Get Unstuck Today

Paul and Micheala have collectively coached thousands of people over the past 16 years, helping them to successfully lose weight and keep it off for good.

But like you, they're human beings, which means more often than they care to admit, their propensity to make a mistake is just as strong as their propensity to meal prep!

In today's episode, Micheala and Paul pull back the curtain to share several of the coaching mistakes they've made over the years.

Some can be chalked up to youth and ignorance.

Some are rooted in their egos running the show.

Some are due to simply being stubborn.

And, most, are simply laughable with what they know now as their education continued over the years.

Listen in for some laughs, relatability, and a dose of the human experience and Paul and Micheala share some of the biggest mistakes they made in their coaching careers.

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability that thousands have had to undergo a complete inside-out transformation, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Discover how Paul's stance on meal frequency and the urgency of a post-workout meal has changed over the years.
• Learn how Micheala made things much more complicated by focusing on complexity versus simplicity with her clients.
• Listen in to how Paul's relationship with Intermittent Fasting changed to the point that he started doing it himself…
• Discover some of Micheala's biggest learning lessons from coaching both nutrition and fitness clients.
• Discover how the internet sabotaged one of Paul's clients because Paul got in his own way.

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

When we think diet and weight loss, rarely does the topic of "self-compassion" come to mind, yet, this invaluable skill plays an integral role in your ability to lose weight and keep it off.

The most powerful relationship you'll ever have is the one with yourself. That's because all other relationships you have are reflections of the relationship you have with yourself.

In today's episode, Paul begins by sharing a working definition of self-compassion and then moves into a heart-felt conversation with Micheala about the power of self-love and how it directly impacts our ability to lose weight and keep it off.

Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…?

You're not alone.

Click here to learn more about joining The 5% Community.

Episode Key Highlights:

• Understand how possessing strong self-compassion directly influences your ability to not only lose weight and keep it off, but to truly feel, look, and be your best.
• Learn how integral it is to view self-compassion as a skill - and to regularly train it - to get the full benefit.
• Learn the three components of self-compassion to help you better understand how to cultivate more of it.
• Discover action steps you can immediately take to begin cultivating more self-compassion.

Episode Resources:

Click here to learn more about joining The 5% Community.

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Meet Heather: a CORE member of The 5% Community best known for her support of others, but also her own inside-out transformation and continuous success since joining.

Heather joined The 5% Community because she was tired of losing weight just to gain it back. She knew what to do in order to lose and maintain my weight, but most of the problem was in her own head.

She wanted to get a better understanding of that part and change her ways to be the best version of herself!

As a busy mother of two and business owner, Heather still managed to put herself first in many areas, but unfortunately, not in areas that had a high ROI - think: being married to calorie tracking and food logging, and focusing on food and exercise on repeat. Not much else!

With a solid dieting resume and acknowledging she was her own worst enemy, Heather reached a point where she recognized something needed to change and that this time, it was her - and her approach to getting where she wanted to be.

Can you relate?

Fast-forward to today, and Heather has amassed a long list of transformational, lasting changes inside and out! Not only is she CRUSHING half and full marathons and deadlifting 250+ pounds for reps, but in the past year she's also…

• Rebuilt her relationship with food, dieting, and exercise
• Significantly elevated her self-worth, self-esteem, and self-confidence
• Improved her confidence and mental fortitude
• Elevated positive thinking to her new default (after a long history of operating from a place of negativity)
• Significantly improved her relationship with the scale, which used to stress her out daily and impact her mood, energy, and self-worth

In today's episode, Heather shares her transformational story with us, including the challenges, highs, and lows each step of the way!

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Heather had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Learn how feeling overweight and unhappy with herself from as far back as 10 set the tone and trajectory for Heather's relationship with food, dieting, and the scale … and how it shaped who she is today.
• Discover relatable struggles Heather has with the scale and how it impacted not only her, but her day, and her family.
• Relate to the tumultuous relationship Heather had with diet and food and how she was often her own worst enemy and harshest critic.
• Feel inspired by the consistency in her action and willingness to bet on herself to make positive changes by placing one foot forward at a time!

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

It's been six weeks since you finished your dieting phase and you're currently maintaining a weight that's two pounds away from the lowest number you saw on the scale while you were dieting.

Yet, you're still obsessing over logging every single bite of food into MyFitnessPal, cutting back on carbohydrates each time you dine out, feeling a strong urge to add extra cardio, and living and dying by the number on the scale…

Wait - are you dieting or maintaining?

It's far too easy to end a diet and carry with you the diet brain that develops during this period.

In today's episode, Paul and Micheala have a powerful conversation about the many mistakes so many are making when it comes to detaching from a dieter's mindset after the diet is over. This conversation is real, as both Paul and Micheala have ample experience making this mistake.

Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…?

You're not alone.

Click here to learn more about joining The 5% Community.

Episode Key Highlights:

• Learn first-hand examples of what navigating a weight-maintenance phase with a diet mindset looks and feels like and why this is so detrimental to your long-term success.
• Learn more about the invaluable benefits of truly being all-in on your weight-maintenance phase - the thoughts, beliefs, and actions - and how it can drastically improve your quality of life and your relationship with food.
• Discover key red flags that will help you determine if you're currently navigating a

weight-maintenance phase with a diet mindset

• Uncover easy steps you can take to upgrade your diet mindset to a long-term maintenance mindset.

Episode Resources:

Click here to learn more about joining The 5% Community.

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

It's no secret that when we begin a diet we want our results fast - like yesterday kind of fast.

If only…

In his nearly 10 years and 1,500 one-on-one coaching client career, Paul has become known for being the guy that delays the diet timeline in favor of achieving significant, sustainable results.

This approach, what he calls the pre-diet maintenance phase, has been the most influential factor in helping thousands achieve long-term, sustainable results, yet, it's also the biggest point of conflict and contention when discussing short and long-term plans with his clients.

In today's episode, listen in as Micheala and Paul enjoy a conversation about the pre-diet maintenance phase, specifically covering the immense value it provides, why Paul believes it's essential for sustainable results, and how to go about implementing one in your own weight-loss journey.

Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…?

You're not alone.

Click here to learn more about joining The 5% Community.

Episode Key Highlights:

• Learn the importance and purpose of the pre-diet maintenance phase, as well as the optimal time to spend in this phase before dieting.
• Discover why Paul believes that the outcome of your diet is determined before you begin.
• Get a kick out of both Paul and Micheala recounting their past diet experiences and why they wish they'd implemented a pre-diet maintenance phase.
• Learn common assumptions and false beliefs about the pre-diet maintenance phase that make it easy for many people to skip this valuable phase altogether.

Episode Resources:

Click here to learn more about joining The 5% Community.

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Stop overcomplicating meal prep.

You don't have to spend hours in the kitchen each Sunday carefully portioning each bite of food into a colorful Tupperware container to lose weight or keep it off.

But you do need to implement some form of meal prep in order to lose weight and keep it off - yes, you read that right.

In today's episode, Paul and Micheala open up a conversation about meal prep, specifically debunking false beliefs, sharing their approaches to efficient and effective meal prep, and ultimately detailing how you can change your mindset and attitude around this necessary skill so that you can truly feel your best!

Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…?

You're not alone.

Click here to learn more about joining The 5% Community.

Episode Key Highlights:

• Understand that the most important change you can make to your approach to meal prep lies within your head and heart, not the prepping Xs and Os.
• Learn how Micheala tackles her weekly meal prep (hint: she does it MORE than once).
• Discover common mindset and execution mistakes you may be making that only increase feelings of frustration and overwhelm.
• Learn what needs to change in your relationship with and attitude toward meal prep to reframe it as an investment instead of a cost.
• Discover actionable strategies to make meal prep more fun - yup, you read that right!
• And learn about the eerie (or intentional!?) similarities between how we build and teach execution of nutrition blueprints and meal prep.

Episode Resources:

Click here to learn more about joining The 5% Community.

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Meet Caelli.

A 13-year Police Officer and mother of two who had lost 12+ pounds on at least three occasions the past few years, yet, struggled to keep it off…

Known as the "Ice Queen" to her siblings for her ability to remain emotionless amongst the chaos of life, Caelli had an outstanding track record at losing weight successfully. However, like most women, she struggled to find a sense of normalcy after the diet was over without feeling like she was dieting.

But 2021 was different.

Fed up with how she handled herself and with the typical post-diet decisions that led her back down a familiar path every year, she invested in herself via The 5% Community so that she could further explore the mindset and emotion-related challenges that presented themselves over and over.

Throughout her time in The 5% Community not only has Caelli CRUSHED a diet and ROCKED her post-diet maintenance phase, but she's done so with more grace, kindness, and flexibility – she regularly enjoys baking with her children each Friday! If she does get off track for whatever reason she has the utmost confidence in herself to get back on track for the next meal.

If you're a mom who has struggled to manage all of motherhood's responsibilities, including your own, then this inspirational story is a must-listen.

You'll resonate with Caelli's struggles, feel inspired by her strong commitment, and love the discussion we have about open communication with your partner about putting your very-own needs first.

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Caelli had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Learn what Caelli's biggest self-sabotaging action was and what steps she's taken to overcome it once and for all to finally maintain her weight
• Hear how Caelli has changed her relationship with food to take back control and write her own food guidelines
• Discover the magnitude of the mindset shifts she made to take ownership of her success
• Learn just how valuable and impactful her 5% Community experience has been to help her undergo an inside-out transformation!

Remember that all this month we're running a $500 promotion to join The 5% Community. Simply mention "podcast" on your call with me and we'll take care of the rest! Schedule your call with me here.

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

A lot of time and attention is given to discussing research-backed strategies to build new habits.

Although this is an incredibly valuable skill to develop, it's equally as important, if not more, to learn how to disrupt, and then eventually dismantle unwanted habits…this creates space to replace them with new habits!

In today's episode, Micheala and Paul discuss three key action steps you can take to help bring further awareness into your mind to disrupt unwanted habits and create an opportunity for positive change.

Episode Key Highlights:

• Our habits directly shape our identity. Learn why crafting your identity before attempting to dismantle a bad habit helps make this process easier.
• Learn how to leverage the power of specificity when it comes to dismantling unwanted habits and building better ones!
• Learn five strategies you can use to make an unwanted habit harder to execute so that you can work toward stopping it altogether.

Remember that all this month we're running a $500 promotion to join The 5% Community. Simply mention "podcast" on your call with me and we'll take care of the rest! Schedule your call with me here.

Episode Resources:

Listen to Episode 173: "9 Things to Know To Make Building And Breaking Habits More Effective."

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Meet Nicole: Our 2021 5% Community Member of the Year.

To be transparent: when Nicole joined The 5% Community in our initial beta testing cohort, I did not think she'd be where she is today…

You see, when I met this 50-year-old woman, she was exercising twice per day and meticulously counting every single calorie - afraid to go above a certain number (a number far too low for her needs)...

Can you relate?

Nicole was stuck in an intense battle with herself. A battle she'd been trapped in since she was in her early 20s - always "dieting" and always worried that one meal or one day would lead to immense fat gain.

Fast-forward to today, and I hardly recognize this woman.

Not only has she experienced an unbelievable external transformation since joining The 5% Community in February 2021, but she has…

• Rebuilt her relationship with food, dieting, and exercised
• Significantly elevated her self-worth, self-esteem, and self-confidence
• Dropped double-digit pounds on the scale, percentage points of body fat
• Build pounds of muscle
• Reclaimed her sense of confidence, control, and inner calm
• Stopped weighing in two to three times PER DAY (yes, you read that right) and drastically improved her relationship with the scale
• Learned how to confidently navigate her nutrition while attending social occasions and grown proficient in the skill of intentionally indulging in free meals without any guilt, regret, or anxiety

In today's episode, Nicole shares her transformational story and what it has taken her to unlearn decades of conditioning to rebuild herself into the best version of herself.

Apply to Join The 5% Community.

Micheala and I have collectively coached more than 2,000 people. And we have also been clients to a handful of nutrition coaches.

In today's episode, we share a conversation about some of the crucial mistakes being made by coaches (and clients, like yourself) when it comes to building sustainable nutrition plans...and actually adhering to them.

We then pivot our discussion to dissect the nuances of how Micheala and I build individualized, sustainable nutrition plans to help you better understand how and where (and why!) to focus your time, energy, and efforts to do so.

If you're seeking further clarity on how to build your own sustainable nutrition plan, or, need a further understanding of why your attempts at hiring the wrong coach haven't worked out, this episode is for you.

Grab Our "Build Your Own Sustainable Nutrition Plan Masterclass Bundle."

Apply to Join The 5% Community