The Newbie Gains Podcast

Claire’s Background and Initial Fitness Journey: Claire was an athlete in high school, participating in track and field and tennis. However, when she started college, her fitness routine became less structured. She joined Planet Fitness but didn’t follow a specific plan. She copied other people’s workouts and didn’t see significant results, despite consistently going to the gym. Her nutrition was unplanned, and she only roughly tracked what she ate, leading to frustration when her weight and fitness didn’t improve.

Turning Point in Seeking Help: After trying on her own for a long time, Claire realized her efforts weren’t working. She followed Coach Pat on Instagram and found his content, particularly his form-fixing videos, helpful. This led her to message him and join the Dream Team Academy (DTA), looking for more structured guidance. Initially hesitant about how online coaching would work, she soon adapted to the program and found it made a big difference.

Struggles with Binge Eating: Before joining DTA, Claire struggled with binge eating, especially when under stress from school or family issues. Her binge episodes often involved eating sweet foods like bakery items and ice cream. Working with Coach Pat, she began to understand the emotional triggers behind her binge eating and developed strategies to manage it, including mindful eating and stress reduction techniques.

Transformation and Results: Through structured workouts, form corrections, and learning how to track her macros, Claire saw significant progress. Her weight dropped from 150 pounds to a consistent range between 132-135 pounds. She gained confidence, feeling comfortable in her body for the first time in years. Now, she can wear fitted clothes and enjoys summer outings with friends, something she didn’t feel confident doing before.

Mental and Emotional Growth: Claire emphasized that the DTA program not only transformed her physically but also mentally. She now uses gym time as an escape from the stresses of school and life. It became her personal time to reset. Additionally, working through her binge eating issues taught her to be more mindful and in control, which has led to healthier habits and a more positive mindset toward her fitness and body.

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Mary's Fitness Journey: Mary shares her journey from being stuck in a gym routine, relying solely on machines, to finding the confidence to lift weights and achieve a toned physique after joining the Dream Team Academy (DTA).

Struggles Before DTA: Before joining, Mary weighed over 200 pounds and struggled with a lack of confidence, which impacted both her personal relationships and self-image. She felt lost in the gym, not knowing how to achieve her goals.

Turning Point: A recurring dream of playing sports, which she missed due to her weight and fitness level, became Mary's wake-up call. Waking up in tears, she realized something needed to change, sparking her fitness transformation.

Impact of Coaching and Community: Mary highlights the importance of structure, guidance, and a supportive community in her transformation. The encouragement from coaches and fellow participants helped her stay motivated and achieve her fitness goals.

Lifestyle Changes and Results: By adjusting her eating habits and implementing discipline, especially on weekends, Mary successfully lost 25 pounds and gained confidence in her appearance. She now feels strong, wears fitted clothes confidently, and has inspired her family to follow healthier habits.

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Motivation vs. Discipline - Motivation is fleeting, but discipline is the antidote to achieving long-term goals.

Importance of Core Values - Goals are not just about physical transformation but embodying personal core values.

Six F's for Success - The speaker highlights six areas of life that drive success: Fitness, Family, Future, Freedom, Finances, and Friends.

Overcoming Gym Anxiety - The journey to conquering gym anxiety is a key to building confidence.

Family and Future Goals - Fitness and financial success are essential to being able to support loved ones and spend quality time with family.

Taking Control of One’s Story - Emphasizing the power of taking control of your life narrative rather than letting circumstances dictate it.

Consistent Action and Commitment - Long-term success requires showing up and committing, no matter the circumstances.

Dealing with Past Failures - How self-sabotage and the fear of failure can hinder progress and how overcoming them is crucial.

Finding Peace Through War - The idea that working hard ("going to war") is necessary to find inner peace and satisfaction.

Changing Logs in the Fire - The metaphor of firewood as motivation: outdated goals need to be replaced with new ones that reignite the flame.

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Mindset Shift: Linda’s journey exemplifies the importance of recognizing when things aren’t right and the power of deciding to make a change. Her transition from stress and self-doubt, to actively seeking help through a fitness program, highlights the significance of taking control of one’s mental and physical health.

Adaptation to New Routines: Despite initial skepticism, Linda adapted to new strategies for her health and well-being. Her willingness to trust a coach and incorporate activities like mindfulness and fitness routines helped her overcome both mental and physical barriers, including back pain and sleeplessness.

Balancing Career and Health: Working 60-hour weeks as a high school principal, Linda struggled to prioritize herself. By gradually implementing positive habits and embracing a healthier lifestyle, she not only improved her physical health but also positively impacted her relationships, becoming more present and engaged with those around her.

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1. Megan's Introduction and Achievements: Megan has lost 15 pounds in three months while working out at home, showing her dedication. Her consistency in attending the "fix your form" segment and engaging in the community stands out as a significant part of her success story.
2. Juggling Family, Work, and Fitness: Megan is a busy mom of two and a tech supervisor, but she still finds time for fitness. She shares that working from home has helped her balance her responsibilities and find more time to focus on her health, showing how she’s been able to shift her priorities effectively.
3. Challenges Before Joining Dream Team Academy: Before joining, Megan struggled with time management, frequent snacking, and inconsistent workout routines. She also faced the challenge of managing weight gain due to a busy lifestyle and less structured fitness and nutrition habits.
4. Impact of a Supportive Community: Megan highlights how joining the Dream Team Academy provided her with motivation and support. She values the non-competitive and encouraging nature of the community, which allows her to feel connected and stay on track with her goals.
5. Focus on Consistency and Small Changes: Megan advises newbies to focus on making small, manageable changes, especially with nutrition, and not try to tackle everything at once. She emphasizes the importance of asking questions, even if they seem small, as a way to stay engaged and learn from the supportive community around her.

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Introduction to Ellen's Journey: Coach Patrick introduces Ellen from Dream Team Academy, highlighting her unique goal of gaining weight and muscle instead of losing weight, which sets her apart from most clients. Ellen successfully gained 14 pounds of muscle without gym access, maintaining and even improving her abs.

Following Macros for Success: Ellen shares that following her macros consistently was the key to her success. She emphasizes the importance of hitting her macro goals every day, which allowed her to build muscle and stay lean without sacrificing her abs. This reveals the role of personalized nutrition in fitness transformations.

Challenges with Home Workouts: Ellen talks about the challenges she faced with limited gym equipment at home, such as not being able to increase weights regularly. Despite this, she adapted by performing exercises slowly and focusing on form, trusting the process to still achieve results.

Crafting Homemade Gym Equipment: Ellen had to get creative by crafting her own gym equipment, such as a squat rack, using what she had available. Her resourcefulness in building equipment at home reflects her determination and commitment to achieving her fitness goals despite the lack of resources.

Mental Health and Fitness: Ellen shares a deeply personal aspect of her journey, revealing that prior to joining Dream Team Academy, she struggled with poor mental health, including suicidal thoughts. Through fitness, she improved her physical and mental well-being, emphasizing the powerful connection between exercise and mental health.

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Introduction to Heather's Journey: Coach Patrick introduces Heather from the Dream Team Academy, highlighting her incredible achievement of losing 15 pounds since the start of the year and 25 pounds overall. Heather's story emphasizes the success of her fitness journey, which inspires others.

Heather's Motivation and Beginning: Heather shares how she got started in fitness, initially through group exercises and boot camps. She was inspired by a coach who advised her to focus on lifting weights for the body transformation she wanted. This shifted her focus from cardio to strength training, eventually leading her to join Dream Team Academy.

Challenges Faced During the Journey: Heather talks about the struggles she faced during her fitness journey, particularly a rut she hit around the holidays in December. She mentions overeating and emotional eating, acknowledging how important it was to track everything and dig deeper into her emotions to understand her triggers.

Balancing Life and Fitness: Heather shares how she learned to balance her social life and fitness goals. Over time, she realized that she could incorporate social outings and occasional indulgences into her routine without derailing her progress. This was a turning point in making her fitness journey sustainable and enjoyable.

Age as Just a Number: Heather, in her 50s, emphasizes that age is just a number when it comes to fitness. She encourages others in her age group not to be afraid of lifting weights or pushing themselves. Her determination and energy inspire others, showing that with consistency and the right mindset, significant transformations are possible at any age.

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Understanding Plateaus in Fitness: Coach Patrick explains what a plateau is in a fitness journey—when progress stalls and the scale doesn’t budge despite consistent effort. He emphasizes that it’s a common issue that shouldn’t lead to quitting but instead requires a solid game plan to overcome.

Five Common Mistakes Leading to Plateaus: Patrick identifies the top five mistakes people make during a plateau, including:

• Poor and inconsistent protein intake.
• Overconsumption of fats.
• Inaccurate tracking of macros.
• Eating too few calories, leading to metabolic slowdown.
• Inadequate meal timing.

Increasing Protein Intake: Patrick stresses the importance of consuming one gram of protein per pound of body weight for fat loss and recovery. He suggests options like protein powders, protein bars, and lean protein sources (chicken breast, eggs, fish) to meet these goals.

Monitoring Fat Intake and Reading Labels: He advises on being mindful of fat intake, particularly when buying prepackaged food. High-fat content can push you into a calorie surplus, so reading food labels and opting for lean cuts of protein is essential to avoid excess calorie consumption.

Consistency and Patience: Patrick emphasizes the importance of staying consistent and patient in the journey, especially when overcoming plateaus. He encourages listeners to maintain healthy habits, avoid drastic changes, and continue with their program to achieve long-term results. He wraps up by offering his support through his Dream Team Academy for those seeking further guidance.

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The Importance of Nutrition Over Exercise: Coach Patrick tackles the common debate about whether exercise or nutrition is more important for achieving fitness results. He shares that nutrition plays a crucial role, and poor eating habits can sabotage even the best workout routines.

Client Transformation Story (Vesna): Patrick shares the story of Vesna, a client who initially struggled with her nutrition, eating only twice a day and consuming mostly sweets. Despite attending workouts, she wasn’t seeing results until she embraced the importance of consistent, nutrient-rich eating. She lost 9kg in 12 weeks, showcasing how proper nutrition leads to body transformation.

Consistent Meal Timing: One of the key reasons people struggle with hunger and overeating is the lack of consistent meal times. Patrick emphasizes the importance of setting specific times for meals, whether it's a 9-to-5 schedule or a shift work situation. Meal timing ensures consistent energy levels and prevents overeating.

Strategies for Better Nutrition: Patrick provides five strategies to improve nutrition:

• Eat small, frequent meals.
• Include nutrient-dense foods like nuts, trail mix, and smoothies.
• Use liquid nutrition like protein shakes and soups for efficiency.
• Focus on time management to ensure proper meal scheduling.
• Practice mindful eating, slowing down and savoring food while eliminating distractions.

Addressing Relationship with Food: Patrick encourages listeners to build a positive relationship with food, especially if they have had negative childhood experiences with it. He stresses the importance of understanding nutrition, learning about macros, and breaking free from past narratives that may no longer serve their current health goals.

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Acknowledging Individual Differences During Menstrual Cycles: Coach Patrick emphasizes that each woman experiences her menstrual cycle differently, and this affects their workouts. Some can train hard without issues, while others may feel paralyzed or weak during certain phases.

Understanding the Four Phases of the Menstrual Cycle: Coach Patrick explains the four phases of the menstrual cycle—menstrual, follicular, ovulation, and luteal—and how hormonal changes during each phase can influence energy levels, mood, and physical performance. This sets the foundation for understanding how to tailor workouts during each phase.

Training Recommendations by Phase: Specific workout adjustments are recommended for each phase:

• Menstrual phase: Low-intensity exercises and reduced weight.
• Follicular phase: Higher-intensity workouts due to rising energy levels.
• Ovulation phase: Peak performance phase, often the best time for setting personal bests.
• Luteal phase: Focus on moderate-intensity workouts with attention to form and technique.

Adaptability and Flexibility in Workout Routines: The importance of listening to one’s body is emphasized. Women are encouraged to adjust workouts according to how they feel, particularly during their menstrual phase, while still maintaining a level of consistency to stay on track with their fitness journey.

Nutrition and Recovery During Menstrual Phases: Proper nutrition and recovery are essential during the menstrual cycle. Focus on nutrient-dense foods, hydration, anti-inflammatory foods like berries, leafy greens, and healthy fats, and prioritize sleep to manage fatigue and hormonal changes.

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