In this episode, Patrick opens up about turning 40, celebrating 2.5 years of sobriety, and what it really means to stay fit, strong, and grounded as you age.
He shares personal stories, lessons from 15+ years of coaching, and straight-shooting advice on building better habits around training, nutrition, and accountability.

You'll hear why he stopped counting calories, what eating like an adult actually looks like, and why fitness isn't just about aesthetics—it's about showing up as your best self.

Whether you're in your 30s, 40s, or 50s, this episode will challenge your assumptions and leave you feeling fired up to take control of your health—without the fads or extremes.

If you enjoyed this episode, please leave a 5-star review and share it with a friend.

You can download a free hybrid training plan on my website: https://www.syracusefitnesscenter.com/

Follow me on Instagram: https://www.instagram.com/patrickdibellofitness

In this episode, Patrick dives into the nuances of fitness and nutrition, focusing on the Rate of Perceived Exertion (RPE) scale, hybrid training, the importance of wearable technology, and the truth about electrolytes.

He emphasizes the need for strategic training and recovery, the role of RPE in both strength training and running, and debunks common myths surrounding electrolyte supplements.

If you enjoyed this episode, please leave a 5-star review and share it with a friend.

You can download a free Hybrid training plan on my website https://www.syracusefitnesscenter.com/

Follow me on Instagram https://www.instagram.com/patrickdibellofitness

In this episode, Patrick DiBello shares his experience of participating in a Spartan race, detailing the challenges he faced leading up to the event, including illness and mental preparation.

He discusses the importance of mental fortitude during the race, the physical obstacles encountered, and the lessons learned from the experience.

Additionally, Patrick opens up about his personal health journey with high blood pressure and explores the potential benefits of isometric exercises. He emphasizes the value of participation trophies and the motivation that comes from setting fitness goals.

Follow Patrick on Instagram https://www.instagram.com/patrickdibellofitness

Download your free hybrid training program https://www.syracusefitnesscenter.com/

In this episode, Patrick DiBello discusses his training regimen leading up to a Spartan race, focusing on taper week strategies, nutrition, recovery techniques, and the importance of managing fatigue for optimal performance.

He emphasizes the significance of maintaining movement, proper hydration, and nutrition while debunking common misconceptions about recovery methods like foam rolling.

Patrick also highlights the concept of hybrid training and the necessity of fueling the body adequately for intense workouts.

Takeaways:

• Taper week involves reducing volume but maintaining intensity.
• Foam rolling is overrated for recovery; focus on rest.
• Managing fatigue is crucial for performance.
• Hybrid athletes need to fuel their bodies properly.
• Community engagement in the gym fosters friendships.
• Rest days are vital for recovery and performance.

In this engaging podcast episode, Patrick DiBello interviews Susan Niebergall, a personal trainer and fitness coach, who shares her inspiring journey of weight loss, fitness, and the importance of strength training, especially for women. Susan discusses her struggles with weight loss, the impact of menopause, and how she transformed her life in her mid-fifties. She emphasizes the significance of mindset shifts, nutrition awareness, and the benefits of strength training for longevity and overall health. The conversation also touches on practical advice for women looking to improve their health and fitness, highlighting the importance of starting small and building habits.Takeaways:

• Susan Niebergall is a personal trainer who transformed her life in her mid-fifties.

• She emphasizes the importance of strength training for women, especially as they age.

• Mindset shifts are crucial for achieving fitness goals.

• Walking is a great starting point for those new to fitness.

• Nutrition awareness can be improved by journaling what you eat.

• It's never too late to change your life and health.

• Strength training contributes to longevity and a higher quality of life.

• Women often underestimate their strength and capabilities.

• The fitness industry has evolved to provide better education and resources.

• Consistency and small changes lead to significant results over time.

If you enjoyed this episode, please leave a 5-star review. And if you want to show me even more love please leave a written review if you are listening on Apple Podcasts.

In this episode of the Patrick DiBello podcast, the host delves into the intricacies of endurance training and running. He discusses the benefits of steady-state cardio, the importance of interval training for improving running speed, and the physiological adaptations that occur with endurance training.

The conversation emphasizes the balance between endurance and strength training for optimal health and performance. Patrick shares personal experiences and insights gained over two and a half years of endurance training, encouraging listeners to adopt these practices for better fitness outcomes.

Takeaways

-Endurance training offers unique adaptations not found in strength training.

-Zone two cardio is a low-impact way to improve endurance.

-Interval training is essential for becoming a faster runner.

-The limiting factor in endurance sports is fuel delivery to muscles.

-A balanced approach of endurance and strength training is optimal.

-Recovery is crucial in interval training to avoid fatigue.

-Improving running speed requires structured training, not just more miles.

-Personal experiences can enhance understanding of endurance training benefits.

-Fitness is about maximizing potential and improving performance.

If you learned something from this episode and enjoyed this episode please leave a 5-Star Review.

Thank you for listening!

In this episode, I’m breaking down exactly how I program home workouts for anyone looking to stay strong without a gym or a ton of equipment. You'll learn how to make exercises more challenging as you get stronger, even with limited weights, by adjusting tempo and applying progressive overload to push past plateaus.

I also dive into my go-to footwear for strength training and running—plus why I’m not a fan of going barefoot in the gym.

If you find this episode helpful, please leave a 5-star review and share it with a friend who's ready to level up their fitness this year. Your support means the world—thanks for listening!

Follow me on Instagram @patrickdibellofitness

In this episode, I’m sharing practical, no-nonsense tips to improve your health through nutrition. Rather than overwhelming you with countless strategies, I simplify it down to two key areas to focus on for real results.

You'll learn the science behind fat loss and get a step-by-step guide to shedding unwanted pounds. Whether your goal is to tone up, feel confident in a swimsuit, or reach a healthy body weight, this approach will set you up for success.

I’m also giving you an inside look at my next competition—Spartan Deka, my first event of 2025! I’m ready to make my mark, and you can follow my journey on Instagram to see how it all unfolds. Be sure to tune in to the next episode, where I’ll share a full recap of the experience.

If you find this episode helpful, please leave a 5-star review and share it with a friend looking to improve their nutrition this year. Your support means the world—thanks for listening!

Follow me on Instagram @patrickdibellofitness

In this episode, I’m sharing the ultimate strategy for setting and sticking to the perfect goals. You'll discover how to craft meaningful goals for 2025 and achieve more than you ever thought possible.

I’ll also take you through a personal story about how my own goals have evolved over the years—from pursuing a past passion to focusing on what truly serves me in this season of life.

By the end of this episode, you'll be equipped with a strategy that will bring out your best self and help you confidently check off every New Year’s goal on your list.

And to make it personal, I’m revealing my own ambitious goals for 2025, which include some of the most challenging adventures of my fitness journey yet.

If you find this episode helpful, I’d love for you to leave a 5-star review and share it with a friend. Your support means the world to me and helps spread the word about the podcast.

In this episode, I celebrate National Potato Day with some fun facts about potatoes and how they improve gut health. I also continue with my list of top 20 training priorities, discussing structured training, data acquisition, equipment, training environment, and mental grit.

I hope you enjoy this episode. If you do, please leave a 5-star review on iTunes and Spotify(a huge thank you to everyone who has written one so far).

Finally, if you want more information on my online group coaching program, click here: https://www.syracusefitnesscenter.com/group-coaching