We've all had those "life happens" moments when things just seem to go really wrong really quickly. For many people these situations can be a trigger that leads to falling out of line with their nutrition and/or fitness regimen for weeks at a time. This week I want to bring you a simple strategy that I use to make good decisions when I'm in a stressful situation. We CAN win these battles if we are smart about our plan of attack! To dive deeper on this topic check out my blog post and bonus video: https://www.transformationcoach.me/blog/episode-36-how-to-make-good-decisions-when-facing-stressful-situations Have you checked out my FREE Defeat The Cheat Facebook Support Community yet? If not.....you owe it to yourself to take a peek but only if you are interested in being surrounded by awesomely supportive people who share daily tips, recipes, and motivation! www.DefeatTheCheat.com

One of my most common questions that I get is: "What nutrition plan is best for me to use?". Today we are going to focus on this topic and I'm going to arm you with a simple process to use to find your best fit nutrition plan for your current set of goals. Use this link to download your FREE copy of The Nutrition Plan Filter tool mentioned in this episode: https://www.transformationcoach.me/p/npf To dig a little deeper on this topic use this link for my blog post and bonus video: https://www.transformationcoach.me/blog/episode-35-a-simple-process-to-help-you-choose-your-best-fit-nutrition-plan Join my FREE Facebook support community "The Defeat The Cheat Group". We share daily tips, recipes, and inspiration so that we can all reclaim control over our nutrition and fitness. Request to join (it's FREE) at www.DefeatTheCheat.com Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot today: www.transformationcoach.me/p/membership

If you are a super busy hard working parent you will know the feeling.......everyone else comes first and your health/fitness/personal time gets put on the back burner. For this episode I did a client strategy session with Nancy Adams. I had her go through my Lifestyle Audit process and we discussed some strategies to help super busy hard working parents square away some time to invest in themselves....AND how important it is to not feel guilty about that! I also wrote up a blog for this episode where I listed my FIVE key takeaways from my conversation with Nancy. To dig a little deeper on this topic check out my blog episode #34: https://www.transformationcoach.me/blog/episode-34-client-strategy-session-with-nancy-a You can download a FREE copy of my Lifestyle Audit process and follow along with this episode: https://www.transformationcoach.me/p/audit Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot today: www.transformationcoach.me/p/membership

This week we are going to take another deep dive into our transformation danger zones. I define a danger zone as anything that causes a momentum shift in your transformation process from positive to negative. These are those tricky little "life happens" moments that catch us off guard and cause a transformation to crash and burn. Here are the download links for the two transformation tools I mention in the podcast: https://www.transformationcoach.me/p/bpw https://www.transformationcoach.me/p/dzplan Be sure to read through all of the bonus material (including a bonus VIDEO) on my blog: https://www.transformationcoach.me/blog/episode-33-three-essential-steps-to-help-you-conquer-your-transformation-danger-zones Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot today: http://www.transformationcoach.me/p/membership

I think we've all been there: spinning our wheels as we continue to experience those lovely life happens moments. Eventually this will lead to our health and fitness being on the back burner and we lose that precious positive momentum that we worked so hard for. We are in a fitness rut. Today I'm going to cover six tips to help get you OUT of that fitness rut and start making progress again. To dive deeper on this topic check out my blog episode #32: https://www.transformationcoach.me/blog/episode-32-six-tips-to-get-you-out-of-a-fitness-rut If you need a great place to kick off your transformation, check out my FREE 28 Day Defeat The Cheat Challenge Course: http://www.transformationcoach.me/p/DTC BRAND NEW: Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot today: http://www.transformationcoach.me/p/membership

This week I had a great client strategy session with Chad B. This one was a little bit unique compared to my other strategy sessions because Chad is a relatively new client of mine. He's just six weeks into his transformation program and doing an awesome job with it so far! I thought it would be interesting to have him come onto the podcast and talk about the types of issues that people face when they are first starting out with one of my programs and then get into some "next steps" strategy. We cover the following topics and MORE: *The importance of focusing on the current version of yourself. *The importance of giving up control and asking for help. *The pressure we put on ourselves to constantly see results. *Getting organized so you can deal with stress. To dive deeper on this topic check out my blog episode #31: https://www.transformationcoach.me/blog/episode-31-client-strategy-session-with-chad-b If you have targeted your mid section as an improvement area be sure to sign up for our FREE Hello Abs Starter Course: http://www.transformationcoach.me/p/abs

So this week's topic is going to be focused around a question that I get a LOT from concerned new clients: "Dude.....I've been logging my meals and tracking my fitness for like an entire MONTH....am I going to have to do this forever??". So this question will pop up in several variations but they are always centered around the thought of people stressing about the amount of mental focus and overall time it takes to be "on a plan" and they are worried that it will always be like that. Today I'm here to deliver some great news: As long as you are willing to put in consistent hard work up front, you will eventually be on autopilot with this new healthy lifestyle that you are developing. Today I'm going to walk you through the process of how this happens! To dive deeper into this topic check out my blog episode #30: https://www.transformationcoach.me/blog/episode-30-how-to-make-your-new-program-a-part-of-a-permanent-healthy-lifestyle If you need a great place to kick off your transformation, check out my FREE 28 Day Defeat The Cheat Challenge Course: http://www.transformationcoach.me/p/DTC Use this link to download your FREE Danger Zone Game Plan (mentioned in this podcast episode): https://www.transformationcoach.me/p/dzplan

It is really easy to get stuck in that "start up holding pattern" when you launch a new transformation process or try a new program. Today I've got four critical questions to ask yourself so that you can become 100% coachable and ready to get amazing results from your new program. To dive deeper into this topic be sure to check out my blog episode #29: https://www.transformationcoach.me/blog/episode-29-four-critical-questions-to-ask-yourself-before-you-start-your-transformation If you struggle with being consistent with your nutrition plan and feel like you need to regain control check out my FREE Defeat The Cheat Course: https://www.transformationcoach.me/p/DTC

Now I think we have all been there.....we have just found the internal fortitude to make some postive changes with our health and we are just getting used to the idea that this might very well be the "new you".....and then.....your friends ask you to meet them out for drinks on Friday night......and you are FREAKING OUT! You know that your friends love you but you also know that there will be an expectation to eat and drink things that are not on your game plan right now. The pressure is already starting to build! This week we have a three phase plan of attack on this topic: Step #1: I want you to listen to this podcast which is a transformation strategy session I did with Noel Niehaus. We work through his danger zones and talk about how to apply some strategies around facing peer pressure. With this strategy session I had Noel use two key tools that I want to give you FREE access to also. Use this link to download your FREE copy of the Danger Zone Game Plan: https://www.transformationcoach.me/p/dzplan Use this link to download your FREE copy of the Transformation Battle Plan Workbook: https://www.transformationcoach.me/p/bpw Step 2: I wrote up a full blog post focusing on my five key strategies to help you handle peer pressure and stick to your nutrition plan: https://www.transformationcoach.me/blog/episode-28-how-to-handle-peer-pressure-and-stick-to-your-nutrition-plan Step 3: Watch this one-minute highlight video I posted on YouTube to help solidify this concept: https://youtu.be/ZkcoizzdWyw

I know that so many of us have been there. We crush our new program and drop 20-30lbs and then.....it slowly starts to creep back on...pound by pound....inch by inch....until you are back where you started or even worse off. At this point it is really easy to go to a bad place mentally. It is so easy to tell ourselves something along the lines of "man I know how hard that was the first time and now it is REALLY going to suck!"...... So I want to show you a few tips to shift your mindset so you can get back on track. To dive deeper on this topic be sure to check out our Blog/Podcast Episode #27: https://www.transformationcoach.me/blog/episode-27-three-mindset-shifting-tips-to-help-you-re-lose-weight Use this link to get your FREE download of my "11 Questions that you need to ask yourself so that you can start re-losing weight": https://www.transformationcoach.me/p/11-Questions Use this link to start your FREE Hello Abs Starter Course: https://www.transformationcoach.me/p/abs