Welcome to the show.
We will deep dive into fitness topics as well as interview coaches across the industry.
Hosted by Jon Vlahogiannakos... more
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Strong Jon Fitness
By Jon Vlahogiannakos
5
44 ratings
FAQs about Strong Jon Fitness:
How many episodes does Strong Jon Fitness have?
The podcast currently has 144 episodes available.
Strong Jon Fitness episodes:
October 02, 2024EP 143 - Fat Loss Challenge Results In this episode of the Strong Jon Fitness Podcast, I’m digging into my personal journey of losing 15 pounds over the summer while balancing a busy family life. I share insights on documenting his progress, the importance of movement, nutrition strategies, and the role of accountability in achieving fitness goals.
Takeaways
The journey of losing weight can be documented and shared.
Busy parents can still achieve fitness goals despite a hectic schedule.
Movement and activity levels play a crucial role in weight loss.
Meal prep and planning are essential for maintaining nutrition.
Accountability can motivate individuals to stay on track with their goals.
The scale is just one tool and should not define success.
Change is possible, and taking the first step is crucial.
Chapters
00:00 Introduction to the Summer Challenge
02:59 Documenting the Journey
05:53 The Reality of Weight Loss
09:08 Adjusting to Life's Changes
12:07 The Importance of Movement
14:59 Nutrition and Meal Prep Strategies
17:47 The Role of Accountability
21:13 Understanding the Scale
24:07 Lessons Learned from the Journey
26:52 Final Thoughts and Encouragement
Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/
Email - [email protected]...more September 25, 2024EP 142 - Learn to Enjoy the Process w/Jeff Steinberg In today’s episode of the Strong Jon Fitness Podcast, I chat with Jeff Steinberg. Jeff owns Stone Mountain Training and specializes in coaching busy moms to become their strongest and most confident selves.
We discuss the challenges of balancing fitness and parenthood, and the importance of simplifying the process and focusing on small actions. The conversation explores the importance of focusing on the process and enjoying the fitness and weight loss journey, rather than solely fixating on the scale or specific numbers.
Takeaways
Coaching is more than just providing workout programs and meal plans; it involves navigating life's challenges and providing support.
Communication and trust between coach and client are crucial for success.
Enjoying the process and being process-focused rather than results-focused can lead to sustainable change.
Prioritize overall well-being, strength, and energy over a specific weight goal.
Small daily actions compound over time to create long-term change.
Mindset and mental transformation are crucial for success.
Happiness and gratitude play a significant role in the process.
Chapters
00:00 Introduction and Background
03:18 Simplifying the Process for Busy Moms
11:31 Establishing Bare Ass Minimums
15:30 The Power of Communication and Trust
19:18 Being Process-Focused and Enjoying the Journey
22:15 Moving Beyond the Scale
22:44 Embracing the Process and Enjoying the Journey
23:26 Prioritizing Well-being and Strength over Scale Numbers
25:23 The Power of Small Daily Actions in Creating Long-Term Change
30:11 The Role of Mindset and Mental Transformation in Success
43:45 Finding Happiness and Gratitude in the Fitness Journey
Connect with Jeff:
IG: https://www.instagram.com/jeffsteinberg_smt/
FB: https://www.facebook.com/groups/thefitparentproject
Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/
---...more September 18, 2024EP 141 - Somehow, We Manage w/Laura Vlahogiannakos In today’s episode of the Strong Jon Fitness Podcast, I get to chat with my wife Laura Vlahogiannakos! She runs LVA Services helping fitness coaches organize their tasks, systems and admin work so they save time while growing their business. This conversation is incredibly exciting as we get to share our experiences in life balancing running our business, raising two young kids, growing as a couple, and still managing our own health and fitness goals
Takeaways
Communication is key to managing a household and running businesses while maintaining health and fitness.
Having weekly marriage meetings helps set the tone for the week and allows for open discussion of challenges and problems.
Using digital and physical calendars helps keep track of family activities and individual commitments.
Prioritizing weight training can improve confidence and help overcome social anxiety.
Making time for each other as a couple is important for maintaining a strong relationship.
Expressing emotions and validating each other's feelings can improve communication and emotional intimacy.
Finding a balance between individual goals and family responsibilities is crucial for overall well-being.
Chapters
00:00 Managing a Household and Running Businesses
06:24 Weekly Marriage Meetings
08:51 Using Calendars to Stay Organized
13:41 Prioritizing Weight Training
16:07 Balancing Work and Fitness
20:50 Navigating Change and Uncertainty
25:13 Balancing work and personal life
32:37 The role of therapy in improving communication
35:34 The importance of physical intimacy in a relationship
37:01 Validating each other's feelings
38:18 Creating structure and routine
41:44 Prioritizing health and fitness
45:35 Making time for each other as a couple
48:28 The connection between communication, physical intimacy, and relationship satisfaction
Connect with Laura:
IG: https://www.instagram.com/lva.services/
Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/
---...more September 04, 2024EP 139 - The Impact of Training & Mobility on Aging w/Jackson Lohr In today’s episode of the Strong Jon Fitness Podcast, I get to chat with Jackson Lohr. He owns Fitness For Life working with older adults to reduce pain, decrease fall risk, manage health conditions, and live longer, fuller lives.
They explore the challenges and goals of this population, Jackson shares his approach to helping older adults through challenges of sarcopenia, osteoporosis, fall risk, obesity, and cognitive decline.
Takeaways
The challenges faced by older adults include sarcopenia, osteoporosis, fall risk, obesity, and cognitive decline.
Addressing pain and reducing fall risk are often the first priorities in working with older adults.
Belief in action is the idea that taking action can lead to a change in belief and motivation.
Strength training and mobility exercises are crucial for maintaining muscle mass, bone health, and reducing fall risk as one ages.
Chapters
00:00 Introduction and Connection
11:40 Challenges Faced by Older Adults in Fitness
16:05 Addressing Pain and Reducing Fall Risk
18:01 Building Strength and Improving Function
20:39 Breaking Negative Feedback Loops for Positive Change
24:59 Motivation and Belief in Action
32:30 Factors Contributing to Muscle Loss and Body Recomposition
37:20 The Importance of Foot Strength and Mobility
46:59 The Power of Progressive Overload
Connect with Jackson here:
IG: https://www.instagram.com/fitnessforlife_jacksonlohr/
FB: https://www.facebook.com/jackson.lohr
Podcast: https://www.youtube.com/@FitnessForLife-JacksonLohr
Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/
...more June 12, 2024EP 138 - Losing 20lbs Before End of Summer In this episode, I am breaking down my current state of mind and the changes I am making in my life. I talk about why I started the journey to lose 20 pounds before the end of the summer and the challenges he faces as a busy dad and business owner.
Takeaways
Prioritizing fitness and making it a non-negotiable can lead to better overall well-being.
Balancing a busy lifestyle with fitness goals is possible with proper planning and mindset.
It's important to find a balance between enjoying life and working towards fitness goals.
Public accountability can be a powerful motivator in achieving fitness goals.
Chapters
00:00 Introduction and Feedback on Solo Episodes
01:29 Feeling in a Funk and Making Changes
07:01 The Journey to Lose 20 Pounds
09:12 Finding Balance Between Fun and Fitness
21:55 Cooking and Documenting the Journey
23:08 Conclusion and Call to Action
Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/
---...more May 29, 2024EP 137 - Balancing Fitness as a Busy Mom w/Rhonda Danyluk In today’s episode of the Strong Jon Fitness Podcast, I am joined by Rhonda Danyluk, owner of Healthy Concepts.
Rhonda helps dog moms live their best lives through nutrition, fitness, and family balance. She shares her journey from being a vet tech to becoming a nutrition and fitness coach, with a focus on canine fitness.
Here are some of the key takeaways from our conversation:
Setting non-negotiables and minimums for self-care is essential, even if it's just five minutes a day.
Balancing personal and family responsibilities requires letting go of unrealistic expectations and sharing the load with partners and children.
A time audit can help identify opportunities for self-care and prioritize activities that bring joy and fulfillment.
Small changes and habits can have a compounding effect over time, leading to significant improvements in overall well-being.
Grieving the loss of certain roles and stages in life is a natural part of the transition to new responsibilities and priorities. Open communication and support are essential for balancing family life and fitness goals.
And there are so many more!
Chapters
00:00 Introduction and Rhonda's Background
08:30 Why Self-Care is Important for Dog Moms
11:49 Overcoming Resistance and Making Time for Self-Care
23:04 Navigating Life Transitions and Letting Go of Unrealistic Expectations
25:02 Balancing Roles and Responsibilities
29:05 Finding Solutions and Compromises
30:59 The Importance of Tracking and Awareness
36:03 Involving the Whole Family in Meal Planning
41:44 Dealing with the Feeling of Fullness
44:38 Sharing the Load and Including Teenagers
Connect with Rhonda:
IG: https://www.instagram.com/healthyconcepts_/
FB: https://www.facebook.com/rhonda.danyluk
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Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/
...more May 22, 2024EP 136 - Self Care is Not Selfish w/Jeff Dalzell In this conversation on the Strong Jon Fitness Podcast, Jon Vlahogiannakos and Jeff Dalzell discuss the challenges of being parents and how they help their clients navigate their busy schedules and prioritize their health and well-being.
Here are some key takeaways:
Taking time away for self-care is essential for parents to recharge and be more present with their children.
Proactive planning and scheduling can help avoid reactive situations and reduce stress.
Balancing responsibilities as a parent requires setting priorities and making time for both personal and family needs.
Being self-aware and recognizing when you need a break can prevent burnout and improve overall well-being. Prioritizing oneself as a parent is essential for overall well-being.
Reducing decision fatigue by planning meals and activities in advance can alleviate stress.
And many more!
Chapters
00:00 Introduction and Catching Up
02:49 Challenges of Parenting and Busy Schedules
07:01 Helping Clients Prioritize Self-Care
13:59 The Importance of Proactive Planning
24:07 Balancing Responsibilities as a Parent
25:45 Reducing Decision Fatigue
32:35 Taking Responsibility for Ourselves
37:34 The Importance of Self-Care
43:21 Being Intentional and Present
46:46 Recognizing Signs of Burnout
52:37 Having a Plan for Time and Energy
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Connect with Jeff:
Free Guides: https://www.jeffdalzellfitness.com/guides
Fit Parent Podcast: https://podcasts.apple.com/us/podcast/the-fit-parent-podcast-with-jeff-dalzell/
IG: https://www.instagram.com/jeffdalzellfitness
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Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/...more May 15, 2024EP 135 - The Importance of a Coach Who Listens - Julia’s Story Julia Mastalski, a mom and business owner, shares her experience working with Jon Vlahogiannakos as her coach.
She struggled with her fitness and weight after having a baby during the COVID-19 pandemic. Julia was skeptical of trainers in the past who didn't listen to her needs and limitations.
However, working with Jon, she experienced breakthroughs in her fitness journey, including visible weight loss and increased strength. She also found relief from muscle pains and learned about the importance of nutrition.
In her own words:
"I lost weight and I was starting to visibly look like I was losing weight, not just feeling better."
"Fat loss for a lot of women is kind of like that where it's like you feel better, but every day you look in the mirror, you don't really notice. I recommend your coaching for parents, busy professionals, and individuals with autoimmune disorders or joint issues”
Some of the big takeaways from our chat:
- Working with a coach who listens to your needs and limitations can lead to breakthroughs in your fitness journey.
- Visible weight loss and increased strength can be achieved through consistent workouts and proper nutrition.
- Coaching programs that can be done at home or in the gym are beneficial for parents and busy professionals.
- Individuals with autoimmune disorders or joint issues can benefit from a customized fitness program.
- Accountability and support from a coach can help overcome challenges and stay on track with fitness goals.
Chapters
00:00 Introduction and Background
01:34 Struggles Before Working with a Coach
08:09 Relief from Muscle Pains and Joint Issues
11:25 Accountability and Support
11:52 The Impact of Nutrition
13:14 Who Can Benefit from a Coaching Program?
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Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/...more May 09, 2024EP 134 - The Power of Simple Strategies in Weight Loss - Pratik’s Story Pratik Patel, a marketing manager in Toronto, shares his journey and results from a coaching program with Strong Jon Fitness.
He initially struggled with his weight and noticed his clothes getting tighter. Through the program, he learned about the importance of nutrition and high protein intake.
He also implemented strategies like banking calories and making healthier choices when eating out.
Pratik lost 14.4 pounds and saw significant changes in his body composition. He emphasizes the importance of accountability and flexibility in maintaining progress while still enjoying life.
Takeaways
Implementing simple strategies like banking calories and making healthier choices when eating out can make a big difference in weight loss.
Accountability and flexibility are key to maintaining progress while still enjoying life.
Education and mindset shifts around daily habits and weekend approaches are crucial for long-term success.
Consistency and steady progress are more important than perfection.
Having structure and guidance in workouts can lead to better results.
Graduating from a coaching program doesn't mean the end of accountability; it's important to continue checking in with oneself.
Chapters
00:00 Introduction and Background
01:06 Recognizing Struggles and Setting Goals
05:19 The Power of Simple Strategies
08:19 Banking Calories and Planning Ahead
10:39 Maintaining Consistency and Structure
12:25 Visible Results and Clothing Fit
13:11 Recommendations and Accountability
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Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/...more April 17, 2024EP 133 - What Are You Waiting For? The perfect time is now.
Life is always going to throw curveballs at you and it's going to get hard sometimes.
But you know what you won't regret? Taking that first step.
Maybe you're unsure because home workouts provide a new challenge or you just miss the gym entirely.
Maybe it's because you feel bad spending time away from your family, even though it's in pursuit of your health.
Or maybe you just don't want it that badly. Too many people say they do, yet when push comes to shove they are in the same spot year after year.
But you have to really ask yourself:
"𝘞𝘩𝘢𝘵 𝘢𝘮 𝘐 𝘳𝘦𝘢𝘭𝘭𝘺 𝘸𝘢𝘪𝘵𝘪𝘯𝘨 𝘧𝘰𝘳?"
Enjoy the episode!
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Apply For 1-1 Coaching: https://bit.ly/FITPARENT
Instagram – https://www.instagram.com/strongjonfitness/...more
FAQs about Strong Jon Fitness:
How many episodes does Strong Jon Fitness have?
The podcast currently has 144 episodes available.
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