🎆 In this episode of Talking Nutrition, Johan discusses 5 common mistakes people make when setting and pursuing their New Year's resolutions. You'll learn about the importance of avoiding strict and unsustainable diets, being patient and realistic with expectations, creating a strategy and long-term plan, avoiding an all-or-nothing mindset, and not relying solely on motivation. By addressing these mistakes, you can increase your chances of successfully reaching your goals in 2024. 📖 E-book (fr...
Jan 08, 2024•42 min
✅ In this mini-episode of Talking Nutrition, Johan shares a proven 6-step framework for creating and changing habits in 2024. You'll learn about goal-setting and creating awareness, taking action by focusing on the process, why consistency is key when it comes to lasting lifestyle and behavior change, and more. Want the free Habit Tracker mentioned in this episode, that helps you track your consistency, reflect on your new habits, and ADD to the challenge once you're on a roll? 🤳🏼 Habit Tracke...
Jan 03, 2024•18 min
🥂 In this episode, Johan discusses the benefits of quitting alcohol and the popular trend of Dry January. He shares his personal experience of giving up alcohol and the positive effects it has on your mind and body. We explore the effects of alcohol on health, the social pressure and stigma around not drinking, a six-step process for changing any habit long-term, and more. Happy New Year! Related blog: https://odysseycoachingsystems.co/no-alcohol-30-days/ Habit Tracker (free download) https://o...
Jan 01, 2024•30 min
In this episode of Talking Nutrition, Johan is joined by Pia Seeberg to discuss her personal nutrition and muscle-building journey. You'll learn why it's important to focus more on eating enough instead of restricting yourself, keeping a more sustainable mindset, the changes Pia experienced once she began to properly fuel her training, why it's important to have conversations and confront our weaknesses, and more! Where to follow Pia: Website - www.piaseeberg.no Instagram - @piaseeberg YouTube -...
Dec 29, 2023•48 min
In this episode, Johan and Kristine go on a 30-minute rant about diet culture and everything that's wrong with it. You'll learn about common contradictions, myths, and misconceptions, and how a lot of the claims that are spread out there in mainstream and social media often have only one purpose: getting to your money. The dietary supplement industry accounts for hundreds of billions of dollars every single year, we have all the resources and information available, though people still aren't get...
Dec 27, 2023•35 min
In this episode, Johan and Alexsandra discuss strategies for enjoying the holiday season while maintaining a balanced approach to nutrition and health. They emphasize the importance of balancing flexibility and practicing moderation. You'll learn about their favorite tips for making overall healthy choices while still allowing for your favorite holiday treats and once-a-year Christmas dinners, the social and mental aspects of your health, and respecting individual choices and avoiding judgement....
Dec 22, 2023•39 min
In this Q&A episode, Johan first shares a client story that teaches you how to handle stressful and overwhelming periods. Then you'll learn about the importance of keeping food quality high, the role of tracking macros for achieving results, the effects of birth control on appetite and weight, staying active with a physically and mentally draining job, and the necessity of warmups before weight training. Lastly, you'll find out what's more important; quality sleep or quality food. Instagram:...
Dec 18, 2023•45 min
In this episode, Johan provides personal updates and introduces a new coach to the team. He then answers questions about prioritizing sleep vs. working out, the amount of cardio needed for fat loss, and the impact of ultra-processed foods on nutrition. You'll learn about the importance of focusing on overall diet quality and incorporating both minimally processed and more processed in moderation foods as part of a balanced approach. He encourages listeners to prioritize health, fitness, and buil...
Dec 14, 2023•42 min
Back with another Instagram Q&A! This week, Kristine and Johan catch up and answer questions about balancing hormones, determining caloric deficit, eating gluten-free when dining out, the prevalence of hormonal imbalance, finding the right caloric intake, and natural ways to improve testosterone levels. Takeaways: Balancing hormones requires a holistic approach, including adequate sleep, stress management, and a nutrient-rich diet. Determining the right caloric deficit depends on individual ...
Dec 07, 2023•37 min
🔑 In this episode of Talking Nutrition, you'll learn about the third of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term. This third key, Temperance, helps you create balance (in a different way than most assume), get more discipline and better at self-control, build resilience thr...
Nov 30, 2023•49 min
❄️ It's cold, it's dark, and it's starting to affect your mood and energy levels... In this episode of Talking Nutrition, Johan talks about Seasonal Affective Disorder, common signs and symptoms to look out for, and how to get through winter without having to go into social hibernation. There are things outside of your control, like the darkness and cold temperatures that come with winter. But you can always focus on what's within your control in order to make the best of it. Enjoy the episode! ...
Nov 30, 2023•21 min
🔑 In this episode of Talking Nutrition, you'll learn about the second of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term. The second key, Wisdom, allows you to truly find what works for you and finally master your food, fitness, and mindset. You'll learn how to reframe failure, wh...
Nov 27, 2023•40 min
🦃 Happy Thanksgiving! In this episode, Kristine and Johan discuss their favorite tips and tactics for helping you enjoy your Holidays to the fullest, without unnecessary guilt or stress around food. Through self-monitoring, some movement, eating slowly and mindfully, and a few other tools you'll learn in this episode, you get to both enjoy your day AND keep yourself from overeating. Enjoy your Holiday! Don't track your macros, don't avoid all the stuff you usually wouldn't eat, and remember tha...
Nov 22, 2023•32 min
🤰 In this episode of Talking Nutrition, Johan is joined by chiropractor, PT, and fellow nutrition coach, Alexsandra Nordtun to talk about food and fitness during and after pregnancy. Alexsandra first shares her personal fitness journey, growing up doing Judo at an international level, and how she developed a passion for helping people improve their health. Then, you'll learn about what nutrients to look out for, what and how much to eat during pregnancy, how to support the healthy development o...
Nov 20, 2023•45 min
🔑 In this episode of Talking Nutrition, you'll learn about the first of four essential keys to a successful fitness journey and a happy, healthy life. These keys - which also happen to be the four Stoic Virtues - are what drives Odyssey Coaching System's action-based coaching approach. It's the stuff you need to be successful long-term. The first key, Courage, allows you to face where you're at and take full ownership of what you'll do about it. It helps you get started, keep going when met wit...
Nov 16, 2023•37 min
❓ We hadn't done a Q&A in a while, so... here's another Q&A episode! In this episode of Talking Nutrition, Johan answers the following questions: - How have you kept track of the process, learning to know what works for you and your body? - What is your opinion about not eating breakfast, but waiting til lunch? Like intermittent fasting/reducing your eating window. What are your thoughts about this? - How do you find your maintenance? - How unregulated is the supplement industry? And wha...
Nov 13, 2023•35 min
In this episode of Talking Nutrition, Johan is joined by Tara Nicole (nutrition coach) to talk about her history with disordered eating habits, and how she overcame them. Tara shares her journey, going from growing up athletic (but eating a trash diet), to living the student life, drinking, and weight gain, to finding bodybuilding and taking it too far, to then ultimately finding a more balanced, flexible way of living. Her story is an important one to share because there are a lot of people out...
Nov 09, 2023•43 min
⚖️ Ever step on the scale, just to have your mood RUINED? You worked out extra hard, your nutrition was on point, and you hit your steps... Yet, you STILL gained weight overnight? You thought you were in a deficit, and you finally lost some weight, just to see that number jump back up again in no time? In this episode of Talking Nutrition, you'll learn how weight changes don't always equal changes in body fat levels, the factors that influence body weight, the illusion of fast fat loss when doin...
Nov 06, 2023•36 min
⌚️Did you know that your fitness tracker has NO idea how many calories you burn? In this episode of Talking Nutrition, Johan first breaks down what the research indicates when it comes to fitness trackers' abilities to measure steps, heart rate, calories burned, and more. Then, you'll learn how following your fitness tracker can work against your weight loss goal, and finally, how to accurately manage your calories (and so, your transformation). Enjoy the episode! Related blog: https://odysseyco...
Nov 02, 2023•34 min
💩 Back with part two of the Digestion Deep Dive! Before you jump in, if you haven't yet, make sure to go back to episode 83 first. Then, let's look into some more not-so-obvious factors that may just be contributing to your digestive issues. In this episode of Talking Nutrition, Kristine and Johan share how protein feedings, water, meal frequency, and how soon you eat after your workout can impact your digestion. Lastly, to wrap this two-part mini-series up, you'll learn where to start, and why...
Oct 30, 2023•31 min
🔥 Picture this: you do another strict diet for a few weeks, you finally lose a couple of kilos/pounds, you're excited... But, what now? Are you supposed to continue to eat this little? Is it OK to go back to normal once you're done? Can you eat more again without regaining the weight lost? As much as obesity is a worldwide issue, it's not always a weight LOSS problem. A lot of (if not most) of the time, it's a weight loss MAINTENANCE problem. And even though the moment right AFTER losing weight...
Oct 26, 2023•38 min
💩 In this week's episode of Talking Nutrition - or more like... Talking Digestion - Kristine and Johan break down some not-so-obvious factors that may just be contributing to your digestive issues. Digestive health is a crucial aspect of your health and fitness journey, that at times can be a tricky one to figure out. However, more often than not, you can improve things by focusing on the basics discussed in this digestion mini-series. Enjoy the episode, and stay tuned for part 2! 🎙️ Timestamp...
Oct 23, 2023•38 min
This week's bonus episode is part 2 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session. Johan answers questions about muscle gain, fat loss, growth mindset, dealing with stress and burnout, supplements, the best form of exercise for weight loss, and much more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 1:47 Having SOME candy without having to feel guilty about it 4:42 Small me...
Oct 19, 2023•40 min
In this episode of Talking Nutrition, you'll learn about the exact daily and weekly action-based goals to aim for that, when done consistently, will make your fat loss phase successful. We'll start with the bigger picture, looking at periodization, doing the pre-work, and planning for breaks. Then we'll talk about the three non-negotiable 'pillars' (as in: these things NEED to happen consistently to be successful), and going in with a Get-sh*t-done mindset. Finally, you'll get an overview of all...
Oct 16, 2023•36 min
This week's bonus episode is part 1 of the Steptember Challenge: 'Week 3: Ask Me Anything' Zoom Q&A session. Johan answers questions about losing that stubborn last bit of body fat (AKA the spare tyre), how to deal with low motivation and rough days in general, strength training for the long term health benefits, supplements, and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 2:11 Training to av...
Oct 12, 2023•33 min
Tracking your food periodically is objectively speaking THE best method for creating results. You get to relearn portion control, what's in certain foods (in terms of macronutrients, micronutrients, fiber, etc), and you're in full control of your transformation. In this episode of Talking Nutrition, Johan first shares a personal analogy to show you how everything new takes some getting used to, but with time becomes easier. Next, you'll learn about the plan to create the ultimate 'how to track y...
Oct 09, 2023•26 min
This week's bonus episode is part 2 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session. Johan answers questions about over-consumption of protein, fasting, the anabolic window, fiber, gut health, stress, general nutrition and lifestyle tips, and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 1:17 What happens when you consume too much protein 5:06 Anabolic window & post workout...
Oct 06, 2023•35 min
Now that we're officially in Q4 of 2023, let's get you ready for the Holiday Season. Whether you do, or don't celebrate things like Halloween, Thanksgiving, Xmas, etc... it's always good to do a seasonal recap of where you're at, what needs to happen to move forward, and what exactly you need to work on over the next couple of months. In this episode of Talking Nutrition, Johan helps you plan the different Seasons of Nutrition, go in with the right expectations, and most importantly: a growth mi...
Oct 03, 2023•42 min
This week's bonus episode is part 1 of the Steptember Challenge 'Week 2: Nutrition' Zoom Q&A session. Johan answers questions about low vs high fat foods, ultra-processed foods, flexible dieting and the 80/20 rule, guidelines for improving your diet, red meat, vegetarian protein sources, different foods for different scenarios, and more. Enjoy, and feel free to join our online fitness community here: https://www.facebook.com/groups/ocscommunity Timestamps: 0:00 Introduction 2:16 Full fat vs ...
Sep 28, 2023•35 min
In this week's episode of Talking Nutrition, Kristine and Johan break down how to eat and train if you want to BOTH build muscle AND lose body fat. You'll learn about periodization, building meals to support your goals, protein requirements, and why lifting weights and eating a high protein diet are some of the best investments you can make in your long term health and fitness. Questions answered in this episode: Siv: How to balance the macros in the meals, when the goal is to build muscles and ...
Sep 25, 2023•31 min
