ve each created their own systems for setting up environments that support their goals. They open up about learning to accept that what they do is enough—and why you should too. It’s about taking the pressure off and leaning into what’s sustainable.

This episode is all about simplifying the process so it works for you, not against you. That often starts with decluttering your space, creating mental clarity, and seeking support and accountability—because doing it alone rarely works. Through their lived experiences, Carmie and Dal show how support has been a necessary piece of their puzzle, and how it can be for you too.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

They talk about how they personally approach Halloween in their own homes — from when they buy candy to how they set up their environments for success (for themselves and their kids!). But it’s not just about the candy…

Carmie and Dal dig deeper into the importance of emotional regulation and how it plays a major role not only in navigating holidays like Halloween but in your overall health and wellness journey, too.

This episode isn’t only about Halloween — it’s about how cultural influences and long-held beliefs can shape how we celebrate, eat, and even see ourselves. Expect stories from their childhoods, real-life parenting moments, and a few laughs along the way.

So grab your pumpkin spice, settle in, and enjoy this spooky, insightful, and slightly mischievous episode! 👻

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Dr. Christle shares her deeply personal journey, including years of struggling with yo-yo dieting and trying every possible approach before ultimately deciding to explore weight loss medication.

We dive into the meaning of “food noise” — what it truly feels like from Dr. Christle’s perspective — going beyond the popular buzzword to understand the lived experience behind it.

This episode also tackles some of the most common myths and misconceptions surrounding these medications. Together, we clarify what it really means to be on them (or considering them), and why sustainable success still depends on learning and practicing healthy lifestyle habits — whether you’re using weight loss drugs or managing a calorie deficit without them.

We hope you enjoy this incredibly informative and deeply personal episode with Dr. Christle Guevarra.

Connect with Dr. Christle on IG

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Carmie and Dal take a deep dive into the misinformation and marketing that continues to prey on the vulnerabilities of women, the everyday end users. They’ve been there, done that, and share their own experiences with supplement use—spending money on products they believed would finally make their weight loss goals stick. What they discovered is that constantly chasing the “next best thing” can actually rob you of focusing on what really matters: mastering the basics of lifestyle change.

Supplements are meant to supplement—not serve as the foundation for your goals. Using them as a shortcut to weight loss is often misguided, unsustainable, and costly, both personally and financially.

In this episode, they’ll also discuss some of the supplements they do use, and how they occasionally incorporate them with clients. But the real message is clear: lasting, sustainable success always comes back to the fundamentals. Start with the basics, master them, and build from there.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

They share how their own lived experiences and the changes they’ve made have transformed not only their health, but also how they show up for their kids, families, friends, and relationships. The ripple effect is real, and it cascades into every corner of life. The key? Sticking with it long enough to see those shifts unfold in real time.

It’s not about hitting a certain number on the scale. It’s about embracing lifestyle changes, doing the work inside and out, and learning to live in the moment right now. This episode explores how taking that very first step—whatever it looks like for you—can change the trajectory of your life. Not just in terms of health and medical markers, but in how you experience joy, connection, and the way you show up for yourself and the people you love.

As always, Carmie and Dal keep it real by sharing their lived experiences so you know you’re not alone on this journey. They’re living proof that while change isn’t always easy, it’s absolutely worth it.

So turn up the volume, drop it like it’s hot, and let’s get into this episode!

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

In this episode, Dal and Carmie open up about what mom guilt has looked like in their own lives, how it shaped their choices, and the ways it kept them feeling stuck. They also share how shifting their perspective helped them move forward on their health and wellness journeys, and how their relationship with mom guilt has evolved over time.

They dive into the cultural and societal expectations that influenced their definitions of what it means to be a “good mom,” and explore the different ways mom guilt showed up for them — both as stay-at-home moms and as working moms.

Finally, they reflect on the powerful impact of redefining and reframing motherhood, prioritizing self-care, and how these choices ripple out into everyday life and future generations when women give themselves permission to care for their health and wellness first.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Carmie and Dal share their personal experiences navigating these different seasons of life. They talk about the lessons they’ve learned, the challenges they faced, and how they adjusted depending on their circumstances. Because here’s the truth: you are not meant to be in a fat loss phase indefinitely. Instead, we discuss how to move in and out of different phases based on what’s happening in your body, lifestyle, and priorities.

As moms, they open up about what these phases looked like not only for themselves but also for their families. This episode also touches on other important terms you’ve likely heard in the fitness community—like plateaus, reverse dieting, and the unique challenges that come with balancing nutrition, fitness, and everyday life.

Everyone’s journey is unique. That’s why this episode emphasizes the importance of finding a rhythm that works for you and learning how to navigate within the parameters of your own life, season by season.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

We discuss the importance of tracking — not just as a way to monitor progress, but as a tool for learning about your own habits and mindset. Dal shares how tracking even helped improve her relationship with food.

You’ll also hear practical tips like pre-tracking and pre-logging, which make tracking feel less time-consuming and overwhelming.

We also talk about how “satisfaction is a strategy”, and what that really means in your daily life when it comes to choosing and preparing meals.

Carmie and Dal share what works for their families — from ingredient prep to simple meal-prep systems — and how these strategies help reduce decision fatigue (one of the biggest triggers for eating out or over-consuming calories).

This episode is all about finding realistic, achievable habits and implementing systems that actually fit your life — not someone else’s.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

We share our own experiences with navigating those feelings — from buying bigger clothes and living in cardigans just to hide the parts of our bodies we didn’t like, to the deeper reasons why we still hold on to those clothes even after doing years of inner work.

This conversation is all about the freedom that comes from caring for yourself — inside and out — and learning to step in front of the lens again. We explore how to move from hiding in the background to feeling present and fully immersed in the moments that truly matter.

It’s time to take the picture — and it starts today.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

We break down some of the key pillars: nutrition, moving your body throughout the day, strength training, managing stress, and prioritizing quality sleep. We share how these simple practices have contributed to our own success and why, despite all the noise and trends in the fitness space, the scientific research and the most successful people in the industry always point back to the same core truth — mastering the basics is what leads to long-term results.

If you're tired of overcomplicating fat loss and want a realistic, honest approach, this episode will help you refocus on what actually works and give you the confidence to keep showing up for the habits that matter most.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

We also share what it really looks like to transition back into your regular routine after a trip — including simple tips that make the return feel less overwhelming and way more intentional.

This episode is packed with realistic, actionable advice you can apply right away to your current (or next) vacation so that you come home feeling refreshed, fulfilled, and genuinely proud of the choices you made.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

We open up about the work it took to break free from those ingrained beliefs, the healing process that followed, and how we’re now consciously breaking the cycle for our own children. This conversation is about unlearning what we were taught, reclaiming our own definitions of beauty, and creating a healthier legacy for the next generation.

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal

Connect with Carmie on IG @carmhawk_getsfit

Connect with Dal on IG @nutritioncoachingbydal