From Quick Fixes To Real Fuel: How Strength And Smart Eating Reshape Your Body

Ready to trade diet whiplash for strength, energy, and clothes that fit better? We sat down with strength and nutrition coach Claire Farrar to unpack what really changes bodies long term: smart fueling, realistic deficits, progressive strength training, and a supportive community that keeps you showing up even on busy weeks.

Claire traces the shift from quick fixes to a more thoughtful approach built on body recomposition. We dig into why TDEE and BMR matter more than scale weight, and how a small calorie deficit—paired with protein and lifting—wins over extreme cuts that wreck energy and muscle. Intermittent fasting gets a candid review: while gut rest has its place, most people struggle to hit protein and micronutrients in a tight eating window. Instead, we show how front-loading the day with breakfast and balanced meals every three to four hours supports digestion, hormones, performance, and appetite control.

We also introduce Drop Two Sizes, our 12-week program designed to make sustainable change simple. You’ll get weekly grocery lists, sample meal plans, a practical food journal, and a training plan with three strength days and one metabolic session that adapts to your level. We meet Monday nights on Zoom for coaching and Q&A, and connect through the Skool app so you’re never doing this alone. To reduce friction, we’ve lined up local partners like Clean Eatz, Baja Beach Wellness, Kimberton Whole Foods, and Fleet Feet for helpful savings, recovery, and ready-to-go meals that make your week easier.

If you’re tired of chasing the next trend and ready to feel stronger, leaner, and more confident, this conversation lays out the path and the tools to walk it. Subscribe for more evidence-based coaching, share this with a friend who needs a nudge, and leave a review to help others find the show. Then grab your spot in Drop Two Sizes and start your reset with us.

Transcript

Welcome Back And Guest Intro

SPEAKER_02 0:00

Welcome back to the Better Fitness Podcast. It has been quite a minute. We've been traveling. We've just been busy doing life things. I think the last episode was in July, maybe. Now it's December. So we have a lot of catching up to do.

unknown 0:20

Yeah.

SPEAKER_02 0:20

We have a lot of catching up to do. We're going to try to be on a more consistent schedule, putting out episodes for you on a monthly basis. So at least once a month, you will hear from us. So today, of course, we have Colin McGee, Fitness Director, myself, Sarah Showwalter.

Claire’s Holistic Nutrition Approach

SPEAKER_02 0:41

And then today, our special guest is Claire Ferrar. She is a strength coach here at AFC, and then she's also our nutrition coach. So, Claire, why don't you give us a rundown? I think most people that are listening know you as a strength coach and not too much as a nutrition coach. So yeah, why don't you give them a little bit of your nutrition background and why you um got yourself into this nutrition coaching business? Sure.

SPEAKER_00 1:08

Um, well, I probably um went I was in the nutrition route first. Um, and then Sarah put me into the strength coaching route, which was fine. Um, I never thought I could do it. She said I could, so I did. Um, but in nutrition, I have a couple certifications, uh, functional nutrition cert through Mind Body Green, um, a precision nutrition um certification. And um what I do here though is take clients to I take a holistic approach um at nutrition. So we sometimes it feels like therapy a little bit, but that's good because everybody needs that. Um it is one-on-one meetings, it is diary overview, um, to see where you're at with, you know, macros and micronutrients and what you're eating. Um, and when you are doing one-on-one coaching, it's kind of tailored to you. So we find out your background, what's going on with you, allergies, issues, um, and talk about how we can best serve your body specifically. Um, so yeah, that's basically it for our nutrition program.

SPEAKER_02 2:23

So I'm curious, um, how long have you been in the nutrition space? Like how many years would you say? In the nutrition space, probably about eight years. I'm curious to know if you've seen any like major trends. Because we're gonna

Diet Trends And The Shift To Strength

SPEAKER_02 2:40

be talking more about this as we segue into what we're really on the podcast to talk about is our um drop two sizes program dropping um in a couple weeks. But um, I'm curious to know like what the major shifts have been. So what do you think like people are focusing more?

SPEAKER_00 2:57

Like, are they like well, right now people are focusing more on so it's interesting. I would say that people have always been focused on a quick fix for nutrition, like forever, right? So we're all used to the 90s and early 2000s and even the 80s, where it was like there was a fat feet free, fat-free craze or the Weight Watchers craze or the Slim Fast. Um, it was always how short of a period of time can we lose a large amount of weight? Um, and it was always focused around a number and weight loss. And now I think that there still is that there's still that thought process of weight loss, but people are thinking a little more about strength, which is nice to see. Um, I think some people, there has been more of a percentage than in the past that are looking to be stronger, leaner, um, gain muscle instead of just losing weight. Because when you think about it, our weight is what, just like our gravity to the earth, right? So where that's coming from is a huge piece. And that's the piece that was always kind of missing. Like, where's your what is your weight made up of? Um, so there's been that shift a little bit, which is good. Unfortunately, now we have the shot coming into play, which is kind of that other like quote, quick fix thing going on. Um, and some people really do need that. Some people need that for metabolic reset, some people really do need that little boost. Um, but there's a lot of people that really don't, and they're not focusing on the strength piece, which is really important, especially with those medications. Um and then there's a couple other like I would say fads that can work but are really not truly sustainable, like keto and intermittent fasting. I think we're very big in the past like 10 years.

SPEAKER_02 4:52

Talk about intermittent fasting, because I I

Intermittent Fasting Pros And Limits

SPEAKER_02 4:55

hear a lot of people, even in the gym, like talk about that too.

SPEAKER_00 4:58

Yeah. So intermittent fasting is when you take a very long period of time and you don't eat. So you restrict all your calories into a shorter period of time throughout the day. So that can look different for different people. Um, let me preface that with by the way, when we go to bed at night, we are automatically fasting.

SPEAKER_02 5:16

So you go to bed and you're already fasting for at least like hopefully eight hours.

SPEAKER_00 5:21

Hopefully, at least, right? Like you probably stop eating a couple hours before then, too. What a majority of people are doing are they're stopping their eating around like 6 p.m. and they're not eating again until maybe noon the next day. Um, they might be eating two meals, they might just be eating one meal.

SPEAKER_02 5:42

Now Yeah, I know people that maybe just like eat nothing for breakfast, eat a bar, like a protein bar for lunch, and then a nice dinner.

SPEAKER_00 5:57

Where they think they're getting all the nutrients in and that's yeah. And so just to segue a little bit into the program we're gonna be running here in a couple weeks, one of the biggest things that we're gonna be focusing on is loading our meals um earlier in the day. So not doing that focus on dinner and not doing that focus on that huge meal.

SPEAKER_02 6:21

Um because just to jump in there, isn't it true that your digestion is the best word faster or stronger in the morning and lunchtime? I've heard that.

SPEAKER_00 6:35

Yeah, so the idea would be to get lighter and lighter as you go throughout the day to start like giving your gut the rest. Then you stop eating at let's say seven is like the last time you have something, maybe six, depending on your schedule. Then you have maybe till like 8 a.m. the next day, right? So like or seven, like 12, 13 hours before you're eating something again. So then your gut gets all that rest, which is great because when we go to sleep at night, if you're going to sleep at a good time and getting some decent rest, that's when your cells are turning over, when you're, you know, everything's kind of like turning over and rejuvenating again. Um, and that's when your gut is like working, like you're burning calories overnight because your gut is digesting all night long. Um what tend the problem with intermittent fasting is it's it can be nice for the gut rest to do in spurts. So like some people will do it for a couple of days a week. Um, it started more because of the keto phase. So like the keto thing incited intermittent fasting, and then people kind of like stuck with intermittent fasting but didn't keep eating keto. So it was like there, they were like taking parts of things. Um, because intermittent fasting is a very big part of keto. Um, but it's just how sustainable is that? Like, what are you gonna do when you wanna have a celebration or go to a wedding or have a party or you know, like live like a life, you know? Or you're just gonna be like, I'm sorry, I I ate my meal at noon, so I cannot have your birthday dinner with you for your 40th birthday, or you know, like there and and it's very difficult to get the amount of nutrients you need for your body in one meal, it really can't be done.

SPEAKER_02 8:23

So yeah, you have to be eating at least like close to yeah.

SPEAKER_00 8:27

I mean, yeah, how are you gonna get how are you gonna get I mean you can get you can get 1500 calories in a meal, but I don't know how healthy that would be. And it would and if you're eating a healthy meal, it had to be a very high volume. So sitting there and kind of like eating that and like that would be that would be really difficult.

Breakfast, Digestion, And Meal Timing

SPEAKER_00 8:45

Um, that's why it is best to get up, start with and when you start with breakfast, you immediately get you get your hormones and your digestive enzymes going, right? So that's what I think that's what you mean by like your digestion is best in the morning. It's not necessarily that it's best, but you want to eat to get it going. That's what gets your metabolism going after that is the is eating um and eating the right thing. So we're not talking about getting up and having a piece of coffee cake and a cup of coffee. Yeah.

SPEAKER_02 9:15

I think like a concept too that a lot of people struggle with is if they want to lose weight, the idea that they nine times out of ten have to be eating more than what they're already eating. And they have this mentality of, well, if I need to lose weight, I need to be consuming a deficit. Yeah.

SPEAKER_00 9:37

Um, yeah, I would say that people confuse what a calorie deficit actually is. So they're thinking, I need to like sh um, what's the word? Like drastically cut my calories. And a calorie deficit really is only about two to three hundred calories less than the calories you need to sustain your body weight. So if you do, you know, there's calculators you can do to find that number, it's called a TD number. And um, you know, yours might, your, your TD number might be 2400, right? So that's just to maintain like what you are right now, like what you burn, what you how you exercise, whatever. If you wanted to lose some weight, you might drop that to like 2100 calories instead of 2400. What people generally do is they drop it to like 1300 calories. Yeah, which is wild. Which is gonna kill, it's gonna kill your metabolism, it's gonna slow down your gut, and you will lose weight, but you also will lose muscle. You, you know, you won't be able to keep up with your strength and build, you won't be able to build any muscle because you won't have the fuel to be able to continue doing that. That's why you need to cut it gradually. And then, I mean, it really is a little trial and error, too.

SPEAKER_01 10:53

Yeah.

SPEAKER_00 10:53

Um, to see like what works best for you. It's like very individualized, but that's a that's a general rule of thumb.

SPEAKER_02 10:59

Yeah.

SPEAKER_00 10:59

Going on going on the computer, typing in T D E E. T T D E

Calorie Deficits, TDEE, And BMR

SPEAKER_00 11:05

E. It's a T D number, that's what it's called.

SPEAKER_02 11:07

T D E E. What's that number? Do you know?

SPEAKER_00 11:10

Um, I wish I could remember that. Do you remember Colin? Total daily energy expenditure. Yes, thank you. I know he was gonna know. Professor Colin. That's why we keep Colin with his photographic memory. Total daily, yes. So, but you can just type in T D E E, like in Google, and there'll be a calculator that comes up. So you can get a general, again, I keep saying general, so this is not, but get a general number of what your number is, and that number is gonna be what you need to eat just to stay where you're at. Drop about 250 calories from that number and start there and see how you feel, see what you lose, and that's kind of like the general rule of thumb. So if you are intermittent fasting, you're probably most people need close to 2,000 calories a day to like build muscle, lose weight, you know, function, not have brain fog, all those things.

SPEAKER_02 12:05

Especially if you're an active person.

SPEAKER_00 12:08

I mean, even if you're just walking 10,000 steps a day, right? Truly, um, which is sometimes hard to get to. It's hard to get to.

SPEAKER_02 12:15

Yeah, I would say someone that can get to 10,000 steps on an average basis is still very active.

SPEAKER_00 12:19

I would say that you're yeah, I would say you're you're pretty good. Sometimes, I mean, listen, I don't get to 10,000 steps a day every day, and we're on our feet when we're working, like we're walking around for a couple hours.

SPEAKER_02 12:30

3,500 guys. Let's uh be walking on the treadmill.

SPEAKER_00 12:33

3151. I'll be walking my dog later. Today was weird though because I didn't have clients, so like yeah, I wasn't walking around as much, and I had like to sit for like several periods of time. So it's an unusual day. But yeah, I'm usually close to 10,000. So and if I like don't shoot, like if I don't actively go, oh my gosh, I have to get over my number, I'm probably probably average like seven to eight.

SPEAKER_02 12:57

Yeah.

SPEAKER_00 12:58

And that's like running around doing like my daily stuff.

SPEAKER_02 13:00

I would say it's average.

SPEAKER_00 13:01

Um, but yeah, most people, so if you get um an in-body done, which is the in-body machine, for those of you don't know, is it takes everything that's coming into account for your weight. So your water, your strength, you know, your muscle, whatever, that will give you a basal metabolic rate. That basal metabolic rate is the calories you need just to stay alive. To live. To live. Most people, I have done a ton of those now in the past like four and a half years. Almost every inbody I've had has been over 1200 calories. So, and some here and there, like smaller, more petite people, maybe 1100 calories. But that just tells you that, like, if you drop your calories to 1200 a day, what it's gonna do to your metabolism and your gut. Because you just need that to live. Um, so that's why you really want to look at that TD number and your basal metabolic rate so you can see that difference of like what you really need to build muscle, to continue going versus what you really need just to live, like stay alive, right? Keep the blood flowing in your veins.

SPEAKER_02 14:11

Yeah. That's wild because a lot of people try to go under that.

SPEAKER_00 14:16

It is wild because when I was growing up, a 1200 calorie diet was what doctors were telling you to do. Um, I can't believe the doctors are still. I just I just talked to the woman I just talked to on the phone said that her doctor years ago, oh, she went to a nutritionist years ago that told her she had to eat 950 calories a day.

SPEAKER_02 14:39

Yeah, and I'm like, she you just did you say a nutritionist?

SPEAKER_00 14:43

Yeah, a nutritionist told her that. And she goes, How would I move my body?

SPEAKER_02 14:49

Like, I'm gonna have how long ago was this?

SPEAKER_00 14:52

I don't know how long ago it was, but I'm like, and she's a don't get me wrong, she's a very small person. Like, yeah, she's but still I'm like 950 calories. Like her basal metabolic rate, because she's such a petite, very small. I mean, when I say small, like she's under five, like she's probably 410. So her basal metabolic rate, if she were to do an in-body, might be a thousand calories, like it might be a little bit lower, right? But it's certainly not what she means to like lose fat, build muscle, and you know, right, and not have brain fog or be lightheaded and you know, be able to take more than 10,000 steps a day. Like, that's like zero fuel, you're running on empty.

SPEAKER_02 15:30

That's crazy.

SPEAKER_00 15:31

That is crazy.

SPEAKER_02 15:32

I know doctors are wild.

SPEAKER_00 15:34

I know. Like, I mean, in the night I I I feel like I sound like Sarah Small talking about the 80s, but in the 90s, back to the 80s, in the 90s, though, it was like that. I mean, I only know because in the 90s I went to Weight Watchers as a teenager, and I remember them saying things like, Oh, you didn't really lose much this week. Did you have bananas? And I'd be like, Yeah.

SPEAKER_02 15:55

And they're like that was a bad thing, yeah.

SPEAKER_00 15:57

Like, don't eat any bananas this week. I'm like, what, like, how backwards?

SPEAKER_02 16:02

Yeah.

SPEAKER_00 16:02

So it because it was just about weight loss. There was nothing else, no other components coming into play. No holster. No, yeah, and they would also tell you, like that, you know, it was on a point system or whatever, so like you weren't doing like calories, but this stuff would equal out to 12, 1400 calories a day. So it's not much. Um and then what? Like, I mean, I look at pictures of myself where like I had lost weight and I probably felt so good about it, but I just had like a thin arm, and like you know what I mean. Like now I'd be like, oh man, like I want it. And I was going to the gym and stuff, but I wasn't building any muscle because I wasn't giving myself the fuel to do it.

SPEAKER_02 16:43

Right. It's not sustainable.

SPEAKER_00 16:45

No, you're gonna be hungry all the time and creating things.

Launching The Drop Two Sizes Program

SPEAKER_02 16:51

Which I think is a good segue into talking about what we're offering in a couple weeks. The drop two sizes program is a brand new challenge to AFC. Um, we've had challenges in the past, and Colin, if you want to talk more on this, but we've had um in body in-body challenges, we've had all fit challenges. We've had my zone challenges. My zone challenges, yeah.

SPEAKER_00 17:21

Um, which were all great. It encouraged people to move, it encouraged people to get in the gym, it encouraged um healthy eating in a way, but you were kind of like, I think you were, you can correct me if I'm wrong, because I wasn't like a super big part of those challenges, but I I didn't there wasn't a lot around the food.

SPEAKER_02 17:38

Right.

SPEAKER_00 17:39

Like you were kind of on your own when it came to like making healthy choices or figuring that out. I believe. I think even with the other challenge, yeah.

SPEAKER_02 17:47

Yeah, I think you're correct.

SPEAKER_00 17:48

Um, which is fine. Like again, those were geared towards, you know, expenditures, like with the myzone, it was your, you know, what you were putting out.

SPEAKER_02 17:58

Cardio and body was a lot of focus percentages, I think. Like the numbers and muscle loss and fat loss, and the all fit challenge was really good because I think it was very educational base on um, it was very like well-rounded, but I think this drop two sizes program is gonna be really cool because um it kind of ties everything into it and it is more nutrition focused. Yeah. Um so let's dive into that a little bit. What is a drop two sizes? How did you come up with this? What do you get? What are we gonna do? All the things.

SPEAKER_00 18:39

So with drop two sizes, like you said, it does kind of bring those things together, which is nice. Um, but we are not getting on a scale. So the idea is leaner, stronger, hopefully dropping inches. Um, it's about body recomposition, feeling better in your clothes, truly. Um every week there's going to be grocery lists dropped and sample meal

Meal Plans, Journals, And Weekly Structure

SPEAKER_00 19:04

plans. You can follow those exact, or you can pick and choose different things, or pull one protein out and put something in you like, you know, things like that, like tweak them a little bit. But the idea of those sample meal plans is just to kind of show you how the day of eating should be set up. So kind of just what we talked about, making sure you get up and have breakfast right off the bat, having those couple three to four every three to four hours, those meals, so that we're not focusing on this big dinner at the end of the day. Um everybody's gonna get a journal so we can write down our foods. So it's not about journaling where we're writing down amounts, like you're not gonna tell me I had a cup of chicken and the, you know, whatever it is. Right. It's just literally writing journal entries throughout the day of what you're eating, how you felt, you know, things like that. Right. Which I think is really important too. Well, it keeps you accountable and on track throughout the day where somebody's not there. Like when you're The gym you might see other people you know when you're doing your workout, you're around like-minded people, right? So you're kind of like in it for an hour or whatever, you're there. But like when you're sitting at work for the day or sitting at your computer, you know, you can sit and write in that and then hold you accountable. It it also psychologically deters you from like the cookies in the break room and things like that, because you're like, well, I've prepared my meals for the day, right? You know, so you kind of have them, and you ate your hopefully ate your good breakfast in the morning. So you're not feeling those cravings and things coming on. Um, will that happen in the first week? Probably not. Like that's why it's a 12-week um program.

SPEAKER_02 20:39

Is the um sample meal plans, is it just like breakfast, lunch, and dinner, or is there like snacks in there too?

SPEAKER_00 20:45

There's some snacks sprinkled in there, um, suggestions, you know, on things you can do. Um, and then there's like different recipes, you know, um, there's a multitude of different things. And then there's also four workouts scheduled in each week, three

Strength And Metabolic Workouts Explained

SPEAKER_00 21:00

strength and one metabolic workout.

SPEAKER_02 21:02

Um, give me what's a metabolic workout?

SPEAKER_00 21:06

Cardio.

SPEAKER_02 21:08

Give me an example of what that would be.

SPEAKER_00 21:10

Um, it might be doing some intervals on the treadmill. Um a lot of most of it, that there will be a suggestion, but also that's open to doing what you like. So if somebody's like, I take a walk with my friend every week, or whatever that is, like that should be your metabolic workout because you enjoy it, you're moving, you're getting your steps in, you know, I would just make the suggestion, probably in our we're gonna have a once-a-week Zoom meeting where everybody gathers for an hour to talk about what's going on all week and prepare for the next week. Those are gonna be on Monday nights. Um, but you know, what I would suggest in that type of situation is like, hey, I would just say um set like a timer on your phone so that you can kind of pick up the pace for a couple minutes and then slow yourself down. So you're doing your workout, you're getting the movement in. Um, but again, like like I said, if you already had that schedule with your friend, that's what you should do because that's what you're going to always do.

SPEAKER_01 22:11

Right.

SPEAKER_00 22:11

That's what's going to always make you move, and it's what you enjoy. And the best workout that you do is the one that you show up for, the one you enjoy, and the one that you get done.

SPEAKER_01 22:21

Right.

SPEAKER_00 22:21

Um, so if it's super, there's a lot, if there's a lot of friction and it's super painful, like you're not gonna keep doing it. Um, so the metabolic one is the most like they're all like up for interpretation here and there, right? Right. Some people are just starting out. Um, the strength piece is very similar to how we run strength programs, very regressive and progressive. So it all starts out with body weight. So that it's very easy to ease into the moves and what you're doing.

SPEAKER_02 22:49

Um and is there options for if someone is already pretty well versed in strength training and weights, do they have to start with the body weight or can they actually right away.

unknown 23:00

Okay.

SPEAKER_00 23:00

No, certainly not. They can they can keep up with the weights that they're doing. Um and then, like I said, there was somebody that asked me here about it that has a trainer. And I just said, I'm gonna get with your trainer and like show him the workouts, and that way he can like interpret things. Because honestly, like just if you're doing a strength workout, you're doing a strength workout. Right. The idea is they're laid out mostly for the people that don't really come in and do it. So if you're already doing it, awesome, you're already doing strength training. Some people are only strength training like two times a week. So this is hopefully getting them another day of strength and a day of cardio that they might not normally be doing. And hopefully, since it's a 12-week span, I guess I'm doing it regularly, like where it becomes that habit and they kind of like need that, you know, they want that every week now, like that more of that movement.

SPEAKER_01 23:50

Right.

SPEAKER_00 23:50

Because I don't know about you, but like I've noticed in the gym, and I think we we talked about this the other day with like some people that just like don't get in for the other days, like they come strength train with us like two times a week, and then that's it, and then I never see them again. They have a membership here, you know. Like, and I've I've had people for nutrition and just been like, hey, like, so what well what are you doing on this day? Like, can you come in and do cardio? Can you come in and get on the elliptical? Or, you know, or do you have a friend here at the gym? Like, can you guys come in together and you know do something? So hopefully with the people like that, it helps give them that extra push for the extra times.

SPEAKER_02 24:28

Right. Um, and there is gonna be a community too. So um you're using an app called school.

Community, App, And Monday Zooms

SPEAKER_00 24:36

Yep. So we're using the school app, and that's where that's like your home base. So that's where you're gonna go find everything. That's where there's gonna be just the people in the program are gonna be on that, you know, one part of the app, you know, the the course it's called. Um so they can communicate with each other and with me. And then the Zoom calls are the other piece of that to where like we're gonna gather for sure once a week to be able to talk. And I'll record those and then put them up, you know, for the people that couldn't make it.

SPEAKER_01 25:06

Yeah.

SPEAKER_00 25:06

Um, but yeah, I think that sense of community is really important. I think it is really gonna help. I mean, even the woman I talked to today that was signing up, she's got stuff at her house to work out. And I told her how, like, she has been here before. Um, she took like a class here probably almost two years ago or something, but I was like, Do you have a friend like that would want to do it with you? You know, they could team up because there's a lot included, so it's definitely like a good deal. You get your gym membership with it.

SPEAKER_02 25:36

Yeah. Oh, yeah, that's another piece that a big piece that we forgot, almost forgot to talk about.

SPEAKER_00 25:41

Yeah. I mean, yeah, so what's included besides, you know, like you're gonna get your journal, you're gonna be journaling, your community, your workouts, your nutrition, is you get a membership here at AFC for three months.

SPEAKER_02 25:53

And that's a performance membership, which includes um complete access to the gym and including the group exercise classes. So which is a pretty good value.

SPEAKER_00 26:04

Yeah. So I would say, like, if somebody really likes to come to shred once a week, there's your there's your metabolic workout. Yeah. Um, and that's how I'm gonna phrase because I was thinking of a couple people that I've talked to that are coming in that I've seen like in and out or like what they do, and you know, why would you change your routine? If your routine is to come to shred a certain shred quest every week, right, you would never want to change that.

SPEAKER_01 26:28

Right.

SPEAKER_00 26:29

Let's just talk about what we need to add on and how we need to fix like our day of eating and things like that. Right.

SPEAKER_02 26:36

And then the fun part is there's gonna be raffles and discounts that all participants um will get. So our major local partners that we have um right now, we have uh clean eats. So all down to sizes participants will um be able to get 10% off at clean eats.

SPEAKER_00 27:00

And they can get in on a discount on group ordering.

SPEAKER_02 27:03

Oh, yes, that's that's right.

SPEAKER_00 27:05

So there'll be a spreadsheet that will go out, and if we have a certain amount of meals pre-ordered, excuse me, each week, there'll be a discount on that for people that want to partake in that.

SPEAKER_02 27:15

Yeah, that's awesome. Yeah, because their meals are delicious.

SPEAKER_00 27:18

Yeah, their meals are good. It's convenient, you know, easy. Yeah. If you're somebody that's like doesn't love the cook or isn't cooking every night um or needs that extra boost with like breakfast or lunch, you know, they they know that they're not gonna be able to prepare like all those meals all week long. They're the perfect thing to have on hand.

SPEAKER_01 27:38

Yeah.

SPEAKER_00 27:38

And it's already portioned and done for you and pretty

Membership, Classes, And Habit Building

SPEAKER_00 27:41

inexpensive, especially if you're pre-ordering.

SPEAKER_02 27:43

Yeah. And when we had that meeting with them um a couple weeks ago, they told us that they don't fry anything, which I did not know. And I think that's good to know because I think that's pretty awesome.

SPEAKER_00 27:55

And if you're pre-ordering, there are more options for like gluten-free, extra protein, yeah, extra protein, things like that. You can customize things.

SPEAKER_02 28:05

Yeah. Um, yeah, so we have clean eats. Um, we have Baja Wellness. You want to talk about that a little bit?

SPEAKER_00 28:14

Yeah. So um Baja Beach Wellness is in white, well, they have several locations, Y Missing, Exeter, Sinking Spring. Um, and they are offering at right off the bat in your like drop two sizes folder, you're gonna get a Baja passport. So that passport gets you a week, seven days free of everything that they offer there. So they have cryo, they have um elite red light therapy, saunopods, tanning. Um they have this um, what's it called? It's like Vitamist or I can't, something missed. Anyway, it's hydrating. Like you said, I did it. You stand in there and they go, like, put your heel. You know what it reminds me of? Did you see Friends? Did you see the episode of Friends when Ross Geller gets like the spray tan, but he never turns the right way, and then he gets like over tanned, and then he's like the whole front of him is just like soap. You gotta watch it. You just like do the YouTube short or something, it's hilarious. So his teeth are like glowing because he's like, What anyway? I thought I was gonna get like stuck in that machine, and like that's why I haven't done a spray tan because I'm so afraid I'm not gonna like turn on the right on the right time. But that machine reminded me that you do you stand there, the directions are very good, and all it is is a hydrating, like um like cereal shower. It's kind of like it comes down and you're like you close your eyes, and it's just like um almost like lotion, but it's not like super thick or weird. Like I thought it was gonna be like sticky and thick. It actually felt really nice. And you can get different levels like hydrate electrolytes, um, and then you do the whole front and then it dries you, and then you turn around, you do the back, and then it dries you, and then does an extra dry. Yeah, I was not sticky or anything, but um, it was very interesting. Yeah, I liked it. Um, yeah, so then they have they have like tanning beds that have red light. They've they've really come a long way. The tanning salons have come a long way, let's put it that way. But the stuff that they offer that's you know feels like you're at a spa is really nice. So you're gonna get that for seven days free. If you were to sign up for

Local Partners, Perks, And Raffles

SPEAKER_00 30:18

their package that included all of that, it would be like $2.99 a month, and they offered it, they offer it to us as a wellness partner for $99 a month.

SPEAKER_02 30:25

Yeah, which is a pretty good deal. A really good deal, yeah. Awesome. Yeah, and $200 saving, like $200 savings.

SPEAKER_00 30:33

And wow, that stuff, if you went in and it's like one-offs, is expensive too. Like if you tried to some people have a tanning package and want to just like add on some of these things, and it can it can add up.

SPEAKER_02 30:45

Yeah.

SPEAKER_00 30:46

Um, and even that their cancellation process is like really easy or freezing. If you freeze, they charge you like five or ten bucks a month, but that all goes towards like if you want to freeze or get products. Um, but it's nice. They're they're really accommodating there, their hours are good. I really I I like going in there. I go in and go in the sauna pot for 25 minutes and pass out. It's like my nap for the day. It's amazing.

SPEAKER_02 31:09

Yeah, I need to I need to try out their other things because the last time I was in there was probably when I was in high school over here. Like in high school for tanning when when I was really in to be like super. Wait, do they still have stickers that you can get the Playboy Bunny?

SPEAKER_00 31:27

Have you seen those memes where it's like if you you have the Playboy? They show the lips of the Playboy Bunny on like a girl's hip, and they're like, if you look like this, it's time for like your full body skin to see on the standard. If it's still there, or if it's if if you if you had this, you're in perimenopause. Oh my god. I'm like, Yup, guilty. I was as tan as could be when I was a teenager for sure. Yep. Um so yeah, so that's Baja. And then we have Kimberton Whole Foods. Yeah, they're offering a discount, they're giving us amazing raffle prizes.

SPEAKER_02 32:02

Yeah.

SPEAKER_00 32:03

Um, and then Fleet Feet. And Fleet Feet's offering a discount as well when you go.

SPEAKER_02 32:09

So $10 off your order at Fleet Feet.

SPEAKER_00 32:11

Oh, nice. Yeah, we're yeah, and those partners are very strategic. Um, they all fit in with what we're doing. So, like, you know, you have your extra, you know, wellness things, you have your food thing. I mean, two different really good food options. Your food shopping for your organic and like your your good whole foods, and then you know, your pre-made good whole foods to be able to be best prepared.

SPEAKER_01 32:37

Yeah.

SPEAKER_00 32:37

Um, because that's another big part of the program that we talk about, like I talk about in the welcome video, and then um we harp on that is really getting the processed stuff out of our diet. Will you ever be able to fully do that? Probably not. Like that's not sustainable for anyone, but really trying to, well, I guess I would say the educational piece that I will be taking on as part of like our Zooms and the app is like helping people understand how it is easy to eat Whole Foods. It's not impossible, it's not hard to cook easy meals with Whole Foods, like to put something together quickly and prep something too.

SPEAKER_02 33:19

I mean, I think like I've been in in my cooking era the past.

SPEAKER_00 33:22

You have been.

SPEAKER_02 33:23

I've been very proud of you, and it's been fun trying new recipes. And I even Kong and I were talking the other day because we used to eat out like a lot and like get takeout. But like the more that I've been cooking and like trying new stuff and just like cooking and eating at home, the less I want to like eat at restaurants and get takeout because it just doesn't taste as good.

SPEAKER_00 33:50

I was gonna say, I bet wa does not taste good to you right now. Like every once in a while, like everyone's like, oh, I kind of want a sandwich or whatever.

SPEAKER_02 33:59

Yeah, but like to like especially like to go to a restaurant and pay like a hundred dollars for a meal when I'm like I can like make this better at home and like I know like the source and like where it's coming from.

SPEAKER_00 34:11

And when I go out and pay for a meal, all I ever think of is I can make this better at home. And I don't love that thought because like you want to be able, especially, you know, like I have three kids and I cook a lot of I cook a lot, like yeah, it gets old. Like by Friday, I'm like, I don't care if you beat pizza that came out of a trash can at this point in time. Like, you know what I mean? Like, I just don't want to serve people anymore. But so my husband and I really do enjoy going out to dinner every once in a while because it's a break. Yes, it is a break, and it's like not to have to clean up to serve it is a luxury, right? It's like somebody's cleaning up, somebody's cooking it, somebody's serving it to me hot. Like I'm a mom, I hardly ever eat hot food. Yeah, like to be brutally honest. Like, I know that sounds like I'm like being self-deprecating, but I really don't eat a lot of hot food. Um, so it's nice, but I hate that about myself that I can be sitting in like a decent restaurant and like having like a nice steak, and I'm like, I could have paid less for this steak and made it really good, you know. But yeah, I try to like digress and go, but I didn't have to.

SPEAKER_01 35:15

Right, right.

SPEAKER_00 35:16

Um, but you're right, things

Whole Foods Over Processed Convenience

SPEAKER_00 35:18

don't taste like, and honestly, like speaking of we were talking about like the soup this week, how like we both made lasagna soup. I there's not many places where I can get soup from anymore. Cause they just don't taste. I love soup, like that's like a go-to for me. There's not many places that have like great tasting soup to me. Well, they're either like too like salty or too creamy, where it's just like you know, they've like a bunch of heavy cream, and they say also Sarah and I work in the restaurant business, so we know way too many, like oh yeah, that's secret soup and you know it was in this big like fat and it was like congealed, and yeah, and like it's like so yeah, I think that's you know, we're making things things in small batches, so it's like much different. But yeah, things don't things don't taste as good. No, I would agree. They taste way more processed. So I think the more we work on the perimeter of the the grocery store, eating more of the whole foods, people will be less and less inclined to want to grab for that like quick fix.

SPEAKER_01 36:23

Yeah.

SPEAKER_00 36:24

Um, and there's also the notion of making, you know, like you said, the snack sprinkled in, like making sure that we have like a couple protein bars, you know, and decent protein bars that you know don't have a ton of like sugar alcohols or like whatever in them to upset your gut because like you don't want to undo what you're doing. But if you're gonna be on the go or whatever, like you gotta have something.

SPEAKER_02 36:44

Yeah.

SPEAKER_00 36:45

I personally don't reheat chicken, so like I can literally just eat cold chicken for like protein.

SPEAKER_02 36:51

Oh, we reheat chicken.

SPEAKER_00 36:53

I do not like to reheat chicken unless it's like in soup, like a broth or something, or like maybe air fry, but I cannot, I have a lot of trouble with that. So I just throw it on a salad or a wrap.

SPEAKER_02 37:05

Huh, interesting. Yeah, I mean, I don't reheat fish.

SPEAKER_00 37:08

I don't reheat fish either.

SPEAKER_02 37:10

Sometimes if I'm like really desperate, I will, but again, that's what the air fryer is good for.

SPEAKER_00 37:15

I think it reheats things better.

SPEAKER_02 37:16

Yeah, that's true.

SPEAKER_00 37:18

Yeah.

SPEAKER_02 37:19

Um, so anyway.

SPEAKER_00 37:21

Oh, so back to the strategic so those strategic down to those strategic partners are all giving us raffle prizes to give away throughout the time. Um, and Kigi produced it too from from the Boskow's Fairgrounds market.

SPEAKER_02 37:36

Yeah, we love, we love the market.

SPEAKER_00 37:38

We love the market. I was just there, literally. Um, and Kigi's a great partner, they've always been good to us. They most of the people there know us going in. So as soon as I told them that we were kind of like doing this nutrition program, we were looking to do some prizes. He literally that day handed me a $25 gift card to to ravel off.

SPEAKER_02 37:56

So yeah, that was cool. And it's just fun like being able to support other local businesses and you know, keep it, keep things in the community.

SPEAKER_00 38:04

So yeah, and that helps everybody else too, like with the little like tips and tricks, you know, on what they can get from the market or what they can get from kids. Like whenever I I'm always sharing with people when I see certain things go on sale, like hammer chin and stuff like that. So um especially like the primal kitchen stuff, like the sauces and dressings, because I'm also always talking about people about like how to marinate your chicken, yeah, just how to make make it food taste better, basically. Because I think people think cooking sometimes can be boring or not tasty.

SPEAKER_02 38:37

And I think too, like people might think Kimberton is like being really expensive, but honestly, it's cheaper than giant. I texted Colin because I was there.

SPEAKER_00 38:50

For sure.

SPEAKER_02 38:52

Yeah, oh yeah, and it's obviously fresher. But I texted Colin the other day because we get um we've been in the smoothie game.

SPEAKER_00 39:00

The smoothie game.

SPEAKER_02 39:01

We're in the cooking era, the sourdough era, and the smoothie era. Um, so we get the Woodstock organic frozen um at Kimberton, it's literally five dollars less. At Giant, it's uh for the bag, it's $17. And at Kimberton, and sometimes

Practical Meal Prep And Veggie Hacks

SPEAKER_02 39:20

it goes on sale. It's a it always it's always between like $10 and $12.

SPEAKER_00 39:23

And that's like the frozen blueberry, like the wild blueberries and stuff.

SPEAKER_02 39:26

Yeah, like the wild berries, the Woodstock Organic. Oh my god. Yeah, so most like most stuff you can get at Kimberton for cheaper than you can get at Giant.

SPEAKER_00 39:36

Yeah, well, especially especially when they run sales. Like I get um I get the dairy free like treats for my kids sometimes. There's like a brand called Llama, something or other, and then there's um uh Johnny Pops, like the like ice cream sandwiches.

SPEAKER_02 39:55

Yeah, yeah.

SPEAKER_00 39:55

Yeah, so they're dairy free and they'll go Jolly Llamas, that's it. They go on sale. Kimberton and that that's usually like a pretty good sale for the ice cream pops and stuff like that, and they love them.

SPEAKER_01 40:05

Yeah.

SPEAKER_00 40:05

Um, and then like I said, the primal foods, dressings, marinades, like I think that those types of things are important to have supplementally, like in your kitchen to be able to just make food taste better. Um, but that's part of what we'll talk about, like on the Zooms and stuff too. It'll be the Zoom meetings will be very similar to what I do in the one-on-one coaching. And that's just helping with ideas. The the better part of it is there'll be other people on there. So if somebody did something that they thought was super helpful, convenient, whatever, they can share with the group for that week, which I think is always really important.

SPEAKER_01 40:42

Yeah.

SPEAKER_00 40:42

Um like one of my favorite vegetable tips for people that are really, really like really need convenience, especially with meal prepping, is buying um a large, a large order or two large orders of steamed vegetables from the Chinese food places with no sauce. So like just get them steamed, no sauce. And they're like steam professional food as Chinese foods because some people cannot, there's friction with even just making a bag of like frozen vegetables.

SPEAKER_02 41:20

Yeah, right.

SPEAKER_00 41:22

So for the people that aren't really like getting their vegetables in and there's friction there and there's time constraints or whatever they're calling it, I'm like, go to your local Chinese food place that you like. No sauce, like there's nothing to it, like it's just a steamed vegetable. And they for some reason, the Chinese food people make vegetables the absolute best. They do, it's always the best broccoli. Chinese broccoli. They're always it's always steamed to perfection.

SPEAKER_02 41:48

Yeah, it's never MSG though.

SPEAKER_00 41:50

Yeah, just no sauce. You can get it totally with nothing, get two large orders, and then get split it up into your containers, and then like grill your chicken. That's such a good idea. Grill grill a bunch of chicken on the grill, yeah, and then that's where your sauce, like your things that you have come into play. Well, one thing I might make buffalo chicken. I put a little of the primal chicken, and one thing maybe I'll make barbecue, and you have your little primal kitchen marinades and dressings, and there you have you get a one or two large orders, you're gonna get five or six meals out of that that you can just grab and go. And I'm the I mean, I use my grill all year long. I keep it right on the deck to grill. Oh gosh, I thought that was coming from the computer. Um, yeah, I mean, just things like that. So that's things that we'll talk about. Like, how can we make the food prep easier? How can we have less friction in that area? Because that's generally where people have the most trouble.

SPEAKER_02 42:45

Yeah.

Start Dates, Pricing, And How To Join

SPEAKER_02 42:46

Um, okay, so just wrapping this up because we are running out of out of time. I mean, I could chat chat about nutrition and food and cooking stuff, like all we need to get this podcast back in track, so we'll just have another one. Yeah, I know. Um, so the challenge starts January 5th. January 4th, January 5th, whatever. So the January 4th.

SPEAKER_00 43:10

January 5th is the Monday. The 34th, start shopping and prepping for the week.

SPEAKER_02 43:16

Yes.

SPEAKER_00 43:17

Scheduling your workouts.

SPEAKER_02 43:19

So you can get $100 off um until December 31st. So you can get the 12-week challenge for $199. Um, but after the 31st, it will be $299. So make sure you sign up for you.

SPEAKER_00 43:35

I mean, you can this minute sign up on the first or the second or the third or the fourth or the fifth, but it'll be $2.99 for sure.

SPEAKER_02 43:42

Yeah. But if so, if you have any last-minute Christmas ideas, this is perfect. Perfect idea. Maybe even gift for yourself.

SPEAKER_00 43:47

I would say gift for yourself.

SPEAKER_02 43:49

Give for yourself, yeah. Um, okay. Any um comments? Colin, you've been the uh camera guy over there. You've been silent. Any any uh comments or things to add?

SPEAKER_01 44:02

Yeah, as soon as we uh talk about fingers, I'll have a comment.

SPEAKER_00 44:07

I won't be at the climbing episode, but I'm here for any nutrition needs. Colin's just been hanging out, taking Colin and his climber friends can have a finger episode and we'll go to lunch. Yeah.

SPEAKER_01 44:18

Anytime you need uh acronym reminders, I guess.

SPEAKER_00 44:21

Oh, yeah, that's photographic memory. We go to him for the photographic memory. That's a big part.

unknown 44:26

That's a big part.

SPEAKER_02 44:28

Um, anything you want to add about drop piece? I think we covered a lot.

SPEAKER_00 44:32

No, everything's in there. And I would just say if there's any other additional questions, um, grab one of us at the gym if you're here.

SPEAKER_02 44:39

Um so to the ways that you can sign up, you can stop in at the gym, um, stop in at

Wrap Up And Future Topics

SPEAKER_02 44:45

the front desk. You can call us.

SPEAKER_01 44:47

Follow us on Instagram.

SPEAKER_02 44:48

Yeah, if you are on um social media, um specifically Instagram, if you go to our um bio, and then there is a link um where you can just sign up right then and there.

SPEAKER_00 45:03

Yeah.

SPEAKER_02 45:04

So very easy. Sounds good. All right. Well, it was great chatting with you, Claire.

SPEAKER_00 45:11

We will definitely Sarah and I do this every day.

SPEAKER_02 45:13

Yeah, we will definitely be back on here talking about nutrition. Maybe we can do a whole episode on sourdough bread.

SPEAKER_00 45:20

We should do a whole episode of sourdough bread and we should do an episode during drop two sizes so we can chat about what's going on in the program and how's it going. Yeah, that's a good idea. Yeah.

SPEAKER_02 45:30

All right. Well, thanks for hanging out with us, guys, and we will be back soon. See ya.

SPEAKER_00 45:35

Bye.