Couverture de The PCS-Proof Podcast

The PCS-Proof Podcast

The PCS-Proof Podcast

De : Grace Barnick-Damazo
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 Welcome to The PCS-Proof Podcast, where we're covering everything you need to know to thrive in every season of MilSpouse Life (while keeping your sanity intact)! Join Host, Grace Barnick-Damazo, as she shares stories of personal experience & expert advice to help you navigate the unique challenges & celebrate the triumphs of military Spouse-hood⎯all with a sense of humor & little doses of tough love, when necessary. We're covering all things Fitness, Health, Entrepreneurship, and MORE! Listen Now & start your path to a PCS-Proof Life!Grace Barnick-Damazo Hygiène et vie saine
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    • 46. The 3 Nutrition Shifts That Matter Most for Military Spouses (Especially Over 30)

      46. The 3 Nutrition Shifts That Matter Most for Military Spouses (Especially Over 30)
      May 17 2025

      17 May 2025

      The PCS-Proof Podcast

      (Episode 46) The 3 Nutrition Shifts That Matter Most for Military Spouses (Especially Over 30)


      🗓️ Week 6 of the 8-Part Fitness Jumpstart Series

      We’ve spent the last five weeks talking about fitness, mindset, and consistency in military life. But today, we’re switching gears and diving into one of the most common questions I get from women starting (or restarting) their fitness journey: “What should I actually eat to support my goals?”

      In this episode, I’m sharing the 3 key nutrition shifts that matter most for military spouses—especially if you’re over 30 and want to feel strong, energized, and less overwhelmed by all the conflicting nutrition advice out there.

      You’ll learn:

      • Why perfection is not the goal—and what to aim for instead

      • How to simplify meals with the "Protein + Produce" strategy

      • Why flexible meal rhythms work better than rigid meal plans

      • How to eat out (even at Chili’s!) without falling off track

      • What I actually ate during PCS hotel stays to stay fueled and guilt-free

      This episode is packed with realistic, behavior science-backed tips to help you fuel your body without the guilt, the confusion, or the meal plan overwhelm.

      Links & Resources:📍 Download the FREE 5-Step PCS-Proof Fitness Action Plan: fitpathcoaching.com 🌟 Learn more about the Effortless Eating 4-week nutrition course: #EffortlessEating 📱 Follow Grace on IG: @gracebfitness

      Timestamps:00:00 - Welcome back from Sapporo & catching up post-vacation03:40 - Why nutrition is uniquely challenging in military life07:15 - Nutrition Shift #1: Aim for consistently good enough12:00 - Nutrition Shift #2: Prioritize protein and produce17:45 - Nutrition Shift #3: Anchor to rhythms, not rigid plan




      Want More Structure + Support?

      📥 Grab your FREE 5-Step Fitness Action Plan now ⇒ PCS-Proof Kickstart

      The Kickstart guide will help you:

      • Identify your current military season

      • Build a flexible, personalized workout rhythm

      • Choose realistic, stress-free fitness goals that stick

      • Perfect for busy military spouses ready to create a sustainable fitness lifestyle.



      🗓️ Next Week:

      Setbacks are a normal part of military life—and fitness. Whether it's a PCS, a deployment, burnout, or just life happening, you don't need to spiral. In next week’s episode, I’ll walk you through how to bounce back without guilt, and how to keep moving forward even when it feels like you’ve been knocked off track.



      If this episode helped you feel more grounded and less overwhelmed around nutrition, please follow the show, leave a review, and share it with a fellow milspouse who needs some encouragement.

      🚀 And don’t forget to download your free PCS-Proof Action Plan—it’s the perfect companion to this entire 8-week series!

      Resources & Links:

      Check out the PCS-Proof Fitness Collective: The ultimate fitness solution for military spouses & active-duty women www.fitpathcoaching.com/pcs-proof-fitness

      Follow me on Instagram for more tips @gracebfitness

      Subscribe to the podcast so you never miss an episode!

      Share Your PCS-Proof Journey! ⁠⁠Apply Here to Join Grace as a Guest on a Future Episode!⁠⁠

      Keywords: Nutrition for Military Spouses, Healthy Eating, Military Spouse Fitness, Wellness, PCS Nutrition Tips, Meal Planning, Fitness Jumpstart, Hormone Health, Sustainable Nutrition, Military Life Health Tips
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      28 min
    • 45. Military Spouse Q&A: Guilt, Consistency, Bodyweight Workouts & What Actually Works

      45. Military Spouse Q&A: Guilt, Consistency, Bodyweight Workouts & What Actually Works
      May 5 2025
      5 May 2025The PCS-Proof Podcast(Episode 45) Military Spouse Q&A: Guilt, Consistency, Bodyweight Workouts & What Actually Works🗓️ Week 5 of the 8-Part Fitness Jumpstart SeriesThis week, we’re doing something extra special: it’s our first-ever Listener Q&A episode, and it’s all about you!Over the past four episodes of our 8-week fitness jumpstart series, we've talked about:How to start (or restart) your fitness journey, even if it feels overwhelming.How to build consistency in the chaos of military life.Why resistance training is essential (yes, especially for military spouses!).How to adapt your routine to the four unique "seasons" of military life.🎧 But this week, I’m answering your most real and relatable questions—things like:"Where do I even begin if I’ve been out of a routine for a year?""How do I stay consistent when every week looks different?""Why do I feel so guilty when I leave the house to work out?""Do bodyweight workouts really work, or do I need a gym to see results?""Why is strength training better than cardio for fat loss?""Do you ever take breaks from workouts, and how do you get back on track?"You’ll also hear a special guest appearance from my husband, Mike, who helps ask the questions while we record from one of our favorite places in Japan. (Spoiler alert: he tries to justify lifting our cat as a workout 😹)This episode is full of honesty, encouragement, and practical advice for military spouses who are navigating fitness in a life that’s anything but predictable.Want More Structure + Support?📥 Grab your FREE 5-Step Fitness Action Plan now ⇒ PCS-Proof KickstartThe Kickstart guide will help you:👉🏽 Identify your current military season👉🏽 Build a flexible, personalized workout rhythm👉🏽 Choose realistic, stress-free fitness goals that stick👉🏽 Perfect for busy military spouses ready to create a sustainable fitness lifestyle.🗓️ What’s Coming Next:Don’t miss next week’s episode (Week 6), where I’ll be diving deep into the nutrition shifts that matter most for military spouses. If you’re tired of rigid meal plans and confusing advice, you’re going to love this!💬 Enjoy listening to this episode? Be sure to subscribe and share it with a fellow milspouse who needs a nudge of motivation. And don’t forget to download your free PCS-Proof Kickstart Action Plan—it pairs perfectly with everything we’re building together in this 8-week series.➡️ Follow, rate & review the show!➡️ Share this with a fellow milspouse who’s ready to feel stronger➡️ Tag Grace on IG @gracebfitness and let her know what you’re lifting this week—even if it’s your toddler! 📲 Connect with us on IG: @pcsproofpodcastResources & Links:Check out the PCS-Proof Fitness Collective: The ultimate fitness solution for military spouses & active-duty women www.fitpathcoaching.com/pcs-proof-fitnessFollow me on Instagram for more tips @gracebfitnessSubscribe to the podcast so you never miss an episode!Share Your PCS-Proof Journey! ⁠⁠Apply Here to Join Grace as a Guest on a Future Episode!⁠⁠Keywords: Military Spouse Fitness, Fitness for Military Life, PCS-Proof Fitness, Four Seasons of Military Life, Fitness During PCS, How to Stay Consistent with Workouts, Perimenopause Fitness, Military Spouse Motivation, Fitness Adaptability, Military Life Wellness, Building Sustainable Fitness Routines
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      31 min
    • 44. How to Stop Falling Off Track: The 4 Seasons Strategy for Fitness Success

      44. How to Stop Falling Off Track: The 4 Seasons Strategy for Fitness Success
      Apr 26 2025
      26 April 2025The PCS-Proof Podcast(Episode 44) How to Stop Falling Off Track: The 4 Seasons Strategy for Fitness Success🗓️ Week 4 of the 8-Part Fitness Jumpstart SeriesIn today’s episode, we’re getting to the real heart of what it takes to make fitness stick for military spouses: adaptability. Because in this wild military life, nothing stays the same for long—and neither should your fitness routine.I walk you through why military spouses need a totally different strategy than their civilian counterparts, introduce the powerful Four Seasons of Military Life framework, and show you how to flex your fitness plan without losing momentum (or your sanity).Whether you’re navigating a PCS, deployment season, solo parenting, or just a chaotic schedule, you’ll walk away from this episode knowing how to stay consistent no matter what season you’re in.🎧 In This Episode, You’ll Learn:Why military life demands more flexibility from your fitness planHow to use the Four Seasons framework to adapt your workoutsWhat to focus on during “Winter” seasons of high stress and changeHow to set realistic goals that work with your life, not against itHow small adjustments can keep you consistent and confident year-roundReal-life examples of navigating PCS chaos without losing fitness progressWant More Structure + Support?📥 Download your FREE 5-Step Fitness Action Plan: PCS-Proof KickstartThe Kickstart guide will help you:Identify your current military seasonBuild a flexible, personalized workout rhythmChoose realistic, stress-free fitness goals that stickPerfect for busy military spouses ready to create a sustainable fitness lifestyle.✨ This Episode Is for You If:You’re tired of starting over after every PCS or deploymentYou want to stop feeling guilty for “falling off track”You’re craving a smarter, more flexible approach to fitnessYou’re ready to embrace fitness that adapts to your life—not the other way around🗓️ What’s Coming Next:Get ready for Week 5 — our very first Q&A Episode!Grace will be answering your real-life fitness, wellness, and military lifestyle questions—nothing is off-limits! From how to stay motivated during a deployment to how to adjust your workouts during a PCS, it’s going to be packed with practical advice and encouragement you can apply right away.📩 Submit your questions now on Instagram @fitpathcoaching or via email at grace@fitpathcoaching.com.💬 Love what you’re hearing?➡️ Follow, rate, and review the show to help more military spouses find these episodes!➡️ Share this series with a fellow milspouse who’s starting (or restarting) their fitness journey.➡️ Tag Grace on IG @gracebfitness and let her know what season you’re currently in! 🌸☀️🍂❄️Resources & Links:Check out the PCS-Proof Fitness Collective: The ultimate fitness solution for military spouses & active-duty women www.fitpathcoaching.com/pcs-proof-fitnessFollow me on Instagram for more tips @gracebfitnessSubscribe to the podcast so you never miss an episode!Share Your PCS-Proof Journey! ⁠⁠Apply Here to Join Grace as a Guest on a Future Episode!⁠⁠Keywords: Military Spouse Fitness, Fitness for Military Life, PCS-Proof Fitness, Four Seasons of Military Life, Fitness During PCS, How to Stay Consistent with Workouts, Perimenopause Fitness, Military Spouse Motivation, Fitness Adaptability, Military Life Wellness, Building Sustainable Fitness Routines
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      28 min
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