The Team LoCoFit Roundtable was created to share our best insights, coaching strategies and relevant science to educate our listeners. We cover the most relevant nutrition and training interventions, dive into the psychology and mindset necessary to create healthy habits and focus on the lifestyle changes that work best for our clients. Each coach brings their own knowledge and unique expertise to every episode to provide listeners with the different perspectives necessary to fully capture our message.

Episode 153: “Are You Going to Eat That???”

In this episode, Laurin and Gillian talk all about “food comments” and how they can be so impactful to those on the receiving end. They discuss some of the most common comments they have come across, the reasons why this can be an ongoing issue/where it may come from, and even go through some of your own submissions and personal experiences! Let us know how you like this one!

Apply for coaching at www.teamlocofit.com

Have a question or situation for us you’d like to hear addressed on the podcast? Send them anonymously through this link!

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on May 17, 2021

Episode 152: Protein Metabolism

In this episode, Laurin and Karina cover protein metabolism in depth. From understanding how much protein we need on a daily basis, to how training effects protein metabolism, to the biological values of individual protein sources, they discuss it all! They also detail a few specifics like meal timing and how much protein you can effectively utilize per meal. 

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Have a question or situation for us you’d like to hear addressed on the podcast? Send them anonymously through this link!

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@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on May 12, 2021

Episode 151: Bloodwork

You might have seen a recent push for getting bloodwork and understanding your hormones in the fitness and coaching space. And, for good reason! Having consistent bloodwork is incredibly important for your health, performance, recovery and body composition goals. In this episode, Laurin and Karina cover when and why they recommend bloodwork for clients, what are the key markers to test and limitations of online coaches reading bloodwork.

The blood panel they discussed 

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Have a question you’d like answered on the podcast? Submit them here! Your responses are completely anonymous, so add as much detail as you’d like. 

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@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on May 10, 2021

Episode 150: Redefining Priorities in Your Relationship 

In this episode Laurin and Rick, our team mental health counselor, answer a question that was sent in. Our listener is struggling with living in a different country, lacking social interaction and missing home while her husband wants to stay in the US for job security. While this might sound fairly specific, this problem encompasses a very common problem couples have: Redefining priorities in their relationship. They give suggestions and provide prompts, for further discussion, that is relevant to the listener who asked this question as well as general advice for other couples struggling with priorities within their relationship. 

Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com

Have a question for us? Submit it through this link. Your questions are completely anonymous! 

Apply for coaching at www.teamlocofit.com

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on May 5, 2021

Episode 149: Overcoming Your Insecurities

Insecurity is something that lives within all of us, to varying degrees, across various measures. In this episode, Laurin and Rick, our team mental health counselor, go over how insecurities start, why we feel them in the first place and why they’re so disruptive in our lives. They also cover practical skills to work through your insecurities. 

Contact Rick for mental health consulting: tampatherapygroupfl@gmail.com

Apply for coaching here!

Have a question or situation for us you’d like to hear addressed on the podcast? Send them anonymously through this link!

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on May 3, 2021

Episode 148: Grow Your Glutes with Bret Contreras 

In this episode, Laurin hosts a Q&A with Bret Contreras. Bret is affectionately known as the “glute guy” and was one of the first S&C experts and trainers to create a glute training niche. Laurin and Bret cover questions like how long will it take to grow your glutes, building a pancake into a round booty (yes, our most frequently asked question!), training programming and creating an hourglass shape. 

Follow Bret on Instagram @bretcontreras1 

Have a question for us? Submit it through this link. Your questions are completely anonymous! 

Apply for coaching at www.teamlocofit.com

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on April 28, 2021

Episode 147: Hip Thrust 101 with Bret Contreras

In this episode, Laurin interviews Bret Contreras about hip thrusts. Bret is affectionately known as the “glute guy” and was one of the first S&C experts and trainers to create a glute training niche. Laurin and Bret discuss one of the most popular glute building exercises, the hip thrust, in detail. From why you should hip thrust, common mistakes and misconceptions we see, variations and how to properly execute the movement. 

Follow Bret on Instagram @bretcontreras1 

Have a question for us? Submit it through this link. Your questions are completely anonymous! 

Apply for coaching at www.teamlocofit.com

Follow us:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on April 26, 2021

Episode 146: From Teacher to Fitness Professional

In today’s podcast, Laurin interviews Sam about her background, degrees and why she switched careers from a teacher to fitness professional. They touch how her Bachelors degree in Education allowed her to thrive as a fitness professional and coach, and helped her through her Masters in Nutrition and Exercise Science. Education, communication and understanding how clients process information is a crucial aspect for anyone interested in coaching, both online and in person. 

Have a question you’d like us to answer on the podcast? Drop it here! Your response is anonymous, so please feel free to share as much detail as possible to help us answer it on the show. 

Apply for coaching at www.teamlocofit.com

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on April 21, 2021

Episode 145: Organizing Your Life: Maximize productivity, streamline fitness goals, and keep a clean house 

In this episode, Laurin and Sam discuss the life of being a neurotic, Type A personality. Kidding (maybe) but they cover their best organizational strategies from daily and weekly planning, keeping up with housework and meal prep and productivity at work. They share their thoughts on AM/PM routines and what tools have helped them the most. 

Have a question you’d like us to answer on the podcast? Drop it here! Your response is anonymous, so please feel free to share as much detail as possible to help us answer it on the show. 

Apply for coaching at www.teamlocofit.com

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on April 19, 2021

Episode 144: How We Measure Progress in the Off Season

The off season has it’s own challenges and can oftentimes be tougher than the diet itself. In this episode, Laurin and Gillian discuss the off season and what we like to look at as a means of assessing the off season. We cover calorie/intake goals, training and performance, “life wins,” the importance of mindset/relationship with food, and more.

Apply for coaching at www.teamlocofit.com

Have a question for us? Submit it through this link. Your questions are completely anonymous! 

Follow us on Instagram:

@laurinconlin @ryanconleypsa @gilliansanfilippo @karinanoboa @sammyfitsleeves @teamlocofit

Published on April 14, 2021