Fit(ish) Project

In this Q&A episode, I’m answering some of the most common questions I get—from struggling with rest days to staying on track during summer without missing out. If you’ve ever felt like you're doing too much or not enough, this one’s for you.

In this episode:

• Why taking time off is actually what you need 
• How to stay consistent without sacrificing your summer social life
• When to push harder in the gym—and when to pull back
• Why self-sabotage happens (and how to break the cycle)

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You want to build muscle, cut hunger, and look your best? You need protein. In this episode I’ll show you exactly how to hit your protein goal target today using this 3‑2‑1 method. In this episode we'll discuss

• Why protein gives you the most results for your time and effort
• Surprising perks of extra protein you didn’t know about
• The crazy simple 3‑2‑1 plan
• Easy steps to plan, prep, and put this method into action today

Let's get into to!

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Most people think fit people are more motivated, more disciplined, or just built different.
But the truth is—they’ve built systems, not just willpower. In this episode, I’m breaking down 5 things fit, healthy people do that most never see.

What you’ll learn:

• Why focusing on the system beats obsessing over the outcome
• How fit people bounce back quickly instead of starting over
• The real reason motivation isn’t the answer
• What planning ahead actually looks like in a sustainable routine
• How failure is part of the process—not a sign to quit

If you’ve ever wondered how people actually stay consistent, this one’s for you.

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In this episode, we break down the role genetics actually play in weight loss—and how much control you still have over your results.

What we cover:

• What parts of your health are influenced by genetics
• How environment and habits shape long-term success
• How much control you actually have over your health outcomes
• 3 practical steps to start making real, lasting change

This episode will help you shift from frustration to empowered action.

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Q & A episode where we discuss these 5 topics 

• 2 keys to developing better discipline 
• If you should avoid certain foods for weight loss 
• Travel tips to stay locked in during a weight loss phase 
• Progressing the right way to build more muscle 
• Avoiding the "fall off" trap 

If you want a question answered in the future, use one of the social media links below to reach me!

Apply for 1-on-1 weight loss coaching ⬇

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In this episode, I dive into my experience completing the 75 Hard challenge, sharing the highs, lows, and everything in between. 

What You'll Learn:

• Personal Insights: My motivations for starting, the obstacles, and the strategies that kept me on track.​
• Pros and Cons: The good and not-so-good parts of the challenge. 
• Key Takeaways: Lessons on discipline, resilience, and the power of structured routines you can use to hit your goals.
• Who It's For: Insights into who might benefit most from the challenge and considerations before starting.​

Tune in to get my take on one of the most popular challenges out there!


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In this episode, I’m sharing some of the biggest lessons I’ve learned that have changed the way I think about fat loss, metabolism, and overall health. These aren’t just the usual tips—they’re deeper insights that can help you get better results and feel your best.

Key Takeaways:

• Fish for Better Metabolism
• The Huge Role of Muscle Mass in Metabolism
• How You Can Train Your Brain To Do Hard Things
• How Sunlight Improves Sleep & Lowers Your Risk of Getting Sick
• Creatine’s Effects on Mental & Brain Health

🎧 Tune in now and start making small shifts that lead to big results!

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In this milestone 100th episode, we reflect on five lessons learned over the last couple of years and how they relate directly to your health and fitness journey. We'll talk through some things like:

• A simple formula to accomplishing your biggest goals  
• How doing this one thing can keep you motivated for longer 
• Staying away from the comparison trap
• Getting over your fear of failure 
• The powerful "rule of 100" 

Let's get into it! 

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Question and answer episode where we talk through these five common topics 

• Practical tips to stop you from overeating 
• What you can do to fix muscle imbalances 
• General guidelines to address low back pain 
• Tips to build a more muscular back 
• How long real long-lasting health changes take 

If you have questions you want answered in the future episodes, message me on Instagram with the link below!

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Cravings can feel impossible to resist sometimes, but they don’t have to control you. In this episode, we break down why cravings happen and how to stop them before they derail your progress. 

You’ll learn the difference between true hunger and emotional cravings, plus practical strategies to stay in control. Whether you struggle with late-night snacking or sudden snack urges, these tips will help you take back control. If you're ready to stop feeling powerless around food, this episode is for you!

What you'll learn:

• The real reason cravings happen (and it’s not just willpower)
• How to tell the difference between hunger and cravings
• Simple nutrition and mindset shifts to reduce cravings naturally
• Actionable strategies to stop cravings in the moment

1-on-1 Coaching: Interest Form Here 

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IG: Bassbuiltfitness

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