40. Optimizing Your Training: Workout Splits, Training Frequency & Advanced Techniques

Everyone deals with stress—but how you respond to it? That’s what separates success from self-sabotage. In this episode, we dive deep into the power of mindset and mental resilience, and why it’s one of the most overlooked (yet most important) factors in reaching your health and fitness goals. We break down why mindset is a core pillar of the L5 Method, how it impacts daily decision-making, and why so many people struggle with adherence and consistency simply because they’re skipping the inner work. Plus, we share real-life strategies to help you build a stronger, more grounded mindset—including tools like journaling, gratitude, mindfulness, meditation, cold exposure, and more. Whether you're trying to stick to your morning routine or bounce back from a rough day, this episode gives you the foundation to create mental strength that supports long-term results. The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): https://quest.lvltncoaching.com/roadblocks-quiz Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

In this Q&A episode, we’re answering your questions around training, nutrition, and nervous system support—because feeling good isn’t just about hitting the gym. It’s about creating a lifestyle that actually works for you. We dive into: ✔️ When to add in cardio for fat loss, performance, or overall health ✔️ How to make meals enjoyable again without ditching your goals ✔️ Tips for regulating your nervous system to manage stress, improve recovery, and feel more grounded day to day Whether you're trying to fine-tune your workout plan, break out of a food rut, or bring more balance into your routine, this episode brings you real talk, practical strategies, and actionable tools you can use right away. The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): https://quest.lvltncoaching.com/roadblocks-quiz Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

“Eat less, move more.” Sounds simple, right? But if you’ve ever struggled with your health or weight, you know it’s far from that easy. In this episode, we’re unpacking why this oversimplified advice not only misses the mark—but can actually do more harm than good. We dive into the real, evidence-based reasons why weight management is more complex than a basic calorie equation. From metabolic adaptations and hormonal imbalances to the psychological impact of restriction and the role of social and environmental factors, we’re breaking down what really affects your health. You’ll also hear how we coach clients toward sustainable results with a more personalized, compassionate approach that considers nutrition quality, joyful movement, mental health, and mindset—not just willpower. If you're tired of cookie-cutter advice and ready for real strategies that support lasting change, this episode is for you. The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): https://quest.lvltncoaching.com/roadblocks-quiz Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

In this Q&A episode, we’re diving into your top health and wellness questions with no-nonsense answers and practical takeaways! We’ll tackle: ✔️ How to let kids enjoy sweets in moderation (and how to explain balance without guilt or restriction) ✔️ The best time to cold plunge for optimal recovery, fat loss, and performance benefits ✔️ TRT vs. GLP-1 for weight loss—which one is right for you, and how do they really compare? From parenting and nutrition to recovery hacks and weight management strategies, this episode is packed with evidence-based insights and real talk to help you make informed decisions for yourself and your family. The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): https://quest.lvltncoaching.com/roadblocks-quiz Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

Want to train smarter and maximize your results? In this episode, we’re breaking down optimal workout splits, ideal training frequency, and advanced training techniques to help you build muscle, improve endurance, and get the most out of your workouts. We’ll cover: ✔️ How many days per week you should train based on your goals ✔️ The best workout splits for muscle growth, fat loss, and performance ✔️ Advanced training techniques like drop sets, rest-pause sets, blood flow restriction (BFR), and more! Whether you're a beginner looking for structure or an experienced lifter ready to take your workouts to the next level, this episode will give you practical, science-backed strategies to train more effectively and see real progress. The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it): https://quest.lvltncoaching.com/roadblocks-quiz Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

Life can get overwhelming, but how do you keep your health, mindset, and training on track when things get tough? In this Q&A episode, we’re answering your top questions, including: ✔️ How to keep your head above water when life throws challenges your way ✔️ How long to extend training blocks for optimal progress and recovery ✔️ Our take on the carnivore diet—is it worth trying or just another extreme trend? This episode is packed with no-BS insights, practical strategies, and real talk to help you stay consistent, adjust your training intelligently, and make informed decisions about your nutrition and mental resilience. Whether you're struggling with motivation, fine-tuning your workouts, or curious about the latest diet trends, we've got you covered! The Ebook: https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

Your health isn’t just about diet and exercise—it’s also influenced by socioeconomic factors like income, education, access to healthcare, and even where you live. In this episode, we take a deep dive into how socioeconomic status (SES) impacts health outcomes and, more importantly, how to overcome these barriers to build a healthier, more resilient life. We’ll discuss: ✔️ How financial stress, food accessibility, and healthcare disparities affect long-term health ✔️ The impact of education and environment on wellness habits ✔️ Strategies to prioritize health when resources are limited Wellness shouldn’t be a luxury. Whether you're navigating challenges yourself or looking to be part of the solution, this episode will give you the tools and insights to take control of your health, no matter your circumstances. The Ebook: https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

Parenting and health decisions can be complicated—especially when navigating different opinions, unexpected challenges, and overwhelming information. In this Q&A episode, we’re tackling your biggest questions, including: ✔️ Navigating parenting strategies when family caregivers (like grandparents) have different approaches ✔️ Tips for trying to conceive when the journey is taking longer than expected ✔️ Our take on vaccine schedules and making informed health decisions for your family We break it all down to help you make confident choices for your health, your family, and your future. Whether you’re dealing with family dynamics, fertility frustrations, or big health decisions, this episode is packed with practical guidance and support. The Ebook: https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

In this episode, we share Wes' birth story and all the craziness leading up to it! We also discuss the transition to having more kids, and how to pace yourself as you begin the postpartum journey. The Ebook: https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik

What does your Heart Rate Variability (HRV) really tell you about your health? How does morning light exposure impact your circadian rhythm and sleep? And why should you care about plant diversity for gut health? We’re answering all these questions and more in this science-backed Q&A episode! Tune in as we break down: ✔️ How to interpret HRV and use it to optimize recovery and performance ✔️ Why getting natural sunlight in the morning can improve sleep, energy, and metabolism ✔️ The role of plant diversity in gut microbiome health and digestion ✔️ Simple, actionable strategies to improve your daily routine for better overall wellness If you're looking to fine-tune your health with evidence-based strategies, this episode is packed with practical insights to help you maximize your recovery, sleep, and gut health without overcomplicating things. The Ebook: https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik