“Meet your clients where they’re at” sounds like good coaching advice… but is it always?

In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck.

We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable.

Because the goal of coaching isn’t to keep you where you are. It’s to help you change.

Timestamps

00:00 Meeting Clients Where They Are

03:04 The Balancing Act of Coaching

05:58 Understanding Client Needs and Goals

08:59 The Importance of Meal Plans

11:51 Execution Over Macros

15:11 Teaching Skills for Success

17:51 Capacity for Change in Clients

20:54 Strategies for Beginners

24:07 Long-Term Client Transformations

29:51 Client Readiness for Change

32:20 Building Confidence in the Gym

35:34 Challenging Comfort Zones

39:44 The Importance of Feedback

46:44 Coaching Beyond Comfort Zones

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

coaching, client progress, meal plans, nutrition, behavior change, fitness, coaching strategies, client goals, individualized coaching, capacity for change client readiness, gym confidence, feedback, coaching, comfort zone, nutrition, exercise selection, personal training, mindset, client progress

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results.

Timestamps:

0:00 – Intro

1:44 – Real client case study

4:21 – Why adherence is so often overestimated

5:25 – What inconsistent macros reveal

7:41 – Client breakthrough: one week on a meal plan

9:52 – What 100% adherence actually means

11:30 – Mistake #1: Calories hit, macros missed

12:47 – When too much protein isn't actually good

14:29 – Mistake #2: Estimated restaurant meals

17:53 – Mistake #3: Untracked bites, licks & tastes

19:02 – Mistake #4: Liquid calories

21:45 – Mistake #5: Condiments and sauces

23:29 – Mistake #6: Missed or low-intensity cardio

25:11 – Mistake #7: Swapping food macros for alcohol

26:12 – How these mistakes compound

28:41 – What "80–90% adherence" actually looks like

30:48 – The four levels of adherence

38:04 – The 7-point weekly self-audit

40:49 – How locked in do you really need to be?

43:54 – Fat loss purgatory

46:36 – Why fat loss is a phase, not a lifestyle

48:13 – Closing thoughts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Summary
In this episode, we explore the key habits and mindsets of clients who successfully build muscle.

Chapters
00:00 Personal Updates and Progress Tracking
12:54 Key Habits of Successful Muscle Builders
17:02 Applying Feedback for Continuous Improvement
20:34 Mindset and Growth in Training
25:15 Mastering Muscle Building: The Journey of Progress
27:37 Consistency is Key: The Importance of Training Frequency
30:00 Training Intensity: Embracing Discomfort for Growth
34:18 Overcoming Movement Limitations: The Importance of Execution
42:53 Nutrition and Hydration: Fueling for Success
46:56 Mindset Shifts: Embracing Weight Gain for Muscle Growth
51:39 Addressing Health Issues: The Role of Hormones in Progress
56:30 Delayed Gratification: The Long Game in Muscle Building

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
muscle building, training consistency, workout videos, training intensity, long-term progress, fitness mindset

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A.

Chapters

00:00 Personal Updates and Show Reflections

07:02 Insights on Posing and Competition Dynamics

08:48 Nutrition Adjustments and Lab Recommendations

11:42 Understanding Photo Shoot Prep and Weight Gain

14:45 CNS Priming and Athletic Training Insights

17:45 Choosing Competition Suit Colors

20:51 Net Carbs and Dietary Considerations

23:57 Cortisol's Impact on Fat Loss

27:01 Post-Workout Recovery Strategies

29:45 Addressing Lagging Body Parts in Training

32:43 Learning from Coaching Experiences

35:49 Coaching Strategies for Weight Loss and Muscle Gain

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

bodybuilding, lab testing, training, physique, competition prep, nutrition, recovery, coaching

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Why can some people lose & maintain on so much higher calories than others? Over time will you be able to increase your maintenance intake so that it matches or is even higher than theirs?

You have questions, today’s episode has answers.

Chapters

00:00 Understanding Caloric Disparities

02:53 The Role of Body Size and Muscle Mass

06:01 Non-Exercise Activity and Its Impact

08:46 Health Considerations in Caloric Needs

12:09 The Importance of Accurate Tracking

14:45 Social Media and Its Influence on Perception

17:52 Strategies for Improving Caloric Intake

20:58 Conclusion and Key Takeaways

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

calorie needs, maintenance calories, body size, muscle mass, metabolism, fat loss, health, tracking accuracy, social media influence

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A with the whole team.

Chapters

00:00 Personal Updates and Competitions

04:00 Training Progress and Body Composition

05:30 Training Strategies for Muscle Maintenance

09:02 The Importance of Mobility Work

10:53 Understanding D-load Periods

15:02 Using Berberine and Recovery Strategies

19:58 Balancing Fatigue and Training Intensity

25:04 Troubleshooting Weight Loss Resistance

28:14 Coaching Movements and Client Engagement

33:02 Understanding and Managing Cravings

35:57 Nutritional Strategies for Building and Cutting

38:51 Onboarding New Clients: Time and Effort

42:13 The Importance of Gym Environment

45:57 Metabolic Adaptation Post-Fat Loss

51:04 Fueling for Performance in Sports

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

fitness, training, nutrition, deload, mobility, cravings, muscle maintenance, fat loss, coaching, workout tips

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

This episode explores the nuances of building a bikini physique, focusing on nutrition phases, training strategies, and mindset for long-term success without necessarily competing. Andrea, Natalie, and Jeremiah share insights on effective building phases, common mistakes, and how lifestyle clients can achieve their fitness goals sustainably.

Chapters

00:00 Building the Bikini Physique: Overview

02:55 Nutrition Phases for Bikini Competitors

05:57 The Importance of Building Phases

09:02 Mindset Challenges in Building Phases

11:56 Adapting Approaches for Lifestyle Clients

14:48 Lessons from Bodybuilding for Lifestyle Development

18:00 Avoiding Common Mistakes in Pursuit of the Bikini Physique

21:05 Determining Next Steps: Diet or Build?

23:57 Final Thoughts and Coaching Insights

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcast

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords

bikini physique, muscle building, fat loss, training, nutrition, bodybuilding, lifestyle fitness, competition prep, muscle growth, physique development

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Jeremiah builds a comprehensive framework for selecting foods that make fat loss easier:

— Specific food sources

— Meal structuring

— Practical tips to make fat loss easier and more sustainable.

CHAPTERS

00:00 Introduction to Fat Loss Framework

02:53 Understanding Food Selection for Fat Loss

05:47 Building a Meal Plan: Key Components

09:00 Essential Food Sources for Fat Loss

11:50 Maximizing Satiety with Food Choices

15:08 Practical Meal Examples and Framework

17:59 Conclusion and Key Takeaways

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

fat loss, meal planning, nutrition, satiety, food choices, diet tips, micronutrients, training support

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

How to build a physique like a bikini competitor. We dig into: 

— Achieving the on proper muscle balance/symmetry

— Training strategies

— Nutrition approach

— Common misconceptions

— Much more

CHAPTERS

00:00 Introduction to Bikini Physique Goals

01:09 Defining the Bikini Physique

03:12 Key Visual Traits of Bikini Competitors

05:42 Common Misunderstandings About Building Muscle

10:19 The Importance of Muscle Building Phases

12:58 The Role of Posing in Achieving the Look

14:18 Sustainable Physique and Individual Differences

17:28 Building Muscle: Glute Training Mistakes

20:27 Effective Glute Training Techniques

23:22 Deltoid Development: Common Errors

26:13 Importance of Lat Training for Bikini Physique

29:16 Quad Training: Balancing Development and Aesthetics

32:23 Mobility Work: Enhancing Performance and Injury Prevention

35:21 Training Structure: Beginner vs. Advanced Clients

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

bikini physique, muscle building, training tips, glute development, physique misconceptions

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

A comprehensive deep dive into Romanian Deadlifts (RDLs), covering proper technique, common mistakes, variations, and programming tips to maximize glute and hamstring development while preventing back pain.

CHAPTERS

00:00 Introduction to Romanian Deadlifts

02:56 Understanding the RDL Movement

06:05 Common Mistakes in RDL Setup

09:08 Bracing and Positioning for RDLs

11:56 Execution and Control in RDLs

14:51 Eccentric Movement and Range of Motion

18:10 Sensation and Muscle Engagement in RDLs

29:57 Understanding Center of Mass in Lifting

31:21 Breaking at the Knees vs. Hips

33:49 Cues for Quality RDL Execution

35:19 Exploring RDL Variations

38:50 Pros and Cons of Trap Bar RDLs

40:45 B-Stance and Single Leg RDLs

47:11 Movement Preparation for RDLs

51:19 Sequencing RDLs in Training Sessions

LINKS

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

KEYWORDS

Romanian Deadlifts, RDL, posterior chain, glutes, hamstrings, strength training, movement correction, coaching tips

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE