Get Unstuck Today

In today's episode, Paul and Coach Micheala want to talk about you.

Y.O.U.

Not your kids.

Not your dog.

Not your job.

Not the bills, laundry, or kid's sporting events tonight.

Not your husband or wife.

Y.O.U.

And caring for you.

For the next 30 minutes, they want you to wholeheartedly embrace and step into being selfish.

How does that make you feel?

• Bad?
• Wrong?
• Uneasy?
• Guilty?

If the thought of prioritizing you evokes any degree of anxiety or negativity, know that you're not alone.

In today's episode, Paul and Coach Micheala will lead you through a powerful discussion intended to help you understand how your relationship with being selfish isn't serving you, why you need to transform this relationship, and what it means to be selflessly selfish.

Apply to Join The 5% Community.

Vacation does not need to breed an all-or-nothing mindset.

Nor, does it need to be a:

• source of anxiety and stress
• excuse to eat like an asshole

It's also not something that will undo the work you put in beforehand to look and feel your best.

Yet, for many of us, vacation is one or all of the things mentioned above!

In today's episode, join Paul and Micheala to learn their best practices and strategies to navigate vacation with confidence and ease, and, yes, free of guilt.

You'll learn simple, effective strategies to manage your nutrition, to find balance, and truly feel your best not only during vacation but as soon as you get home, too!

Click here to register for our free Masterclass this Saturday!

How to Build Your Own Sustainable Nutrition Plan (so that you can effortlessly eat with confidence to feel, look, and be your best).

WHEN: Saturday, March 12, at 10:00 AM Eastern

Click Here to Apply to Join The 5% Community

Have you heard about the tight-knit Community of high-achieving women who are finally taking a stand against the lies and misinformation the Diet Industry has fed them for countless years?

The Community of women who have committed to consistently working to be the best version of themselves and taking back control of their relationship with food, dieting, and the pain-in-the-ass scale so that they can reclaim their confidence, control, and inner calm?

These women are members of The 5% Community, our signature sustainable weight-loss transformational coaching program and experience.

Today, Micheala and I discuss The 5% Community in detail and share behind-the-scenes details to help those of you listeners curious to learn more, as well as those of you sitting on the fence about applying to join, be better informed to take the next step to join our Community.

Click here to apply to and join our Community.

Emotional intelligence is the ability to recognize and understand emotions in yourself and others, and your ability to use this awareness to manage your behavior and relationships.

A seemingly simple concept, yes, but one the vast majority of us lack knowledge of and maturity with. What's fascinating about the concept of emotional intelligence is the magnitude of impact improving this learnable skill - yes, you can improve your emotional intelligence - can have on every aspect of your life: from weight loss to marriage, career to friendships, and more.

In today's episode, Paul and Micheala further define emotional intelligence and provide an introductory overview of how emotions originate and travel within our bodies. You'll learn why we can't specifically stop an emotion from being created and felt, but how we can proactively get ahead of allowing that emotion to hijack control over our logical thinking.

Paul and Micheala draw a lot of what they discuss from the book Emotional Intelligence 2.0, which they both highly recommend every single person reads. You can grab a copy here (they make no money off of you purchasing this book).

Apply to Join The 5% Community

Most people have a hate-hate relationship with burpees - no, that's not a typo. They hate them when they see them prescribed in their workout and still hate them after.

It's not one of those love-hate relationships common in other areas of life.

To most sane people, burpees suck.

But, things that suck and are hard usually help to accelerate growth.

In today's episode, you'll hear Paul share his story, experience, and progress thus far about his commitment to doing 30 burpees per day (10,950 this year if he goes 365/365) in 2022. You'll not only learn why he made this commitment, but also what he's learned about himself since making this commitment and what he's learned about behavior change and habit formation in general.

In this episode you'll learn, laugh, and, hey, maybe even consider starting your own daily burpee commitment (said no one ever...)

Join Our 5% Community!

Great! That means you're human.

Because both Paul and Micheala have, too.

In today's episode, Paul and Micheala dive deep into discussing the true meaning of using this excuse - yes, it is an excuse - and detailing how to break through this limiting belief holding you back from achieving your goals. You'll learn several key action steps you can take today to change your relationship with time - and even your goal! - and learn how to find more of it.

Read our "Maintain Your Weight Loss After A Diet" Blueprint

Join The 5% Community

Learn Sustainable Weight Loss Nutrition Fundamentals

In today's episode, Paul and Micheala distill their foundational recipe for building sustainable nutrition plans for the thousands of clients they've worked with over the years.

Although on the surface this recipe may seem extremely simple, you and I both know all too well that "simple" doesn't always translate to "easy"...but it can when it comes to building a sustainable nutrition plan for YOU!

You'll walk away from this episode understanding how to do just that!

Apply to Join The 5% Community

You're human.

Despite your best intentions, you're bound to encounter a period in which you feel stuck in a rut due to an emotion you couldn't quite shake hijacking your thoughts, actions...and maybe even your reality.

In today's episode, Paul shares further information on the power of emotional energetics and how easy it can be to have a powerful emotion takeover almost every aspect of our life.

Both Paul and Micheala discuss their own experiences being stuck in an emotional rut, and share seven proven strategies they've used to spend less time there and take back control of their energy and feelings.

Whether you're currently stuck in an emotional rut or not, this is a tactical episode that will empower you with the knowledge and strategies to get out of the one you're in or the one you eventually may find yourself in a lot quicker.

Join The 5% Community

It's estimated that 40 percent of our daily actions and decisions happen automatically without thought.

These behaviors, more commonly known as habits, have a great influence on our results, outcomes, identity, and reality, which means it's crucial to understand how to build new habits, and how to reconstruct ones no longer serving us to make lasting progress in any area of our life.

Forming a new habit is difficult often not because the task itself is challenging, rather, because unlearning past conditioning and behaviors is the challenge. Years - if not decades - of learned behavior isn't undone in a night - or even a week. However, this process can be streamlined when it's simplified.

In this episode, Paul and Micheala talk through nine specific factors that help make new habits stick. But they also discuss how to begin accelerating the time period to unlearning the habits no longer serving you.

After listening to this episode, you'll gain the confidence to start taking action today to build the life you want to live, and the person you want to become!

• Habits are small decisions you make and actions you perform everyday. They account for about 40% of our behaviors each day.
• Attempting to form new habits should focus with a tiny, singular commitment - and the research supports the tinier the better!
• When you miss a habit twice you begin to form a new habit: a habit of missing! Don't ever miss twice.
• A surefire way to greatly increase the likelihood a new habits sticks is by stacking it to an existing habit.

Read our blueprint to maintaining your weight loss after a diet

Click here to learn more about The 5% Fundamentals Program

Apply to Join The 5% Community

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

Do you struggle with putting unnecessary pressure on yourself to execute your plan perfectly?

To the point where when you do encounter a setback, you are guilty of just throwing in the towel altogether and telling yourself you'll start over again on Monday?

You aren't alone.

More often than not, the first step toward goal attainment isn't even taken due to self-sabotage as a result of striving for perfection leading to inaction. Although achieving perfection appears glamorous and brag-worthy, the truth is that it does more harm than good. In fact, it works against you and diminshes your opportunities to learn and grow.

In this episode, listen to Paul and Micheala as they explain how the all or nothing, perfectionist mindset is actually working against you and your goals.

They both share how this toxic mindset has shown up in their own journeys, and walk you through tangible action steps to take to make that mental shift so you can learn to strive for consistency over perfection and ultimately, become more successful achieving your goals.

• Learn the true impact an off-meal or off-day has on your progress in the grand scheme of things to better comprehend the power of consistency over perfection.
• Perfectionism breeds self-sabotage, which is obviously counterproductive to your goals. But if you reframe or redefine perfect, you'll be better equipped to consistently implement actions that work for you rather than against you.
• A perfectionist mindset takes up a hell of a lot of brain space and literally depletes your actual energy, calories wasted, because you can't make up your mind or you're stuck in the state of inaction.
• A perfectionist mindset actually reduces the number of opportunities we have to learn and grow; the moment we stop learning and growing is the moment we start dying...

Start reading our "Maintain My Weight Loss After A Diet" Workbook

Click here to learn more about The 5% Fundamentals Program

Apply to Join The 5% Community

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