Truth in Coaching

"Alright class, everyone begin shutting up already!" It's New Year's and it's time to take a look at the art of how we put our goals together. Most people don't construct goals at all, let alone ensuring that they are aligned with real chances of success. On this episode Josh covers: -Fragmented attention spans -Selecting goals that are significant enough to matter -The problem of Potential vs. Ca...

A listener asks how to get started when you're not motivated and have been sedentary for a long time (and a little bit older). Also on this episode: Josh makes crazy lyrics from the Grinch to commemorate the Philadelphia Eagles clinching the playoffs. Speech of the Week (SpOTW) starts at 25:15 and is "All or Nothing Syndrome" and see what Krystyna wrote about that here: https://www.pcflongmont.com...

Well, it's a down week in between Christmas and New Year's: not quite time to stop partying, not quite time to start a new plan. So what to do, what to do.... The coaches discuss how to reboot habits and workouts and healthy eating without overdoing it and going scorched earth! Also on this episode: How holiday eating rules are similar to vacation eating rules: how to enjoy yourself without ruinin...

It's 6 days till Christmas and there's still time to find a last minute gift for someone who likes working out at home! BUT! What makes sense for a home exercise arsenal, and does any of it make for good gifting? And where can you find something last minute? Did you like the Season of the Bells T-shirt Design? You can get it on etsy, worldwide shipping! https://www.etsy.com/listing/1826817462/seas...

Josh strains a hamstring during his semi-annual USMC fitness test but still is able to pull out a 98% (296/300). It sucks that this happened, but some level of straining is kind of expected in a competition because that's a MAX effort event. The coaches talk about muscle strains, effort strains, and a common-sense approach to training that will help you avoid straining and develop a deep level of...

We bring in our in-house powerlifter, Krystyna, to continuing the conversation from last week's question: "how do you face the fear of lifting heavier weights and increasing the load." This interview takes a couple twists that will leave you feeling empowered and ready to lift some iron. Also on this episode: -Will Trevor experience "time travel" December the 6th premonitions? -Jordan recounts the...

"Gas! Gas! Gas!" What does military chemical attack defense have to teach us about lifting heavier weights? Well, as it turns out, a lot! What do you do when you're not confident enough to progress...On this episode, we answer a listener's question: "How do you face the fear of lifting heavier weights and increasing the load? Where is the line between confidence and overconfidence when trying a ne...

The holiday's are nearly upon us! So many people wake up in their 50s-60s weighing thirty more pounds than they want to! Could it be because they put on 2 pounds during the holidays but only lose 1 in the spring? This year, resolve to set yourself up from the outset by taking a three-pronged approach! The coaches discuss: Movement: take advantage of the seasonality to find things that you're in th...

It's a trend that's always been there for Josh, but in the last few months it's hit some ridiculous proportions: I think we have a drinking problem! Specifically: multiple beverages at any given meal! For example, Josh usually has: water, milk, orange juice, and coffee at breakfast. Um. Yikes! Drinks can get you into trouble with your goals fast! If nothing else, simply because fluids are much fas...

***$100 gift card give-away!*** Make sure to go to our Instagram (https://www.instagram.com/truthincoaching/) and like your top favorite episode teaser cards and comment on your favorite to be put in a drawing for a gift card! Josh likes scales from 1-10. They are useful as a dashboard for making sure that your training is on track. But they can also help you pick the right goals and make good cho...

As Season 2 kicks off, Josh and Jordan host a Halloween holiday special and basically talk nutrition and candy! How to actually enjoy treats and let them be part of your life without wrecking your diet. Candy can actually be helpful in the right circumstances. The coaches reveal their top candy picks! Plus: $100 gift card contest announced! Details at 30:25 Visit us at www.truthincoaching.com Foll...

It's been a full year of Truth in Coaching! Josh and Jordan look back and pull out some of the most important moments. On this episode: -Josh finally has a non-clumsy definition of "truth in coaching" -Episode 1 actually wasn't that awkward -Josh and Jordan actually (finally!) introduce themselves and talk about their backgrounds. -What are 3 of the most critical elements for successful change? Se...

No Bell Down: as the name implies, our annual charity event requires lifters to keep their bell off the ground and working for a full hour!   It's going to be difficult.   We've been working hard ourselves prepping for this event and we both have a shot at earning KB Federation rank! To learn more about this event, our supported charity, and to donate, go to this link...

On this, our 50th episode (!!!) we divert from the standard coach advice and begin to prep for the Zombie Apocolypse. -Getting from place to place to survive (walk, carry, run) -Sprinting (avoid an ambush!) -Better fitness makes you a harder target when the public panics -Strength to build barricades -And MORE! -Plus: what to do if you're NOT in shape and you need to survive zombies TOMORROW! -Vie...

When it comes to getting in shape, there's SO much to do!! In fact, doing the "perfect plan" would be a full time job. Since this is not really an option (even for fitness professionals), how do you cut through the clutter and focus on the few action steps that are the most important? Also: -Josh's hands are WRECKED with blisters. Will this hamper his competition prep? -No Bell Down charity is ann...

This week, the coaches circle back to the 4 key rituals: this time discussing the Evening Ritual. BUT, Josh takes the scenic route to get there via: -The Low-Hanging Fruit vs the Big Kahuna -No Bell Down! Why do we even do our annual charity lift? -Preparing for a Kettlebell competition is fun! And tough! -The 4 key daily rituals (morning, work bootup, work shut-down, evening) might be the best pl...

Facing Fears #4: Learning how to reframe your mindset on how you look at work outs is going to be key technique with creating consistency, not only in the gym but in many other areas in your life. . Rather than saying, "I have to workout ", say "I get to workout". -Psych up DON'T Psych out! -Can't be in Rage Mode OR Yawn Mode to play well. -Josh develops an air bubble when moving up to a heavier b...

Routines make things happen on autopilot. But what happens when your routine isn't up to the task of taking you where you want to go? In order to really thrive, long term, we need to break out of the comfort zone and step into the "challenge zone". But stray even just a little bit too far and you'll undermine your self-improvement efforts and be swept away in the "overwhelm zone". Enter the ritual...

What if you were stuck on a desert island and could only bring one kitchen item? Just kidding. But seriously, what if you had to start over and furnish new kitchen items for under $100? For the person trying to change their physique who doesn't have previous cooking skills, this might be a reality. An oft-overlooked part of making healthy change is the ability to prepare nutritious meals for yours...

Josh and Jordan start to dig into the "deep tracks" of coaching (although learning your hunger cues is arguably one of the most paramount skills to master). Hunger cues are usually on a sliding scale from overstuffed to starving. But one of the biggest problems with changing the amount of food that you eat is not correctly interpreting your cues. The coaches talk stomache, head, and energy cues. A...

Endurance basically means lasting through something. This can be a long-term situation or project; a performance event that goes for several hours; or just regular cardio or strength training in the gym. A few highlight mental techniques include: -Gridding -Groundhog day -40% rule. The story of the 20 mile march makes an appearance AND the coaches talk personal endurance stories: Josh runs a full...

It's normal to feel nervous about working out whether you're a beginner or not! But if that starts to cross the line into exercise anxiety or is pre-occupying your thoughts so much that you can't get into action, then you need some strategies! Josh and Jordan cover 3 main areas that beginning exercises and even advanced athletes have to deal with: 1. Location: This includes self-consciousness (wha...

How do you juggle life, work, recovery, and performance? Josh and Jordan reverse engineer Olympic athletes to find clues that will help you figure out how to manage your life and goals. Also in this episode: -What side gigs or even full-time careers do other athletes have? -What sports capture the imagination of marketing companies? -Is working at a gym an unfair advantage? Does it disqualify a tr...

The coaches attempt a live start: it doesn't go well...How do Olympic athletes juggle a job and staying at an elite level in their sport? Sometimes it just comes down to ruthless time management: and being HAPPY with it! Speech of the Week (SPoTW) is: Catch yourself in the act! and starts at: 29:58 See what Josh wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-catch-yours...

High performance always requires recovery on the back end. Strength training causes muscle tissue damage that has to get repaired in order for you to get stronger. It HAS to work this way and it's why weightlifting works to begin with. But without enough recovery time, you're prone to stunting progress or even injury. Josh argues that most people aren't consistent enough to even worry about schedu...