#354 Building Lifelong Health w/ Regina Havalova: Coaching, Consistency, & Navigating Fitness Phases

Welcome to a new episode of the Nutrition and Life Podcast! Today, host Lisa Franz sits down with Regina Havalova, a passionate nutrition and fitness coach whose journey has taken her from active family roots in Europe, through hands-on coaching in New Zealand, to founding her own thriving online business in Spain. Together, they unpack the realities of staying consistent with health and fitness, managing culture and lifestyle shifts, navigating business transitions, and supporting women through every stage, including perimenopause and menopause.

Regina Havalova opens up about her evolution as a coach, candidly explores the mental hurdles of lean gaining phases, and shares practical, compassionate wisdom for anyone feeling stuck, overwhelmed, or simply ready for sustainable results. If you want encouragement, actionable strategies, and permission to pursue lasting health at any age or phase—this one’s for you!

Timestamp Overview:

[00:00] - Warm Introduction & Friendship Origins

[01:17] - Regina Havalova’s Journey: Fitness, Family, and Coaching

[02:55] - From In-Person Training to Online Nutrition Coaching

[04:49] - Starting Your Own Business: Lessons, Fears, and Growth

[06:27] - The Value of Working for Others First

[07:44] - Coaching Clients of Different Cultures and Backgrounds

[08:44] - Tools for Consistency: Start Small, Stack Habits

[10:13] - Meal Prep, Planning, and Mental Freedom

[11:07] - Navigating Social Meals & Eating Out in Spain

[12:06] - Portion Control, Mindful Eating, and Living Flexibly

[13:35] - Strategies to Stop Overeating & Savor the Moment [

14:54] - Reframing Hunger as a Healthy Signal

[15:12] - Lean Gaining Phases: Mental Barriers & Self-Accountability

[16:29] - Hiring a Coach (and Cheating the Process!)

[18:02] - How to Eat More—Without Losing Your Way

[19:10] - Nutrient Timing, Tracking Pitfalls, and Quality Surplus Calories

[21:15] - Common Bulking Mistakes & Staying Digestively Comfortable

[23:17] - Seasonality, Body Image, and Wardrobe Tips for Bulking

[25:08] - Blending Hypertrophy, Running & Functional Training

[27:25] - Goal Clarity: Training, Competing, and Realistic Expectations

[29:24] - Setting Goals, Holidays, and Managing What’s Possible

[32:22] - Women, Perimenopause, and Lifestyle Factors

[33:51] - Supporting Women Through Hormonal Change

[34:25] - Final Takeaways: Consistency, Moderation & Joy

Connect with Regina Havelova:

Instagram: @regina.onlinecoach https://www.instagram.com/regina.onlinecoach

Connect, Share & Subscribe: Want even more support, simple strategies, and inspiration? Subscribe to the podcast and follow us on social for the latest episodes, expert guests, and updates from Lisa Franz. Share your favorite moment from this episode and tag us on Instagram @nutritioncoachingandlife or visit our website at https://nutritioncoachingandlife.com/