Fit(ish) Project

GLP 1s have changed the weight loss conversation, but even if you never use one, there are practical lessons we can take from how they work.In this episode, you’ll learn:• Why calories still matter most for weight loss, and how GLP 1s help reinforce the truth that eating less is the main driver of fat loss.• How managing hunger can make weight loss feel easier, and simple ways to stay fuller with protein, fiber, high volume foods, better sleep, and regular meals.• Why weight loss is not just physical, and how food noise, stress eating, boredom eating, and your relationship with food can make consistency harder.• Why keeping the weight off comes down to sustainability, muscle building, and learning the habits you can actually keep doing for years.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

You go to the gym, but you don’t really look like it yet. In this episode, we’ll walk through exactly what you need to do to change that, including the biggest diet, training, and lifestyle mistakes that keep people from seeing any changes in their body. In this episode, you’ll learn:• Why working out more won’t fix the problem if your diet doesn’t include the right things to support fat loss and muscle growth• The top 3 training mistakes people make when they can’t get their body to change and how to fix them• How your expectations set the stage for whether or not you actually achieve the result you’re looking for• How lifestyle factors like sleep and stress play a role in transforming your body1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

You may be thinking about weight loss the wrong way. If you care about how you look, feel, and perform, then it’s not just about losing weight. It’s about losing fat and maximizing muscle mass. In this podcast, you'll learn: • why maintaining muscle is one of the biggest keys to better body composition, strength, metabolism, and long-term results• Why losing weight as fast as possible is usually the wrong goal if you want to look better and keep the results• 3 common mistakes people make that cause muscle loss during a fat loss phase• A simple fat loss checklist to help you lose fat while supporting muscle retention or growth1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Q & A episode where we discuss these topics  How to balance running (or any cardio) with your strength training   Tips for getting out of the "perfect diet" leading to the overeating trap  An effective and efficient workout plan if you have only 3 days to work out per week Building back confidence after failing at your fitness goals  Practical tips for making the most progress in the least amount of time 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

What if you could eat a lot of the same foods you already enjoy, make a few small tweaks, and go from gaining weight to losing it?That’s exactly what calorie swaps can help you do. When you better understand food and calories, dieting starts to feel a whole lot simpler and less restrictive. More importantly, it becomes something you can actually stick with long-term, so your results last for years, not just a few weeks.In this episode, you'll learn: What energy balance is and why understanding it is the key to losing, gaining, or maintaining your weight  The most common eating mistake that keeps people stuck, and how to solve it  How to make "unhealthy" food higher in protein and lower in calories to fit your goals  Food swaps you can make today to save you thousands of calories per week, based on the most common foods we're all likely eating 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

You know sleep matters, but how often are you actually getting a good night’s sleep?When it comes to losing fat, building muscle, and improving your health, sleep is one of the most overlooked pieces of the puzzle. But it plays a huge role in how you look, feel, and perform every single day. In this episode, you'll learn:  How improving your sleep can make fat loss easier Why not getting enough sleep can hurt metabolism, muscle building, fat loss, and recovery How better sleep can help you build muscle and perform better in your workouts  Practical tips you can use right away to start sleeping better tonight1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

If you're putting in the work, don't you want to maximize your results? Learn to fuel your workouts the right way so you can perform better, recover faster, and keep making progress instead of feeling flat, drained, and underperforming.In this episode, I break down:• The most common fueling mistakes people make, including under-eating, avoiding carbs, getting too little fat, skimping on protein, and ignoring hydration• How to fuel for lifting before, during, and after your workouts so you have stronger workouts and better recovery• How fueling changes for endurance and high intensity training, including carbs, fluids, and electrolytes before, during, and after longer efforts• Simple practical examples of what to eat and drink so you can stop overthinking it and start getting more out of your training1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Q & A episode where we cover the following topics  Why is changing so difficult, and what traits do you need to make lasting change  Is fasted cardio better for fat loss  A step-by-step plan to lose 20 pounds before summer  How to know when you should push through or when to pull back with workouts  Tips for improving your cardio and lowering your heart rate over time If you have questions you want answered in the future, you can always message me at any of the social accounts below! 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Two people who have lost 100 pounds sharing their knowledge and experiences with you. We skip past the surface-level stuff and get into mindset, psychology, and the behind-the-scenes details people don't talk about around weight loss. It's the part many people overlook, and it's one of the main reasons people struggle to get results and why it's so hard to find people who can lose weight and keep it off. In this episode, we talk about: What finally changed for Mady to make the changes stick this time  How she managed to do this with a husband and 3 kids, and what role they played in this Things she learned and mindset shifts about food she had to make to see results  How to set yourself up for success with a huge goal like losing 100 pounds Find out more about Mady here! 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Most people get into fitness because they want more confidence. Confidence isn’t something you’re born with, it’s something you can build and fitness is one of the most tangible ways you can do it. In this episode, we're going to break down exactly how and you'll learn: The Look Feel Perform framework, so you know exactly how fitness builds confidence  How to build confidence and a better body without relying on motivation or perfection Simple training and nutrition actions to improve how you look and feel without getting obsessive How performance goals expand what you believe you can do and carry over into work relationships and lifeFit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

We all want faster progress and assume that means doing more, but most people are overlooking the a big piece of the puzzle: recovery. Your ability to recover determines how fast you make progress.In this episode you'll learn how you can optimize your recovery without a ton of extra work and you'll also learn: The big 3 recovery levers that actually move the needle the most How to train smarter so you’re not burying yourself and slowing down progress  How getting a few things right outside the gym can boost your results inside the gym, better energy, better workouts, better progress. When things like stretching, soft tissue work, cold plunge, and sauna are a good idea, when they’re not, and how to use them without sabotaging progress.If you want more content like this you can check out any of my other socials and opt in to my weekly newsletter. Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

The scale can be one of the best tools for fat loss or the fastest way to quit early when you don’t know how to use it the right way. Thousands of people stay stuck or quit because of public enemy #1: the scale. In this episode, we're going to fix that! You'll learn: Most common scale mistakes people make and the simple changes you can make to fix them starting today Why the scale can go up even when you’re doing everything right and the main drivers that have nothing to do with fat gain Best practices using the scale that makes weigh-ins actually useful you stick to the plan and see better results  How to know you’re making real progress even if the number isn’t moving much by using other important metrics in addition to the scale Get tons more practical fitness content made for everyday people. 👇Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this Q and A episode, I answer common questions about fat loss, muscle building, and cardio  and give you practical strategies you can use right away. How to eat in a calorie deficit without feeling like you are starving by looking at things like fiber, volume eating, pre-planning, and your food environment. Whether meal timing matters for fat loss, and how to choose between a few bigger meals vs more frequent smaller meals based on what actually helps your hunger and consistency. How many sets per muscle per week you really need to build or maintain muscle, including the minimum effective dose, the realistic sweet spot for most people, and when higher volume makes sense. How much extra cardio actually helps with fat loss and whether or not it's worth it  How sleep affects how much fat you lose and how much muscle you build Join the 8 Week Washed Up Challenge 

If eating healthy feels hard, it’s probably because you’re trying to change your whole life overnight instead of building a simple system you can enjoy that's easily repeatable. In this pod, we'll go over:  The key to picking an approach that feels doable, not extreme, so you actually stick with it A repeatable weekly diet that keeps meals simple Monday through Friday, adds variety on weekends, and still allows 1 to 2 meals out without blowing everything up Simple protein and meal shortcuts (crockpot, whey, Greek yogurt, bars and shakes, canned and frozen foods, fast food upgrades) that save time and keep hunger under control Practical planning tips that make the healthy decision the easy decision (running meal list, staple grocery list, pickup or delivery, ingredient prep, and what to do when travel makes things messy)The "I DONT HAVE TIME" Cookbook1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

The goal isn’t just to live more years, it’s to actually enjoy those years. In this episode I break down 7 things you can start today that make you healthier now and stack the odds in your favor long term.What you’ll get from this episode The 7 biggest “longevity levers” that matter most (no hacks, just the fundamentals that actually work) Why each one matters in real life and how it connects to the biggest health problems people face Simple, doable action steps you can start today for every category (movement, food, stress, relationships, and more) The mindset shifts that make this sustainable so you stop doing all or nothing and start building health for life1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

A real conversation with Lynn, a dad of 3 and former athlete, on how he built a sustainable fitness routine that helped him lose fat, build muscle, and show up better for his family without burning out.In this episode, we talk about: The simple diet changes Lynn made to lose body fat and build muscle without feeling restricted The mindset he uses to balance work travel, family life, and training when life gets hectic How prioritizing his own health created a ripple effect that benefited his entire family The identity shift from former athlete to fit dad and how he rebuilt consistency in this new season of life1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

If you want practical tips on fat loss, muscle building, or motivation, this Q and A episode is a rapid fire reset with simple answers you can actually use this week. Good foods to eat for fat loss so you feel full, hit your protein, and stop guessing what “healthy” even means Filling low calorie foods that actually taste good so you can stay in a deficit without feeling like you’re dieting Best workout splits when you’re short on time so you still make progress even with a busy schedule Getting stronger and building muscle once you’ve hit a plateau with the simplest levers to pull 1st Steps or cardio for faster fat loss and how to use it without burning yourself out What to do when motivation is lacking so you can stay consistent even when you don’t feel like it1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Tracking calories is a skill that removes the guesswork so you can stop spinning your wheels and start losing fat on purpose. This episode shows you how to do it without adding a bunch more to your plate.In this episode, you'll learn • The basic principle all fat loss methods follow • How to simplify your macros with a simple focus on calories and protein • The biggest myths that keep people stuck and what’s actually true about metabolism, restriction, and time • Practical tips that make it easy and sustainable day to day (including eating out)1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this episode, I’m sharing the simple life hacks and mindset lessons that helped me lose 100 pounds, run a marathon, and stay in great shape in a way that felt doable and sustainable. What you’ll get from this episode Simple ways to make the healthy decision the default, even on busy days Small habit upgrades that create outsized results without needing perfection A better way to think about goals and consistency, so you stop starting over The mindset shift that helps you handle setbacks and keep moving forward with a 1% better approach1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Most people fail at fat loss because they chase fast results with methods they can’t sustain.In this episode, I break down the exact mindset and simple system that helped me lose 100 pounds and keep it off for 9 years. Why 80 to 90% consistency beats perfection, and how to set expectations so you actually stick with it The 5 pillars that drive sustainable fat loss: calories, protein, steps, workouts, and the 1% better mindset How to pick a realistic calorie target and adjust based on real feedback like scale trends, progress photos, and how your clothes fit The practical “do this today” steps for protein, daily movement, and weekly lifting so you build results you can maintain for years1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this Q and A episode, we break down fat loss, muscle building, and discipline in a way you can actually apply starting today. Here are a few things you can expect to learn:  How to lose a large amount of weight without gaining it back  Actionable tips to stop stress eating  How to build muscle in your 30s the most effective way How to build real discipline that sticks into the new year1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Learn how to add years to your life, plus add some life to those years by understanding these 3 numbers.In this episode, we break down the 3 metrics that predict not just how long you live but how strong, fit, and confident you feel along the way. Why understanding your VO2 max is important and how to improve it  Clear strength targets so you feel strong and fit today and in the future  What a healthy body fat range actually looks like and how to start moving toward it How to turn all of this into a realistic weekly plan for training and nutrition you can actually stick to1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Loose skin is one of the biggest fears people have about losing weight.In this episode, we'll break down what actually matters and what you can do about it, so loose skin is not the thing that stops you from getting healthy. How losing 100 pounds affected my own skin, and what I did that helped limit loose skin The main things you can control like weight loss speed, lifting, protein, sleep, and basic skin care The things you cannot control, like age, genetics, how long you have been overweight, and how much you plan to lose A simple plan to follow to keep your skin as tight as possible1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

If you are going to spend time working out then you might as well get the absolute most out of it.In this episode I share what I have learned from over 15 years of training myself and years of coaching others.• How you can use cardio and performance goals to see better results over time• How to get more out of the workouts you already do using simple progressions and back off sets so you can keep adding strength without adding a ton of extra time• Small upgrades like straps, finishers, smart rest times, and filming your form so you build muscle faster without living in the gym• Controlling the big levers outside the gym like sleep, and food to speed up your results 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

If you have spent years knowing you need to change but cannot seem to stick with it, this one is for you. Kyle has lost over 60 pounds total and more than 40 of those pounds in the 15 months we worked together, all while traveling for work and becoming a new dad.In this conversation we break down how an everyday guy with a busy schedule and real life stressors finally made it stick for good.You will hear:• What finally clicked for Kyle after years of starting and stopping• How he learned to eat in a way that works for real life, not just a perfect week• The simple structure we used to balance work travel, family life, and progress• How becoming a dad shaped his motivation and his choices• The mindset shifts that helped him stop chasing quick fixes and build a lifestyleIf you are a guy who has been telling yourself you will start on Monday, or you feel like you have tried everything and nothing sticks, Kyle’s story will hit home. He is a normal guy who decided he was done feeling stuck and was ready to become the kind of man his family can look up to.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Q&A episode diving into the common questions around diet, exercise, and anything health-related. In this episode, you'll learn  How to get rid of excessive late-night snacking  Best tips for building a strong and muscular back  Fat loss fast food options when you're on the go  3 options when you hit a weight loss plateau  Best ways to prevent muscle loss when mixing cardio and strength training 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Let's settle this debate! Snacks can help you lose fat or quietly stall your progress, depending on how you use them. In this episode, you'll learn exactly how to make them work for you rather than against you.In this episode, we'll lay out:  Hidden benefits of snacking  Sneaky problems with snacking  Who it's best for and who it's not  Best "fat loss" snacks  Practical snacking tips you can start using today  1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Leaner, stronger, and live longer are 3 of the most common fitness goals. We break down exactly how to move from where you are to where you want to be, one level at a time.In this podcast, you'll learn: How to set honest expectations so your plan matches what you can commit to  The key habits you need to get leaner, build muscle, and live longer  Practical next steps you can use to start improving today 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Let’s be real, you won’t always be perfect with your fitness. Busyness, stress, and life will make it difficult sometimes, but there are plenty of ways to keep momentum rolling. In this episode, we go over 15 ways to improve your training, diet, and lifestyle in under 5 minutes.What you’ll learn How to get a good workout even when short on time Easy ways to stay more consistent with your eating habits Quick wins to better manage stress and improve sleep  And much more! 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

A Q & A episode answer common questions about fitness and health and anything in between. In this episode, you’ll learn: How to stay consistent when life gets busy (and drop the guilt when you miss workouts) How much training it really takes to maintain your muscle and progress The truth about carbs — when they’re helpful, when they’re not, and how much you actually need Tips for starting running without burning out or getting injured How to balance lifting and cardio while breaking through weight-loss plateausIf you liked the podcast here's some other things to check out 👇1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this episode, I sit down with my former client Karen who’s lost 70 pounds and completely changed her life.Karen was overweight most of her life before deciding enough was enough. She made the leap, built consistency, and turned things around while juggling grad school and working overnight shifts.We dive into: What finally motivated her to start The physical and mental changes that came with the journey How she stayed consistent through tough schedules and long nights The mindset shifts that helped her keep the weight offIf you’ve ever felt like life is too busy or the odds are stacked against you, this story will prove what’s possible when you commit and take ownership.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Are you following a program or just hoping your workouts will “work themselves out”? In this episode, I teach you how to stop winging it and build a plan that actually delivers results.Here’s what you’ll gain: A breakdown of the 4 essential movement types (strength, cardio, mobility, walking / daily movement) and why each matters Why structured training consistently beats random exercising and how it speeds up your progress How a personalized plan will save you time (less wandering in the gym, fewer wasted sessions) Easy-to-adapt routines for 2-hour or 4-hour weekly time budgets, plus the keys to recovery, sleep, and nutrition to make it all work1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Everybody wants to know: What’s the best diet?   Keto, Mediterranean, Paleo, Carnivore. The options are endless, and everyone has an opinion. The truth is, the “best” diet depends on you.What You’ll Learn in This Episode The pros and cons of today’s most popular diets How to match a diet style to your personality and lifestyle so you can actually stick with it long term The patterns that the most effective diets all share Practical takeaways to cut through the noise and finally answer the question: what really is the best diet for you1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this Q&A episode, I’m tackling some common struggles people face with fitness, weight loss, and dealing with injuries.You’ll learn: How to handle cravings without derailing your progress (and the difference between true hunger vs. mental cravings) What to do about hip soreness when starting running and how to prevent it long-term Smart strategies to keep training when you’re injured so you don’t lose momentum The best ways to recover when you’re sore but still need to get a workout in Why plateaus happen and what to do when the scale stops moving How to transition away from calorie counting without gaining the weight back1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Most people don’t get stuck Monday–Friday. It’s the weekends... football, alcohol, pizza. That throws everything off and keeps people feeling stuck. Good news is you can do both, though!  In this episode, I’ll break down: How to set the right goal for the season (lose, maintain, or just enjoy). 3 simple weekend strategies to enjoy food and drinks without blowing progress. Quick tips for alcohol, snacking, and getting steps in. Why the scale always jumps on Monday and how to handle it.Listen in and walk away with a game plan you can actually use this weekend.Food Accounts To Follow For Low-Calorie Recipes Flexible Dieting LifestyleTasty Shreds 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Fitness trackers are everywhere, but are they actually helping you get results or not? In this episode, I break down the science, benefits, and pitfalls so you know how to use them effectively.You will learn:• What fitness metrics to pay attention to • The biggest mistake people make when using fitness trackers • How trackers can boost motivation and accountability without running your life• The dos and donts so you get the benefits without the stress1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Ever stepped on the scale and nearly panicked? The good news it’s rarely a bunch of fat gain. Today, I’ll show you what’s really happening when the number shoots up and what to do about it.What You'll Learn Why scale spikes are usually water retention—not fat gain and what actually causes them. The main triggers behind sudden weight jumps (carbs, salt, alcohol, stress, sleep, workouts, digestion). Practical strategies to bounce back without detoxes, crash diets, or punishment workouts. How to measure real progress beyond the scale so these moments don’t derail your motivation.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Most people think fitness is about doing more, eating less, and grinding harder. But the truth is your approach has to evolve if you want results that last.In this episode, I break down real questions about training, calories, and what actually works.What you’ll learn: Why your 20s and 30s require very different approaches to training and recovery Do you really need to track calories to lose weight—or is there another way? The most effective way to set your calorie target (and mistakes to avoid) How to maximize results when you’re short on time with warm-ups, mobility, and exercise selection1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Only 1 out of 10 people who lose weight will keep it off longer than 5 years. They aren’t special. They do a few things most people don’t. In this episode, we break down exactly what those things are so you can use them too. Why most people regain the weight within 1–5 years — and how to avoid becoming another statistic The 7 key habits successful weight loss maintainers have in common (and how to start building them today) How to design a lifestyle you actually enjoy so the results stick for good The mindset shift that makes getting back on track after a setback easier than ever1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

It’s hard to fix problems you don’t even see clearly. If you feel like you’re doing everything right but still not making progress this episode will help you figure out why.In this episode, I break down: The perfection trap that keeps smart people stuck at the starting line Why your expectations are making you quit too soon The real reason it feels like you're spinning your wheels (and how to fix it) How to start shifting your identity with small, consistent wins1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Can you really lose fat and build muscle at the same time? In this episode, we break down the truth about body recomposition and whether it’s the right move for you.What You’ll Learn: What body recomposition is and how it actually works Who should focus on fat loss, muscle gain, or try to do both Real strategies to get stronger, leaner, and feel better in a practical way  Pros and cons of recomposition vs. traditional bulking/cutting How to know which approach fits your body, goals, and lifestyle1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Tiny changes. Major progress. Discover how simple tweaks can transform your diet, training, mindset—and results. It's the 1% better mindset but backed with practical things for you to add in today. In this episode, you’ll learn how to… Nutrition hacks that stick: flavored or sparkling water, frozen strawberries, crockpot meals, smart fast‑food swaps. Efficient training boosts: superset and rest‑pause strategies, lifting straps, sneaky steps (walking pad), and going close to failure. Consistency made easy: set specific training goals, use accountability, and lean on the 5‑minute motivation rule. Lifestyle wins: calorie‑cycle around your social life, pick low‑calorie drinks, ban your phone from the bedroom, and sneak in short walks. Mindset & mobility on the go: take the stairs, sit on the floor, choose fun cardio or podcasts, and build healthy habits into daily life.Tune in for quick, actionable tips that stack into big wins.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this episode, we’re diving into how to fix a slower metabolism, fat loss travel tips, and answering some common questions about optimizing your gym routine and nutrition.Topics covered: Understanding metabolism and what factors can slow it down Practical ways to boost your metabolism with simple habits Travel-friendly fat loss tips to stay consistent on the go When and why to change exercises in the gym for better results How to get more protein without adding extra calories to your diet1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Your fat loss doesn’t start in the gym. It starts at the grocery store. In this episode, I’m breaking down exactly how to shop like someone serious about losing weight and keeping it off. Here’s what you’ll get from this episode: The biggest grocery shopping mistakes that sabotage fat loss (and what to do instead) A simple strategy to build your weekly grocery list without feeling overwhelmed The exact foods I recommend for high-protein, high-volume, and high-satiety meals How to balance the 80/20 rule and avoid keeping trigger foods that lead to overeatingIf you need some recipes, you can grab my free cookbook with over 50 macro-friendly, high-protein meals — linked in the show notes.50+ Recipes To Make Weight Loss Easier 1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Most people don’t fail because they don’t want to change. They fail because they’re stuck in the wrong mindset and focused on the wrong things. In this episode, we break down the mindset shifts and real-world habits that separate the people who finally make it stick from the ones who keep starting over. Why trying to be perfect keeps most guys stuck — and what to focus on instead How the most successful clients think about food, progress, and long-term change What “strategic ignorance” is and how it quietly sabotages your goals The underrated mindset shift that makes fitness sustainable (and actually enjoyable) How simple tracking and awareness (not obsession) leads to better results1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this episode, I break down the real science behind metabolism, aging, and why most people are blaming the wrong thing. I’ve coached everyone from middle schoolers to 70+ year olds — and the truth is, progress is possible at any age when you focus on what actually matters.Here’s what we dive into: What the latest research really says about how metabolism changes with age Why gaining weight seems so easy as we age and how to stop it from happening How much the average American actually eats and moves and why you should know What to focus on instead to kickstart results and build a body you feel good in1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this episode, I answer real questions that cut through the noise and get to the truth about fat loss, discipline, and what actually works.Here’s what we dive into: What the fat-burning zone really means (and why it doesn’t matter like you think) How to practically build discipline when motivation is low and life is busy My honest thoughts on GLP-1 meds like Ozempic and when they might actually help Why the scale can go up when you first start dieting—and what to focus on instead High reps vs low reps for building muscle: which is better and why it dependsIf you’re tired of second-guessing everything and just want real answers from someone who’s lived it—this one’s for you.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Tired of starting over? This episode breaks down why motivation isn’t your problem—it’s your system.If you’ve been trying to do everything right but still can’t stay consistent, this is the missing piece.Here’s what we'll get into: A simple way to build a system that works for your life How to stop relying on willpower and stay consistent Real examples from my own journey and clients What to focus on daily to lose fat and build muscle without overthinking it1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

In this episode, I sit down with my client Nate — a busy dad and husband who’s lost over 90 pounds and recently crushed a half marathon!We talk about the real stuff — what it took to get started, the plateaus he faced, and how we built a plan that actually fit his life. We'll get into: What finally pushed Nate to take action on his health How he lost 90+ pounds while juggling work, family, and life The mental shifts that helped him stay consistent (even during tough seasons) His approach to food, training, and building momentum over timeWhether you’ve got 30, 50, or 100 pounds to lose, Nate’s story will show you what’s possible when you stop chasing quick fixes and start playing the long game.1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness

Most people focus only on the physical side of fitness—impressive before-and-afters, building muscle, and losing weight. That stuff is great, but the mental side matters most if you want to keep those results for years to come.In this episode, I’m breaking down the mindset shifts so you can make this a lifestyle and avoid being like the majority of people who put in all the effort only to watch their results slip away.Here’s what you’ll take away: Why setting the right expectations from the start matters way more than you think 3 popular beliefs about fitness holding you back How to track progress beyond just your weight and measurements A simple way to build real confidence and start acting like the person you want to become1-on-1 Coaching: Interest Form Here Fit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook: bassbuiltfitnessTik tok: bassbuiltfitness