Introducing the "How Did We Get Here? Health Podcast. A casual listening experience hosted by Nicole Doria and Derek Saunders.
We cover a wide range of topics surrounding health, exercise, and well-being with a combined experience of 17 years and 2000+ clients in the nutrition and fitness industry.
Derek and Nicole share their personal stories and experience coming from lifelong obesity to entering the fitness industry and helping others find their path to longevity.
Tag along with us!
Resolutions, Cost VS Benefits, Realistic Health Goal Setting
In this conversation, Derek and Nicole discuss their personal journeys with health and fitness, particularly in relation to New Year's resolutions. They share their experiences of setting realistic goals, the importance of consistency, and the need for self-compassion. The discussion also touches on managing commitments and stress, and the concept of 'No More Zero Days' to encourage small wins in daily life. They discuss the importance of gratitude in daily life, setting intentions for the new year, and the balance between family time and personal goals. The conversation also delves into the comparison trap many face in their health and fitness journeys, emphasizing the need for a cost-benefit analysis in goal setting and the understanding that personal journeys are unique. In this conversation, Derek and Nicole explore the themes of progress over perfection, the importance of family fitness, fostering a positive body image in children, and normalizing healthy conversations around food. They emphasize the significance of consistency in achieving goals, the balance between personal fitness and family life, and the impact of parental attitudes on children's perceptions of health and nutrition.
Chapters
00:00 Introduction and Personal Updates
02:59 New Year's Resolutions: A Personal Journey
06:09 Setting Realistic Goals for Success
08:54 The Importance of Consistency and Compassion
11:50 Managing Commitments and Saying No
14:54 Stress Management and Self-Care
17:57 No More Zero Days: Finding Small Wins
20:48 Tracking Progress and Adjusting Goals
23:57 The Role of Realistic Expectations in Health Goals
29:07 The Pressure of 'Should' and Reframing Choices
32:38 Finding Gratitude in Daily Life
34:33 Setting Intentions for the New Year
37:13 Balancing Family Time and Personal Goals
40:22 Overcoming the Comparison Trap
42:45 The Cost-Benefit Analysis of Health Goals
49:43 Understanding the Trade-offs in Goal Setting
01:02:56 Embracing Progress Over Perfection
01:05:05 Finding Balance in Family Fitness
01:11:25 Positive Body Image and Parenting
01:18:23 Normalizing Healthy Conversations Around Food
29 Sept 2024
The Power of Small Changes, Black and White Thinking, and the Ex-boyfriend Diet
In this episode, Nicole and I discuss the power of small changes adding up over time, learning from past diets, how to balance flexibility in our approach to health and fitness, and how black and white thinking can set us up for struggles in achieving our goals.
ADHD Intro - 0:00-2:27
The power of small changes - 2:27-12:40
Navigating changes in activity levels - 12:40-20:17
Learning from past diets - 20:17-30:05
The importance of flexibility - 30:05-39:00
Black and white thinking - 39:00- 49:00
ADHD outro - 49:00-51:34
22 Sept 2024
Definining Success, Fun and Play in Fitness, Understanding your Why
In this episode, Max Larocque from @maxlarocquefit joins us to chat!
We cover Max's introduction to fitness, and a whole host of other fun stuff. Max has been in the fitness industry for 20 years and brings a wealth of experience to the show and a down-to-earth approach to achieving your health and fitness goals.
Introduction and Max's Jump Into Health and Fitness: 0:00-5:15
Behavioural Coaching and Perfectionism: 5:15-14:50
Defining Success and Personal Goals: 14:50-20:45
The Role of Play and Fun in Fitness: 20:45-31:45
Sustainability: 31:45-41:45
Managing Expectations: 41:45 - 47:00
Important of Defining your Why: 47:00-56:35
Navigating Post Goal-Blues + Values: 56:35-1:10:00
Links:
Insta:
Max
Derek (https://www.instagram.com/coachdereks/)
Nicole (https://www.instagram.com/nicole.m.doria)
Web:
Derek (https://www.coachderek.ca/)
Max (https://www.maxlarocquefitness.com/)
Nicole (https://alwaysonmymind.blog/)
15 Sept 2024
Were BACK! Weight Regain, Compassion vs Discipline, Individualizing your Approach
We're BACK!
It's been almost exactly a year since we last uploaded. Life happened for both Nicole and I and things have finally settled down.
We both recognize that it's a bit ironic that at fitness professionals we work with our clients to find strategies to maintain progress and goals when life gets hectic, and that the podcast got put to the side.
In any case!
The podcast is LIVE and we're working to upload more regularly.
In this episode:
Welcome back and personal updates: 0:00-2:51
Struggles With Weight Management: 2:51 - 5:54
Navigating Life Changes and Dieting: 5:54 - 9:04
Weight Regan and Guilt: 9:04 - 12:18
Finding Values and Goals: 12:18 - 15:21
Parenting and Nutriton: 15:21 - 22:20
Individual Difference in Weight Management: 22:20 - 25:52
Normalcy around Weight Regain: 25:52 - 29:45
Inclusivity in Dieting: 29:45 - 32:31
Balancing Discipline and Compassion: 32:31 - 39:55
Finding Flexibility in Fitness Goals: 39:55 - 43:10
Challenge of Consistency: 43:10 - 46:10
Creating your Own Path: 46:10 - 56:04
Wrapping Things Up: 56:04 - 1:01:39
1 Aug 2023
Bare Ass Minimums, life lasagna, and finding alignment
In this episode Nicole and Derek discuss setting yourself up for success by implementing "BAMS" or Bare-Ass-Minimums for when life is stacking up and giving you "Life Lasagna" on your plate. Additionally we discuss how obesity and our habits are a deep-rooted part of our identity and that we have to create our own internal alignment in order to find longevity.
23 Jul 2023
Reframing your thoughts, being vulnerable, and finding your people
In this episode, Nicole and I talk about the importance of framing our thoughts and the impacts on our mindset and success, non-judgmental coaching and just how important it is to be vulnerable, as well as finding your people and surrounding yourself with people who lift you up.
Have a listen and let us know your thoughts!
8 Jul 2023
Kids in the Kitchen, Generational Habits, and American Nut Butter
In this episode, Nicole and I talk about how we get our kids involved in the kitchen and show them how to appropriately manage food and setting good examples. We cover generational habits like the "finish everything on your plate" mindset, and we talk in depth about the different kinds of nut butters available in America, plus more!
24 Jun 2023
Pumpkin spiced apple pie, constant forward motion, and baseline habits
In this introductory episode, Nicole and Derek talk about their individual experiences surrounding lifelong obesity, what drove them to get started, how to navigate baseline habits, and how to create constant forward motion.
(With a brief discussion on how good pumpkin spiced apple pie would be)
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Spotify
5.0 / 5
2 ratings
Podcast Authority Score: 32 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
52
Social presence
0
YouTube
0
Engagement
32
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