The Newbie Gains Podcast

In this episode of Newbie Gains Podcast, I dive into the transformative power of gratitude and intentional living. I’ll share practical strategies to infuse purpose and positivity into your daily routine, boost happiness, and build resilience. Through tools like journaling, daily reflections, and mindfulness, I’ll show you how to live with intention and find fulfillment in even the smallest moments.

KEY TAKEAWAYS:

Finding True Happiness and Purpose: Patrick emphasizes that true happiness and purpose come from gratitude and intentional living, which he believes everyone can access without major life changes.

Overcoming Negativity with Gratitude: Patrick shares his journey of shifting from a negative mindset to gratitude during a challenging period in his life, which included his mother’s illness and the stresses of opening a gym.

Power of Embodied Gratitude: He explains how truly feeling and practicing gratitude—beyond simply listing things—can boost mood, improve relationships, and lead to a more joyful life.

Intentional Living for Clarity and Confidence: Patrick encourages listeners to start each day with clear intentions and goals, using purposeful routines to stay grounded and focused throughout the day.

Three-Step Plan for Daily Reflection: Patrick introduces a three-step plan—morning gratitude, midday check-in, and nightly reflection—to maintain a daily routine that supports mental clarity and personal growth.

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Today I share my journey as my mother fought against lupus, a generational illness that affected many in our family. Through resilience and lifestyle changes, we faced tremendous challenges and found hope in the darkest times. My story is a powerful reminder that with the right mindset, community, and support, we can break generational cycles and overcome adversity. 

Key Takeaways:

1. Breaking Generational Curses: Patrick is determined to stop lupus from affecting future generations after seeing it impact multiple family members, including his mother. He views this as a mission to break generational cycles.
2. A Devastating Diagnosis: His mother’s health deteriorates rapidly after taking a physically demanding job, with her lupus only diagnosed after she collapses at the airport, revealing years of undetected illness.
3. Healthcare System Frustration: Patrick is deeply frustrated with the healthcare system, feeling that it failed his mother by overlooking symptoms until her collapse forced a diagnosis.
4. A Path to Recovery: Despite intense struggles, his mother finds strength in a daily 10,000-step goal, marking a surprising turnaround that teaches Patrick the power of patience and independence.
5. Celebrating Resilience and Inspiring Hope: Patrick now views his mother as a "walking miracle," her story fueling his purpose and inspiring others to overcome challenges and break generational patterns.

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In this episode, I dive into why you should make family your reason to push forward, not your excuse to stay stagnant. I share my own experiences of overcoming family expectations and shifting beliefs around health and fitness, emphasizing the importance of supportive habits, core values, and breaking limiting beliefs to inspire personal growth and positive change in loved ones.

3 Key Moments

1. Turning Family Expectations into Motivation: I talk about how my family’s doubts initially discouraged me but ultimately motivated me to prioritize my health and fitness journey.
2. Shifting to Positive Beliefs: I describe a powerful exercise for identifying limiting beliefs and reframing them with empowering, family-centered affirmations.
3. Inspiring Loved Ones Through Actions: I share a personal story about how my actions positively influenced my family members, showing how leading by example can inspire others to adopt healthier habits.

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1. Low-Intensity Steady State (LISS) - Gentle walks or relaxed bike rides.
2. High-Intensity Interval Training (HIIT) - Short, intense bursts of energy, ideal for the time-crunched.
3. Moderate Intensity Cardio - Activities like jogging or hiking.

The key takeaway? Cardio alone won’t drive results; combining it with strength training and a sustainable diet is essential.

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Mindset Matters: Sustainable weight loss is more about mindset and habits than just diet and exercise. Patrick stresses the importance of having the right mental approach for long-term success.

Avoid Quick Fixes: Many people rely on keto, intermittent fasting, or diet pills, but these are temporary solutions. Patrick explains they often lead to yo-yo dieting and don’t result in lasting change.

Client Success Story: Patrick shares Lisa’s transformation, where she lost 80 pounds and kept it off by following sustainable practices like balanced eating and consistent exercise, proving the power of long-term habits.

Consistency Beats Perfection: Instead of aiming for perfection, Patrick emphasizes the value of consistency. Showing up regularly, even if it's not perfect, is key to achieving results.

Bulletproof Mindset: A bulletproof mindset means staying resilient, adaptable, and focused on finding solutions to challenges rather than making excuses.

Personal Development: Patrick highlights the importance of investing in personal development, as schools often fail to teach crucial life skills like emotional intelligence and building healthy habits.

Call to Action: Listeners are encouraged to start with one small habit, like walking 10,000 steps or drinking more water, and focus on consistency. Patrick invites them to leave a review and share what they enjoyed about the episode.

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Fear as a Barrier: Coach Patrick discusses how fear can hold people back from starting their fitness journeys. Fear can manifest as anxiety about the gym, fear of failure, fear of judgment, or the fear of not seeing results. He emphasizes that fear is either "False Evidence Appearing Real" or "Face Everything and Rise."

Personal Experience with Fear: Patrick shares a personal story about being bullied in school, which motivated him to take control of his fitness. This experience made him determined to never feel weak again, leading him to build strength both physically and mentally.

Breaking Down Fear: To overcome fear, Patrick suggests breaking it into manageable steps. He emphasizes small wins like going for a short walk or making healthier food choices. By building these small victories, people can gain confidence and overcome their fears one step at a time.

Five Strategies for Overcoming Fear: Patrick outlines five strategies:

• Start with small wins.
• Develop a growth mindset.
• Practice visualization techniques.
• Engage in positive self-talk.
• Seek accountability and support from others.

Taking Action: The episode encourages listeners to take practical steps, like identifying their fitness-related fears, breaking them down, and sharing their goals with others for accountability. He motivates the audience to take control of their fear and make positive changes in their fitness journey, aiming for a transformative 2025.

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Fitness as a Bonding Activity: Working out together as a couple can strengthen the relationship by building trust, celebrating progress, and encouraging each other. Fitness goals shared between partners offer opportunities for deeper connection and teamwork, benefiting both the relationship and personal health.

Communication and Support: Regular meetings to set goals and reflect on progress help couples stay accountable. By asking each other how they can best support one another in their fitness journeys, they create a mutual understanding of their needs and keep each other motivated.

Challenges of Coaching a Partner: The difficulty of balancing a dual role as both a coach and a partner is highlighted. It can be hard to juggle these two roles, and sometimes it's better to have a separate coach to avoid tension and keep the relationship focused on support rather than instruction.

Importance of Patience and Understanding: Having a supportive partner impacts overall fitness progress by keeping both individuals motivated. It’s essential for couples to listen to each other, ask questions, and understand that everyone’s fitness journey is different.

Setting Goals Together: Couples can set fitness-related goals like staying active through activities such as sightseeing, walking, or working toward specific fitness achievements like a photoshoot. Having these goals can keep both partners accountable and provide motivation to stay consistent.

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Sleep is as Important as Exercise: Rest is essential for weight loss, not just exercise. Poor sleep disrupts hunger hormones (ghrelin and leptin), leading to overeating and cravings.

Cortisol and Belly Fat: Elevated cortisol from lack of sleep leads to fat storage, especially around the belly. Addressing stress and sleep can help reduce stubborn belly fat.

Optimal Sleep Duration: Aim for 7-8 hours of sleep daily for fat loss and better mental clarity. For those with challenging schedules, breaking it up with naps can help.

Nighttime Routine for Better Sleep: Creating a relaxing bedtime routine, like turning off blue light, stretching, or meditating, helps reduce cortisol and promotes better sleep.

Practical Sleep Tips: Consistency is key – wake up and go to bed at the same time daily, limit screen time before bed, optimize your sleep environment (dark, quiet, cool), and monitor caffeine intake for improved rest.

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Weight Loss Without Restriction: It’s possible to lose weight without giving up your favorite foods. Restrictive diets often lead to yo-yo dieting, binge eating, and feelings of guilt, so focusing on portion control and flexibility is key.

Flexible Dieting: You can enjoy your favorite foods like pizza and steak while still losing weight by incorporating them into your meal plan within controlled portions, and by focusing on balance rather than restriction.

Mindful Eating: Slowing down and being present while eating, instead of eating quickly or distracted, can help prevent overeating and keep you in tune with your body's hunger cues.

Protein Focus: Prioritizing protein intake, especially in the morning, helps you stay full and reduces cravings throughout the day, preventing you from reaching for unhealthy snacks later.

Sustainable Approach: The key to long-term success is balance, not extreme restriction. It's about making mindful choices and avoiding perfectionism. Aim for progress, not perfection, by gradually improving your habits and staying consistent.

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Stress and Freedom Connection: Reducing stress is essential for feeling free. Even with perfect routines, stress can make you feel stuck and block progress, like not losing weight despite consistent effort.

Mental Health and Physical Setbacks: Injuries or setbacks in life can impact confidence and well-being, creating stress that affects not only fitness but other aspects of life. Learning to manage these stressors is crucial.

Mindful Breathing: A simple but powerful tool for reducing stress. Taking one minute a day for mindful breathing or guided meditation can help you avoid reacting negatively to daily stresses.

Setting Boundaries: Learn to say no to protect your personal time and well-being. Self-care starts by prioritizing your own needs, even if it means saying no to others.

Physical Activity as a Stress Reliever: Regular exercise is the best way to relieve stress and boost mental health. If you're feeling low or frustrated, check if you've been consistent in moving your body.

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