The Mindset and Metabolism Podcast

As a coaching company, we work with a lot of beginner clients, & one common theme that I see is individuals feeling uncomfortable stepping foot in the gym because you may fear that you're going to be judged by the regular gym-goers who may have more experience than you. And sometimes this fear can be crippling enough to prevent you from going to the gym altogether.   In this episode I go over...

How much progress should you be excepting to make in a few weeks? What about a few months? 6 months? a year? One of the most common questions I get from new clients is how long should it take to see results?   In this episode I'm breaking down everything you need to know to set challenging, but REALISTIC expectations when it comes to your weight loss or fitness journey. That way you stay motivated...

One of the biggest questions I get from clients and non-clients is "How do I stay motivated?" or "What do I do when I don't feel motivated anymore?". So in today's episode I'll be giving you tangible strategies you can implement to kickstart motivation when you're just not really feeling it, that way you can continue to make progress and see the results you ultimately want. ------ Please leave a 5...

In this week's episode I sit down with long term client Rebekah Subit and discuss the 5 phases that are prominent in every successful physical transformation. We discuss the importance of going through priming/reverse diet phases, diet breaks, maintenance phases, building phases if you're already lean or need to put on muscle, and of course fat loss phases.   We dive DEEP into each of these phases...

Our identity dramatically impacts the way we think, behave, and ultimately the actions we take day to day. If you identify as someone who's overweight, out of shape, and insecure - then you're subconsciously going to continue gravitating towards the habits of someone who's overweight, out of shape, and insecure. The key to any long term transformation is not only changing your actions, but also ch...

One of the most common questions I get is how am I able to go on vacation, take a week off from tracking my food and from the gym, and still maintain my weight loss?  In this episode I'm breaking down the 4 key strategies I recommend using on vacation to ensure you're still able to have fun when vacationing, but without sabotaging your progress. ------ Please leave a 5 star review and share a scre...

In this episode I share an important conversation I had with a client this week about stepping out of her comfort zone. When things get hard, frustrating, and anxiety starts to creep in it's easy to run away from those uncomfortable feelings in order to feel "safe". But it's that "safety" we're constantly searching for that's the reason we can never succeed. If you've been struggling to see result...

With summer approaching, you might be thinking about - or trying to - start a fat loss phase now to tone up and feel more confident at the beach. But a BIG mistake you're probably making is jumping straight into a fat loss phase without making sure you have these other 5 things in check. In this episode I'm diving into the 5 things you NEED to fix or improve if you want your fat loss phase to actu...

Do you feel like no matter what you do you're ALWAYS thinking about food? When your next meal is? Always turning to food for comfort when life gets stressful? That's exactly how this client used to be, until she realized what truly was missing in her life and how that ultimately was impacting her food choices day to day. If you're someone who feels like you might have an unhealthy attachment to fo...

Do you get confused with all of this talk about "macros"? Wonder if you actually NEED to be tracking macros, or if just tracking calories is good enough? Or... what's even the difference between the two? In this episode I break down the pros and cons of tracking calories vs. macros, the differences between the two, and what YOU should do. ------ Please leave a 5 star review and share a screenshot...

Do you feel like no matter what you do you feel like you can NEVER fit nutrition & fitness into your current lifestyle? In this episode I talk about how to actually re-frame this issue, why you're having this struggle to begin with, and how to overcome it. ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Instagram: https://www...

Have you ever hated your current situation so much, that it forced you to change? Or maybe you hated your current SELF, which sparked your actions to finally become a different person. In this week's addition of Thursday Thoughts, I give my thoughts on using hate as a motivator for change, and how it can be a tool to get you started, it might not be the best long term solution. You'll really enjoy...

Eating out can be one of the most stressful things you can do if you're actively on a fitness journey, especially if your goal is to lose weight. And while it can be intimidating, there IS a way to enjoy these meals out WITHOUT sabotaging your progress. In this week's episode, I go over the 4 strategies I teach our clients to help them navigate these meals out, while still getting results. ------...

Commitment is one of the scariest things we can do. In this week's episode I dive into why commitment is so hard for many of us whether that be in relationships, fitness, or even when it comes to hiring a coach. Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it! Also be sure to join our Free Facebook Group through the link below for more exc...

Summer is just a couple of months away, which I know means many of you will be thinking about starting a diet to get "beach ready" for the warmer weather. But it's important that we don't go on TOO EXTREME of a diet, because if we go on too restrictive of a diet we run into issues such as metabolic adaptation, intense hunger, losing LESS fat, losing MORE muscle, rebounding and gaining even more we...

Life can be a shit-show sometimes. Late night soccer kids' soccer practices, extra projects or hours at work, traveling frequently, etc. These are all times where most people throw in the towel with their goals and tell themselves "I'll just restart when this is over." The issue is, it's this "stop and start" cycle you constantly find yourself in that's the reason you can't make any progress.  So...

In this week's episode we dive deep into processed foods and whether or not they're the REAL reason why weight loss is so hard. I discuss unique properties of highly processed food that make weight loss so difficult, along with how despite that, including them in your diet in the right amounts will NOT stop you from reaching your goals in the end. Please leave a 5 star review and share a screensho...

This episode marks the VERY FIRST official episode of "Thursday Thoughts". Thursday Thoughts will typically be shorter episodes where I'll cover my thoughts on various topics in the fitness industry, important discussions with clients, etc. This week I dive into if setting deadlines for your weight loss goals is actually beneficial, or potentially harmful. A perfect episode for this week as we're...

In this week's episode we cover PART 2 on how Rebekah transformed her body, learned how to stop fearing food, and how she achieved her incredible transformation while working together. Such an important message in this interview, ESPECIALLY if you’re a woman who’s struggled with the fear of weight gain, eating more, and have been stuck in the constant cycle of restricting yourself to the point of...

Do you feel like no matter how little you eat & restrict yourself, you still aren’t seeing results? That’s how things were for Rebekah. She was barely eating 1500 calories & doing high intensity workouts multiple times a week. She was tired, sluggish, irritable, and hungry all of the time - and felt like she was doing everything right, but with nothing to show for it. She thought I was CRA...

In this episode I give you the real, unfiltered truth about starting a fitness journey and the challenges that will be inevitable when you pursue down the path of self improvement. I discuss how you will run into obstacles, not every day is going to be all sunshine and roses, and there will be times where life is filled with chaos and you'll want to give in and quit. But if you can push through th...

One of the most common questions I get from clients is how do I manage extreme cravings during my fitness journey so I don't end up sabotaging myself, over-eating, and ruining all of my progress? While just "being more disciplined" can work, it only works up to a certain point. And after that point, you're likely to give in and over-eat/binge on these foods you can't stop thinking about. So in thi...

This week's episode is a LIVE Q&A recording that I did for some of our exclusive clients who are a part of our coaching program. There was so much value in this recording that I had to share it with all of you. Here are the topics we cover: -Is intermittent fasting good when cutting/trying to lose fat? -Can I still drink coffee with creamer in the morning if I want to lose weight?  -Is it a go...

In this week's episode I dive into the 5 BIGGEST mistakes I see people make when trying to lose weight - that ultimately hold them back from seeing long term results. These mistakes not only make weight loss 10x harder, but they also set you up for failure by pushing you down a road filled with frustration, guilt, & feeling like you'll truly never achieve the goals you want.  If you want to lo...

In this week's episode I sit down with one of our 1:1 clients, Meghan Ninke, along with our Assistant Coach Kristen Colbert to talk about Meghan's incredible journey with us over the past 9 months. Not only has she lost 10 pounds and has completely transformed her body, internally she's grown so much. Her confidence has skyrocketed, she's no longer afraid of eating more food, and she's truly able...