Fit(ish) Project

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...

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 mac...

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 los...

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...

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. Le...

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...

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...

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...

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, reco...

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 wi...

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...

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...

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 progr...

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 year...

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 getti...

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,...

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&...

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...

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 bett...

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 sma...

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...

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 m...

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 w...

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...

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...