Send us a text

Ever wonder, “What’s the least I can do and still see results?” You’re not alone—and the answer is better than you think.

The fitness industry glorifies more: more workouts, more sacrifice. But research proves otherwise. Just 150 minutes of moderate activity weekly can reduce disease risk by 40%, and 2–3 strength sessions a week builds muscle. It’s not about doing more—it’s about doing what matters consistently.

That’s the power of the Minimum Effective Dose (MED) approach. We offer three commitment levels:

• Baseline Builder: 3–4 days/week (~2 hrs total)
• Momentum Plan: 4–5 days/week
• Optimize Routine: 5–6 days/week

The best part? You can shift between them as life changes—without losing momentum.

Clients like Alex (busy dad and lawyer) dropped 16 lbs and reversed pre-diabetes with just 2 lifts + 3 walks weekly. Renee crushed her goals on 3 full-body workouts/week—after years of burnout from daily programs.

The secret? Doing the right things, consistently. Start where you are. Do what you can. We’ll help you stack the wins.

Book a free consult through the show notes or our site. Your sustainable fitness journey starts now.

Click Here To Send Us A Message! 

Book Your Free Discovery Call! Complete this super short form.

References: 

1. Haskell, W. L., et al. (2007).
    Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association.
    Medicine & Science in Sports & Exercise, 39(8), 1423–1434.
    https://doi.org/10.1249/mss.0b013e3180616b27
   
   
   
2. Schoenfeld, B. J., et al. (2019).
    Strength and hypertrophy adaptations between low- vs. high-volume resistance training: A systematic review and meta-analysis.
    Journal of Strength and Conditioning Research, 33(Suppl 1), S1–S18.
    https://doi.org/10.1519/JSC.0000000000002958
   
   
   
3. Campos, G. E., et al. (2002).
    Muscular adaptations in response to three different resistance-training regimens: Specificity of repetition maximum training zones.
    European Journal of Applied Physiology, 88(1–2), 50–60.
    https://doi.org/10.1007/s00421-002-0681-6
   
   
   
4. ACSM (American College of Sports Medicine). (2017).
    ACSM's Guidelines for Exercise Testing and Prescription (10th ed.).
    Philadelphia, PA: Wolters Kluwer Health.
   
   
   
5. U.S. Department of Health and Human Services. (2018).
    Physical Activity Guidelines for Americans, 2nd Edition.
    https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
   
   
   
6. Harvard Health Publishing. (2020).
    Walking: Your steps to health.
    Harvard Medical School Special Health Report.
    https://www.health.harvard.edu/exercise-and-fitness/walking-your-steps-to-health

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Transformation happens when you change who you are, not just what you do.

Have you ever wondered why even the most perfectly designed diet plans eventually break down? The answer lies not in the meal plan—it's in your identity. When your behaviors consistently clash with how you see yourself, willpower inevitably runs out.

This episode reveals why lasting health transformation happens at the identity level. Instead of asking "what should I eat?" or "how much should I exercise?", identity-based health poses a more powerful question: "What would the healthiest version of me do right now?" This simple shift creates profound results because it aligns your actions with the person you're becoming.

We break down the three-part identity loop that creates lasting change: behavior drives belief, repetition reinforces identity, and reflection internalizes transformation. You'll discover why small, consistent wins ultimately outperform intense efforts that can't be sustained, and how to collect evidence that proves you're becoming someone new.

The four pillars of identity-based change—clarity, consistency, compassion, and community—provide a framework anyone can apply immediately. Each pillar addresses a critical component of transformation that typical health programs miss. You don't need another diet; you need a decision to become someone new and the tools to support that version of you.

Ready to transform who you are, not just what you eat? Visit transformedhealthcoach.com to learn how our system supports real identity-level change, or join our free Facebook community "Live Transformed" to connect with others on this journey.

Click Here To Send Us A Message! 

Book Your Free Discovery Call! Complete this super short form.

References:

1. Oyserman, D., & Destin, M. (2010). Identity-based motivation: Implications for intervention. Health Psychology Review.
   
   
   
2. Fogg, B. J. (2009). A behavior model for persuasive design. Behavioral Science & Policy.
   
   
   
3. Transformed Health Initiative client data (2024–2025)

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Have you been fighting with food for far too long? Most adults aren't struggling because they don't know vegetables are good for them — they're struggling because their eating is reactive instead of intentional, their schedule is chaotic, and they're still using food as a reward or escape.

The truth about eating like a grown-up is surprisingly simple. It's not about perfection or rigid rules; it's about making choices from a place of purpose. At THI, we teach our clients that mature eating means honoring your goals, respecting your energy, and keeping your brain and body working with you instead of against you. This episode dives deep into the three critical elements that transform how you eat: satiety, simplicity, and self-respect.

Instead of obsessing over calories, we explore how protein, fiber, healthy fats, and slow eating scientifically create meals that keep you satisfied for hours. You'll discover practical frameworks for building simple meal templates that eliminate decision fatigue and food panic. Most powerfully, you'll learn how to shift from eating through self-control (which always fails eventually) to eating through self-respect — a mindset that research shows creates lasting change because it's rooted in identity rather than restriction.

Ready to break free from food rules without sacrificing your health goals? This episode offers five immediately applicable strategies to start eating like a grown-up today. Because ultimately, the food choices that truly stick aren't built on punishment, but purpose. Join us next week for the final installment in our series where we'll explore why identity is the only "diet" that works forever.

Click Here To Send Us A Message! 

Book Your Free Discovery Call! Complete this super short form.

References:

1. Anderson, G. H., & Moore, S. E. (2004). Dietary proteins in the regulation of food intake and body weight in humans. J Nutr.
   
   
   
2. Miquel-Kergoat, S., et al. (2015). Effects of macronutrients on satiety: a review of controlled feeding studies. Nutrition Reviews.
   
   
   

Verplanken, B., & Sniehotta, F. F. (2009). Habit, identity, and health behavior change. Health Psychology.

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

The nutritional world often divides itself into rigid camps—those who swear by calorie counting and those who advocate for purely intuitive approaches. But what if the most sustainable path lies somewhere in the middle? This episode dives deep into the misunderstood tool of food tracking, exploring when it helps, when it hinders, and how to use it as a window rather than a cage.

Food tracking has revolutionized how many approach nutrition, offering concrete data where guesswork once prevailed. When used properly, tracking illuminates portion awareness, protein intake, hidden calorie sources, and eating patterns that might otherwise remain invisible. But this powerful tool comes with potential downsides. As a 2017 study in eating behaviors revealed, tracking can increase anxiety and rigid thinking without proper mindset support. Many find themselves obsessing over numbers, ignoring hunger cues, or feeling guilty about minor deviations—transforming what should be a useful tool into a psychological burden.

What makes Transform Health Initiative's approach different is our recognition that tracking isn't an all-or-nothing proposition. We teach clients to use tracking as a learning phase rather than a lifelong sentence. After building awareness through data, many successfully transition to more sustainable methods like the plate approach, hand portions, or hunger scale monitoring. The sweet spot exists where tracking builds knowledge and intuition maintains freedom. Neither approach is inherently superior—they're complementary tools for different seasons of your health journey. The ultimate goal remains consistent: developing ownership over your nutrition choices without obsession over perfect execution.

Ready to explore a more balanced approach to nutrition? Visit transformhealthcoach.com or join our Facebook community "Live Transformed" to learn more about building a strategy that works for your unique life, mindset, and goals.

Show References:

1. Linardon, J. (2017). Associations between calorie tracking and eating disorder symptoms. Eating Behaviors, 26, 152–155.
   
   
   
2. Thomas, D. M., et al. (2015). Why Do Individuals Lose Weight and Then Regain It? Obesity Reviews.
   
   
   
3. Internal coaching outcomes from THI Rebuild program (2024–2025)

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Have you been waiting to feel "ready" before committing to your health journey? That perfect moment of motivation might never arrive. 

Groundbreaking research reveals that motivation isn't the stable driving force we believe it to be—it's actually highly reactive, fluctuating with our environment and emotional state rather than aligning with our goals. This episode dismantles one of the most persistent myths in health transformation: the idea that motivation precedes action.

The reality is precisely the opposite. Action creates motivation. This "behavior first principle" has been documented in studies showing significant increases in motivation and adherence after just two weeks of consistent action—even when participants started feeling completely unmotivated. Every time you take action despite not feeling ready, you're casting a vote for your future identity, creating neural reinforcement patterns that eventually drive change independently of your emotional state.

We share three powerful tools you can implement immediately: the five-minute rule (commit to just five minutes to overcome inertia), habit anchoring (tie new behaviors to existing routines), and framework trust (rely on your system, not your feelings). We also highlight a client who started feeling completely burnt out and defeated, yet transformed her health in just weeks by committing to show up consistently despite her initial lack of motivation.

Ready to stop waiting and start winning? Your transformation doesn't depend on feeling motivated—it depends on taking action that creates motivation. Visit transformedhealthcoach.com to learn more about our evidence-based approach to lasting health transformation.

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Ready to break free from the diet cycle forever? This episode reveals the transformative mindset shift that separates short-term dieters from those who achieve lasting health transformation.

Most people approach health change all wrong - they chase outcomes instead of building identity, comply with restrictive rules rather than creating values, and hope willpower carries them through instead of designing systems that work. This flawed approach explains why so many experience the frustrating cycle of temporary success followed by discouraging rebounds.

Science confirms what we've suspected: rigid dietary restraint consistently leads to increased binge eating, poor body image, and weight regain. The alternative? A health-first mindset that reframes everything. "I eat to fuel my energy, not escape my emotions" and "I move because it helps me show up better in life" represent this powerful shift from punishment to empowerment.

What makes this approach so effective? Studies show when health goals connect to self-concept rather than external rewards, behavior change sticks. The key question becomes: "What would a healthy, self-respecting version of me do today?" - regardless of the scale or external validation.

Learn the three practical steps to build this mindset: audit your language (stop saying "I was good" or "I cheated"), anchor to behavior not just outcomes (track the promises you keep to yourself), and attach to purpose not pressure (goals should energize, not shame you).

Have you been stuck in the cycle of dieting and rebounding? Share your experience or ask questions in the comments. If you're ready to make this shift permanent, visit transformthehealthcoach.com to learn about our 90-day coaching system built for real results and a health-first life.

References for Show Notes

1. Diedrichs, P. C., Atkinson, M. J., et al. (2022). Rigid dietary restraint and disordered eating. Health Psychology Review.
   
   
   
2. Tylka, T. L., Annunziato, R. A., et al. (2020). Intuitive eating vs. traditional dieting: RCT results. Appetite, 147, 104541.
   
   
   
3. Oyserman, D., Bybee, D., & Terry, K. (2011). Self-concept and sustained action. Personality and Social Psychology Bulletin, 37(1), 25–36.
   
   
   

     4. Transformed Health Initiative client data, 2024 internal case study           summaries.

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Have you ever wondered why you can't seem to stick with your health goals despite your best intentions? The answer might surprise you. 

Duke University research reveals that a staggering 45% of your daily actions aren't driven by conscious choice at all—they're automatic habits shaped by your environment. This groundbreaking insight forms the foundation of this episode, where we explore why traditional diets fail and what actually creates lasting transformation.

Traditional approaches to health rely heavily on motivation and willpower, both of which are finite resources that inevitably deplete when life gets chaotic. The alternative? Building powerful systems and identity-based habits that operate in the background even when motivation fades. Forget the myth that habits form in just 21 days—research shows it takes an average of 66 days to build truly automatic behaviors.

The most successful health transformations happen when you shift from outcome-focused thinking ("I want to lose weight") to identity-based habits ("I'm the kind of person who prioritizes nutrition"). This subtle but powerful reframing rewires your neural pathways, turning conscious effort into automatic behavior over time. Combined with environmental design that removes friction from healthy choices, you create a foundation for lasting change without relying on willpower alone.

Ready to break free from the cycle of motivation, burnout, and repeat? Apply the 80% rule (consistency most of the time yields 100% of results), embrace imperfection as part of the journey, and focus on building systems that support sustainable progress. Visit transformhealthcoach.com to learn how our THI Rebuild program can help you build evidence-based health routines that stick, even when life doesn't cooperate.

REFERENCES

1. Lally, P., et al. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
   
   
   
2. Wood, W., et al. (2002). Habits in everyday life: Thought, emotion, and action. Journal of Personality and Social Psychology, 83(6), 1281–1297.
   
   
   
3. Wing, R. R., & Phelan, S. (2005). Long-term weight loss maintenance. American Journal of Clinical Nutrition, 82(1), 222S–225S.
   
   
   
4. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
   
   
   
5. Gardner, B., et al. (2012). Making health habitual: The psychology of 'habit-formation' and general practice. British Journal of General Practice, 62(605), 664–666.

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Tired of feeling like your body betrays you every time you try to lose weight? You're not alone, and it's not your fault.

The second installment of our "Why Diets Fail" series dives deep into the biological reality behind weight loss struggles. When you drastically cut calories, your body doesn't celebrate – it compensates. This isn't a lack of willpower; it's survival physiology at work.

We examine eye-opening research, including how Biggest Loser contestants still had metabolisms suppressed by 500 calories daily six years after the show ended. The science reveals why up to 35% of diet-induced weight loss can come from muscle rather than fat, creating the perfect storm for weight regain. Your hormones undergo profound changes too – leptin drops, ghrelin rises, cortisol spikes, and thyroid function decreases – all conspiring to make you hungrier, more tired, and primed to store fat.

This explains why over 80% of dieters regain their weight within two years, but there's a better way forward. I share the evidence-based strategies we use with our THI Rebuild clients: modest deficits that don't trigger survival mode, strength training to preserve muscle, adequate protein, strategic diet breaks, and lifestyle support. The 2017 MATADOR study confirms this approach works better than continuous restriction.

Ready to stop fighting your body and start working with it? Join us next episode as we explore sustainable habits for long-term success, or visit transformhealthcoach.com to apply for our elite coaching program that's helping people in their 40s and 50s transform their health for good.

Show Study References:

1. Fothergill, E., Guo, J., Howard, L., et al. (2016). Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity, 24(8), 1612–1619.
   
   
   
2. Weinheimer, E. M., Sands, L. P., & Campbell, W. W. (2010). A systematic review of the separate and combined effects of energy restriction and exercise on fat-free mass in middle-aged and older adults. Nutrition Reviews, 68(7), 375–388.
   
   
   
3. Leibel, R. L., Rosenbaum, M., & Hirsch, J. (1995). Changes in energy expenditure resulting from altered body weight. New England Journal of Medicine, 332(10), 621–628.
   
   
   
4. MacLean, P. S., et al. (2015). Biological control of appetite: a daunting complexity. Obesity, 23(3), 490–497.
   
   
   
5. Byrne, N. M., et al. (2017). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. International Journal of Obesity, 41(12), 1672–1679.

     6.  Mann, T., Tomiyama, A. J., Westling, E., et al. (2007). Medicare’s search              for effective obesity treatments: diets are not the answer. American                    Psychologist, 62(3), 220–233.

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

Breaking free from the cycle of diet failure requires understanding what's really happening behind the scenes in your brain and body. Coach Adam Kelley launches a powerful four-part series that completely reframes how we think about sustainable health transformation.

The truth about willpower might surprise you - it's not an unlimited resource you can simply tap into with more motivation. Psychological research reveals willpower functions like a battery that depletes throughout the day, creating what scientists call "decision fatigue." This explains why you might eat perfectly all day but raid the pantry at 9 PM. Rather than a character flaw, it's your brain's natural energy conservation system at work.

Even more damaging is the restriction-binge cycle that most diets inadvertently create. When you constantly deprive yourself, your brain becomes fixated on forbidden foods (the "forbidden fruit effect"), setting up a behavioral and emotional loop that's nearly impossible to break through discipline alone. Each time the cycle repeats, it chips away at your confidence, creating deep-seated shame that research shows actually predicts worse eating behaviors, not better ones.

The breakthrough comes when you shift from punishment to strategy, from restriction to skill-building. Studies show that self-compassion after dietary lapses leads to quicker recovery and better long-term outcomes than self-criticism. This is precisely why effective coaching starts with mindset, habits and systems - because when you build your foundation right, the food takes care of itself.

Ready to break free from diet culture for good with expert guidance and a strategy that honors your unique biology? Visit transformedhealthcoach.com and click apply to see if the THI Rebuild program is right for you. Remember, real success comes from daily consistent actions, not perfect days.

Show Study References:

1. Baumeister, R. F., et al. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology.
   
   
   
2. Polivy, J., & Herman, C. P. (1985). Dieting and binge eating: A causal analysis. American Psychologist.
   
   
   
3. Kristeller, J. L., & Wolever, R. Q. (2010). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Appetite, 55(2), 319–324.
   
   
   

    4. Adams, C. E., et al. (2012). Self-compassion and eating behavior: The role of emotional eating and psychological distress. Appetite, 59(3), 777–784.

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com

Send us a text

The supplement industry has mastered the art of making us feel inadequate—convincing us that without their latest pill, powder, or potion, we simply can't achieve our health and fitness goals. But is that really true?

Standing in the supplement aisle feeling overwhelmed isn't just a common experience—it's precisely what marketers are banking on. That confusion leads to impulse purchases that often do more for company profits than your actual health. In this evidence-based breakdown, Coach Adam Kelley cuts through the noise to deliver the unfiltered truth about what supplements can and cannot do for you.

We examine the surprising research behind commonly used supplements, revealing that many multivitamins show no clear benefit in preventing disease or increasing lifespan in healthy adults. More concerning, some antioxidant supplements may actually increase mortality in people who aren't deficient. Yet certain supplements like creatine consistently demonstrate benefits for strength and cognition, while others like protein powder serve practical purposes when dietary goals are challenging.

The most valuable insight might be understanding the context—supplements work best when addressing specific deficiencies or meeting needs that your current lifestyle makes difficult to fulfill naturally. Your liver and kidneys are already masterful detoxifiers; expensive cleanses are rarely worth the investment. Fat burners typically rely on caffeine as their primary active ingredient, and testosterone boosters offer little benefit unless you're clinically low.

With the supplement industry largely unregulated, we provide practical strategies to protect yourself: look for third-party testing certifications, avoid proprietary blends, understand that more isn't always better with nutrients, and always check for potential medication interactions before starting something new.

Whether you're a fitness enthusiast who's spent thousands on supplements over the years or someone just beginning their health journey, this episode empowers you to make informed decisions about what actually belongs in your supplement cabinet—and what's simply expensive urine. Remember, supplements are meant to complement what you're already doing right, not compensate for what you're doing wrong.

Show Study References:

1. Jenkins et al. (2018) – Journal of the American College of Cardiology (JACC)
   
   
   
2. Bjelakovic et al. (2012) – Cochrane Database of Systematic Reviews
   
   
   
3. Huang et al. (2006) – The Lancet
   
   
   
4. Harty et al. (2021) – British Journal of Sports Medicine
   
   
   

     5. Kreider et al. (2017) – Journal of the International Society of Sports           Nutrition (JISSN) 

For Motivation and More Free Content, Visit Our THI Facebook Page!

Click Here And Follow Coach AK For Even More!

Join Our Free Facebook Group: Live Transformed: Rebuild Your Health, Habits, And Headspace

Instagram: @coachadamkelley

www.transformedhealthcoach.com