Sign up to save your podcasts
Or
Share Progress Not Perfection
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
Progress Not Perfection
By Jeffrey PachtmanHealth & Fitness
Progress Not Perfection episodes
- Daily Non-negotiables
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
18 min - How to create a nighttime routine for FAT LOSS
Creating a nighttime routine for fat loss
A lot of people don’t know this, but people who stay generally lean year-round and don’t struggle with their weight have statistically higher quality of sleep.Why is that?⁃Decreased grehlin (the hunger hormone)⁃Increased leptin (the satiety hormone)⁃Improved blood sugar⁃Less cravings⁃More energy for NEAT (Non-exercise activity thermogenesis)⁃More likely to make better choices when well rested⁃More likely to have effective strength training sessionsThe body is extremely smart. You can’t outsmart the body.If you aren’t getting good enough sleep, here are some things that have helped me tremendously:1. Taking a hot shower before bed (there’s science behind this)2. Turning off all blue lights in my room 2 hours before bed (yes, even your lamps omit some blue light)3. Stop eating my last meal 2 hours before bed (work in progress)4. Have a hot beverage5. Stop drinking caffeine after 12pm (caffeine has a 4-9.5 hour half-life)6. Stretch/do some light yoga7. Supplement with 200mg of magnesium glycinate (notice how I put this LAST)Hope these tips help you get into a better nighttime routine and feel more rested! They have helped me TONS.Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
13 min - Meal prep hacks for people who hate meal prepping...
Meal prep hacks for people who hate meal prepping
HEEEEEYYYYYYYYYOOOOOOOO!I don’t eat out a lot.Mostly because we are going back into lockdown here, but mainly because I like to know what is going into my food.I also enjoy cooking and eating at home.I also like MONEY.Making my own food at home saves me time (I’ll explain), money, and helps me hit me goals.How cooking at home saves me time:Taking 1 hour out of my week to prep out a protein source, a carb source, and a vegetable source makes life easy for me. I don’t have to drive around wondering what kind of food I want, how it is going to fit into my goals, and how I am going to get it.Most good food takes time to prepare. You will probably be waiting at the restaurant for 15-30 minutes for your food to finish cooking.If you take that 30 minutes you are spending waiting for food 3 times a week and use it to prep your nutrition, you are saving TIME.Not to mention it takes time to make money.HOW IT SAVES ME MONEY:The price of a teriyaki chicken rice bowl at my favorite spot here in town is 11.99.For that same price, I can make about 12 servings of the same rice bowl.EASY WIN.Not to mention my favorite teriyaki place uses a ton of refined oils, LOTS of sugar in their teriyaki, and they don’t even give you that much protein or veggies.The macros kind of suck for my current goals.When I make it at home, I control the micros and macros, making it much easier to get what I need from each meal.I AM NOT SAYING DON’T EAT OUT AT RESTAURANTS!If you took that $50-60 you spend each week at a restaurant and cooked at home for 12 weeks, you would save over $700.WOAH.Now you could take that money and hire an online coach, a personal trainer, or use that money to help you achieve your goals.I AM NOT SAYING DON’T EAT OUT AT RESTAURANTS!I am just saying it may not be the best idea to do very often, especially if your goal is fat loss :)Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
10 min - Paralysis by Analysis...
Paralysis by analysis.
Most people suffer from this.It’s just fear from overthinking.It reminds me of when I was interviewing for my first job when I was 16 at Subway.I had 3 days to obsess over how the interview would go. I wanted that job so bad, but I kept writing these scripts to movies that would never be made.“You have no experience, get the f*** out of my office!”For some reason, our heads like to play out the worst case scenarios.Maybe this is only for us who were born in households with “realists” for parents.I was never encouraged to chase after my own dreams and goals. I was always encouraged to take the safe route.As a matter of fact, if I showed my parents a picture of my favorite bodybuilder when I was 16, I probably would have been laughed at and told that my genetics would never let me look anything like that. Or “do you know how much steroids those people do?”You can probably relate to having “realists” for parents, and unfortunately that probably turned you into a bit of an over thinker.You are skeptical.You are skeptical that this thing is working.You are walking 10k steps/day, lifting 4x per week, eating in a calorie deficit, eating tons of protein, and still no results.Frustrating, I know. I’ve been there.Here’s the thing though:You are seeing results, you’ve just been conditioned to be a realist, and aren’t seeing them on your own time.Give it some time. Be patient. Keep fucking going. No matter what.\Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
15 min - How to not have shitty workouts...
How to not have shitty workouts:
Most people have shitty workouts.
Not shitty in the sense of how you feel.
I’m sure that euphoric high that you get from sweating out 10 pounds of electrolyte-infused salt juice out of your pores feels amazing, but you may not actually be achieving the intended result.
Ask yourself this question:
“What is the goal of my workouts?”
PS: Don’t lie to yourself.
“I’m not really doing it to change the way I look.”
The primary reason you are working out 5-6 days a week is to look good naked.
You want to have more self confidence.
You want to feel STRONG.
You want to improve your mental health.
You want to not wake up in PAIN.
If these are your goals, following a proper strength training program 3-4x per week will help you achieve that.
I am not going to shit on Orange Theory or Beachbody.
However, this is a different kind of training.
You actually have to lift HEAVY.
You actually have to. REST.
You actually have to TRACK.
You should be a following a program that is 4-12 weeks long, that is relatively challenging.
You should incorporate 9-12 sets per muscle group per week for optimal muscle growth.
You probably won’t be sweating from these workouts.
You probably won’t have a runner’s high.
You probably won’t be sore for 4 days afterwards (besides your first week).
You will notice yourself getting stronger, having more energy, increased mood, and your body changing drastically though.
This won’t happen overnight.
It may take 6 months to a year to see noticeable changes in your physique, but you will be glad you did it, and you will continue to do it, because you will fall in love with it.
PS: Stop boofing raspberry ketones, it’s gross.
NOTES:
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
13 min - Put your patience pants on.
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
12 min - The Consistency Calendar...
🔑 How to be more consistent with your fat loss journey!
Often in such a confusing and controversial space, nutrition and fitness can be really overwhelming.There is tons of new information constantly coming out, but the true principles of fat loss remain the same.You need to create a calorie deficit, eat high protein, strength train, and stay active.This can be a lot of habits for someone to implement right off the bat, so it is always better to implement a Progressive approach.The fact of the matter is, most people try to do too much at once. What this means is that your consistency will be lacking.In order for you to make this thing work, you have to be consistent. Not 100% of the time, only 80% of the time.However, it may surprise you to find out that you were only being consistent maybe half the time. That is why tracking your consistency is so important. Using something like a spreadsheet or a paper calendar with big X’s and O’s can be really helpful.Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
15 min - Why you should weigh yourself every day or not at ALL...
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
SHOW NOTES:
You have been lied to. The scale is not the most accurate marker of progress. Especially when your goal is fat loss. There are going to be tons of changes happening in your body, So stop putting so much “weight” enter that little digital number that you see every single morning. Taking weekly averages helps, because overtime you stop being so obsessive about that number, and realize that over time it is trending down. Also understand that if you are on a good fat loss program, you will beginning muscle and losing fat at the same time. Muscle and fat weigh the same amount but muscle is much denser than fat. You may see tremendous changes in your body that are not showing up on the scale. This can be really frustrating, but just keep going and you’ll start to see changes in your progress photos, waist measurements, and other ways that have nothing to do with the scale. my hope for you is that you actually change your relationship with the scale, understand that it is just data, and it is just a tool. The scale is not good, it’s not bad, it’s just a piece of equipment amongst many pieces of equipment that me and my clients used to gauge their progress. Using a line graph to plot your weight may be really helpful on your journey. MyFitnessPal actually has a graphing function built in That allows you to track your weight daily and plot it on a graph so you can see the trends go down over time. This can be really motivating, because you may not see the train to go down week after week, but when you zoom out on a three month. You can see clearly that that line is going down. Your weight is going to bounce all over the fucking place, and you have to be OK with that. If it is a constant every day struggle for you to deal with your emotions surrounding the scale, I recommend you put a note above your scale that says “it’s just water” To remind yourself that you did not gain fat overnight. Hope this post helps you develop a better relationship with the scale, use it as a tool, and not as the end all be all of progress. Love you. If you have any questions drop them down below. Talk soon.
14 min - Why I quit Whole 30...
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
19 min - Footwork!
Get My Free Calorie Calculator ► https://bit.ly/3bhachS
Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj
Email me ► [email protected]
-
Find me on...
Instagram ► https://www.instagram.com/jeffreypachtman/
Podcast ► https://anchor.fm/jeffrey-pachtman
Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en
----
There's a lot of misinformation in the fitness and nutrition industry, that's why I am here.
I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals.
What's up guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online.
I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest.
We are going to eat a LOT of tacos 🌮 , drink copious amounts of coffee and have a great time while we lose body fat, gain muscle, and enjoy some our favorite foods while doing it.
Ready to ride? Hit that subscribe button and let's see how deep this rabbit hole goes.
15 min
About Progress Not Perfection
From the publisher's feed
This is a podcast all about nutrition and fitness, with the mindset of always trying to progress, but realizing that we are also human.