Optimized For Impact

“You are what you eat.” But…. Is that ACTUALLY true? On today's episode, I'm going to reveal 3 “buckets” or “pillars” of consumption that shape our waistlines, our bank accounts, and ultimately who we are as people.  I hope you find this episode to be as freeing and as powerful as I have.  To your health, impact, and living more fully alive! Joseph   Wanna be a rad person? Leave a quick rating and review for the podcast (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/ **********  

“You are what you eat.” But…. Is that ACTUALLY true? On today's episode, I'm going to reveal 3 “buckets” or “pillars” of consumption that shape our waistlines, our bank accounts, and ultimately who we are as people. I hope you find this episode to be as freeing and as powerful as I have. To your health, impact, and living more fully alive! Joseph Wanna be a rad person? Leave a quick rating and review for the podcast (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/ **********

Want to make reaching (and maintaining) your fat loss, health, or fitness goals simple, fast and easy? We all know that home cooked meals are always the most nutritious… but they can take so much time and effort… especially on the busiest of days. If you're looking for the secret to always having nutritious, healthy, and filling food ready to eat (so you don't need to place yet another order with overly-excited Beth at Dominos again this week…) this episode is just for you! Master modular meal prep so you can get (and stay) lean, fit and high performing… for life! To your health, impact, and living more fully alive! Joseph p.s. Please, Please PLEASE rate and review the podcast! (It only takes 30 SECONDS and you'll join us in helping 1 Million people live happier, healthier, more fulfilled lives!) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

Want to make reaching (and maintaining) your fat loss, health, or fitness goals simple, fast and easy? We all know that home cooked meals are always the most nutritious… but they can take so much time and effort… especially on the busiest of days. If you're looking for the secret to always having nutritious, healthy, and filling food ready to eat (so you don't need to place yet another order with overly-excited Beth at Dominos again this week…) this episode is just for you! Master modular meal prep so you can get (and stay) lean, fit and high performing… for life! To your health, impact, and living more fully alive! Joseph p.s. Please, Please PLEASE rate and review the podcast! (It only takes 30 SECONDS and you'll join us in helping 1 Million people live happier, healthier, more fulfilled lives!) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/  

Growing up, I was a sucker for cool “tactical” stuff. Slap “Tactical” on something and I wanted it. A vest? Meh. A “Tactical” vest? YES PLEASE! So, in the spirit of making simple nutrition cool again, I present you one of my secret “tactical” healthy eating skills. This tactical strategy will help keep you lean, fit and high performing without even realizing it. The “Tactical” Whole Fruit Snack is a tactical way to turn the tables of a classic “snack attack” in your favor. I hope you give it a tactical listen and that I helps you more fully live a healthier, happier, high performing life. To your health, impact, and living more fully alive! Joseph p.s. Please, Please PLEASE tactically rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/ ********** p.p.s. How many times did I say “tactical” in this show bio? (lols in tactical laughing).

Growing up, I was a sucker for cool “tactical” stuff. Slap “Tactical” on something and I wanted it. A vest? Meh. A “Tactical” vest? YES PLEASE! So, in the spirit of making simple nutrition cool again, I present you one of my secret “tactical” healthy eating skills. This tactical strategy will help keep you lean, fit and high performing without even realizing it. The “Tactical” Whole Fruit Snack is a tactical way to turn the tables of a classic “snack attack” in your favor. I hope you give it a tactical listen and that I helps you more fully live a healthier, happier, high performing life. To your health, impact, and living more fully alive! Joseph p.s. Please, Please PLEASE tactically rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/ ********** p.p.s. How many times did I say “tactical” in this show bio? (lols in tactical laughing).  

What matters more: (1) what you're eating? (2) how you're eating? (3) why you're eating? (4) where you're eating? In this episode, you'll discover the “4 Horsemen” of eating and how becoming a more highly skilled eater will allow you to lose fat, stay lean, boost performance and live a healthier, happier, and more fulfilled life… nearly on autopilot. This is one of the concepts that has most powerfully shaped my own body, health, performance, and life… and I hope you find it as useful (and powerful) as I have. To your health, impact, and living more fully alive! Joseph p.s. Please, Please PLEASE rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

What matters more: (1) what you're eating? (2) how you're eating? (3) why you're eating? (4) where you're eating? In this episode, you'll discover the “4 Horsemen” of eating and how becoming a more highly skilled eater will allow you to lose fat, stay lean, boost performance and live a healthier, happier, and more fulfilled life… nearly on autopilot. This is one of the concepts that has most powerfully shaped my own body, health, performance, and life… and I hope you find it as useful (and powerful) as I have.  To your health, impact, and living more fully alive! Joseph   p.s. Please, Please PLEASE rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/  

What if you could just "switch on" a system in your body that would keep you more lean, fit and strong without you having to do anything.  Well, have I got BIG NEWS for you!! It doesn't exist.  BUT! There is a process that works VERY SIMILAR to the magical system above.  And this process is so simple that once you "flip on" the 3 "switches" that get it running... ...you will discover that you can lose weight, stay lean, and live more strong, energized and fit without really.. doing anything extra! This is a process that I have used for the past 4 years to practically "automate" my body composition year round.  And in this episode I'm going to share it with ya! So listen in to discover: -the 3 "switches" that turn you into a lean, mean (nice), fit machine -the "voluminous" food approach -which 3 food groups powerfully reduce cravings and "snack attacks" -how you can quickly implement this "machine" into your daily routine, no matter how jam-packed your calendar is I hope you find this as valuable as I have! To your health, impact, and living more fully alive! Joseph   Have you left a rating and review for the podcast yet? (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/ **********  

What if you could just "switch on" a system in your body that would keep you more lean, fit and strong without you having to do anything. Well, have I got BIG NEWS for you!! It doesn't exist. BUT! There is a process that works VERY SIMILAR to the magical system above. And this process is so simple that once you "flip on" the 3 "switches" that get it running... ...you will discover that you can lose weight, stay lean, and live more strong, energized and fit without really.. doing anything extra! This is a process that I have used for the past 4 years to practically "automate" my body composition year round. And in this episode I'm going to share it with ya! So listen in to discover: -the 3 "switches" that turn you into a lean, mean (nice), fit machine -the "voluminous" food approach -which 3 food groups powerfully reduce cravings and "snack attacks" -how you can quickly implement this "machine" into your daily routine, no matter how jam-packed your calendar is I hope you find this as valuable as I have! To your health, impact, and living more fully alive! Joseph Have you left a rating and review for the podcast yet? (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/ **********

One of the most simple, yet powerful actions I've taken over the past 2-4 years is creating personal mission statements or “power statements” that, in a few words, remind me of who I am, what I'm pursuing in life, and the actions must take to live in alignment with my values and purpose.  Have you ever created a personal statement? Let's back up… do you feel like you have a clear goal of your current purpose, mission, or highest goal in life? If not, this simple, 5 minute exercise can help! In this episode, you'll hear: -How to create your own Personal Philosophy -How your Personal Philosophy can help you push past fear and anxiety -Why understanding your values and goals is crucial for success I hope you find this valuable! To your health, impact, and living more fully alive! Joseph Please, Please PLEASE rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

One of the most simple, yet powerful actions I've taken over the past 2-4 years is creating personal mission statements or “power statements” that, in a few words, remind me of who I am, what I'm pursuing in life, and the actions must take to live in alignment with my values and purpose. Have you ever created a personal statement? Let's back up… do you feel like you have a clear goal of your current purpose, mission, or highest goal in life? If not, this simple, 5 minute exercise can help! In this episode, you'll hear: -How to create your own Personal Philosophy -How your Personal Philosophy can help you push past fear and anxiety -Why understanding your values and goals is crucial for success I hope you find this valuable! To your health, impact, and living more fully alive! Joseph Please, Please PLEASE rate and review the podcast! (it helps out a TON) https://apple.co/3X3MWdT ********** Have questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

Imagine with me for a moment… you just bought a house! Yay!!!!   And it's PERFECT…. expect for those kitchen cabinets… and the bathroom linoleum… and the weird half wall blocking in the kitchen…   Ok, it's a great house but it could use a few tweaks to make it the DREAM house.    So what do you do?   Option A: Pick up a hammer and remodel each room, one at a time. Option B: Bulldoze the entire house and build a completely new one.   … I hope you picked “Option A” and I hope you agree that “Option B” is pure crazy-pants!   Buuuuut. Many of us choose the Bulldozer when it comes to starting a new diet or fitness plan.    All too often, we make a TON of changes all at once and completely bulldoze our existing schedule, habits, and routines.    Unfortunately, just like the house example… that rarely ends well.    So in today's episode, I'm going to give you a few “Hammer” ideas for “remodeling” your health and fitness without destroying everything.    Basically, how to “flatten” your stomach without flattening “the house.” (see what I did there? hehehe)   I hope you enjoy and find it helpful!   To your health, impact, and living more fully alive!   Joseph   If you haven't already, please, Please, PLEASE take 30 seconds to rate and review the podcast! https://apple.co/3X3MWdT ********** Got questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

Imagine with me for a moment… you just bought a house! Yay!!!! And it's PERFECT…. expect for those kitchen cabinets… and the bathroom linoleum… and the weird half wall blocking in the kitchen… Ok, it's a great house but it could use a few tweaks to make it the DREAM house. So what do you do? Option A: Pick up a hammer and remodel each room, one at a time. Option B: Bulldoze the entire house and build a completely new one. … I hope you picked “Option A” and I hope you agree that “Option B” is pure crazy-pants! Buuuuut. Many of us choose the Bulldozer when it comes to starting a new diet or fitness plan. All too often, we make a TON of changes all at once and completely bulldoze our existing schedule, habits, and routines. Unfortunately, just like the house example… that rarely ends well. So in today's episode, I'm going to give you a few “Hammer” ideas for “remodeling” your health and fitness without destroying everything. Basically, how to “flatten” your stomach without flattening “the house.” (see what I did there? hehehe) I hope you enjoy and find it helpful! To your health, impact, and living more fully alive! Joseph If you haven't already, please, Please, PLEASE take 30 seconds to rate and review the podcast! https://apple.co/3X3MWdT ********** Got questions? (or just wanna chat?) Message me on Instagram: https://www.instagram.com/itscoachjoseph/

In this episode, you're going to discover 4 questions that can help you break free from procrastination and just do the darn thing. While it may appear like no big deal, procrastination is one of most powerful forces preventing you from pursuing, and achieving, the dreams you have for yourself and your life. And the reason why most people get trapped in "Procrastination Swamp" isn't about lacking enough willpower, motivation, or disciple.. it's actually about clarity.  There are always two "invisible" (and often subconscious) forces inside your mind that are causing you to procrastinate.  And until you "shine a light" on them and clearly see what they are, you may stay stuck in the goopy muck of procrastination.  Break free from "Procrastination Swamp" with 4 Crazy Questions In just 20 minutes, you're going to: Discover the two "invisible" forces that make you procrastinate Break free from Procrastination Swap with the 4 Crazy Questions Bridge the Knowing-Doing Gap and finally just "do the darn thing!" Take the next step toward your epic dreams and goals Download your 4 Crazy Questions Worksheet here: https://drive.google.com/file/d/159jG7Xbaj7cq_bXpkq90lWzTcrctYU1C/view?usp=sharing I hope you find this as useful as I have!! Onward my friends!

In this episode, you're going to discover 4 questions that can help you break free from procrastination and just do the darn thing. While it may appear like no big deal, procrastination is one of most powerful forces preventing you from pursuing, and achieving, the dreams you have for yourself and your life. And the reason why most people get trapped in "Procrastination Swamp" isn't about lacking enough willpower, motivation, or disciple.. it's actually about clarity. There are always two "invisible" (and often subconscious) forces inside your mind that are causing you to procrastinate. And until you "shine a light" on them and clearly see what they are, you may stay stuck in the goopy muck of procrastination. Break free from "Procrastination Swamp" with 4 Crazy Questions In just 20 minutes, you're going to: Discover the two "invisible" forces that make you procrastinate Break free from Procrastination Swap with the 4 Crazy Questions Bridge the Knowing-Doing Gap and finally just "do the darn thing!" Take the next step toward your epic dreams and goals Download your 4 Crazy Questions Worksheet here: https://drive.google.com/file/d/159jG7Xbaj7cq_bXpkq90lWzTcrctYU1C/view?usp=sharing I hope you find this as useful as I have!! Onward my friends!

It's sometime around 2AM… On some forgotten logging road in the middle of nowhere in the Oklahoma mountains… With feet that are bleeding and blistered all over… That I discover a powerful truth (3 of them, in fact) that's shaped how I've lived each and every day since.  So, in this episode, you're going to hear: What the heck I was doing at 2AM in the middle of nowhere in Oklahoma 3 mental shifts you can make for greater influence, leadership, and success How to find joy (and keep moving forward) when it simply sucks (and hurts) 2 pillars of performance psychology (and how to leverage them to your advantage) I hope you find this story as powerful and beneficial as I have.  To your health, impact, and living more fully alive! Joseph   Please rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/

It's sometime around 2AM… On some forgotten logging road in the middle of nowhere in the Oklahoma mountains… With feet that are bleeding and blistered all over… That I discover a powerful truth (3 of them, in fact) that's shaped how I've lived each and every day since. So, in this episode, you're going to hear: What the heck I was doing at 2AM in the middle of nowhere in Oklahoma 3 mental shifts you can make for greater influence, leadership, and success How to find joy (and keep moving forward) when it simply sucks (and hurts) 2 pillars of performance psychology (and how to leverage them to your advantage) I hope you find this story as powerful and beneficial as I have. To your health, impact, and living more fully alive! Joseph Please rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/

In 2008, Michale Phelps set a world record while SWIMMING BLIND! As Phelps dove into the water to start the race, his goggles failed to seal properly against his face… instantly flooding them with water and leaving Phelps swimming blind. Unable to see the lines painted on the bottom of the pool, Phelps would have no idea when to initiate his turn when approaching the pool wall.  Or would he? See, Phelps had trained and prepared for this exact scenario.  He learned how to count his strokes so he could perfectly time his flip turn and re-launch himself into the next lap… all without seeing anything.  Crazy pants, right? You know what crazier still? Phelps set a WORLD RECORD in that race… all while swimming blind.  Because Phelps trained for the “messy” moments (when conditions were faaaar less than ideal) he was able to win (and set a WORLD RECORD no less) regardless of the conditions.  This got me thinking… this 100% applies to how we often approach diets, health, and fitness.  Diets often tell us that “perfect” is the only way to get results.  “Eat zero carbs.” “Cut out all sugar.” “Only eat between these hours.” But this approach is a massive mistake, because it sets you up to only win when the conditions are perfect.  But when life throws you a curveball: -The kids get sick -Your car gets rear ended -You travel for the holidays -You sprain an ankle And conditions are faaaaaaar less than perfect and ideal… your “perfect” diet or exercise routine will probably crash and burn.  So, here's what I suggest you do instead. After listening to this episode, you'll: -Never again fall for the Great Diet Deception -Get a process that will move closer to your goals no matter what… even if the kids are puking everywhere -Get your hands on the mindset that Phelps used to ensure his success  -And more! I hope you find this episode as useful as I did! To your health, impact, and living more fully alive! Joseph P.s. after listening to this episode, here are the next two episodes you want to hear in order to become a leaner, healthier, more fit & energized version of you! -EP10: 3 (Uncommon) Strategic Systems That Get You Leaner, Fitter, And Healthier: https://www.onwardnutrition.co/blog/ep10 -EP13: How To Drop 10-20 lbs (Without Dieting): https://www.onwardnutrition.co/blog/ep13   Please rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ ********** When you're ready, here's how I can help: The Lean Operating System (waitlist): A simple, step-by-step system for losing 10 or more pounds and enjoying a leaner body for life! Message me on Instagram if you want to ask me anything!

In 2008, Michale Phelps set a world record while SWIMMING BLIND! As Phelps dove into the water to start the race, his goggles failed to seal properly against his face… instantly flooding them with water and leaving Phelps swimming blind. Unable to see the lines painted on the bottom of the pool, Phelps would have no idea when to initiate his turn when approaching the pool wall. Or would he? See, Phelps had trained and prepared for this exact scenario. He learned how to count his strokes so he could perfectly time his flip turn and re-launch himself into the next lap… all without seeing anything. Crazy pants, right? You know what crazier still? Phelps set a WORLD RECORD in that race… all while swimming blind. Because Phelps trained for the “messy” moments (when conditions were faaaar less than ideal) he was able to win (and set a WORLD RECORD no less) regardless of the conditions. This got me thinking… this 100% applies to how we often approach diets, health, and fitness. Diets often tell us that “perfect” is the only way to get results. “Eat zero carbs.” “Cut out all sugar.” “Only eat between these hours.” But this approach is a massive mistake, because it sets you up to only win when the conditions are perfect. But when life throws you a curveball: -The kids get sick -Your car gets rear ended -You travel for the holidays -You sprain an ankle And conditions are faaaaaaar less than perfect and ideal… your “perfect” diet or exercise routine will probably crash and burn. So, here's what I suggest you do instead. After listening to this episode, you'll: -Never again fall for the Great Diet Deception -Get a process that will move closer to your goals no matter what… even if the kids are puking everywhere -Get your hands on the mindset that Phelps used to ensure his success -And more! I hope you find this episode as useful as I did! To your health, impact, and living more fully alive! Joseph P.s. after listening to this episode, here are the next two episodes you want to hear in order to become a leaner, healthier, more fit & energized version of you! -EP10: 3 (Uncommon) Strategic Systems That Get You Leaner, Fitter, And Healthier: https://www.onwardnutrition.co/blog/ep10 -EP13: How To Drop 10-20 lbs (Without Dieting): https://www.onwardnutrition.co/blog/ep13 Please rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ ********** When you're ready, here's how I can help: The Lean Operating System (waitlist): A simple, step-by-step system for losing 10 or more pounds and enjoying a leaner body for life! Message me on Instagram if you want to ask me anything!

You type “what is the best diet” into Google and you're immediately bombarded with 3.6 BILLION page recommendations… Jump on social media and your feed is flooded with diet + supplement ads that have been targeted at you due to your search query.  Crazy times we live in, yes? But even with 3.6 BILLION hits for “the best / right diet” chances are you may still be struggling to lose the weight and or find an eating style or diet you can easily stick to.  And the worst part is, the longer you remain trapped in confusion, hesitation, or diet cycles, the longer it will be until you can enjoy the body shape, health, fitness, and energy you desire. But what if getting lean, fit, and healthy could be crazy simple.  What if, instead of following a diet with a bunch of rules or trying to implement your favorite influencer's 15-step “perfect” morning routine… you simply installed a few simple habits into your life that practically automate giving you (and helping you maintain long term) the health and body composition results you want? If you, like me, are busy and want to maximize the results you get without spending a TON of your precious energy, time, or money… …I'm going to share with you the 3 core principles of nutrition that will support and enhance ANY health, fitness and wellness goal.  These 3 principles serve as the bedrock foundation of my nutrition habits, fully enabling  me to live a high impact, high output, adventurous life. I'm confident they will help you do the same. To your health, impact, and living more fully alive! Joseph   Please rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/ ********** When you're ready, here's how I can help: The Lean Operating System (waitlist): A simple, step-by-step system for losing 10 or more pounds and enjoying a leaner body for life! Message me on Instagram if you want to ask me anything!

You type “what is the best diet” into Google and you're immediately bombarded with 3.6 BILLION page recommendations… Jump on social media and your feed is flooded with diet + supplement ads that have been targeted at you due to your search query. Crazy times we live in, yes? But even with 3.6 BILLION hits for “the best / right diet” chances are you may still be struggling to lose the weight and or find an eating style or diet you can easily stick to. And the worst part is, the longer you remain trapped in confusion, hesitation, or diet cycles, the longer it will be until you can enjoy the body shape, health, fitness, and energy you desire. But what if getting lean, fit, and healthy could be crazy simple. What if, instead of following a diet with a bunch of rules or trying to implement your favorite influencer's 15-step “perfect” morning routine… you simply installed a few simple habits into your life that practically automate giving you (and helping you maintain long term) the health and body composition results you want? If you, like me, are busy and want to maximize the results you get without spending a TON of your precious energy, time, or money… …I'm going to share with you the 3 core principles of nutrition that will support and enhance ANY health, fitness and wellness goal. These 3 principles serve as the bedrock foundation of my nutrition habits, fully enabling me to live a high impact, high output, adventurous life. I'm confident they will help you do the same. To your health, impact, and living more fully alive! Joseph Please rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/ ********** When you're ready, here's how I can help: The Lean Operating System (waitlist): A simple, step-by-step system for losing 10 or more pounds and enjoying a leaner body for life! Message me on Instagram if you want to ask me anything!

Every year around this time, the internet and social media erupt with everyone and their grandma's hot takes regarding if new year's resolutions work or not.  Do they? You want something better than my hot take? How about a little Joe-ology on this matter: it literally doesn't matter.  Resolution or not, the only thing that actually matters is if you take (consistent / frequent) action toward the outcomes, results, and goals you want.  It's really that simple.  So next year when your aunt says that resolutions are silly and a waste of time, just drop her a comment  like: “Bruh, are you even taking action tho?” Ya know, how you speak to your aunt?? Anyways. In this episode I'll share with you my super simple, 5-Second framework for setting effective goals (it is procrastination + perfectionist proof) that doesn't require cumbersome goal setting formulas or acronyms like SMART (Specific, Measurable, Achievable, Realistic, Timely).  I'll also share 4 steps to you can take that massivley increase your odds of taking action toward your goals and dreams… especially on the days where you have ZERO motivation, desire, or willpower.  Let's make 2023 a year that we break out of your comfort zones and really begin to live at the edge of our potential.  I hope you'll join me for the ride. Happy new year all! To your health, impact, and living more fully alive! Coach Joseph ********** Become a founding member of the Lean Operating System!! In less than 30 days, I'm going to be opening the doors for the very first time to my new program where you will lose 10 or more pounds and keep it off using simple, sustainable, habits + skills. I'll be offering a MASSIVE financial discount to founding members (+ a 100% money back guarentee), lifetime access to any future versions of the program, and founders-only merch! If losing 10+ lbs is one of your goals for 2023, but you don't want to go on another diet, please consider joining the Lean Ooerating System founders group! DM me the phrase “LOS” (Lean Operating System) on Instagram for more info Not on IG? Email me at: itscoachjoseph@gmail.com to join!

Every year around this time, the internet and social media erupt with everyone and their grandma's hot takes regarding if new year's resolutions work or not. Do they? You want something better than my hot take? How about a little Joe-ology on this matter: it literally doesn't matter. Resolution or not, the only thing that actually matters is if you take (consistent / frequent) action toward the outcomes, results, and goals you want. It's really that simple. So next year when your aunt says that resolutions are silly and a waste of time, just drop her a comment like: “Bruh, are you even taking action tho?” Ya know, how you speak to your aunt?? Anyways. In this episode I'll share with you my super simple, 5-Second framework for setting effective goals (it is procrastination + perfectionist proof) that doesn't require cumbersome goal setting formulas or acronyms like SMART (Specific, Measurable, Achievable, Realistic, Timely). I'll also share 4 steps to you can take that massivley increase your odds of taking action toward your goals and dreams… especially on the days where you have ZERO motivation, desire, or willpower. Let's make 2023 a year that we break out of your comfort zones and really begin to live at the edge of our potential. I hope you'll join me for the ride. Happy new year all! To your health, impact, and living more fully alive! Coach Joseph ********** Become a founding member of the Lean Operating System!! In less than 30 days, I'm going to be opening the doors for the very first time to my new program where you will lose 10 or more pounds and keep it off using simple, sustainable, habits + skills. I'll be offering a MASSIVE financial discount to founding members (+ a 100% money back guarentee), lifetime access to any future versions of the program, and founders-only merch! If losing 10+ lbs is one of your goals for 2023, but you don't want to go on another diet, please consider joining the Lean Ooerating System founders group! DM me the phrase “LOS” (Lean Operating System) on Instagram for more info Not on IG? Email me at: itscoachjoseph@gmail.com to join!

The lessons, losses, victories, and struggles of 2022 become the foundation upon which we build 2023. I wanted to share with you the 4 biggest lessons I learned in 2022 in the hopes that you can benefit from my mistakes and struggles so as to have a head start on 2023. I hope you find this episode useful as you dream, plan and map out your capers, adventures, and goals for 2023! To your health, impact, and living more fully alive! Joseph Rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/ ********** When you're ready, here's how I can help: (Join the waitlist) A simple (non-diet) roadmap to a leaner, healthier, high performing body + mind The Lean Operating System (waitlist): A step-by-step blueprint for losing fat, staying lean, and enjoying vibrant health Message me on Instagram for any specific questions or coaching

The lessons, losses, victories, and struggles of 2022 become the foundation upon which we build 2023. I wanted to share with you the 4 biggest lessons I learned in 2022 in the hopes that you can benefit from my mistakes and struggles so as to have a head start on 2023.  I hope you find this episode useful as you dream, plan and map out your capers, adventures, and goals for 2023! To your health, impact, and living more fully alive! Joseph   Rate and review the podcast! https://apple.co/3X3MWdT ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/ ********** When you're ready, here's how I can help: (Join the waitlist) A simple (non-diet) roadmap to a leaner, healthier, high performing body + mind The Lean Operating System (waitlist): A step-by-step blueprint for losing fat, staying lean, and enjoying vibrant health Message me on Instagram for any specific questions or coaching

The meals we eat determine how much we weigh and how lean we get (and stay). Meals cooked at home have consistently been shown to be a powerful way to not just lost fat and stay lean but also to optimize our daily energy levels, biometrics, and overall health + performance.  But cooking at home can seriously suck.  It takes wayyyyyy more time to grocery shop, chop up the food, cook the food, do the dishes, and store the food than it does to call Dominos or drive through Taco Bell.  I'm here to change that.  In this episode, I'm going to give you my Home Run Meals Framework. This is a system I've developed to identify specific foods and meals that: 1. Support my health + fitness goals 2. Are simple, easy, and quick to shop, prep, and make 3. And are actually foods / meals that I LIKE!! Yes I said it!! Getting lean and healthy doesn't mean that you need to eat gross, “healthy” food.  As Hannah Montana famously proved, you can, in fact, have the best of both worlds. You can crush your health and fitness goals WHILE eating foods you actually love & crave. If this sounds like something you want to do, listen to this episode and start using the Home Run Meals framework. I hope you find this as useful as I have! To your health, impact, and living more fully alive! Joseph

The meals we eat determine how much we weigh and how lean we get (and stay). Meals cooked at home have consistently been shown to be a powerful way to not just lost fat and stay lean but also to optimize our daily energy levels, biometrics, and overall health + performance. But cooking at home can seriously suck. It takes wayyyyyy more time to grocery shop, chop up the food, cook the food, do the dishes, and store the food than it does to call Dominos or drive through Taco Bell. I'm here to change that. In this episode, I'm going to give you my Home Run Meals Framework. This is a system I've developed to identify specific foods and meals that: 1. Support my health + fitness goals 2. Are simple, easy, and quick to shop, prep, and make 3. And are actually foods / meals that I LIKE!! Yes I said it!! Getting lean and healthy doesn't mean that you need to eat gross, “healthy” food. As Hannah Montana famously proved, you can, in fact, have the best of both worlds. You can crush your health and fitness goals WHILE eating foods you actually love & crave. If this sounds like something you want to do, listen to this episode and start using the Home Run Meals framework. I hope you find this as useful as I have! To your health, impact, and living more fully alive! Joseph

Do you ever feel stuck or paralyzed making a decision? You don't know what to do at first, so you put if off to think more… and the longer you think about it the more stress, overwhelm, and despair set in? It can be a vicious cycle. The ability to identify and analyze all your available options, project different results or outcomes, and then make reasonable, analytical, goal-aligned decisions is absolutely vital for living a high impact, high influence life. Time is our most valuable asset. Hesitation and inaction (what happens when we are stuck making a decision), rob us of the one precious asset we can never get back. Hesitation and inaction are the single greatest regret of those on their death bed: regretting the actions they didn't take, the opportunities they didn't pursue, and the dreams they never actualized. As those seeking to live fully alive, we don't want to allow ourselves to be limited by hesitation and stuck making a decision. It's very easy to allow stress, worry, anxiety or fear to influence the choices we make (and therefore the outcomes we receive) in life. Today I want to share with you a very simple, 3-step process (that takes only 5-20 minutes) for cutting through procrastination, worry, fear, and confusion so that you can make powerful decisions that move you toward the person you wish to be, the actions you wish to take, and the lifestyle you wish to live. This process will “dial down” your hyperactive nervous system and place you in a calm, positive state from which you will make powerful choices. I hope you find this episode as valuable as I have. Here's to impact, influence, and living more fully alive. ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/

Do you ever feel stuck or paralyzed making a decision? You don't know what to do at first, so you put if off to think more… and the longer you think about it the more stress, overwhelm, and despair set in? It can be a vicious cycle.  The ability to identify and analyze all your available options, project different results or outcomes, and then make reasonable, analytical, goal-aligned decisions is absolutely vital for living a high impact, high influence life. Time is our most valuable asset.  Hesitation and inaction (what happens when we are stuck making a decision), rob us of the one precious asset we can never get back. Hesitation and inaction are the single greatest regret of those on their death bed: regretting the actions they didn't take, the opportunities they didn't pursue, and the dreams they never actualized. As those seeking to live fully alive, we don't want to allow ourselves to be limited by hesitation and stuck making a decision. It's very easy to allow stress, worry, anxiety or fear to influence the choices we make (and therefore the outcomes we receive) in life.  Today I want to share with you a very simple, 3-step process (that takes only 5-20 minutes) for cutting through procrastination, worry, fear, and confusion so that you can make powerful decisions that move you toward the person you wish to be, the actions you wish to take, and the lifestyle you wish to live. This process will “dial down” your hyperactive nervous system and place you in a calm, positive state from which you will make powerful choices.  I hope you find this episode as valuable as I have.  Here's to impact, influence, and living more fully alive. ********** Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Or LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/

If you want a leaner, stronger, healthier, more high performing body (and mind), then it's time to realize that your health & fitness is one of your most valuable assets. Your “health portfolio” is a collection of “holdings” such as your biometrics (blood pressure, cholesterol, A1C, resting heart rate, etc), fitness, energy levels, and sleep quality. As with any asset, there are three things that you want to consider as you invest: cashflow, compound interest, and equity. In this episode I'm going to show you how increasing cashflow, amassing compound interest, and building equity directly mirror ways to invest in your fitness and health. If you want to lose 10-20lbs, build your strength and fitness, regain your energy, and improve your biomarkers; then click on this link to save your spot in the very first “health investor's” program: https://www.onwardnutrition.co/waitlistsma I hope you find this episode valuable! To pursuing your purpose and maximizing your impact, Onward! *************** Join the health investor's waitlist here: https://www.onwardnutrition.co/waitlistsma Have any questions! Connect with me over on Instagram or LinkedIn! IG: https://www.instagram.com/itscoachjoseph/ LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/

If you want a leaner, stronger, healthier, more high performing body (and mind), then it's time to realize that your health & fitness is one of your most valuable assets.  Your “health portfolio” is a collection of “holdings” such as your biometrics (blood pressure, cholesterol, A1C, resting heart rate, etc), fitness, energy levels, and sleep quality.  As with any asset, there are three things that you want to consider as you invest: cashflow, compound interest, and equity.  In this episode I'm going to show you how increasing cashflow, amassing compound interest, and building equity directly mirror ways to invest in your fitness and health.    If you want to lose 10-20lbs, build your strength and fitness, regain your energy, and improve your biomarkers; then click on this link to save your spot in the very first “health investor's” program: https://www.onwardnutrition.co/waitlistsma   I hope you find this episode valuable!   To pursuing your purpose and maximizing your impact,   Onward!   ***************   Join the health investor's waitlist here: https://www.onwardnutrition.co/waitlistsma   Have any questions! Connect with me over on Instagram or LinkedIn! IG: https://www.instagram.com/itscoachjoseph/ LinkedIn: https://www.linkedin.com/in/joseph-oehlschlaeger-a1a50691/

Diets Suck. By “diets” I mean popular patterns of eating such as: -Carnivore -Keto -Paleo -Whole 30 They require TONS of effort and sacrifice and….. They rarely ever work.  Yes, you may lose some weight while on the diet, but it nearly always comes back once you stop.  These diets trap you in this exhausting cycle of chasing after the life and health you deeply desire.  It doesn't need to be this way.  You can lose fat, get leaner, stronger, healthier and more energetic (the REAL you amiright?) without dieting.  All it takes is simply aligning your behaviors with a few principles of health and vitality. Listen to this episode if you're ready to lose 10-20 lbs by: -Discovering the 4 timeless principles of a lean body -Knowing exactly how much protein you should eat each day -Strategically reducing your cravings for sugar and snack foods -A clear target for fruit + veggie portions -Knowing why resistance training is “magic” for fat loss These are the same principles I personally follow.  If you want the full, step-by-step plan I follow to lose fat and maintain a lean body, sign up here: https://www.onwardnutrition.co/los-waitlist I hope you find this useful! Onward! ********************* Links mentioned in the episode: Nike Training Club App: https://www.nike.com/ntc-app Sunlight Alarm Clock (not affiliate): https://www.amazon.com/Crosse-Technology-C80994-Temperature-Humidity/dp/B07YD5Q76H Join The Lean OS waitlist: https://www.onwardnutrition.co/los-waitlist Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Subscribe to The Optimized For Impact Podcast -on Apple Podcasts: https://apple.co/3wVWoFU -on Spotify: https://open.spotify.com/show/4PJmFdYYVZ4rO4b830TpCa -on YouTube: https://youtube.com/@optimizedforimpact

Diets Suck. By “diets” I mean popular patterns of eating such as: -Carnivore -Keto -Paleo -Whole 30 They require TONS of effort and sacrifice and….. They rarely ever work. Yes, you may lose some weight while on the diet, but it nearly always comes back once you stop. These diets trap you in this exhausting cycle of chasing after the life and health you deeply desire. It doesn't need to be this way. You can lose fat, get leaner, stronger, healthier and more energetic (the REAL you amiright?) without dieting. All it takes is simply aligning your behaviors with a few principles of health and vitality. Listen to this episode if you're ready to lose 10-20 lbs by: -Discovering the 4 timeless principles of a lean body -Knowing exactly how much protein you should eat each day -Strategically reducing your cravings for sugar and snack foods -A clear target for fruit + veggie portions -Knowing why resistance training is “magic” for fat loss These are the same principles I personally follow. If you want the full, step-by-step plan I follow to lose fat and maintain a lean body, sign up here: https://www.onwardnutrition.co/los-waitlist I hope you find this useful! Onward! ********************* Links mentioned in the episode: Nike Training Club App: https://www.nike.com/ntc-app Sunlight Alarm Clock (not affiliate): https://www.amazon.com/Crosse-Technology-C80994-Temperature-Humidity/dp/B07YD5Q76H Join The Lean OS waitlist: https://www.onwardnutrition.co/los-waitlist Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/ Subscribe to The Optimized For Impact Podcast -on Apple Podcasts: https://apple.co/3wVWoFU -on Spotify: https://open.spotify.com/show/4PJmFdYYVZ4rO4b830TpCa -on YouTube: https://youtube.com/@optimizedforimpact

You may be bankrupt and you don't even realize it.  I'm not talking about money. I hope you have plenty of that.  I'm talking about your health. You see, incredible health and wealth are built with the same formula: Consistent Investments + Time = Massive Result  Most of us say we want to achieve financial freedom: to have enough money where we can live a lifestyle not limited by a paycheck or a job. This is often the ultimate goal sitting atop the “pyramid” of success.  But I argue that financial freedom (as amazing as it is) is only one side of the coin.  The other side is our health. What good is being financially free if your health is so poor you can't enjoy your wealth and lifestyle? Health is built by the same formula as wealth. It's consistent “investments” (exercise, wise nutrition choices, good sleep hygiene, etc) that, over time, give us the body, the energy, and the robust vitality that we desire.  How many of us think about building health in the same way we build wealth? I saw that this approach was lacking in the health + fitness culture, so I created it.  In this episode, I want to introduce you to, what I call, Health Freedom This is my manifesto for those of us who want to truly live fully alive.  I hope it resonates with you.  ********************* Links mentioned in the episode: Subscribe to The Optimized For Impact Podcast -on Apple Podcasts: https://apple.co/3wVWoFU -on Spotify: https://open.spotify.com/show/4PJmFdYYVZ4rO4b830TpCa -on YouTube: https://youtube.com/@optimizedforimpact Access the Walking Blueprint: https://www.onwardnutrition.co/walk Join The Small Wins Academy Waitlist: https://www.onwardnutrition.co/waitlistsma Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/

You may be bankrupt and you don't even realize it. I'm not talking about money. I hope you have plenty of that. I'm talking about your health. You see, incredible health and wealth are built with the same formula: Consistent Investments + Time = Massive Result Most of us say we want to achieve financial freedom: to have enough money where we can live a lifestyle not limited by a paycheck or a job. This is often the ultimate goal sitting atop the “pyramid” of success. But I argue that financial freedom (as amazing as it is) is only one side of the coin. The other side is our health. What good is being financially free if your health is so poor you can't enjoy your wealth and lifestyle? Health is built by the same formula as wealth. It's consistent “investments” (exercise, wise nutrition choices, good sleep hygiene, etc) that, over time, give us the body, the energy, and the robust vitality that we desire. How many of us think about building health in the same way we build wealth? I saw that this approach was lacking in the health + fitness culture, so I created it. In this episode, I want to introduce you to, what I call, Health Freedom This is my manifesto for those of us who want to truly live fully alive. I hope it resonates with you. ********************* Links mentioned in the episode: Subscribe to The Optimized For Impact Podcast -on Apple Podcasts: https://apple.co/3wVWoFU -on Spotify: https://open.spotify.com/show/4PJmFdYYVZ4rO4b830TpCa -on YouTube: https://youtube.com/@optimizedforimpact Access the Walking Blueprint: https://www.onwardnutrition.co/walk Join The Small Wins Academy Waitlist: https://www.onwardnutrition.co/waitlistsma Connect with me on Instagram: https://www.instagram.com/itscoachjoseph/

Is there a system, framework or methodology for creating any success, outcome, or results that you want in life? Be it a leaner body, high level of energy, one million dollars, stronger and deeper relationships etc. There is. It's a set of timeless principles that underpin the greatest accomplishments, dynasties, corporations and… robust health, wellness, fitness and vitality. It's not complicated, not flashy, and definitely not sexy (although the results / outcomes it generates may be arguably flashy / sexy) This methodology is Stacking Small Wins. That's right. It's a way of life built upon the timeless principles of success: that small, consistent daily actions will, over time, produce massive, life-altering, world-impacting results. There are two parts to this Small Wins Methodology: One Part philosophy / mindset One part strategic system of action steps On this episode today, I'm going to break down the Small Wins approach. -Why its timeless principles are the best way to create (and maintain) levels of health, wellness and fitness that will allow you to flourish and prosper in life and business. -How it neurologically shifts your behaviors for greater consistency -How it re-shapes your identity to promote lasting lifestyle changes deep from within -How you can get (and stay) in the best shape of your life with 5 simple steps Books mentioned in this episode: -Atomic Habits - James Clear -Tiny Habits - B.J. Fogg PhD. ********************************* Now, if you would like lose 10+ lbs, increase your physical + mental energy, and enjoy a healthier, positive lifestyle each and every day, I invite you to join the Small Wins Academy waitlist! SWA Waitlist: https://www.onwardnutrition.co/waitlistsma This is a simple program designed to do one thing: harness the power of the Small Wins methodology to get (and keep) you in the best shape, health, and performance of your life. If you want to be the first notified when we open the doors to Small Wins Academy (there will be limited spots for this first enrollment), add your name to the waitlist here: https://www.onwardnutrition.co/waitlistsma *********************** Have questions? Want help implementing the stuff I talk about? DM on Instagram here: https://www.instagram.com/itscoachjoseph/

Is there a system, framework or methodology for creating any success, outcome, or results that you want in life? Be it a leaner body, high level of energy, one million dollars, stronger and deeper relationships etc.  There is. It's a set of timeless principles that underpin the greatest accomplishments, dynasties, corporations and… robust health, wellness, fitness and vitality. It's not complicated, not flashy, and definitely not sexy (although the results / outcomes it generates may be arguably flashy / sexy) This methodology is Stacking Small Wins.  That's right.  It's a way of life built upon the timeless principles of success: that small, consistent daily actions will, over time, produce massive, life-altering, world-impacting results. There are two parts to this Small Wins Methodology: One Part philosophy / mindset One part strategic system of action steps On this episode today, I'm going to break down the Small Wins approach.  -Why its timeless principles are the best way to create (and maintain) levels of health, wellness and fitness that will allow you to flourish and prosper in life and business. -How it neurologically shifts your behaviors for greater consistency -How it re-shapes your identity to promote lasting lifestyle changes deep from within -How you can get (and stay) in the best shape of your life with 5 simple steps   Books mentioned in this episode: -Atomic Habits - James Clear -Tiny Habits - B.J. Fogg PhD.  ********************************* Now, if you would like lose 10+ lbs, increase your physical + mental energy, and enjoy a healthier, positive lifestyle each and every day, I invite you to join the Small Wins Academy waitlist! SWA Waitlist: https://www.onwardnutrition.co/waitlistsma This is a simple program designed to do one thing: harness the power of the Small Wins methodology to get (and keep) you in the best shape, health, and performance of your life.  If you want to be the first notified when we open the doors to Small Wins Academy (there will be limited spots for this first enrollment), add your name to the waitlist here: https://www.onwardnutrition.co/waitlistsma *********************** Have questions? Want help implementing the stuff I talk about? DM on Instagram here: https://www.instagram.com/itscoachjoseph/

Do you struggle to stick-to your new diet? Gym membership? Healthy habit? Same. If you spend much time on social media these days, most influencers say you just need more discipline, willpower, or motivation. “You just need to WANT it BAD ENOUGH.” The problem is….. This “just want it bad enough” approach just doesn't work well. Nor is it actually the best, most scientific / proven approach either. I'm not saying motivation, willpower, or discipline AREN'T important (I'm the biggest proponent of the value of discipline); they just aren't the best approach to staying consistent with health, diet, or exercise behaviors. Enter what I call, Strategic System Design. Strategic system design is intentionally shaping our environments in a manner that automatically encourages us (or pushes us in a very polite way) toward doing the healthy behavior even if we don't FEEL motivated. If you've been struggling to stick to a new behavior, listen to this episode so you can “automate” your health behaviors so you build a better body, better mind, and better life. On this episode, I'll show you how to: Avoid the trap of the willpower / discipline cult Multiply your desire to take action by tapping into your deeper purpose Re-design your surroundings so they automatically “nudge” you to action Leverage the power of social support for longevity and consistency Would you like help designing your own strategic systems into your daily life? Shoot me a DM on instagram (@itscoachjoseph) and I'll help you install one into your schedule and lifestyle!

Do you struggle to stick-to your new diet? Gym membership? Healthy habit? Same. If you spend much time on social media these days, most influencers say you just need more discipline, willpower, or motivation. “You just need to WANT it BAD ENOUGH.” The problem is….. This “just want it bad enough” approach just doesn't work well. Nor is it actually the best, most scientific / proven approach either. I'm not saying motivation, willpower, or discipline AREN'T important (I'm the biggest proponent of the value of discipline); they just aren't the best approach to staying consistent with health, diet, or exercise behaviors. Enter what I call, Strategic System Design.  Strategic system design is intentionally shaping our environments in a manner that automatically encourages us (or pushes us in a very polite way) toward doing the healthy behavior even if we don't FEEL motivated. If you've been struggling to stick to a new behavior, listen to this episode so you can “automate” your health behaviors so you build a better body, better mind, and better life.  On this episode, I'll show you how to: Avoid the trap of the willpower / discipline cult Multiply your desire to take action by tapping into your deeper purpose Re-design your surroundings so they automatically “nudge” you to action Leverage the power of social support for longevity and consistency Would you like help designing your own strategic systems into your daily life? Shoot me a DM on instagram (@itscoachjoseph) and I'll help you install one into your schedule and lifestyle!

Do you ever struggle to consistently get physical activity into your day? Between hectic daily schedules.. Building business empires.. Traveling for work, fun, adventure… It can be challenging to work regular physical movement into the day. However, there is one form of physical activity that I've re-discovered that absolutely has changed the game for my physical + mental health, increased my productivity (and profitability) with work, and has improved the quality of my relationships and connection with others. Ready for it? It's walking Not only that, but just 5 minutes of walking each day can: Help you lose weight and keep it off Strengthen your immune system and reduces your risk of developing any of the common metabolic diseases (diabetes, heart disease, etc) Elevate your mood Promote better sleep (and greater energy!) Greatly reduce both physical and mental stress Increase mental clarity, creativity, memory, and cognitive performance Enhance the connection you can build with people in your life. And here's what I think is actually the best part. All these benefits happen AT ONCE. This is a literal STACK of benefits, a massive ROI from the time you spend simpy walking. This has changed my life and I hope you find it valuable. If you would like to start a walking habit yourself (and low-key elevate every aspect of your life) I made a system you can use to do just that. You can access the 30-Day Walking Challenge here for free, and join me in Onward Nutrition's unofficial #walkinggang [Get The 30 Day Walking System Here] I hope this helps! To your health,wealth, and impact, Joseph

Do you ever struggle to consistently get physical activity into your day? Between hectic daily schedules.. Building business empires.. Traveling for work, fun, adventure… It can be challenging to work regular physical movement into the day. However, there is one form of physical activity that I've re-discovered that absolutely has changed the game for my physical + mental health, increased my productivity (and profitability) with work, and has improved the quality of my relationships and connection with others.  Ready for it? It's walking Not only that, but just 5 minutes of walking each day can: Help you lose weight and keep it off Strengthen your immune system and reduces your risk of developing any of the common metabolic diseases (diabetes, heart disease, etc) Elevate your mood Promote better sleep (and greater energy!) Greatly reduce both physical and mental stress Increase mental clarity, creativity, memory, and cognitive performance Enhance the connection you can build with people in your life. And here's what I think is actually the best part.  All these benefits happen AT ONCE. This is a literal STACK of benefits, a massive ROI from the time you spend simpy walking. This has changed my life and I hope you find it valuable. If you would like to start a walking habit yourself (and low-key elevate every aspect of your life) I made a system you can use to do just that.  You can access the 30-Day Walking Challenge here for free, and join me in Onward Nutrition's unofficial #walkinggang [Get The 30 Day Walking System Here] I hope this helps! To your health,wealth, and impact, Joseph

Would you like to be about 10-20 lbs leaner? If so, today's episode shares the beginning step my housemates have chosen to do in order to begin working toward their own goal of dropping about 10 lbs of bodyfat over the next few months. In this episode, we cover: -The 3 primary drivers of body composition changes (lose fat, maintain/gain muscle) -Why picking 1 step at a time will get you results faster (and keep them for longer!) -Why higher protein diets kick-ass for any body composition goal -How my housemates are simplifying their mealtime strategy -A simple, daily protein goal nearly all of us can utilize I hope that you can draw some ideas and inspiration from this case study! Thanks for tuning in!

Would you like to be about 10-20 lbs leaner?  If so, today's episode shares the beginning step my housemates have chosen to do in order to begin working toward their own goal of dropping about 10 lbs of bodyfat over the next few months.    In this episode, we cover: -The 3 primary drivers of body composition changes (lose fat, maintain/gain muscle) -Why picking 1 step at a time will get you results faster (and keep them for longer!) -Why higher protein diets kick-ass for any body composition goal -How my housemates are simplifying their mealtime strategy -A simple, daily protein goal nearly all of us can utilize   I hope that you can draw some ideas and inspiration from this case study! Thanks for tuning in!

Motivation is one of the most powerful forces on the planet. However, it's more of a fickle lover than Taylor Swift's boyfriend in her song “We Are Never Ever Getting Back Together.” Motivation goes up and down, in and out, comes and goes. It's charming, useful, and get's shit done WHEN it's around… BUT it's unreliable at best (like that Ex your friends TRIED to warn you about) So, you need a plan for how to stay consistent even when motivation packs its bags and leaves after the first week of your new diet, gym membership, or lifestyle change. I got you fam. In this episode, I'm going to share with you the “secret sauce” (oooOOOohh mysterious, Joseph) a scientifically tested framework that you can use to DOUBLE your chances of doing the actions that you need to do in order to accomplish your goals. This framework has recently helped me: -develop an exercise habit that turned “1 year old” this past month -stick to a hydration routine -even grow my business on social media I've found this to be an incredibly powerful “tool” to have in my toolbox. I hope you find it useful as well! **************************************** The implementation study I cited Any questions? Connect with me on: Instagram: @itscoachjoseph TikTok: @itscoachjoseph Email: itscoachjoseph@gmail.com

Motivation is one of the most powerful forces on the planet.  However, it's more of a fickle lover than Taylor Swift's boyfriend in her song “We Are Never Ever Getting Back Together.” Motivation goes up and down, in and out, comes and goes.  It's charming, useful, and get's shit done WHEN it's around… BUT it's unreliable at best (like that Ex your friends TRIED to warn you about) So, you need a plan for how to stay consistent even when motivation packs its bags and leaves after the first week of your new diet, gym membership, or lifestyle change.  I got you fam.  In this episode, I'm going to share with you the “secret sauce” (oooOOOohh mysterious, Joseph) a scientifically tested framework that you can use to DOUBLE your chances of doing the actions that you need to do in order to accomplish your goals.  This framework has recently helped me: -develop an exercise habit that turned “1 year old” this past month -stick to a hydration routine -even grow my business on social media   I've found this to be an incredibly powerful “tool” to have in my toolbox. I hope you find it useful as well! **************************************** The implementation study I cited   Any questions? Connect with me on: Instagram: @itscoachjoseph TikTok: @itscoachjoseph Email: itscoachjoseph@gmail.com

Is breakfast the most important meal of the day? Not really, according to most research.  However, there are at least two unique factors to consider when choosing what to eat with your first meal of the day.  If you would like to lose 10+ lbs and maintain a stronger, leaner, fitter, more ready-for-any-adventure body, this episode is for you! In this episode We'll cover: -The two unique factors that make breakfast unique compared to other meals -Why breakfast IS still an important meal both metabolically and psychologically -The 3 simple tweaks you can make to level of your breakfast game! I hope this helps you as much as it has helped me!

Is breakfast the most important meal of the day? Not really, according to most research. However, there are at least two unique factors to consider when choosing what to eat with your first meal of the day. If you would like to lose 10+ lbs and maintain a stronger, leaner, fitter, more ready-for-any-adventure body, this episode is for you! In this episode We'll cover: -The two unique factors that make breakfast unique compared to other meals -Why breakfast IS still an important meal both metabolically and psychologically -The 3 simple tweaks you can make to level of your breakfast game! I hope this helps you as much as it has helped me!

Fatigue Sucks (to use the scientific term) It often negatively affects us in the “big three:” Our Health Our Wealth Our Relationships In this episode, I wanted to provide a twist on a classic (and highly overlooked) behavior that is the first, and most simple, place to start when seeking to increase your physical and mental energy.  When I feel run down, this is the first thing I reach for.  I hope you find it as helpful as I found it :)

Fatigue Sucks (to use the scientific term) It often negatively affects us in the “big three:” Our Health Our Wealth Our Relationships In this episode, I wanted to provide a twist on a classic (and highly overlooked) behavior that is the first, and most simple, place to start when seeking to increase your physical and mental energy. When I feel run down, this is the first thing I reach for. I hope you find it as helpful as I found it :)

This past year I traded a very high physically demanding job for a work-from-home desk job.  And…I started getting a bit “fluffy.” After doing some simple, self-observation of my eating habits, I realized that all the “in-between-meals” snacking I was doing was the biggest contributing factor of the weight I was gaining.  So I set out to find simple ways that I could reduce the constant hunger and cravings which were driving my snacking habit.  I hit my nutrition books and came up with 4 simple mealtime tweaks that (when I started doing them) helped me feel more full for much longer after meals, effectively reducing my hunger/cravings for snacks.  These 4 mealtime tweaks have allowed me to drop a few lbs and maintain a leaner body composition to this point.  If you also wonder if “in-between meal snacking” may be preventing you from achieving and maintaining the body composition you'd like, give this show a listen!! I hope you find it as helpful as I found it :)