Trying to lose 20 pounds but feel overwhelmed by conflicting advice?In this episode, I break fat loss down into 3 simple levers that actually work: calorie deficit, daily steps, and exercise. Instead of extreme diets or endles...

Most people set massive goals for 2026 and burn out trying to change everything at once. In this episode, I talk about why thinking smaller actually leads to bigger results. By focusing on manageable habits and stacking small wins over time, yo...

Managing your diet over the holidays doesn’t mean avoiding food or stressing over every meal. Plan ahead by allowing some higher-calorie days and offsetting them with slightly lower-calorie days around them so your weekly intake still makes sen...

Struggling to stay consistent with your workouts and nutrition when life gets hectic? In this episode, we break down how to fit exercise and healthy eating into a packed schedule — without sacrificing your time, energy, or social life. Learn re...

Showing up is the first step, but it’s not enough. In this episode, we break down what it really means to train with intent. From tracking your workouts and nutrition to holding yourself accountable outside the gym, progress comes from...

If you’re new to working out, figuring out how much protein you actually need can be confusing. In this episode, we break down the science behind protein intake, how much you should aim for, when to eat it, and how it supports muscle growth and...

In this episode, we talk about the power of saying no — not just to junk food, but to the urges that pull you off track. Binge eating isn’t about hunger; it’s about habits, emotions, and control. Learn how to build discipline, recogniz...

In this episode, we break down whether your morning coffee is actually helping or hurting your fitness goals. From energy and focus to fat loss and recovery, learn how caffeine impacts your workouts, sleep, and overall transformation. If you’ve...

Discipline isn’t built by what you say yes to, it’s built by what you refuse. In this episode, we dive into the power of saying no, to food temptations, late-night cravings, and even the people who pull you off track. You’ll learn...

Aging is something we all experience, but what’s really going on inside your body as the years pass? In this episode, we break down how your metabolism, hormones, muscle mass, and recovery change with age and what you can do to stay st...

Is having breakfast the reason you're unable to lose any weight? Or is there more to the story here? Let's find out!

Now on the other side ofd the coin, there's a lot of pros to flexing your discipline muscles and committing to changing your activity, diet and recovery!

I don't want to scare anyone off from changing their body but it always helps to be realistic and aware of the things that will change as you journey through your physical and mental transformation!

The best way to stay consistent in the gym is to avoid picking up nagging injuries along the way! Here are some ways you can optimize your body to give it 110% every time you show up and put yourself in risky situations.

Mornings, afternoons or evenings? Which one is best?

There are so many variables that can happen to anybody on a day to day basis that can make it seem like it's just not possible for you to lose weight. But sometimes you can be losing fat but see the scale go in the other direction!

Although weekends are a small portion of the overall week, they can sometimes be a place for the calorie to spike and invite doubt as to whether your body will be able to see visual changes to encourage accountability. Stay true to your macros ...

The number on the scale is important data. Try not to get too high or low from what the number shows you. It's telling a story about your genetics and habits so be sure to stay consistent in checking!

It's easy to overlook but aiming for at least 80% of your body weight (lbs) in grams of protein per day will be a game changer for putting on lean muscle mass. There's many different ways you can get that in daily but front loading the protein ...

Nobody is perfect. Just because you have been consistent one way doesn't mean that it always has to be done the same. When life throws you different situations, doing something is always better than. feeling overwhelmed keeping up and doing not...

When it comes to goal setting for fat loss, you should always focus on the things that actually accomplish that goal instead of the things that might sound better on paper! There's no need to be in the gym 5-6 days a week if it means you're not...

Don't be the person who drops calories drastically when trying to transform! 

Sugar isn't the boogeyman! Moderation is always key!

Train hard and you'll always be putting on some lean muscle mass!

Just MOVE! It's so simple yet it works like a charm!