Get Leaner & Live Longer

The world of health and fitness is a super exciting place to be right now. It seems like new exciting bio hacks are being revealed every day. This has been a rapidly growing trend ever since I was in college. I remember taking classes as an exercise science major and thinking "Man....this stuff is way outdated compared to what I'm learning on the internet!". So with all of this new amazing info......

So there is a really common trap that I think we all tend to fall into from time to time......or all the time.....myself included. We get to thinking along the lines of "If I could just make XYZ happen then things will get easy for me!". In working with clients I will hear comments like: "If I can just lose 30lbs I will have this diet thing figured out and it's going to be smooth sailing from ther...

TIME.....it's our most valuable resource and it seems like we never have enough. Unfortunately when we are running low on time the things that tend to get squeezed out of the schedule include our workouts, meal prep, sleep, and rejuvenation time. So we are all out there going 100 mph through our days as we cut out the things that we need to live a long, healthy life.........this is obviously a rec...

Ordinary....Superpowers......What? I know, the term kind of contradicts itself at first, but once you listen to my interview with author Mark Henson it will 100% make sense! You see, we are all given a certain set of abilities, skills, and talents that we totally ROCK at and many times we take them for granted and assume that everyone can do those things just as good as we can, but that isn't the...

It's always nice to see someone just light up their transformation right from the start. What I have discovered though is that there is always a little bit more behind these people that seem to be "overnight success stories".....and the story we are telling this week was a year and a half in the making. Nick Bragin has 100% been on FIRE with his transformation. He is one of the most coachable clie...

"One day or day one?.....You get to choose." I was listening to one of my favorite podcasts called The Minimalists and the above quote struck a chord. One of the biggest transformation traps that I see people fall into is when they sit and wait for the perfect time to get started. People will start: Tomorrow....."because I'm already off to a rough start today and I might as well enjoy myself for j...

All of my loyal podcast listeners know that I close each show with the same phrase "Own It: every meal, every workout, every day". My guest for this episode struggled with her weight from a very young age but everything changed when she just decided to step up and own it. She made the decision that she was the one that had to step up and take responsibility for her actions. This mindset shift chan...

If you have been working on building a healthy lifestyle for a decent amount of time you have probably realized that things can get pretty expensive in the food department. It can be a huge stressor when you really want to lose weight and be healthy but the strain on your budget is just a soul crusher. I feel you, and today I'm going to come to the rescue with six strategies to help you reduce the...

I want you to think about the last week and all of the things, good and bad, that you have encountered. You've probably had at least a few stressful moments in there right? One of the tricks to transformation success is developing the ability to become great at handling these stressful situations and making solid decisions. Over the past 1,000 days I feel like I've had a really solid sample of man...

In the past I've talked a lot about how important it is to have a solid WHY behind any goal that you have set for yourself. This is especially important when you have a goal of transforming your body and lifestyle. This week my special guest Mike Daggett is going to tell you about how one moment of realization changed everything for him. His back was against the wall and there was no other option...

The ABS.....our most sought after target area when it comes to health, fitness, and body transformation. We all know that if we can tighten up that mid section it is a sign that we are healthy, fit, and looking great! The problem that people run into is that there is SO MUCH information out there on all the super-secret tips, tactics, and training regimens that are going to help you develop your s...

I've got another special one for you this week! I had the pleasure of doing an interview session with Ruth LaRose from Eau Claire, Wisconsin. We talked in detail about how she has been able to lose over 155lbs over the last five years. Here are some of the topics we covered: Ruth's nutrition and fitness regimen basics How she started with five minute workouts and built up to doing full on bootcamp...

If you follow me on Facebook or Instagram you will know that lately I've been talking a lot about using a variety of strategies depending on what your goals are. So this week I want to cover some of my thoughts on how you need to shift your strategies when you are transitioning from a weight loss focused goal to a lean muscle tone goal. To dive deeper on this topic check out my blog post and bonus...

We've all had those "life happens" moments when things just seem to go really wrong really quickly. For many people these situations can be a trigger that leads to falling out of line with their nutrition and/or fitness regimen for weeks at a time. This week I want to bring you a simple strategy that I use to make good decisions when I'm in a stressful situation. We CAN win these battles if we are...

One of my most common questions that I get is: "What nutrition plan is best for me to use?". Today we are going to focus on this topic and I'm going to arm you with a simple process to use to find your best fit nutrition plan for your current set of goals. Use this link to download your FREE copy of The Nutrition Plan Filter tool mentioned in this episode: https://www.transformationcoach.me/p/npf...

If you are a super busy hard working parent you will know the feeling.......everyone else comes first and your health/fitness/personal time gets put on the back burner. For this episode I did a client strategy session with Nancy Adams. I had her go through my Lifestyle Audit process and we discussed some strategies to help super busy hard working parents square away some time to invest in themselv...

This week we are going to take another deep dive into our transformation danger zones. I define a danger zone as anything that causes a momentum shift in your transformation process from positive to negative. These are those tricky little "life happens" moments that catch us off guard and cause a transformation to crash and burn. Here are the download links for the two transformation tools I menti...

I think we've all been there: spinning our wheels as we continue to experience those lovely life happens moments. Eventually this will lead to our health and fitness being on the back burner and we lose that precious positive momentum that we worked so hard for. We are in a fitness rut. Today I'm going to cover six tips to help get you OUT of that fitness rut and start making progress again. To di...

This week I had a great client strategy session with Chad B. This one was a little bit unique compared to my other strategy sessions because Chad is a relatively new client of mine. He's just six weeks into his transformation program and doing an awesome job with it so far! I thought it would be interesting to have him come onto the podcast and talk about the types of issues that people face when...

So this week's topic is going to be focused around a question that I get a LOT from concerned new clients: "Dude.....I've been logging my meals and tracking my fitness for like an entire MONTH....am I going to have to do this forever??". So this question will pop up in several variations but they are always centered around the thought of people stressing about the amount of mental focus and overal...

It is really easy to get stuck in that "start up holding pattern" when you launch a new transformation process or try a new program. Today I've got four critical questions to ask yourself so that you can become 100% coachable and ready to get amazing results from your new program. To dive deeper into this topic be sure to check out my blog episode #29: https://www.transformationcoach.me/blog/episo...

Now I think we have all been there.....we have just found the internal fortitude to make some postive changes with our health and we are just getting used to the idea that this might very well be the "new you".....and then.....your friends ask you to meet them out for drinks on Friday night......and you are FREAKING OUT! You know that your friends love you but you also know that there will be an e...

I know that so many of us have been there. We crush our new program and drop 20-30lbs and then.....it slowly starts to creep back on...pound by pound....inch by inch....until you are back where you started or even worse off. At this point it is really easy to go to a bad place mentally. It is so easy to tell ourselves something along the lines of "man I know how hard that was the first time and no...

We are bringing you a little different flavor this week with our weekly podcast and blog! Our core topic is about your transformation lifecycle and what you think it is supposed to look like vs. what it really looks like. I've got a three step process for you to use to get the most out of this topic. Trust me...you are going to LOVE THIS! Step 1: I want you to listen to this client strategy sessio...

Too many people just set goals and leave them hanging there. You have to have a plan that enables you to take DAILY action and make some progress towards your goals. This episode will show you how to do that. Download our Daily Momentum Builder tool for free: https://www.transformationcoach.me/p/daily Check out our blog and video on this topic: www.transformationcoach.me