Rise Up with Jonah Mitchell

5 Months ago I suffered a disc herniation in my lower back due after squatting. It was one of the most debilitating injuries I've ever dealt with and had to learn a lot in order to recover from it. I'm still recovery and my experience has helped me work with others who've dealt with similar injuries and I wanted to make this quick episode to highlight some of the most impactful lessons...

In this episode, I hop back in to podcasting over a year long break and I wanted to jump back and start recording episodes again. The majority of my time has been away from coaching and I have stepped back into that role and this episode highlights that story, what I've learned, and what I might be doing moving forward. I emphasize some lessons that I know you'll be able to apply to yourse...

In this episode, I share how I have switched up my routine since starting an office job. Utilizing the same advice and examples that I have coached clients with these jobs over the years, I am now in a place where I must practice what I preach. I share general tips to help keep your activity up when your job can make that difficult, and I share personal stories to help you find where you can make...

In this episode, I talk about my favorite topics of identifying and reducing stressors so that you can start to feel better now and make the process of changing your body a little easier. Stress takes multiple forms and when its persistent our body will find a way to deal and cope with it. Usually in ways that are not conducive to the goals that you have for yourself. My goal is to help you unders...

In this episode, I share the harsh reality that we all need to understand when we want to create change in our life. But I also provide a way of working yourself through that process so you know how to consistently take action and create the change you want no matter what. It takes some patience yes, but it takes more manageable action, and when you know what to focus your effort on you guarantee...

In this episode, I talk about the 3 step process of how to understand your plateau and decide whether or not something should change or not. A lot of our struggles can come from difficult situations that effect our way of thinking clearly, so when you apply the three steps in this episode you'll start learning one of the most fundamental processes that will help you create success for a life t...

In this episode, I go over the difficult task of getting rid of behaviors that make it hard for most people acomplishing their goals. I've learned this process through my own mistakes and shortcomings and put it into a 4 step process to help you see what and how these patterns are, and then move directly in how to change it to create lasting change. This process can be difficult and can take l...

In this episode, I talk about how you can find the best work out split to achieve your fat loss and muscle goals. But first I discuss what is going on in your body when you're trying to create those changes and then go into how you can choose the best split for your goals and your schedule. I find that when you don't know how something works, it can be very easy to feel like you're not...

In this episode, I go over three keys that leads to results that last for as long as you want them too. These principles were built off of what I've learned in my own process and how I have communicated and taught my clients to create for themselves. These keys help to develop a life long relationship with fitness and nutrition which isn't what most people think about when they're tryi...

In this episode, I share the top 3 ways I have helped people improve their energy without needing to change everything about their life. I like to say that if we can learn to feel better first, then everything else we want will follow. Mainly because we learn to enjoy doing things that help us feel better so we naturally improve our consistency and with improved consistency you create better resul...

In this episode, I go over a very big struggle that I have had for as long as I can remember when it comes to doing everything or nothing at all. This is a common mindset that many people get stuck in that holds them back from taking consistent action to get to their goals. Thoughts that make you believe that if you can't do as much as you think you should then there's no reason to put for...

In this episode, I go over three distinct things that I learned over my career and how they not only improved my relationship with my clients, but also they changed my life and the people I worked with for the long term. There's a lot more to accomplishing your goals than just the day in and day out of your fitness and nutrition. It's a lot more mental than most people realize and is often...

In this episode I share something that I have told many clients over and over again when they're trying to change their body. The truth about changing your body and getting to your goals is that it may not go the way that you THINK it's supposed to. There may be circumstances out of your control that inhibit you from seeing the results exactly the way you want to and there's nothing wr...

In this episode, I discuss how and why motivation, goals, consistency, all can and will easily change throughout the process of you trying to see your weight loss goals through. We as humans are quite like the four seasons we all know and love (depending on where you live). Sometimes it's sunshine and rainbows and everything is great, other times its cold, damp, and genuinely unpleasant. You w...

In this episode, I go over some of the most common misconceptions that so many people face when trying to lose weight. These misconceptions can make the challenge weight loss way more difficult because they impact our lives in negative ways that aren't very enticing for us to stay consistent with. I want to remind you, or reasure you, that there are a lot of things out there that can make your...

In this episode, I share the three characteristics that are telltale signs that you are ready to lose weight for good. These are the three things I make sure each of my clients has in order to transform their body for the long term without the same set backs that they would experience in the past. Changing your body can feel like a marathon and this episode is aimed at helping you stay in that rac...

In this episode, I talk about the system that I used in my own process of trying to lose weight. I was clueless for quite some time when it came to my journey, which lead me to seek out help and put together all the pieces I learned in a way that has helped me keep the weight off in the long run. I wanted to share these with you to either help you with your own process or if you're trying to g...

In this episode, I share how I turned my emotional relationship with food around and how I help people do the same thing. A lot of people imagine it's just about having more will power and just say no. But willpower is a limited resource that will eventually lead to the same struggles happening. It really is about learning to look both ways before you cross the street. A simple principle that...

In this episode, I talk about 3 core truths that can eliminate any false belief or emotional response that plagues so many of us when we're trying to change our body. The emotional impact weight loss has on us is not talked about enough in the nutrition and fitness space because it can be difficult to fully grasp. Hence why many people find themselves stuck in a never ending cycle of getting m...

In this episode, I'm joined by fellow coach and team member Jessica Kauhi! Jessica is a mom of 4 who struggled to find a balance with taking care of herself and everyone around her. Like many mothers, she found herself hating what she saw in the mirror which sent her down a very negative path mentally. She tried every diet and workout routine she could get her hands on to "fix" it bu...

In this episode I go over the process of expectations through difficult times of year and how to create consistency in a way that you don't think would be considered consistency. Stay consistent is a matter of perspective a lot of the time. Sometimes the perspective is do everything in your power to work towards your goals, and other times the perspective is do the best you can and that can be...

In this episode, I go over a huge mistake I see people make when it comes to weight loss. Everything they do is centered around weight loss and nothing else. No consideration for what's going on in their life, no consideration for if they like what they're doing, and definitely no consideration for if they can even sustain what they're doing. It's a common problem that many don&#39...

In the episode, I wanted to share the main lessons I teach with my clients to help them manage the holidays. As you can tell from the title, it's usually the opposite advice most people give, allow yourself to have some of the food you want instead of constantly of everything you can't have. It changes the narrative so you end up walking into a holiday with much more awareness and control...

On this episode of the podcast, I am joined by fellow coach Jennifer Rogers. We talk about her story the many trials she faced throughout her life that lead her down a path that wasn't going to take her to where she knew she wanted to be deep down. We talk about her addictions, relationship struggles, and her own weight gain and loss story that culminated into her finding what worked for her a...

In this quick episode, I talk about a crucial decision most people are scared to make for their journeys. Getting abundantly clear and honest with themselves and acknowledge what they say with what they do. If you're always saying you want one thing but constantly doing the opposite of what you say you want, you should ask yourself if the pain of staying the same outweighs the pain of change....