The Fit Parent Podcast with Jeff Dalzell

In this special episode of the Fit Parent Podcast, we’re trying something brand new: a live, hour-long coaching session with a real listener. I’m joined by Heather as we peel back the curtain on the struggles of balancing fitness with a demanding career and family life. From breaking through weight loss plateaus to identifying the "habit stacks" that actually stick, this episode is a front-row seat to the coaching process. If you’ve ever wondered what it’s actually like to work with me or how to navigate your own fitness "sticking points," this deep dive is for you.These are the most important takeaways from this episode:Why your current results are a reflection of your current environmentWhat habit stacking is and how it makes consistency feel effortless.How to gain momentum by identifying "low-hanging fruits" that lead to a snowball effect of success.The importance of understanding your "why" as the foundation that keeps you moving forward when life gets chaotic and motivation fades.How real progress happens when you stop trying to be perfect and start focusing on being "effective". Stop guessing and start listening to what real transformation looks like in real-time. Whether you are a busy parent like Heather or just someone looking for that next tactical edge, this coaching session is packed with "aha!" moments that you can apply to your own journey today. Tune in and let’s get to work!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

Big changes are coming to the Fit Parent Podcast. In this episode, Amy shares some exciting personal news that leads into a deep dive on what it actually means to live a “fit life." Jeff explores the evolution of the podcast and why fitness is about so much more than just a workout—it’s about the identity you build and the person you become through the process. Whether you’ve been a long-time listener or you’re just joining us, this episode serves as a roadmap for the next stage of the journey and a reminder of why we do this work in the first place. Plus, an announcement on the changes for how Jeff is running his coaching - the first ever.These are the most important takeaways from this episode:What "fit life" is and how it’s a continuous process rather than a destination or a specific look.Why your fitness journey must be flexible enough to survive major life transitions and career shifts.How focusing on identity and the "boring" basics leads to more consistency than chasing short-term results.The importance of community and mentorship to keep moving forwardWhat the true goal of health is and how it impacts your ability to show up for your family and dreams.Is your fitness routine built to last, or is it a house of cards waiting for the next big life change to knock it down? In this pivotal episode, Jeff and Amy discuss how to transition through life’s busy seasons without losing your identity or your health. See you on the inside!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

After a three-week podcast hiatus and a family trip to Disney, the Fit Parent Podcast is back to give a raw update on my 12-week fat loss phase.In this episode, Amy and I tackle the "post-vacation panic" and explain why a week of indulgence doesn't have to ruin your progress. We break down the math of weight fluctuations, the reality of "Disney legs," and how I’m navigating the second half of my cut. If you’ve ever felt like giving up after a weekend off the wagon, this episode is the reality check you need to get back to work and keep the game going.These are the key takeaways of this episode:Why you didn't "ruin" your progress with one bad week.What the "Disney Effect" is and how it’s a real phenomenon where high activity levels can temporarily mask your actual fat loss.How you can win the long game by expanding your time horizon and realizing that a single data point is never the full story of your success.The importance of getting back to your routine immediately after a disruption.Why most of the fitness battle is simply staying in the game by taking the next right step.Think a trip to the "Happiest Place on Earth" is a death sentence for your diet? Think again. Don’t miss this episode if you want to know exactly how I handled the churros, the walking, and the inevitable scale jump without losing my mind.Whether you’re halfway through a transformation or just trying to survive the next school break, this episode is for you. Let’s get back to work!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

In this "Jeff rant" episode of the Fit Parent Podcast, Amy and I analyze the hidden toll of overstimulation and why most parents feel like they are constantly failing to keep up. We discuss how to find "moments of silence" in a chaotic world and why your environment is the deciding factor in your success. We break down the difference between being a victim of your circumstances and being the architect of your opportunity, so you can stop reacting to your life and start leading it.These are the key takeaways of this episode:Why your environment will always outlast your willpowerHow decision fatigue is a real drain on your mental energy How you can overcome overstimulation by finding "tactical silence"The importance of identifying your specific "sticking points” to fix the root cause of your stressHow great moments are born from great opportunity, and your current struggles are the training ground for your future successThink your house is too crazy for you to win? We’ve all been there, but your circumstances don't have to be your excuses. Join us for a raw, tactical conversation on how to reclaim your focus and finally do what you said you’d do and turn your obstacles into your greatest opportunities. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you feel like you’re constantly "running on fumes" and just trying to survive the day, you aren't alone —but you might be fighting the wrong battle. In this episode of the Fit Parent Podcast, Amy and I talk about why your environment is either your greatest ally or your biggest obstacle when it comes to your health. We discuss the reality of "brain fog," the trap of burnout, and why you have to stop waiting for your circumstances to get easier before you start taking care of yourself. Here are the takeaways from this episode:Why self-care isn't selfish; it's strategicThe importance of auditing your "outputs" and realizing you can’t chase every goal at once without something breakingHow you win by making the deliberate choice to protect your energy, even if that means temporarily letting go of some outcomes to focus on othersWhat it looks like to adapt to your circumstances and why it’s the only strategy that keeps you in the game long-termWhy your environment will always pull at you, so you must create internal boundaries to ensure you are the one in control of your daily actions.Stop for a moment and ask yourself: Are you actually okay with not being effective in the areas of your life that matter most? We’re moving past the excuses and getting real about the grit it takes to manage yourself when the world feels like it's pulling you in a dozen different directions. Tune in to Episode 127 of the Fit Parent Podcast to learn how to recalibrate your expectations and reclaim your energy. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

In this episode of the Fit Parent Podcast, Amy and I pull back the curtain on my own 12-week personal fat loss phase. Rather than preaching "perfection," we discuss the practical framework for a successful transformation, which includes managing metrics, navigating the emotional ups and downs of the scale, and the importance of having a plan to stay on track.Whether you are looking to lose weight or just want to learn how to recalibrate your daily decisions, this episode provides a raw look at how even an expert manages the mental game of fitness.These are the key takeaways of this episode:Why documenting a clear personal "why" is vital because the initial motivation that starts your journey is rarely what keeps you in the game weeks laterWhat are the specific variables you should consider in a strategic fat loss phase to make it a structured commitmentHow you can win the mental game by going beyond the scale as a single source of truth and how to stay focused through natural daily fluctuationsThe importance of planning your fitness goals around your real-life calendarWhy periodic recalibration is the secret to bringing your habits back after life happensStop waiting and start becoming the architect of your results. This is my personal playbook to show you that success isn't about being superhuman. It's about staying tactical even when life gets messy. Tune in to Episode 126, and remember: oftentimes, the best way we can take care of the people around us is by taking care of ourselves!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

In this episode of the Fit Parent Podcast, Amy and I break down the hidden relationship between expectations and results. Using everything from frustrating home renovations to the business secrets of the Savannah Bananas, we discuss why a fitness journey is more than just a workout plan. You'll learn how to "Mr. Miyagi" your way into a healthier lifestyle by focusing on small, tactical behaviors that lead to massive changes without the burnout.These are the highlights of the episode:What really drives your perception of progress and why your current expectations might be sabotaging your resultsThe importance of working on "navigating the normal" as the skill that will maintain your habits even when life throws anomalies at youHow you can start winning by focusing on doing the things you’re already doing better Why awareness is a powerful tool for changeWhy success isn't about the "perfect" plan, but about staying in the game long enough to master the executionSuccess isn't about ignoring your life; it's about navigating it. And oftentimes, the best way we can take care of the people around us is by taking care of ourselves and having reasonable expectations based on the circumstances for what it is that we're going to do. If you're ready to stop the cycle of burnout and start winning for yourself and your family, this episode is perfect for you. Tune in to Episode 125!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you’re waiting for the "perfect time" to start your fitness journey, I’ve got some news for you: it’s never coming. In this episode of the Fit Parent Podcast, Amy and I discuss why "trying harder" is actually the worst strategy you can have and why your environment is the real thing standing between you and the person you said you’d be.We’re getting super tactical about overcoming the overstimulation of parenting, beating decision fatigue, and finding the "silence" you need to execute and achieve the best version of yourself.These are the key takeaways of this episode:Why your environment will always beat your motivation and how to avoid this from happeningWhat decision fatigue is and how it drains your mental energyHow to start winning by identifying your specific "sticking points" and testing small, tactical adjustments The importance of moments of total silence as a strategic tool to decompress and avoid overstimulationHow to avoid burnout and reactive decisionsThink your house is too crazy to win? From "band-aids in the pool" to tripping over toys in the kitchen, we’ve all been there. Stop waiting for your circumstances to get easier and start becoming the architect of your routine. Relax, tune in to this episode, and let’s make this the year you finally do what you said you’d do.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If your goal this year is just to "lose 20 pounds," you’re probably never going to achieve it. Why’s that? Because most of us set goals based on outcomes we can’t control, and then we wonder why we’re burnt out by February.That’s why in this episode of the Fit Parent Podcast, Amy and I discuss why our New Year’s resolutions are failing and how to shift focus from the destination to the skills, practices, and daily actions that move the needle.Here are the takeaways from this episode:Why you need to ditch outcome-based goals and focus on behaviors that move the needleHow the Skills, Practices, and Daily Actions framework can make the difference in achieving the best version of yourselfHow to turn a massive goal into realityThe importance of scheduling your health habitsWhy you need to develop self-awareness around your habits to stop reacting to your environmentStop settling for "good intentions" that don't lead to results. If you’re tired of the same old cycle of setting big goals and watching them fizzle out, this episode is your roadmap to a different way of living. We’re moving past the fluff and getting straight into the tactical strategies that actually work for busy parents. Tune in to this episode, and let’s make this the year your execution finally matches your ambition. Let’s get after it!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

In this final episode of 2025 of the Fit Parent Podcast, Amy and I provide a tactical roadmap for achieving fitness success in the coming year. We discuss the necessity of embracing discomfort and setting realistic expectations when starting or restarting a fitness journey. We break down fitness goals into three main "buckets"—longevity, performance, and aesthetics—and we share a step-by-step guide to prioritizing these objectives for 2026.These are the most important takeaways from this episode:Why having defined goals provides a necessary target that prevents you from meandering through your days.The importance of choosing one primary focus to distribute your energy more effectively.How to achieve long-term results by being consistent in your habits first before attempting to "ratchet up" the intensity of your efforts.Why embracing discomfort and being "bad" at something new is a vital precursor to success.Why setting proper expectations is essential for staying committed when your program gets challenging.Are you ready to stop meandering and finally hit your targets in the new year? Whether you're aiming for better health markers, peak performance, or a new look, this episode provides the tactical steps you need to build a sustainable plan. Tune in to learn how to navigate the inevitable discomfort of growth so you can truly crush your goals in 2026.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On this power-packed episode of the Fit Parent Podcast, Amy and I are cutting the fluff and dropping the 25 biggest lessons from 2025 that have to do with all the major parts of life: faith, family, fitness, and business.This isn't just a list of motivational quotes; it’s a list of global lessons that permeated fitness, nutrition, business, parenting, marriage, friendship, and faith. It's a time capsule of my year.But, even more, I think it captures and summarizes what I've hoped to share with you over the course of this year.If you want to check out basically everything I would want you to know from this year, all in one place, I think its worth a listen. I'm pretty proud of it.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

Variety is the enemy of progress. In this highly tactical episode of the Fit Parent Podcast, we’re diving into the critical difference between variety and consistency in strength training, laying out why trying a different routine every week is derailing your progress.I challenge the assumption that you need infinite exercises, because in fact, effective strength training is actually boring and revolves around mastering the same boring, basic core movements.The real variety isn't in what you do, but how you do it through different loading, tempos, rep schemes, and subtle variations on the "parent exercises."These are the most important takeaways from this episode:The only 25 exercises you need to get lean, strong, and prevent injuryThe importance of mastering the same small handful of fundamental exercises and not constantly chasing new ones.What the five movement patterns are: upper push, upper pull, squat, hinge, and core/carry.How to build a perfect workout based on a quality "parent" exercise from each of the five key movement categories.The importance of embracing "boring" and mastering the basics.You are probably making strength training way too complicated, and it’s stopping you from reaching your goals! If you’ve been jumping from workout to workout, hoping to find the "magic key," listen to learn how to simplify your fitness, ensure long-term progress, and create the freedom to live the interesting life you actually want.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you’re a woman on a fitness journey, this episode is for you. This might feel strange coming from a male coach, but I’m not going to avoid important topics just because I’m a man.I’ve coached hundreds of women, and I can tell you that the silent saboteur for so many is your menstrual cycle.On this episode of the Fit Parent podcast, Amy and I are talking about why the scale can spike 5-8 pounds overnight even when you feel like you’re doing everything right. Actually, you are fighting a war you can't win without knowing the information we drop in this episode.You know that feeling: the scale spikes, your motivation tanks, and you feel like you just lost a month's worth of progress overnight.  This isn't about playing the victim or pushing harder; it’s about being smarter. We'll show you some simple, tactical shifts that turn your cycle from a constant setback into a challenge we know how to navigate.We go into depth on:The reason the scale is lying to you every month is a simple biological factor that most women panic about but never address.What simple piece of data will change your entire fitness game plan.How you can get ahead of the massive energy and motivation crash with a simple make-ahead strategy.The importance of knowing your body’s unique two-part rhythm and looking at data that actually matters.How to maintain forward momentum by adjusting your effort, not your consistency.We know it's exhausting to feel like you're climbing two steps forward just to slide three steps back every month. If you’re sick of the mental gymnastics and the confusion, this episode is your simple, tactical blueprint for turning your most frustrating challenge into a predictable part of your success. Don’t wait and hit play. You'll thank yourself later.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you're sitting there telling yourself, "I'll just wait until January 1st," stop right now. December isn't a four-week hall pass; it's a momentum game.On this episode of the Fit Parent podcast, Amy and I are cutting through the absolute nonsense of why waiting until the New Year is the biggest, most destructive lie that keeps you running in the same cycle year after year.We break down the simple truth: how you finish determines how you start. It’s not about perfection; it’s about not wasting an entire month because of a few meals.So, we share the tactical mindset that lets you treat December like the 'Friday afternoon' of the calendar year so you can start January, your 'Monday morning,' already ahead of the game. This episode is for action takers.These are the most important takeaways from this episode:Why you can’t afford to wait is because how you finish determines how you start, and momentum is everything in hitting your goals.How the math proves you don't need to waste a whole month over a few meals.How to guarantee a strong start by setting yourself up for success.The importance of taking any action now to avoid making things exponentially harder in January.Why the belief that a massive January overhaul can replace simple, consistent action right now is holding you back.If you’re ready to be an action taker who stops the shame cycle and starts January already winning, then this is the episode that will change how you approach the holidays forever. Hit play and let's get after it.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If your plan is to gain five pounds by January and 'deal with it' later, you’re already losing. The myth is that Thanksgiving and Christmas wreck our progress, but the truth? It’s the 116 other meals in between where we just give up.On this episode of the Fit Parent podcast, Amy and I grab a cocktail and get super tactical on the math and the two simple, proactive steps you need to take to keep your momentum during the holidays. We break down exactly how you can stop the annual cycle of shame and be the action taker who starts the new year already winning.We go into depth on:Why you can't afford to waste the entire month of December punting on your progress.What is quietly destroying your progress (spoiler alert: it isn't the two big holiday meals).How to win by proactively fueling your body with protein to control cravings and make good decisions.The importance of differentiating between a special occasion and a social occasion as a secret weapon to hold your boundaries.Why your progress stalls is from the everyday decisions, not the few, true holiday meals you actually celebrate.If you’re tired of starting every January with shame and regret, it's because you haven't been tactical. This isn't about dieting; it's about an actionable, simple plan. Stop waiting for the "right time." Hit play, and let's get you winning before the New Year even starts.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On this episode of the Fit Parent podcast, Amy and I talk about the way that we approach the holiday season from a time, spending, and mindset perspective.How many gifts did you buy last year that are already broken, forgotten, or living at the public library? I’ve got a not-here-anymore kids’ kitchen and a shattered table to prove the novelty wears off in 10 minutes. We all say we want memories, not stuff, yet our bank account screams the exact opposite.It’s time to challenge our entire holiday approach. I'll tell you the story of my childhood bike that I loved until college, not because it was an expensive thing, but because of the scavenger hunt that created a core memory. Reality is your kids don't want more presents; they want a present parent.These are the most important takeaways from this episode:Why the holidays feel so emotionally and financially crushing.What is the single highest-value gift you can give your kids and yourself.How to survive the holiday food and stress cycle by putting your own oxygen mask on first.The importance of focusing on a core memory which teaches your kids that value comes from effort and connection, not just the price tag.The importance of realizing that every single dollar you spend must align with the parent you want to be.This Holiday season, are you spending money in alignment with the parent you want to be, or are you just buying into the stress cycle? You're one Black Friday away from being broke and burnt out in January. Hit play now and let's get your mindset right before the madness begins!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you're constantly sore and exhausted, stop flexing, you're not a machine, you need to be better at recovery.On this episode of the Fit Parent podcast, Amy and I break down recovery into the two simple factors you must master: muscular recovery (that achey, delayed onset muscle soreness) and central nervous system recovery (that total, can't-get-off-the-couch exhaustion). We give you a simple, actionable strategy to get the most out of your training, get the energy you need back for your family, and do the things you love.We go into depth on:Why recovery doesn't look like what a lot of people think.How to measure central nervous system recovery and combat it.How to actually fight delayed onset muscle soreness by prioritizing movement and blood flow.The importance of space in your training to prevent raising your stress hormone, which blocks the benefits of your training.Why all those expensive recovery gadgets are a waste of money.Stop chasing the shiny "nice-to-have" recovery hacks and listen to this episode to find out the non-negotiable, essential must-do's you need to check off the list. Don't wait; press play and fix your recovery now.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On this episode of the Fit Parent podcast, Amy and I get super actionable on how to set yourself up for success.We all know we need consistency, but what happens when you’re consistent with the wrong thing? You’re just consistently spinning your wheels. So, this episode is about the critical difference between consistency vs. effectiveness and how to translate those big principles into a daily system where success is the default.We walk you through the massive mistake most people make (holding their first-draft habits to a final-draft standard) and share the system pivot I made to guarantee my routine succeeds, which—spoiler alert—involves waking up at the crack of dawn (4:30 AM).This isn’t about willpower; it’s about making starting as easy as possible. You’ll learn how to stop hoping for motivation and start building a system that literally sets you up for automatic success.Here are the key takeaways from this episode:Why it’s important to embrace the iteration process.The importance of stopping waiting for motivation and starting to build a system that makes success the defaultHow to make things happen by identifying and eliminating the “optional” part of your routineThe importance of your environment: how to make quitting feel harder than starting.Why consistency is the goal and effectiveness is the refinementMost of us already know what to do. We just haven’t set up our life to let us win. If you’re ready to stop judging your first-draft systems and start removing all the barriers that are stopping you from your workout, hit play. It's time to stop spinning your wheels and start building a system that actually gets results.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you've ever tried your absolute hardest at something, whether it's getting your kid to sleep or hitting a fitness goal, and still failed, you probably blamed yourself. Stop right there. You are not the exception to the rule. You are not doomed to failure.On this episode of the Fit Parent podcast, Amy and I dissect the most vulnerable question every successful person has to answer: When do you stop persevering and start pivoting?From the trenches of life, we break down the magic metric that determines your next move: If you did the absolute best you are capable of doing for an extended period, and the needle didn't move... you need a new map, not more motivation.If you’re burnt out, beating yourself up, and ready to quit something you still desperately want, this episode is your permission slip to change the game. Stop enduring the hard. Start evolving. Here are the most important takeaways from this episode:Why most people bail on their fitness goals happens between weeks four and sevenWhy you need hard commitment to the process and a specific timeline, which takes quitting off the table when the pain hitsHow to definitively know if your plan is the problemThe importance of realistic expectations and building a reasonable plan for the chaosWhy finding the right strategies is essential for overcoming obstaclesYou are not broken, but your strategy might be. If you've been grinding and wondering why you failed, this episode is your answer. It’s what you need to stop beating yourself up and start changing the game. Hit that play button, and let's figure out your next, better move. Stop enduring the hard. Start evolving.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On this episode of the Fit Parent podcast, Amy and I discuss how small issues can escalate into larger problems if left unchecked. We've all been there. You let a little thing slide: a small disagreement with your spouse, a workout you skipped, an annoying thought you pushed down, and suddenly, you're sitting in the middle of a five-alarm fire.If you’re feeling overwhelmed, drowning in your own emotions, or constantly playing catch-up, this is for you. We share insights on managing emotions, the impact of unchecked feelings, and the significance of acknowledging problems early on. The key? Recognizing the small warning signs before they take over your life.These are the most important takeaways from this episode:Why ignoring small issues may cause a disasterThe importance of recognizing your feelingsWhy self-awareness is your superpower in addressing personal strugglesHow simple communication saves the dayHow small wins can help regain control and motivationDon't wait until the house is burning down to grab a fire extinguisher. Be honest with yourself, manage those feelings instead of burying them, and break the cycle of inaction by chasing those small, achievable wins.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

In this episode, Amy and I discuss the absolute mental warfare that goes on when life gets messy. We discuss my own total failure to execute a workout I was perfectly set up for and how I let a 7-minute moment of family chaos and emotional avoidance dictate a bad choice. The truth is, trying harder is not a strategy. You have to drop the victim card and finally own your choices.We go deep into a tactical framework to help you own your choices. Every time you fail to execute, the first thing you need to know is if you’re dealing with a systems issue or an identity issue and stop using willpower as your only weapon. This is about being a professional at life and building non-negotiable habits, even when you feel like life is taking you in a different direction.We go into depth on:Why "trying harder" is a terrible strategy and why you need to swap it for strategic choices.How to figure out if your fail is a Systems Issue (the environment/process) or an Identity Issue (the choices you make).The painful reason why you keep breaking promises to yourself, even when you are perfectly set up for success.Why you need to choose action over emotional avoidance to feel less stressed, not more.The non-negotiable step of establishing enough volume (consistency) before you can even think about pivoting your plan.If you're ready to stop letting your feelings derail your goals and finally get enough data to actually know if the plan you have set up is effective, don’t miss this episode. Stop making excuses and learn how to operate as You 2.0.You can apply for the Fit Parent Project on my website or by sending me a message on Instagram.

On this episode of the Fit Parent podcast, I break down my signature coaching program, The Fit Parent Project.This isn't just another episode of the podcast. I break down exactly how I help parents lose weight and get lean so they can be strong, confident, healthy, and free.My program is focused on three core pillars: sustainable nutrition, effective training, and a victorious mindset.Here are the most important takeaways from this episode:The importance of sustainable nutrition that focuses on flexibility and enjoyment of food.Why effective training should be tailored specifically for you.The importance of a victorious mindset to achieve long-term successWhy small, consistent changes are better than big, drastic ones.How coaching and regular check-ins and personalized support can really make a differenceI'm sharing the what, the why, and the how of it all, so you can finally get off the roller coaster and take your last "before" photo ever.You can apply for the Fit Parent Project on my website or by sending me a message on Instagram.

On this episode of the Fit Parent podcast, Amy and I peel back the layers on the whole idea of discipline and show you why it's been weaponized against us. We challenge everything you've ever thought about motivation and show you a new way: one that's built on trust and self-compassion, not on some made-up idea of willpower.We will show you why willpower is not a strategy. It's an emotion, and it’s not something you can rely on to reach your goals.Even more, you can't trust your motivation. Even the most "disciplined" people in the world have days where they don’t feel like doing the work. The secret is to build systems and habits that work for you on those days.We go into depth on:Why willpower is not a strategy for success and how discipline can often be misused as a blanket solution.How setting realistic expectations helps you achieve success.The importance of keeping promises to oneself to build trust and consistency.Why consistency is better than perfection.The importance of recognizing that growth is a gradual journey.The whole point of this is to get you to stop beating yourself up and build trust in yourself so you can commit to a gradual journey of improvement rather than relying solely on willpower and discipline.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

If you think you're going to achieve all your goals this back-to-school season without a plan, you're setting yourself up for failure. On this episode of the Fit Parent podcast, Amy and I discuss why most of us get it wrong and how to make a lasting change.The start of a new school year is more than just a fresh start for the kids; it's a chance for us to reset our health. So, today, I walk through a simple, actionable blueprint that takes you step-by-step through the process of losing weight for good.We break it down to help you feel in control this fall. Here are the most important things we covered:How procrastination can hinder effective planningThe importance of setting a deadline to motivate actionWhy realistic expectations and consistency are crucial for weight lossWhy you can't out-train stress and poor sleepHow tracking what you eat builds awareness and accountabilityWhy protein, fiber, and lifting weights are your secret weapons for weight lossThis isn't about being perfect. It's about being prepared. So, if you want to stop the madness and actually feel in control this fall, this episode is for you.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On this episode, Amy and I are getting personal about the gap between knowing what we want and actually getting there. We've all been in that place where the goal is clear, but the path feels challenging. So, we decided to revisit the essential "hows": the practical, often messy, day-to-day work of turning aspirations into reality.We discuss how to set reasonable, actionable targets and why your daily actions need to be both measurable and specific. We also talk about the power of regular planning, making adjustments without shame, and the non-negotiable role of support and accountability.We go into depth on:How to break down goals into actionable daily steps.Why it’s important to focus on building skills, not just reaching targets.The importance of mindful planning and environment setup to consistency.How willpower and discipline are less important than having a solid plan.Why it’s essential to ask for help to achieve your goals. And now, we invite you to join us for the full conversation. We're getting honest about the real work of change, the kind that happens in the small, consistent actions we take every day. Tune in and get ready to redefine your relationship with your goals.To get more content like this, follow me on Instagram, join my free Facebook group or checkoutmy website for free guides.

On this episode of the Fit Parent Podcast, I'm pulling back the curtain on something deeply personal: the swirling chaos of family life and those overwhelming moments that can truly test our patience as parents. I've been there, feeling the weight of it all, and in this conversation, I want to share what I've learned about truly seeing our stressors for what they are and, crucially, how we can shift from constantly reacting to proactively building a life that stands firm.We go into depth on:Embracing Overwhelm: It's okay to feel it, and sometimes, a good release helps.Proactive Stress Management: How setting a lower stress baseline changes everything.Building True Resilience: Why it's a practice, not a quick fix, especially for parents.Navigating Mental Well-being: The crucial balance between coping, limits, and long-term goals.The Power of Daily Improvement: Each day is a fresh start for growth.Join me as I share about the mechanisms that have been helping me navigate challenging waters, hoping they might offer you a compass for your own family's journey.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I’m joined by fellow coach, Paul Buono, who shares how his journey of going from an elite CrossFit athlete to nearly dying has formed his perspective on health, fitness, and coaching for sustainability and longevity.We go into depth on: The importance of setting goals based on what we actually want in lifeHow doing less better leads to more results for longerHow the fitness industry often oversimplifies complex health issuesWhy working out more and eating less may not actually be beneficialWhy misinformation in the fitness industry is more dangerous than no informationPaul was an elite CrossFit athlete whose whole life changed when he was diagnosed with Lupus. He went through a complete shift of his approach to training and nutrition that has informed how he coaches his clients to sustainable, long-term, health-focused results. Paul shares his own journey with us and how the lessons he’s learned from his own life along with years of experience have brought him to his sustainable approach to fitness.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we dig into how frustration impacts our ability to stick with our fitness and nutrition journeys.We go into depth on: The importance of learning resilienceHow zooming out can help us to be willing to embrace temporary difficulties for long-term gainsHow practicing gratitude can develop our perseveranceWhy creating opportunities for reflection can spur us forwardWhy frustration is actually a good thing and should be pursued rather than avoided.This episode is built off a quote that I heard on a recent podcast about parenting: “entitlement is the lack of ability to deal with frustration.” In my time as a coach, I’ve seen how this plays out for adults on their fitness and nutrition journeys and how training and diet fly directly in the face of entitlement. Taking care of ourselves forces us to be temporarily frustrated for long-term outcomes. It is when we embrace that frustration that we actually start to keep the progress that we make because we’re not looking for the quickest way out.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we dig into the common fallacy that people fall into in waiting for “things to slow down/get easier” when it comes to their fitness, nutrition and weight loss goals.We go into depth on: The importance of preparation for long-term successHow our current circumstances are often a result of our past decisionsHow our current decision-making processes impacts our long-term outcomesWhy an all-or-nothing mentality inevitably leads to failureWhy consistent imperfect action is the key to successAs we start summer, so many people that I talk to are feeling overwhelmed by trying to navigate the chaos of summer and have decided to push their fitness and nutrition plans until the fall. This is a mistake. Even if you can’t do everything you want to do, that doesn’t mean you can’t do anything. And any progress is better than no progress.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I’m joined by professional infant and toddler sleep consultant, Erin Junker, founder of The Happy Sleep Company, to discuss strategies for improving sleep for both children and adults.We go into depth on: The importance of establishing healthy sleep routines & environmentsHow developmental changes can impact sleep patterns & lead to sleep regressionsHow to practically start improving sleep in children at any age quicklyWhy consistency with habits, routines, and sleep coaching yields faster resultsWhy each child and adult has unique sleep needsWe’ve discussed on this podcast the importance of sleep to our overall well being as well as our ability to stay consistent with our fitness and nutrition goals. Many parents, especially with young children, struggle to get consistent quality sleep due to interruptions from their children. So, we brought in an expert to give us an understanding of how to improve that. Erin gives tangible, tactical, and immediate strategies for improving sleep at any age and helps us to determine what they next steps could be for each child.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.You can connect with Erin on her Instagram or her website or listen to her podcast, Sleep Cues (which Jeff was a guest on).

On today’s episode, we continue our review of a very popular episode of “The Mel Robbins Podcast” with Dr. Stacy Sims where she discusses her perspectives on how women should take care of their bodies.In this different format, I listen to a portion of the original, unbroken and unedited, and then give my feedback and perspective on the topics discussed in an attempt to provide clarity and nuance for women on their health and fitness journeys.We go into depth on: The importance of simplicity with fitness and nutritionHow data can be conflated to create a narrativeHow exercise can impact our mental healthWhy we can’t target our fat loss (or gain) to certain areas of our bodyWhy eating on a schedule helps us to stay on track with our nutrition.In this second segment of this review, we clarify a lot of material that ranges from oversimplified to overcomplicated to just plain wrong. We also highlight some important truths that are shared and give actionable steps for how to apply them for women looking to improve their health, fitness, nutrition, and body.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On the one hundredth episode of the Fit Parent Podcast, I come back to the root of the podcast and do it solo. I reflect on the journey to one hundred episodes and the lessons I’ve learned along the way as well as the ones I’ve been learning, personally, more recently.One of my life verses from the Bible is Galatians 6:7: “Do not be deceived; God cannot be mocked. Every man reaps what he sows.”In this episode, I explore how this concept applies to fitness, parenting, business, podcasting, community, and family.It’s as vulnerable as I’ve been on the podcast before, but I hope that it resonates.If I were to sum up my perspective on coaching and life, it is this verse. We get out what we put in and we can’t complain about the outcomes we get based on the work we do.This episode is my own personal recommitment to do my best to sow good seeds that I hope will bear good fruit for the next one hundred episodes and beyond.Thanks for listening.JeffTo get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I do something totally new and different. I review the first portion of a very popular episode of “The Mel Robbins Podcast” with Dr. Stacy Sims where she discusses her perspectives on how women should take care of their bodies.In this different format, I listen to a portion of the original, unbroken and unedited, and then give my feedback and perspective on the topics discussed in an attempt to provide clarity and nuance for women on their health and fitness journeys.We go into depth on: The importance of nuance in discussions about health and fitnessHow managing stress for women directly impacts their ability to improve their health and fitnessHow complicating the solution makes it harder for people to be successful.Why individual problems require individual solutions rather than blanket statementsWhy practicality trumps perfectionI try not to criticize other professionals in the health and fitness space, but when my clients send me things they have come across and need clarity on, I feel the need to provide that clarity for others as well. I was sent this episode and, after listening for a while, felt the need to clarify a lot of the claims made on a very popular podcast for women. This was my first attempt at that.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I’m joined by Bernie Rhinerson who started his fitness journey in his 60s and has pushed to inspire other grandparents to prioritize their physical health.We go into depth on: The importance of active participation as a grandparentHow grandparents hold a different role than parents (and how to prepare for it)How parenting evolves as you become a grandparent, but never stopsWhy mobility and strength are necessary for grandparentsWhy it’s even more important to prioritize your health as you ageBernie spent his whole adulthood focusing on his career and his children at the expense of his physical health. In this episode, he shares his own journey into health and fitness and describes how it has impacted his life as he became a grandfather. On this podcast, we often talk about taking care of ourselves in order to take care of others; Bernie is the example of how that carries beyond just our normal adulthood. He also is the poster child for “it’s never too late.” If you’re a parent in the thick of things, this is a reminder that doing it now makes it easier later. If you’re getting older, this is a reminder to get started. And if you have a loved one who might need to hear this, please share it; it might just change their life. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.You can connect with Bernie on Instagram.

On today’s episode, I share about my experience of solo parenting all three of my kids for the week and how the lessons I learned apply to our fitness journey. We go into depth on: The importance of having reasonable expectations for our circumstancesHow expectations drive perception and perception drives realityHow to set ourselves up for success Why building momentum through small wins impacts larger victoriesWhy our mindset is often the limiting factor in our success.I had some success and some mistakes during my week of solo parenting. I did some things really well and others not as well. The lessons we learn in parenting carry over to our own health and fitness journey. We dig into how we can set ourselves up for success.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I’m joined by mindset coach, entrepreneur and motivational speaker for women, Julie Voris, to discuss the hard truths that women need to hear that stand in their way of success.We go into depth on: The importance of showing up for yourself as a person firstHow to start living your life with intention and purposeHow the beginning of our day sets the tone for our lifeWhy decision fatigue plagues women and keeps them stuckWhy fear of success is more paralyzing than fear of failureJulie expertly interweaves her own experiences as a mom of 3, wife of a football coach, teacher, fitness instructor, and entrepreneur into giving actionable ways for women to get out of their own way and start living the lives they dreamed they would. She shares the hard truths with love (hence her catch phrase of “truth love” as opposed to “tough love”) because she knows and sees how many women stay stuck and lose their identity into busyness, motherhood, and the daily routines of life. And she challenges women to focus on the things that actually move the needle and stop worrying about the things that are “not that deep.”To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.You can connect with Julie on her Instagram , her website, or check out her Freemium guide here.

On today’s episode, we discuss my experience of going viral on Instagram and how the lessons can be applied to our fitness journey.We go into depth on: The importance of recognizing the difference between instant gratification and long-term successHow consistency action can lead to perceived “overnight success”How being successful will lead to others trying to dim your accomplishments out of their own insecurities; success creates enemiesWhy perfection isn’t necessary and imperfection action isWhy we have to stay true to our valuesA lot of people in my space would love to go viral. But, just like a lot of people would love a six pack, they often love the idea of it more than the reality. Particularly because they reality requires a lot more than most people are willing to do. Doing the basic things consistently is what leads to the spikes and big wins. But we don’t get those without the boring, everyday effort. Just keep swimming.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we discuss how we can “raise the floor” on our fitness journey. Oftentimes, we focus on how to improve our “best” days, but there’s usually more to gain by improving our “worst” days.We go into depth on: The importance of distinguishing between hurdles and barriers to our successHow small changes can lead to significant improvementsHow creating systems can help us overcome predictable obstacles to our successWhy process-oriented wins can be more satisfying than outcome-oriented winsWhy a higher floor means more successful days, even when life gets busyBarriers are designed to stop you; hurdles are designed to be overcome. The key to lasting success on our fitness, nutrition, and health journey is establishing patterns and systems that help us overcome the predictable obstacles (hurdles) that we inevitably encounter along the way. Once we do that, we will improve our capability on our days when it seems nothing is going right to maintain our progress and increase our overall capacity on the days that actually go according to plan. Because if we’re only on track when things go according to plan, we will constantly find ourselves falling off track and frustrated.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I’m joined by coach & mom, Melissa Vogel, to discuss what she calls “The Bomb Life.”We go into depth on: The importance of understanding the cost of inactionHow shifting your identity sets you up for successHow to embrace the journey rather than just the outcomeWhy self-love and self-belief are crucial for successWhy taking care of yourself as a parent is essentialThrough her own transformation story and postpartum journey, Melissa learned how mental and emotional health impacts physical health, particularly for mothers. We explore the importance of building inner strength, self-love, and community support in achieving your goals. Those directly impact the cyclical relationship between identity and action which helps us become someone who embraces the process of fitness rather than focusing solely on outcomes. Through that process, we recognize that self-care is essential, not selfish, and that parents should model healthy behaviors for their children.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.You can connect with Melissa on her Instagram, her website, or listen to her podcast.

On today’s episode, we dive further into the nuanced conversation surrounding weight loss medications.We go into depth on:The importance of weighing the risks and potential benefits with medicationsHow to know if weight loss medications are right for youHow the conversation about weight loss meds has tainted our understanding of them and weight loss in generalWhy taking weight loss meds isn’t the “easy way out,” but instead changes the hardWhy understanding the full scope of what these meds do can help inform decisionsWeight loss medications (ozempic and other GLP-1’s) have become incredibly popular and even common for doctors to prescribe them to help treat other medical problems. As such, many people are left confused wondering whether or not these meds are appropriate or right for them. In this episode, we dive into the nuance of this conversation like I’ve been having with several clients and other people recently. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we discuss the importance of failure on the journey to success. Often when we start something, we expect to be good immediately. Today, we dispel that myth and reframe it.We go into depth on:The importance of having reasonable expectations from the beginningHow to persevere through the inevitable challenges of something newHow to comparing yourself to someone years ahead of you leads to disappointmentWhy you need to be terrible at something before you can be good at itWhy embracing your own failures as learning experiences leads to lasting success.We need to increase our tolerance for failure. We need to get to a place where we don’t internalize the failing and believe that we, ourselves, are a failure as a result of failing. Failing is inevitable on the journey to success. On our weight loss and fitness journeys, we often have unrealistic expectations for how quickly we will see results or perform at an elite level. But, in order to get to elite, you have to start at truly terrible and be will to stay there for a while. In this episode, I share several examples of how this plays out in our lives both inside and outside the fitness journey and set a reasonable roadmap for success.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I run a coaching call with my co-host, Amy, where we discuss her current fitness situation, her struggles, and map out a plan for her.We go into depth on:The importance of sleep to successHow to improve sleep quality and quantityHow to improve meal quality without skipping your favorite foodsWhy you need to get specific with the source of the problemWhy identifying leading behaviors can have lasting impactAmy has struggled with sleep and her nutrition for most of her life and they are holding her back from doing some of the things that she really wants to do and being the full version of who she wants to be. We dig to find the source of those struggles, identify why she hasn’t been able to solve them so far, and hone in on why it’s important for her to solve them. Even more, we come up with some actionable next steps for her to start making improvements in these areas.This episode is as practical as it gets and gives a taste of what it’s like to be coached by me. If you’d like to book your own free breakthrough call with me, you can apply here.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we expand on the concept of the fit life from episode 41 based on my weekend in Mexico.We go into depth on:What is a fit lifeHow to work backward from your dream life to set your goalsHow to decide what tradeoffs to make to build out your fit lifeHow to measure the right data for your goalsHow our goals shift with each season of our life and what to do when they doWe get to decide what our personal fit life looks like and what we’re willing to do to get it. There’s a cost for everything and we just need to pick the cost. Often we boil fitness down to one-size-fits-all when that’s not true. Fitness is an individual journey with individual goals. Defining the goals determines the journey. We go into how in this episode.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we discuss a concept called the be-do-have cycle for consistent action and results.We go into depth on: The importance of leading with actionHow to shifting your identity can impact your behaviorsHow the be-do-have cycle can reframe our understanding of changing our behaviorWhy we need to take action even when it feels contrary to our current identityWhy complaining without change is foolishnessWe often think about changing our identity as leading to behavior change. And, in some ways, it does. But we miss the ways in which action fits into the process and where the results come from. The Be-Do-Have cycle is a reframe on the idea that we can just change our identity. It starts with actions.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, I’m joined by pain-reduction specialist, Shane Warne, and my wife, Megan, to go over a real-time mobility evaluation to identify the source of her hip and back pain.This is a pretty cool and unique episode where Shane actually goes through a large portion of his evaluations process for Megan. You get to experience, in real-time, his observations, suggestions, and game planning process.Megan suffered a torn labrum in her hip that has led to hip, low back, and knee pain. Shane walks us through the things he’s looking for in her mobility that may have contributed to the injury and how she can go about remedying those issues after her surgery to make sure she doesn’t get hurt again. If you’re someone who’s suffered from chronic pain and regular physical therapy hasn’t made a difference, this one might be worth the watch/listen.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.You can connect with Shane on his Instagram.

On today’s episode, I’m joined by pain-reduction specialist, Shane Warne, to discuss the fundamentals of actually living free from chronic pain.We go into depth on: The importance of identifying the root cause of our painHow traditional rehabilitation focuses on a return to the state that caused injuryHow pain and tightness can show up as a symptom rather than a causeWhy common rehab exercises might not actually solve the problemWhy joint mobility and control is where true healing occursChronic pain is brutal. It can truly suck the joy out of our life. And, oftentimes, we’re faced with two less-than-ideal options to treat it: surgery or never-ending rehab that doesn’t seem to actually fix the problem. Shane shares how we need to reframe our understanding of pain and pain reduction to actually fix the problem once and for all.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.You can connect with Shane on his Instagram.

On today’s episode, we explore a new theory I’ve been working on for what actually drives lasting behavior change and how to make it easier.We go into depth on: The importance of identifying your leading behaviorsHow to hack your own psychology to identify the source of positive and negative behaviorsHow to work backward from the desired outcome to identify the leading actionWhy focusing on the lagging behaviors keeps us frustratedWhy behavior and psychology are translatable for any setting (fitness, business, parenting, etc.)In business, we often discuss leading vs. lagging indicators. A lagging indicator is revenue while a leading indicator is sales reach outs. We control the leading indicators and, if we do them well, they LEAD to the lagging indicators. We all want the lagging indicators. We want the results, but focusing solely on the results, on the end product, leaves us feeling frustrated when we can’t seem to change it. The same is true with our behavior. So, if we want to change our behavior, we have to work backward to the source. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we address and debunk some popular fitness & nutrition myths that are making their rounds in the world today.We tackle:  Meal timing, eating late at night, and intermittent fasting (as well as other fasts) Why you might not be losing weight on a 1200 calorie diet (is it starvation mode?) Fasted cardio, HIIT training, and specific treadmill workouts for fat loss Does lifting heavy make you bulky? What are the best exercises for toned muscle? What role do insulin, cortisol, gut health, and other hormones play in weight loss? What foods are healthy or not healthy for you? Which ones suppress weight loss? And moreIn today’s age of the internet, attention is currency. Most people giving health, fitness & nutrition advice online are not in the helping-people business; they’re in the attention-getting business. The best way to get attention is to say something that is counter to popular belief or claim to have a secret solution to a problem that people didn’t know they had. This is mainly because boring doesn’t sell. So, in this episode, I’m going to go through the popular messaging currently on the internet and help bring clarity to what actually moves the needle.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we some of the lessons that I learned and wanted to share from my (and my family’s) experience with the norovirus.We go into depth on:  The difference between weight loss and fat loss How to change your expectations based on your circumstances How to be proactive to avoid predictable setbacks Why setting yourself up for success helps keep you on track when life gets hard Why actions determine identityA week after dealing with norovirus that ran through my family, I share some of the lessons and reminders that came up during this time. It’s challenging, particularly for parents, who are on track to navigate these unexpected interruptions. It can feel like all your momentum is gone and it’s hard to get back to work. In this episode, I share my journey to getting back on track including how I’m doing it and what my expectations are for myself.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

On today’s episode, we discuss getting back on track after falling off our fitness and nutrition plan.  We go into depth on:  The importance of anticipating hiccups & setbacks on our journey How to get back on track after setbacks How to rewire our brain on what we need to do to see success Why the comeback is more important than the setback Why chasing perfection keeps us stuck The irony is that this episode was recorded mere minutes before I fell prey to norovirus (which ran through our whole family). It took nearly a week for me to feel & eat normally again which set me back considerably on my current fat loss phase.To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.