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 156: Expectation vs Reality

Have you ever set incredibly high expectations only to be disappointed by the outcome? Not only is this a well documented phenomenon, it’s actually setting you up for failure. In this episode Laurin and Sam cover how to adjust your expectations and pivot when your circumstances change.

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

Published on May 26, 2021

Episode 155: What affects diet accuracy?

We all know details matter, but how much? When it comes to your diet, actually a lot! In this episode Laurin and Sam go over what affects diet accuracy from inconsistent measuring, eating out, tracking app inaccuracies and more!

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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 24, 2021

Episode 154: What You’ll Need For Your First Competition

Gearing up for your first competition season? Knowing what to expect and having the details sorted is essential, so Laurin and Gillian give you a rundown of what you’ll need heading into your shows. They cover everything from choosing a show, designing your suit, show day essentials, considerations for hair/makeup/tan, and much more!

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!

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

Published on May 19, 2021

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!

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@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