Your Next Level

In this episode of Your Next Level Podcast , Coach Pat breaks down the truth about returning to fitness in your 30s, especially if you keep asking yourself, “I did it before, why can’t I do it now?” He explains why you are not lazy, weak, or broken. Your life is different now. Your body, stress levels, hormones, metabolism, recovery, responsibilities, identity, and priorities have changed. What wo...

In this episode of Your Next Level Podcast, Coach Pat breaks down what to do when life gets hard and your body starts paying the price, especially if you are struggling with consistency, emotional eating, stress, bloating, weight fluctuations, long shifts, low energy, and feeling like you have fallen off track. He explains why you are not lazy, you are mentally overloaded . When family stress, wor...

In this episode of Your Next Level Podcast, Coach Pat breaks down how poor sleep may be keeping you stuck, especially if you are trying to lose fat, build muscle, improve energy, and change your body composition. He explains why doing more workouts, cutting more calories, or removing carbs is not always the answer when your sleep quality is poor. Coach Pat breaks down how sleep deprivation affects...

In this episode of Your Next Level Podcast, Coach Pat breaks down which fat-loss supplements are actually worth your money and which ones are mostly marketing. He explains why the supplement industry is built around bold claims, why fat burners and detox teas often overpromise, and why supplements should only support your lifestyle not replace it. Instead of chasing quick fixes, Coach Pat explains...

In this episode of Your Next Level Podcast, Coach Pat shares how to eat healthy on the go and stay consistent with your fitness goals, even when your routine changes. Instead of relying on willpower, Coach Pat explains how to build simple systems for busy days, travel, airports, restaurants, hotels, fast food, and social events. He breaks down the three non-negotiables that keep you on track: prot...

In this episode of Your Next Level Podcast , Coach Pat breaks down why you can be working hard in your fitness journey and still feel like your body is not changing. Instead of blaming laziness or lack of discipline, this episode looks at the hidden mistakes that keep people stuck, exhausted, and frustrated even when they think they are doing everything right. Coach Pat challenges the “do more” mi...

In this episode of Your Next Level Podcast, Coach Pat breaks down how to get the most out of your training sessions without overcomplicating fitness or burning yourself into the ground. Instead of constantly chasing the “best” workout plan, this episode shifts the focus to what actually creates results: consistency, recovery, effort management, and staying with one plan long enough to let it work....

In this episode of Your Next Level Podcast , Coach Pat breaks down how to get back on track after Easter without guilt, extremes, or the all-or-nothing mindset that keeps so many people stuck. Instead of obsessing over what you ate over the weekend, this episode shifts the focus to what actually matters most: the next 3 to 5 days, the choices you make now, and how quickly you return to your normal...

In this episode of Your Next Level Podcast , Coach Pat breaks down what it really means to become the person others follow. Rather than waiting for friends, family, or partners to join your journey first, this episode reframes leadership as something deeply personal: going first, staying consistent, and letting your actions speak louder than your explanations Coach Pat shares how leadership starte...

In this episode of Your Next Level Podcast, Coach Pat breaks down the difference between eating healthy and eating smart , and explains why so many people get stuck in the start-and-stop cycle of fitness. Using his Valley of Despair framework , he walks through the phases people experience when they begin a fat-loss journey, from early excitement to frustration, self-doubt, and eventually the brea...

In this episode of Monday Mindset , Coach Pat introduces the new direction of Your Next Level Podcast and breaks down the three levels of fitness : Survival, Identity Shift, and Mastery . Rather than treating fitness as a short-term weight-loss goal, this episode reframes it as a long-term identity transformation. Coach Pat explains why so many people get stuck in survival mode, how an identity sh...

 Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen. 🔑 Key Takeawa...

Think you’re eating healthy but still not losing fat? In this episode, Coach Pat exposes three “healthy” foods that are actually stalling your progress. Learn what to avoid, what to swap, and the four essential food rules to finally break through that plateau and get leaner—without giving up real food or starving yourself. 🔑 Key Takeaways: ❌ 1. Flavored Greek Yogurt Sounds healthy but loaded wit...

In this episode of the Newbie Gains Podcast, Coach Pat uncovers the five most common reasons why you're not losing fat—even if you're hitting the gym 3–5 times a week. From cardio confusion to weekend overeating, he breaks down the real issues that sabotage fat loss and shares what actually moves the needle when it comes to getting leaner. 🔑 Key Takeaways: 🔹 1. You’re Not in a Calorie...

Struggling with late-night sugar binges or constant cravings? Coach Pat dives deep into the real reason you can’t stop craving sugar—and it’s not because you’re weak. In this episode, you’ll learn how to identify emotional triggers, regulate your nervous system, and break the sugar cycle without extreme restriction .  Using his proven FIX Framework , Coach Pat helps you regain control of your crav...

Sick of starving, cutting carbs, or living in the gym to lose weight? In this episode, Coach Pat dismantles the 3 biggest lies the fitness industry has fed women for decades. He breaks down his DTA Method—Flexible Dieting, Strength Training, and Accountability—to show you exactly how to lose 25 pounds without giving up pizza, pasta, or your life. This one’s a game-changer if you’re ready to finall...

Tired of endless treadmill sessions and still not seeing results? In this episode, Coach Pat reveals the three powerhouse exercises that torch more fat than any bootcamp, burpee, or cardio class. Learn why deadlifts, bent-over rows, and lunges should be the foundation of your fat loss plan—and how to adjust each for your fitness level to boost your metabolism, build lean muscle, and burn calories...

Coach Pat shares the five unshakable habits that will completely transform your fat loss journey. These are the daily disciplines his top-performing clients live by—no fads, no fluff, just real, sustainable results. Key Takeaways: 🍗 1. Hit 100g of Protein Daily 🏋️‍♀️ 2. Strength Train 3x a Week 📏 3. Stop Eyeballing Your Meals 😴 4. Sleep 7 Hours Minimum 🧠 5. Ditch the All-or-Nothing Mindset And...

In this episode, Coach Pat delivers 10 hard-hitting weight-loss truths that cut through the noise of diet culture and quick fixes. From calling out lack of discipline and poor priorities to debunking cardio myths and “healthy” food traps, he keeps it real. His message? Sustainable fat loss isn’t about motivation or magic—it’s about consistency, ownership, and doing the unsexy work daily. If you’re...

In this powerful episode, Coach Pat breaks down five no-nonsense eating tips that make fat loss sustainable, simple, and stress-free. No more bland diets or guilt trips over chocolate. Just real, effective strategies to help you enjoy food and reach your goals. Tip #1: Keep Your Cravings Tip #2: Eat the Damn Chocolate Tip #3: Choose Sustainable Over Sexy Tip #4: Guessing is Gaining Tip #5: Stop Ch...

Tired of the belly fat struggle? Coach Pat breaks down 3 powerful (and no-BS) rules that actually help you get results—without falling into the trap of detox teas, endless cardio, or starvation. Learn how to ditch misinformation, fix your hydration, and train smarter so you can finally see progress. Rule #1: Stop Falling for Fad Diets Rule #2: You’re Probably Just Thirsty Rule #3: Stop Relying on...

In this power-packed episode of The Newbie Gains Podcast , Coach Pat brings the fire with 7 real-world, no-fluff tips to help busy women lose weight, build muscle, and actually stay consistent without giving up their favorite foods or living in the gym. Whether you’re brand new to fitness or feel stuck after trying everything, this one’s for you. The 7 No-BS Tips to Level Up Your Body & Life 1...

This week on The Newbie Gains Podcast , Coach Pat keeps it real and raw—breaking down the five things no one tells you about fat loss.   Spoiler: It’s way more than macros and workouts. From emotional shifts to social shake-ups, this episode gets into the messy truth of what it actually takes to succeed—and how to stay grounded while doing it. Top 5 Things No One Tells You About Losing Weight: You...

Struggling to lose weight and build muscle? Coach Pat breaks down 9 powerful tips to help you reach your goals without extreme dieting or endless cardio. Key Takeaways: 🔥 1. Build Your Highest Self ✅ Shift your mindset with affirmations, goal-setting, and visualization. ✅ Stop letting your lower self sabotage progress. 🔥 2. Fix Your Metabolism ✅ Eat more, not less —starving yourself slows met...

Welcome back to the Newbie Gains Podcast with your favorite coach, Coach Pat! Today, we're breaking down the 5 Habits to Get a Flat Stomach —without extreme dieting, endless cardio, or gimmicks. If you’ve struggled with yo-yo dieting, these simple and sustainable habits will set you up for long-term success. Key Takeaways: 🔥 Habit 1: Protect Your Mindset in the Morning ✅ No negative news, n...