Today's episode features my conversation with author and motivational speaker Terry Tucker. We talk about his life's purpose and his 10-year battle with a rare form of cancer that resulted in the amputation of his foot (2018) and then his leg (2020). We also discuss at length his phenomenal book "Sustainable Excellence." He shares his favorite principles from his book and reveals which one he believes to be the most important among the ten. Overall, it is a must-listen, powerful interview with a leading authority on the subjects of motivation, mindset, and personal growth, and one that you should not miss!

Terry Tucker is a motivational speaker, author, and international podcast guest on the topics of motivation, mindset, and self-development.

He has a business administration degree from The Citadel (where he played NCAA Division I college basketball) and a master’s degree from Boston University. In his professional career, Terry has been a marketing executive, a hospital administrator, a SWAT Team Hostage Negotiator, a high school basketball coach, and a business owner.

Terry is the author of the book, Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life, and the developer of the Sustainable Excellence Membership.

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👩‍💻 Schedule your FREE 30-minute Nutrition Momentum Call with Philip here.
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Today you’ll learn all about:

[3:03] What Terry learned in his battle with cancer
[6:31] Terry's 4 truths
[9:30] Why you should be careful how you talk to yourself
[11:55] The meaning of the saying "Mental is to physical, as 4 is to 1."
[13:15] What it is like being a SWAT hostage negotiator
[18:06] How to deal with setbacks
[23:00] What Terry's book called 'Sustainable Excellence' is all about
[25:40] Terry's favorite chapter in his book
[27:43] The importance of love in everything we do
[29:46] How everything starts with controlling your mind
[34:30] Going out there to find your reason or purpose in life

Episode resources:

• The Motivational Check blog: https://www.motivationalcheck.com/ 
• Grab a copy of Terry's book "Sustainable Excellence, Ten Principles to Leading Your Uncommon and Extraordinary Life" here:
  https://www.amazon.com/dp/B08GLGVTVS 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

In this episode, Katie Kollath and Heather Hamilton of Barpath Fitness reveal the importance of performing lifts in full range-of-motion, the impact of strength training on productivity and confidence, and their coaching experience. They cut through toxic misinformation in the fitness industry, discuss their overall philosophy on nutrition coaching, and explain how the Stronger Than Your Boyfriend podcast has made Katie and Heather better coaches.

Barpath Fitness is an LGBTQ+ and Women Owned online remote coaching business where Katie and Heather help people get stronger, reduce pain, and look and feel better without shortcuts, gimmicks, or quick fixes. They have been trainers for over 15 years and offer personalized remote fitness and nutrition coaching.

They also host the Stronger Than Your Boyfriend podcast, where they dive into important and often controversial topics in their trademark style to help you sift through toxic misinformation in the fitness industry.

Katie and Heather specialize in helping people get out of a restrictive mindset so they can build muscle, move better, and feel more confident. They don’t advocate for endless cardio or restrictive diets, but instead, quality movement, efficient training methods, and slow habit changes over time to improve quality of life.

You’ll learn all about:

• Katie and Heather’s fitness journeys and building a remote coaching business
• Origins of Barpath Fitness and its unique brand
• Heather’s powerlifting experiences and its influence on the brand
• Identifying target clients and refining the coaching approach
• The relationship between mobility and performance
• Importance of performing lifts in full range-of-motion
• Skill-based training and resistance training as a skill
• The impact of strength training on productivity and confidence
• The coaching experience and client journey with Barpath Fitness
• Debunking fitness industry BS and toxic misinformation
• The Stronger Than Your Boyfriend podcast’s impact on coaching
• Nutrition philosophy

Episode resources:

• Download the Stronger Than Your Boyfriend podcast
• Personalize remote fitness & nutrition coaching - barpathfitness.com
• Stronger Than Your Boyfriend FB group
• Watch the video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (time-restricted feeding), especially for women? How can you unleashing the power of your mind to create results?

We touch on disordered eating habits and body image concerns, and what to do if someone is resistant to change or has difficulty following their nutrition plan. Finally, we discuss the online nutrition coaching business, establishing a unique niche, and the best way to measure the success of your nutrition coaching to keep improving.

My guest is Kate Bay Jaramillo, a business coach of mine who has helped me serve clients and listeners better than I could ever have imagined and has impacted many other coaches and clients during her career.

Kate is a Master Fitness Instructor, Nutrition Business Coach, and cookbook author. She is the Founder of Ketogenic Living 101, and the Co-Owner and Director of Client Success at Beyond Macros. If you’re a nutrition coach, check out their Facebook group, called Online Nutrition Coach Community #ONCC, where you can meet Kate firsthand and see all of the great work she’s doing.

Most importantly, Kate is a loving wife and mother of four amazing children. In her spare time, Kate enjoys traveling, cooking, and coaching elementary cheerleading.

Today you’ll learn all about:

• How Kate got into the fitness, nutrition, and business coaching space
• The “best” diet for weight loss
• How women over 40 can prioritize and optimize their health
• Intermittent fasting (time-restricted feeding), especially for women
• Why nutrition and fitness (whole-body wellness) are essential
• Unleashing the power of our minds to create results
• How to balance the need for individualized plans with science
• Disordered eating habits and body image concerns
• Clients who are resistant to change or have difficulty following their nutrition plan
• Differentiating from other online nutrition coaches with a unique niche
• Measuring success of your business to keep improving

Episode resources

• Visit the Online Nutrition Coach Community
• Find Kate on Facebook here
• Watch the episode on video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

What is the meaning of self-improvement and how does it apply to health and fitness? What do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and what role confidence plays in our fitness journey. How do you find your purpose? What is the importance of self-love, emotion, and vulnerability in self-improvement? We also dive into the significance of emotional intelligence and self-awareness in self-improvement and whether fear can be a positive tool.

My guest today is Kevin Palmieri, the founder and co-host of the Next Level University podcast and Podcast Growth University.

Early in his life, Kevin found “success”, but after a brush with suicide he realized he wasn’t living a life he truly wanted. He became passionate about self-improvement and decided to make it his purpose in life to impact as many people as possible by becoming a role model podcaster and speaker.

His podcast is now one of the top 100 with over 1000 episodes and listened in over 125 countries, and he’s taken his life to the next level and achieved both personal and professional success.

You’ll learn all about:

• Kevin’s journey from early success to rock bottom to his “no-BS approach to holistic self-improvement”
• Defining self-improvement and its application to health and fitness
• The importance of consistency in self-improvement
• Is struggle necessary for progress and success?
• What is confidence and how can someone become more confident in their fitness journey?
• How to find your purpose (your “why”)
• The role of self-love, emotion, and vulnerability in self-improvement
• The importance of emotional intelligence and self-awareness in self-improvement
• Kevin’s biggest fear

Episode resources:

• Find the Next Level University podcast, coaching, speaking, and group coaching at Kevin's website - nextleveluniverse.com
• Next Level University on YouTube here
• Free course - Next Level 5 to Thrive
• Find Kevin on Instagram - @neverquitkid
• Watch the episode on video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey.

As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with these challenges and offer guidance on what to avoid and how to successfully navigate your next fat loss phase!.

Drawing from my daily experiences with clients who have also faced these common struggles, I share practical advice to help you overcome them and make the most of your health and fitness journey.

 Episode resources:

• MacroFactor food logging app (use affiliate code “WITSANDWEIGHTS” to extend your free trial): 
• Ep 21: 21 Ways to Measure Progress and Crush Your Fitness Goals
• Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it Off

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today we discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like hydration, activity, and self-care for success.

My guest is Ashley Carlotta, a Certified Accountability Health Coach. Ashley has helped hundreds of clients accountable to eat well and exercise consistently while living in moderation and practicing mindfulness.

She is the founder of Better Health by Accountability, where she coaches men and women all over the world. Ashley believes that daily accountability support is key to reaching your health and wellness goals. Ashley’s coaching provides daily communication, check-ins, guidance, and continuous reminders, and her clients find success with her direct, no excuses, fun-loving style.

You'll learn all about:

• Ashley's story and why she became a coach
• The difference between physical hunger and emotional eating
• Why we eat emotionally
• How to "fix" emotional eating or take control for consistent habits and results
• How to plan ahead for dining out, travel, and other opportunities to eat emotionally
• How to cultivate accountability and planning ahead (and why we don't already do this)
• Why it's hard to go it alone when trying to live a healthy lifestyle
• Managing food choices when in a gaining (muscle building) phase
• The importance of non-food behaviors (hydration, activity, self-care) for success

Episode resources:

• Download your free cheat sheet - 5 ways to start losing weight without dieting
• Ashley's website - betterhealthbyaccountability.com
• Find Ashley on Instagram - @betterhealthbyaccountability 
• Watch the episode on video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Today I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things.
 
I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an example for her kids of achieving results through hard work and committing to a sustainable process. Despite constant upheaval for her and her family during the recent earthquakes in Turkey, Heather found the mental resilience, commitment, and strength to continue her training and maintain her fitness routine to cope.

Through us working together, Heather has been mastering strength training, nutrition, and mindset, both through a muscle-building phase and now a fat loss phase. But the change in her strength and body composition are just a small part of what she’s learned and the practices she’s developed that give her a resilient, positive, and sustainable outlook on life.
 
We talk about her experience during the earthquakes, our nutrition coaching journey together, and specific lessons and strategies YOU can use to stay focused on getting results.

You'll learn all about:

• What she struggled with before working with a coach
• Why she reached out for one-on-one coaching
• What surprised her when she started working with a coach
• Her strength training routine and what she learned from training
• What happened on February 6, 2023
• How the earthquake affected her training routine
• Why Heather didn't take a break from training despite everything going on
• How working with a coach was beneficial during this crazy time
• Living the best version of you; aspiration and hard work
• How Heather's habits and mindset around food have changed
• Unexpected benefits or changes in other areas of her life
• Advice for someone who is hesitant about hiring a nutrition coach

Episode resources:

• Meet Heather in the (free) Wits & Weights community
• Food logging app - MacroFactor (affiliate code WITSANDWEIGHTS to extend your free trial)
• Watch the episode on video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman.

Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years.

He has worked with hundreds of clients and specializes in mentoring them on how to build long-term, sustainable habits using his key principles of mindset, motion, and momentum.

Scott is a unique and engaging speaker, coach, and host of the Power of Progress podcast (make sure to subscribe!). He prides himself on understanding the needs of those who wish to change their lives.

Through storytelling, personal experience, and a refreshingly honest take on the fitness and nutrition industry, Scott empowers and inspires his audiences and clients to take congruent action to achieve their goals. His authentic “grip it and rip it” style resonates with people and motivates them to take practical steps that improve their lives.

You'll learn all about:

• What inspired Scott to enter the fitness industry and his "grip it and rip it" style
• Goals vs. process-oriented objectives and lifestyle changes
• Motivation vs. discipline
• Small, consistent steps vs. changing everything at once
• Perception and mindset for achieving results and how to shift one's mindset
• Why positive thoughts don't work unless you feel it
• Why having specific goals is crucial for success
• How to understand the needs of those who wish to change their lives
• Storytelling and public speaking to empower and inspire audiences

Episode resources:

• Scott's website - scottspeaksfitness.com
• Get your free ebook Back to Basics - at this link
• Email Scott at [email protected]
• Download the Power of Progress podcast - Apple or Spotify
• Watch the episode on video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

This is another Q&A episode!

Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health.

Questions:

1. I want to build my glutes. How many times a week should I train them? Is once a week too little?
2. How would you train and coach someone differently who struggles with insulin resistance?
3. What do you think about carb cycling? Is it beneficial to load up on carbs and calories and reduce fat on the workout days (mostly before and after the heavy lifting session), and reduce carbs and calories a lot and increase fat on the non-lifting days, assuming you maintain protein and your weekly calorie deficit? I am aiming for body recomposition. Will I feel increased performance during workout and avoid metabolic adaptations?
4. Are refeeding days okay when you are in a fat loss phase? Like one day a week when you intentionally eat at maintenance as opposed to a deficit?
5. I have a client who has gastrointestinal issues from having her gallbladder removed and heard that fat intake shouldn’t be higher than 30%. The question is, how do I stay within that 30% if her body needs fat to produce hormones? She is suffering from poor digestion, falling asleep periodically and can’t sleep a full night. So I know there is a hormonal imbalance.

Episode resources:

• Join our Facebook community (FREE)

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disability.

Kevin McShan is a graduate of St. Clair College’s Journalism, Print and New Media Program. Kevin has an extensive history of promoting employment equality for individuals with disabilities most recently, as the Job Developer and Enhanced Employer Support Facilitator with the YMCA of Windsor-Essex County. He also continues the effort of promoting inclusion for people with disabilities through his motivational speaking efforts.

Through Kevin’s experience in sports, journalism, podcasting, and advocating for those with disabilities, he brings an exciting blend of education, experience, and entertainment to the motivational speaking industry.

You'll learn all about:

• Kevin's story and how he brings seemingly unlimited energy to the world
• Advice for someone facing adversity to overcome any obstacle
• How business leaders and individuals can foster a culture of inclusion and diversity
• How to achieve equity and equality for individuals with disabilities in the workplace
• How to thrive while living with a disability
• How to stay physically active while living with a disability
• Why fitness is so important
• Unique nutritional considerations to complement fitness and lifestyle
• Kevin's advice for someone living with a disability on how to get started with fitness
• What he has learned from producing so many podcast episodes and talking with so many people

Episode resources:

• Kevin's website - kevinmcshan.com
• Find Kevin on Twitter - @McShan819
• Download the Lets Have This Conversation podcast
• Check out the Lets Have This Conversation YouTube channel
• Watch the episode on video here

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏