The Phat Pratt Chat

In this podcast we are going to go over 4 more questions related to fitness and nutrition. 1. Can I drink wine on the weekends and still make progress? 2. Do I really have to track my food to see results? 3. How important is protein if I'm not trying to build muscle like a body builder? 4. Should I be lifting heavier weights now that I have been doing this for a while?

Is Your Form Actually “Wrong”? Understanding Coaching and Corrections in the Gym In this episode, we talk about one of the most misunderstood parts of coaching: form correction. We break down why form isn’t simply “good” or “bad,” and why the spectrum of movement quality is much more nuanced than people think. We also dig into when coaches should step in with corrections—and when it’s actually bet...

In this episode of The Phat Pratt Chat, we’re giving you a peek behind the curtain. What are we really focused on right now as a business? What are those bigger-picture convos happening in our meetings? We break down the three main areas we’re doubling down on: Trainer-to-member ratio on the floor Program design and creativity Marketing If you're into the business side of fitness or just curio...

Ever made a promise to yourself like, “I’m cutting out sugar forever” or “I’m starting keto tomorrow for the whole year”? Yeah, you’re not alone. In this episode, we talk about why these all-or-nothing promises rarely stick—and how shifting your mindset can make all the difference. We share a real convo about breaking nutrition promises, unrealistic expectations, and the pressure we put on ourselv...

In this episode, we’re getting real about the one meal that throws most people off track: dinner. From oversized subs to impulsive restaurant splurges, we break down how dinner—and everything that happens after it—can quietly sabotage your fitness goals. We share a super simple strategy: stick to the same restaurant, same meal, same night each week. Sounds boring? Maybe. But boring can be the secr...

Welcome back to the Fat Pratt Chat! In this episode, we're doing a rapid-fire Q&A, tackling five of the most common fitness questions we get—from why the scale won’t budge even when you’re consistent, to how to tone your arms without bulking up, to what to do if you need to take a week off from the gym. Whether you’re short on time, stuck in a plateau, or just need some quick fitness clarity,...

In this episode, we’re keeping it real about referrals—why we bring them up, how they help, and what’s in it for you. No pressure, no weird “give us your friends’ phone numbers” stuff. Just a reminder that if our gym has been good for you, it might be life-changing for someone you know too. We’ll break down how the referral perks work (like free weeks or even a shot at a free year) and share why o...

There are plenty of benefits to large group training and there are a lot of trainers that do a great job at executing the workouts. These are just some of my takes on the drawbacks to large group classes that maybe not everyone can see if they didn't run a small group personal training gym.

In this episode, we talk about how to make exercise a natural part of your life—even when things get hectic. You'll learn why consistency beats intensity, why you don’t need to work out every single day, and how to create a sustainable routine that adjusts to your life rather than controls it. Whether you're new to fitness or trying to stay on track, this episode will help you ditch the excuses an...

In today’s episode, we dive into a crucial but often overlooked question: How hard should you actually be pushing yourself during workouts? Whether you're a seasoned gym-goer or just starting out, finding the right intensity is key to progress—without burnout. We talk about the importance of listening to your body, recognizing when it's time to scale back, and knowing when it's time to level up. I...

Confused about how much protein you actually need? In this episode, we break down a simple and effective way to balance your calories and protein using a 10:1 ratio. Whether you're snacking or planning meals, this rule of thumb will help you make smarter nutrition choices without getting bogged down in complicated math. Learn how to fuel your body without overfilling the bucket. 🎯💪

Imagine a world where a one day workout routine was created for every single person in the world and they must follow that routine every time that they workout. With any 6 strength training exercises and cardio we are going to build perfect 1 day exercise routine that is effective for anyone!

"Lose 15 lbs in 6 weeks!!......" We'd be lying if we said we didn't try this once. While it went against our core values we really thought that it would help people get off the couch and into the gym where we could deliver some results quick... and then ideally they would stick around as we coached them up for long term success. It was largely a flop in this regard. Most people sprinted for 3-6 we...

What's all this about the Habit Tracker? This is something that has helped people right here in our own gym radically transform their physique and lives. You'll def want to take some notes on this episode!

One person said " Strength training made me gain weight" Another "Strength training made me lose weight!" How does this happen?? James gets into the finer details of why some peoples experiences are so different

In this episode, we take a deep dive into the current state of fitness and health in America. The statistics are alarming—only 23% of U.S. adults meet the recommended guidelines for both aerobic and muscle-strengthening activity , while nearly 80% fail to get enough exercise . The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise and two days of muscle-strengthening activi...

Short episode today! Just a quick look back on 2024 and a glimpse into what's coming for 2025.

Ever just get totally overwhelmed with what exercises to do? how many reps and sets of each...what exercises to combine on what days...when you've gotten enough out of an exercise and need to pick a new one? Today's episode is for you

NONE of our members want to look like bodybuilders!! Our program focuses on average adults who want to feel better and improve quality of life and also would hope to look a little better too! They usually tell us that specifically they DONT want to look like a bodybuilder. The Crazy thing is....an average person training like a bodybuilder is actually a pretty solid approach for most adults. But w...

One of our most request areas of improvement for our members is their back! Today we'll discuss how to workout your back muscles in a way that gives you that lean toned look in the right places. By the end of this episode you'll know exactly what to do to improve this area of your body.

Another controversial topic! There is so much conflicting info on warm ups for exercise. Part of the confusion probably comes from the type of exercise you are about to do....Are you going for a walk, a jog, a sprint, a 10 mile run, weight lifting, athletic event??? All of these will probably require a different approach to a warm up. But let's even back up to what the whole point of a warm up...

If you have been able to start exercise and possibly other healthy habits and have felt and seen the benefits, it's very common to want the same for your friends or family. Sometimes it's tough to get someone to take action though. You (as the person who has achieved the results) know that they would feel sooooo much better physically and mentally if they just took action and started exercising! T...

This has been quite the debate over the years!! James is here today to give you all some super valuable info to help you cut through the BS that is out there around this topic!

In this video, I discuss the importance of customizing workout programs to ensure progressive overload for optimal results. I explain how we aim to make workouts more challenging each week by adjusting weights, reps, sets, and effort levels. Understanding Rate of Perceived Exertion (RPE) and its role in gauging workout difficulty is crucial. I highlight the balance between monotony and increasing...

Today we break down what EOP is. Spoiler alert...it's the "End Of Program" Typically a huge milestone for our members where they can look back on their progress during their exercise program that that have worked really hard on. The EOP survey is on the back of our plan and this is where we gather crucial info for how to create your next plan. Give this episode a listen if you'd like more insight...