Fit(ish) Project: Recent Episodes
Lathan Bass
This podcast is for busy people like you and me who want to look good and feel better without our whole lives revolving around fitness and health. For the person who values fitness and being healthy but doesn't have hours and hours daily to dedicate to the gym. Or for those of us who still want to achieve our fitness goals but still enjoy some pizza or beer when we want to. Get fit, feel good, and look better, all while enjoying life and all it has to offer. Finally learn how to maximize results with minimal time.
I lost my first 35 pounds without even knowing what a calorie deficit was or tracking a single calorie. I started using some of the simple tips I’m going to share with you in this episode.
I was also 15 years old, so when I say simple, I mean very simple!
- The easiest ways to make your favorite meals, snacks, drinks, and desserts more fat loss-friendly
- Simple hunger and craving hacks that can make eating less feel a whole lot easier
- How repeatable meals, simple routines, and a few basic rules can help you stay consistent without tracking every calorie
- How 3 simple food swaps could save you hundreds of calories in a single day
Losing weight is part of the challenge. Building a lifestyle that allows you to keep it off for years is another. Millions of people can lose weight.
Many of those people struggle to keep it off. I've maintained my 100-pound weight loss for a decade and helped others do the same.
In this episode, you’ll learn:
- Why the way you lose weight can determine whether your results will last long-term
- The core habits successful weight loss maintainers continue using after the weight loss ends
- How to use your environment, accountability tools, and a maintenance range to prevent small setbacks from becoming major weight regain
- The identity shift that may be the biggest difference between people who temporarily lose weight and those who keep it off for life without constantly relying on motivation or willpower
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Everything I wish I had known when I started running 3.5 years ago, broken down into actionable tips you can start using today.
If you want to get into running, if you've tried running in the past but fallen off, or you've been running and want to get faster, this podcast is for you.
We'll cover 3 main topics
- Tips you should know when getting started with running
- Tips for making running a habit and staying consistent
- Tips for getting faster and becoming a smarter runner
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In this Q&A episode, I'm answering five common questions and then sharing simple, practical strategies to help you get better results in a simple, practical way.
- One simple nutrition habit you can start using today to make healthy eating feel easier, help manage hunger, and cut back on overeating.
- The 3 biggest mistakes that hold people back in the gym and 3 practical strategies to avoid them that can make a huge difference in your results.
- Common exercises overlooked for long-term health and why I've completely changed my opinion on these.
- 3 practical insights you can use to stay motivated when progress slows down.
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Things were going great, but then you went on vacation, celebrated a holiday, enjoyed a birthday, or had a rough weekend, which led to you "falling off".
The answer isn’t to punish yourself, slash calories, or try to burn everything off. It’s to get back to normal as quickly as possible. This simple 6-step process will get you there.
In this episode, you’ll learn:
- Why a big jump on the scale is not the same thing as gaining body fat
- The simple habits to focus on first to build fast momentum
- Why extreme diets, extra cardio, and punishment workouts usually backfire
- How to set yourself up for success and prevent this type of falloff next time something comes up
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If you’re showing up to the gym consistently, let’s make sure you’re getting the absolute most out of your workouts. This episode is full of quick tips you can apply in your next workout.
Here’s what you’ll learn:
- Lower body tips to feel exercises more and grow your quads, calves, and glutes better
- How to make upper body exercises feel better on your shoulders, back, and joints
- How machines, exercise selection, and rep ranges can be used to help you train harder and more effectively
- How to pick the right exercises to build the most muscle
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The missing link to easier fat loss, better gut health, and long-term health is something I bet you're not getting enough of: fiber.
Most people aren't getting nearly enough, but with a few simple tweaks, you could change that to get the benefits.
In this episode, you'll learn:
- Why fiber is one of the biggest missing pieces in most people’s diets.
- How eating more fiber can make fat loss easier without needing a perfect diet.
- Why fiber matters for digestion, gut health, cholesterol, blood sugar, and long-term health.
- Simple ways to start eating more fiber without feeling bloated, overwhelmed, or forcing foods you hate.
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The way you approached fitness in your 20s might not be working for you anymore in your 30s. How you recover, how you train, and how you eat, along with other things may need to change as you get older.
In this podcast, we'll talk through some of those things you may want to consider like:
- How to train in a way that fits your body, goals, experience, and season of life.
- Why training smart matters just as much as training hard, especially if you want to stay consistent, avoid nagging pain, and keep making progress long term.
- Why cardio, walking, sleep, stress management, and relationships matter way more for your health as you get older.
- Why sustainable weight loss is less about knowing what to do and more about planning, habits, identity, environment, and learning how to live a healthy life without making fitness your entire life.
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If your goal is fat loss and building a fit and muscular body, this episode breaks down how to stop overcomplicating the basics. We'll talk about ways to train smarter and make good nutrition habits easier to stick to.
- Find out which types of exercise burn the most calories and practical tips for burning more calories.
- Learn how to find a simple protein target and when going higher makes sense.
- Learn how to pick the right weights, when it makes sense to go heavier, and the most important thing when you want to maximize building muscle
- Learn when is the best time to swap out exercises to keep making great progress in the gym
- Learn practical tips for eating out and still staying on point with your diet
The older you get, the goal is not just to be strong. It is to be strong and move well. That starts with focusing on the right things when you're younger so you can enjoy those benefits for the next 40-50 years.
In this episode, you’ll learn:
• Why full range of motion strength training should be the foundation if you want to build muscle, get stronger, and keep moving well as you get older
• The difference between stretching and mobility, and how to know when the best time is to use each one
• The benefits of foam rolling and how to use it most effectively
• How to build a realistic routine that helps you feel less stiff, move better, and keep training hard without overcomplicating it
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Summer doesn’t have to be the season where you lose all momentum and start over in two or three months. In this episode you'll learn the practical strategies so you enjoy your summer and still hit your fitness goals.
We'll discuss:
- How to enjoy cookouts, vacations, drinks, and social events without going completely off the rails.
- Why most people fall off during summer and how to avoid the all-or-nothing spiral.
- How to set daily, weekly, and bare minimum targets that match your goals and lifestyle.
- Simple strategies for nutrition, alcohol, training, travel, and getting back on track after an off-plan day.
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This episode breaks down the biggest mindset, nutrition, and training mistakes that keep you stuck even when you feel like you know what to do.
• Why all or nothing thinking keeps you spinning your wheels and what to do about it
• Why knowing what to expect with fat loss, muscle building, and habit change is a huge key of staying consistent long term
• Nutrition mistakes that make fat loss harder than it needs to be and how you can simplify it to focus on the things that get you the most progress
• Why random workouts, chasing calories burned, and not training with progression keep you from building the body you want
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This Q&A episode is all about helping you lose fat, build muscle, using cardio to improve health and recovery faster, manage hunger, and navigate summer in simple and practical ways.
• How to lose 10 to 15 lbs while keeping muscle, and why getting leaner requires more intention the leaner you already are.
• How to balance lifting and cardio so you can improve your health, endurance, recovery, and still keep getting stronger.
• The best exercises to focus on when you want to build strength and muscle without spending hours in the gym.
• What to do when your hunger goes up from more activity, and how to manage it without feeling like you need to eat everything in sight.
• How to handle summer after a fat loss phase so you can enjoy life, maintain your progress, and avoid completely falling off.
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GLP 1s have changed the weight loss conversation, but even if you never use one, there are practical lessons we can take from how they work.
In this episode, you’ll learn:
• Why calories still matter most for weight loss, and how GLP 1s help reinforce the truth that eating less is the main driver of fat loss.
• How managing hunger can make weight loss feel easier, and simple ways to stay fuller with protein, fiber, high volume foods, better sleep, and regular meals.
• Why weight loss is not just physical, and how food noise, stress eating, boredom eating, and your relationship with food can make consistency harder.
• Why keeping the weight off comes down to sustainability, muscle building, and learning the habits you can actually keep doing for years.
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You go to the gym, but you don’t really look like it yet.
In this episode, we’ll walk through exactly what you need to do to change that, including the biggest diet, training, and lifestyle mistakes that keep people from seeing any changes in their body.
In this episode, you’ll learn:
• Why working out more won’t fix the problem if your diet doesn’t include the right things to support fat loss and muscle growth
• The top 3 training mistakes people make when they can’t get their body to change and how to fix them
• How your expectations set the stage for whether or not you actually achieve the result you’re looking for
• How lifestyle factors like sleep and stress play a role in transforming your body
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You may be thinking about weight loss the wrong way. If you care about how you look, feel, and perform, then it’s not just about losing weight. It’s about losing fat and maximizing muscle mass.
In this podcast, you'll learn:
• why maintaining muscle is one of the biggest keys to better body composition, strength, metabolism, and long-term results
• Why losing weight as fast as possible is usually the wrong goal if you want to look better and keep the results
• 3 common mistakes people make that cause muscle loss during a fat loss phase
• A simple fat loss checklist to help you lose fat while supporting muscle retention or growth
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Q & A episode where we discuss these topics
- How to balance running (or any cardio) with your strength training
- Tips for getting out of the "perfect diet" leading to the overeating trap
- An effective and efficient workout plan if you have only 3 days to work out per week
- Building back confidence after failing at your fitness goals
- Practical tips for making the most progress in the least amount of time
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What if you could eat a lot of the same foods you already enjoy, make a few small tweaks, and go from gaining weight to losing it?
That’s exactly what calorie swaps can help you do. When you better understand food and calories, dieting starts to feel a whole lot simpler and less restrictive. More importantly, it becomes something you can actually stick with long-term, so your results last for years, not just a few weeks.
In this episode, you'll learn:
- What energy balance is and why understanding it is the key to losing, gaining, or maintaining your weight
- The most common eating mistake that keeps people stuck, and how to solve it
- How to make "unhealthy" food higher in protein and lower in calories to fit your goals
- Food swaps you can make today to save you thousands of calories per week, based on the most common foods we're all likely eating
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You know sleep matters, but how often are you actually getting a good night’s sleep?
When it comes to losing fat, building muscle, and improving your health, sleep is one of the most overlooked pieces of the puzzle. But it plays a huge role in how you look, feel, and perform every single day.
In this episode, you'll learn:
- How improving your sleep can make fat loss easier
- Why not getting enough sleep can hurt metabolism, muscle building, fat loss, and recovery
- How better sleep can help you build muscle and perform better in your workouts
- Practical tips you can use right away to start sleeping better tonight
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If you're putting in the work, don't you want to maximize your results? Learn to fuel your workouts the right way so you can perform better, recover faster, and keep making progress instead of feeling flat, drained, and underperforming.
In this episode, I break down:
• The most common fueling mistakes people make, including under-eating, avoiding carbs, getting too little fat, skimping on protein, and ignoring hydration
• How to fuel for lifting before, during, and after your workouts so you have stronger workouts and better recovery
• How fueling changes for endurance and high intensity training, including carbs, fluids, and electrolytes before, during, and after longer efforts
• Simple practical examples of what to eat and drink so you can stop overthinking it and start getting more out of your training
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Q & A episode where we cover the following topics
- Why is changing so difficult, and what traits do you need to make lasting change
- Is fasted cardio better for fat loss
- A step-by-step plan to lose 20 pounds before summer
- How to know when you should push through or when to pull back with workouts
- Tips for improving your cardio and lowering your heart rate over time
If you have questions you want answered in the future, you can always message me at any of the social accounts below!
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Two people who have lost 100 pounds sharing their knowledge and experiences with you. We skip past the surface-level stuff and get into mindset, psychology, and the behind-the-scenes details people don't talk about around weight loss.
It's the part many people overlook, and it's one of the main reasons people struggle to get results and why it's so hard to find people who can lose weight and keep it off.
In this episode, we talk about:
- What finally changed for Mady to make the changes stick this time
- How she managed to do this with a husband and 3 kids, and what role they played in this
- Things she learned and mindset shifts about food she had to make to see results
- How to set yourself up for success with a huge goal like losing 100 pounds
Find out more about Mady here!
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Most people get into fitness because they want more confidence. Confidence isn’t something you’re born with, it’s something you can build and fitness is one of the most tangible ways you can do it.
In this episode, we're going to break down exactly how and you'll learn:
- The Look Feel Perform framework, so you know exactly how fitness builds confidence
- How to build confidence and a better body without relying on motivation or perfection
- Simple training and nutrition actions to improve how you look and feel without getting obsessive
- How performance goals expand what you believe you can do and carry over into work relationships and life
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We all want faster progress and assume that means doing more, but most people are overlooking the a big piece of the puzzle: recovery.
Your ability to recover determines how fast you make progress.
In this episode you'll learn how you can optimize your recovery without a ton of extra work and you'll also learn:
- The big 3 recovery levers that actually move the needle the most
- How to train smarter so you’re not burying yourself and slowing down progress
- How getting a few things right outside the gym can boost your results inside the gym, better energy, better workouts, better progress.
- When things like stretching, soft tissue work, cold plunge, and sauna are a good idea, when they’re not, and how to use them without sabotaging progress.
If you want more content like this you can check out any of my other socials and opt in to my weekly newsletter.
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The scale can be one of the best tools for fat loss or the fastest way to quit early when you don’t know how to use it the right way. Thousands of people stay stuck or quit because of public enemy #1: the scale.
In this episode, we're going to fix that! You'll learn:
- Most common scale mistakes people make and the simple changes you can make to fix them starting today
- Why the scale can go up even when you’re doing everything right and the main drivers that have nothing to do with fat gain
- Best practices using the scale that makes weigh-ins actually useful you stick to the plan and see better results
- How to know you’re making real progress even if the number isn’t moving much by using other important metrics in addition to the scale
Get tons more practical fitness content made for everyday people. 👇
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In this Q and A episode, I answer common questions about fat loss, muscle building, and cardio and give you practical strategies you can use right away.
- How to eat in a calorie deficit without feeling like you are starving by looking at things like fiber, volume eating, pre-planning, and your food environment.
- Whether meal timing matters for fat loss, and how to choose between a few bigger meals vs more frequent smaller meals based on what actually helps your hunger and consistency.
- How many sets per muscle per week you really need to build or maintain muscle, including the minimum effective dose, the realistic sweet spot for most people, and when higher volume makes sense.
- How much extra cardio actually helps with fat loss and whether or not it's worth it
- How sleep affects how much fat you lose and how much muscle you build
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If eating healthy feels hard, it’s probably because you’re trying to change your whole life overnight instead of building a simple system you can enjoy that's easily repeatable.
In this pod, we'll go over:
- The key to picking an approach that feels doable, not extreme, so you actually stick with it
- A repeatable weekly diet that keeps meals simple Monday through Friday, adds variety on weekends, and still allows 1 to 2 meals out without blowing everything up
- Simple protein and meal shortcuts (crockpot, whey, Greek yogurt, bars and shakes, canned and frozen foods, fast food upgrades) that save time and keep hunger under control
- Practical planning tips that make the healthy decision the easy decision (running meal list, staple grocery list, pickup or delivery, ingredient prep, and what to do when travel makes things messy)
The "I DONT HAVE TIME" Cookbook
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The goal isn’t just to live more years, it’s to actually enjoy those years. In this episode I break down 7 things you can start today that make you healthier now and stack the odds in your favor long term.
What you’ll get from this episode
- The 7 biggest “longevity levers” that matter most (no hacks, just the fundamentals that actually work)
- Why each one matters in real life and how it connects to the biggest health problems people face
- Simple, doable action steps you can start today for every category (movement, food, stress, relationships, and more)
- The mindset shifts that make this sustainable so you stop doing all or nothing and start building health for life
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A real conversation with Lynn, a dad of 3 and former athlete, on how he built a sustainable fitness routine that helped him lose fat, build muscle, and show up better for his family without burning out.
In this episode, we talk about:
- The simple diet changes Lynn made to lose body fat and build muscle without feeling restricted
- The mindset he uses to balance work travel, family life, and training when life gets hectic
- How prioritizing his own health created a ripple effect that benefited his entire family
- The identity shift from former athlete to fit dad and how he rebuilt consistency in this new season of life
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If you want practical tips on fat loss, muscle building, or motivation, this Q and A episode is a rapid fire reset with simple answers you can actually use this week.
- Good foods to eat for fat loss so you feel full, hit your protein, and stop guessing what “healthy” even means
- Filling low calorie foods that actually taste good so you can stay in a deficit without feeling like you’re dieting
- Best workout splits when you’re short on time so you still make progress even with a busy schedule
- Getting stronger and building muscle once you’ve hit a plateau with the simplest levers to pull 1st
- Steps or cardio for faster fat loss and how to use it without burning yourself out
- What to do when motivation is lacking so you can stay consistent even when you don’t feel like it
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Tracking calories is a skill that removes the guesswork so you can stop spinning your wheels and start losing fat on purpose. This episode shows you how to do it without adding a bunch more to your plate.
In this episode, you'll learn
- • The basic principle all fat loss methods follow
- • How to simplify your macros with a simple focus on calories and protein
- • The biggest myths that keep people stuck and what’s actually true about metabolism, restriction, and time
- • Practical tips that make it easy and sustainable day to day (including eating out)
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In this episode, I’m sharing the simple life hacks and mindset lessons that helped me lose 100 pounds, run a marathon, and stay in great shape in a way that felt doable and sustainable.
What you’ll get from this episode
- Simple ways to make the healthy decision the default, even on busy days
- Small habit upgrades that create outsized results without needing perfection
- A better way to think about goals and consistency, so you stop starting over
- The mindset shift that helps you handle setbacks and keep moving forward with a 1% better approach
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Most people fail at fat loss because they chase fast results with methods they can’t sustain.
In this episode, I break down the exact mindset and simple system that helped me lose 100 pounds and keep it off for 9 years.
- Why 80 to 90% consistency beats perfection, and how to set expectations so you actually stick with it
- The 5 pillars that drive sustainable fat loss: calories, protein, steps, workouts, and the 1% better mindset
- How to pick a realistic calorie target and adjust based on real feedback like scale trends, progress photos, and how your clothes fit
- The practical “do this today” steps for protein, daily movement, and weekly lifting so you build results you can maintain for years
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In this Q and A episode, we break down fat loss, muscle building, and discipline in a way you can actually apply starting today.
Here are a few things you can expect to learn:
- How to lose a large amount of weight without gaining it back
- Actionable tips to stop stress eating
- How to build muscle in your 30s the most effective way
- How to build real discipline that sticks into the new year
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Learn how to add years to your life, plus add some life to those years by understanding these 3 numbers.
In this episode, we break down the 3 metrics that predict not just how long you live but how strong, fit, and confident you feel along the way.
- Why understanding your VO2 max is important and how to improve it
- Clear strength targets so you feel strong and fit today and in the future
- What a healthy body fat range actually looks like and how to start moving toward it
- How to turn all of this into a realistic weekly plan for training and nutrition you can actually stick to
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Loose skin is one of the biggest fears people have about losing weight.
In this episode, we'll break down what actually matters and what you can do about it, so loose skin is not the thing that stops you from getting healthy.
- How losing 100 pounds affected my own skin, and what I did that helped limit loose skin
- The main things you can control like weight loss speed, lifting, protein, sleep, and basic skin care
- The things you cannot control, like age, genetics, how long you have been overweight, and how much you plan to lose
- A simple plan to follow to keep your skin as tight as possible
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If you are going to spend time working out then you might as well get the absolute most out of it.
In this episode I share what I have learned from over 15 years of training myself and years of coaching others.
• How you can use cardio and performance goals to see better results over time
• How to get more out of the workouts you already do using simple progressions and back off sets so you can keep adding strength without adding a ton of extra time
• Small upgrades like straps, finishers, smart rest times, and filming your form so you build muscle faster without living in the gym
• Controlling the big levers outside the gym like sleep, and food to speed up your results
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If you have spent years knowing you need to change but cannot seem to stick with it, this one is for you. Kyle has lost over 60 pounds total and more than 40 of those pounds in the 15 months we worked together, all while traveling for work and becoming a new dad.
In this conversation we break down how an everyday guy with a busy schedule and real life stressors finally made it stick for good.
You will hear:
• What finally clicked for Kyle after years of starting and stopping
• How he learned to eat in a way that works for real life, not just a perfect week
• The simple structure we used to balance work travel, family life, and progress
• How becoming a dad shaped his motivation and his choices
• The mindset shifts that helped him stop chasing quick fixes and build a lifestyle
If you are a guy who has been telling yourself you will start on Monday, or you feel like you have tried everything and nothing sticks, Kyle’s story will hit home. He is a normal guy who decided he was done feeling stuck and was ready to become the kind of man his family can look up to.
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Q&A episode diving into the common questions around diet, exercise, and anything health-related. In this episode, you'll learn
- How to get rid of excessive late-night snacking
- Best tips for building a strong and muscular back
- Fat loss fast food options when you're on the go
- 3 options when you hit a weight loss plateau
- Best ways to prevent muscle loss when mixing cardio and strength training
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Let's settle this debate! Snacks can help you lose fat or quietly stall your progress, depending on how you use them. In this episode, you'll learn exactly how to make them work for you rather than against you.
In this episode, we'll lay out:
- Hidden benefits of snacking
- Sneaky problems with snacking
- Who it's best for and who it's not
- Best "fat loss" snacks
- Practical snacking tips you can start using today
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Leaner, stronger, and live longer are 3 of the most common fitness goals. We break down exactly how to move from where you are to where you want to be, one level at a time.
In this podcast, you'll learn:
- How to set honest expectations so your plan matches what you can commit to
- The key habits you need to get leaner, build muscle, and live longer
- Practical next steps you can use to start improving today
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Let’s be real, you won’t always be perfect with your fitness. Busyness, stress, and life will make it difficult sometimes, but there are plenty of ways to keep momentum rolling.
In this episode, we go over 15 ways to improve your training, diet, and lifestyle in under 5 minutes.
What you’ll learn
- How to get a good workout even when short on time
- Easy ways to stay more consistent with your eating habits
- Quick wins to better manage stress and improve sleep
- And much more!
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A Q & A episode answer common questions about fitness and health and anything in between. In this episode, you’ll learn:
- How to stay consistent when life gets busy (and drop the guilt when you miss workouts)
- How much training it really takes to maintain your muscle and progress
- The truth about carbs — when they’re helpful, when they’re not, and how much you actually need
- Tips for starting running without burning out or getting injured
- How to balance lifting and cardio while breaking through weight-loss plateaus
If you liked the podcast here's some other things to check out 👇
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In this episode, I sit down with my former client Karen who’s lost 70 pounds and completely changed her life.
Karen was overweight most of her life before deciding enough was enough. She made the leap, built consistency, and turned things around while juggling grad school and working overnight shifts.
We dive into:
- What finally motivated her to start
- The physical and mental changes that came with the journey
- How she stayed consistent through tough schedules and long nights
- The mindset shifts that helped her keep the weight off
If you’ve ever felt like life is too busy or the odds are stacked against you, this story will prove what’s possible when you commit and take ownership.
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Are you following a program or just hoping your workouts will “work themselves out”?
In this episode, I teach you how to stop winging it and build a plan that actually delivers results.
Here’s what you’ll gain:
- A breakdown of the 4 essential movement types (strength, cardio, mobility, walking / daily movement) and why each matters
- Why structured training consistently beats random exercising and how it speeds up your progress
- How a personalized plan will save you time (less wandering in the gym, fewer wasted sessions)
- Easy-to-adapt routines for 2-hour or 4-hour weekly time budgets, plus the keys to recovery, sleep, and nutrition to make it all work
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Everybody wants to know: What’s the best diet? Keto, Mediterranean, Paleo, Carnivore.
The options are endless, and everyone has an opinion. The truth is, the “best” diet depends on you.
What You’ll Learn in This Episode
- The pros and cons of today’s most popular diets
- How to match a diet style to your personality and lifestyle so you can actually stick with it long term
- The patterns that the most effective diets all share
- Practical takeaways to cut through the noise and finally answer the question: what really is the best diet for you
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In this Q&A episode, I’m tackling some common struggles people face with fitness, weight loss, and dealing with injuries.
You’ll learn:
- How to handle cravings without derailing your progress (and the difference between true hunger vs. mental cravings)
- What to do about hip soreness when starting running and how to prevent it long-term
- Smart strategies to keep training when you’re injured so you don’t lose momentum
- The best ways to recover when you’re sore but still need to get a workout in
- Why plateaus happen and what to do when the scale stops moving
- How to transition away from calorie counting without gaining the weight back
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Most people don’t get stuck Monday–Friday. It’s the weekends... football, alcohol, pizza. That throws everything off and keeps people feeling stuck. Good news is you can do both, though!
In this episode, I’ll break down:
- How to set the right goal for the season (lose, maintain, or just enjoy).
- 3 simple weekend strategies to enjoy food and drinks without blowing progress.
- Quick tips for alcohol, snacking, and getting steps in.
- Why the scale always jumps on Monday and how to handle it.
Listen in and walk away with a game plan you can actually use this weekend.
Food Accounts To Follow For Low-Calorie Recipes
Flexible Dieting Lifestyle
Tasty Shreds
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Fitness trackers are everywhere, but are they actually helping you get results or not?
In this episode, I break down the science, benefits, and pitfalls so you know how to use them effectively.
You will learn:
• What fitness metrics to pay attention to
• The biggest mistake people make when using fitness trackers
• How trackers can boost motivation and accountability without running your life
• The dos and donts so you get the benefits without the stress
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Ever stepped on the scale and nearly panicked? The good news it’s rarely a bunch of fat gain. Today, I’ll show you what’s really happening when the number shoots up and what to do about it.
What You'll Learn
- Why scale spikes are usually water retention—not fat gain and what actually causes them.
- The main triggers behind sudden weight jumps (carbs, salt, alcohol, stress, sleep, workouts, digestion).
- Practical strategies to bounce back without detoxes, crash diets, or punishment workouts.
- How to measure real progress beyond the scale so these moments don’t derail your motivation.
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Most people think fitness is about doing more, eating less, and grinding harder. But the truth is your approach has to evolve if you want results that last.
In this episode, I break down real questions about training, calories, and what actually works.
What you’ll learn:
- Why your 20s and 30s require very different approaches to training and recovery
- Do you really need to track calories to lose weight—or is there another way?
- The most effective way to set your calorie target (and mistakes to avoid)
- How to maximize results when you’re short on time with warm-ups, mobility, and exercise selection
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Only 1 out of 10 people who lose weight will keep it off longer than 5 years. They aren’t special. They do a few things most people don’t. In this episode, we break down exactly what those things are so you can use them too.
- Why most people regain the weight within 1–5 years — and how to avoid becoming another statistic
- The 7 key habits successful weight loss maintainers have in common (and how to start building them today)
- How to design a lifestyle you actually enjoy so the results stick for good
- The mindset shift that makes getting back on track after a setback easier than ever
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It’s hard to fix problems you don’t even see clearly. If you feel like you’re doing everything right but still not making progress this episode will help you figure out why.
In this episode, I break down:* The perfection trap that keeps smart people stuck at the starting line * Why your expectations are making you quit too soon * The real reason it feels like you're spinning your wheels (and how to fix it) * How to start shifting your identity with small, consistent wins
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Can you really lose fat and build muscle at the same time? In this episode, we break down the truth about body recomposition and whether it’s the right move for you.
What You’ll Learn:
- What body recomposition is and how it actually works
- Who should focus on fat loss, muscle gain, or try to do both
- Real strategies to get stronger, leaner, and feel better in a practical way
- Pros and cons of recomposition vs. traditional bulking/cutting
- How to know which approach fits your body, goals, and lifestyle
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Tiny changes. Major progress. Discover how simple tweaks can transform your diet, training, mindset—and results. It's the 1% better mindset but backed with practical things for you to add in today.
In this episode, you’ll learn how to…
- Nutrition hacks that stick: flavored or sparkling water, frozen strawberries, crockpot meals, smart fast‑food swaps.
- Efficient training boosts: superset and rest‑pause strategies, lifting straps, sneaky steps (walking pad), and going close to failure.
- Consistency made easy: set specific training goals, use accountability, and lean on the 5‑minute motivation rule.
- Lifestyle wins: calorie‑cycle around your social life, pick low‑calorie drinks, ban your phone from the bedroom, and sneak in short walks.
- Mindset & mobility on the go: take the stairs, sit on the floor, choose fun cardio or podcasts, and build healthy habits into daily life.
Tune in for quick, actionable tips that stack into big wins.
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In this episode, we’re diving into how to fix a slower metabolism, fat loss travel tips, and answering some common questions about optimizing your gym routine and nutrition.
Topics covered:
- Understanding metabolism and what factors can slow it down
- Practical ways to boost your metabolism with simple habits
- Travel-friendly fat loss tips to stay consistent on the go
- When and why to change exercises in the gym for better results
- How to get more protein without adding extra calories to your diet
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Your fat loss doesn’t start in the gym. It starts at the grocery store. In this episode, I’m breaking down exactly how to shop like someone serious about losing weight and keeping it off.
Here’s what you’ll get from this episode:
- The biggest grocery shopping mistakes that sabotage fat loss (and what to do instead)
- A simple strategy to build your weekly grocery list without feeling overwhelmed
- The exact foods I recommend for high-protein, high-volume, and high-satiety meals
- How to balance the 80/20 rule and avoid keeping trigger foods that lead to overeating
If you need some recipes, you can grab my free cookbook with over 50 macro-friendly, high-protein meals — linked in the show notes.
50+ Recipes To Make Weight Loss Easier
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Most people don’t fail because they don’t want to change. They fail because they’re stuck in the wrong mindset and focused on the wrong things.
In this episode, we break down the mindset shifts and real-world habits that separate the people who finally make it stick from the ones who keep starting over.
- Why trying to be perfect keeps most guys stuck — and what to focus on instead
- How the most successful clients think about food, progress, and long-term change
- What “strategic ignorance” is and how it quietly sabotages your goals
- The underrated mindset shift that makes fitness sustainable (and actually enjoyable)
- How simple tracking and awareness (not obsession) leads to better results
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In this episode, I break down the real science behind metabolism, aging, and why most people are blaming the wrong thing.
I’ve coached everyone from middle schoolers to 70+ year olds — and the truth is, progress is possible at any age when you focus on what actually matters.
Here’s what we dive into:
- What the latest research really says about how metabolism changes with age
- Why gaining weight seems so easy as we age and how to stop it from happening
- How much the average American actually eats and moves and why you should know
- What to focus on instead to kickstart results and build a body you feel good in
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In this episode, I answer real questions that cut through the noise and get to the truth about fat loss, discipline, and what actually works.
Here’s what we dive into:
- What the fat-burning zone really means (and why it doesn’t matter like you think)
- How to practically build discipline when motivation is low and life is busy
- My honest thoughts on GLP-1 meds like Ozempic and when they might actually help
- Why the scale can go up when you first start dieting—and what to focus on instead
- High reps vs low reps for building muscle: which is better and why it depends
If you’re tired of second-guessing everything and just want real answers from someone who’s lived it—this one’s for you.
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Tired of starting over? This episode breaks down why motivation isn’t your problem—it’s your system.If you’ve been trying to do everything right but still can’t stay consistent, this is the missing piece.
Here’s what we'll get into:
- A simple way to build a system that works for your life
- How to stop relying on willpower and stay consistent
- Real examples from my own journey and clients
- What to focus on daily to lose fat and build muscle without overthinking it
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In this episode, I sit down with my client Nate — a busy dad and husband who’s lost over 90 pounds and recently crushed a half marathon!
We talk about the real stuff — what it took to get started, the plateaus he faced, and how we built a plan that actually fit his life. We'll get into:
- What finally pushed Nate to take action on his health
- How he lost 90+ pounds while juggling work, family, and life
- The mental shifts that helped him stay consistent (even during tough seasons)
- His approach to food, training, and building momentum over time
Whether you’ve got 30, 50, or 100 pounds to lose, Nate’s story will show you what’s possible when you stop chasing quick fixes and start playing the long game.
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Most people focus only on the physical side of fitness—impressive before-and-afters, building muscle, and losing weight. That stuff is great, but the mental side matters most if you want to keep those results for years to come.
In this episode, I’m breaking down the mindset shifts so you can make this a lifestyle and avoid being like the majority of people who put in all the effort only to watch their results slip away.
Here’s what you’ll take away:
- Why setting the right expectations from the start matters way more than you think
- 3 popular beliefs about fitness holding you back
- How to track progress beyond just your weight and measurements
- A simple way to build real confidence and start acting like the person you want to become
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In this episode, I’m answering 5 questions I’ve gotten recently. Mixing the facts with personal experience and as always some practical tips you can use to improve your health and fitness starting today.
Here’s what I cover:
- How many workout days per week you need for the best results
- Whether you should track calories or all your macros
- How to build confidence after failing so many times
- The impact weight loss has on your life outside the gym
- How my own workouts and diet have changed since losing 100 pounds
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In this episode, I break down the 6 key priorities of the Fat Loss Pyramid—ranked in order—so you can stop wasting time and finally make progress that sticks.
Whether you're stuck, overwhelmed, or just overcomplicating it… this will help you simplify the game.
You’ll learn:
- How understanding calorie balance gives you the freedom to eat what you want
- Whether carbs or fats matter more for fat loss (and what to prioritize)
- If the timing of your meals actually impacts your results
- How big of a role supplements really play—and what’s mostly a waste of money
- The most important factor for long-term results that most people overlook
- How to simplify your fat loss approach so it fits your life and actually sticks
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Let’s be real—life isn’t always routine. Travel, social events, long days… it all happens.
But that doesn’t mean your fat loss goals need to go out the window.
In this episode, I’m sharing 3 go-to tools you can use to lose weight and keep it off even when life isn’t perfectly structured.
You’ll learn:
- Why understanding fat loss principles matters more than trying random diets
- How you can use calorie cycling to enjoy your weekends and still lose fat
- A simple method you can use when traveling to stay on track
- The dieting method you can use plan ahead for social events or when you're on the go
If you're trying to lose fat without turning your life upside down, this one’s for you.
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Everyone shows the highlights. But the real transformation happens in the messy middle — the part people rarely prepare you for.
In this episode, I break down what that journey actually looks like so you can stop second-guessing yourself and avoid falling off.
What you’ll learn:
- The 3 stages of every fitness journey (and which one you're in)
- Why most people quit in the middle — and how not to be one of them
- What progress really looks like when chasing meaningful goals
- How to build a mindset and lifestyle that lasts
Need some help on your weight loss journey check the link below.
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In this Q&A episode, I’m answering some of the most common questions I get—from struggling with rest days to staying on track during summer without missing out. If you’ve ever felt like you're doing too much or not enough, this one’s for you.
In this episode:
- Why taking time off is actually what you need
- How to stay consistent without sacrificing your summer social life
- When to push harder in the gym—and when to pull back
- Why self-sabotage happens (and how to break the cycle)
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You want to build muscle, cut hunger, and look your best? You need protein. In this episode I’ll show you exactly how to hit your protein goal target today using this 3‑2‑1 method. In this episode we'll discuss
- Why protein gives you the most results for your time and effort
- Surprising perks of extra protein you didn’t know about
- The crazy simple 3‑2‑1 plan
- Easy steps to plan, prep, and put this method into action today
Let's get into to!
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Most people think fit people are more motivated, more disciplined, or just built different.
But the truth is—they’ve built systems, not just willpower. In this episode, I’m breaking down 5 things fit, healthy people do that most never see.
What you’ll learn:
- Why focusing on the system beats obsessing over the outcome
- How fit people bounce back quickly instead of starting over
- The real reason motivation isn’t the answer
- What planning ahead actually looks like in a sustainable routine
- How failure is part of the process—not a sign to quit
If you’ve ever wondered how people actually stay consistent, this one’s for you.
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In this episode, we break down the role genetics actually play in weight loss—and how much control you still have over your results.
What we cover:
- What parts of your health are influenced by genetics
- How environment and habits shape long-term success
- How much control you actually have over your health outcomes
- 3 practical steps to start making real, lasting change
This episode will help you shift from frustration to empowered action.
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Q & A episode where we discuss these 5 topics
- 2 keys to developing better discipline
- If you should avoid certain foods for weight loss
- Travel tips to stay locked in during a weight loss phase
- Progressing the right way to build more muscle
- Avoiding the "fall off" trap
If you want a question answered in the future, use one of the social media links below to reach me!
Apply for 1-on-1 weight loss coaching ⬇
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In this episode, I dive into my experience completing the 75 Hard challenge, sharing the highs, lows, and everything in between.
What You'll Learn:
- Personal Insights: My motivations for starting, the obstacles, and the strategies that kept me on track.
- Pros and Cons: The good and not-so-good parts of the challenge.
- Key Takeaways: Lessons on discipline, resilience, and the power of structured routines you can use to hit your goals.
- Who It's For: Insights into who might benefit most from the challenge and considerations before starting.
Tune in to get my take on one of the most popular challenges out there!
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In this episode, I’m sharing some of the biggest lessons I’ve learned that have changed the way I think about fat loss, metabolism, and overall health. These aren’t just the usual tips—they’re deeper insights that can help you get better results and feel your best.
Key Takeaways:
- Fish for Better Metabolism
- The Huge Role of Muscle Mass in Metabolism
- How You Can Train Your Brain To Do Hard Things
- How Sunlight Improves Sleep & Lowers Your Risk of Getting Sick
- Creatine’s Effects on Mental & Brain Health
🎧 Tune in now and start making small shifts that lead to big results!
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In this milestone 100th episode, we reflect on five lessons learned over the last couple of years and how they relate directly to your health and fitness journey. We'll talk through some things like:
- A simple formula to accomplishing your biggest goals
- How doing this one thing can keep you motivated for longer
- Staying away from the comparison trap
- Getting over your fear of failure
- The powerful "rule of 100"
Let's get into it!
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Question and answer episode where we talk through these five common topics
- Practical tips to stop you from overeating
- What you can do to fix muscle imbalances
- General guidelines to address low back pain
- Tips to build a more muscular back
- How long real long-lasting health changes take
If you have questions you want answered in the future episodes, message me on Instagram with the link below!
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Cravings can feel impossible to resist sometimes, but they don’t have to control you. In this episode, we break down why cravings happen and how to stop them before they derail your progress.
You’ll learn the difference between true hunger and emotional cravings, plus practical strategies to stay in control. Whether you struggle with late-night snacking or sudden snack urges, these tips will help you take back control. If you're ready to stop feeling powerless around food, this episode is for you!
What you'll learn:
- The real reason cravings happen (and it’s not just willpower)
- How to tell the difference between hunger and cravings
- Simple nutrition and mindset shifts to reduce cravings naturally
- Actionable strategies to stop cravings in the moment
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Healthier habits lead to a healthier, stronger, more confident you. Life is busy and stressful sometimes, and your attention and energy are limited. To make sure you're not wasting your most precious resource of time, you need to focus on the right things.
In this episode, I'll walk you through 4 exercises "rules" I've focused on over the last decade to help me lose a bunch of weight, improve my health, and get in the best shape I've ever been in.
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I'm halfway through the popular challenge known as 75 Hard and giving you an update on my results, my struggles, and the lessons I've learned so far. Some takeaways you'll get from this one:
- The power of high-leverage health habits
- Why something as simple as drinking water can improve so many other health areas
- Why the scale is so unpredictable and how to deal with that
- One thing people get wrong about getting good sleep
I hope you enjoy this one!
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Whether you realize it or not, everything around you constantly influences your decisions. What kind of food you eat, how often you work out, whether you go for that second dessert.
If making those healthy decisions every day seems like such a struggle, this one is for you. Improving the environment around you can quickly make the healthy choice the easy choice.
You can stop relying on pure willpower and motivation to get the results you want. In this one, you'll get 13 simple and practical tips. Many of them you can start using today!
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Q & A episode answering questions from you guys. Here are the topics for this one.
- What to do when weight loss slows down
- Getting out of all or nothing mindset
- When it might be time to take a diet break
- Tips to stay on track when eating out
- Best supplements for weight loss
If you want a question answered in a future episode, message me at Bassbuiltfitness!
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You make around 200 food choices every day! No wonder people feel stressed out and overwhelmed by what to eat. Having some "food rules" or guidelines to follow can solve that.
Eating should be enjoyable, not stressful. Your diet should help you feel and look your best, too. So, in this episode, I'll share my "food rules" that have made losing 100 pounds and getting into the best shape of my life simple. By the end of this one, you'll have some things you can start using today. At the very least, it'll give you some ideas for creating your own "food rules".
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You've likely heard of 75 Hard. Maybe you've wondered if you should give it a shot or not. Some people love it, others hate it and say it's unhealthy. As a fitness coach, I wanted to have my own opinion on the matter, so I'm doing it to start 2025.
In this episode, we'll discuss:
- Benefits of the challenge
- Cons of this challenge
- 3 reasons I'm doing it
- My experience so far
You'll get some insight into whether this challenge is something you feel is right for you.
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Goals are great but they don't mean much without a plan or the action to follow through. In this episode I'll break down a 3 step process to achieve your goals this year. So you don't end up like the 80-90% of people who quit on their goals a couple weeks into the new year.
This is the same framework I used to lose 100 pounds, run a marathon, and dunk a basketball for the first time. It's simple to understand and easy to use. Let's get into it.
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Another year has come and gone. I will share my best fitness "hacks" from this last year. Along with some valuable lessons that could help you as you head into the new year.
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Tired of feeling like the scale is your worst enemy? In this episode, we’ll show you how to stop fighting the scale and use it as a helpful tool on your fitness journey.
Learn how to shift your mindset, interpret the numbers, and build a better relationship with the scale.
What You’ll Learn:
- Why the scale isn’t the enemy.
- How to understand what the scale really tells you.
- Best practices for weighing yourself.
- Other progress-tracking methods to use alongside the scale.
- How to overcome the emotional struggles tied to the scale.
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Wondering which is better for fat loss. You'll find the things you need to know about both so you aren't wasting time and effort on the way to your fat loss goals. Here are a few things we'll cover.
- Benefits of cardio for fat loss
- Benefits of strength training for fat loss
- Which is more effective for fat loss
- What an exercise plan should look like for fat loss
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Consistency and motivation are the keys to reaching your fitness goals, but that doesn't mean you must be perfect.
In this episode, I explain the keys to improving consistency and creating your own motivation.
I’ll share my 3R Framework—Reps, Reflect, Refine. It’s a simple way to build better habits, stay on track, and keep improving without getting overwhelmed.
You’ll learn how to make a plan, check in on your progress, and tweak things to keep moving forward so you reach your ultimate goal of feeling, looking, and living at your best. If you’re tired of starting over, this episode is for you!
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It's a question-and-answer episode answering questions from you guys. Here are the 6 questions we'll discuss in this episode
- How to lose belly fat
- Ways to quickly get more protein in your diet
- What to do when you "fall off track"
- Tips to feel your muscle better and make better gains
- How much is too much when it comes to working out
- Best fitness items to invest in to workout at home
If you want one of your questions answered in the future send me a message on Instagram!
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The holidays are a time for celebration, not stress! In this episode, I’ll share practical tips to help you prevent weight gain and stay on track with your fitness goals without sacrificing fun during the holidays.
Learn how to avoid the all-or-nothing mindset, find balance between indulgence and healthy habits, and remember that a few festive meals won’t derail your progress.
With the right approach, you can enjoy the holidays guilt-free while staying aligned with your goals. Tune in to discover how to stay fit through the holidays without missing the fun!
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In this episode, I’m diving into some of the biggest fitness myths I’ve had to unlearn over the past 10 years since losing 100 pounds and getting into the best shape of my life. Fitness is often full of "rules" and misconceptions, and many of these can lead to wasted time, frustration, and even burnout.
I’ll share things I wish I’d known earlier so you don’t have to make the same mistakes. Here are some of the myths I’ll be clearing up:
- Why they’re often overrated and where your real focus should be instead.
- The surprising impact of sleep on your fitness and fat loss that’s often ignored.
- How adding more steps to your day can make a bigger difference than you might think.
- Why sticking to a plan long-term matters more than working out at max intensity.
- The benefits of a balanced, flexible approach to eating over strict dieting rules.
- Why staying active throughout the day is more effective than hours in the gym.
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Weight loss is simple but not always easy. But there are some things you're probably not doing that could make it easier. In this episode, I'll share some of those things with you.
You'll learn:
- How to set up your environment for easier weight loss
- How to stop overeating so often
- How to create a better relationship with food
- The first step is to eat less
If you find this content helpful, hit that subscribe button to get future episodes!
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A Q & A episode talking about these five topics
- Things you can do to stay motivated
- Knowing when bulk for muscle gain or cut for fat loss
- How to stay on track when life gets busy or stressful
- Finding a balance between fitness and life
- Creating better eating habits
If you find this podcast helpful, please share it or leave a review to help more people get this information!
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In this episode, we dive into how changing your identity is the key to lasting weight loss and health transformations. It’s not just about following a plan or hitting the gym—it’s about becoming the person who lives a fit, healthy lifestyle every day.
I’ll share insights from my own 100-pound weight loss journey and how reshaping my identity made all the difference. Tune in to learn how shifting your mindset can lead to sustainable success in your fitness journey!
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Are you setting yourself up for success or failure? Many people make this critical mistake before even starting their fitness journey. If you've struggled with comparing yourself to others or constantly feeling like you're not doing enough, this episode is for you. Learn how to shift your mindset and make lasting progress.
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Do you work out consistently but aren't seeing the progress you want? It's a frustrating place to be. No one wants to waste time and effort. So, we'll discuss common mistakes that may hurt you and how to fix them—things you'll learn.
- Why short rest periods are hurting your gains
- Whether or not heart rate matters during a workout
- How your fitness tracker might be holding you back
- And more
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A question-and-answer episode where we answer questions from you guys. In this one, you'll learn:
- If you should take creatine and why
- How to transform specific parts of your body
- How many steps you need for the health benefits
- Best workouts for fat loss
- Diet and exercise modifications you can use when you're injured
If you want questions answered on future episodes, message me through one of my social media links below.
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Fitness is one of the quickest ways to build self-confidence. In this episode, I’ll share how I transformed my life and self-esteem while losing 100 pounds. I’ll also break down the exact system I used and how it’s helped others gain more confidence, both in and out of the gym.
Whether you're just starting your fitness journey or looking to take it to the next level, this episode is packed with actionable steps to help you unlock your full potential. Tune in to discover how fitness can fuel your self-confidence!
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You're busy, but luckily, there are a bunch of things you can do that take less than ten minutes and can improve your health and your day. We will discuss eight of them that you can start using immediately!
You'll learn:
- The power of getting morning sunlight
- What an exercise "snack" is
- How gratitude can improve your overall well-being
- What journaling can do for stress and anxiety
- And more
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There are a lot of things you could focus on when it comes to weight loss. I'll give you seven of the most important ones so you don't waste time and energy focusing on the wrong things.
In this episode, you'll learn.
- How to figure out how many calories and protein you need
- How many workouts and steps are necessary for good weight loss progress
- Why fiber and water are underrated for weight loss
- Why poor sleep might be the missing link in your weight loss journey
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Our monthly question and answer episode. We take on five questions in this episode including
- How to target body fat
- How much protein you need to maximize building muscle
- Why you workout but aren't seeing muscle gain
- Best exercises for home workouts
- How you can get more comfortable at the gym and over gym anxiety
If you have a question you want answered in the future send it to me on Instagram which is linked below.
If you're interested in 1-on-1 coaching there's a link below.
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This is one of my favorite episodes to date. Hank, who you'll meet in this podcast was one of my first clients.
He's had an incredible fitness transformation losing over 50 pounds and running a half marathon all while juggling being a dad, husband, and successful business owner.
If you're busy and you've wondered how you can manage it all while still prioritizing your health and fitness you need to hear this story and the practical insights that come with it!
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It's the foundation of all success but it's something we all struggle with from time to time. In this podcast I'll share how I view consistency and how I"ve used it to help me lose 100 pounds, run a marathon, and achieve other big goals.
In this episode, you'll learn
- 3-step formula for better consistency
- How to reduce friction to increase consistency
- The "rule of 2"
- The importance of accountability, routine, and starting small are for consistency
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If you've ever gone through a weight loss plateau then you know how frustrating it can be. You're doing things right and losing weight. Then things start to slow down until eventually you're no longer making progress. So in this episode we'll talk through:
- What is considered a weight loss plateau
- What's happening to cause this plateau
- 3 things you can do to fix it
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A question and answer episode. In this one, we'll talk about:
- Are there such things as fat-burning foods
- How to start with weight loss when you have a lot of weight to lose
- How to pick the right shoes for workouts
- How to count calories
- What things to pay attention to on food labels
- Things you can do when dealing with low-energy
If you ever want a question answered on the podcast, send me a message through one of my social media links below!
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This is the honest full story of how I started at over 300 pounds and how I got to today. 100 pounds down and in the best shape of my in my 30's. A lot people only share the highlights of their weight loss and it can give people an unrealistic view of what weight loss is really like.
So as always I want to keep it real with you and share my full story with you so you can use what I learned and avoid the mistakes I made in your own journey. Let's get in to it!
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Everyone falls off track from time to time. How you deal with that will separate the people who get the best results from the people who don't. Learning to bounce back is one of the most critical long-term skills you can learn because, as you know, consistency is crucial to success.
In this episode, we'll talk about
- How to get rid of the guilt you feel from falling off
- What not to do when you fall off track
- A simple routine to use to get back as quickly as possible
- Mindset shifts so you no longer fear falling off track
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This one covers the dos and don'ts of building muscle. If you care about how you look, feel, or the quality of your life, then you need to care about building muscle.
Building muscle is not complex, but there are some common mistakes a majority of people make. We will address those so you are not one of those and can focus on improving muscle gains! You can expect to learn
- Why muscle is actually important besides looking good
- What causes muscle growth and what to focus on
- 5 common mistakes to avoid
- Tips to maximize muscle growth
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A Q & A episode where we answer these questions
- Why people lose weight but can't sustain it and how to fix that
- What to do to improve your body composition
- Tips for early morning workout people
- Why you're tracking calories and still not losing weight
- Tips for new runners
- What foods can make weight loss easier
If you want your questions answered in the future send your questions to me through my social media links below!
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If you've spent some time in fitness or, more specifically, in the weight loss world, you may have heard the term mini-cuts before. Simply put, it's a shorter, more aggressive diet to lose weight a little quicker.
Like with everything, there are some trade-offs and things you must know before using them. The purpose of this episode is to explain that to you.
- What exactly is a mini-cut
- Who it's for and who it's not for
- Why you might use one
- How to set it up for yourself
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If you want to look, feel, and perform better in your day-to-day life, you must understand this! A lot of people get these two things wrong, and it stops them from ever getting what they want. In this episode, you learn:
- What the difference between weight loss and fat loss is
- Why it's so important to understand
- How to specifically get fat loss
- Ways to ensure you make good fat loss progress
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If you've ever thought about creating a gym for your home or wondered how you can get a great workout at home this episode has got you covered. I've worked out at home for about 4 years now and so I get questions about my equipment, things to buy, pros vs cons pretty often.
I will answer all of that in this episode. That way you can make a decision for yourself on whether or not it's something you want to do. If you do decide you want to there's some good insight on how to go about doing that too.
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A q & an episode where we discuss some popular topics like
- What to do when you hit a plateau
- Tackling large weight loss goals
- How to overcome food cravings
- And more
If you're interested in getting help with any topics, check out the link in the show notes below for fitness coaching.
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A lot of people chase weight loss, and a lot of people quit or fall off before they ever achieve it. There are many reasons for that, so in this episode, I'll talk you through a few of the main reasons and how to prevent them. You can expect to learn:
- The right expectations & mindset going into weight loss
- What's really going on with the scale
- How you should measure your progress
- What to do when that scale goes up
If you've been frustrated with weight loss this one will help.
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This is a mindset shift for you if you know what to do but struggle to actually do it. If motivation seems to be a problem or you struggle with consistency, listen to this one. It may be exactly what you need to get you going on the right track.
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Being hungry all the time is not ideal. It makes hitting fitness goals harder and it's just kind of annoying to be honest. Unfortunately a lot people feel like they're always hungry or always thinking about food. So we'll discuss why and how to fix it.
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Q & A episode answering 7 questions from you guys.
In this one, we discuss:
- Tips if you get bored with healthy eating
- Overcoming life-long struggles with weight loss
- How to prevent loose skin with weight loss
- How to switch from a negative mindset to a positive one
- And more!
If you have a question you want answered in a future episode, message me through one of the links below!
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If you've ever thought to yourself, my metabolism is not as fast as it used to be. I don't know why, but I need to figure out how to fix it. Then, you'll get some help from this episode!
In this one, we'll discuss:
- What is your metabolism, and what it does
- Why your metabolism seems to have slowed down
- Ways to speed it up
- Mistakes to avoid damaging your metabolism
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If you have ever been confused about dieting, what diet works best, or whether this diet is better than that one, then this one is for you.
There's a lot of confusion around diets, but the crazy thing is they are pretty simple. They all work the same way. After listening to this podcast, you'll have a better understanding of that. That will give you much more freedom and flexibility to choose what will work best for you!
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Sadly, many people who set out on fitness journeys fail. They have all the right intentions but never see it through. They quit before they ever get to feel better, look their best, and live a healthier life.
I definitely don't want that to be you, so I'm going to share 8 lessons I wish I had learned sooner. That way, I can save you time and frustration and maybe even from a life you're not truly happy with.
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A question and answer episode. In this one we'll answer 5 questions including:
- Is intermittent fasting the best diet out there
- Whether cardio or weights are more important
- What to do when you have an injury so you don't lose all your progress
- Why the scale goes up even when doing all the right things
- Is tracking calories is the right strategy for you
If you have questions for future episodes send me a message on Instagram with your question!
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Where should you start with weight loss? If you've ever asked that question, this episode is for you. There's a lot of confusing information out there. Knowing what to believe, where to start, or what to do is hard so we will fix that.
We'll cover:
- Why your mindset is more important than diet or exercise
- What kind of diet to focus on for weight loss
- How to effectively use exercise while losing weight
- How to set up your environment to make weight loss easier
- And more
If you get any value from this episode, do me one favor and share it with someone else who needs this information.
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Getting fit in less time! Not everyone has hours to dedicate to fitness every week, but you can maximize the time you do have. That way, you can still feel good, look good, and live a healthier life.
In this episode well cover
- What workouts are the most time-effective
- Three pillars you need for a great fitness program
- How you can use walking to get more fit
- And more!
If you'd like to receive my free weekly newsletter with five helpful fitness nuggets, check out the link below!
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This week's podcast is for you busy people. Eating healthy, prioritizing health, and getting workouts in becomes challenging when you're busy.
Whether you're one of those people whose busy all the time or you're just going through a busy season we all experience it from time to time.
When that happens our health tends to be one of the first things to slip. To be honest that's when we need it the most to stay on top our game. This episode we'll give you 4 practical tips you can use next time you get busy!
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A question and answer episode with questions from you guys! In this episode we talk about
- How to cut 10-15 pounds for summer
- How to stay motivated
- Whether or not it's possible to target belly fat
- Practical tips for overeating
- And more
If you have a question you wanted answered in the future send me a message over on Instagram and I'll be sure to answer it on one of these episodes!
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The first official guest on the podcast, Davin Roach! Davin is one of my best friends and he's got a pretty cool story with a ton of valuable experiences that I'm excited to share with you. In this one, we touch on a lot of different topics in this one including
- His journey from high school to Notre Dame University
- Things that the most successful people have in common
- The importance of relationships in accomplishing big goals
- How adversity is an advantage
- Training for your best life
- And more!
Enjoyed this one and hope you will too! If you like this podcast just do me one favor and leave a review so we can keep spreading this to more people!
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Coming back with part 2 of fitness lessons learned over the last decade. The goal of this episode is to save you from wasting time, effort, and a lot of frustration making the same mistakes that took me years to learn.
We'll discuss:
- How to set the right expectations with fitness
- Why faster progress doesn't mean better progress
- Why mindset is the missing link to achieving the things you want
- How to cut out all the confusion around food
- How relationships contribute to your health
- And more!
If you find this helpful, it'd mean the world to me if you could leave a review so we can get this to more people!
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I've made a lot of mistakes when it comes to fitness. I don't want you to make the same mistakes or spend the next 10 years figuring out some of these same lessons it took me so long to learn.
So, I decided to do a little reflecting on my last decade in fitness. Throughout those 10 years, I've worked with hundreds of people of all ages and abilities to improve their health. From middle school to college athletes. From young adults to senior citizens. I've seen a lot and learned a lot! In this episode, I'll share some of that with you.
- The most underrated form of exercise
- How to choose the best fitness plan for you
- Exercise and its effect on mental health
- How to make better progress
- What to do when you're not motivated
And more! Let's get into it!
Lastly, if you're interested in one-on-one coaching, check out the link below!
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A Q & A episode answering some questions from the podcast listeners! On this one, we'll answer:
- What to do when you hit a weight loss plateau
- Whether or not you should use "cheat days"
- When to deload and how to best go about it
- How to get an effective warm-up to make the most progress
- How to lose fat around your belly
- How much time should you let your muscles recover between workouts
If you have questions you want answered in the future, you can always message me on any of my social handles linked below!
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It's a valid question! And now, more than ever, it's become a confusing topic. Should I follow this diet or that diet? Should I avoid these certain foods or eat more of this?
What are you supposed to eat? Well, in this episode, we'll talk about exactly that.
- How to eat what you want and still feel and look your best
- Simple & effective "rules" for food
- How to enjoy food and still hit your fitness goals
- What to know about whole foods vs processed foods
It's time to clear up the confusion around food so you can focus more on what matters to you!
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A lot of people get into fitness because they want to look a certain way. That may not be the only reason, but for almost everyone, it's definitely part of the reason people get into working out. There's nothing wrong with that, but there are some things you should know.
When it comes to changing your appearance through fitness, you must understand how to build muscle. Whether you want to add serious muscle mass or appear fitter and more "toned," muscle will play a significant role!
In this one, you'll learn:
- Why muscle matters for your health
- Benefits of improving muscle mass
- How to maximize your workouts for building muscle
- Diet tips for building more muscle
- Why recovery is essential in the muscle-building process
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In this episode, we'll talk about one of the most overlooked topics in all fitness: the mindset. Have you ever noticed how many people are struggling with their health? With mental health, physical health, stress, bad relationships, poor sleep, etc. It's a massive problem that wrecks your health and the quality of your life!
We're quick to address these problems with diets, training programs, and supplements. While those things are certainly helpful. We forget to address the root issues. Many of those issues start with what's going on in your mindset!
A few things we'll talk about in this episode:
- What does your identity have to do with your fitness progress
- When people get results, why do they struggle to keep them
- What to focus on for better long-term success
- Practical tips for changing your mindset for better success
Let's get into it!
And if you're interested in extra help with any of these issues, you can check out the link below to see if you're a good fit for 1-on-1 coaching.
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Another Q & A episode with questions from you and people like you! In this episode, we answer 8 questions, including things like:
- How to pick a good protein powder
- Tips for early morning workouts
- Losing weight without counting calories
- Whether or not you need to use a lifting belt
- Benefits of intermittent fasting
- Healthy snack ideas for busy people
- How to improve consistency with working out this year
If you ever have questions in the future, send me a message from one of the links below, and I will answer it next to the Q & A episode!
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If you care about your health and, more specifically, your diet and workout routine, this is a good episode for you! I'm going to share 8 things that can make your fitness journey a little easier. Let's face it, we all like connivance, and we all like simplicity.
Especially if it can improve your health and help you achieve your fitness goals! So let me put you on to a few things that have really helped me in the last decade with losing 100 pounds, running a marathon, and getting into the best shape of my life.
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You've been told how important sleep is your whole life, but how important is it really? Well, it plays a role in pretty much everything. And I mean basically everything, such as:
- Mental Health
- Mood & Clarity
- Energy Levels, Building Muscle, Losing weight
- How Often You Get Sick & Preventing Serious Illnesses
- Regulating Your Emotions & Relationships
- And So Much More
Well, dive into what may be happening when you're not getting enough sleep. Then, get into some actionable tips on how to fix that! That way, you can live a life where you look, feel, and perform at your best!
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It's that time of year! Everyone decides they want to make a change. Better their health. Lose the weight. Build the muscle. Get fit. The whole nine yards!
But you probably know most people don't make it past January. With the right approach, however, you can hit your goals, make it way past January, and change your life for good. Which is exactly what we will cover in this one. 6 things to avoid and 6 things to focus on for the best results in 2024!
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New Years is around the corner which means a lot of people trying to lose weight. Sadly most people will be in the same exact spot this time next year. Still trying to lose weight, still unhappy, and still unsure what to do next. Don't let that be you.
In this episode we'll cover how to approach your fat loss for long term success , how diets actually work, and the 5 main things to focus on to achieve fat loss in 2024.
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A question-and-answer episode where we will answer questions from podcast listeners, social media followers, and current clients of mine. We'll cover quite a few topics that may be helpful to you with the New Year right around the corner!
- How to Pick The Right Fitness Program
- How To Improve Consistency With Your Eating Habits
- What To Focus On When Building Muscle Is The Goal
- 3 Things To Focus On If Weight Loss Is The Goal In 2024
- How To Train Around Injuries
- How To Get More Sculpted Shoulders and Arms
If you want one of your questions answered on a future episode, message me on Instagram!
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New year is right around the corner, which means tons of you will have fitness goals you want to achieve. A super common goal is fat loss. So here are 21 underrated fat loss tips you can use to set yourself up to hit your goals. This episode will cover things like:
- Mindset tips for fat loss
- Exercise tips for fat loss
- Nutrition tips for fat loss
- Lifestyle tips for fat loss
If this is helpful, and you want more tips like this, I have a PDF for you! 101 Fat Loss Tips that I want to give you completely for free! Just shoot me a message on Instagram, and I'll send it over!
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If you care about your health and fitness, this is one thing you must understand. There's certain factors that have more influence on heath than others. But this is one you may not even realize has such a major impact. It's not diet or exercise or sleep... It's actually your relationships.
The quality of your relationships plays a huge role in your happiness, your health, and even how long you live! In this episode, we'll talk about why that is and what you can do to make sure you're setting yourself up for a long, quality life.
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Misinformation is everywhere, unfortunately... It can be hard to know what to believe and even harder to know what to do. Every time you get on social media, there's conflicting information. "Follow this diet or try this new exercise program." It can be overwhelming, so we will clear up 5 common myths in this episode.
- Does eating too little cause fat storage
- Does it take multiple hours each day to get fit
- Is soreness a good measure of an effective workout
- Will lifting make you too bulky
- Is cardio the best way to lose weight
We'll address all these and give you some practical tips along the way.
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Another question-and-answer episode where we answer some of your questions! Topics discussed in this on include:
- How to stay motivated this time of year
- How to not ruin all your progress during the holidays
- What supplements are worth your time and money
- How much weight you can expect to lose during a month
- Tips to handle hunger and cravings
If you have questions you'd like to hear answered on future episodes, send me a message on Instagram! Let's get into it!
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Ever struggled to accomplish a goal? Started then fell off? Had a big scary goal you really wanted to achieve but no idea how to pursue it? Well I have too. But over the years I've been able to simplify this process down into 3 steps which have helped me to achieve some pretty meaningful goals.
In this episode, I'm going to explain to you the same framework I used to do it. Simple and practical. No extra BS. Let's get into it!
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Alcohol and fitness. Can those two things coexist together? It's a fairly common question. Along with what will alcohol do to my health? Can I lose fat and still drink? Is it possible to achieve my goals and still enjoy some drinks? Let's talk about it! In this episode, we'll answer all that and more!
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If you get frustrated with not getting results. Find yourself "falling off" all the time. Or struggle with consistency. You need to listen to this one.
We'll cover why measuring progress is so important, how to make faster progress, realistic fitness expectations, and several tangible ways to measure progress for a more enjoyable and successful fitness journey. This is an important message most people need to hear.
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Q & A episode answering some of your questions! Some of the topics we'll hit in this one include
- What to do when you hit a plateau
- How busy people can get more protein
- What getting toned actually means and how to achieve it
- Why the scale isn't moving despite doing all the right things
- Tips for getting over gym fear
If you have questions you want answered in the future, send me a message on Instagram. I would love to hear from you!
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If you're anything like me, you like simplicity. Well, when it comes to fitness, we often miss the mark on that. Like really bad... We make things way more complicated than they need to be, which leads to confusion, lack of results, and a lot of frustration. Well, I'm here to change that.
So, in this episode, I'm going to share with you this simple checklist I used to lose 100 pounds. A checklist I still use to this very day to stay fit and healthy. And the best part about it is that it's extremely simple. No more confusion here. Let's get to it!
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Discuss 5 more interesting topics like whether sleep is that important, what to do about lack of motivation, how necessary recovery is with fitness, and more. The goal is to give you a little insight so you don't make the same dumb mistakes I did. Since I wasted my time and effort, you don't have to! You're welcome 😎
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Fitness & health info is everywhere. Information is abundant, and it seems like a ton of it is directly conflicting. It's hard to know what to believe or what's important to focus on. That creates overwhelm and leads to many of you being frustrated and annoyed.
So, in this one, we'll talk about things that are worth doing and things that aren't. We'll dispel some myths and clear up some confusion. The goal is to get you on track and making better progress ASAP!
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Some of the benefits of fat loss are pretty obvious. But there's also some that are not so obvious but critically important. In this episode we'll talk about 5 of these benefits and why they're important to you!
If you're interested in 1-on-1 coaching you can fill out an interest application below to see if it's a good fit for you.
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If you are like most people then consistency can be hard. It's hands down the biggest challenge for most people when it comes to living a healthy lifestyle.
So this weeks episode centers around cultivating the right mindset when it come to health and fitness. And more specifically how you can use that mindset to be more consistent! It's a short and to the point episode but such an important concept to your long term success with living a healthier and happier life.
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Q & A episode answering questions from you guys! In this episode, we talked through the following:
- How To Pick Your Weights To Build More Muscle
- What Template I Use With My Fitness Training
- Where To Start With Nutrition Goals
- How To Be More Consistent With Training Goals
- What Are Some High Protein Breakfast Ideas
- How You Can Use Fitness To Build More Self-Confidence
If you want questions answered in the future, you can always message me on Instagram (linked below).
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Wouldn't it be great if you could eat what you want, enjoy a social life, and still look great? Good news. It is. I will share exactly what you need to know to do just that. The formula of how Iost 100 lbs, got into the best shape of my life, and still eat ice cream almost every night.
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If you're into fitness at all, I'm sure you know protein is essential. Whether your goal is to build muscle, lose fat, or feel better, protein can help. But with that being said, sometimes it's still hard to get the protein you need into your diet. So let's fix that!
You'll learn in this episode
- why protein is so important
- benefits of protein
- how much you need
- tips to increase your daily protein intake
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Over the last decade I've had quite a few different experiences in the fitness world. Losing a 100 lbs, doing college athletic internships, working as both a online and in person trainer, and coaching and teaching with high school kids.
Throughout this crazy variety of experiences I've been able to learn a thing or two. And now I want to share these important lessons with you! A decade of my best insight packaged in way to help you with you fitness goals all in under an hour. Lets go!
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Let's face it cardio is not the most fun thing in the world, so let's not make it worse by complicating it. We all know we probably should be doing some cardio, but what exactly should that consist of? Let's break it down.
In this episode, we'll talk about
- whether or not you need cardio for your goals
- the best types of cardio
- how much cardio do you actually need
- tips to make cardio suck less
- benefits you can expect from cardio
We'll keep it simple and practical!
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Balance... what does that mean? Is it even possible to have balance? Can you be "fit" and healthy and still go out and enjoy a few drinks with friends or have a nice meal out? Or what about going on vacation without ruining all your hard-earned progress? Is that possible?
Yes, and yes. It's 100% possible to be fit, have a social, and enjoy all of it. It's the whole reason this is called the "Fit(ish) Project" because most of you want to enjoy both! So that's exactly what we will discuss in this episode.
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Spot-reducing fat. Is it a myth, or is it real? Spoiler alert spot reducing fat is not a real thing. Meaning you can't just do a million crunches and expect the belly fat to disappear. But before you get too sad. You can do some things to target and eliminate that stubborn body fat in other ways. That is exactly what this podcast will cover! So by the end of this episode, you will know exactly how to attack that body fat you've been trying to get rid of.
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We all love sweet summertime! Summertime comes nice weather, parties, barbecues, beach visits, lake days, vacations, holidays, live music, and more—tons of fun stuff.
But with all this fun comes a little difficulty staying on track with fitness and health goals. Don't get me wrong, though. It is entirely possible to do both. You can stay fit and enjoy yourself this summer, which we'll discuss in this episode.
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Losing fat is one thing. Sustaining, on the other hand, is something totally different. It's arguably just as important as fat loss itself, though. Well, that is if you actually want to keep the results you achieve.
And I'm guessing you probably aren't putting in all the time, effort, and energy just to see it all disappear, right? Cool, me either. Since I've sustained my 100-pound weight loss for the past seven years, I thought I let you know how I've done that. That way, you understand what you need to know and do so you don't end up like a majority of frustrated people who lose and gain the same 20,30,50 pounds throughout their entire life...
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If you've ever wanted to run a marathon or considered getting into running in general, this is an episode for you. Many people say they want to but don't know where to start.
I was in that exact situation too. I wanted to run a marathon but didn't know where to start, how to train, how to eat, and I had so many questions. Since I know plenty of people are wondering the same things, I will detail the steps I used to go from running 0 miles per week to completing my first marathon. And honestly, it's not as complicated as you may think. If a person like me, who hated running and cardio, can do then so can you!
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I used to weigh over 300 lbs. I also had knee reconstructive surgery and was unable to comfortably run for over a year. And I just ran a marathon. I went from running 0 miles per week to running 26.2 in a single race.
And I got to this point over the course of just 4.5 months. In this podcast I'll share the story of why I decided to run a marathon and all the details about the actual race day.
If you're someone who's ever considered running or doing an event like a marathon then this episode will give you a little insight into what you can expect and maybe even inspire you enough to sign up for your own race!
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If you listen to this podcast, you know fitness is necessary, but it's not the only important thing in life. You want to be fit but also enjoy everything life has to offer, which includes going out to eat with friends and family, trying some new tasty desserts, and having a few drinks if you're into that.
Well, it can be hard to balance those two things if you don't have a strategy, so in this episode, I'll show you just how to do that.
You'll learn about
- What calorie cycling is
- How I used it to take my transformation to the next level
- How to set up and use this method for yourself!
If you're tired of having to pick and choose between fitness and social life, this one is for you!
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Summer is approaching, which means people are trying to trim up! If that's you, or you're just interested in hearing some fat loss tips in general, this is a good episode for you. 30 tips about training, nutrition, and mindset, all geared to getting you better fat loss results!
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If you're like most people these days then you probably have a lot going on. Between career, family, friends, relationships, hobbies, fitness, and more life can get pretty busy at times. Which makes "balancing" all that tough at times.
But what if I told you it's still possible to make progress, make gainz, feel better, look better, all while still being able to do everything else life throws at you? Well spoiler alert it's definitely possible and we will talk about how exactly to do that in this podcast. You don't have to choose one or the other, have both!
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In this episode we talk through 5 common fitness myths. What's actually true and what isn't. With the crazy amount of information out there it's hard to know what to listen. So let's simply it because let's face there's few things more frustrating than putting in your time and energy and not seeing the results you want.
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Another episode of answering questions from you guys! We cover some some challenging questions in this one and as always provide you with some practical tools and knowledge to help you improve the problems right away.
Follow my socials for more content like this! Or apply to work with me and see if we are a good fit for you and fitness goals.
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Let's talk about fat loss. How to achieve it, what you should focus on, and practical tips to make it possible. Fat loss is frustrating for most people, but it doesn't have to be. Be. Once you know how it works and has to tools to make it happen, it's much simpler than you think. So let's dive in and get you feeling confident for summer!
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If you've ever been worried about losing your progress when taking time away from the gym or from your quality diet, this podcast will reassure you. Sometimes it's planned time off like a vacation or deload week; other times, it's forced time off with an injury or life event you weren't expecting.
Either way, we'll talk about what actually happens when you take time off, what you should actually be worried about, and some tangible strategies you can use to ensure you keep those gainz you worked so hard to get in the first place.
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Listen, I've never been a big runner, and in fact, I've always dreaded and avoided it as much as possible. And with that being said, I had the bright idea to run a marathon this year! Pretty smart, right? But In all seriousness, I wanted to really challenge myself and step outside of my comfort zone so here we are.
Currently, 10 weeks into this 18-week process, and I wanted to share some of my experiences so far, some struggles, and some lessons I've learned along the way. One perk about running long distances is you have plenty of time to think, so I figured let me get some of those thoughts out and hope to provide a little am currently, little insight into how to accomplish your own big goals.
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This is a Q & A episode guided by questions from you listeners! In this one well cover some of the things to expect with fitness transformations, how to make healthy eating not suck and more sustainable, how to get your first pull-up, how to deal with the scale, other ways to measure progress to help you reach your goals and more.
If you want your questions answered in future episodes, message me on Instagram!
And lastly, if you have goals around fat loss, I recently created a group specifically for that where I plan to share guides, videos, mini-courses, etc., all for free! You can join here!
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When I started my fitness journey, I didn't know much, to be completely honest. I tried a lot of dumb things and wasted a lot of time. So I started thinking if I could go back, what advice would I give myself to avoid some of that? So after 8 years of trial and error, I boiled it down to the 3 most essential fitness principles to accomplish any fitness goal you can dream up.
If you're truly interested in looking your best, feeling your best, and performing at your best, check this episode out to learn and apply these 3 principles ASAP!
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You probably don't like wasting time...Neither do I. So in this episode, we dive into 5 of the biggest and goal-crushing mistakes people make in fitness. We'll discuss what to avoid and some practical tips if you're currently making some of these mistakes.
As someone who's made plenty of mistakes on my fitness journey, I hope to save you from making some of those same mistakes. Get to your goals with less frustration, wasted time, and energy! Let's go!
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Episode 1! Since the most common question regarding fitness and health is "how did you lose so much weight," I figured this would be the perfect place to start. I am giving you the backstory of growing up from the fat kid all my life to now being down 100 lbs and in the best shape of my life and training to run a marathon.
Of course, this didn't come without plenty of challenges and struggles, which I also shared and what I learned from them. I hope you get some value out of it, and if you do, please share with someone else who would and throw a rating on the podcast so I can get this out to more people!
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