Fit(ish) Project

Millions of people want to lose fat, yet millions of people waste their time focusing on the wrong things.  

In this episode, we dive into popular topics, tools, and strategies around fat loss and rate them. That way, you can put your effort where it matters most and get better results.

You'll learn:

• Which "diets" are good for long-term weight loss and which aren't
• Whether tools like tracking food, daily weigh-ins, and supplements are worth your time
• What type of exercise you should be focusing on to maximize your fat loss results
• How protein and fiber can make fat loss easier

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Q & A episode where we cover these 6 topics 

• How to lose the last 20 pounds after already losing a lot of weight 
• 4 underrated exercises and why you should consider doing them 
• 3 books that helped me understand how to lose fat, gain muscle, and build better habits
• Low-calorie, high-protein simple recipes you can add to make dieting easier 
• What to do in the gym if you only have 3 hours to spend in there per week 
• Most important metrics to track for successful fat loss  
  

If you have questions you want me to answer on future episodes, shoot me a message through the Facebook or IG link below. 

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17 years of lifting weights and 3,000+ workouts of my own. Combine that with training other people for over a decade and thousands of hours of coaching, and I've learned a few things that can save you time, get you better results, and help you stay more consistent in the gym.

In this podcast, I'm sharing some of my favorite workout tips I've picked up along the way. In this one, you'll learn:

• The single most important principle that should guide almost every training decision you make
• How to become more consistent in the gym while actually enjoying the process
• Things you probably already have access to but aren't using that could immediately improve your workouts
• Ways to make your workouts more efficient, spend less time in the gym, and still get great results
  

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I lost my first 35 pounds without even knowing what a calorie deficit was or tracking a single calorie. I started using some of the simple tips I’m going to share with you in this episode.

I was also 15 years old, so when I say simple, I mean very simple! 

• The easiest ways to make your favorite meals, snacks, drinks, and desserts more fat loss-friendly
• Simple hunger and craving hacks that can make eating less feel a whole lot easier
• How repeatable meals, simple routines, and a few basic rules can help you stay consistent without tracking every calorie
• How 3 simple food swaps could save you hundreds of calories in a single day
  
  

Losing weight is part of the challenge. Building a lifestyle that allows you to keep it off for years is another. Millions of people can lose weight.

Many of those people struggle to keep it off. I've maintained my 100-pound weight loss for a decade and helped others do the same.

In this episode, you’ll learn:

• Why the way you lose weight can determine whether your results will last long-term
• The core habits successful weight loss maintainers continue using after the weight loss ends
• How to use your environment, accountability tools, and a maintenance range to prevent small setbacks from becoming major weight regain
• The identity shift that may be the biggest difference between people who temporarily lose weight and those who keep it off for life without constantly relying on motivation or willpower

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Everything I wish I had known when I started running 3.5 years ago, broken down into actionable tips you can start using today.

If you want to get into running, if you've tried running in the past but fallen off, or you've been running and want to get faster, this podcast is for you. 

We'll cover 3 main topics 

• Tips you should know when getting started with running 
• Tips for making running a habit and staying consistent 
• Tips for getting faster and becoming a smarter runner
  

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In this Q&A episode, I'm answering five common questions and then sharing simple, practical strategies to help you get better results in a simple, practical way.  

• One simple nutrition habit you can start using today to make healthy eating feel easier, help manage hunger, and cut back on overeating. 
• The 3 biggest mistakes that hold people back in the gym and 3 practical strategies to avoid them that can make a huge difference in your results.
• Common exercises overlooked for long-term health and why I've completely changed my opinion on these.
• 3 practical insights you can use to stay motivated when progress slows down.
  

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Things were going great, but then you went on vacation, celebrated a holiday, enjoyed a birthday, or had a rough weekend, which led to you "falling off". 

The answer isn’t to punish yourself, slash calories, or try to burn everything off. It’s to get back to normal as quickly as possible. This simple 6-step process will get you there. 

In this episode, you’ll learn:

• Why a big jump on the scale is not the same thing as gaining body fat
• The simple habits to focus on first to build fast momentum 
• Why extreme diets, extra cardio, and punishment workouts usually backfire 
• How to set yourself up for success and prevent this type of falloff next time something comes up
  
  

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If you’re showing up to the gym consistently, let’s make sure you’re getting the absolute most out of your workouts. This episode is full of quick tips you can apply in your next workout.

Here’s what you’ll learn:

•  Lower body tips to feel exercises more and grow your quads, calves, and glutes better 
• How to make upper body exercises feel better on your shoulders, back, and joints
• How machines, exercise selection, and rep ranges can be used to help you train harder and more effectively
• How to pick the right exercises to build the most muscle
  

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The missing link to easier fat loss, better gut health, and long-term health is something I bet you're not getting enough of: fiber. 

Most people aren't getting nearly enough, but with a few simple tweaks, you could change that to get the benefits. 

In this episode, you'll learn:

• Why fiber is one of the biggest missing pieces in most people’s diets.
• How eating more fiber can make fat loss easier without needing a perfect diet.
• Why fiber matters for digestion, gut health, cholesterol, blood sugar, and long-term health.
• Simple ways to start eating more fiber without feeling bloated, overwhelmed, or forcing foods you hate.
  
  
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