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 spaceThe “best” diet for weight lossHow women over 40 can prioritize and optimize their healthIntermittent fasting (time-restricted feeding), especially for womenWhy nutrition and fitness (whole-body wellness) are essentialUnleashing the power of our minds to create resultsHow to balance the need for individualized plans with scienceDisordered eating habits and body image concernsClients who are resistant to change or have difficulty following their nutrition planDifferentiating from other online nutrition coaches with a unique nicheMeasuring success of your business to keep improvingEpisode resourcesVisit the Online Nutrition Coach CommunityFind Kate on Facebook hereWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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 fitnessThe importance of consistency in self-improvementIs 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-improvementThe importance of emotional intelligence and self-awareness in self-improvementKevin’s biggest fearEpisode resources:Find the Next Level University podcast, coaching, speaking, and group coaching at Kevin's website - nextleveluniverse.comNext Level University on YouTube hereFree course - Next Level 5 to ThriveFind Kevin on Instagram - @neverquitkidWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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 GoalsEp 25: Lose 30 Pounds (or More) the Right Way and Keep it Off👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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 coachThe difference between physical hunger and emotional eatingWhy we eat emotionallyHow to "fix" emotional eating or take control for consistent habits and resultsHow to plan ahead for dining out, travel, and other opportunities to eat emotionallyHow 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 lifestyleManaging food choices when in a gaining (muscle building) phaseThe importance of non-food behaviors (hydration, activity, self-care) for successEpisode resources:Download your free cheat sheet - 5 ways to start losing weight without dietingAshley's website - betterhealthbyaccountability.comFind Ashley on Instagram - @betterhealthbyaccountability Watch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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 coachWhy she reached out for one-on-one coachingWhat surprised her when she started working with a coachHer strength training routine and what she learned from trainingWhat happened on February 6, 2023How the earthquake affected her training routineWhy Heather didn't take a break from training despite everything going onHow working with a coach was beneficial during this crazy timeLiving the best version of you; aspiration and hard workHow Heather's habits and mindset around food have changedUnexpected benefits or changes in other areas of her lifeAdvice for someone who is hesitant about hiring a nutrition coachEpisode resources:Meet Heather in the (free) Wits & Weights communityFood logging app - MacroFactor (affiliate code WITSANDWEIGHTS to extend your free trial)Watch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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" styleGoals vs. process-oriented objectives and lifestyle changesMotivation vs. disciplineSmall, consistent steps vs. changing everything at oncePerception and mindset for achieving results and how to shift one's mindsetWhy positive thoughts don't work unless you feel itWhy having specific goals is crucial for successHow to understand the needs of those who wish to change their livesStorytelling and public speaking to empower and inspire audiencesEpisode resources:Scott's website - scottspeaksfitness.comGet your free ebook Back to Basics - at this linkEmail Scott at scott@scottspeaksfitness.comDownload the Power of Progress podcast - Apple or SpotifyWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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:I want to build my glutes. How many times a week should I train them? Is once a week too little?How would you train and coach someone differently who struggles with insulin resistance?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?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?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)👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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 worldAdvice for someone facing adversity to overcome any obstacleHow business leaders and individuals can foster a culture of inclusion and diversityHow to achieve equity and equality for individuals with disabilities in the workplaceHow to thrive while living with a disabilityHow to stay physically active while living with a disabilityWhy fitness is so importantUnique nutritional considerations to complement fitness and lifestyleKevin's advice for someone living with a disability on how to get started with fitnessWhat he has learned from producing so many podcast episodes and talking with so many peopleEpisode resources:Kevin's website - kevinmcshan.comFind Kevin on Twitter - @McShan819Download the Lets Have This Conversation podcastCheck out the Lets Have This Conversation YouTube channelWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between.You MUST check out Carl's podcast, Inspired by Impact, where he delves into all areas of your life to apply the strategies you learn in the gym OUTSIDE the gym to be a better man.Carl is a Personal Trainer turned Men’s Movement Advocate. He is a man who had his world crumble around him, was able to put back the pieces, and simply wants to share his strategies for success so that other men don’t have to suffer the same fate he did.You'll learn all about:Carl's background from personal trainer to Men's Movement AdvocateThe concept of the Mental Muscle-UpWhy men make up 80% of suicidesWhy women initiate 70% of divorcesWhat's wrong with the fitness industryWhy men don't know how to communicate with their partnersWhy men can't express their feelingsWhat emotional intelligence means for a manGetting into the best shape of your lifeThe importance of accountability for self and loved ones; shouldering sufferingWhat Carl does for funThe best books for men to become better menEpisode resources:Find Carl on Instagram - @ignitetheimpactDownload the Inspired by Impact podcastWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member.We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting.Yosh is a Certified Sports Performance Coach and Personal Trainer at Romeo Athletics in Connecticut. Through his professional career as a Behavioral Counselor and Group Fitness Coach, Yosh learned about the importance of mental health and wellness, and now serves as a guide and mentor to others on their own fitness journey.You'll learn all about:Yosh's background in fitness, coaching, and mental healthHis approach to training, programming, and coaching othersLessons as a Behavioral Counselor that apply to fitness / personal trainingWhat optimal health looks likeThe current state of the fitness industryWho benefits the most from hiring a coach (is it everyone?)Advice for someone who wants to go it alone to get started, be consistent, and find success in their trainingTop 3 priorities/tips regarding trainingHow someone finds purpose (to stick with the plan / optimize their health)Olympic lifting (why someone would learn, benefits, why you enjoy competing)Episode resources:Find Yosh on Instagram - @the_yo5hFind Yosh at Romeo Athletics (in Enfield and Avon, Connecticut)Watch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

This is the first Q&A episode ever for Wits & Weights!I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights), with a shoutout to you (if you want)!And if you like this Q&A type of episode, let me know and I'll do more of them to release on Fridays between my other episodes. Just email me (philip@witsandweights.com) or direct message me on Instagram.Questions:What would a solid strength training protocol for women over 40 look like?Another woman over 40 here. I have been lifting with progressive overload for a year and I have not been able to progress as much as I would like. It’s not that I don’t want to go heavier; I just don’t feel safe in doing one rep, let alone 4-6. What are my options?Does research show a difference between a 3-day full-body strength training schedule vs. breaking it up into a 4- or 5-day split such as Push/Core, Pull/Calves, Legs/Core, Full Body?What are your recommended pre- and post-workout nutrition strategies?Episode resources:Join our Facebook community (FREE) to watch future episodes LIVE (days or weeks before they come out on the podcast)👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symptoms to empower women to take control of their health.Alison Bladh is a registered nutritional therapist and beauty therapist living in the wilds of Sweden after falling for the charms of a Viking man! Alison worked in the health and wellness industry for over 30 years specializing in menopausal women’s health and currently runs an online clinic helping women worldwide manage the negative symptoms of menopause.Her mission is to support her clients with individualized changes to diet, health, mindset and lifestyle so they can harness their hormones and get their confidence and sparkle back.Alison supports busy, midlife women who are stressed, depressed, gained weight, and have lost their confidence…because all women, no matter what age, deserve to reclaim their health and feel great. Every woman has the right to feel and look amazing in midlife!You'll learn all about:The spark that inspired Alison to help women get their sparkle back (her mission to help women during midlife/menopause)Menopause and its importance (especially regarding hormone reproduction)Why there is a stigma attached to menopauseWhy weight gain occurs during midlife/menopause and what can be done about itHow someone can modify their lifestyle to manage the symptomsHow to sleep better and manage stressHow to improve bone healthHow to improve hair and skinThe importance of blood sugar and how to regulateHow to improve brain and heart healthThe story of a client who got her "sparkle" back (the steps/process)How all women can embrace menopause positively for a long, happy, healthy lifeEpisode resources:Alison's website for free downloads - alisonbladh.comFind Alison on Instagram -  @alisonbladhWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Today is a first for the show because we are doing a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives—both active and aspiring nutrition coaches and personal trainers.These incredible women and men each have a unique perspective on health and fitness and agreed to come together despite being in different timezones all around the world, to share their experience and expertise to help you thrive and achieve physical self-mastery.After all, that is the mission of this podcast and why I’m constantly looking to bring on experts who share that mission, even if we use different paths to get there.We will be covering nutrition and training, women’s health, navigating social situations, tracking your food, endurance sports and ultra-running, how to be more consistent, and longevity, just to name a few.You'll learn all about:Managing stress and "getting out of your head" to achieve your goalsHow to navigate social situations and still enjoy your lifestyleSetting up your environment and support structure for successWhy tracking your food can be helpfulUltra-running training and fueling your endurance training and eventsCelebrate the small wins and focus on consistency more than intensity or volumeHow to "peacefully" achieve and sustain your fitness goalsHealthy from a longevity perspective: unique health hacksThe importance of nutrition vs. trainingEpisode resources:Find Elaine Tarbell on Facebook (mention WITSANDWEIGHTS to get a free in-person training consultation) -  https://www.facebook.com/TarbellsBarbellsFind Michele Moe at moestronger.com (click BOOK CONSULTATION for a free strategy call)Find Aaron Cartridge at his website to get a free Train for Your First Ultra guideFind Michele Clark on Instagram - @minutri_michele Find JC on Instagram - @jc_middle_manWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Prepare yourself for some deep insights about entrepreneurship, leadership, online coaching, the fitness business, mindset, and more from today’s special guest.I am extremely excited to be joined by the amazing Lauren Tickner.Lauren is ranked as Forbes Magazine’s #1 business coach for 2021…and a Forbes Top 10 Entrepreneur in 2020. Lauren now works with her team at Impact School to help their clients implement systems and gain freedom in their businesses.You'll learn all about:Lauren's story from content creator to online fitness coach to high-impact business coachCore principles for finding success with online programsHow her fitness journey has impacted her business mentality/strategyHow fitness and business are similarThe value of systems and how to amplify them for business or lifeIf someone loves fitness but dreads the idea of running a businessThe importance (or not) of having a niche market / unique approach / ideal clientHow someone who has a full-time job, feels overwhelmed, and wants to cut through the distractions becomes an entrepreneurWhat distinguishes an average leader from a successful / high-impact / inspiring leaderThe big mistakes people make that hold them back from success in their online businessHow a solo practitioner starts to build their teamThe value of resilience and how we embody that in practiceHow people seeking out coaching find someone authentic who they can trustEpisode resources:Find Lauren on Instagram -  @LaurenTicknerFind Impact School on Instagram - @Impact_schoolFind Lauren on FacebookWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie back to your fitness and health. My guest is Monica Ricci. Monica has been facilitating positive change for over 20 years. She founded Catalyst Organizing, LLC in 1998, working with individuals, business owners, and business teams to help clarify priorities, achieve goals, create organization, and improve productivity. In the world of productivity, Monica has been an author, blogger, speaker, radio host, and frequent TV guest on many local morning shows as well as Fox & Friends, CNN.com, and HGTV. Today, she uses her experience and talents to facilitate positive change and transformation through coaching, speaking, and social media. Monica lives a nomadic life, coaching via Zoom while traveling the country. When she isn’t moving to a new city, she enjoys strength training, cycling, baseball, rock and roll, and high-quality butter. You'll learn all about:Monica's personal story and how you got interested in coachingWhy "Day Thirteen" was pivotalHow someone develops a skill or habit over time to create positive outcomes (the Law of Accumulation)The science of habit building and making progressMicro-stepping to create new habitsThe Exercise Myth and the right approach for someone trying to lose fatHow identity drives behaviorsThe courage to be an outlierWhat self-mastery looks likeThe identity-to-behavior transformationHow you help people create significant shifts in mindsetEpisode resources:Find Monica on Instagram -  @remakingmonicaFind Monica on Twitter - @monicaricciMonica's website - monicaricci.netWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there. You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term. This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability. Also, I'm starting my own 12-week fat loss phase the week this episode goes live and will be adhering to these principles, so if you want to follow along and see updates of my journey, make sure to join our free Wits & Weights Facebook community. I also made a Fat Loss for Life Guide I can send you after joining the group. Just check out the links below to join our free community or apply for one-on-one coaching. Enjoy the episode!You'll learn all about:The 3 principles that make fat loss possible, easier, and maintainableThe most important behavior to maintain muscle during fat lossWhich macro is the "body composition" macro and how much you needWhat data to collect to maximize your results and consistencyWhat to do before you actually start a calorie deficitHow fast you can and should lose weightThe most important consideration when selecting foods during a fat loss phaseThe easiest way to boost your metabolism during fat lossWhat you're doing TOO MUCH of, and what to do insteadThe simplest way to reduce overall stress and also belly fat!How to avoid diet fatigueEpisode resources:Download the Fat Loss for Life guide that goes with this episode by joining the Wits & Weights Facebook communityDownload the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)Join our Facebook community if you'd rather watch the video👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

I am joined by a member of our Wits & Weights Facebook community, Matthew Spiewak, to chat about training and nutrition, including flexible dieting, compound lifts, pain and injury, and programming. Matthew is an ACSM-certified Personal Trainer in the Chicagoland area with a degree in Kinesiology. He loves helping people feel and look better and transform their health through his hands-on work in the gym as a trainer, so Matthew has both the educational and practical experience to help you succeed. Matthew also hosts a 30-minute Instagram live every Tuesday at 5pm Central time in the U.S. and brings on new guests every week.  Topics discussed in this episode:How and why Matthew got into fitnessFlexible dieting and who benefits from itWhether anyone should NOT use flexible dietingWhether people should squat and deadlift, benefits, how to incorporate in trainingThe best rep ranges for strength, hypertrophy, and physiqueBench press form (and getting the entire body involved)How to avoid low back painHow to deal with an injuryWhy programming is so important to get better resultsHow to start and stick with a training routineand lots moreRELATED LINKSFind Matthew on InstagramMatthew's websiteWatch the episode on video hereJoin the Wits & Weights Facebook community👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

This episode from my appearance on Paul Hanton’s podcast, The Healthy Fit Life, for the episode “Avoiding Common Issues with Sustainable Fat Loss.” Paul interviewed me about body composition, body fat overshooting, the difference between weight loss and fat loss, what happens when we lose weight, mistakes people make during weight loss, and what we can do instead for a more sustainable approach while still getting results. If you feel like you’ve put in effort to improve your health and fitness but aren’t getting results, I’d like to invite you to apply for my one-on-one coaching program to get the body you desire, lose fat, build muscle, and make real progress. We’ll work together to examine everything you’re doing and NOT doing to figure out what’s missing so you can look better, perform better, and feel better. Just go to witsandweights.com/coaching to learn about my program and apply today or click the link in the show notes.Thanks for listening and enjoy our conversation about body composition!    Topics discussed in this episode:What is body composition?What is body fat overshooting?The difference between weight loss and fat lossWhat happens to your body when losing weightMistakes people make when trying to lose weightStrategies for a more sustainable approach to weight lossRELATED LINKSSubscribe to The Healthy Fit Life podcastFind Paul on InstagramFind Paul on TikTok👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Today is a special one because it’s our first episode featuring a member of our Wits & Weights Facebook community, Josh Isley.We discuss strength, lifelong health, training for events, avoiding overtraining, and lots more. Josh Isely is a 42-year-old mechanical engineer who loves hunting the backcountry and mountains but who also rides a desk every day. He was an athlete in high school and as happens to many people, relied on his natural abilities for too long and, in his own words, “let himself go a bit.” Josh was inconsistent with training and developed a bad relationship with food. He spent the last several years training on and off for hunts and finally got it dialed in this year in preparation for a mountain goat hunt! Josh still struggles with food and binging but is getting better all the time; his program worked well as he was able to climb much better than he could last year. He is now moving into recovery mode and beginning to prepare for New Zealand in the spring. Topics discussed in this episode: Josh’s background and how he finds time to go hunting Why motivation is not enough (and what we should do instead) How we avoid overtraining (especially as we age) How to minimize the impact on aging/ailing joints Dealing with setbacks (injuries/anxiety/depression) and how to overcome those Managing the dichotomy of strength vs. endurance Balancing training for longevity with specific events What recovery looks like (and training periodization) in preparation for his event in New Zealand Strategies to overcome the urge to binge on processed food Dealing with the influences of your support structure when they don't “get” your nutrition/training RELATED LINKSTalk to Josh in the Wits & Weights Facebook community Watch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

This episode is from my appearance on Karen Martel's podcast, The Other Side of Weight Loss, where we demystified as much as we could about lifting, cardio, nutrition, fat loss, and more.Topics discussed in this episode:What is the best way to train?What is the best cardio for weight loss? How long should our workouts ideally be? What does the science tell us about step counting when it comes to weight loss? What cardio is most stressful? How many times a week should we be lifting? How can we take it to the next level and should we? What is the ideal timing of days off and on from workouts? What are compounded movements and why do we want to do them? How often should we be adding more weight to our barbells and dumbbells? How often should we wait between sets? How many carbs, calories and protein should we be eating to build muscle yet lose weight? How to calculate your protein needs.What is the anchor macronutrient? What are the ideal set and reps? What are the signs that you are not lifting heavy enough?How long does it take to see results?Can we lose weight without calorie restricting and just lifting? and more! RELATED LINKSSubscribe to The Other Side of Weight Loss podcastVisit Karen's website at karenmartel.comFind Karen on InstagramWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip: IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:https://witsandweights.com/coaching👩‍💻 Free 30-minute call with Philip:http://bit.ly/3JAFKSz🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:https://witsandweights.com 👏 ENJOY THE SHOW? ⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here