The Transformationcoach.me Podcast

So there is a really common trap that I think we all tend to fall into from time to time......or all the time.....myself included. We get to thinking along the lines of "If I could just make XYZ happen then things will get easy for me!". In working with clients I will hear comments like: "If I can just lose 30lbs I will have this diet thing figured out and it's going to be smooth sailing from there!" "If I can just get this big promotion then I will be able to afford to take more time for the gym and my schedule will be easy!" "If I can just hang in there until the kids start going to school things will open up with my schedule and it will be easy to get in my workouts!" So today I'm going to talk about switching up our focus from "making things easy in the future" to "striving to make our current reality better" and explore the idea of the pain of growth vs the pain of decay. Ready to donate some weight to my Million Pound Mission? Check out my brand NEW Transformation Foundation Course. This course is ideal

TIME.....it's our most valuable resource and it seems like we never have enough. Unfortunately when we are running low on time the things that tend to get squeezed out of the schedule include our workouts, meal prep, sleep, and rejuvenation time. So we are all out there going 100 mph through our days as we cut out the things that we need to live a long, healthy life.........this is obviously a recipe for disaster. In this episode I'm going to cover the four lies that we all tend to tell ourselves about not having enough time to invest in our own health. Thanks to our sponsor for this episode: www.TryAboutTime.com Use the promo code "transformationcoach" at checkout and get 25% off your order. Be sure to check out the companion blog post for this episode: https://www.transformationcoach.me/blog/episode-47-the-four-lies-we-tell-ourselves-about-not-having-enough-time Ready to start YOUR transformation today? Check out my brand NEW Transformation Foundation Course. This course is ideal for anyone that wants to la

Ordinary....Superpowers......What? I know, the term kind of contradicts itself at first, but once you listen to my interview with author Mark Henson it will 100% make sense! You see, we are all given a certain set of abilities, skills, and talents that we totally ROCK at and many times we take them for granted and assume that everyone can do those things just as good as we can, but that isn't the case! These are our ordinary superpowers and this week we are going to learn how to put them to good use! In my interview with Mark Henson (author of the book Ordinary Superpowers) we discuss the following: What lit his fire to bring the ordinary superpowers message to the world? What exactly is an ordinary superpower? A four step test to see if a talent/ability qualifies as an ordinary superpower. How has Mark used his own ordinary superpowers to improve his health and fitness? We talk about my ordinary superpowers and how I apply them to my work and family life. How to apply your ordinary superpowers to get out of

It's always nice to see someone just light up their transformation right from the start. What I have discovered though is that there is always a little bit more behind these people that seem to be "overnight success stories".....and the story we are telling this week was a year and a half in the making. Nick Bragin has 100% been on FIRE with his transformation. He is one of the most coachable clients that I've had in recent memory but it took him a year and a half to get his WHY, his motivation, and his mindset all aligned in order to get to that place where he was ready for action. Listen to my interview with Nick where we discuss: What motivated him to get started (after initially thinking about it a year and a half earlier). His keys to success. Why he has been 100% on board since he started. What his biggest transformation danger zones are. The advice he would give someone that is just getting started. Thanks to our sponsor for this episode: www.TryAboutTime.com Use the promo code "transformationcoach" at

"One day or day one?.....You get to choose." I was listening to one of my favorite podcasts called The Minimalists and the above quote struck a chord. One of the biggest transformation traps that I see people fall into is when they sit and wait for the perfect time to get started. People will start: Tomorrow....."because I'm already off to a rough start today and I might as well enjoy myself for just one more day!" Next Monday......."because it's the beginning of the week!" Next week....."because this week is kinda busy!" Next month......"because we've got a vacation coming up and the kids are out of school!" Next January....."because the holidays are coming up and it is impossible to do anything during that time of year!" It is about starting their transformation journey One Day instead of making today Day One. With this episode I'm going to show you how to get your head right so you can start TODAY. Be sure to check out the companion blog post for this episode: https://www.transformationcoach.me/blog/episod

All of my loyal podcast listeners know that I close each show with the same phrase "Own It: every meal, every workout, every day". My guest for this episode struggled with her weight from a very young age but everything changed when she just decided to step up and own it. She made the decision that she was the one that had to step up and take responsibility for her actions. This mindset shift changed everything! You are going to be totally inspired by my guest this week Lexy Peach. In the podcast there are a couple of moments where she just opens her heart and goes OFF. I was very motivated by our session and I know that you will be too! I recommend that you give this podcast episode a listen and then check out my top takeaway tips in my blog post: https://www.transformationcoach.me/blog/episode-43-126lb-transformation-success-story-with-lexy-peach I would LOVE IT if you could leave me a rating and review on iTunes and/or Soundcloud after you listen to this episode. This will help me climb the podcast ranking

If you have been working on building a healthy lifestyle for a decent amount of time you have probably realized that things can get pretty expensive in the food department. It can be a huge stressor when you really want to lose weight and be healthy but the strain on your budget is just a soul crusher. I feel you, and today I'm going to come to the rescue with six strategies to help you reduce the cost of healthy eating! If you like this podcast you will LOVE the FREE support community I've formed. We share weekly inspiration, fitness tips, recipes, and special group challenges. You can request to join my FREE Defeat The Cheat group here: www.DefeatTheCheat.com If you really want to get after it check out my FREE group challenge archive where you get access to current and previous challenges that we have done: https://www.transformationcoach.me/p/groupchallenge

I want you to think about the last week and all of the things, good and bad, that you have encountered. You've probably had at least a few stressful moments in there right? One of the tricks to transformation success is developing the ability to become great at handling these stressful situations and making solid decisions. Over the past 1,000 days I feel like I've had a really solid sample of many of life's stressors that we all face as human beings and in this episode I'm going to give you my top FOUR takeaways that I had from my 1,000 Day No Cheat Challenge and I've also got TWO action steps for you. To dive deeper on this topic check out my blog post: https://www.transformationcoach.me/blog/episode-41-what-i-ve-learned-from-1-000-days-without-a-cheat Join my FREE Defeat The Cheat Facebook support group. We share daily tips, motivation, recipes, and do FREE monthly challenges: www.DefeatTheCheat.com Join our next FREE group challenge and get access to our challenge archive so you can repeat your favorites

In the past I've talked a lot about how important it is to have a solid WHY behind any goal that you have set for yourself. This is especially important when you have a goal of transforming your body and lifestyle. This week my special guest Mike Daggett is going to tell you about how one moment of realization changed everything for him. His back was against the wall and there was no other option than to GET HEALTHY and reclaim control over his mind, body, and lifestyle. You are going to LOVE this interview. Give it a listen first and then check out my top takeaways in my blog post: https://www.transformationcoach.me/blog/episode-40-91lb-transformation-success-story-with-mike-daggett You can connect with Mike and learn more about his amazing story via his website www.FatDag.com Don't forget to check out my FREE Defeat The Cheat Facebook Support Community at www.DefeatTheCheat.com We are on there daily sharing motivation, transformation tips, recipes, and we do some amazing challenges! All styles of fitness/nu

The ABS.....our most sought after target area when it comes to health, fitness, and body transformation. We all know that if we can tighten up that mid section it is a sign that we are healthy, fit, and looking great! The problem that people run into is that there is SO MUCH information out there on all the super-secret tips, tactics, and training regimens that are going to help you develop your six pack in 37 seconds or less......we get lost, we program hop, or we never get started in the first place. So my goal today is to try and simplify things down a LOT and show you the three essential components that must be in place for you to be able to effectively develop, and unearth, those abdominal muscles. To dive deeper on this topic check out my blog post: https://www.transformationcoach.me/blog/episode-39-the-three-must-have-components-for-your-abdominal-development-strategy Join my FREE Hello Abs 5-Day Challenge: https://www.facebook.com/groups/DefeatTheCheat/ Registration for my NEW Hello Abs Bootcamp launc

I've got another special one for you this week! I had the pleasure of doing an interview session with Ruth LaRose from Eau Claire, Wisconsin. We talked in detail about how she has been able to lose over 155lbs over the last five years. Here are some of the topics we covered: Ruth's nutrition and fitness regimen basics How she started with five minute workouts and built up to doing full on bootcamp workouts. The importance of finding a supportive "fitness tribe" Her largest transformation danger zone What advice she would give someone that is just starting with their own weight loss journey. and MUCH more.... You are going to LOVE this interview. Ruth has done something pretty amazing with her transformation and you are going to enjoy how REAL she is. I 100% guarantee that you will relate to her story and have several "Aha!" moments along the way. To dive deeper on this topic check out my blog post and bonus video: https://www.transformationcoach.me/blog/episode-38-155lb-weight-loss-success-story-with-ruth-lar

If you follow me on Facebook or Instagram you will know that lately I've been talking a lot about using a variety of strategies depending on what your goals are. So this week I want to cover some of my thoughts on how you need to shift your strategies when you are transitioning from a weight loss focused goal to a lean muscle tone goal. To dive deeper on this topic check out my blog post and bonus video: https://www.transformationcoach.me/blog/episode-37-strategies-for-transitioning-from-a-weight-loss-goal-to-a-lean-muscle-tone-goal Have you checked out my FREE Defeat The Cheat Facebook Support Community yet? If not.....you owe it to yourself to take a peek but only if you are interested in being surrounded by awesomely supportive people who share daily tips, recipes, and motivation! www.DefeatTheCheat.com

We've all had those "life happens" moments when things just seem to go really wrong really quickly. For many people these situations can be a trigger that leads to falling out of line with their nutrition and/or fitness regimen for weeks at a time. This week I want to bring you a simple strategy that I use to make good decisions when I'm in a stressful situation. We CAN win these battles if we are smart about our plan of attack! To dive deeper on this topic check out my blog post and bonus video: https://www.transformationcoach.me/blog/episode-36-how-to-make-good-decisions-when-facing-stressful-situations Have you checked out my FREE Defeat The Cheat Facebook Support Community yet? If not.....you owe it to yourself to take a peek but only if you are interested in being surrounded by awesomely supportive people who share daily tips, recipes, and motivation! www.DefeatTheCheat.com

One of my most common questions that I get is: "What nutrition plan is best for me to use?". Today we are going to focus on this topic and I'm going to arm you with a simple process to use to find your best fit nutrition plan for your current set of goals. Use this link to download your FREE copy of The Nutrition Plan Filter tool mentioned in this episode: https://www.transformationcoach.me/p/npf To dig a little deeper on this topic use this link for my blog post and bonus video: https://www.transformationcoach.me/blog/episode-35-a-simple-process-to-help-you-choose-your-best-fit-nutrition-plan Join my FREE Facebook support community "The Defeat The Cheat Group". We share daily tips, recipes, and inspiration so that we can all reclaim control over our nutrition and fitness. Request to join (it's FREE) at www.DefeatTheCheat.com Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot t

If you are a super busy hard working parent you will know the feeling.......everyone else comes first and your health/fitness/personal time gets put on the back burner. For this episode I did a client strategy session with Nancy Adams. I had her go through my Lifestyle Audit process and we discussed some strategies to help super busy hard working parents square away some time to invest in themselves....AND how important it is to not feel guilty about that! I also wrote up a blog for this episode where I listed my FIVE key takeaways from my conversation with Nancy. To dig a little deeper on this topic check out my blog episode #34: https://www.transformationcoach.me/blog/episode-34-client-strategy-session-with-nancy-a You can download a FREE copy of my Lifestyle Audit process and follow along with this episode: https://www.transformationcoach.me/p/audit Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited

This week we are going to take another deep dive into our transformation danger zones. I define a danger zone as anything that causes a momentum shift in your transformation process from positive to negative. These are those tricky little "life happens" moments that catch us off guard and cause a transformation to crash and burn. Here are the download links for the two transformation tools I mention in the podcast: https://www.transformationcoach.me/p/bpw https://www.transformationcoach.me/p/dzplan Be sure to read through all of the bonus material (including a bonus VIDEO) on my blog: https://www.transformationcoach.me/blog/episode-33-three-essential-steps-to-help-you-conquer-your-transformation-danger-zones Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot today: http://www.transformationcoach.me/p/membership

I think we've all been there: spinning our wheels as we continue to experience those lovely life happens moments. Eventually this will lead to our health and fitness being on the back burner and we lose that precious positive momentum that we worked so hard for. We are in a fitness rut. Today I'm going to cover six tips to help get you OUT of that fitness rut and start making progress again. To dive deeper on this topic check out my blog episode #32: https://www.transformationcoach.me/blog/episode-32-six-tips-to-get-you-out-of-a-fitness-rut If you need a great place to kick off your transformation, check out my FREE 28 Day Defeat The Cheat Challenge Course: http://www.transformationcoach.me/p/DTC BRAND NEW: Stop spinning your wheels with a cycle of repeated weight loss and regain! Check out my new Transform(ed) Monthly Coaching Membership options. Space is limited so grab your roster spot today: http://www.transformationcoach.me/p/membership

This week I had a great client strategy session with Chad B. This one was a little bit unique compared to my other strategy sessions because Chad is a relatively new client of mine. He's just six weeks into his transformation program and doing an awesome job with it so far! I thought it would be interesting to have him come onto the podcast and talk about the types of issues that people face when they are first starting out with one of my programs and then get into some "next steps" strategy. We cover the following topics and MORE: *The importance of focusing on the current version of yourself. *The importance of giving up control and asking for help. *The pressure we put on ourselves to constantly see results. *Getting organized so you can deal with stress. To dive deeper on this topic check out my blog episode #31: https://www.transformationcoach.me/blog/episode-31-client-strategy-session-with-chad-b If you have targeted your mid section as an improvement area be sure to sign up for our FREE Hello Abs Start

So this week's topic is going to be focused around a question that I get a LOT from concerned new clients: "Dude.....I've been logging my meals and tracking my fitness for like an entire MONTH....am I going to have to do this forever??". So this question will pop up in several variations but they are always centered around the thought of people stressing about the amount of mental focus and overall time it takes to be "on a plan" and they are worried that it will always be like that. Today I'm here to deliver some great news: As long as you are willing to put in consistent hard work up front, you will eventually be on autopilot with this new healthy lifestyle that you are developing. Today I'm going to walk you through the process of how this happens! To dive deeper into this topic check out my blog episode #30: https://www.transformationcoach.me/blog/episode-30-how-to-make-your-new-program-a-part-of-a-permanent-healthy-lifestyle If you need a great place to kick off your transformation, check out my FREE 28

It is really easy to get stuck in that "start up holding pattern" when you launch a new transformation process or try a new program. Today I've got four critical questions to ask yourself so that you can become 100% coachable and ready to get amazing results from your new program. To dive deeper into this topic be sure to check out my blog episode #29: https://www.transformationcoach.me/blog/episode-29-four-critical-questions-to-ask-yourself-before-you-start-your-transformation If you struggle with being consistent with your nutrition plan and feel like you need to regain control check out my FREE Defeat The Cheat Course: https://www.transformationcoach.me/p/DTC