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PODCAST

The Fit Parent Podcast with Jeff Dalzell

A dad with young kids talks about how to make lasting changes to your health, nutrition and fitness while also dealing with the chaos of parenthood. The host, Jeff Dalzell is an online & in-person fitness, nutrition, and weight loss coach based in the seacoast area of New Hampshire where he lives with his wife, Megan, older son, Levi, and twin son and daughter, Parker and Charlotte. Jeff is frequently joined by his client & co-host, Amy Steinberg, a mom & real-estate agent who loves

health & fitness fitness

All Episodes

00:52:40

Episode 98: Being a Fit Grandparent with Bernie...

The Fit Parent Podcast with Jeff Dalzell ·

2025/05/29

On today’s episode, I’m joined by Bernie Rhinerson who started his fitness journey in his 60s and has pushed to inspire other grandparents to prioritize their physical health.We go into depth on: The importance of active participation as a grandparentHow grandparents hold a different role than parents (and how to prepare for it)How parenting evolves as you become a grandparent, but never stopsWhy mobility and strength are necessary for grandparentsWhy it’s even more important to prioritize your

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00:53:51

Episode 97: The One about Expectations

The Fit Parent Podcast with Jeff Dalzell ·

2025/05/23

On today’s episode, I share about my experience of solo parenting all three of my kids for the week and how the lessons I learned apply to our fitness journey. We go into depth on: The importance of having reasonable expectations for our circumstancesHow expectations drive perception and perception drives realityHow to set ourselves up for success Why building momentum through small wins impacts larger victoriesWhy our mindset is often the limiting factor in our success.I had some success and some

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00:57:27

Episode 96: The Truth Love with Julie Voris

The Fit Parent Podcast with Jeff Dalzell ·

2025/05/15

On today’s episode, I’m joined by mindset coach, entrepreneur and motivational speaker for women, Julie Voris, to discuss the hard truths that women need to hear that stand in their way of success.We go into depth on: The importance of showing up for yourself as a person firstHow to start living your life with intention and purposeHow the beginning of our day sets the tone for our lifeWhy decision fatigue plagues women and keeps them stuckWhy fear of success is more paralyzing than fear of

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00:58:13

Episode 95: The One about Going Viral

The Fit Parent Podcast with Jeff Dalzell ·

2025/05/09

On today’s episode, we discuss my experience of going viral on Instagram and how the lessons can be applied to our fitness journey.We go into depth on: The importance of recognizing the difference between instant gratification and long-term successHow consistency action can lead to perceived “overnight success”How being successful will lead to others trying to dim your accomplishments out of their own insecurities; success creates enemiesWhy perfection isn’t necessary and imperfection action isWhy

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00:55:56

Episode 94: The One about Hurdles & Barriers

The Fit Parent Podcast with Jeff Dalzell ·

2025/05/02

On today’s episode, we discuss how we can “raise the floor” on our fitness journey. Oftentimes, we focus on how to improve our “best” days, but there’s usually more to gain by improving our “worst” days.We go into depth on: The importance of distinguishing between hurdles and barriers to our successHow small changes can lead to significant improvementsHow creating systems can help us overcome predictable obstacles to our successWhy process-oriented wins can be more satisfying than outcome-oriented

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00:48:08

Episode 93: The Bomb Life with Melissa Vogel

The Fit Parent Podcast with Jeff Dalzell ·

2025/04/25

On today’s episode, I’m joined by coach & mom, Melissa Vogel, to discuss what she calls “The Bomb Life.”We go into depth on: The importance of understanding the cost of inactionHow shifting your identity sets you up for successHow to embrace the journey rather than just the outcomeWhy self-love and self-belief are crucial for successWhy taking care of yourself as a parent is essentialThrough her own transformation story and postpartum journey, Melissa learned how mental and emotional health

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00:59:55

Episode 92: The One About Weight Loss Meds (part 2)

The Fit Parent Podcast with Jeff Dalzell ·

2025/04/17

On today’s episode, we dive further into the nuanced conversation surrounding weight loss medications.We go into depth on:The importance of weighing the risks and potential benefits with medicationsHow to know if weight loss medications are right for youHow the conversation about weight loss meds has tainted our understanding of them and weight loss in generalWhy taking weight loss meds isn’t the “easy way out,” but instead changes the hardWhy understanding the full scope of what these meds do can

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00:58:31

Episode 91: The One About Failure

The Fit Parent Podcast with Jeff Dalzell ·

2025/04/10

On today’s episode, we discuss the importance of failure on the journey to success. Often when we start something, we expect to be good immediately. Today, we dispel that myth and reframe it.We go into depth on:The importance of having reasonable expectations from the beginningHow to persevere through the inevitable challenges of something newHow to comparing yourself to someone years ahead of you leads to disappointmentWhy you need to be terrible at something before you can be good at itWhy

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00:59:59

Episode 90: The One About Amy

The Fit Parent Podcast with Jeff Dalzell ·

2025/04/03

On today’s episode, I run a coaching call with my co-host, Amy, where we discuss her current fitness situation, her struggles, and map out a plan for her.We go into depth on:The importance of sleep to successHow to improve sleep quality and quantityHow to improve meal quality without skipping your favorite foodsWhy you need to get specific with the source of the problemWhy identifying leading behaviors can have lasting impactAmy has struggled with sleep and her nutrition for most of her life and

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00:57:23

Episode 89: The One about the Fit Life (part 2)

The Fit Parent Podcast with Jeff Dalzell ·

2025/03/27

On today’s episode, we expand on the concept of the fit life from episode 41 based on my weekend in Mexico.We go into depth on:What is a fit lifeHow to work backward from your dream life to set your goalsHow to decide what tradeoffs to make to build out your fit lifeHow to measure the right data for your goalsHow our goals shift with each season of our life and what to do when they doWe get to decide what our personal fit life looks like and what we’re willing to do to get it. There’s a cost for

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00:49:14

Episode 88: The One with the Be-Do-Have Cycle

The Fit Parent Podcast with Jeff Dalzell ·

2025/03/20

On today’s episode, we discuss a concept called the be-do-have cycle for consistent action and results.We go into depth on: The importance of leading with actionHow to shifting your identity can impact your behaviorsHow the be-do-have cycle can reframe our understanding of changing our behaviorWhy we need to take action even when it feels contrary to our current identityWhy complaining without change is foolishnessWe often think about changing our identity as leading to behavior change. And, in some

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01:11:33

Episode 87: The Pain-Free Life with Shane Warne (part 2)

The Fit Parent Podcast with Jeff Dalzell ·

2025/03/13

On today’s episode, I’m joined by pain-reduction specialist, Shane Warne, and my wife, Megan, to go over a real-time mobility evaluation to identify the source of her hip and back pain.This is a pretty cool and unique episode where Shane actually goes through a large portion of his evaluations process for Megan. You get to experience, in real-time, his observations, suggestions, and game planning process.Megan suffered a torn labrum in her hip that has led to hip, low back, and knee pain. Shane

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00:52:41

Episode 86: The Pain-Free Life with Shane Warne (part 1)

The Fit Parent Podcast with Jeff Dalzell ·

2025/03/06

On today’s episode, I’m joined by pain-reduction specialist, Shane Warne, to discuss the fundamentals of actually living free from chronic pain.We go into depth on: The importance of identifying the root cause of our painHow traditional rehabilitation focuses on a return to the state that caused injuryHow pain and tightness can show up as a symptom rather than a causeWhy common rehab exercises might not actually solve the problemWhy joint mobility and control is where true healing occursChronic pain

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00:54:47

Episode 85: The One with Leading and Lagging Behaviors

The Fit Parent Podcast with Jeff Dalzell ·

2025/02/27

On today’s episode, we explore a new theory I’ve been working on for what actually drives lasting behavior change and how to make it easier.We go into depth on: The importance of identifying your leading behaviorsHow to hack your own psychology to identify the source of positive and negative behaviorsHow to work backward from the desired outcome to identify the leading actionWhy focusing on the lagging behaviors keeps us frustratedWhy behavior and psychology are translatable for any setting

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01:07:01

Episode 84: The One where we Debunk Fitness,...

The Fit Parent Podcast with Jeff Dalzell ·

2025/02/20

On today’s episode, we address and debunk some popular fitness & nutrition myths that are making their rounds in the world today.We tackle: Meal timing, eating late at night, and intermittent fasting (as well as other fasts) Why you might not be losing weight on a 1200 calorie diet (is it starvation mode?) Fasted cardio, HIIT training, and specific treadmill workouts for fat loss Does lifting heavy make you bulky? What are the best exercises for toned muscle? What role do insulin, cortisol,

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00:53:32

Episode 83: The One with the Lessons from Norovirus

The Fit Parent Podcast with Jeff Dalzell ·

2025/02/14

On today’s episode, we some of the lessons that I learned and wanted to share from my (and my family’s) experience with the norovirus.We go into depth on: The difference between weight loss and fat loss How to change your expectations based on your circumstances How to be proactive to avoid predictable setbacks Why setting yourself up for success helps keep you on track when life gets hard Why actions determine identityA week after dealing with norovirus that ran through my family, I share some

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00:46:27

Episode 82: The One with the Comeback

The Fit Parent Podcast with Jeff Dalzell ·

2025/02/07

On today’s episode, we discuss getting back on track after falling off our fitness and nutrition plan. We go into depth on: The importance of anticipating hiccups & setbacks on our journey How to get back on track after setbacks How to rewire our brain on what we need to do to see success Why the comeback is more important than the setback Why chasing perfection keeps us stuck The irony is that this episode was recorded mere minutes before I fell prey to norovirus (which ran

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00:59:05

Episode 81: The One about Redefining Success

The Fit Parent Podcast with Jeff Dalzell ·

2025/01/24

On today’s episode, we are talking about what success actually looks like. We usually fail on our fitness journey because we have either unrealistic expectations or an unreasonable plan. Success comes when we shift those things.We go into depth on: The importance of having realistic expectations & a reasonable plan How to define success based on your goals and circumstances How to measure progress appropriately based on that definition Why we ought to track effort-based targets

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01:27:27

Episode 80: The One about Fitness & Finances

The Fit Parent Podcast with Jeff Dalzell ·

2025/01/17

On today’s episode, I share the many parallels between our fitness journeys and our financial ones.We go into depth on: The importance of assessing our current status in order to make changes How to have realistic expectations How to design your rich & fit life Why more isn’t always better Why simple, boring strategies work way better than shortcuts And more Fitness and finances are two topics than many people get uncomfortable discussing because we have deep-seeded personal

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00:59:48

Episode 79: The One about Weight Loss Drugs (Ozempic...

The Fit Parent Podcast with Jeff Dalzell ·

2025/01/10

On today’s episode, I give my thoughts on the increased popularity and conversation surrounding weight loss medications including Ozempic and other semaglutides/GLP-1s. We go into depth on: Why using medication shouldn’t be consider cheating The benefits and potential drawbacks of taking medication Who medication is a good fit for How to use medications successfully Why it’s essential to have the support of a team of professionals when using medications The key distinction between

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