The Fitness Beginner Podcast

In this episode, we break down the powerful 23:1 Rule — the idea that your fitness results aren't just determined by the 1 hour you spend in the gym, but by how you use the other 23 hours of your day. Learn why recovery, nutrition, sleep, mindset, and daily habits play a bigger role than you think, and how you can apply this rule not just in fitness, but in every area of your life.

In this episode, we dive into the powerful mindset known as the "2-Day Rule"—it's okay to miss one day, but never two in a row. Whether you're on a fitness journey, building better habits, or chasing personal goals, this simple rule can help you stay consistent without burning out. Learn how to apply it to your workouts, nutrition, and everyday life—and discover a few bonus tips to keep your momentum strong, even on tough days.

In this episode, we break down the "Relationship Hierarchy"—God, Spouse, Kids, Family, Friends—and why it's crucial for living a balanced, purpose-driven life. We also dive into the bonus category of “Self,” and how fitness fits into it. Learn why taking care of yourself isn't selfish—it's essential for showing up strong in every relationship that matters. Tune in for real talk on priorities, faith, and how your fitness journey impacts everything.

In today's podcast episode, we have the privilege of interviewing Danielle Forsgren, the President and Co-Founder of Avacen Medical. This groundbreaking device offers noninvasive pain relief and wellness benefits, and it's been making waves across the globe for 17 years now.

Weekends and vacations don't have to throw you off your fitness game. In this episode, we share simple, realistic strategies to help you stay consistent with your goals — without missing out on the fun. From nutrition tips to quick workouts and mindset shifts, you'll learn how to enjoy your time off while still making progress.

This Mother's Day, we're celebrating the strength, resilience, and dedication of moms — both in life and in fitness. In this episode, we dive into how motherhood mirrors the mindset of a committed fitness journey, how moms can prioritize their health, and how they inspire the next generation through movement. Whether you're a mom or just love one, this episode is all about honoring the strongest people we know — inside and out.

In this episode, we dive into the powerful mindset behind the saying: "If you want to see things in a different way, you have to do things you've never done." Whether you're stuck in a fitness plateau or just starting your journey, this episode will challenge you to break old habits, embrace discomfort, and take bold action toward real results. Get ready to shift your perspective, step outside your comfort zone, and finally create the change you've been craving.

In this special birthday episode, I'm diving into how getting older impacts your fitness journey — and why that's actually a good thing. We'll talk about how to use your age as motivation, how to train smarter (not just harder), and why every birthday is a new opportunity to level up your health and mindset. If you've ever worried about aging slowing you down, this episode will show you how it can actually push you forward. Let's celebrate growth, strength, and living your healthiest life at any age!

In this episode, we cover Results and their importance when it comes to your fitness journey. Results in fitness are crucial because they provide proof of progress, fuel motivation, and help track goals. They reinforce consistency, guide necessary adjustments, and offer both physical and mental health benefits. Ultimately, results build confidence and keep you moving forward.

Join us for an insightful conversation with David Amerland, business journalist, author, and expert on SEO, semantic search, and the psychology of decision-making. In this episode, we explore how technology shapes human behavior, and the secrets to living and working intentionally, combining exercise science with practical strategies for lifelong fitness. This episode is packed with actionable wisdom. Tune in and discover how to sharpen your mindset and strategy in an ever-changing landscape!

Ready to start running? In this fun and easy-to-follow episode, we break down the basics of running—perfect for beginners! Learn why running is awesome, how to start slow, and even ways to make it a game. Plus, hear about my big 100-mile ultramarathon race this weekend! Whether you're a kid or just young at heart, let's lace up those sneakers and get moving together.

In today's podcast episode, I had the honor and privilege of interviewing Dr. Derek Alessi. Derek is an Exercise Scientist, nutritionist, and the owner and founder of Strength Genesis, a high-quality, Eco-Friendly, Sustainable supplement company.

Ever feel guilty about missing a workout or eating off your meal plan? In this episode of The Fitness Beginner Podcast, we're talking about how consistency compounds over time and why you don't have to be perfect to see results. Learn how building small, sustainable habits over years can give you the freedom to slack off occasionally—without derailing your progress. Whether you're just starting your fitness journey or you've been at it for years, this episode will help you embrace balance and trust the process. Tune in and discover the power of consistency!

In this episode of The Fitness Beginner Podcast, we're talking about a golden rule for fitness and life: Never take advice from someone you wouldn't trade places with! Learn how to spot good advice, why it's important to follow people who have what you want, and how to avoid tips that might lead you in the wrong direction. Tune in for a quick, fun, and motivating chat that will help you make smarter choices on your fitness journey!

Join us for an inspiring and fun conversation with fitness professional Kerstin Schulze, the creative mind behind Party and Diet. In this episode, Kerstin shares her unique approach to balancing a vibrant social life with a healthy lifestyle, proving that you don't have to choose between enjoying life and staying fit. We dive into her fitness philosophy, practical tips for staying on track during busy or indulgent times, and how to cultivate a positive mindset around health and wellness. Whether you're a fitness newbie or a seasoned pro, Kerstin's insights will leave you motivated to embrace a balanced, joyful approach to fitness.

Planning a vacation doesn't mean abandoning your fitness goals! In this episode, we'll break down how to balance fitness and travel so you can enjoy your trip while staying on track. We'll cover: Pre-vacation planning – setting realistic fitness goals, researching destinations, and packing smart. Creating a flexible fitness plan – fitting in quick workouts, staying active, and keeping a routine. Nutrition tips – making mindful food choices while still enjoying local cuisine. Staying motivated – setting mini-goals, involving travel companions, and tracking progress. Post-vacation recovery – easing back into your routine and reassessing your goals.Whether you're traveling for business, leisure, or an adventurous getaway, these tips will help you maintain a healthy lifestyle without missing out on the fun. Tune in now and make your next vacation both enjoyable and fitness-friendly! Don't forget to subscribe, leave a review, and follow for more fitness insights!

What's the difference between strength training and endurance training? Can you do both at the same time? In this episode of Fitness Unpacked, we break down the science behind these two fitness approaches, explain why balancing both means you'll fall somewhere in the middle, and share tips on how to prioritize your goals if you want to excel in one. Whether you're chasing strength, endurance, or a bit of both, this video will help you train smarter and reach your fitness goals!

In this video, we're answering one of the most common questions I get: “Where do I even begin on my fitness journey?” Whether you're completely new to fitness or starting over after a break, this video is your step-by-step guide to getting started the RIGHT way.✅ What You'll Learn: Simple, actionable steps to start your fitness journey without feeling overwhelmed. What to do (and what NOT to do) as a beginner. How to debunk common fitness myths that might be holding you back. Practical tips to overcome self-limiting beliefs and stay motivated.

Are you tired of falling short of your goals? Do you find yourself constantly making excuses for why you're not where you want to be in life? In this empowering episode of The Fitness Beginner Podcast, we're diving into the real reasons people make excuses, why those excuses hold them back, and how to overcome them once and for all.From “I don't have enough time” to “I'm not good enough,” we'll break down the most common excuses and provide actionable strategies to help you push past them. You'll hear real-life examples of people who turned their excuses into action and achieved incredible results. Plus, we'll share practical tips for staying committed, building momentum, and finally achieving the goals you've been dreaming of.If you're ready to stop making excuses and start making progress, this episode is for you. Tune in and take the first step toward the life you deserve!Subscribe to The Fitness Beginner Podcast for more insights on personal growth, productivity, and living your best life. New episodes every week. Let's crush those goals together!

In this episode, we're sharing the Top 10 Things You Can Do Right Now to Improve Your Overall Health. From drinking more water and eating more veggies to moving your body, getting better sleep, and practicing self-kindness, we'll dive deep into each tip with easy-to-follow advice and specific examples you can start using today. Whether you're a fitness newbie or a seasoned pro, this episode is packed with actionable steps to help you build healthier habits and feel amazing. Tune in, take notes, and get ready to transform your health—one small step at a time! Don't forget to subscribe so you never miss an episode, and leave us a review to let us know what tips worked best for you. Let's crush those health goals together!

In this episode, we're diving into everything you need to know about reverse dieting—a powerful strategy to rebuild your metabolism and maintain results after dieting. We'll break down exactly what reverse dieting is, who it's for, and when to implement it. You'll also learn step-by-step how to reverse diet properly, with practical examples to guide you along the way. Plus, we'll tackle common myths and provide tips to ensure success. Whether you're finishing a fat-loss phase, recovering from competition prep, or looking to repair your metabolism, this episode is packed with actionable insights to help you navigate the reverse dieting process with confidence. Tune in now to take your fitness journey to the next level!

In this episode, we are going to do something a little different that we have never done before. We are going to use ChatGPT to give us a list of the top 20 most asked fitness questions and we are going to answer right then and there live on the spot... this should be interesting. Let's do it!

In this episode, we explore one of the most overlooked yet vital aspects of fitness: recovery. Learn how to recover like a pro with actionable tips on optimizing sleep, nutrition, hydration, and mental well-being. Discover the benefits of active recovery, stretching, cold plunges, and tools like foam rollers and compression gear. We also discuss the importance of rest days and strategies for reducing stress to stay consistent on your fitness journey. Whether you're a beginner or a seasoned athlete, this episode will help you enhance your performance, prevent injuries, and feel your best. Tune in and take your recovery to the next level!

In this episode of The Fitness Beginner Podcast, we have the privilege of interviewing Dr. George Burroughs on the topic of Sunlight and how important it is for everyday health. Dr. Burroughs is the owner of Atlas Chiropractic in Saraland, AL, and the host of the Get Healthy Alabama Podcast.

Setting New Year's Resolutions: The Why, Who, and How As the New Year approaches, many of us feel inspired to set goals and make changes. But are New Year's resolutions the right move for everyone? In this episode, we dive deep into the world of resolutions and explore: Why setting New Year's resolutions can be both beneficial and challenging.Who should consider making them—and who might be better off skipping them.How to set effective resolutions using the SMART goals framework. The importance of resolutions in building long-term habits and a growth mindset.Plus, we share actionable tips to stay committed, celebrate small wins, and recover from setbacks. Whether you're a fitness newbie, a seasoned athlete, or just looking for a fresh start, this episode is packed with insights to help you kick off the year with intention. Tune in and discover how to make your resolutions meaningful, achievable, and impactful. Let's start 2025 on the right foot!

Are you mindful of how you move throughout your day? In this episode, we dive into the power of mindful movement and how it can transform your fitness journey and overall health. Discover why 'sitting is the new smoking' and the long-term risks of a sedentary lifestyle. Learn simple, practical ways to add intentional movement to your routine—whether you're at work, at home, or on the go.We'll explore the incredible benefits of moving with purpose, from improved mental clarity to better posture, boosted energy levels, and enhanced long-term health. Whether you're just starting or looking to fine-tune your fitness habits, this episode is packed with actionable tips to help you stay active and live your best life.Join the conversation and let us know how you incorporate mindful movement into your day! Don't forget to like, comment, and subscribe for more insights into living a healthier, more intentional lifestyle. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we take it back to the beginning of the podcast and talk about why I started the podcast in the first place, why I am so grateful for each and every one of you who listens, and we also go over my Spotify wrapped results for the year of 2024. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we had the privilege of hosting special guest Kerri Walsh. Kerri is an expert and leader in AI-powered fitness innovation. She's passionate about how technology is transforming fitness into a more accessible and effective experience for everyone. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we discuss how to stick to your fitness and nutrition goals during the Christmas holiday season. We give you strategies on how to navigate the Christmas holidays to best support your fitness and nutrition goals while still enjoying yourself and not over doing it! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we discuss how to stick to your fitness and nutrition goals during the Thanksgiving holiday season. We give you strategies on how to navigate the Thanksgiving holiday meal to best support your diet while still enjoying yourself and not over doing it! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we discuss all things cold plunges! You've probably seen this new craze all over the internet, and you wonder why anyone would ever want to do that. Well... it turns out, cold plunges have many many benefits for everyone! It was once believed that ice baths were only for athletes. After tons of research, it has now been discovered that ice baths have lots of positive benefits for the everyday person not just athletes. Tune in to the episode to find out everything you need to know about cold plunges and if they are right for you! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about how to run or begin running for beginners or people wanting to get into running. We cover everything from what gear you need to what foods you should be eating. Whether you're training for a 5K or marathon, or your just wanting to run for the health benefits... this is the podcast for you! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about everyone's favorite topic, counting calories. We go over the importance of counting calories, how to count calories correctly, the difference between counting calories and counting macros, who should count calories, who should not count calories, and then at the end I give you my personal advice on what I would suggest you do in order to hit your nutrition/fitness goals. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about how a weight scale may not always be the most accurate way to track your progress. Yes, it can be accurate but at the same time it can also be inaccurate. In this episode, we talk about ways to increase the accuracy of your scale and I give you some arguably better ways to track your fitness progress whether that be to lose weight or to gain muscle. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about finding your purpose in life and how a fitness journey can help you in the pursuit of finding your purpose as well as helping you fulfill that purpose. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about Murphy's Law and how it is affecting you in not only your fitness journey but in every aspect of your life! We talk about why Murphy's Law matters and how to handle it, in not only in your fitness journey but in every area of your life as well. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about Parkinson's Law and how it is affecting you in not only your fitness journey but in every aspect of your life! Parkinson's Law can be a good or a bad thing, so in this episode we give you examples of how you can use Parkinson's Law to your benefit! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about my favorite protein sources that I eat on a daily basis. I also give you a few other good options that you can incorporate into your diet to ensure you are getting the proper amount of protein in your diet for whatever your specific goal is! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about the word "Stick-to-itiveness" and how it is a key aspect and indicator of how successful you are in your fitness journey. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about how to have fun on your vacation and stick to your fitness goals all at the same time! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about how to get started on your fitness journey or your race preparation the right way without overdoing it, getting injured, or getting burnt out. Too many people try to dive in head first without taking the necessary steps of progression to get to where they want to be. Instead, you must trust the process and not rush the process. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about everything you need to know when it comes to Hybrid Athlete Training. What even is Hybrid Athlete Training? How to do it properly? Who should/shouldn't do it? Why would you do it compared to a traditional style of training? Tune in to find out more! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we talk about everything I learned from doing my very first bodybuilding show... the good and the bad! I also give a quick update on my post-show recap. Be sure to tune in to see how I did in my first show! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we discuss how I have been preparing for my bodybuilding show so far, what I am doing for "Peak Week", what my plans are for after the show... and much more! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we discuss ways how to overcome your fear of public gyms. If you are not sure what to do, where to begin, don't feel comfortable, or you're just flat-out intimidated by public gyms then this is the episode for you. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we discuss a really cool milestone that I hit of having absolutely ZERO alcohol for 365 days. We talk about why I quit and the lessons I learned from it. Tune in to find out why you should do the same! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we go over everything you need to know about a bodybuilding show and how I am preparing for my first show coming up in August. --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we go over the TOP 10 Exercises, in my opinion, to help you grow a bigger more well-rounded chest. So if you've been struggling to grow your chest, then you're going to want to give this one a listen! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we go over one of the most important aspects of having a successful fitness journey. Without this particular aspect, you simply will not be successful in your fitness journey. Tune in to find out just what you are missing! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we go over how you can and should treat every Monday like it is January 1st to help you hit not only your fitness goals but any other goals you have in life! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support

In this episode of The Fitness Beginner Podcast, we go over the top 10 different kinds of cardio you can do to help you lose that weight you have been trying to get off and to help you keep it off this time! --- Support this podcast: https://podcasters.spotify.com/pod/show/thefitnessbeginner/support