Fit(ish) Project

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 r...

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...

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 overwhelme...

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 mos...

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 weigh...

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...

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 foc...

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 li...

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 t...

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 tim...

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 (...

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...

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 o...

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 hard...

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 me...

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 motiv...

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...

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 re...

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 str...

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 Ho...

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&nbs...

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 I...

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...

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, impro...

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...