Show cover of Less Glove More Fist

Less Glove More Fist

Conversations about nutrition and fitness that bring common sense and a results-based focus back into the discussion. Coaches Natalie and Bronson talk honestly about things happening in the industry, current trends, new discoveries, and anything that gets them fired up about the good, the bad, and the ugly in health and fitness today. If you want information and tools you can actually use, this is the podcast for you.

Tracks

What is takes to become a good coach
We weren't born in shape, coaching people how to improve their lives. It was a process that brought us here and keeps us going. Find out how we got started. Maybe you'll figure out if coaching is right for you.3:30 How long has Coach Bronson been training and teaching people6:32 How we fall into leadership roles by accident10:00 Athletes don't make great coaches11:57 The difference between a trainer and a coach15:20 Coach Nat's background21:38 The compulsion to share our story27:55 In-person is different than virtual31:12 Facing negativity37:45 Coach Bronson's self-education40:42 How Coach Nat got started44:30 The most impactful certifications we've done53:28 The information is less important than the application of it59:04 Which one is better Primal Health Coach or Nutritional therapy Practitioner?1:03:50 The job market for coaching is growing1:05:30 Book recommendations for potential coachesUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.InBody At-Home Body composition devices that are accurate and affordable. $15 OffDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
72:02 2/10/23
Training principles and how to get the most out of your routine
In this episode we talk about a wide range of topics that will help you make the most of your fitness plan.2:00 What are training principles?5:03 5 Training Principles7:46 Preparation determines your success9:02 Working out is not the same as training17:15 Technique is always the priority22:14 "I can do it better if I add weight"24:19 What's a bulk vs. a cut?29:55 How much muscle can you grow in a month?35:22 382 days of fasting40:15 Understanding your own bio-feedback42:02 Do something consistently46:13 When you should use a pre-workout49:12 How do you know if you're lifting heavy enough50:43 What is the difference between resting and active resting53:42 What is Progressive Overload?56:35 Understand the purpose of the exercise Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
60:44 1/29/23
How we're doing on the Lion Diet
Coach Nat decided to do the Lion Diet. Coach Bronson is going to support her by doing it with her. She is excited. He is not. Listen in as they discuss their first week eating nothing but beef, salt, and water.1:00 Why we're doing the Lion Diet4:45 All disease begins in the gut6:50 Versions of the Lion Diet9:24 Doing it for hormone health14:54 Trying to improve Coach Nat's menstrual cycle18:09 Healing the gut and fixing digestive issues25:55 Other reasons to try the Lion Diet27:25 Do the Lion Diet to help detach from crutches30:33 How to know your crutches33:48 Will the Carnivore diet help with addiction?38:50 How many eggs does Coach Bronson eat?42:10 What is Coach Bronson cutting out?49:20 Carnivore isn't boring at all53:15 Coach Bronson didn't want to do it 55:42 You put meaning to your food57:52 Morning routines without coffee1:02:20 What happens when you reintroduce something and it's not a good result? Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
67:58 1/16/23
Are New Years Resolution a waste of time?
Are resolutions a waste of time? tips on making your plans for 2023 become a reality.Coach Nat and Coach Bronson talk about their goals and what you can expect in 2023!2:35 Does Coach Bronson have a New Year resolution?9:15 How self focus removes stress10:22 What are Coach Natalie's resolutions?13:45 Don't start until....17:03 Why set a resolution in the first place?19:55 Touch base with yourself26:20 What Coach Natalie has been working on29:25 Acknowledge culpability in your current situation34:55 What is Coach Bronson going to do in 202339:08 Fitness goals for 202345:02 Women! Build muscle!48:55 Lion Diet experiment53:30 Food attachments58:40 Business goals for 2023Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
66:02 12/26/22
You reached your goal. What's next?
Listen as we discuss how we approach living in maintenance. How do we stay motivated when we don't have the pain of being unhealthy pushing us forward? What do we do to stay on track when we've reached the end of the path?1:45 Are you ready for what happens when you reach your goals?4:20 Do body goals make a difference in your quality of life?7:43 Why did you do the work in the first place?11:13 Fixing symptoms will never last long16:30 Coach Nat's healing journey19:40 The realization of what life without sickness is like23:30 Growth mindset vs Fixed mindset29:20 Understanding the impact of choices39:45 Why we don't binge45:40 What is maintenance anyway?48:18 Are you ready to go off track?53:05 Stay connected to your Why!Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.InBody At-Home Body composition devices that are accurate and affordable. $15 OffDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
56:05 12/11/22
If you were a coach, how would you figure out your own macros?
In this episode, we discuss the futility of following a generic template of macro ratios that a million other people are following vs. a method that allows for your individual situation and needs to be met.There is a difference between following a protocol and using a method.This is what it means to be context driven.2:15 The basics are simple and will get you a long way8:50 Examples of the types of people we work with14:41 Defining adequate protein for an obese and unhealthy person18:30 You can't afford to trivialize protein22:05 How to use your Protein and Energy thresholds24:48 What does "High Fat" mean?29:20 Start where you are and work into the "ideal"36:20 Methods over protocols based on your results43:45 Fitness for the metabolically unhealthy and obese person48:58 Your brain and Central Nervous System need physical activity53:03 Coaching the lean, athletic person 58:20 Recovery is usually the sticking point1:00:45 You need body fat for sport performance1:06:20 How much protein is too much?1:12:25 Muscle mass creates the look of fitness, not low body fat1:16:00 Step-by-step macro adjustmentsUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.UKF Labs Supplements that live up to the hype. - Energize.Build.RecoverDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
84:00 11/11/22
How did Coach Nat and Coach Bronson meet? How has their life changed after one year of dating?
Did you know Coach Nat and Coach Bronson met in Vegas? It was a tornado of events that brought them together and the world will never be the same!In this episode, we talk about how we met, how we've learned to live together, and the power that a strong relationship can have on your life and success.4:55 How we met in Vegas 14:17 Finding someone who wants you to succeed16:50 How we complement each other20:02 Getting Coach Nat her first Keto Brick24:59 Coach Nat jumped Coach Bronson at dinner28:42 The aftermath of Vegas32:30 Trips we've taken in the last year38:05 Freedom in a relationship40:15 Coach Nat on getting into a relationship after dealing with an eating disorder46:40 What the last year meant to Coach Bronson51:35 How we're different54:18 Only you can determine your level of happiness59:41 We met at a good time in each of our lives1:02:00 How Coach Nat has changed Coach Bronson's life1:09:32 One reason Coach Nat is a great Coach1:12:05 Sign-up for the Low Carb Cruise1:16:58 Imposter syndrome1:22:18 Coach Bronson's Challenges are expanding1:24:10 Our Couple's Retreat is almost here!Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.UKF Labs Supplements that live up to the hype. - Energize.Build.RecoverDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
90:07 11/4/22
Health and Fitness is Counter-Culture: How to be a rebel.
Understanding that as you focus on your health and fitness you are living a lifestyle that goes against the majority. This episode will be your guide to being antithetical and beating the odds.“When the whole world is running towards a cliff, he who is running in the opposite direction appears to have lost his mind.” - C. S. Lewis“Normality is a paved road. It’s comfortable to walk on, but no flowers grow there.” - Vincent Van Gogh 2:55 Even coaches second-guess themselves5:25 Speak your truth7:16 Context is the basis of success10:35 We can't be special if we're all the same13:15 Censorship as a badge of honor14:40 Embrace your haters16:14 Where is the majority?20:09 What are you seeking to emulate?22:55 Embracing discomfort is abnormal27:09 Most people think they're healthy33:25 The institutional message37:15 Doctors are not nutrition experts43:55 Credentials vs Knowledge and experience49:05 Allopathic medicine52:25 Keto-Culture54:32 How is your daily life affected by society57:25 Making memories for your children1:02:05 How to step into being a heretic1:09:43 Establish expectations in relationships1:12:20 Relationships require communication and reciprocity1:16:05 pruning your relationships1:19:30 How you perceive yourself matters. Are you a monster or a super hero?Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.UKF Labs Supplements that live up to the hype. - Energize.Build.RecoverDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
83:31 10/28/22
How to rewire your brain for success
What is a Fixed Mindset and how do you know if your thoughts are what's holding you back?Your perception is your reality. Did you know you can change both? In this episode, we talk about the difference between being in a fixed mindset and a growth mindset, and how you can shift your thinking to ensure your success.2:22 This episode is not about health and fitness unless it is6:10 Progress isn't determined by circumstances7:44 Why mindset is important9:40 What is a Fixed Mindset?12:30 "I can't"14:43 Are you avoiding self-awareness?16:05 Everyone has limiting beliefs18:07 Coach Nat opens up a little bit23:55 Are you living in a fixed mindset?27:05 Jealousy and resentment of others30:15 Where is your focus?32:04 Restriction mentality is a fixed mindset33:56 What is a Growth Mindset?36:00 Fixed mindset in society39:05 Are you living with a growth mindset41:20 Challenges vs Obstacles43:50 That's just how it's done46:05 Be a dreamer49:40 Practice doing what growth minded people do54:20 Why self-talk matters56:35 Frequency bias is real1:00:01 Triggers are opportunities1:04:14 Growth mindset in relationships1:07:40 Conflict and stress is self-inflicted1:13:33 Your circle of influence matters more than you know1:17:23 What are you feeding your mind?Ultimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.UKF Labs Supplements that live up to the hype. - Energize.Build.RecoverDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
81:37 10/13/22
Don't Ask a Yoga Instructor How to Be a Body Builder. Sometimes the "right way" is wrong for you.
How do you know if you're following the right fitness program or which one to pick when you first get started?Nat and I talk about common mistakes people make when choosing their sources of info for fitness activities and how you can avoid them.1:35 Coach Nat's Keto Coffee Pumpkin Spice Latte7:40 How do you know what you should be doing?10:38 Exercise doesn't burn fat?!?!13:05 You have to keep doing what got you here, is it sustainable?14:45 Methods lead to failure, focus on results16:45 Calorie burn during workouts aren't what you think21:10 Quality of life balance with the effort to reach a goal24:10 How to determine your goal29:47 Strength is the foundation for all aspects of health32:22 Common fitness programs and activities35:21 What is the difference between exercise and training?37:55 How different programs work43:57 How the focus of a program is evident in language48:50 If you're trying to be specific look for a coach who is specific51:20 Consider the whole picture of health54:52 Stop listening to the noise. If it ain't broke don't fix it.59:32 The work isn't supposed to be exciting1:04:06 How to do the best program for you1:05:40 Don't compare yourself to past versions1:08:05 Scaling and modifications1:10:15 Earn your freedomUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.InBody At-Home Body composition devices that are accurate and affordable. $15 OffDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
75:06 10/2/22
Is Metabolic Flexibility something we should be chasing?
Metabolic flexibility is a confusing topic. Do we need carbs or not? How does carb cycling help make keto work better? If carbs aren't essential, how do they help long-term keto?4:05 What's the deal with Metabolic Flexibility?7:15 Do we need to eat plants to make keto sustainable?10:55 Can we become efficient at processing plants?13:30 What if I've cut out plants forever?17:48 Dealing with the mental conditioning around nutrition choices25:10 Plants aren't enjoyable by themselves27:25 Metabolic pathways31:45 What about cardio?33:05 Exercise benefits are the same as fasting35:25 Excess fuel is excess fuel36:56 True Metabolic Flexibility41:31 What is the real goal here?43:00 Allostatic load and sustainable progress46:05 It's not about Ketosis48:12 Ketosis vs Ketogenic53:20 Stop testing your exhaustUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Pork King Goods 10% Discount Our amazing ground pork substitute breadcrumbs will take your low-carb meal to the next level!Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
57:03 9/26/22
Why your hunger signals are broken and how to fix them
What is the difference between being full and being satiated? How come some people can't stop eating while others can never eat enough?In this episode, we dig into how our biology and psychology play a role in our hunger. How much control do we really have over our appetite and how much we eat?7:14 What's the difference between being full vs satiated14:31 How does the emotional response to eating affect satiety?16:39 What is satiety?19:44 Hunger and Satiety are sides of the same coin25:37 What things affect hunger and satiety?26:55 How to fix your hormone response to eating29:35 How digestion affects satiety32:20 Should you eat if you aren't hungry?36:15 Satiety is tied to nutrient intake38:16 Emotional hormone response to food45:15 Should we enjoy food?49:21 The psychology of hunger and satiety52:50 Don't be afraid to challenge your current routine55:53 Your attitude about your journey will tell people how to treat you58:29 How to deal with emotional eating1:06:55 Is it OK to be hungry sometimes?1:13:15 Avoid extremes and apply what will be effectiveUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Drink LMNT A TASTY ELECTROLYTE DRINK MIX. With everything you need and nothing, you don't...Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
79:07 9/25/22
Science Based isn't what you think it is and worrying about it is wasting your time
There are a lot of people out there claiming to be "Science-Based" professionals who are using an appeal to authority fallacy to make people think they have all the answers.You may have gotten into an argument with someone who would only believe your side if there's a paper to back it up. You may be the one who only does what science has "proven" to work.Let's clear up a few things and hopefully make life a little easier for everyone.1:32 Science based vs Results based4:30 Science is years behind effective methods6:40 The process of scientific studies is long and expensive8:40 Scientific publications have lost a ton of credibility11:22 Studies have a micro focus and doesn't apply to the macro application14:09 The definition of "Science-Based"16:16 The appeal to authority fallacy18:50 How to evaluate evidence in the scientific method21:53 Start trying things and be your own experiment26:55 Stop using science to justify your actions28:45 Do you have confirmation bias?31:50 Science says artificial sweeteners are not harmful35:40 Confront the challenge39:42 If it's not broken don't fix it42:35 What real accountability is about44:25 Couple's Retreat InfoInBody At-Home Body composition devices that are accurate and affordable. $15 OffUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
47:33 9/24/22
Protein Sparing Modified Fast (PSMF) versus 80/20 High Fat and the secret to success on Keto
PSMF and 80/20 are hot topics in the keto community right now. Everyone is doing one or the other. How come some people are saying PSMF is working and 80/20 isn't but other people are saying the opposite?How do you know which one is going to work for you?What exactly are they?How do you do either of them correctly?Listen in and we'll tell you all the secrets you need to know!1:03 How this podcast is different and why we started it6:41 What is context and why does it matter?10:40 How to ask better questions13:42 Should you do High Fat Keto or PSMF?17:08 What is PSMF and how to do it24:21 The impact of metabolic adaptation26:34 Our experience with high protein and low fat29:30 Who should use PSMF33:00 What is High Fat Keto and how to do it35:50 Context applied to information sources 40:40 How to use Ketosis properly42:20 Using Ketones to help adaptation46:55 Who should use High Fat Keto50:25 Tracking your BMR52:20 The difference between PSMF and High Fat Keto54:00 Stop using ratios and percentagesUltimate Ketogenic Fitness Improve your quality of life through fitness and nutrition. It's not just about fat loss.The Keto Bikini Pro I EMPOWER women over 30 to TRANSFORM their bodies and minds.Carnivore Snax 15% Discount If you struggle to find snacking options for meat made without added ingredients, look no further!Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showMore Places to Find Us!!!Coach BronsonCoach Bronson's YouTube ChannelPrivate Facebook GroupCoach NatalieCoach Natalie's YouTube ChannelPrivate Facebook Group
62:30 9/16/22