Tired of endless treadmill sessions and still not seeing results? In this episode, Coach Pat reveals the three powerhouse exercises that torch more fat than any bootcamp, burpee, or cardio class. Learn why deadlifts, bent-over rows, an...

Coach Pat shares the five unshakable habits that will completely transform your fat loss journey. These are the daily disciplines his top-performing clients live by—no fads, no fluff, just real, sustainable results.Key Takeaways:<...

In this episode, Coach Pat delivers 10 hard-hitting weight-loss truths that cut through the noise of diet culture and quick fixes.From calling out lack of discipline and poor priorities to debunking cardio myths and “healthy” food traps,...

In this powerful episode, Coach Pat breaks down five no-nonsense eating tips that make fat loss sustainable, simple, and stress-free. No more bland diets or guilt trips over chocolate. Just real, effective strategies to help you enjoy fo...

Tired of the belly fat struggle? Coach Pat breaks down 3 powerful (and no-BS) rules that actually help you get results—without falling into the trap of detox teas, endless cardio, or starvation. Learn how to ditch misinformation, fix you...

In this power-packed episode of The Newbie Gains Podcast, Coach Pat brings the fire with 7 real-world, no-fluff tips to help busy women lose weight, build muscle, and actually stay consistent without giving up their favorite foo...

This week on The Newbie Gains Podcast, Coach Pat keeps it real and raw—breaking down the five things no one tells you about fat loss. Spoiler: It’s way more than macros and workouts. From emotional shifts to s...

Struggling to lose weight and build muscle? Coach Pat breaks down 9 powerful tips to help you reach your goals without extreme dieting or endless cardio.Key Takeaways:🔥 1. Build Your Highest Self✅ S...

Welcome back to the Newbie Gains Podcast with your favorite coach, Coach Pat! Today, we're breaking down the 5 Habits to Get a Flat Stomach—without extreme dieting, endless cardio, or gimmicks. If you’ve struggled wi...

Episode NotesEpisode Summary:In this episode of The Newbie Gains Podcast, Coach Pat breaks down how doing less can actually help you achieve MORE in your fitness journey. Most people overcomplicate weigh...

Episode Summary:In this Monday Mindset episode of the Newbie Gains Podcast, Coach Pat dives into how to break past limiting beliefs, develop unshakable confidence, and build habits that drive success. Drawi...

In this episode of the Newbie Gains Podcast, Coach Patrick breaks down everything you need to know about growing your glutes in 2025. If you've been squatting for months with little to no results or feeling lost in a sea of in...

Episode Summary:In this episode of the Newbie Gains Podcast, Coach Pat dives into the powerful mindset shift that proves age is just a number. Through inspiring real-life stories, including an 80-year-old bodybuilde...

Episode Summary:In this insightful episode of the Newbie Games Podcast, Coach Patrick explores the six universal human needs and how they shape your mindset, decisions, and results on your fitness journey. Drawing on per...

In this episode of the Newbie Games Podcast, Coach Patrick shares the transformative power of mindset in achieving fitness and life goals. He emphasizes how changing your thoughts can change your life, offering actionable steps to over...

In this episode of the Newbie Gains Podcast, Coach Patrick debunks diet myths and provides an anti-diet playbook for 2025. He dives into why diets fail and shares actionable strategies to create a sustainable system tailored t...

In this milestone 333rd episode of the Newbie Gains podcast, Coach Patrick reflects on 12 transformative lessons from his journey as a coach and podcast host. From overcoming personal struggles during the COVID-19 lockdown to building a thrivin...

In this episode of the Newbie Gains Podcast, Coach Patrick breaks down the secrets to setting fitness and health goals that stick in 2025. Discover how to use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to create action...

Key Takeaways from the Episode:1. Shift Your MindsetPerspective is everything: Setbacks are temporary; progress isn’t erased.Use metaphors:A red light isn’t the end of the road.Don’t li...

"Fear of success or fear of failure is paralyzing. The best way to kill overthinking is to take immediate action. Get out of your head, and get into your body."Practical Strategies for Fitness and Mindset Success:...

"Plateaus aren’t permanent—they’re just part of the process. Trust the journey and don’t be afraid to ask for help."Discipline vs. Self-Compassion:Determine whether you need to push harder with discipline or show yourself gra...

In this episode of Newbie Gains Podcast, I dive into the transformative power of gratitude and intentional living. I’ll share practical strategies to infuse purpose and positivity into your daily routine, boost happiness, and build res...

Today I share my journey as my mother fought against lupus, a generational illness that affected many in our family. Through resilience and lifestyle changes, we faced tremendous challenges and found hope in the darkest times. My story is a pow...

In this episode, I dive into why you should make family your reason to push forward, not your excuse to stay stagnant. I share my own experiences of overcoming family expectations and shifting beliefs around health and fitness, emphasizing the ...

Low-Intensity Steady State (LISS) - Gentle walks or relaxed bike rides.High-Intensity Interval Training (HIIT) - Short, intense bursts of energy, ideal for the time-crunched.Moderate Intensity Cardio ...