S1 · Ep 30: Slow Gains — Building Stronger Mental Health Over Time (Part 2) | Coach Phil Green | The MindSpa Podcast

Send us Fan MailIn this episode of The MindSpa Podcast, Tina Wilston and Michelle Massunken continue their conversation on sustainable change with Phil Green, CSEP-CPT, founder of bodiesbyphil.Phil shares a practical framework for building strength and improving fitness in a way that lasts. Rather than chasing rapid transformation, he encourages starting smaller than expected, choosing movements you genuinely enjoy, and focusing on early indicators of progress long before the scale changes. Together, they explore why strength training and metabolic conditioning form the foundation of steady improvement, how adequate protein intake supports muscle while reducing body fat, and how to incorporate cardiovascular work without burning out.The conversation also addresses common myths in the fitness industry, including “go hard or go home,” extreme cardio for weight loss, and dramatic short-term transformations. Phil explains how the body adapts gradually, why realistic timelines matter, and how small program adjustments every four to five weeks can help maintain momentum without overhauling an entire routine. They widen the lens beyond weight alone, highlighting measures such as sleep quality, mood, energy, and everyday strength as meaningful signs of change.Supplements are discussed with balance and clarity. Phil outlines a minimal, evidence-informed approach, including whey protein isolate to help meet protein targets and creatine monohydrate for performance support. The discussion also touches on misconceptions about creatine and how women can approach training thoughtfully during hormonal shifts by building gradually and paying attention to recovery.Phil Green, CSEP-CPT, is a strength and conditioning coach and founder of bodiesbyphil. His approach emphasizes structure, accountability, and long-term habit building over quick fixes.This episode offers a grounded perspective on fitness, mindset, and the psychology of sustainable progress, reinforcing that steady gains often lead to the strongest results.Connect With Phil GreenWebsite | Instagram | Facebook | LinkedIn The MindSpa PodcastThoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.HostsTina Wilston, M.Ed., Registered Psychotherapist Co-Owner, MindSpa Mental Health CentreLinkedIn, Instagram, FacebookMichelle Massunken, MSW, RSWCo-Owner, MindSpa Mental Health CentreLinkedIn, Instagram, FacebookMindSpa Mental Health CentreOttawa - Kanata & Gloucesterthemindspa.caLinkedIn, instagramListen onApple Podcasts | Spotify | Amazon Music | YouTube