Lost & Lifting Talk
 

Lost & Lifting Talk

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Lost & Lifting talk was created to be your main hub for all things fat loss, body transformation, and mindset. If you have a fitness goal and aren't sure where to begin with your training and/or nutrition, tune in and listen to Chaz simplify complicated topics to help you get to your goals faster, but more importantly, easier. Chaz can be found on Instagram @lostandlifting where you are free to ask questions in his DM and receive detailed answers in Q&A episodes. You'll also find episodes including other coaches in the fitness space, people close to Chaz that have made an impact on his life, and mindset topics to help you adjust your outlook on your current situation. So, buckle up and get ready to discuss all things nutrition, fitness, and life inside of Lost & Lifting Talk. We're excited to have you!

Episodes

Ep. 214 - Q&A w/ Alex [personal updates, diet breaks, nutrition during menstruation]

Thursday Sep 19, 2024

Thursday Sep 19, 2024

Enjoy the episode!

--

Chapters:
00:00 Introduction and Tracking Macros
03:19 The Importance of Nutrient Intake and Resiliency
06:18 Discovering Macronutrient Balance
09:29 Training Through Vulnerable Positions
17:02 Progressing Form as a Form of Progression
20:13 Experimenting with Intuitive Eating for a Cut
21:12 Navigating Fat Loss: Adjusting Calories and Taking Diet Breaks
23:30 The Impact of the Menstrual Cycle on Fat Loss
29:32 Consistency and Realistic Expectations for Long-Term Success

--

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-----

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

-----

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 213 - Defeat Your Self Doubt

Thursday Sep 12, 2024

Thursday Sep 12, 2024

Enjoy the episode!

--

Chapters:
 
00:00 Introduction and Importance of Mental Aspect
04:25 Identifying and Addressing Self-Doubt
10:45 Managing Expectations and Prioritizing Actions
16:39 Taking Action Despite Doubt and Anxiety
27:14 Building a Strong Relationship with Yourself
29:44 Overcoming Self-Doubt and Committing to Personal Growth
36:22 The Power of Surrounding Yourself with Like-Minded Individuals
38:58 Discipline as a Skill: Developing the Habit of Doing Hard Things
42:43 Investing in Yourself: Building Confidence and Accountability
 
--

 

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-----

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

-----

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 212 - Progressive Overload 101 - How To Progress Your Workouts For The Best Results

Thursday Sep 05, 2024

Thursday Sep 05, 2024

Enjoy the episode!

 

Takeaways:
 
- When progressing a workout program, it's important to gauge intensity using RPE (rate of perceived exertion)
 
- For rep ranges, start closer to the bottom of the range in week one and aim to progress reps each week until reaching the top of the rep range
 
- The main progression point is the first set, and subsequent sets can be adjusted based on the progress of the first set
 
- Progression can be achieved by adding weight or increasing reps. Progression over time is key in training for body composition improvements
 
- Training should be individualized based on goals, preferences, and experience level
 
--
 
Chapters:
 
00:00 Coke Zero vs. Diet Coke
 
06:35 Progressing Your Training Program: The Key to Success
 
14:06 Understanding RPE: How to Gauge Intensity
 
23:27 Progressing Rep Ranges: Starting Weight and Rep Targets
 
25:16 Adding Weight or Increasing Reps: The Path to Progression
 
27:34 Exploring the Double Progression Model
 
31:23 Variety and Challenge with Myo-Reps
 
35:35 Individualizing Training Based on Goals and Preferences
 
43:23 Foundational Principles for Effective Training
 
--

 

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-----

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

-----

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 211 - Building A Workout Program To Improve Your Body Composition

Thursday Aug 29, 2024

Thursday Aug 29, 2024

Enjoy the episode!
 
Chapters:
 
00:00 Introduction and Coffee Talk
 
02:59 Overview of discussion
 
09:42 Length of blocks and training frequency
 
16:44 Building a split
 
25:49 Exercise sequencing
 
33:56 Prioritizing Compound Movements
 
44:11 Using Planned Progressions
 
52:43 Adjusting volume based on response
 
01:02:07 Starting with the minimal effective dose
 
01:06:07 Conclusion
 
--
 

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-----

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

-----

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 210 - Break This Mental Barrier [Chaz solo episode]

Monday Aug 26, 2024

Monday Aug 26, 2024

If interested in the Ladies Only Group Coaching Program - Email me here chaz@lostandlifting.com

 

--

 

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-----

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

-----

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 209 - How high is your Emotional IQ?

Thursday Aug 22, 2024

Thursday Aug 22, 2024

Enjoy the episode!

-----

Chapters:

00:00 Charlee's Mutton Busting Experience and Overcoming Fears
06:43 The Impact of Bites, Licks, Tastes, and Snacks on Weight Loss
12:07 Importance of Weighing and Tracking All Foods
19:27 Addressing Hidden Calories for Successful Weight Loss
25:26 Introduction to Emotional Eating
27:38 Admitting and Building Awareness of Bad Habits
32:52 Regulating Emotions: Journaling and Meditation
38:41 Accepting and Sitting with Emotions
46:05 Overcoming Emotional Eating: Persistence and Discipline
50:13 The Role of Mental Health in Fitness Journeys

-----

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-----

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

-----

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 208 - Minimize Your Approach To Maximize Your Results

Thursday Aug 15, 2024

Thursday Aug 15, 2024

Enjoy the episode!

-----

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-- 

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

--

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 207 - The BEST Way To Exercise For Fat Loss

Thursday Aug 08, 2024

Thursday Aug 08, 2024

Enjoy the episode!

-----

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-- 

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

--

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 206 - What To Do If You Screwed Up Your Fitness Goals This Summer

Thursday Aug 01, 2024

Thursday Aug 01, 2024

Enjoy the episode!

-----

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-- 

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

--

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more

Ep. 205 - Calorie Cycling & Handling Vacations w/ Fitness Goals

Thursday Jul 25, 2024

Thursday Jul 25, 2024

Enjoy the episode!

-----

If you’re willing, we’d really appreciate it if you could leave the podcast a 5 star rating and review below.  This helps us be able to continue creating helpful content that assists YOU in creating a lasting change in your body composition.

Apply for 1-2-1 coaching to transform your body (and life) here - https://lostandlifting.com/work-with-us

Ask Chaz your questions for future Q&A episodes here - https://lostandlifting.com/podcast

Get your FREE copy of the Macro Starter Kit here - https://lostandlifting.com/the-macro-starter-kit-2

-- 

Social Media Links

Blog - https://lostandlifting.com/blog

Instagram - https://instagram.com/chazspackman

Instagram - https://instagram.com/lostandlifting_

Instargram - instagram.com/alex_johannsson

TikTok - https://www.tiktok.com/@lostandlifting?lang=en

YouTube - https://www.youtube.com/channel/UCoTAd9mZd89zQW420dErkOw

Email - chaz@lostandlifting.com

--

Most Popular L&L Talk Episodes:

Episode 18 - The REAL Nutrition Pyramid https://podcasts.apple.com/us/podcast/018-the-real-nutrition-pyramid/id1478821721?i=1000459291660

Ep. 24 - The Building Blocks to a Result Based Training Program https://podcasts.apple.com/us/podcast/024-the-building-blocks-to-a-result-based-training-program/id1478821721?i=1000463918293

Ep. 78 - What Is a Calorie Deficit? (Explained)  https://podcasts.apple.com/us/podcast/078-what-is-a-calorie-deficit-explained/id1478821721?i=1000487784918

Read more
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