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 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

Episode 143: Overrated/Underrated

In this episode, Laurin and Gillian play overrated/underrated! This is a little trend that’s been going around on instagram/YouTube that we wanted to jump in on. Of course, we put a little twist on this and made it a coaching/health/fitness version (with some fun non-fitness stuff thrown in there!). We had a lot of topics, so let us know how you like this episode so we can do a Part 2!

Apply for coaching at www.teamlocofit.com

Have specific questions for us you’d like answered on the podcast? Submit them here:

Follow us on Instagram:

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

Published on April 12, 2021

Episode 142: When to Call Off a Diet

In this episode, Laurin and Karina talk about when to call off a diet. There’s a lot of emphasis on what to do during a diet, but how do you know when to stop? They discuss the normal side effects of dieting as well as specific contexts and red flags on when to stop a deficit. 

Submit a question or topic for our anonymous question segment. Your response is confidential, so please include as much information as possible so we can thoroughly answer it on the podcast!

Apply for coaching at www.teamlocofit.com

Follow us on Instagram:

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

Published on April 7, 2021

Episode 141: Fat Metabolism

In this episode, Laurin and Karina dive deep into the science of fat metabolism. They cover topics like lipolysis vs fat oxidation, fat and carb metabolism during rest and exercise and how resistance training influences fat metabolism. They add practical coaching applications here, too, so that everyone can understand not only the mechanism but how to apply it to their own life!

Submit a question or topic for our anonymous question segment. Your response is confidential, so please include as much information as possible so we can thoroughly answer it on the podcast!

Follow us on Instagram:

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

Published on April 5, 2021

Episode 140: Am I Being Selfish? | Anonymous question series

In today’s episode Laurin and Rick cover a listener question from the view of a therapist. This question dealt with a complicated situation of divorce, raising children and what to do next as a couple. They touch on selfishness, asking the right questions and how to grow as a couple in response to this specific situation. 

To submit your own anonymous question for our team to answer on the podcast, follow this link. Please make these as detailed as possible! 

To contact Rick for mental health consulting, please email tampatherapygroupfl@gmail.com

Apply for coaching at www.teamlocofit.com

Follow us on Instagram:

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

Published on March 31, 2021

Episode 139: Adapting to Change and Life Transitions 

There’s no avoiding change in life. We are all subject to minor and major life transitions, often when we’re least expecting them. This last year alone has created a lot of life transitions between relationships, careers, family struggles, changes for children and school, and many more. In this podcast Laurin and Rick cover how to handle life transitions more effectively and build up your resiliency to adapt to change. 

To contact Rick for mental health consulting, please email tampatherapygroupfl@gmail.com

Books mentioned in the podcast:

Man’s Search for Meaning

The Upside of Stress

Have specific questions for us you’d like answered on the podcast? Submit them here

Follow us on Instagram:

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

Published on March 29, 2021

Episode 138: Hypertrophy Basics with Dr. Buckner

In this episode, Laurin is joined again with Dr. Sam Buckner, head of the USF Muscle Lab, to cover the basics of hypertrophy. They discuss the current literature on hypertrophy, what works, what doesn’t and practical applications for a variety of athletes and clients. 

Have a question for us? Send us a topic you’d like us to cover on the podcast. The more specific, the better! Your questions are completely anonymous. 

You can read Dr. Buckner’s published papers here

https://scholar.google.com/citations?user=zzqR0jgAAAAJ&hl=en&oi=ao

To apply for coaching visit www.teamlocofit.com

Follow us:

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

Published on March 24, 2021

Episode 137: Strength Without Hypertrophy with Dr. Buckner 

In this episode, Laurin is joined with Dr. Sam Buckner, head of the USF Muscle Lab, to discuss gaining strength without hypertrophy. They cover the rationale behind this somewhat controversial (in the exercise science community) topic, the research support for his position and the caveats within his stance. 

To apply for coaching visit www.teamlocofit.com

Have a question for us? Send us a topic you’d like us to cover on the podcast. The more specific, the better! Your questions are completely anonymous. 

You can read Dr. Buckner’s published papers here.

https://scholar.google.com/citations?user=zzqR0jgAAAAJ&hl=en&oi=ao

Follow us:

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

Published on March 22, 2021

Episode 136: Seasons Of Life

In this episode, Laurin and Sam discuss the idea of changing your goals and perception through different seasons of your life. They run through three common scenarios they see with clients: Focus has shifted to school or work, focus has shifted to a competition, focus has shifted to surviving a very stressful period of life. They work through each scenario to give listeners actionable adjustments they can focus on through dynamic times. 

Submit your questions and situations for us to answer on the podcast through this link. Your responses are completely confidential!

To apply for coaching visit www.teamlocofit.com

Follow us:

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

Published on March 17, 2021