Get Unstuck Today

Stop overcomplicating meal prep. You don't have to spend hours in the kitchen each Sunday carefully portioning each bite of food into a colorful Tupperware container to lose weight or keep it off. But you do need to implement some form of meal prep in order to lose weight and keep it off - yes, you read that right. In today's episode, Paul and Micheala open up a conversation about meal prep, speci...

Meet Caelli. A 13-year Police Officer and mother of two who had lost 12+ pounds on at least three occasions the past few years, yet, struggled to keep it off… Known as the "Ice Queen" to her siblings for her ability to remain emotionless amongst the chaos of life, Caelli had an outstanding track record at losing weight successfully. However, like most women, she struggled to find a sense of normal...

A lot of time and attention is given to discussing research-backed strategies to build new habits. Although this is an incredibly valuable skill to develop, it's equally as important, if not more, to learn how to disrupt, and then eventually dismantle unwanted habits…this creates space to replace them with new habits! In today's episode, Micheala and Paul discuss three key action steps you can tak...

Meet Nicole : Our 2021 5% Community Member of the Year. To be transparent : when Nicole joined The 5% Community in our initial beta testing cohort, I did not think she'd be where she is today… You see, when I met this 50-year-old woman, she was exercising twice per day and meticulously counting every single calorie - afraid to go above a certain number (a number far too low for her needs)... Can y...

Micheala and I have collectively coached more than 2,000 people. And we have also been clients to a handful of nutrition coaches. In today's episode, we share a conversation about some of the crucial mistakes being made by coaches (and clients, like yourself) when it comes to building sustainable nutrition plans...and actually adhering to them.  We then pivot our discussion to dissect the nuances...

If you feel that you're addicted to sugar and that it consumes your every waking thought, you're not alone. One of the common challenges shared with me from Community members, clients, and Instagram is people feeling like they have a sugar addiction. And I want to do a deep dive exploring what that is and if it's true in today's episode. We'll discuss why sugar is NOT solely to blame for feeling s...

Whether you have one kid, or three, boys or girls, an infant, toddler, or a combination of the two... ...I think it's safe to say that  one of your biggest wins and accomplishments of the day as a parent is getting the kids down to bed for the night - for good! After having worked with thousands of parents, I've learned one of the most common ways to celebrate this feat is via late-night, celebrat...

" 75 Hard is a transformative mental toughness program and ironman for your brain. " To complete the 75 Hard Challenge, one must commit him or herself to the following daily non-negotiables for 75 days straight: Drink a gallon of water Complete two 45-minute workouts (once MUST be outside) Take a progress photo Read 10 pages Follow a nutrition plan with 100% compliance (no alcohol or cheat meals)...

Stop calling it a  cheat  meal.  This is a red flag and only further reinforces a negative relationship with food. Plus, who are you cheating? And who really gains from that... In today's episode, Paul and Micheala offer an alternative to the word " cheat " and share why this subtle change is incredibly significant when it comes to shaping your relationship with food and helping you remain out of...

The weight-loss industry has misled and wrongly conditioned your beliefs about success and how to achieve it... They've taught you to postpone feeling good about yourself, loving yourself, and feeling a long list of positive emotions until AFTER you achieve the external goal that society can validate and evaluate you on accordingly… You know, the abs, small waist, toned triceps, hour-glass figure,...

Since 2013, Paul has worked one-on-one with nearly 1,500 men and women who ALL have something in common : Staying on track during the weekends is a significant challenge! Can you relate? If you find yourself consistently taking five steps forward and two major steps backward each week, then buckle up and get your notepad ready because this episode is for you. In today's episode, Paul and Micheala...

Today's episode was inspired by the book, " The 4 Agreements: A Practical Guide to Personal Freedom, " by Don Miguel Ruiz. This book outlines a personal code of conduct that we should all strive to live by to live a more peaceful, blissful, and fulfilling life. In today's episode, Paul shares how this book has transformed his life and how you can frame these teachings through the lens of achieving...

If you're like Micheala or Paul, you view weight-loss plateaus as a major pain point and source of frustration during a diet. Oftentimes, a plateau on the scale - or the perception of one - can lead to making an irrationally, emotionally-charged, and unnecessary adjustment to your nutrition or exercise, that ends up being counterproductive and out of alignment with your sustainable weight loss goa...

Have you ever found yourself in a position in which you've committed to a goal -  and literally let the whole world know it  - yet, shortly after that commitment you're engaging in a behavior that directly undermines that goal? Yeah, we've all been there. It turns out that trying to change is a major threat to our ego and our ego calls on the calvary to prevent this from happening. This is how you...

Your results, identity, and reality are composed of the actions you do (and do not) take on a regular basis. Today, Coach Micheala details 10 life-changing habits she's slowly worked on solidifying the past few years. The collective impact of these daily and weekly commitments has not only helped her achieve a sustainable weight loss transformation from the inside out, but also empowered her to fe...

In today's episode, Paul and Coach Micheala want to talk about you. Y.O.U. Not your kids. Not your dog. Not your job. Not the bills, laundry, or kid's sporting events tonight. Not your husband or wife. Y.O.U. And caring for you. For the next 30 minutes, they want you to wholeheartedly embrace and step into being selfish. How does that make you feel? Bad?  Wrong?  Uneasy? Guilty? If the thought of...

Vacation does not need to breed an all-or-nothing mindset. Nor, does it need to be a: source of anxiety and stress excuse to eat like an asshole It's also not something that will undo the work you put in beforehand to look and feel your best. Yet, for many of us, vacation is one or all of the things mentioned above! In today's episode, join Paul and Micheala to learn their best practices and strat...

Have you heard about the tight-knit Community of high-achieving women who are finally taking a stand against the lies and misinformation the Diet Industry has fed them for countless years? The Community of women who have committed to consistently working to be the best version of themselves and taking back control of their relationship with food, dieting, and the pain-in-the-ass scale so that they...

Emotional intelligence  is the ability to recognize and understand emotions in yourself and others, and your ability to use this awareness to manage your behavior and relationships.   A seemingly simple concept, yes, but one the vast majority of us lack knowledge of and maturity with. What's fascinating about the concept of emotional intelligence is the magnitude of impact improving this learnable...

Most people have a hate-hate relationship with burpees -  no, that's not a typo . They hate them when they see them prescribed in their workout and still hate them after. It's not one of those love-hate relationships common in other areas of life. To most sane people, burpees suck. But, things that suck and are hard usually help to accelerate growth. In today's episode, you'll hear Paul share his...

Have you ever rationalized with yourself that you simply "don't have the time" to pursue a goal you badly want to achieve? Great! That means you're human. Because both Paul and Micheala have, too. In today's episode, Paul and Micheala dive deep into discussing the true meaning of using this excuse - yes, it is an excuse - and detailing how to break through this limiting belief holding you back fro...

In today's episode, Paul and Micheala distill their foundational recipe for building sustainable nutrition plans for the thousands of clients they've worked with over the years. Although on the surface this recipe may seem extremely simple, you and I both know all too well that "simple" doesn't always translate to "easy"...but it can when it comes to building a sustainable nutrition plan for YOU!...

You're human. Despite your best intentions, you're bound to encounter a period in which you feel stuck in a rut due to an emotion you couldn't quite shake hijacking your thoughts, actions...and maybe even your reality. In today's episode, Paul shares further information on the power of emotional energetics and how easy it can be to have a powerful emotion takeover almost every aspect of our life....

It's estimated that 40 percent of our daily actions and decisions happen automatically without thought. These behaviors, more commonly known as habits, have a great influence on our results, outcomes, identity, and reality, which means it's crucial to understand how to build new habits, and how to reconstruct ones no longer serving us to make lasting progress in any area of our life. Forming a new...

Do you struggle with putting unnecessary pressure on yourself to execute your plan perfectly? To the point where when you do encounter a setback, you are guilty of just throwing in the towel altogether and telling yourself you'll start over again on Monday? You aren't alone. More often than not, the first step toward goal attainment isn't even taken due to self-sabotage as a result of striving for...