Fit(ish) Project

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 w...

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 stuc...

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 goa...

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, worko...

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 ne...

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 ...

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 b...

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 ke...

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...

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 ca...

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 s...

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 star...

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 ea...

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 runn...

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...

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...

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 patter...

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...

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...

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 • Th...

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)...

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 wei...

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...

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...

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 re...