Shows / Strong, Well Fed and Outspoken
Strong, Well Fed and Outspoken
This is a podcast for people who are ready to take messy, honest, and empowering action to change their life. Around here we believe fitness is more than fat loss - so we're talking about everything that contributes to you building your fittest life.
Episodes
- Strong, Well Fed and Outspoken
The Year of NO! Get used to the freedom of your own limits!!!
In a world of YES be a NO. This one is for our people pleasers, we know who you are because we used to be you. We talk all about the power of the NO. Its a…
- Strong, Well Fed and Outspoken
Q&A Season 3 : You ask, we answer!! #fitness #funnystory #QNA
You want to know and we want to help! The first of our season 3 classic Q and A's we answer your questions on ____ . Like what you are hearing and want to…
- Strong, Well Fed and Outspoken
Is water a waste? 5 drinks to level up your hydration game!
Do drinks count? Is hydration more than just taking it water? In a lot of alternative medicines and ancient practices a tea could be the cure to all your…
- Strong, Well Fed and Outspoken
3 Foods You Need To Start Eating
We dive deep into some of our favourite foods and why we are eating them. Will you be incoprerating any of these hidden gems into your diet?This is part 2 of…
- Strong, Well Fed and Outspoken
Talking Childhood Diet Trauma as a Mom, Limiting Beliefs, and Victimization with Iris Deadlifts
This week, we're joined by Iris Deadlifts, coach at Team BFF, for one of our favorite conversations yet. Together, we dive into the mindset shifts that have…
- Strong, Well Fed and Outspoken
Pretending to be Serious vs Actually being Serious about your Goals
We both worked out for a long time before we got serious about it. In this episode we're talking about the specific moment where we remember switching from…
- Strong, Well Fed and Outspoken
More Than Macros 4 strategies to lose weight that have nothing to do with macros + working out
If losing weight was only about knowing what to eat, you'd already be at your goal.The truth is, most people don't struggle because they don't know enough…
- Strong, Well Fed and Outspoken
How to Lose Weight without Calorie Counting
What if calorie counting was the reason you're not losing weight?What if calorie counting was the reason you lost weight, and then the reason you gained it…
- Strong, Well Fed and Outspoken
Q & A / Season 2 Finale
You asked, we answer! Rusty and Nel field the latest batch of questions you posted on their socials. Doesn't matter if it was on Instagram, Youtube, Facebook…
- Strong, Well Fed and Outspoken
Self Love or Self Sabotage? Can you love yourself + lose weight?
Can you truly love yourself and still want to lose weight? Some people believe that wanting to change your body means you don't accept yourself. Others believe…
- Strong, Well Fed and Outspoken
How to Be More ACCOUNTABLE & stop breaking promises to yourself
You know what to do. You know you should drink more water. You know you should move your body. You know you should probably stop saying you'll start on Monday…
- Strong, Well Fed and Outspoken
Are you Eating to Fit In? (and how to stop)
Have you ever eaten something you didn't actually want... just because everyone else was?Maybe it was the dessert at the family gathering.The drinks at girls'…
- Strong, Well Fed and Outspoken
Is Thin IN? Is diet culture making a comeback?
Thin is in again.... at least according to some Hollywood news outlets and social media platforms. In the last year it feels like we're watching diet culture…
- Strong, Well Fed and Outspoken
The Pain of Losing your Identity to Become Who You Want
Have you ever felt like you don't know who you are anymore? Maybe you became a parent. Started a new job. Lost weight. Gained weight. Entered a new…
- Strong, Well Fed and Outspoken
Low FODMAP vs Elimination Diet: Are You Restricting Too Much?
If you're curious about going Low FODMAP or thinking you may need to try an elimination diet - this episode is for you. Today we're breaking down the…
- Strong, Well Fed and Outspoken
Q+A 10: Summer time treats, working from the knees and more
Your questions - our answers! Summer is nearly here! Here is #10 Q+A! We're answering your questions on what moves count, summer sweet treats, caffeine ups and…
- Strong, Well Fed and Outspoken
How to Stay Strong During Pregnancy: myths, modifications and mindsetHow to Feel Strong, Not Scared, During Pregnancy: myths, modifications and mindset
I dont know if we've ever met a pregnant mama who doesn't feel overwhelmed. Add in navigating fitness and nutrition and things take on a whole new level. One…
- Strong, Well Fed and Outspoken
Surprise! There's a baby in the oven!!!
One of the coaches has been doing some baking... and we're not talking about bread. Surprise! We're getting personal about pregenancy! From never wanting kids…
- Strong, Well Fed and Outspoken
5 Reasons You're Not Making Progress: Gym edt
Lift weights. Hit your steps. Do cardio (maybe)On the surface this feels like all we need to get stronger, build muscle, perform better. So what if you're…
- Strong, Well Fed and Outspoken
5 Reasons You Might Not Be Seeing Progress - Food Edition
How do you hit your calories if the labels are wrong? Or you're weighing things incorrectly? How do you make progress when you can't actually be accurate? In…
- Strong, Well Fed and Outspoken
Blind Rank: Exercises, Cereals + Healthy(?) Habits
Well that escalated quickly! Today Rusty's in the hot seat as Nel puts her through a blind ranking of upper and lower body exercises, cereals, healthy habits…
- Strong, Well Fed and Outspoken
The Fitness Industry Is Lying To You Again
Most people don’t have a problem with making progress. They don't have a probelm losing fat or gaining muscle. They dont need a gut health blitz or a healing…
- Strong, Well Fed and Outspoken
Why Not Focusing on Your Goals is the Key to Achieving Them
Goals are fun. Goals are exciting. The problem is that focusing on your goal will never help you actually achieve them. So if youre struggling to make progress…
- Strong, Well Fed and Outspoken
How to Eat off Plan and Still Make Progress
What happens when life happens? What happens when your kiddo gets sick, work needs you to stay late, you're stuck in an aiport/bus station/traffic or…
- Strong, Well Fed and Outspoken
What you NEED to do vs What can you GET AWAY with
You’re not stuck because of food. You’re stuck because you secretly keep asking yourself: “What can I get away with?” Can I skip this workout? Can I have this…
- Strong, Well Fed and Outspoken
How to be Healthy on Vacation
What if you could go on vacation without ever thinking “I don’t want to gain weight,” “I don’t want to lose control,” “I’ll just be better when I get back" -…
- Strong, Well Fed and Outspoken
Q&A #9
Your questions - our answers! We're a little late with our 9th Q+A but based on your questions, it was worth it! We're answering your questions on the reality…
- Strong, Well Fed and Outspoken
Is it Self Love or is it Self-Sabotage? Redefining What Self Love Truly Is
Is it loving or is it sabotage? Putting others first "Treating yourself" Saying YES when you want to say NO Delaying the Doctors apt Doom scrolling for hours…
- Strong, Well Fed and Outspoken
Finding Calm in the Chaos: Real Ways we Handle Stress
Everyday there's something to stress about. In todays climate stress has gone from daily to hourly. No matter where you look, what you watch, the things you…
- Strong, Well Fed and Outspoken
Pt 2: Bitch, Are You Secretly Self-Sabotaging?
We all need to pick ourselves up from being knocked down from time to time. The worst is when WE are the ones who did the knocking. STOP IT! Don't let yourself…
- Strong, Well Fed and Outspoken
Pt 1: Bitch, Are You Secretly Self-Sabotaging?
At one point or another you've probably participated in some form of self-sabotage. Take a breath, we've been there too. The good news is that if you can name…
- Strong, Well Fed and Outspoken
Our Health Is Riding The Struggle Bus
Can we be real with each other for a sec? Our health has been struga-lingggggggggggg. Hormones, new food sensitivities, a slacking thyroid, and a menstrual…
- Strong, Well Fed and Outspoken
How WE keep showing up 10 years later
You know what's sexy? Follow Through You know what's even sexier then Follow Through? Showing up for Yourself You know what follow through and showing up for…
- Strong, Well Fed and Outspoken
How to Stop Failing by February
Did you know that 80% of people quit their New Years Goal by mid February? 80 PERCENT The problem is that everyone convinces you to set New Years goals but no…
- Strong, Well Fed and Outspoken
Gym Lingo 101 - What does it all mean?!
Rep or RPE? Spotting and macros? Stress face? Your favorite coaches, Nel and Rusty, break down what is common fitness and health lingo and expressions and why…
- Strong, Well Fed and Outspoken
Q&A #8 with Coach Nel and Rusty : Happy 2026!!!
You have questions, they have answers! Another Q&A session with Coach Nel and Coach Rusty. When and why you should change coaches? How well does fasting work…
- Strong, Well Fed and Outspoken
A Hype Coach is Not a Good Coach: How to Pick the Perfect Coach for You
Anyone can hire a coach, but hiring the right coach? That's a skill on it's own! In todays episode we help you figure out how to choose a coach that fits you…
- Strong, Well Fed and Outspoken
Diets that are More Hurtful than Helpful
The only thing more harmful than following a diet is following a diet that's marketed as helpful when it's actually hurtful There are an astronomical amount of…
- Strong, Well Fed and Outspoken
This is the Secret to Consistency
There's no doubt that New Years is exciting. In fact, it's more than that. With New Years comes the hope that this year will be different. And here's the…
- Strong, Well Fed and Outspoken
Goal Setting and 2026
As we head toward 2026, even thinking about goals can feel overwhelming, sometimes more overwhelming than actually doing the work. Coach Rusty and Nel sit down…
- Strong, Well Fed and Outspoken
Q & A #7
We are back with round of Q & A questions! Today's questions range from everything from body image and the wild things we see on social media, to how muscle is…
- Strong, Well Fed and Outspoken
15 different ways to say NO so you can say YES to yourself
Saying “no” is one of the hardest and most important skills to build. Whether it’s food, drinks, plans, or expectations from others, that tiny two-letter word…
- Strong, Well Fed and Outspoken
Holiday Survival Guide: How to Enjoy Every Bite Without Overdoing It or Calorie Counting
The holidays are supposed to be fun, the lights, music, family, the smell of food everywhere but let's be real here, they can also make eating feel a little…
- Strong, Well Fed and Outspoken
How to tell your family "NO"
Let’s be honest, the holidays aren’t just about twinkly lights, cute outfits, and your aunt’s famous casserole. They also come with opinions. So. Many…
- Strong, Well Fed and Outspoken
How to Graze so it helps instead of hurts
The holidays are here and with them come parties, potlucks, and way too many snack tables. Between family dinners, office goodies, and trays of appetizers…
- Strong, Well Fed and Outspoken
Why your WHY isn’t good enough
We’ve all been told to “find your why” . That deeper reason behind your fitness goals. Having a strong “why” is important, but it’s not enough on its own. What…
- Strong, Well Fed and Outspoken
Snack Smart: the Best Fuel for Active Teens
What does it take to keep up with your teen’s busy schedule and properly fuel them? A lot of planning. Between early morning practices, after-school clubs, and…
- Strong, Well Fed and Outspoken
Q & A #6
In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel tackle a wide-ranging Q&A session filled with listener questions about…
- Strong, Well Fed and Outspoken
Making Meal Prep Stupid Simple
In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel dive into the art of keeping meal prep simple, sustainable, and…
- Strong, Well Fed and Outspoken
Are you Eating too Clean too Quickly?
In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel dive into the challenges of making nutrition changes that are too extreme…
- Strong, Well Fed and Outspoken
Gamifying your Workouts: the secret to better consistency & more enjoyable workouts
In the Season 2 premiere of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel dive into the power of gamifying your workouts to bring excitement…
- Strong, Well Fed and Outspoken
Redefining Body Image: Focus on Strength, Not Looks with Mark Breedon
In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel welcome their very first guest: Mark Breedon, the founder of Training…
- Strong, Well Fed and Outspoken
Coach Talk: Q & A #5
In this episode of Strong, Well-Fed, and Outspoken, Coaches Frizzle (Rusty) and Nel are back with their 5th Q & A episode. With their signature mix of humour…
- Strong, Well Fed and Outspoken
Summer Nutrition Hacks: Hotel + Road Trip Travel
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel dive into one of the most common obstacles their clients face: staying…
- Strong, Well Fed and Outspoken
People Pleasing with Food
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) tackle a topic that hits close to home for many women working…
- Strong, Well Fed and Outspoken
Mid Year Check Point: Where Are you Now?
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) dive into a mid-year reflection to help you reset your goals…
- Strong, Well Fed and Outspoken
Q&A: do you have to hip thrust for glute growth, alcohols effect on progress, finding fun ways to motivate yourself
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with another fun and informative Q&A session, answering…
- Strong, Well Fed and Outspoken
Here’s what we’re NOT Falling for as Fitness Coaches
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) discuss many of the current trending fitness, and nutrition…
- Strong, Well Fed and Outspoken
Q&A: how low carb is too low carb, HIIT workouts in perimenopause and deadlifting with low back pain
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Nel (Alana) return with a casual and candid Q&A session, answering real…
- Strong, Well Fed and Outspoken
Shift Work Pt 2: How to Train while on Shift Work
In this episode of Strong, Well-Fed, and Outspoken, Coach Frizzle (Rusty) and Coach Alana Nel (Coach Nel) continue their Shift Work Series, diving into how…