Wise & Well

First episode of the New Year! Join me for... A quick update on life & Wise & Well The problem with New Year's Resolutions How to get sustainable results in 2025 The lesson I learned in my first half-marathon Follow Herman on IG @wiseandwell.fitness Join the "Stop Dieting. Start Living" Skool group and get access to a FREE macro calculator + beginner strength training plan Tap here to join

Natalie Guevara, Weight Neutral Health Coach, joins me to discuss sustainable behavior change and how to prep for a healthy holiday season. Natalie’s 13 year journey as a health & fitness couch Real health & fitness changes start on the inside Shifting to a lifelong approach Join the DataFit Holiday Workshop on 11/6 A realistic healthy approach to the holidays  You only live once… so make...

Sarah and Herman discuss how to make tracking macros and losing fat feel easier and less restrictive. Healthy lessons from the Mediterranean culture Sarah’s cut update Why you should extend your fat loss deadline How to make tracking calories feel easier Why tracking short term helps you eat healthy for life Mindful Eating vs Tracking Macros Food “rules” vs guidelines Do we really have a limited a...

I announce why I am joining the DataFit coaching team with Brooks Coleman and how we plan to make fitness & fat loss simple & sustainable. DataFit’s mission to simplify fitness & fat loss True coaching is more than just macros & workout plans Why 90% of people who lose weight gain it all back Why a coach significantly improves your chances of success Stop Dieting. Start Living: The...

My wife & I spent a week in Greece on our honeymoon and learned some very important healthy life lessons. 3 Healthy Takeaways from Greek Culture A simple healthy diet can still taste great A society built around walking and movement The importance of family & community Follow Herman on IG @wiseandwell.fitness Want to accelerate fat loss and start building muscle? Join the Wise & Well C...

Dal Sekhon, Nutrition/Weight Loss Coach, joins the show to share how she lost 110 lbs, has managed to keep it off, and now helps others do the same. The “secret” behind most fad diets Small steps lead to big results Why you have to diet from the inside out Building your new identity Do you really need to cut out carbs? Eating the right diet for YOU Dal’s favorite food swaps How tracking helps redu...

Learn exactly how and who can build muscle and lose body fat at the same time (spoiler... it's probably you). Who can build muscle and lose fat at the same time Do you need to bulk and cut cycles to improve body composition? How our body builds muscle and burns fat The beauty of “Newbie Gains” Realistic timelines for muscle growth and fat loss How body recomposition changes your body, health,...

Struggling to make health and fitness habits last longer than 30 days? Tired of "starting over" and feeling like you are always playing catch-up? This episode is for you... - Coaching client win of the week - The only game is the long game - “30 Day Transformations” are not real - Treat fitness how you would treat money 3 strategies for lifelong fitness Use a “flexible dieting” approach...

I am incredibly excited to share an update on the evolution of Wise & Well and why it's so important for you... I want to hear from you! If you are someone who... Has lost some weight... and seeing progress may be slowing down Has tried all the fad diets & workout trends... and wants something sustainable now Has a slight (or major haha) fear that you will re-gain the weight and have t...

Brooks Coleman is back to discuss the concept of "ACT" and how to start taking actions that align with the life you want to live. Why Brooks is shifting his focus to behavior & mindset The problem with telling people to just “move more, eat less” Leaning into discomfort Taking actions toward the actual life you want Do you need more self-love or tough love? The self-improvement parad...

Do you need to add calories to build muscle? Do you need to reduce calories to lose body fat? Can you do both at the same time? I answer this question I got from a follower on IG in this solo episode. When you should definitely eat more or less Do you need to eat more to build muscle? Is "Bulking" and "Cutting" necessary? How to build muscle & lose fat at the same time What...

Herman’s wedding update (this was recorded 1 week prior to the wedding) Sarah’s baby update Why maintaining weight loss is harder than weight loss itself Finding new goals that feel as good as weight loss Maintenance requires practice How to keep growing during maintenance The 3 keys to maintaining weight loss The problem with “the last 10 lbs”

How to lose the last 20 lbs Why the last 20 is harder than the first 20 Are you really in a plateau? Do you need to cut calories more? Do you really need to track every calorie? Can you just move more? How to build muscle and lose fat at the same time How to keep the weight off for good. Are the last 10 lbs worth it? Want to lose weight without losing muscle... or your mind? Check out Wise & W...

Alex Thieme, fitness coach, joins the show to lay out realistic expectations for body changes and how to keep going for the long haul. How long it really takes to build muscle & lose body fat How Hollywood creates unrealistic expectations Why maintaining weight loss is so hard for most people Going on offense with fitness & nutrition Why strength training is so good for weight loss mainten...

There are 7 days until I get to marry my best friend and favorite person in the world. With wedding week coming up... I wanted to share 3 reminders for a fit AND happy life. 1. Meaning comes from leaning into the hard things  2. Some weeks are not about food and fitness… and that doesn’t need to prevent you from hitting your goals 3. Don’t forget to enjoy the “good times” NEW Training Program Laun...

Sam Forget is back! This time we dive into realistic fat loss expectations and creating a body that matches your ideal lifestyle. Living in a country without knowing the language How learning Spanish is similar to fitness Why “failing” is a superpower  Swinging momentum when you’re in a fitness “rut” Creating a realistic weight loss timeline Maintenance is underrated What it truly feels like to be...

Are you frustrated about seeing the scale swing on a daily basis? Then listen to this. I cover... Why the scale fluctuates so often What this actually means for weight loss 3 strategies to stop letting the scale ruin your day After listening to this episode... If you want to get stronger, feel more confident with food & fitness, and lose weight that really lasts this time... Apply for the Wise...

Join me for the first official "Quick Bite" as we tackle the topic of All-or-Nothing thinking. This is a new segment of the show that will be focused on short but effective episodes. I'll share lessons from personal and client wins/struggles and make sure you are hearing helpful content more frequently. If you are enjoying the show, don't forget to hit subscribe and leave a 5-sta...

Bronson Dant, Author and Coach, joins the show to discuss the holistic aspects of living a healthy life and how that definition likely needs to evolve in your own life. Finding the “best” diet is a distraction from the real problem Why we often miss the forest for the trees in fitness “The Happiness Trap” The disconnect between fitness expectations and reality Re-directing your fitness “drive” “Sh...

Sarah Clark is back! With a baby this time... We talk about life with a newborn, how fitness changes throughout life, and what annoys us about the Social Media world right now.

Many people fall into the all-or-nothing pattern in fitness and dieting. I cover why this is and how to end it. Why you fall into cycles of all-or-nothing Expectations vs reality #1 We assume we have to do more than we really do to get results #2 The results we want are not worth the amount of work and sacrifice we are willing to do Why weight loss becomes harder as you lose more weight How to set...

We take a break from the usual conversation around food, fitness, & fat loss to focus on building healthy relationships. Sergio Nazzaro, Performance Coach, joins the show to talk about how to make a relationship go from "failing" to "thriving." Disclaimer: This is a very blunt & transparent conversation. If you don't like cursing or hard truths... skip this one ; )...

I had a few rough weeks in April fitness & nutrition wise... As I finally got "back on track" last week... it made me think... Motivation is meant to have highs and lows... we just need to learn how to make them less extreme. I cover why and how in this episode. NEW! The Wise & Well Sunday Newsletter is officially live! Sign up through the link below and get a FREE copy of the Wi...

Join me for another solo episode. I tried every diet and workout for 10 years and saw very little changes to my body. Here are the 5 things that finally helped me start building more muscle, lose body fat sustainably, & feel healthy. Follow @wiseandwell.fitness on IG for daily fitness tips The 5 things that changed my body for good… Consistently strength training Practicing progressive overloa...

Mike Doehla, Founder of Stronger U, joins the show to talk about the current state of the nutrition coaching industry, obesity, and the future outlook of health & fitness. Why Mike started a podcast The extremes of the fitness industry Is obesity a choice? Tracking calories vs intuitive eating How to perform a nutrition “tune-up” “Under-eating” does not cause fat gain The most common sources o...