In this episode, I talk about how to survive the Holidays! Specifically, how to either maintain the results you've currently reached or continue to see results while still able to enjoy yourself. I also answered some questions that were asked on Instagram and through email. Did my best to give  you guys as much help and insight as possible in under an hour. So I hope you guys enjoy!

***SHOW NOTES***
Click here to join 4th Quarter Fit's "28 Day Trial"
Click here to Apply for 1 on 1 Online Coaching
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

In this episode I brought on a buddy of mine, Cody McBroom! Cody is the CEO and Director of Coaching for an online nutrition coaching company called the Tailored Coaching Method. We dive into who Cody is, how he got started coaching, what the Tailored Coaching Method is, and get into talking about the benefits of tracking macros and having a sustainable & healthy lifestyle. Needless to say, if you’re involved in the fitness industry and don’t know him, you should! If you’re not involved in the fitness industry and don’t know him, you should! Haha… Enjoy!

Info on Cody McBroom and the Tailored Coaching Method
Website: https://tailoredcoachingmethod.com/
Instagram: @codymcbroom AND @tailoredcoachingmethod

Info on 4th Quarter Fit & Coach John
Click here to join 4th Quarter Fit's "28 Day Trial"
Click here to Apply for 1 on 1 Online Coaching
Click here to schedule a FREE 30 min Coaching Call
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

In this episode I bring on my good friend, and member of 4th Quarter Fit, Amelia Ismail. I wanted to bring her on the podcast to talk about who she is, her recent entrepreneurship journey and to discuss some of the challenges she went through while on that journey. I was personally motivated from our conversation and I think you will be too! So please take some time to listen and enjoy!

Info on Amelia Ismail
Click here for Amelia's Services
Instagram: @alexandrite.beauty

Info on 4th Quarter Fit & Coach John
Click here to join 4th Quarter Fit's "28 Day Trial"
Click here to Apply for 1 on 1 Online Coaching
Click here to schedule a FREE 30 min Coaching Call
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

In this episode I go back and review ALL of my personal tips that I’ve learned over the past few years for mental health. From gratitude journaling, meditation, training and much more. I wanted to make sure to end #MentalHealthAwarenesMonth with this particular episode and explain what has helped me and why. Enjoy!

***SHOW NOTES***

Click here to join 4th Quarter Fit's "28 Day Trial"

Click here to Apply for 1 on 1 Online Coaching

Click here to schedule a FREE 30 min Coaching Call with me so I can help you with your goals

Facebook: https://www.facebook.com/4thquarterfit/

Instagram: @4thquarterfit AND @john_4qfit

In this episode, I bring back our very first returning guest, and Coach of 4th Quarter Fitness & Performance, Shiela Tang! We go into a little bit of how things have changed for her since the last time she was on the podcast, but the main reason I wanted to bring back Shiela to the podcast was to discuss her awesome new blog, The Ugly Duckling Chat! A blog dedicated to inspiring its readers with the stories and tribulations from other strong women in our very own community. We talk about the challenges of creating the blog, what she discovered as a result of creating the blog (both of the guests on the blog and herself) and any additional advice she may want to pass on to others who may be interested in creating something like The Ugly Duckling Chat. I have no doubt that you’ll get a lot of value from this episode, so please listen and enjoy!

***SHOW NOTES***

Info on The Ugly Duckling Chat & Shiela Tang
Click here for The Ugly Duckling Chat blog
Click here for the 5 Minute Journal
Instagram: @theuglyducklingchat AND @shelerzz

Info on 4th Quarter Fit & Coach John
Click here to join 4th Quarter Fit's "28 Day Trial"
Click here to Apply for 1 on 1 Online Coaching
Click here to schedule a FREE 30 min Coaching Call with me so I can help you with your goals
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

And we’re back!!! In this episode I catch you guys back up on what's been going on in my life and why I took a break from the podcast. BUT… I’m back and ready to hop back on the mic. This is a quickie, but mos def one to enjoy and get you warmed up for what's to come. Enjoy!

***SHOW NOTES***
Click here for the Work App
Click here to join 4th Quarter Fit's "28 Day Trial"
Click here to Apply for 1 on 1 Online Coaching
Click here to schedule a FREE 30 min Coaching Call with me so I can help you with your goals
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

In final episode of the year, I go through all the lessons I learned from 2020.
Specifically:

1. 2021 is not “you year”
2. Make a move… FAST!
3. Eat the frog first
4. Action > 
5. Time blocking is essential
6. “Should” you be giving advice?
7. Beware of “ya but” people
8. Take care of your body - eat healthy, be active daily, sleep and manage stress
9. Spend time with and/or do what matters most to you

Enjoy!

***SHOW NOTES***
Click here for my 12 Week #FitGirl Program
Click here to Apply for 1 on 1 Online Coaching
Click here to schedule a FREE 30 min Coaching Call with me so I can help you with your goals
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

In this episode, I decided to bring on two of 4th Quarter Fit’s very own #BashBrothers, Kevin Bago and Gerald Galvan. If you’re a part of the HQ and you know these two, then you know it’s always a good time and you’re more than likely going to laugh your a$$ off… 🤣. But I didn’t just want to bring them on for the laughs, I wanted them both to share their individual stories about who they are, how they started and the challenges they faced on the road to success within 4th Quarter Fit. So not only will you be motivated from listening to this episode, but you may need some tissue to wipe your tears from laughing so much. Enjoy!

***SHOW NOTES***

28 Day Trial --> https://my.sellservesucceed.com/v2/preview/NgNyIcsEQX6HgzgkMANI
Schedule a FREE 30 min Coaching Call with me so I can help you with your goals --> https://msgsndr.com/widget/booking?calendar=Di15gSrx7LgEFcRGa6q3
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

It's my 33rd birthday! And as usual, I wanted make an episode where I reflect on my previous year of life. This is one is a bit of a quickie, but I still feel there are some BIG takeaways from it that I hope help motivate and/or educate you. So celebrate with me by enjoying my lessons from the past year. Enjoy!

***SHOW NOTES***

Books that I mentioned in this episode:
The Four Agreements
The Alter Ego Effect

Apply for Customized Online Coaching (33% OFF if you mention this episode by 9/11) --> https://www.4thquarterfitonlinecoaching.com/offer-claim-page
Schedule a FREE 30 min Coaching Call with me so I can help you with your goals --> https://msgsndr.com/widget/booking?calendar=Di15gSrx7LgEFcRGa6q3
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit

In this episode, I literally dissect each body part and list off ALL of my favorite exercises that I either personally use or found that work for members at 4th Quarter Fit! This one was kind of cool for me since I got to actually coach a bit through the microphone as well, haha… Enjoy!

***SHOW NOTES***
Front Squat IGTV Video --> https://www.instagram.com/tv/B5JNwkTHBDc/?utm_source=ig_web_copy_link
Bret Contreras (aka The Glute Guy)
Instagram: @bretcontreras1
Website: https://bretcontreras.com/

Apply for Customized Online Coaching --> https://www.4thquarterfitonlinecoaching.com/offer-claim-page
Coaching Call --> https://msgsndr.com/widget/booking?calendar=Di15gSrx7LgEFcRGa6q3
Facebook: https://www.facebook.com/4thquarterfit/
Instagram: @4thquarterfit AND @john_4qfit