Fit(ish) Project

What if you could eat a lot of the same foods you already enjoy, make a few small tweaks, and go from gaining weight to losing it?

That’s exactly what calorie swaps can help you do. When you better understand food and calories, dieting starts to feel a whole lot simpler and less restrictive. More importantly, it becomes something you can actually stick with long-term, so your results last for years, not just a few weeks.

In this episode, you'll learn:

• What energy balance is and why understanding it is the key to losing, gaining, or maintaining your weight 
• The most common eating mistake that keeps people stuck, and how to solve it 
• How to make "unhealthy" food higher in protein and lower in calories to fit your goals 
• Food swaps you can make today to save you thousands of calories per week, based on the most common foods we're all likely eating 

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You know sleep matters, but how often are you actually getting a good night’s sleep?

When it comes to losing fat, building muscle, and improving your health, sleep is one of the most overlooked pieces of the puzzle. But it plays a huge role in how you look, feel, and perform every single day. 

In this episode, you'll learn: 

• How improving your sleep can make fat loss easier
• Why not getting enough sleep can hurt metabolism, muscle building, fat loss, and recovery
• How better sleep can help you build muscle and perform better in your workouts 
• Practical tips you can use right away to start sleeping better tonight

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If you're putting in the work, don't you want to maximize your results? Learn to fuel your workouts the right way so you can perform better, recover faster, and keep making progress instead of feeling flat, drained, and underperforming.

In this episode, I break down:

• The most common fueling mistakes people make, including under-eating, avoiding carbs, getting too little fat, skimping on protein, and ignoring hydration

• How to fuel for lifting before, during, and after your workouts so you have stronger workouts and better recovery

• How fueling changes for endurance and high intensity training, including carbs, fluids, and electrolytes before, during, and after longer efforts

• Simple practical examples of what to eat and drink so you can stop overthinking it and start getting more out of your training


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Q & A episode where we cover the following topics 

• Why is changing so difficult, and what traits do you need to make lasting change 
• Is fasted cardio better for fat loss 
• A step-by-step plan to lose 20 pounds before summer 
• How to know when you should push through or when to pull back with workouts 
• Tips for improving your cardio and lowering your heart rate over time 

If you have questions you want answered in the future, you can always message me at any of the social accounts below!

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Two people who have lost 100 pounds sharing their knowledge and experiences with you. We skip past the surface-level stuff and get into mindset, psychology, and the behind-the-scenes details people don't talk about around weight loss. 

It's the part many people overlook, and it's one of the main reasons people struggle to get results and why it's so hard to find people who can lose weight and keep it off.

In this episode, we talk about:

• What finally changed for Mady to make the changes stick this time 
• How she managed to do this with a husband and 3 kids, and what role they played in this
• Things she learned and mindset shifts about food she had to make to see results 
• How to set yourself up for success with a huge goal like losing 100 pounds
  

Find out more about Mady here! 

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Most people get into fitness because they want more confidence. Confidence isn’t something you’re born with, it’s something you can build and fitness is one of the most tangible ways you can do it. 

In this episode, we're going to break down exactly how and you'll learn:

• The Look Feel Perform framework, so you know exactly how fitness builds confidence 
• How to build confidence and a better body without relying on motivation or perfection
• Simple training and nutrition actions to improve how you look and feel without getting obsessive
• How performance goals expand what you believe you can do and carry over into work relationships and life
  

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We all want faster progress and assume that means doing more, but most people are overlooking the a big piece of the puzzle: recovery. 

Your ability to recover determines how fast you make progress.

In this episode you'll learn how you can optimize your recovery without a ton of extra work and you'll also learn:

• The big 3 recovery levers that actually move the needle the most
• How to train smarter so you’re not burying yourself and slowing down progress 
• How getting a few things right outside the gym can boost your results inside the gym, better energy, better workouts, better progress.
• When things like stretching, soft tissue work, cold plunge, and sauna are a good idea, when they’re not, and how to use them without sabotaging progress.
  

If you want more content like this you can check out any of my other socials and opt in to my weekly newsletter.

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The scale can be one of the best tools for fat loss or the fastest way to quit early when you don’t know how to use it the right way. Thousands of people stay stuck or quit because of public enemy #1: the scale. 

In this episode, we're going to fix that! You'll learn:

• Most common scale mistakes people make and the simple changes you can make to fix them starting today
• Why the scale can go up even when you’re doing everything right and the main drivers that have nothing to do with fat gain
• Best practices using the scale that makes weigh-ins actually useful you stick to the plan and see better results 
• How to know you’re making real progress even if the number isn’t moving much by using other important metrics in addition to the scale 

Get tons more practical fitness content made for everyday people. 👇

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In this Q and A episode, I answer common questions about fat loss, muscle building, and cardio  and give you practical strategies you can use right away.

• How to eat in a calorie deficit without feeling like you are starving by looking at things like fiber, volume eating, pre-planning, and your food environment.
• Whether meal timing matters for fat loss, and how to choose between a few bigger meals vs more frequent smaller meals based on what actually helps your hunger and consistency.
• How many sets per muscle per week you really need to build or maintain muscle, including the minimum effective dose, the realistic sweet spot for most people, and when higher volume makes sense.
• How much extra cardio actually helps with fat loss and whether or not it's worth it 
• How sleep affects how much fat you lose and how much muscle you build 

Join the 8 Week Washed Up Challenge 

If eating healthy feels hard, it’s probably because you’re trying to change your whole life overnight instead of building a simple system you can enjoy that's easily repeatable. 

In this pod, we'll go over:

•  The key to picking an approach that feels doable, not extreme, so you actually stick with it
• A repeatable weekly diet that keeps meals simple Monday through Friday, adds variety on weekends, and still allows 1 to 2 meals out without blowing everything up
• Simple protein and meal shortcuts (crockpot, whey, Greek yogurt, bars and shakes, canned and frozen foods, fast food upgrades) that save time and keep hunger under control
• Practical planning tips that make the healthy decision the easy decision (running meal list, staple grocery list, pickup or delivery, ingredient prep, and what to do when travel makes things messy)

The "I DONT HAVE TIME" Cookbook

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