Toole Talk

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Six months ago, Heather started making changes to her nutrition, and let's just say she wasn't exactly excited about it!

Now, six months later, we're checking in to talk about what's changed, what she's learned, and how she went from resisting the process to simply making it part of her everyday life.

We discuss the challenges of changing long-standing eating habits, the frustration that can come with doing things differently, and the shift that happens when healthy choices stop feeling like...

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This episode tackles one of the biggest mistakes we see when people start a new fitness program: going all in, all at once!

Clients get excited, motivated, and ready to change EVERYTHING. They want to work out five or six days a week, overhaul their nutrition, and see results immediately. But is doing more actually the best way to get results?

We discuss the concept of the minimum effective dose, the smallest amount of exercise needed to produce meaningful progress, and...

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CONSISTENCY CHANGES EVERYTHING.

We have clients who have been with us for 15, even 20 years. And while that kind of loyalty means the world to us, here's something important I've learned.

Being a member for 20 years and being consistent for 20 years are two very different things.

You can have the best workout program, the best nutrition plan, and the best coaches guiding you. But none of it works if you don't consistently show up and do the work.<...

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This episode is all about snacks and why they are one of the biggest obstacles to weight loss and maintenance.

We talk about how snack sizes have quietly grown over the years and how many snack foods are loaded with sugar, sodium, and fat. They taste great, go down fast, and make it incredibly easy to eat a large amount of calories without realizing it.

Amber also breaks down how something that looks simple, like a tortilla chip, is actually made...

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This episode explores one of the most important pieces of transformation: identity.

You can track your food, lift the weights, hit your steps, and drink the water. If you still see yourself as the old version of you, the results won’t last.

Heather and Amber talk about what it means to become the person who follows through, prioritizes health, and makes choices that support long-term success.

You’ll hear how identity influences habits, how to shift from “trying” to becom...

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We are shining a spotlight on something that can make or break any health journey: the people who support you.

Heather and Amber talk about the role spouses, and the rest of your “supporting cast," play when you’re trying to make real changes in your life. From encouragement and accountability to the small daily moments that matter more than we realize, having the right people in your corner can transform the entire experience.

We also share some personal stories about how...

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In this episode, Heather opens up about something so many women experience when they start a new nutrition plan: the confusion around whether they’re actually in a deficit.

She feels like she’s eating a lot of food!!  So how could this possibly be a deficit?

Amber breaks down the common misconception that “more food” automatically means “more calories,” and together they dig into why most people think they’re overeating… when they’re often still undereating or wildly misjudging portion sizes.

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In this episode, we get real about the learning curve that comes with starting a deficit diet because it’s never just about the food. For Heather, this phase has brought eye-opening lessons, unexpected challenges, and the realization that sustainable change requires more than tracking macros or adjusting portions.

It requires becoming a different version of yourself.

We dive into the mindset shifts Heather’s had to make: letting go of old habits, redefining comfort, and stepping into behaviors that match the...

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The holidays are here and so are the parties, the treats, and the temptation to “just start fresh in January.” 

In this Toole Talk special episode, Amber and Heather tackle the holiday season head-on with real strategies to help you enjoy the celebrations without showing up in January with extra pounds.

From navigating parties and buffets to setting realistic goals, they share practical tips that will help you stay on track without feeling deprived.

Because maintaining your weight through the h...

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If you’ve ever started a new health journey, you know how tempting it is to want all the answers — What’s the plan? How long will it take? What results should I expect?

In this episode, Heather opens up about her need to understand the process and the timeline as she continues her nutrition journey. She wants to know exactly how it’s all going to unfold (don’t we all?)

But Amber reminds her that transformation isn’t linear — and that the p...

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The Comfort Crisis inspired us to step outside the easy and predictable — and for Heather, that meant taking on a whole new challenge: her nutrition.

As she navigates perimenopause, Heather realized that what used to work for her body isn’t working the same anymore. Her metabolism, energy, and hormones are shifting — and it’s time to adapt. So, she made the brave (and slightly uncomfortable) decision to let Amber step in as her nutrition coach. 

In this episode, we dive into the...

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It all started with pre-bed thinking and a little restlessness.

After diving into The Comfort Crisis, both Heather and Amber found themselves lying awake, thinking about what they could do to truly get uncomfortable — to challenge themselves beyond the everyday routine.

The next morning, during a casual chat at the gym, their ideas collided… and the Appalachian Trail hike was born. 

In this episode of Toole Talk, we unpack the moment that sparked our upcoming adventure — from that “we should do...

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What started as a social media post turned into a wake-up call neither of us saw coming. 

After Amber shared a post about the staggering statistic that 74% of Americans are overweight or obese, she found herself diving into the book The Comfort Crisis — only to discover that Heather had started reading it, too.

Now, we’re both on a mission to get out of our comfort zones — physically, mentally, and emotionally. This episode kicks off Season 3 of Toole Talk with an honest...

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This season is set to be our best yet!

Heather and Amber are shaking things up — starting from within.

Season 3 of Toole Talk follows Heather’s real-life journey in nutrition as she sets some big, bold goals and steps outside her comfort zone (literally.) Inspired by The Comfort Crisis, she’s taking on new challenges — including a multiple day hike on the Appalachian Trail with Amber by her side.

Join us as we talk about growth, grit, and getting...

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In this inspiring episode, Heather opens up about her personal weight loss journey. She shares the challenges she faced in accepting her body when she was overweight, and how that mindset shifted as she began to take action. From the emotional struggles to the practical changes she made, Heather talks about the small but powerful steps that helped her lose 30 pounds and keep it off for over 7 years. Tune in for a raw and real conversation about perseverance, mindset shifts, and the lasting impact of...

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After coaching hundreds of people in nutrition, Amber and Heather, both certified Nutrition Coaches, have been asked some version of this question.

Struggling with weight loss?  

Feel like you aren't eating that much but can't seem to shed those extra pounds?

Wondering why it's so hard for you to lose weight?

The ladies will tackle this question and give you some insight into the scientific reasons why you may not be losing weight.

Want to k...

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Your health is YOUR responsibility.

In this episode, we’re diving into a hard truth: you can’t rely on the medical community to keep you healthy. The healthcare system is designed to treat illness, not prevent it. That’s where YOU come in. 

Here’s the reality:
Your doctor can’t exercise for you.
Your doctor can’t cook balanced, nutrient-packed meals for you.
Your doctor can’t manage your stress, get you to bed on time...

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Amber and Heather are back with their fourth installment of Hot Flashes & Cold Truths: Navigating Menopause.  They share their experiences of menopausal symptoms and why or why not they have chosen to take HRT (Hormone Replacement Therapy.)

Want to learn more?  Join our Rockin' Menopause Program --> HERE.

Join our Newsletter HERE!

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Amber and Heather are tackling Nutrition and how it impacts women in Perimenopause and Menopause in this third installment of Hot Flashes & Cold Truths: Navigating Menopause.

Want to learn more?  Join our Rockin' Menopause Program --> HERE.

Join our Newsletter HERE!

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Amber and Heather continue the conversation about Menopause, this time focusing on tips to help you through this time of life.

Don't forget to check out our Rockin' Menopause online course HERE.  This complete course teaches you all the things you need to know to rock menopause!  Get Nutrition lessons and sample meal plans, workout videos you can do at home or at the gym, and lessons about sleep, stress, and supplements.

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Join Amber and Heather in this candid and empowering multi-part series as they pull back the curtain on perimenopause and menopause.

From symptoms that took them by surprise to the surprising silence of their female family members, they share their unfiltered experiences and the lessons they’ve learned.

Explore their journeys with hormone replacement therapy (HRT), lifestyle shifts, and the tools they’re using to thrive during this transformative time.

Let’s clear up the confusion around menopause and find s...

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In this episode, we discuss the essential role that motivation, consistency, and discipline play in achieving and maintaining a healthy lifestyle. Drawing from real-life examples, including inspiring stories from our clients and our own personal journeys, we explore practical strategies to develop and sustain healthy habits.

Join us as we discuss how small, consistent actions can lead to significant health transformations, the importance of setting realistic goals, and the power of accountability in your wellness journey. Whether you're looking to revamp your routine...

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With the popularity of Intermittent Fasting, we are seeing a rise in a large amount of clients who are under-eating.

Skipping meals (which is basically what intermittent fasting is) can work against you and your goals.  Especially when it comes to exercise.

If you need help getting your nutrition in a great place and seeing just what being fueled can do to pump up your workouts and create better results, sign up to find out more about our Coaching Programs HERE.

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Being in the industry for 30+ years, we have heard every excuse under the sun about why people can NOT focus on their healthy eating.

Healthy nutrition is simple, basic and really not that complicated.  

The diet industry has made it seem like it is.  And now, with all the influencers who run around the grocery store telling you that food is poison, don't eat this, watch out for this ingredient....it's even more confusing if you listen to that noise.  

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Ladies, this one is all about you!  If you are over 40, perimenopausal or post-menopausal, you've gained weight and you think you need to do a bunch of cardio to lose weight, DON'T DO IT!

We are here to tell you that adding a lot of high intensity cardio to your workout plan is going to end up working against you.

This is a time to reduce stress in your life.  

Strength Training is the number one activity you should ad...

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From coaching a client to starve themselves for weight loss to watching a trainer ask a client to do an exercise they are clearly not ready to attempt, we've seen and heard some doozies!

Not all trainers are the same.

Certification is just the beginning of the journey.  There also needs to be practice and more education.  

A trainer that doesn't continue their education is most likely not going to be a great trainer to hire.

Find so...

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Choosing a Personal Trainer is important to ensure you are with the right one. 

A few things to remember when you are looking for a Personal Trainer:

It's also important to understand everything that goes into the cost of being a Personal Trainer.  Amber did a grea...

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Welcome to our second season of Toole Talk!  It's 2024 and we are back to chat about all things health, fitness, nutrition and wellness.  

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Welcome to Season 2 of Toole Talk!

Amber and Heather are here to continue helping you learn more about all things wellness!

In this episode, you'll learn the value of hiring a Fitness Professional and why it's better than trying to do it yourself.  

And stay tuned for Part 2 where we tell you what to look for when you are trying to hire a Fitness Professional.  

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Are you able to get up off of the floor?

This is one of the movements that if you cannot do it now, we would suggest practicing and learning how to do this in multiple ways.  

Start out by practicing on all fours and crawling to a chair or sofa where you can use something to help you.  

You can also watch Amber's video HERE for more ideas.  

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We love a good client success story!  And we have so many to share!!

Success is defined differently for so many people.

Listen to Heather's story about her clients that had issues getting up off the floor.

Getting up off of the floor becomes a critical life skill the older you get.  

You'd be surprised how many people we work with that cannot get down and up off the floor.

That is one of the ma...

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We have many hilarious client stories!  When you spend time with people, you end up talking about a number of topics.  Listen in as Amber shares a funny client story about lingerie, vacation and adult fun times.

PS - Don't wait 15 years!

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With the explosion of Online Coaching, we are seeing more and more people who are purchasing and following plans they are buying from online coaches.  

When someone is selling a program to a large number of people, many times, they are selling a cookie cutter plan.  

Cookie cutter plans do not take into account your goals, your needs, your likes and dislikes.  They also will not typically produce the very best results.  

Plans for fitness, nutrition, running, or any othe...

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ARE YOU READY TO LEVEL UP??!?!?!

Are you happy with where you are in your current health journey?

If you aren't, what are you going to do to change that?

We have some tips to share when you are ready to set some goals and achieve them!

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Maybe she's born with it.....maybe it's....

Are you born with it?  Born to love exercise?  Born to run?  Born to be what you are?

We do have some things we are born with.  Our genetics play a part in our likes, but our mindset is a big piece of being able to do things we aren't born with having a talent or knack to do.

We'll give you 4 tips for creating your opportunities and developing a new outlook on m...

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It all started with Heather scrolling through Social Media and lead to she and I having a deep conversation about Obesity.  

It lead Amber to do a little digging into research, as well as chatting with one of our super smart medical professionals to give us insight into Obesity as a disease.

Listen in as we talk about what we learned and how we are here to help!

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So many times we hear people who are trying to eat better say they are going to have a "cheat day."

Find out why we advise against this, why we hate the word cheat and just how detrimental it can be to your success.

But don't worry....we will also discuss how we incorporate balance into eating healthy.  We will talk about ways to have some of your very favorite not-so-healthy foods without sabotaging your efforts.

Need a little e...

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What happens to your healthy habits when you go on vacation?

Sure, you might relax a little.  And that's ok!  

But do you go completely off the rails....not doing much movement and eating and drinking lots of things you normally wouldn't?

If vacation you is 180 degrees from real life you, are you really living a healthy lifestyle?

A little food for thought as we dive into this discussion.

Need help getting those lifestyle habits in...

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Our Focus 40 Challenge is our 40 day Healthy Habit building program where we walk you through the basics behaviors of great health and wellness. 

We run the challenge several times throughout the year.

If you would like to be on the waiting list for our next round and be the first to receive the information, head over to our website HERE to get signed up.

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Having an actual Workout Plan means that you have a Program that is specific to your body needs, your goals and the way your body is responding to the plan.

It's not just a bunch of random exercises thrown together.

Sure, exercising is great for our health, BUT by just exercising, you are not going to get the best results.  

If you are struggling with not getting the results you want, it may very well lie in your Programming.