Rise Up with the Mitchoya's

In this episode, I share how I have switched up my routine since starting an office job. Utilizing the same advice and examples that I have coached clients with these jobs over the years, I am now in a place where I must practice what I preach. I share general tips to help keep your activity up when your job can make that difficult, and I share personal stories to help you find where you can make progress with your activity and your meals when you're trying to prioritize your health but the circumstances may not always make it easy. I hope you enjoy this episode and let me know if you have any questions.

In this episode, I talk about my favorite topics of identifying and reducing stressors so that you can start to feel better now and make the process of changing your body a little easier. Stress takes multiple forms and when its persistent our body will find a way to deal and cope with it. Usually in ways that are not conducive to the goals that you have for yourself. My goal is to help you understand your stressors, accept what you have control over, and take consistent action to whatever degree you can to unlock your potential and keep you on a path to success no matter whats going on. Thank you for taking the time to listen and I hope you enjoy. IG: https://www.instagram.com/jonahmitchell_59/ Facebook: https://www.facebook.com/jonah.mitchell.752

In this episode, I share the harsh reality that we all need to understand when we want to create change in our life. But I also provide a way of working yourself through that process so you know how to consistently take action and create the change you want no matter what. It takes some patience yes, but it takes more manageable action, and when you know what to focus your effort on you guarantee that you will be successful in the near future. I hope you find this episode helpful and let me know if you have any questions. IG: https://www.instagram.com/jonahmitchell_59/ Facebook: https://www.facebook.com/jonah.mitchell.752

In this episode, I talk about the 3 step process of how to understand your plateau and decide whether or not something should change or not. A lot of our struggles can come from difficult situations that effect our way of thinking clearly, so when you apply the three steps in this episode you'll start learning one of the most fundamental processes that will help you create success for a life time! If you have any questions, please feel free to reach out!

In this episode, I go over the difficult task of getting rid of behaviors that make it hard for most people acomplishing their goals. I've learned this process through my own mistakes and shortcomings and put it into a 4 step process to help you see what and how these patterns are, and then move directly in how to change it to create lasting change. This process can be difficult and can take longer than most people realize, but when it comes to feeling the way you want to feel for the long run you'll need to face some things that are challenging. But I hope I can make it a little more manageable for you in this episode. I hope you enjoy.

In this episode, I talk about how you can find the best work out split to achieve your fat loss and muscle goals. But first I discuss what is going on in your body when you're trying to create those changes and then go into how you can choose the best split for your goals and your schedule. I find that when you don't know how something works, it can be very easy to feel like you're not making as much progress as you should. So my goal for this episode was to give you the means to understand how your body changes and how to know that you're making progress so you're more likely to use more than just the scale to measure your success. This is something that has drastically helped me in my journey and I hope you find it equally as helpful in yours. Thanks for listening and I hope you enjoy.

In this episode, I go over three keys that leads to results that last for as long as you want them too. These principles were built off of what I've learned in my own process and how I have communicated and taught my clients to create for themselves. These keys help to develop a life long relationship with fitness and nutrition which isn't what most people think about when they're trying to make a change for their health. But if you do learn how to do this, the process to getting your results and keeping them exponentially grows. I hope you find this helpful and I hope you enjoy. IG: https://www.instagram.com/jonahmitchell_59/ Facebook: https://www.facebook.com/jonah.mitchell.752

In this episode, I share the top 3 ways I have helped people improve their energy without needing to change everything about their life. I like to say that if we can learn to feel better first, then everything else we want will follow. Mainly because we learn to enjoy doing things that help us feel better so we naturally improve our consistency and with improved consistency you create better results. These things are built on simple changes done over time, and I promise if you pick at least one of the topics I talk about today, you will notice a difference in how you feel faster than you realize. Thank you for listening and I hope you enjoy. IG: https://www.instagram.com/jonahmitchell_59/ Facebook: https://www.facebook.com/jonah.mitchell.752

In this episode, I go over a very big struggle that I have had for as long as I can remember when it comes to doing everything or nothing at all. This is a common mindset that many people get stuck in that holds them back from taking consistent action to get to their goals. Thoughts that make you believe that if you can't do as much as you think you should then there's no reason to put forth any effort at all. This is an unhelpful distortion of reality, one that I often compared to my clients that if they kept that same logic for the people they cared about, they would deprive them of so much from their lives. Just because it's easier for ourselves to believe this way of thinking, doesn't mean it's fair to keep it. So I hoped to share the perspectives and some tips and tricks to get yourself out of this patter and find that something small is better than nothing at all. I hope you find it helpful.

In this episode, I go over three distinct things that I learned over my career and how they not only improved my relationship with my clients, but also they changed my life and the people I worked with for the long term. There's a lot more to accomplishing your goals than just the day in and day out of your fitness and nutrition. It's a lot more mental than most people realize and is often times going to take longer than anyone cares to admit. But it's these types of lessons that I share that can help the mental and emotional growth happen that will allow any physical/material goal you have to shine through without the extra hassle that we inevitably put on ourselves in these processes. My ultimate goal is to help you even in a small way and I hope you find this episode valuable, even though it's a little different than what I normally talk about. I hope you enjoy. TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/

In this episode I share something that I have told many clients over and over again when they're trying to change their body. The truth about changing your body and getting to your goals is that it may not go the way that you THINK it's supposed to. There may be circumstances out of your control that inhibit you from seeing the results exactly the way you want to and there's nothing wrong with that. Our reactions to these things, especially the emotional ones, lead us to make decisions that ultimately make us give up and make it take even longer to see get to where we want to be and sustain it there. Every time you "fail" you get to learn something new to help you along the way, and everything in this episode helps highlight these things so I hope it helps you where ever you're at in your journey. I hope you enjoy.

In this episode, I discuss how and why motivation, goals, consistency, all can and will easily change throughout the process of you trying to see your weight loss goals through. We as humans are quite like the four seasons we all know and love (depending on where you live). Sometimes it's sunshine and rainbows and everything is great, other times its cold, damp, and genuinely unpleasant. You will go through great seasons in your own journey but you will will also encounter some tough ones. And that is okay. It's more than okay, its normal! I do my best to help people understand this from the very beginning because then the seasons of our life don't hold too much sway over how we show up for our goals. That comes through understanding these 5 stages and recognizing which one you're in so you can know exactly what will move your forward no matter what is going on. So I hope you enjoy this episode and learn something new. If you do, please take a moment to share it with someone else who might enjoy this as well. Thank you for listening and see you on the next one. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over some of the most common misconceptions that so many people face when trying to lose weight. These misconceptions can make the challenge weight loss way more difficult because they impact our lives in negative ways that aren't very enticing for us to stay consistent with. I want to remind you, or reasure you, that there are a lot of things out there that can make your journey harder than it needs to be. And you don't have to believe them or keep trying them because you THINK that's what has to happen in order to be successful. There are a few truths in this process that I help myself and others fall back on so that these things you learn in this episode not only help you in the short term, but also in the long run because our life has a way of pushing us back into old beliefs without being aware of it. Hope you find this episode helpful, and if you do please take a moment to share it with someone who might also find it helpful. See you on the next one.

In this episode, I share the three characteristics that are telltale signs that you are ready to lose weight for good. These are the three things I make sure each of my clients has in order to transform their body for the long term without the same set backs that they would experience in the past. Changing your body can feel like a marathon and this episode is aimed at helping you stay in that race so that your results last. This episode is also paired well with the previous one so if you have a chance to give that one a listen I'd highly recommend. Hope you enjoy this episode as let me know if there's anything I can do to help you at any of the links below. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I talk about the system that I used in my own process of trying to lose weight. I was clueless for quite some time when it came to my journey, which lead me to seek out help and put together all the pieces I learned in a way that has helped me keep the weight off in the long run. I wanted to share these with you to either help you with your own process or if you're trying to get started on your own. These things can apply for both scenarios and help you see where you can make adjustments for your goals. I also do my best to give recommendations on how to modify any of the 5 topics to fit your needs specifically because I don't expect you to do everything the way that I did/do them. Just hoping to help push you in the right direction on building a system for your results. Thank you for listening and I hope this helps. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I share how I turned my emotional relationship with food around and how I help people do the same thing. A lot of people imagine it's just about having more will power and just say no. But willpower is a limited resource that will eventually lead to the same struggles happening. It really is about learning to look both ways before you cross the street. A simple principle that I help people through by learning to fully think through a decision before a behavior is taken. Just as you do when you look both ways before crossing the street. I try to keep this as simple as possible because it is easy on paper but in practice (and especially without practicing in general) it can and is a challenge for many people that makes it incredibly difficult for them to achieve their desired weight and health goals. I want to give you the exact process to change that, to get out of your own way with emotional easy and make staying consistent with your goals a hell of a lot easier. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I talk about 3 core truths that can eliminate any false belief or emotional response that plagues so many of us when we're trying to change our body. The emotional impact weight loss has on us is not talked about enough in the nutrition and fitness space because it can be difficult to fully grasp. Hence why many people find themselves stuck in a never ending cycle of getting motivated, doing well for a while, not seeing results we hope for or life getting in the way, then getting disappointed or frustrated enough to stop trying altogether. These truths are aimed to help you end this cycle and finally get to where you want to go with your weight. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I'm joined by fellow coach and team member Jessica Kauhi! Jessica is a mom of 4 who struggled to find a balance with taking care of herself and everyone around her. Like many mothers, she found herself hating what she saw in the mirror which sent her down a very negative path mentally. She tried every diet and workout routine she could get her hands on to "fix" it but when nothing worked she was left with a moment of clarity. A moment in her life that required her to make a decision for her health that would change everything about her life because of it. It's the very reason she became a coach as well! So if you want to hear Jess's amazing story, give this episode a listen and we hope you enjoy. More of Jess: IG: https://www.instagram.com/jessicakauhi_/ Join the New Year Transformation Challenge: transformation-challenge.com

In this episode I go over the process of expectations through difficult times of year and how to create consistency in a way that you don't think would be considered consistency. Stay consistent is a matter of perspective a lot of the time. Sometimes the perspective is do everything in your power to work towards your goals, and other times the perspective is do the best you can and that can be good enough. We can't adjust the perspective without adjusting the expectations, and we can't adjust expectations without address what's going on between our ears. In this episode I give the exact step by step process to understand why you're not consistent and how to find consistency in every scenario of your life. I hope you enjoy.

In this episode, I go over a huge mistake I see people make when it comes to weight loss. Everything they do is centered around weight loss and nothing else. No consideration for what's going on in their life, no consideration for if they like what they're doing, and definitely no consideration for if they can even sustain what they're doing. It's a common problem that many don't realize is a problem until they don't get to where they want to go and don't understand why. It takes time to see this pattern and then shift your perspective to what I talk about in the episode which makes this entire process a lot simpler and easier to maintain for the long run. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In the episode, I wanted to share the main lessons I teach with my clients to help them manage the holidays. As you can tell from the title, it's usually the opposite advice most people give, allow yourself to have some of the food you want instead of constantly of everything you can't have. It changes the narrative so you end up walking into a holiday with much more awareness and control rather than anxiety and stress that leads to you spiraling for the remainder of the year. I hope you find this helpful and as if you have any questions don't hesitate to let me know. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

On this episode of the podcast, I am joined by fellow coach Jennifer Rogers. We talk about her story the many trials she faced throughout her life that lead her down a path that wasn't going to take her to where she knew she wanted to be deep down. We talk about her addictions, relationship struggles, and her own weight gain and loss story that culminated into her finding what worked for her and the finding the very reason she became a coach. She knows what it's like to struggle with in life and with herself, and now she does everything she can to help people not go through what she did to achieve the results they want in every aspect of life. More of Jenn's info is down below. We hope you enjoy. Jenn's Socials: Facebook: https://www.facebook.com/jmrogers1980 Instagram: https://www.instagram.com/beautifuljennifermarie/ RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this quick episode, I talk about a crucial decision most people are scared to make for their journeys. Getting abundantly clear and honest with themselves and acknowledge what they say with what they do. If you're always saying you want one thing but constantly doing the opposite of what you say you want, you should ask yourself if the pain of staying the same outweighs the pain of change. Because change will not happen in any way unless the pain of staying the same is more than the pain of change. That's the point of this episode, get honest with yourself and either be in or out and be content with whatever you decide. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, after a brief hiatus from life events, I give 28 lessons I've learned throughout my life that not only have helped me but every client I've worked with. These lessons are impactful in so many ways that you can apply them wherever you're at in your journey. From the very beginning or you're finally where you want to be, at least a few of these lessons will give you a new level of understanding yourself. I could go into each lesson for an hour each but for the sake of your time I've kept each one brief but still effective for you to understand with a few stories and case studies sprinkled in. This was a great one to record after my birthday and I hope you find it helpful. Thank you for listening and I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode I am joined with a good friend of mine Christy Campbell where she shares her own story of where she comes from and how she came to be a coach helping hundred of people of her 10 year career as a coach. We then go over the process of transforming your life and your body and how the beginning and the end of your journey and how exciting they can be, but we highlight that the messy middle is where most people make or break their results. We want you to be as ready for that time where it's only you against you and how you'll be able to make sure you get exactly where you want to go no matter what life throws or your mind throws at you. Christy is an amazing resource and if you'd like to find more of her, check out her social media and her podcast here: Fitme Coffee Talk: https://open.spotify.com/show/5MxvZgbInOwoZzxhEO7vvO?si=ba42a2e838c34894 Intsagram: https://www.instagram.com/christymaecampbell/ I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over a big part of the coaching process with my clients and I when we begin their program. It's one thing just telling someone what to eat, its another to help them understand how to navigate their lives, the stressful decisions, chaotic schedules, all while trying to stay consistent in their own journeys. Essentially, there are a lot of situations that make it very easy for the 2 reasons I discuss to get in the way of someones success in the long run. So we address these first, all the scenarios that someone has struggled with in the past, then we work on setting targets to create change that lasts. I hope you find this episode helpful and insightful and if you do, please share it with a friend or family member. Thank you for listening and I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this brief episode, I share a topic that has been on my mind that many of us can easily overlook. One day you won't be able to move as much as you would like, some of your friends or family may not be here, you may miss the time that you're in now. We tend not to think about these things because they can be very uncomfortable if we don't use it appropriately. Something I've been trying to practice is use these reminders to embrace the things I have now, the time I have now, and take action to the best of my ability now. Making myself more present in situations where I would be annoyed. Or talking myself into taking action instead of remaining stagnant with the hustle and bustle of life. Yes these things can be tough to think about, but they can be powerful reminders that the best you can do with the time that you have is more than good enough. Do what you can with the time that you have now and you will guarantee your success. I hope the rest of this episode helps you and I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I talk about how and why motivation comes and goes that always leaves it hard for you to show up for your goals. Especially when life is hard and you don't feel like you're making progress. This runs deeper, as I go over the common connections of why motivation fails and how to stop relying on motivation and focus on creating dicipline which doesn't need motivation. When I teach discipline, its not just about forcing yourself to do something. It's about learning how to change who you see yourself as to create the body and life you want. Where discipline comes into play is reminding yourself who you want to be and what it's costing you when you choose to not make the attempt to move in the direction that you truly want. Most of the time, it's costing you comfort, happiness, or your sanity. Which is why I made this episode to help make these things a bit easier for you. I hope you enjoy.

In this episode, I go over the 3 steps I take with my clients when the scale isn't going in the right direction. No, its not always about cutting your calories even lower. It's more about understanding why it's not going in the right direction without judging yourself for it. There is only one way to lose weight and that's to eat less calories than you burn. If you're not losing weight, the simple fact is that you're not in a deficit. Instead of freaking out and cutting out food groups, we want to find out why or how you may be eating more than you think. This gives you the ability to make an appropriate change without feeling guilty or miserable about it. You regain control over yourself so you don't do something rash that can cause more harm down the road for you. But we can't understand what that is until we slow down, get honest, and keep pushing forward to find the real answer that will help you make more progress and feel better about it in the long run. I hope you find this episode helpful. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I talk about the 4 biggest misunderstandings that hold most people back from achieving their results for good. These hard truths are the foundation I had to learn that I teach every single one of my clients to understand. That understanding gives us the ability to stop letting life or things not going the way we think stop us from making progress. Consistency in anything takes consistent reminders of what we have control of, because life will try to remind you all the time of how much you don't control. Making it easy to believe that you're doing something wrong when things don't go your way, leading to discouragement, frustration, and eventually giving up on the path all together. The topics I talk about in this episode will help you make sure that won't happen again and give you the reminders you need to keep on the path no matter what it looks like. Ultimately leading to your success because you kept trying. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over the sunken cost fallacy. A trap that many find themselves after investing a lot of time and energy into a process to achieve their goals that leads to little or no sustainable results. Leaving them frustrated and miserable and like the only option they can do is give up entirely. This is one of the biggest mistakes you can make on your journey because you just don't understand what's going on. You don't understand that the approach you're using to achieve xyz makes you and your life miserable, makes you think you're a failure every time it "doesn't work", and makes you forget why you even started in the first place. You feel those things, but you don't understand why you feel them and why it's making it hard live the life you want with the body you're proud of.So yes, there are times when you should give up on something, but you'll have to listen to the episode to get the full understanding that you shouldn't be giving up entirely. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I wanted to share the 3 most fundimental things about macros that helped me create life changing results. These things helped shed light for me that most people are only aware of the tip of the ice berg with macros. "Hit these numbers and you will see results", which can be very helpful for some people. However, there's a whole mass of information that hides below the surface that helps understand the numbers at a higher level.One thing that I'm sure of is that when we truly understand something, we are far more likely to stay consistent long enough to see the results we're looking for.I hope you enjoy.

In this episode, I go over the 3 most common things that a lot of the people I've worked with, find a way to get in the way of their own progress. On paper, the process of losing weight is pretty simple. What complicates it are our lives, perspectives, and past experiences. If you have a history of failing or things not going your way, a lot of the time you can develop a very impatient or unrealistic mentality. Creating a thought that things have to go perfectly well, life has to align just right even though it never does, and results need to come as fast as you want them to. Unfortunately, things don't ever go that way and we're doomed to repeat that pattern over and over again continuing to hurt our physical and mental health over the long run. My goal is to stop this pattern for you because I've been in that pattern many times and I still have to work my way out of it every now and again. But when you do work your way out, it is very freeing and you get to see how simple your journey really can be. So as always, I hope this episode helps shift some perspectives and makes your journey a little easier for you in the long run. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over the real problems many coaches and companies don't talk about. Many people's problems do not revolve around their dedication or will power. The problems are often more internal than we realize which can be hard to understand. Mental progress is not as easily measured as physical progress and that's what sells more. Which constantly makes people believe that the physical changes is what changes who we are and how we feel about ourselves. Don't get me wrong, it's not bad to get people results. But if we do not teach them the principles of what they struggle with internally and always say one thing but then go and do the complete opposite of what they said, the results they create won't last and that's the problem. In this episode I want you to see the real path to permanent change and see where you can start identifying what's really holding you back so you can achieve great things and more importantly keep them. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I share the top myths that I often have to help my clients understand that really gets in the way of them seeing life long results. Something that I've come to understand with my own process and helping others is that we are the ones getting in our own ways more often. Most of the time we are not aware of it and this is what is used against us to keep us stuck from making real progress. When we lack awareness, beliefs that may not be ours and we just accepted somewhere down the line fix themselves in our minds. Thoughts like "it has to be a certain way or I fail", or "so-and-so lost 30lbs and has it all figured out and I don't", or my favorite "it's been 3 weeks of me being good and I barely lost any weight, I'm doing something wrong". Just to name a few things that I discuss in this episode in detail to help you start making connections to the things you think are true, and to start questioning those thoughts to see if they really holding you back. This was a fun one and I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over a very big misconception that I help people understand. You may think that in order to look better you should lose "x" amount of pounds to get that job done. The truth is, you don't have to lose any weight to improve how your body looks and when you understand that, you can build a much more sustainable lifestyle with your health and training that gives you better results. All it takes is proper understanding of how your body works and what you've been telling it to do whenever you ate as little as possible and just worked out more. There's a reason those results you got didn't last and in this episode that's what I want to give you. The ability to tell your body to do exactly what you want it to do when you understand it better, making it much easier to show up for yourself consistently and get better results because of it. I hope you find this helpful and thank you for listening. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over one of the biggest reasons that holds most people back from getting to their goals. Life. Life always finds a way to get in the way and when that happens, we have some of the toughest days to stay consistent. Which is when we hit rock bottom and find no reason to keep trying during these hard times. Unfortuanatley we can't control the ups and downs of life, but we can control how we show up on even our worst days. And if our worst day goes from nothing to something, this will be the big push that allows you to not only get to your goals, but also learn how to sustain them as you navigate through life. I go over the 5 things that help myself and the people I work with to ensure that nothing can truly knock them off their path ever again. Each category is a measure of progress, giving us more ways to keep going that just a number on a scale. I hope you find this helpful and let me know what you think. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over the process that I help my clients start getting out of their own way and show up for themselves no matter what it is going on. In doing so, you need to understand why you're having a hard time staying consistent for your goals. Usually, the way you think you need to get to your goal doesn't align with everything that you have going on in your life. So when any slight inconvenience pops up (which life will always find a way to challenge us) it's much easier to throw our hands up in frustration and just try again later. This line of thinking is not only unproductive for your consistency, but also the way you want to live after you have your results. Which is often never considered on these journeys because we're so focused on the numbers and outcomes. In order to be consistent, we need to understand how we have been unintentionally getting in our own way and learn how to work with what we have. In this episode, I give you the three steps that I give my clients that helps them not only find success in the short term, but also the long term. I hope you learn something new and enjoy this episode. SUMMER TRANSFORMATION CHALLENGE: https://transformation-challenge.com/register-1741?am_id=jonah484 RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I give the exact process that I went through to create sustaianble results for myself (after learning a lot from all of my mistakes) that I now coach my clients through to help save them time and struggle. It all starts with understanding, first of what you want and then understanding how your body works in accordance to what you want. Then marrying the two to create a routine and lifestyle that you don't hate so you can keep doing the number one thing need to see results... Staying constent. This is a fun topic for me and I hope you enjoy diving into this episode. SUMMER TRANSFORMATION CHALLENGE: https://transformation-challenge.com/register-1741?am_id=jonah484 RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over in detail the real issues that you face when it comes to making the decisions you know will benefit you and your goals. I used to say weight loss and fat loss are a lot easier than you think a lot, which I still believe once you understand what makes the process more difficult than it needs to be and it's what goes on in between your ears. If you don't address the root cause of your choices on a daily basis, you will often continue to make the same decisions over and over. Constantly feeling like you're trapped in a loop. So, to help put an end to this cycle and give you the reminder to keep doing the essential work for yourself to create permanent results, I share my story on why this is so important and how I figured it out for myself. I also share the concepts of getting out of this cycle and creating a lifestyle that actually aligns with you and your goals without feeling miserable. Which is the exact process I share with my own clients every single week. I hope you find it helpful and thank you for listening. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I am joined by business owner and fellow coach Larissa Perales and after a brief introduction from her we dive deep into what it takes to transform your physical results without making your life miserable. It's quite simpler than you realize when you understand what you truly want and you focus on the true things you value on your journey instead of one simple focus. The 2 lessons can be applied to anyone anywhere they're at in this process and we hope it provides some awesome clarity for you. On the back end of this episode, we discuss a big problem with the fitness and nutrition industry and a lot of it stems from preconceived notions of what a nutrition coach does. Our goal is to change the space by showing that a coach is so much more than someone that just helps you lose weight. Losing weight is a great goal, but our duty is to give you the tools and understanding to sustain those results for long run. It was a great conversation and one I think you will get a lot out of. More of Larissa can be found below. I hope you enjoy. Larissa's IG: https://www.instagram.com/larissa.perales/ RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

This episode may be one of my favorites. In it I go over the exact process I work with my clients on their journeys after they've tried everything in the past and nothing has worked. They feel defeated and that if anything goes wrong when they invest in their health that they are failures that don't deserve to get to their goals. The reality of this process, as you can see in the title, is that you need "failure" and without it you wouldn't be able to find the actual path that works for you for the long run. Your relationship to failure shouldn't be a toxic one, but a inquisitive one, because we learn far more from our failures than we do our successes, and I hope you find this episode helpful in seeing that point of view. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over what you need to know when it comes to "fattening foods". Unfortunately, most people treat weight loss and improving your health like there's always a black and white answer. That is not the case. Improving your health for the long run is about understanding the many shades of gray that goes into the choices we make. So when discussing fattening foods, I do my best to shed the light on how gray this area really is, debunk what most people believe, and give you the context to improve your relationship with food and see results that last. I hope you enjoy, and if you do check out the resources below. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over the exact process I work with my clients who "fall off" for a little while. The problem most people face is that they think it's a bad thing to fall off track. The reality is it's normal. Things in your life will change and being able to adjust and accomodate for those things is needed to not only see results but keep them in the long run. I go over the 3 steps to get the wheels turning again, not only in the short term but in the long term as well. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I give the exact ways I help my clients utilize and find macros that work for their life while being able to create amazing results. All without making your life miserable and hard to stick with. My entire goal for this episode is to make macros easier you and for you to maintain the thing that's most important to see results without having your life revolve around fitness. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

On this episode of the podcast, I asked some community members what questions they wanted me to answer on the show. Going over how I would rebuild my results if I woke up one day and they were all gone was fun becuase I would do a lot of the same things that I coach my clients through. Then going into an in depth understanding of what results actually look like so you don't bring yourself down on your journey even though you the results may not be coming as quickly as you thought they would. Really fun episode and I hope you get a lot out of it. Thanks for listening. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

On this episode, I go over the interesting relationship most people have with perfections as they try to lose weight. Most of us do not realize how harder we make our goals on ourselves when we don't address this topic more often. So I decided to let you peak behind the curtain of perfection and how to actually set yourself up for the most success possible. Without making your life harder in the mean time. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go over why it takes so long for you to see progress on your weight loss journey. I use a real life story that may not make sense to weight loss at first (but I promise bare with me) it'll connect all the dots and show you how to make seeing results much quicker. I hope this help shift some perspectives and makes your journey a little bit easier. If there's ever anything more I can do for you, you can find me in the links down below. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I wanted to give you the 4 step process that I had to learn in one of the areas I struggled with the most in my own journey. Creating control around foods that make us feel like we've undone a lot of our hard work. This isn't always the case, and control just isn't about saying no and having enough will power to do so. Control is a little more freeing than that and I think that this is an episode that you will enjoy if this is something you've struggled with in the past. I hope you enjoy. Transformation Spring Challenge: https://transformation-challenge.com/ RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

In this episode, I go into the simple principles of shedding body fat and improving your body composition. This was brought to you all my experiences in my extensive years training as an athlete and figuring how it fit into my life afterwards and how I do the same for my clients. I go over the basic principles that will help you look better and sustain the results without feeling like you have to dedicate your life to exercise. If you found this helpful, check out the other resources below. Hope you enjoy. Transformation Spring Challenge: https://transformation-challenge.com/ RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/

This episode is a little different than what I usually create. This episode, in honor of the 2 year anniversary, I wanted to somewhat reintroduce myself and give you some bits of where I come from. The lessons I've learned beyond health and fitness that have helped me find my passion in helping others. I go over my upbringing, my lessons learned playiing sports, my relationships with myself, food, and others and how they all play a role in how and why I have learned so much to help others understand themselves from the inside out. I had to do the same thing. And I want to save you the time it took me to learn the lessons so you can start thriving in the life you want to live. Thank you so much for listening. If you're a long time listener or a new one, I appreciate you all the same. Thank you for sharing some of your time with me, I hope you enjoy and I'll see you on the next one. Transformation Spring Challenge: https://transformation-challenge.com/ RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: https://www.instagram.com/jonahmitchellfit_nutrition/ Facebook Group: https://www.facebook.com/groups/transformationproj/