Use It or Lose It, Train for Life

Live a larger, healthier life at every stage of life. As we age our bodies will naturally decline; we will lose muscle mass, mobility, and the ability to complete the basic movements to enjoy life to its fullest well into our 80's and 90's. We also need to be able to enjoy today. This podcast will inspire, teach, and support you to be the best you can be mentally and physically, leading to a long healthy life.

Use It or Lose It, Train for Life is a health podcast hosted by Kayla and Kevin, with 40 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Kayla and Kevin hosts Use It or Lose It, Train for Life, a health show with 40 episodes published.

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  Use It or Lose It, Train for Life

  Menopause - What's Happening & What Can I Do

  Aug 19, 202643 min

  In this episode, Lauran Kirk, a menopause coach in training, shares insights on menopause, perimenopause, and postmenopause, emphasizing the importance of exercise, nutrition, and support during this transition. We explore practical strategies to manage symptoms and support women through this natural life stage. Keywords: menopause, perimenopause, postmenopause, women's health, exercise, nutrition, hormone therapy, menopause symptoms, coaching, health transition Key Topics: Menopause, perimenopause, and postmenopause stages Hormonal fluctuations and their effects Exercise strategies for menopause support Nutritional needs during menopause Importance of communication and support systems Managing symptoms like hot flashes, sleep issues, and mood changes Role of medical options like hormone therapy Lifestyle adaptations for health and well-being Chapters: 00:00 Introduction to the episode and guest Lauren 03:54 Personal story of camping and unexpected flooding 06:59 Understanding menopause, perimenopause, and postmenopause 09:13 Hormonal changes and their impact on the body 10:55 Effects of menopause on muscle, bone, and metabolism 12:58 Symptoms and variability of menopause experiences 15:02 Lifestyle and medical options for managing menopause symptoms 17:56 Exercise recommendations for women in menopause transition 20:03 Addressing weight gain and lifestyle factors 22:57 Adjusting workout intensity during menopause 26:04 The importance of consistency and support in fitness 28:03 The psychological and emotional aspects of menopause 30:02 Nutrition strategies to support hormonal health 32:52 Supporting loved ones through menopause 35:57 Communication with partners about menopause 38:08 Menopause as a challenge and opportunity 40:03 Proactive health management and medical consultation 41:48 The value of coaching and professional support 43:00 Closing thoughts and encouragement for women 44:02 Episode wrap-up and next steps

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  Use It or Lose It, Train for Life

  Navigating Fitness In The Age of Quick Fixes & Slick Marketing

  Aug 12, 202648 min

  Exploring the truths behind fitness trends and challenges. In a world dominated by quick fixes and instant gratification, navigating the fitness landscape can be overwhelming. Kevin and Kayla dive into how the internet shapes our perceptions of health and fitness, often leading us astray. Technology often tempts us with promises of instant results. As Kayla points out, "If anyone guarantees anything... that's a huge red flag." This sentiment captures the essence of many fitness fads we encounter online. While the internet is a treasure trove of information, it can also be a minefield of misleading claims. Both hosts reflect on the human desire for fast results. Kevin highlights the allure of posts that promise immediate transformations with minimal effort — "Eat these five foods, and your belly fat will disappear." This mentality not only fosters unrealistic expectations but also distracts from sustainable health practices. The conversation shifts towards the concept of challenges in fitness. Kayla shares her perspective on the importance of mindset when approaching fitness challenges. "I just look at it as leveling up," she states, emphasizing the value of setting achievable goals that build on existing habits rather than overwhelming oneself with drastic changes. Kevin adds, "When you go from a level of zero to a level of ten, that’s hard." The key takeaway? A gradual approach often yields better long-term results. The duo explores common misconceptions about healthy eating, particularly regarding smoothies and trail mix. Kayla warns that many smoothies, despite seeming healthy, can be deceptively high in calories. "A smoothie that’s a snack could be five, six hundred calories," she explains, urging listeners to be mindful of their choices. Similarly, trail mix is often perceived as a healthy snack, but its calorie content can quickly add up. As Kevin and Kayla wrap up their discussion, they remind us that while technology and social media can provide useful information, it’s crucial to approach fitness with a critical eye. True health and fitness come from understanding our bodies and making informed choices — not chasing fleeting trends.

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  Episode #28

  Exercise Won't Solve Everything...But I Might Change Everything

  Aug 5, 202635 minS2

  Today's episode explores the connection between exercise and mental health, emphasizing how movement can serve as a powerful tool for emotional well-being. Kayla and Kevin are not mental health experts. But over years of coaching hundreds of clients, there have been numerous observations and conversations on how exercise has improved their mindset. We discuss practical ways fitness impacts mental resilience, community, and overall happiness. Keywords: exercise, mental health, fitness, community, emotional well-being, therapy, small wins, confidence, stress relief Key Topics: The link between exercise and mental health How movement reduces stress and anxiety The role of community in fitness and mental well-being Small improvements in fitness lead to big mental health gains Exercise as a tool for building confidence and purpose Exercise naturally helps stop racing thoughts and reduces anxiety. Fitness provides a sense of purpose and achievement. Community in the gym fosters social support and reduces loneliness. Small wins in fitness can lead to improved self-esteem. Physical activity can be a gateway to better mental health. Chapters: 00:00Introduction to exercise and mental health 01:47The mental health benefits of movement 03:50Exercise as a stress reliever and confidence builder 06:00Fitness and mental health: personal stories 07:50How movement shifts mental states 09:50Exercise as a vehicle for emotional well-being11:50The role of community in mental health 14:14Small improvements and their big impact 15:53Exercise complements therapy and medication 18:04Building social support through fitness 20:07The importance of starting small 22:08Exercise as a long-term mental health strategy 24:08Myths and realities about fitness and mental health 25:55The holistic approach: combining fitness and therapy 28:10Encouragement to start and stay consistent

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  Episode #27

  Calories, Macros and Meal Planning To Hit Your Goals

  Jul 29, 202634 minS2

  In this episode, Kayla Smith shares her insights on the importance of tracking your food, understanding your numbers, and the power of meal planning for achieving fitness goals. Kevin and Kayla discuss practical strategies to simplify nutrition and stay consistent for long-term success. Keywords: nutrition, meal planning, body composition, tracking food, fitness goals, calorie counting, activity levels, body fat percentage, consistency, coaching Key Topics: The importance of tracking food for accurate body composition Using body fat percentage in calorie calculations The role of activity levels in determining caloric needs Meal planning as a strategy to reduce decision fatigue The concept of monotony in eating for simplicity and consistency Adjusting nutrition plans based on progress and body response The value of understanding your current habits before making changes Tools and resources for effective meal planning and tracking The psychological benefits of routine and predictability in nutrition Long-term mindset: building confidence and flexibility in eating Chapters: 00:00 Introduction: Why tracking your food matters 02:04 Kayla's journey: From uncertainty to a successful gym business 03:57 The importance of knowing your numbers in fitness and nutrition 06:08 Using body fat percentage in calorie and macro calculations 08:07 Activity levels: How to categorize your movement and activity 10:05 The role of consistency and monotony in meal planning 11:59 Avoiding decision fatigue through routine and preparation 13:59 Tracking habits: How to get started and interpret data 16:03 Adjusting your nutrition based on progress and body response 17:55 Tools and resources for effective food tracking and planning 19:50 Long-term mindset: Confidence and flexibility in nutrition 22:03 Final thoughts: Keep moving forward with your plan

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  Episode #27

  8 Fitness & Health Reminders You Need To Hear Right Now

  Jul 22, 202635 minS2

  Today Kayla & Kevin explore eight essential health and fitness reminders that can transform your approach to wellness and life. From mindset shifts to practical habits, these insights help you make the most of your current moment and set a strong foundation for the future. Keywords: health, fitness, mindset, motivation, self-improvement, habits, accountability, resilience, goal setting Key Topics: The importance of appreciating your current health and fitness level Owning your energy and responsibility in the gym The significance of starting now regardless of circumstances Avoiding comparison and focusing on personal progress The power of accountability and ownership in achieving goals Handling setbacks and negative thoughts positively The influence of relationships and environment on fitness journey The 15-second rule for quick positive decision-making Chapters: 00:00 Introduction and technical glitches 00:31 Reflecting on past and future in health 02:30 The importance of appreciating your current state 05:40 Owning your energy in the gym 09:12 Working around circumstances and commitments 12:07 Avoiding comparison and embracing authenticity 23:16 Not letting yesterday define today 25:20 The role of relationships and external influences 29:16 The 15-second rule for positive action

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