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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

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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01:10:05

Episode 78: The One about Setting Goals that Stick

The Fit Parent Podcast with Jeff Dalzell ·

2025/01/03

On today’s episode, I walk through why New Year’s resolutions are a good thing and how to make them so that they stick and you get the results you want.We go into depth on: The benefits of New Year’s resolutions How to set process-oriented goals How to set cumulative & realistic goals that allow for life Why setting positive goals works better than negative goals Why taking time to reflect is essential for sticking with plans long-term And more Every year, the fitness industry

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00:58:10

Episode 77: The One with the Roadmap to Lean

The Fit Parent Podcast with Jeff Dalzell ·

2024/12/30

On today’s episode, I walk through the exact step-by-step plan to get lean that I use with my clients. We go into depth on: The steps we need to take to get lean & the order to do them in How to have realistic plan How to have reasonable expectations Why going slower is the key to sustaining results Why simple is better And more Just in time for the new year, I wanted to put out the simplest roadmap ever for how to get lean including the steps that I take with my clients, the

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00:50:42

Episode 76: Fit for Task with Allan Misner

The Fit Parent Podcast with Jeff Dalzell ·

2024/12/20

On today’s episode, I am joined by fellow father and coach, Allan Misner, to talk about fitness over 40. We go into depth on: The challenges and joys of staying fit as we age How fitness changes after 40 How neglecting our health now leads to difficult consequences later in life Why fitness is not just about aesthetics; it’s about capability Why being active allows us to participate in our children’s lives And more A lot of the fitness information in the world is centered on how

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00:53:33

Episode 75: Faith and Fitness with Christa Baker

The Fit Parent Podcast with Jeff Dalzell ·

2024/12/05

On today’s episode, I am joined by fellow believer, parent, and coach, Christa Baker, for a conversation about the intersection of the Christian faith and fitness. We go into depth on: The importance of honoring God with our bodies How shame & guilt can lead to stigmas and inaction How the church can provide the necessary community for achieving our goals Why faith requires action to see results Why stewarding our health is an act of worship And more Often in the Christian

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00:56:02

Episode 74: The One About Getting What We Want

The Fit Parent Podcast with Jeff Dalzell ·

2024/11/30

On today’s episode, we discuss a key misunderstanding that many people have when it comes to their nutrition, fitness, and weight loss. It’s based on a conversation that I am constantly having with my 4.5-year-old son: just because you want it, doesn’t mean you get it.We go into depth on: The balance between indulgence and discipline Why setting boundaries is essential for maintaining peace Why understanding consequences is crucial for evaluating decisions How indulging in temporary

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01:01:03

Episode 73: The One About Making Weight Loss Easy

The Fit Parent Podcast with Jeff Dalzell ·

2024/11/22

On today’s episode, we dive into my main strategy to make weight loss easier without tracking calories. I built my Energy Density Hierarchy off of Dave Ramsay’s Debt Snowball strategy for helping millions of people get out of debt.We go into depth on: The parallels between debt & weight loss Why both debt & weight loss are more about psychology than math Why doing the “right” thing isn’t always the best strategy How to start changing your nutrition without counting calories

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00:58:12

Episode 72: The One About Progress Over Perfection

The Fit Parent Podcast with Jeff Dalzell ·

2024/11/19

On today’s episode, we are shifting our perspective about our progress. We discuss the need for self-compassion and the understanding that everyone has bad moments, but these do not define your overall journey. We go into depth on: The importance of recognizing and celebrating small wins How the comparison game can negatively impact self-esteem and confidence How continuous effort leads to gradual improvement Why negativity is often a default response in conversations & how to combat

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00:58:03

Episode 71: The One Where Cardio is For the Kids

The Fit Parent Podcast with Jeff Dalzell ·

2024/11/08

In this episode, Jeff and Amy discuss the importance of fitness, particularly for parents, and how it translates into daily life. Jeff shares his personal experience of going for a run for the first time in years, reflecting on the challenges of balancing work, family, and personal health. We go into depth on: How fitness translates to day-to-day life. Why the mental health benefits of exercise cannot be overstated. How exercise is like a miracle drug. Why cardio training is essential for

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01:02:55

Episode 70: The Business of Nutrition & Parenting...

The Fit Parent Podcast with Jeff Dalzell ·

2024/10/17

On today’s episode, I am joined by fellow dad, nutrition coach & educator, Dr. Marc Morris, to discuss the intersections of parenting, nutrition, and business.We go into depth on: How setting realistic expectations is crucial for parenting, nutrition, & business Why small wins are essential for building confidence in both adults and children How the stories we tell ourselves shape our perceptions and realities Why we need to balance structure with flexibility to achieve goals

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01:00:40

Episode 69: The One about Choosing Your Cost

The Fit Parent Podcast with Jeff Dalzell ·

2024/10/11

On today’s episode, we are talking about how our actions & our decisions have consequences - both good & bad.We go into depth on: The value of having in person relationships How to identify your personal values How our choices impact more than just us Why you can’t expect to get the “good” without having to deal with the “hard” Why there is always a cost to pursuing success This weekend I was away from my family at a fitness conference. While this was hugely impactful and

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00:30:54

Episode 68: The One from The Mess

The Fit Parent Podcast with Jeff Dalzell ·

2024/10/02

On today’s episode, I share a bit about my personal struggles and "lift the veil" on the lives of fitness professionals.Often, we can look at people who are "ahead" of us and imagine that they have it all together. Today, I want to show how even the best are still messy and figuring it out. This is the most vulnerable I've been on the podcast to date. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

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01:07:36

Episode 67: The One About Seasons Of Change

The Fit Parent Podcast with Jeff Dalzell ·

2024/09/18

On today’s episode, we are talking about how to embrace opportunity and harness positive momentum during a season of change.We go into depth on: The importance of embracing the natural shifts in life to recalibrate and set yourself up for success in the long run. How to prioritize and make space for the things that really matter. How to set realistic expectations and reset your goals. Why you have to be proactive with making a new plan vs. waiting to see what happens. Why you have to

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00:59:12

Episode 66: The One About The 2 Week Mini Cut

The Fit Parent Podcast with Jeff Dalzell ·

2024/09/13

On today’s episode, we are talking about the results of doing a 2-week mini cut and how to navigate the challenges of adherence when life throws wrenches in your plans.We go into depth on: The importance of replacing the thing you want to stop doing with another positive thing How to adapt to life’s changes and challenges How to embrace “imperfect” efforts Why your fitness and nutrition doesn’t have to be perfect to be worth it Why you need to leave room for real life when you make a

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01:05:04

Episode 65: Turning Up The Heat with Sam Forget

The Fit Parent Podcast with Jeff Dalzell ·

2024/08/30

On today’s episode, I am joined by friend and weight loss & nutrition coach Sam Forget to talk about how to see real results with your fitness and nutrition plan.We go into depth on: The importance of consistency and patience The importance of remembering that you aren’t meant to be great at something when you first start it How to build your toolbox of strategies and tactics to keep yourself on track How a weight loss plan and a fat loss plan will result in different outcomes

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