Your Next Level

Episode Notes Episode Summary: In this episode of The Newbie Gains Podcast , Coach Pat breaks down how doing less can actually help you achieve MORE in your fitness journey. Most people overcomplicate weight loss, obsessing over tiny details that don’t move the needle. Instead, focusing on just two things —protein intake and strength training—will drive 96% of your results . Key Takeaways: 🔹 The...

Episode Summary: In this Monday Mindset episode of the Newbie Gains Podcast , Coach Pat dives into how to break past limiting beliefs, develop unshakable confidence, and build habits that drive success . Drawing from personal struggles and real-life transformations, he shares a powerful framework to help you push past procrastination and negative energy so you can take control of your fitness, min...

In this episode of the Newbie Gains Podcast , Coach Patrick breaks down everything you need to know about growing your glutes in 2025. If you've been squatting for months with little to no results or feeling lost in a sea of ineffective Instagram workouts, this episode is your ultimate guide. Learn the biggest mistakes preventing your glute growth, the key exercises you need in your program,...

Episode Summary: In this episode of the Newbie Gains Podcast , Coach Pat dives into the powerful mindset shift that proves age is just a number. Through inspiring real-life stories, including an 80-year-old bodybuilder and his own clients in their 40s, 50s, and beyond, Coach Pat challenges the notion that fitness has an expiration date. Whether you're in your 20s or 70s, this episode will lea...

Episode Summary: In this insightful episode of the Newbie Games Podcast , Coach Patrick explores the six universal human needs and how they shape your mindset, decisions, and results on your fitness journey. Drawing on personal experiences and lessons from Tony Robbins, Patrick explains how understanding your driving needs—whether it's certainty, variety, significance, connection, growth, or...

In this episode of the Newbie Games Podcast , Coach Patrick shares the transformative power of mindset in achieving fitness and life goals. He emphasizes how changing your thoughts can change your life, offering actionable steps to overcome self-doubt, break negative cycles, and establish habits that lead to success. This episode is packed with personal anecdotes, practical advice, and the motivat...

In this episode of the Newbie Gains Podcast , Coach Patrick debunks diet myths and provides an anti-diet playbook for 2025. He dives into why diets fail and shares actionable strategies to create a sustainable system tailored to your lifestyle. From busting myths about carbs and cardio to outlining quick, simple meal plans, Coach Patrick equips you with the tools to lose weight, gain confidence, a...

In this milestone 333rd episode of the Newbie Gains podcast, Coach Patrick reflects on 12 transformative lessons from his journey as a coach and podcast host. From overcoming personal struggles during the COVID-19 lockdown to building a thriving fitness community, he shares insights into consistency, patience, self-compassion, and the power of creative living. These lessons are designed to inspire...

In this episode of the Newbie Gains Podcast, Coach Patrick breaks down the secrets to setting fitness and health goals that stick in 2025. Discover how to use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to create actionable steps toward your ideal body and lifestyle. Patrick also shares personal stories about overcoming insecurities and explains why building self-confidenc...

Key Takeaways from the Episode: 1. Shift Your Mindset Perspective is everything: Setbacks are temporary; progress isn’t erased. Use metaphors: A red light isn’t the end of the road. Don’t live in the past—only glance in the rearview mirror to see how far you’ve come. Practice mindfulness and self-compassion. Be kind to yourself. 2. Gradually Ease Back Into Exercise Start with light activity . Redu...

"Fear of success or fear of failure is paralyzing. The best way to kill overthinking is to take immediate action. Get out of your head, and get into your body." Practical Strategies for Fitness and Mindset Success: 1. Build Awareness Ask yourself reflective questions: "What excuses am I making?" "What opportunities have I avoided due to fear?" Writing down answers can...

"Plateaus aren’t permanent—they’re just part of the process. Trust the journey and don’t be afraid to ask for help." Discipline vs. Self-Compassion: Determine whether you need to push harder with discipline or show yourself grace through self-compassion. Stop Comparing Yourself to Others: Focus on your personal progress and journey instead of measuring yourself against others. Trust Your...

In this episode of Newbie Gains Podcast , I dive into the transformative power of gratitude and intentional living. I’ll share practical strategies to infuse purpose and positivity into your daily routine, boost happiness, and build resilience. Through tools like journaling, daily reflections, and mindfulness, I’ll show you how to live with intention and find fulfillment in even the smallest momen...

Today I share my journey as my mother fought against lupus, a generational illness that affected many in our family. Through resilience and lifestyle changes, we faced tremendous challenges and found hope in the darkest times. My story is a powerful reminder that with the right mindset, community, and support, we can break generational cycles and overcome adversity.  Key Takeaways: Breaking Genera...

In this episode, I dive into why you should make family your reason to push forward, not your excuse to stay stagnant. I share my own experiences of overcoming family expectations and shifting beliefs around health and fitness, emphasizing the importance of supportive habits, core values, and breaking limiting beliefs to inspire personal growth and positive change in loved ones. 3 Key Moments Turn...

Low-Intensity Steady State (LISS) - Gentle walks or relaxed bike rides. High-Intensity Interval Training (HIIT) - Short, intense bursts of energy, ideal for the time-crunched. Moderate Intensity Cardio - Activities like jogging or hiking. The key takeaway? Cardio alone won’t drive results; combining it with strength training and a sustainable diet is essential. And don't forget to follow and...

Mindset Matters : Sustainable weight loss is more about mindset and habits than just diet and exercise. Patrick stresses the importance of having the right mental approach for long-term success. Avoid Quick Fixes : Many people rely on keto, intermittent fasting, or diet pills, but these are temporary solutions. Patrick explains they often lead to yo-yo dieting and don’t result in lasting change. C...

Fear as a Barrier : Coach Patrick discusses how fear can hold people back from starting their fitness journeys. Fear can manifest as anxiety about the gym, fear of failure, fear of judgment, or the fear of not seeing results. He emphasizes that fear is either "False Evidence Appearing Real" or "Face Everything and Rise." Personal Experience with Fear : Patrick shares a personal...

Fitness as a Bonding Activity : Working out together as a couple can strengthen the relationship by building trust, celebrating progress, and encouraging each other. Fitness goals shared between partners offer opportunities for deeper connection and teamwork, benefiting both the relationship and personal health. Communication and Support : Regular meetings to set goals and reflect on progress help...

Sleep is as Important as Exercise : Rest is essential for weight loss, not just exercise. Poor sleep disrupts hunger hormones (ghrelin and leptin), leading to overeating and cravings. Cortisol and Belly Fat : Elevated cortisol from lack of sleep leads to fat storage, especially around the belly. Addressing stress and sleep can help reduce stubborn belly fat. Optimal Sleep Duration : Aim for 7-8 ho...

Weight Loss Without Restriction : It’s possible to lose weight without giving up your favorite foods. Restrictive diets often lead to yo-yo dieting, binge eating, and feelings of guilt, so focusing on portion control and flexibility is key. Flexible Dieting : You can enjoy your favorite foods like pizza and steak while still losing weight by incorporating them into your meal plan within controlled...

Stress and Freedom Connection : Reducing stress is essential for feeling free. Even with perfect routines, stress can make you feel stuck and block progress, like not losing weight despite consistent effort. Mental Health and Physical Setbacks : Injuries or setbacks in life can impact confidence and well-being, creating stress that affects not only fitness but other aspects of life. Learning to ma...

Claire’s Background and Initial Fitness Journey : Claire was an athlete in high school, participating in track and field and tennis. However, when she started college, her fitness routine became less structured. She joined Planet Fitness but didn’t follow a specific plan. She copied other people’s workouts and didn’t see significant results, despite consistently going to the gym. Her nutrition was...

Mary's Fitness Journey: Mary shares her journey from being stuck in a gym routine, relying solely on machines, to finding the confidence to lift weights and achieve a toned physique after joining the Dream Team Academy (DTA). Struggles Before DTA: Before joining, Mary weighed over 200 pounds and struggled with a lack of confidence, which impacted both her personal relationships and self-image...

Motivation Needs More Than Discipline : Motivation is fleeting and requires deeper reasons to sustain. Discipline helps, but understanding why you want to achieve your goals prevents self-sabotage. Six "F's" for Motivation : Patrick uses six areas—Fitness, Family, Future, Freedom, Finance, and Friends—to keep his motivation strong and guide his journey in life and fitness. Overcomin...