20. When to Push Forward & When to Pull Back

On this week's episode of the pod, Coach Dylan and Coach Sam take another shot at dismantling one of diet culture's most famous narratives. After another edition of  ✨ roses & thorns ✨  the coaches break down the potential problems with "clean eating" and how this mindset could contribute to a disordered relationship with food.  Things we touched on: Dylan's tender MH growing pains, boundary crossings, and ceaseless rosy-thorns. Plus, an update on his latest passion project: the Five Elements Collective Exercise Trough Sam's namaste-empathy pain moment / feeling disempowered by our social systems, and learning to hold space for both, and: seeing through the eyes of the child Self & seeking radical joy bonus: who is your sense of disempowerment serving? the origins of clean-eating: from health fears to orthorexia and fat-phobia Dylan's experience // how clean eating turned disordered Sam's experience // orthorexia, food-phobia, ARFID & owning her insufferable self-righteousness / nutrition piety  gluten-free, grass-fed, organic, non-gmo, soy-free, everything the infamous Wheat Belly scandal of 2013 how and why clean eating contributes to the binge/restrict cycle of compensation in defence of the white potato why the Wellness Industrial Complex is catered to middle-class white folks the unaffordable reality of the clean eating movement & your favourite word, "privilege" the great clean vs. dirty snickers debate understanding glycemic index the power of language: using a reference scale of more or less nutritious  how to take the snickers off the pedestal the power of choosing the dial vs. switch approach tips to begin the process of destigmatizing food And for the love of all things good and holy – don't be so damn hard on yourself.  As always, thank you for tuning in - we love and appreciate you! And if you feel the same way, please share this episode with a friend you think would benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're looking for evidence based fitness content from the Weekly Recap, or some empathy based mindset help from the Friday Feels, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

Because what could be more relevant with all that New Years energy in the air? On this week's episode of the pod, Coach Dylan and Coach Sam jump into a big breakdown on all things habits: how we make them and how we break them, ideally without kicking and screaming.  After an (always heavy) edition of  ✨ roses & thorns ✨  the coaches take turns sharing their personal habit woes before coming in hot with some research driven guidance. ***this was recorded before the new year so.... thanks for time travelling with us?!*** Things we touched on: Dylan's limiting beliefs and finding the courage to tackle the hungry ghost within Sam's chronic eczema-covered winter-woes, tackling self-love and learning how to be her own best friend our biggest vice grip habits & how we overcame them why replacing an old habit with a new one might be a better strategy than going cold turkey the problem with white knuckling it & why it doesn't tend to pan out the way we think it will why relying on cognitive restraint is, more often than not, setting yourself up for failure factoring in total cognitive load (life stress!)  neuropsych moment: explaining the role of executive function how mental health and neurodivergence play a role in habit formation/cessation why habits are harder for some than others - and can be easier/harder depending on life context what successful habit formation looks like the role of self-soothing and emotional dysregulation when it's time to refer out / seek a mental health professional  strategies and tips you can apply to your own goals  And for the love of all things good and holy – don't be so damn hard on yourself.  As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're looking for evidence based fitness content from the Weekly Recap, or some empathy based mindset help from the Friday Feels, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

Coach Dylan and Coach Sam are finally back after a wild holiday season to talk all things New Years, goals, and self reflection... along with a *surprise* new segment! After all, we got your feedback loud and clear - you just like hearing us chat like a couple of yentas.  Once they get through the holiday edition of  ✨ all the roses & all the thorns ✨  the coaches jump straight into the big reflection deep dive. We chatted on: why we don't love the "new year, new me" vibe how basing your markers of success on external value / achievement / productivity / capitalism? ruins us all the immeasurable value of personal growth why "grinding" and hustle culture can be so harmful the importance of relationships, family & community why figuring out our relationships to our goals/values/wants/desires is integral for growth when your partner serves as a mirror Sam, butterflies, and the beauty of metamorphosis why your relationship with your Self is integral to your fulfillment Dylan's ignorance is not his bliss We hope this year, we can all "look through the lens of 'how did you grow'' not 'what did you make'" As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're looking for evidence based fitness content from the Weekly Recap, or some empathy based mindset help from the Friday Feels, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

The kids are back with their second contentious episode of the podcast! This week, Coach Dylan and Coach Sam dig into part two of the diet culture deep dive. Once they get through another edition of  ✨ all the roses & all the thorns ✨  the coaches narrow in on the impact of growing up and residing within a culture that prizes thinness as a core value. ***TW: eating disorders/disordered eating*** From there, they get into: the impact of role modelling diet culture to children via parents the difference between direct/overt and subtle/covert messaging why children are becoming more obsessed with weight & size at an earlier age the role of social media in perpetuating diet culture how the comparison to perfectly curated images of perfectly curated bodies harms self-esteem the empty pursuit of the drive for thinness why video conferencing/facetime/zoom/selfies have contributed to being more image focused the rise of eating disorders during the pandemic the increase of eating disorders in even younger populations the drive towards plastic surgery & the increase in its prevalence among adults and youth why surgery perhaps could help self esteem, but not self image the harmful nature of body trends the impact of weight stigma fatphobia's sneaky way of internalizing within & the harm it causes why obesity doesn't fall within the realm of "personal responsibility" the questions you should ask yourself if you, too, feel that diet culture has embedded into your psyche Ooof. Another heavy one, and a long one - but also, a great one. As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're looking for evidence based fitness content from the Weekly Recap, or some empathy based mindset help from the Friday Feels, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

We are *finally* back - with our very first contentious episode of the podcast! This week (after an incredibly laborious amount of research and reading) Coach Dylan and Coach Sam dug into one of her big questions: what is the history or origin, of diet culture? Once they get through the quickest edition of  ✨ all the roses & all the thorns ✨  yet, the coaches take you on a journey of dieting starting in Ancient Greece. ***TW: eating disorders, drug abuse*** From there, they get into: a *brief* (we tried?) history of the formation of diet culture, through to current day diet trends in the 18-1900's the revolutionary flapper era the intersectionality of race / the impact of euro-centric beauty standards the origin of the fat acceptance movement / body positivity Jane Fonda & the Atkins diet the 90's heroin chic / Kate Moss era the impact of social media why eating disorders aren't only a problem for "white women" the impact of diet culture on Coach Dylan the impact of diet culture on Coach Sam why eating disorders are prevalent in women with autism the Kardashians & the "slim-thick" era what to expect in part two Ooof. Both a heavy one, and a long one - but also, a great one.  As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're looking for evidence based fitness content from the Weekly Recap, or some empathy based mindset help from the Friday Feels, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok:  Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

We're back, with a listener Q&A - and it's a good one! Today's episode of the pod is all thanks to you folks for your interesting questions.  After another edition of ✨ all the roses & all the thorns ✨ Coach Dylan & Coach Sam banter & drone on about: how to build workout consistency who we would both choose to speak with, dead or alive whether conditioning at the end of a training session is considered junk volume our favourite things about each other how we incorporate inclusivity in fitness - a historically exclusive space As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're looking for evidence based fitness content from the Weekly Recap, or some empathy based mindset help from the Friday Feels,  sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

Just in time for the weekend — on today's rather thematic episode of the pod, Coach Dylan & Coach Sam discuss managing and navigating fitness while going through a chaotic season of life. After another edition of ✨ all the roses & all the thorns ✨ Coaches S & D go over the switch vs. the dial approach, the need for self compassion, the cumulative impact of the stress bucket & practical ways to manage your output when the input feels a little too heavy. As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're wanting some extra fitness content & mindset tips, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

A day late but never early - on today's episode of the pod, Coach Dylan & Coach Sam dive into an episode dedicated to those who either can't or don't wish to track macros or count calories.  After another edition of ✨ all the roses & all the thorns ✨ Coach D digs into some of the research backed methods to maintain some cognitive restraint without counting - while Coach S provides some practical anecdotal tips & strategies from coaching clients.  As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're interested in some hands-on reading material from this episode, hit the link below: https://www.five-elements.ca/blog-2/simple-strategies-to-manage-your-diet-without-tracking-calories If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, hit the link below: https://www.five-elements.ca/online-coaching If you're wanting some extra fitness content & mindset tips, sign up to our newsletter with the link below: https://www.five-elements.ca/five-elements-newsletter Follow Us on IG & TikTok: Coach Dylan @coach_dylandacosta Coach Sam @fiveelementscoaching

On this week's episode of the pod, Coach Dylan & Coach Sam get into the (mildly frustrating) research that explains why weight loss can be more challenging for some, and seemingly effortless for others.  After another (backdated) edition of  ✨ Roses & Thorns✨  - they discuss the strategies they use in order to make weight loss tailored to the individual - from data collection & expectations management, all the way to mindset & self compassion.  As always, thank you for tuning in - we love & appreciate you! And if you love & appreciate us, please consider sharing this with a friend who you think would enjoy the podcast, or benefit from some evidence based & empathy based support in their health journey. ☺️ If you're looking for an additional resource to support your understanding of this episode, click below: https://www.five-elements.ca/blog-2/why-weight-loss-is-more-challenging-for-some-than-for-others If you're looking for someone to help you tailor, troubleshoot & individualize your strategy to your unique body and your goals, click below: https://www.five-elements.ca/online-coaching Thanks for listening! 

Better late than never! Coach Dylan & Coach Sam are back for another episode - and this one's juicy. They break down the recently popularized concept of training in accordance to your menstrual cycle. Coach D gets into what the current research says, while Coach S brings insight via her lived experience of coaching women while navigating the complexity of fluctuating hormones.  Thank you for listening! We appreciate you - and if you appreciate us or perhaps found this episode helpful, please share it with a friend who might love it too!  If you want to read more about the menstrual cycle & training, check out this article: https://www.barbellmedicine.com/blog/the-menstrual-cycle-estrogen-and-performance-part-i/ If you want to read more about oral contraceptives & their impact on your gains, check out this article: https://www.strongerbyscience.com/oral-contraceptives/ If you want some help on your fitness journey & you're ready to stop white-knuckling it alone: https://www.five-elements.ca/online-coaching