Living Lean

Today, I'm joined on the show by my friend Jon Vlahogiannakos. Jon is an experienced coach, and someone who's content I've enjoyed for a long time, so it was great to connect on the show. This episode was a great conversation about the applications of flexible dieting for sustainable fat loss, how we structure training programs for people who just don't have much time, and much...

Today's episode takes you through everything you need to know about diet breaks - a nutritional tool my online clients use frequently. You'll learn: → The potential ways diet breaks help your metabolism & hormones → What nutrition science tells us about diet breaks → How to program diet breaks into your nutrition for a leaner body and more sustainable results → And much more... Click...

Chris Barakat literally wrote the book on body recomposition with Jeff Nippard, and is a pioneer spearheading the new research on losing fat & building muscle simultaneously. Today, we walk through EXACTLY how to make your own body recomposition happen - macros, nutrition, cardio... no stone goes unturned. This really is your complete guide to building muscle and losing fat simultaneously. Che...

Q+A! Today, we dive into some listener questions like... >> What are the key differences in how you program for women vs. men? >> Does your rep tempo matter for building muscle? >> Is it ok to "save up" calories to use later in the week? ...and much more! Click here now to apply for online coaching with me. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our T...

Today, I'm joined once again by Chaz. This was a very transparent conversation about our own personal lives, what we're working on right now, what we're struggling with, and much more. Follow Chaz on IG here , and check out his podcast Lost & Lifting Talk here . Click here to apply for online coaching with me. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On...

Building great shoulders is key to achieving a body that looks lean, strong, and aesthetic. This is true for women and men alike. Problem is, you've been misguided on how you ACTUALLY need to train to achieve the physique you want. Today's episode is a deep dive into how to train your shoulders for both functional strength and aesthetics. Click here now to apply for online coaching with...

Today, I'm joined by Austin Current, owner of the coaching company Physique Development. Austin is a renowned coach, content creator, educator, and soon to be author in the fitness space. Today's episode is a deep dive into training program design, and the key things you're likely MISSING when it comes to creating a program that helps you achieve your best body composition ever. Thi...

Q+A! Today, we dive into some of your questions... >> How do you properly set up a "lean gains" phase? >> What to do if you can't feel a muscle working >> When do you know that you're at a fat loss plateau? (And what do you do?) ...and much more. Enjoy! Click here now to apply for online coaching with me.  To Apply For Coaching With Our Team: CLICK HERE 📲 Fol...

If you're reading this, it's because you haven't been able to achieve the body composition that you want. You've already ruled out "not working hard enough" as the issue... because let's be real. You work your ass off in the gym. Effort isn't the problem. If this sounds like you, the gap between where your body is at and where you want it to be can be bridge...

I was very nervous to drop this episode. In fact, I've sat on this recording for several months. This is a VERY vulnerable conversation with one of the wisest & most insight people I know, centered around my personal struggles & limiting beliefs. This conversation has been SUPER helpful to me In this months since. I hope it Is for you as well! Follow Hannah on IG here . Check out Hann...

Q+A! Today, you get the answers to all your questions like... >> Are trap bar or conventional deadlifts better? >> What's my go-to breakfast? >> Protein guidelines for a pescatarian client? ...and more. Learn how I build out my metric tracker for online clients  HERE . Apply for Online Coaching with me HERE . To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team...

Ready to start making real progress in the gym again? ⠀ It starts with you taking a smarter approach to programming movement. ⠀ You could train your ass off for years, and never achieve the body composition you want. ⠀ The problem? ⠀ You never took the time to understand how to program the right movements, at the right times. ⠀ On the flipside, with a solid understanding of the 5 foundational move...

I know what you're thinking... "I thought fat loss was all about calorie deficits! How could I lose MORE weight without decreasing calories?" You know... Calories in > Calories out = weight gain Calories in < Calories out = weight loss Here's the thing - when we think of the energy balance equation, we tend to think of calories in as strictly the food we eat, and calories...

Q+A! Today, we dive into your questions like... - How do you seem to work so much wine into your macros? - What's up with the blue man on your IG stories? - How to apply RIR to your training for better results? ...and more. Enjoy! Click here now to apply for online coaching with me. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TE...

Unpopular truth: The belief that “slow and steady fat loss is best” is flawed at best, and keeping a lot of people UNHEALTHY. There's a dated train of thinking around fat loss that goes something like this... "If you care about your (or your clients) health or KEEPING your results, you must lose weight slowly." But as an online nutrition coach, I’ve seen the exact opposite time and...

Today, I'm joined by my close friend Cody Smith for a super vulnerable & helpful conversation on personal development & becoming a better version of yourself. What started off as a conversation about functional fitness became a deep dive into how to work through insecurities, find purpose, be a better person, and "have it all" with a life that's amazing in all 4 quadran...

Q+A! Today, I'm joined once again by Chaz Spackman. Today, you'll get answers to questions like... >> How long should you spend in a deficit vs. at maintenance? >>  How to program for maximum bicep gains >> Marketing advice for online coaches >> Our favorite books ...And much more. Follow Chaz on IG here , and check out his podcast Lost & Lifting Talk here . C...

Most people's bodies stop changing after their first few years of training. Once you reach the "intermediate" stage in your career as a lifter, you can easily watch an entire year of training go by, only to realize you haven't made any progress (been there). As you become more experienced, avoiding stagnation requires following a smarter, more well-structured training model......

Dr. Sean's is truly a hard person to describe - his company (Active Life RX), helps Professional Athletes, CrossFit Games Champions, and recreational trainees with workout programs and personalized coaching to get you out of pain without going to a doctor. BUT, he's also well renowned for the straight MINDSET FIRE he's bringing every time he speaks. Today's episode is a unique...

Q+A! Today, we've dive into... 1. 1. I feel like no matter how lean I get, my abs just don’t show up like I expect. Help! 2. Scared of back tracking gym is closing down here. What are some ideas to complete my workouts? 3. Can you talk about reverse dieting vs. jump straight back to “maintenance” calories after a cut? What are the pros and cons of both? Thank you!! ...and much more! Click her...

If you’ve failed to achieve or maintain the lean, strong body composition you want, it’s because you’re missing a proven system . One of the biggest things that's helped so many of my online clients get crazy results, is the fact that every online client is indoctrinated into a proven process & systems that I’ve spent years refining. Today's episode teaches you how to make my systems...

Today, I'm joined on the show by Brandon Roberts. Brandon is a writer for Examine. Com, researcher for UAB, and the Chief Science Officer at Tailored Coaching Method. This episode is a deep dive into the NEW science behind diet breaks and refeeds. This has been a hot topic within the fitness industry lately, with many questioning " Are there REALLY any benefits to diet breaks/refeeds?&qu...

Q+A! Today, we dive into... --> I have my first nutrition client. Male. 45 years old. has a desk job. says he's walking his dog 3 miles a day, gym twice a week. uses the anytime fitness app, so, short mediocre workouts. golfs. weight goes up and down. currently weighs 224. goal is 200. 6foot tall.current bodyfat 26.9% carries it in his midsection. his body structure is between Mesomorph an...

After 10 years of obsession with training & nutrition, and 6+ years of the same with coaching, I'm still amazed at how much more there always is to learn. The last year especially has been full of some crazy revelations that have completely changed my approaches to nutrition, training, and how I coach my online clients. Today's episode takes you through my top 6 revelations of the la...

Today, I'm joined on the show by Lacey Dunn. Lacey is a Registered Dietitian, online nutrition & training coach, and professed crazy cat lady. Lacey has a wealth of knowledge on  women’s health, gut disorders, and hormonal imbalances as well as clinical disorders from Type 2 Diabetes, Fatty liver disease, Kidney Disease, to Autoimmune disorders like Celiac and Hashimotos. She does a great...