BasiX and Beyond

In episode 40 of Basics and Beyond The Podcast, the focus is on taking control of your life by establishing a clear identity, practicing consistent behaviors, and achieving lasting results. I emphasize the importance of deciding who you want to become, acting in accordance with that identity, and being patient during the lag time between actions and visible outcomes. You are encouraged to make intentional choices, recognize your current life as a product of past decisions, and commit to actions that align with your desired identity. The episode offers motivational insights and practical steps to help you rise, redefine yourself, and create meaningful change. 00:00 Introduction and Episode Overview 00:42 The Importance of Identity in Personal Change 01:21 Making the Decision to Change 06:37 Understanding the Lag Time in Results 10:43 Practical Steps to Embrace Your New Identity 18:31 Conclusion

New year. Big emotions. Bigger expectations. Excitement, anxiety, and nervousness all feel the same in the body. What changes is the story we attach to them. In this episode of Basics and Beyond, we start the year at the beginning, not with hype, not with trends, and definitely not with shortcuts. We talk about hard truths. Why being “healthy” has nothing to do with products, pills, shots, or food pyramids. Why weight loss without health is a dead end. And why real change always comes down to simple, foundational habits executed consistently. This episode is about connection, expansion, and getting honest about what actually works. If you want this year to be different, it starts with what you do every single day. Grab your coffee (regular or mushroom, your call ) and let’s talk truth. 00:00 Welcome and New Year Reflections 01:07 Setting Intentions for the Year 02:04 The Truth About Health and Wellness 04:28 Daily Habits for a Healthier Life 07:30 Foundational Habits for Success 11:17 The Importance of Social Connections 17:42 Review and Encouragement 19:24 Conclusion and Call to Action *Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Five simple ways to regulate your nervous system and feel more like yourself In this episode of 'Basics and Beyond the Podcast', we discuss the common feelings of stress and overwhelm that arise during the holiday season and approaching New Year. I share my personal insights on how the term 'stress' often feels overused and disconnected, and emphasizes the importance of understanding and addressing our deeper emotions and motivations. I provide practical tips for managing holiday chaos, including deep breathing exercises, grounding techniques, intentional pauses, movement, and the practice of being unavailable. We also touch on the significance of being present, authentic, and giving oneself grace during this busy time. The episode looks forward to future discussions on how to enter the new year without added pressure. 00:00 Introduction and Holiday Reflections 01:17 Understanding Stress and Overwhelm 02:33 Personal Journey with Stress 05:17 Exploring Inner Personalities 10:54 Practical Tips for Managing Stress 17:55 Conclusion and Upcoming Topics *Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In Episode 37 we get real about training, movement, and building the kind of strength that actually supports your life, not just your New Year motivation. I’ve been a personal trainer since I was 18. I’m 54 now, which means I’ve seen the fitness world evolve for nearly 40 years. Trends change, fads come and go, but the fundamentals of training do not change. And that is exactly what we are digging into today. Whether you are starting fresh, restarting after a long break, or leveling up your current routine, this episode gives you the honest, practical steps you need. ✔️ How to truly assess where you are right now ✔️ Why January 1st is not the magic day everyone thinks it is ✔️ How to build movement goals that fit your life ✔️ What volume and intensity actually mean ✔️ How to know if you are recovering or overtraining ✔️ Why strength training should be part of everyone’s plan ✔️ What it really takes to make progress that lasts into 2026 No guilt, no shame, and no unrealistic expectations. Just real talk from someone who has done every kind of training, the good, the bad, and the “bury yourself” kind. I’m looking at you, CrossFit six days a week era. If you have ever wondered… “Where do I start” “What is the right amount of movement for me” “Do I really need to train every day” “What should my goals even be” This episode is your roadmap. Let’s build a foundation. Let’s create progress that lasts. And let’s help you step into 2026 feeling strong, energized, and confident. Comment below with any training questions you have. I would love to answer them on the podcast or on social. Let’s rise, redefine, and move forward with intention, one honest step at a time. *Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

This one might stir the pot a little bit. After my bodybuilding competition, I’ve had so many people say, “Wow, that’s so extreme. I could never do that.” And honestly, that phrase has been sitting with me for weeks because it made me start asking, what are we actually calling extreme these days? We’ve normalized so many habits that break our bodies down. Running on caffeine and stress. Eating processed foods day after day. Not sleeping, skipping movement, and numbing stress with alcohol. But when someone decides to prioritize their health, when they start weighing their food, getting up early, drinking their water, or saying no to happy hour, suddenly that’s the extreme thing? Let’s be real. It’s not extreme to care about your health. It’s not extreme to train your body, cook your meals, or hold yourself accountable. What’s actually extreme is ignoring your body’s signals, the fatigue, the inflammation, the brain fog, and pretending that feeling miserable is just part of being an adult. In this episode, I’m unpacking: Why we label things as “extreme” when they simply make us uncomfortable The truth about discipline (and why I’m not as “disciplined” as people think) How small, consistent, boring habits are the most radical form of self-respect Why mindset matters more than motivation, and how your environment shapes your beliefs about what’s “normal” I’ll share my personal reflections from bodybuilding prep, my marathon days, and even my old habits…the ones that really were extreme in the worst way. This isn’t about competing, dieting, or being perfect. It’s about flipping the script on what we’ve been told is “too much.” Because you don’t have to do a bodybuilding show or run a marathon to be intentional about your health. You just have to decide that feeling good is worth the work, even if it looks different from what everyone else is doing. Tune in to this episode if you’re ready to challenge the norm, reclaim your definition of healthy, and rise and redefine your own limits on your terms. Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Coach Laura here…and wow, this one’s personal. Two weeks post–bodybuilding competition, I’m sharing what really made that goal possible (and what almost derailed it). Spoiler: it wasn’t motivation. It was structure. In this episode, I break down: The truth about discipline (yes, I struggle too) How your thoughts and actions shape every goal Why having a routine is the single most powerful tool for success What I learned about consistency, priorities, and putting yourself back on your own calendar Whether your goal is fitness, career, relationships, or just feeling better in your own skin — this episode will help you see that success isn’t about doing more, it’s about doing what matters most… consistently. Tune in to learn how to build routines that work for you — not against you — and take one small action today that moves you closer to your goals.

If you’ve been eating less, training more, and still feel stuck, this episode is for you. Coach Laura breaks down what really happens after the fat-loss phase and why more restriction isn’t the answer. You’ll learn how food, stress, and recovery work together, and how to rise and redefine what discipline truly means so you can build lasting strength, energy, and confidence from the inside out. Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Have you ever noticed the voice inside your head — the one that cheers, doubts, and reflects? In this episode, we dive into the power of your inner voice: What that inner voice really is, and how it shapes your thoughts and feelings Why negative self-talk (the “chatter”) can hold you back. Science-backed tools to transform that inner critic into an inner coach. How practices like expressive writing, mental time travel, and changing perspective can help reshape your self-dialogue Tune in to learn how you can cultivate resilience, clarity, and a healthier inner life by transforming the voice within. Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

We talk a lot about “doing the right thing” but what about doing the right thing for YOU? When it comes to your health, your energy, your goals… doing what’s right and doing what’s easy are rarely the same thing. In this episode, we’re diving into: ✅ Why self-discipline is self-respect ✅ How to silence the voice that wants you to hit snooze ✅ Why you have to stand up to the part of yourself that’s holding you back ✅ What really happens when you stay too comfortable for too long ✅ The moment everything shifts (spoiler: it starts with your feet on the floor) Whether it’s health, mindset, career, or confidence, your next breakthrough starts with a choice: the harder right over the easier wrong. If you’re ready to stop self-sabotaging and start showing up for yourself daily, this one’s for you. Subscribe for more real talk on mindset, behavior change, and doing the work. Need help with your goals? Message me. I coach people through this every day. Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠⁠

In this episode, we discuss the connection between social media and your physical and mental health. So often, we are so focused on our nutrition and training while forgetting how our health is affected by what we ingest through our eyes and ears. Out mental health is directly related to our physical health. Come into the conversation and come away with a better understanding of how disconnecting can be beneficial. If you're looking for help disconnecting and creating healthier habits reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Welcome to episode 30 of Basics and Beyond the Podcast! In this episode, we dive into the concept of momentum—how to build it, harness it, and sustain it through tough times in your health journey and beyond. Learn the importance of taking consistent action and resisting the urge to stop, even when faced with challenges. Discover practical strategies to maintain your momentum with the help of a support system, whether it's family, friends, or a coach. Join us as we explore how to turn momentum into a powerful force to achieve your goals. Tune in for insightful tips and personal anecdotes that will inspire you to keep moving forward. 00:00 Introduction to Episode 30 01:04 Understanding Momentum 02:45 The Importance of Taking Action 05:36 Resisting the Urge to Stop 06:06 Personal Struggles and Momentum 10:43 Building Momentum During Easy Times 12:08 The Role of Support Systems 16:10 Conclusion and Final Thoughts Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In Episode 29 of Basics and Beyond the Podcast, we delve into the critical importance of supporting your immune system every day, not just when you're feeling under the weather. Learn actionable steps for boosting your immune function, such as prioritizing sleep, managing stress, eating nutrient-dense foods, and setting healthy boundaries. Understand how chronic stress and poor lifestyle choices can lead to autoimmune issues over time. Tune in for expert advice on how to make better choices to maintain a robust immune system and overall well-being. Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In this episode, we discuss the importance of authenticity, personal responsibility, and deep psychological work in effective coaching. Aram shares insights on why many potential clients may not be ready for this kind of transformative work, emphasizing that technical knowledge on nutrition and fitness is secondary to addressing underlying psychological issues. We also discuss the evolution of the coaching industry, the need for context in delivering advice, and the importance of focusing on fundamental, evidence-based practices. Reach out to Aram: IG: @4weeks2thebeach Reach out to Coach Laura: IG: @coachlaural Website: www.lauralcoaching.com FB: @coachlaural

In Episode 27 of Basics and Beyond the Podcast, we welcome Emma Kirschner, a former software engineer turned fitness coach. We met at the Real Coaches Summit and delve into Emma's transformative journey. Emma shares her struggles with over-exercising, extreme dieting, and losing her menstrual cycle. She discusses when she realized her actions were unhealthy and how she took steps to restore her health, including nutrition coaching and prioritizing balanced fitness routines. Our conversation highlights the importance of differentiating between what is common and what is genuinely healthy, emphasizing the need for strength training, proper nutrition, and sustainable habits for achieving true wellness. 00:00 Introduction and Guest Welcome00:26 First Impressions and Fun Moments01:45 Emma's Journey into Coaching03:16 Losing and Regaining Health06:24 Struggles and Realizations10:10 Finding Balance and Recovery15:43 The Journey to Becoming a Coach16:12 Client Success Stories19:23 Common Misconceptions About Health20:04 The Difference Between Normal and Common24:43 The Importance of Strength Training28:42 Final Thoughts and Contact Information Reach out to Emma: IG: @fit.habit.emma Reach out to Coach Laura: IG: @coachlaural Website: www.lauralcoaching.com FB: @coachlaural

In this episode, I guide you through the process of identifying and aligning your top five life priorities to achieve greater success and well-being. I emphasize the importance of prioritizing personal health and well-being above all else. Through the Lighthouse Framework, I provide a structured approach to set boundaries, manage decisions, and mitigate feelings of guilt and shame associated with saying no. You will have the opportunity to list your top five priorities, post them visibly, and practice setting boundaries to protect their health. If you need help aligning your values, goals, and actions, reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In Episode 25, we discuss how perfectionism creates failure. Thinking about progressing to your goals as practicing the habits that will get you there will be much more effective. You will be more successful in building the best version of you, mentally and physically. If you're ready to take the next step toward that version, Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Come into the kitchen with us! Max and I discuss life, as a Digital Marketer, and health, as a plant-based human, while he makes his famous Plant-based Protein Patties! Plant-based Protein Patties: 12 Servings (1 pattie) INGREDIENTS: INSTRUCTIONS: Pro Tip: Roll your lemons before juicing to release more juice! How to find Max: www.maximusmarketingmanagement @maximusmarketing Reach out to Laura: www.lauralcoaching.com laura@lauralcoaching.com @lauralcoaching

In this episode, I interview Justin Nault: business owner and coach. From his beginnings as a Nashville star to his life-changing experiences that brought him into the health and fitness space, teach us that the root of being healthy is truly about self-love. This is a deep conversation that takes many twists and turns...join us. Reach out to Justin on socials @justinnaultofficial If you're looking for more strategies or want to get personalized support, Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

Stacking Daily Wins In this episode, we get real about what it takes to reach your big goals and the importance of achieving small, consistent wins. Relying on shortcuts or overnight success are often unrealistic and unsustainable. Instead, focus on daily progress and the accumulation of small victories, which ultimately lead to significant achievements. We also highlight the importance of self-perception and mindset in achieving success. If you're looking for more strategies or want to get personalized support, Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠⁠www.instagram.com/coachlaural⁠⁠⁠

In this quick hit episode, we discuss taking some time before the big holiday to plan for the day after the holiday! Looking for more information or have specific questions? Reach out: Website - www.lauralcoaching.com Email - laura@lauralcoaching.com FB - https://www.facebook.com/lvinger?mibe... IG - ⁠⁠www.instagram.com/coachlaural⁠⁠