IT'S. ALL. DAY.

In this episode I share the reality of my current living situation and why I'm moving out to go live with a roommate in order to keep going after my dreams and goals. I've been living in this apartment for a year and at this point financially it just doesn't make sense to keep paying the amount I am because it will only cause more stress than relief. As much as I love this place and being able to...

In this episode I cry on air for the first time full disclosure. This was recorded 2 days after I visited my GMA in Virginia and ultimately right before she passed away. While I was over in VA I came back with 3 lessons that my grandparents taught me without them even knowing. I learned my GPA was and still is a badass even though he passed away 5 years ago. He truly set the standard in my opinion...

Today I talk about the importance of self talk. In this episode I wanted to hammer home the idea that seeking negatively to yourself is only hurting your chances of reaching your goals. I talk about a mindset coach and performance expert Trevor Moawad and the research he's done on negative vs. positive thinking. And what he found was that Harvard did a study on this; they found that when someone s...

Today I wanted to give you two frameworks to work with when it comes to setting BIG goals and actually achieving them! This concept is called The Clouds and The Dirt. The Clouds=Your BIG dreams that pull you out of bed every morning and make each day matter! This is the peak at the end of your hero's journey. The Dirt = The actual day to day tasks required to achieve such a big and audacious goal....

Today I break down a very common way of thinking that has some benefits but mostly has a detriment to your health and fitness journey and that's Black & White Thinking! All in or all out! Good or Bad! Pros: -Safety purposes (ex.-telling children that you're never allowed to play in the streets or to look both ways before crossing a busy street) -Time management and productivity; when you set a tim...

Have you ever struggled to stay consistent with tracking your calories and foods you are eating? If you answered yes then this podcast is for you! In this episode I share my own story with this struggle of tracking calories. I share about how I had to first get used to asking for help, I had to admit I didn't have the right strategies to be successful in my fitness and nutrition, and once I did th...

Today I had the honor of sitting and talking with Kevin Davis about his book, "Why Normal People Do Some Crazy Things Nine Fundamentals of Human Behavior". In our time together Kevin and I went very deep into some of these fundamentals and how they play out in our day to day lives. We talk about the importance of having the awareness that you are exhibiting some of these human behaviors. We dove i...

In the episode, I share one of the mindsets I've used to transform my body, being (spiritual side), balance (relationships), and business. And that mindset is that "It's all my fault" the epitome of personal responsibility. Because if you can't admit you played a role in something good or bad happening to you then that means you give all responsibility to someone or something outside of yourself....

Today we sit down with a fellow Nutrition Coach Vanessa Gillette and she talks about her journey from being a D1 Equestrian athlete at the University of Georgia and never truly feeling like an "athlete" as she struggled with her weight throughout college. She then went onto starting her life in the corporate world post college and never really loving the jobs she was in albeit she was an excellent...

In today's episode I talk about one of the most overlooked aspects of one's fitness journey, sleep! Sleep and more importantly, quality sleep are vital when it comes to one's health. Proper sleep is linked to better memory, proper hormone levels, higher brain function, and boundless energy throughout the day. I start the podcast with general information around sleep and how it effects our body and...

Have you dieted for years? Has your diet worked less and less over the years? Can you not lose weight when you diet now? If you answered yes to any of these questions then you most likely are in need of a reverse diet. A reverse diet is basically a phase in your diet where you reintroduce the calories you've taken away to restore homeostasis in the body and your metabolic system. Without doing thi...

Whether you realize it or not you have daily routines you follow everyday. Either you've created them consciously or they have developed subconsciously. And these habits are executed daily so your brain doesn't have to spend energy using your willpower to accomplish every day to day task. Once you understand this is going on you can use this subconscious pattern to your advantage. You can create a...

Have you ever heard "You can out train a bad diet"? Have you ever been told that working out is about grinding non-stop 24/7 When you work out are you always trying to do more, lift more, go faster, go harder,exc. Well Today I'm bursting your bubble...More is not always better. Sometimes more does more harm than good; especially when it comes to weight loss. In today's episode I break down why les...

In this episode I share all my secrets to tracking your meals. I also go into the pros and cons of tracking calories and macros for anyone who is considering using this method. If you've ever tracked your finances, your weights lifted in the gym, or your mileage driven for taxed then you know the importance of tracking calories. My argument is that the awareness you gain from tracking your calorie...

In today's episode, I give a first-hand account of my last 4-6 months in my bulking phase. The reason for this episode is to shine some light on the importance of a bulking phase so a client avoids the "skinny fat" look. I will also be talking about things to expect in a bulking phase physically, mentally, and emotionally. I hope this episode helps one person have some more clarity and trust in th...

In this episode I explain my journey and thought process when it comes to achieving my goals. Whether it was hitting my protein goals, excelling in sports or in the gym they all had one action in common; immersion! I was completely immersed in whatever I did. I would watch videos, read books or blogs on whatever topic I was fascinated with and that total immersion was one of the qualities that led...

Disclaimer, this episode was created for the sole purpose of educating people on this taboo topic that is psychedelics and their mental health benefits. In today's episode my fellow online coach Austin Bagshaw hops on the podcast to learn about the benefits of psychedelics and other substances like weed and how they can benefit someone's mental health and even there fitness journey. In this episod...

In today's episode, I go over 10 reasons to workout! I want to clarify that I don't believe these to be the biggest and best (morally speaking) reasons to workout. However, if I'm being honest when I first started my fitness journey I relied on some of these external motivators when my internal motivators were lacking. So as much as some of us don't want to admit that these 10 reasons would motiva...

Today I break down my framework that I use with every client and the listeners an overview of how I would set up their nutrition for the year in a way that allows them to be shredded during summer, only diet for 3 months of the year, and sustain this cycle for the rest of their lives. It's called nutritional periodization, the premise is this: Your diet should be treated much like a sports seasons...

Today's episode was recorded in a hotel room with myself and 3 other fitness coaches I met for the first time at a Mastermind event in Ohio. We are all mentored by Erin Dimond and Jordan Dugger and after hanging out all day and getting to know each other we decided to sit down and share each others stories of how fitness has impacted our lives. We go down multiple rabbit holes and rants so strap i...

Today I had the pleasure of sitting down and talking with my man Jeremiah. Jeremiah is the creator of BairFit which is his online training platform. I met Jeremiah a couple years ago at the airport in Seattle before heading to a Cody McBroom Mastermind event that weekend. We recognized each other from social media and got to talking about our backstories and where we wanted to take our coaching bu...

Today I sit down with my good friend Karon Hawkins aka Coach Kronic. I met Karon at a mastermind hosted by Cody McBroom in Seattle. We started by going around stating our goals with our business and when it came to Karon I distinctly remember him saying "I want to build an empire" with the utmost certainty and I immediately wanted to get to know him more because greatness recognizes greatness. In...

This episode was recorded about a month after my first ever physique show. In this episode I go into detail the 9 lessons I learned from going on this 8 month journey, the lessons are: -Know your Why and your "Why can't I" -Go ALLIN -Make a plan, stick to the plan, and get a coach -Learn how to say NO -Embrace the suck -Recovery is king -Balance is bullshit -Finish like a champion -Be Selfish If y...

In this episode, Matt Yates joins us to really break down the mental side of weight loss and habit change. Matt and I talk about what a belief is and how beliefs become limiting beliefs. Once you understand what a belief is you start to realize the constant thought loops we catch ourselves in every day and how those can push you towards your goals or keep you in the same place not taking action. A...

If you guys don't remember Zak from our last episode (I know it's been a couple of weeks, my physique show took all my focus, new episode on that coming soon) he is getting his Masters in Kinesiology at UCF and under the guidance of Ben Patrick (creator of ATG Athletic Training Group), Zak is here to talk about The Principles of Athletic Development. When it comes to Athletic Development as explai...