Many people fall into the all-or-nothing pattern in fitness and dieting. I cover why this is and how to end it.

Why you fall into cycles of all-or-nothing

Expectations vs reality

#1 We assume we have to do more than we really do to get results

#2 The results we want are not worth the amount of work and sacrifice we are willing to do

Why weight loss becomes harder as you lose more weight

How to set realistic expectations for your fitness goals.

What we can learn from people who have climbed Mt. Everest

How to true alignment with fitness and life

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We take a break from the usual conversation around food, fitness, & fat loss to focus on building healthy relationships.

Sergio Nazzaro, Performance Coach, joins the show to talk about how to make a relationship go from "failing" to "thriving."

Disclaimer: This is a very blunt & transparent conversation. If you don't like cursing or hard truths... skip this one ; )

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I had a few rough weeks in April fitness & nutrition wise...

As I finally got "back on track" last week... it made me think...

Motivation is meant to have highs and lows... we just need to learn how to make them less extreme.

I cover why and how in this episode.

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Join me for another solo episode.

I tried every diet and workout for 10 years and saw very little changes to my body.

Here are the 5 things that finally helped me start building more muscle, lose body fat sustainably, & feel healthy.

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The 5 things that changed my body for good…

Ready to build your best body without losing your mind?

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Mike Doehla, Founder of Stronger U, joins the show to talk about the current state of the nutrition coaching industry, obesity, and the future outlook of health & fitness.

Why Mike started a podcast

The extremes of the fitness industry

Is obesity a choice?

Tracking calories vs intuitive eating

How to perform a nutrition “tune-up”

“Under-eating” does not cause fat gain

The most common sources of “hidden calories”

Reverse dieting is not the magic bullet

Your metabolism is not broken

The Carnivore Cult

Mike’s outlook on the future of health & fitness

Follow Mike @mikedoehla on IG and check out his new podcast The Macro and the Mindset

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Looking for help with your training & nutrition?

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Sarah Clark joins the show for another round of the Coach's Corner.

We share our thoughts on process goals, challenging inner beliefs, and how to not let fat loss goals control your life.

Follow Sarah on IG @sarahclarkkk_

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Looking for help with your training & nutrition?

Get started with a FREE 30 day training plan ⁠⁠⁠here⁠⁠⁠

Apply for 1:1 online training & nutrition coaching ⁠⁠⁠here

In this solo episode, I cover 5 important reminders to help you overcome the nagging guilt after a weekend where you definitely did NOT prioritize your fitness nutrition.

1. You did do as much damage as you think

2. Scale fluctuations are normal

3. You still need to eat tomorrow

4. Movement helps everything

5. There is more to health than food & fitness

Follow Herman on IG @wiseandwell.fitness

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Ryan Murphy, fitness & nutrition coach, joins the show to provide discuss how busy parents can make fitness & fat loss more realistic.

Prioritizing your fitness as a parent

Social media fitness vs reality

Unrealistic expectations of healthy eating and exercises

Simplifying what makes a healthy diet

Fitting your favorite foods into your plan

Conquering the “all-or-nothing” mentality

Focus on ADDING foods rather than restricting

The impact of stress on our nutrition and digestion

How to make any workout plan more flexible

More is not always better

The problem with most online “wellness” advice 

Follow Ryan on IG @the_coachmurphy on IG

Follow Herman on IG @wiseandwell.fitness

Get started with a FREE 30 day training plan ⁠here⁠

Apply for 1:1 online training & nutrition coaching ⁠here

Michael Soares, trainer and founder of New Human, joins the show to talk about weight loss for athletes and making fitness less complicated.

Why former athletes struggle with weight gain

Working out for weight loss is overrated

Going on offense vs living on defense

How I accidentally made my dog overweight

Calories & portions sizes are deceiving

Rebuilding your relationship with food & fitness

Consistency over perfection

Looking for non-scale wins

Habit stacking for sustainable weight loss

Follow Michael on IG @coachmichael on IG

Follow Herman on IG @wiseandwell.fitness

Get started with a FREE 30 day training plan here

Apply for 1:1 online training & nutrition coaching here

I'm going solo for this one as I do a deep dive on how to actually "lose fat without giving up your favorite foods". No fluff. Get the notepad ready.

How most mainstream diets work

What you actually NEED to do to lose body fat

1. Manage overall calories

2. How to lose body fat and not muscle

3. Reduce overall hunger