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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

01:14:09

Episode 38: The One About Pregnancy & Fitness (Part 1)

The Fit Parent Podcast with Jeff Dalzell ·

2024/03/08

On today’s episode of The Fit Parent Podcast, we are talking all about fitness & nutrition during pregnancy. We go into depth on: How to prepare your body before, during and after pregnancy How to use the building blocks of fat loss during pregnancy How to shift your fitness and nutrition goals Why it’s so much harder to lose weight and focus on your fat loss after pregnancy How to shorten the time it takes to feel like yourself again after pregnancy Whether you just found out

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00:58:10

Episode 37: Living With Intention With Nichole Sweeney

The Fit Parent Podcast with Jeff Dalzell ·

2024/03/07

On today’s episode of The Fit Parent Podcast, I am joined by current client & mom of 2, Nichole Sweeney to talk about how she stopped living in the extremes of dieting and weight loss, and learned to start living with intention and balance. We go into depth on: How she learned to address her background track of negative thoughts without letting them derail her mindset How she built intentional routines by making the most of the small pockets of time throughout the day How she learned to

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01:00:24

Episode 36: The One About Limiting Beliefs

The Fit Parent Podcast with Jeff Dalzell ·

2024/02/29

On today’s episode of The Fit Parent Podcast, we talk about limiting beliefs and how to combat them.We go into depth on: What are limiting beliefs and how they impact us Why our mindset is just as important as tactics when it comes to achieving our fitness goals How our expectations keep us stuck How to silence limiting beliefs for good How to change our mindset to accomplish anything We have all experienced limiting beliefs in our lives. Whether it’s our own voice or that of

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01:10:21

Episode 35: The One About Setting Process Oriented Goals

The Fit Parent Podcast with Jeff Dalzell ·

2024/02/22

On today’s episode of The Fit Parent Podcast, we talk about setting process oriented goals.We go into depth on: Why the process is more important than the outcome when it comes to our goals How to make a shift from outcome oriented goals to process oriented goals How to reframe your expectations to achieve sustainable results How to build out a process that works for you What are SMART goals and how to use them to set yourself up for success When it comes to weight loss, fat loss

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01:08:54

Episode 34: The One About Tracking Progress

The Fit Parent Podcast with Jeff Dalzell ·

2024/02/15

On today’s episode of The Fit Parent Podcast, we talk about the importance of tracking progress and how to make adjustments. We go into depth on: Why the scale is actually the least helpful tool for tracking your fitness progress Why taking photos are an essential tool for tracking progress (even though it’s often the hardest to do) What measurements to take and how often to take them How to use your measurements to determine what you do next We look at ourselves every day in the

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01:23:15

Episode 33: Overcoming The Mental And Physical...

The Fit Parent Podcast with Jeff Dalzell ·

2024/02/08

On today’s episode of The Fit Parent Podcast, I am joined by fitness and nutrition coach & mom Ashely Rogers to talk about her mental and physical journey with body image & fitness throughout her childhood and adulthood. We go into depth on: How to overcome society’s standards of body image to set our own standards How to identify negative core beliefs & combat them to achieve sustainable change How to balance body positivity and fitness goals Why the number on the scale tells

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01:03:58

Episode 32: The One About Strategy (The 4 S's Of Fat...

The Fit Parent Podcast with Jeff Dalzell ·

2024/02/02

On today’s episode of The Fit Parent Podcast, we talk about the fourth and final “S” of fat loss, strategy. We go into depth on: Why planning & preparation are the key to success Why your plan needs account for inevitable hiccups How to lower the barrier for entry for your nutrition How to prepare for your workouts so that they actually happen How to play the game ahead of time so you know you’ll win When it comes to making a fitness and nutrition plan that you can actually

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01:10:51

Episode 31: Ditching The All Or Nothing Mentality...

The Fit Parent Podcast with Jeff Dalzell ·

2024/01/25

On today’s episode of The Fit Parent Podcast, I am joined by current client and mom of 3, Ashley Cusick, to talk about how she broke her cycle of yo-yo dieting and extreme fitness regimes. We go into depth on: How her all or nothing mindset kept her from being successful How she let failure derail her before she even began How she broke through these mental barriers How her “why” shifted to finally give her the push she needed to make this lifelong And more Most of us have experienced

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01:24:05

Episode 30: The One About Stress Management (The 4...

The Fit Parent Podcast with Jeff Dalzell ·

2024/01/18

On today’s episode of The Fit Parent Podcast, we talk about the third S of fat loss, stress management. We go into depth on: Why stress management is so important for fat loss What is happening inside of our bodies when we experience stress How to manage your current stress levels & increase your capacity for stress How feeling stressed can impact your weight loss & overall health How stress can actually be good for us Stress is unavoidable. Encountering stressors is out of

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01:23:50

Episode 29: The Mental Fitness Of Setting Goals You...

The Fit Parent Podcast with Jeff Dalzell ·

2024/01/12

On today’s episode of The Fit Parent Podcast, I am joined by fitness, nutrition and mindset coach, Emilia Daversa to talk about the 10 steps to setting goals you can actually stick with. We go into depth on: How to use the wheel of life to audit the different areas of your life How to set SMART goals Why it’s so important to have a clear “why” How to actually stick to your fitness plan How to determine where to begin And more It’s important to have a clear idea of where you are

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01:01:32

Episode 28: The One About Support (The 4 S's Of Fat...

The Fit Parent Podcast with Jeff Dalzell ·

2024/01/04

On today’s episode of the Fit Parent Podcast, we talk about the second S of fat loss, support. We go into depth on: How a solid support system can carry you across the finish line & beyond How to choose the right (and avoid the wrong) type of support The different components of a solid support network How to find an intentional community to surround yourself with Fat loss is simple but it’s not easy. There are, however, a few key strategies that can make fat loss much easier to

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01:12:06

Episode 27: The One with The 23 Lessons Of 2023

The Fit Parent Podcast with Jeff Dalzell ·

2023/12/28

On today’s episode of The Fit Parent Podcast, we break down the 23 lessons I learned in 2023. Some of these are fitness related, some are parenting related, and others are just life related (and they range from light-hearted to quite deep). As 2023 comes to an end, I am taking a look back at the highs, the lows and the in-betweens to gather and share with you the most meaningful lessons I’ve learned along the way. If you ever wanted a summary of all of my most important principles, this is about

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01:05:39

Episode 26: The One when We Find Our Why

The Fit Parent Podcast with Jeff Dalzell ·

2023/12/21

On today’s episode of The Fit Parent Podcast, we break down the key to sticking with your fitness plan: your reason why. This is a common theme, but most people do it wrong. So we go into depth on: How to determine your reason why and leverage it to get where you need to be: your point A & point B Why you haven’t been able to stick with anything you’ve tried in the past (it’s not because they haven’t worked) Why you won’t be able to get to your point B if you aren’t honest about your

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01:16:14

Episode 25: The One About Cardio (The Building Blocks...

The Fit Parent Podcast with Jeff Dalzell ·

2023/12/13

On today’s episode of The Fit Parent Podcast, we break down the seventh and final component of the hierarchy of fat loss: cardio. We go into depth on: Why is cardio is important for fat loss, but at the bottom of the hierarchy How cardio distinguishes itself from movement vs. strength training The different ways to train cardio based on heart rate zones and the benefits of each How to add cardio into your exercise routine How cardio benefits your health beyond fat loss And

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01:33:19

Episode 24: The One About Strength Training (The...

The Fit Parent Podcast with Jeff Dalzell ·

2023/12/08

On today’s episode of The Fit Parent Podcast, we break down the sixth component of the hierarchy of fat loss: strength training. We go into depth on: Why is strength training is essential for fat loss How strength training effects your metabolism The difference is between strength training and working out with weights How to build your strength training routine How strength training is the cheat code to burning more calories And more While fat loss is achievable with the first few

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01:17:04

Episode 23: The One About Walking (The Building...

The Fit Parent Podcast with Jeff Dalzell ·

2023/11/30

On today’s episode of The Fit Parent Podcast, we break down the fifth component of the hierarchy of fat loss: walking. We go into depth on: Why walking ranks above strength training and cardio How walking is the ultimate cheat code to fat loss What are good targets for walking (is 10,000 steps actually magical?) How to add more walking into your daily routine How walking snowballs your fat loss efforts And more You can’t out-train a bad diet, but you might be able to out-walk one

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01:14:42

Episode 22: The One About Sleep (The Building Blocks...

The Fit Parent Podcast with Jeff Dalzell ·

2023/11/27

On today’s episode of The Fit Parent Podcast, we break down the fourth component of the hierarchy of fat loss: getting enough sleep. We go into depth on: Why sleep is so important for fat loss How sleep impacts your body What factors impact our sleep the most How to measure good sleep How to set yourself up for a successful nights sleep And more There is nothing on this list of building blocks that’s going to have more of an immediate effect than getting more sleep. Good sleep

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01:18:09

Episode 21: The One About Fiber (The Building Blocks...

The Fit Parent Podcast with Jeff Dalzell ·

2023/11/16

On today’s episode of The Fit Parent Podcast, we break down the third component of the hierarchy of fat loss: eating enough fiber. We go into depth on: Why fiber is so high up on this list How fiber helps fat loss How to make small adjustments to add more fiber into your diet How fiber could have a high impact to your overall health (even more than protein) The link between fiber and gut health And more Fiber is arguably the least talked about element of health and fat loss (due to

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01:27:57

Episode 20: The One About Protein (The Building...

The Fit Parent Podcast with Jeff Dalzell ·

2023/11/09

On today’s episode of The Fit Parent Podcast, we break down the second component of the hierarchy of fat loss: getting sufficient protein. We go into depth on: Why protein is essential for fat loss How to add more protein into your diet How to calculate your optimal amount of protein How to choose the best protein sources The components of weight loss And more If you’re in a calorie deficit AND you’re eating protein, you’re burning fate. Period. Without it, you can lose weight,

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01:04:56

Episode 19: The One About Calories (The Building...

The Fit Parent Podcast with Jeff Dalzell ·

2023/11/02

On today's episode of The Fit Parent Podcast, we break down the first component of the hierarchy of fat loss: being in a calorie deficit. We go into depth on: The 7 components of fat loss in order of importance What it means to be in a calorie deficit Why your apple watch is lying to you How to reset your expectations How to calculate your calorie deficit and know it’s working I can guarantee that you will be surprised by the order of these, and that you’ll leave with a far better,

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