The Phat Pratt Chat

In this podcast we are going to go over 4 more questions related to fitness and nutrition. 1. Can I drink wine on the weekends and still make progress?2. Do I really have to track my food to see results?3. How important is protein if I'm not trying to build muscle like a body builder?4. Should I be lifting heavier weights now that I have been doing this for a while?

Is Your Form Actually “Wrong”? Understanding Coaching and Corrections in the GymIn this episode, we talk about one of the most misunderstood parts of coaching: form correction. We break down why form isn't simply “good” or “bad,” and why the spectrum of movement quality is much more nuanced than people think.We also dig into when coaches should step in with corrections—and when it's actually better not to. Plus, we explore the unintended impact corrections can have on members, especially those new to strength training, and why expecting perfect form after one demo is totally unrealistic.If you've ever wondered why a coach does—or doesn't—adjust your form mid-workout, this episode will give you some clarity.

In this episode of The Phat Pratt Chat, we're giving you a peek behind the curtain. What are we really focused on right now as a business? What are those bigger-picture convos happening in our meetings?We break down the three main areas we're doubling down on:Trainer-to-member ratio on the floorProgram design and creativityMarketing If you're into the business side of fitness or just curious what we're working on to improve your experience, this one's for you.

Ever made a promise to yourself like, “I'm cutting out sugar forever” or “I'm starting keto tomorrow for the whole year”? Yeah, you're not alone. In this episode, we talk about why these all-or-nothing promises rarely stick—and how shifting your mindset can make all the difference.We share a real convo about breaking nutrition promises, unrealistic expectations, and the pressure we put on ourselves to be perfect. Then we flip the script: what if we focused on building consistent habits instead of chasing rigid rules?If you've ever felt frustrated with your own fitness promises, this one's a must-listen.

In this episode, we're getting real about the one meal that throws most people off track: dinner. From oversized subs to impulsive restaurant splurges, we break down how dinner—and everything that happens after it—can quietly sabotage your fitness goals.We share a super simple strategy: stick to the same restaurant, same meal, same night each week. Sounds boring? Maybe. But boring can be the secret weapon that keeps your results moving. You'll also hear how to get your family on board with healthier habits without starting World War 3 at the dinner table.If you've ever felt like evenings are your downfall, this episode's for you.

Welcome back to the Fat Pratt Chat! In this episode, we're doing a rapid-fire Q&A, tackling five of the most common fitness questions we get—from why the scale won't budge even when you're consistent, to how to tone your arms without bulking up, to what to do if you need to take a week off from the gym.Whether you're short on time, stuck in a plateau, or just need some quick fitness clarity, this episode's got you covered—with straight answers (and minimal rambling, promise).Got more questions? Shoot them our way for the next one!

In this episode, we're keeping it real about referrals—why we bring them up, how they help, and what's in it for you. No pressure, no weird “give us your friends' phone numbers” stuff. Just a reminder that if our gym has been good for you, it might be life-changing for someone you know too.We'll break down how the referral perks work (like free weeks or even a shot at a free year) and share why other gyms are always asking how we get so many. If you've ever wondered why we mention it so much, this is the episode that explains it all.

There are plenty of benefits to large group training and there are a lot of trainers that do a great job at executing the workouts. These are just some of my takes on the drawbacks to large group classes that maybe not everyone can see if they didn't run a small group personal training gym.

In this episode, we talk about how to make exercise a natural part of your life—even when things get hectic. You'll learn why consistency beats intensity, why you don't need to work out every single day, and how to create a sustainable routine that adjusts to your life rather than controls it. Whether you're new to fitness or trying to stay on track, this episode will help you ditch the excuses and build habits that actually last.

In today's episode, we dive into a crucial but often overlooked question: How hard should you actually be pushing yourself during workouts? Whether you're a seasoned gym-goer or just starting out, finding the right intensity is key to progress—without burnout. We talk about the importance of listening to your body, recognizing when it's time to scale back, and knowing when it's time to level up. If you've been coasting on gentle exposure or overdoing it with intensity, this episode will help you find that sweet spot for sustainable results.

Confused about how much protein you actually need? In this episode, we break down a simple and effective way to balance your calories and protein using a 10:1 ratio. Whether you're snacking or planning meals, this rule of thumb will help you make smarter nutrition choices without getting bogged down in complicated math. Learn how to fuel your body without overfilling the bucket.

Imagine a world where a one day workout routine was created for every single person in the world and they must follow that routine every time that they workout.With any 6 strength training exercises and cardio we are going to build perfect 1 day exercise routine that is effective for anyone!

"Lose 15 lbs in 6 weeks!!......"We'd be lying if we said we didn't try this once. While it went against our core values we really thought that it would help people get off the couch and into the gym where we could deliver some results quick... and then ideally they would stick around as we coached them up for long term success. It was largely a flop in this regard. Most people sprinted for 3-6 weeks and then we never saw them again. Longer term goals. How to set them and why those who do come out on top is the focus of todays episode.

What's all this about the Habit Tracker? This is something that has helped people right here in our own gym radically transform their physique and lives. You'll def want to take some notes on this episode!

One person said " Strength training made me gain weight" Another "Strength training made me lose weight!" How does this happen?? James gets into the finer details of why some peoples experiences are so different

In this episode, we take a deep dive into the current state of fitness and health in America. The statistics are alarming—only 23% of U.S. adults meet the recommended guidelines for both aerobic and muscle-strengthening activity, while nearly 80% fail to get enough exercise. The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise and two days of muscle-strengthening activities per week, yet most Americans fall short.We discuss why this is happening, the consequences of an increasingly sedentary lifestyle, and most importantly, what can be done to change the trend. At Pratt Personal Training, we're on a mission to help people take control of their health through structured, effective fitness programs designed to fit any lifestyle. We share how our training approach is making a difference in our community and helping individuals reclaim their strength, energy, and well-being.Tune in to learn about the real state of fitness in America and how you can take steps to improve your health today!

Short episode today! Just a quick look back on 2024 and a glimpse into what's coming for 2025.

Ever just get totally overwhelmed with what exercises to do? how many reps and sets of each...what exercises to combine on what days...when you've gotten enough out of an exercise and need to pick a new one? Today's episode is for you

NONE of our members want to look like bodybuilders!! Our program focuses on average adults who want to feel better and improve quality of life and also would hope to look a little better too! They usually tell us that specifically they DONT want to look like a bodybuilder. The Crazy thing is....an average person training like a bodybuilder is actually a pretty solid approach for most adults. But what do we mean when we say "train like" a bodybuilder... That is the question of the day

One of our most request areas of improvement for our members is their back! Today we'll discuss how to workout your back muscles in a way that gives you that lean toned look in the right places. By the end of this episode you'll know exactly what to do to improve this area of your body.

Another controversial topic! There is so much conflicting info on warm ups for exercise. Part of the confusion probably comes from the type of exercise you are about to do....Are you going for a walk, a jog, a sprint, a 10 mile run, weight lifting, athletic event??? All of these will probably require a different approach to a warm up. But let's even back up to what the whole point of a warm up even is first. Then we'll chat about our approach here at Pratt Personal Training and how it's changed over the years.

If you have been able to start exercise and possibly other healthy habits and have felt and seen the benefits, it's very common to want the same for your friends or family. Sometimes it's tough to get someone to take action though. You (as the person who has achieved the results) know that they would feel sooooo much better physically and mentally if they just took action and started exercising! Today James discusses how to have better conversations around this topic.

This has been quite the debate over the years!! James is here today to give you all some super valuable info to help you cut through the BS that is out there around this topic!

In this video, I discuss the importance of customizing workout programs to ensure progressive overload for optimal results. I explain how we aim to make workouts more challenging each week by adjusting weights, reps, sets, and effort levels. Understanding Rate of Perceived Exertion (RPE) and its role in gauging workout difficulty is crucial. I highlight the balance between monotony and increasing difficulty in a program, emphasizing the need to push boundaries while avoiding overexertion. Viewers are guided on how to assess and adjust their workout intensity based on a 1-10 scale, ensuring effective and safe progression.

Today we break down what EOP is. Spoiler alert...it's the "End Of Program" Typically a huge milestone for our members where they can look back on their progress during their exercise program that that have worked really hard on. The EOP survey is on the back of our plan and this is where we gather crucial info for how to create your next plan. Give this episode a listen if you'd like more insight into what happens to your EOP survey after you turn it in!

Today I explain the intricate details of our fitness business model, focusing on the training coordinator's role in preparing for sessions and delivering amazing workouts to our members every time! I discuss the importance of equal program distribution among trainers and the setup process for each session.

I shared the story of a hectic week where I gained 5 pounds due to lifestyle changes after my child's birth. Reflecting, I missed opportunities for exercise and overindulged in food, leading to weight gain. I aim to plan better for future stressful periods to maintain some level of activity and healthy eating. No perfection expected, just striving for improvement.

In this episode James breaks down our recent shift to 8 week long exercise plans. The science overwhelmingly points towards longer exercise plans with less changes to individual exercises which gives you body more time to adapt to other variables that can be made more challenging...More weight, more reps, more calories burned in shorter time, greater distance achieved on cardio machines, same weights and sets being done in less time etc, etc. Despite the science, it's also generally accepted that people get bored. When training to be an olympic athlete no one cares if you are bored. Nothing matters besides performance so bored or not you suck it up and do the required work. With real people who are busy working and raising kids the boredom level should certainly be factored in and held in a balance with the science of exercise. This balancing act is often what sets apart good coaches from poor coaches. There is a bit of an art to this that can only come with experience and often times the "smartest" coaches still can't quite understand how to find this balance.

It is incredibly difficult for the average person to understand what fitness advice is best. After all the topic is massively polarizing and there are many seemingly credible sources standing on both sides of fitness philosophies and/or diets. In the short chat, James breaks down some advice he was given that he disagreed with even though the person seemed credible.

Who doesn't want results to come faster?? This is totally normal and you may often be told to be patient or "trust the process" etc. And while that is sometimes true there are things you can do to speed up results! The issue is what are the RIGHT things to do to speed up results? Taking it to an extreme example...not eating for 12 days straight would certainly speed up weight loss results but it would come at a cost in the weeks and months after that would likely reverse the results and then some. James lays out some "good" ways you can speed up results in todays episode

(Former) Coach Kyle drops by to chat! We discuss his extreme diet mentality that started during his time wrestling in high school. We also chat about his time here at PPT, the roles he has played and why he is so determined to help new people experience PPT

Normally I always recommend picking 1 good habit you want to start and focus 100% on getting really good at that before adding another. But i figured id try a reverse approach. I gave myself 10 measurable habits and 100 days to try and get as good at all of them at the same time as possible. With a simple yes of no checked off at the end of the day it was certainly hard to start this and hard to see how many days I had to mark "no's" Today I'll talk about how this relates to your training and workouts

Ever find yourself getting motivated, starting a new diet or fitness routine, feeling good for a bit, and then falling off completely??? Even worse...ultimately ending up at a higher body weight

Today we dive into a much debated topic! Strength Training Vs Cardio...well, more so how to balance both. We discuss the difference of super sets vs circuits and the importance of rest periods with an increase in the difficulty of exercise. James also goes over his top choices for Super Sets!

What happens when James runs into a member out at a restaurant eating a cheeseburger? Lessons for the rest of us!

On this episode we discuss Jakes current bulking phase and the challenges of gaining size in a gym where most people are focused on losing fat. He shares important data about his bodybuilding journey, including the years of his previous competitions and upcoming plans. He also clears up the misconception that bodybuilders only eat chicken, broccoli, and rice,

The first ever episode where James stands to deliver the message haha!! Let us know how he did

Today James sits down with a special guest!! One of our newest coaches...Some of you may know her as Ragin' Rachael! (We think this name is a nice compliment to our very own Psycho Sid) Rachael interned with us and has now been officially on staff for about 2 months. She chats about - Her favorite member to work with - What it means knowing that James is a "leo", - When she started lifting weights - Why she posts her workouts on IG - Her favorite exercises - How Justin Timberlake is her favorite musician

In this episode, our very own coach Jayme answers a few questions from James and shares insights about his experience as a coach here at Pratt Personal Training. He emphasizes the importance of working with individuals who have specific goals and the satisfaction of helping them achieve measurable results. Jayme also discusses the impact of maintaining a positive and energetic atmosphere in the gym...If you know Jayme you know he is amazing at this!! Finally Jayme gives us all a little insight on his tattoos and what they mean to him!

A special (little longer) episode 100 of the Phat Pratt Chat! James puts Sid, Kyle, Jon on the spot with some surprise questions as we look back over the years of being Part of PPT. But first!...A throw back to Overrated/Underrated to kick off the episode!

Welcome to The Phat Pratt Chat! Ever wondered how to bounce back after a week of illness? Join us as we bust myths and offer practical tips for re-entering the gym scene. Discover the secrets to a successful comeback and learn how to build resilience on your fitness journey. Tune in for motivation and share with friends in need of a boost! Don't miss out on The Phat Pratt Chat - your go-to for all things fitness.

Welcome to The Phat Pratt Chat where we delve into the art of transformation. Join us as we explore the journey of change, from fitness goals to professional growth. In this episode, we discuss the crucial steps in shifting habits, drawing from personal experiences and practical strategies. Whether it's mastering calorie intake, increasing physical activity, or enhancing work efficiency, we provide insights and actionable advice to navigate the path towards self-improvement. Tune in as we uncover the three fundamental questions to ignite change and share anecdotes on building sustainable habits beyond the gym.

Welcome to The Phat Pratt Chat, where we dive deep into custom programming and making your workout routines both enjoyable and effective. Have you ever wondered how those answers you jot down on the back of your sheet impact your next program? In this episode, we explore the importance of your input and preferences in crafting tailored fitness regimens. From adjusting exercise selection to rep schemes and even the strength to cardio ratio, we believe in creating workouts that you'll love while still delivering results. Join us as we debunk myths, discuss the art of customization, and share strategies to keep your fitness journey engaging and impactful. Don't miss out on this insightful episode—share it with a friend and let's make exercise enjoyable for everyone.

Welcome to The Phat Pratt Chat, where we dive deep into custom programming and making your workout routines both enjoyable and effective. Have you ever wondered how those answers you jot down on the back of your sheet impact your next program? In this episode, we explore the importance of your input and preferences in crafting tailored fitness regimens. From adjusting exercise selection to rep schemes and even the strength to cardio ratio, we believe in creating workouts that you'll love while still delivering results. Join us as we debunk myths, discuss the art of customization, and share strategies to keep your fitness journey engaging and impactful. Don't miss out on this insightful episode—share it with a friend and let's make exercise enjoyable for everyone.

Welcome to The Phat Pratt Chat, where we delve into the intricacies of habit coaching and behavior change, particularly in the realm of fat loss. In this episode, we explore nine essential strategies to kickstart your journey toward a healthier lifestyle. Focusing on tier three behaviors, we dissect the significance of incorporating fruits and vegetables, moderating alcohol consumption, and integrating high-intensity cardio into your routine. Join us as we navigate through practical tips and insightful perspectives to optimize your path to success. Tune in and embark on your transformational journey with us.

Welcome to The Phat Pratt Chat, where we dive deep into optimizing fat loss through habits and behaviors. In this episode, we're exploring Tier Two strategies, focusing on sleep, hydration, and walking. Join us as we dissect the importance of quality sleep, practical tips for staying hydrated, and the underestimated benefits of walking. With insightful anecdotes and actionable advice, we aim to empower listeners to make meaningful changes towards their fitness goals. Don't forget to share this podcast with anyone on their fitness journey and reach out with any questions. Thanks for tuning in!

In this episode, we delve into tier one of the three crucial behaviors for achieving fat loss and getting as lean as possible. We kick off with a deep dive into the importance of strength training, highlighting its underrated role in fat loss. From prioritizing protein intake to strategically reducing calories, we uncover practical strategies for achieving your body composition goals. Plus, we provide a sneak peek into high-protein, low-calorie meal options, demonstrating how simple dietary adjustments can make a significant impact on your journey to a leaner, healthier you. Join us as we unveil the ultimate blueprint for fat loss success. Don't miss out—share this episode with anyone looking to transform their physique and improve their overall well-being.

Welcome back to the Phat Pratt Chat, where we explore habit coaching's transformative power beyond the gym. While we briefly touch on sports predictions, our focus is on simple yet effective habit tracking. Through a six-week challenge, we achieved a remarkable 96% success rate with manageable habits like no snacking, consistent meals, increased water intake, and protein consumption. These habits, once ingrained, lead to weight loss and lasting lifestyle improvements. Join us and share your questions and insights!

Welcome to the "The Phat Pratt Chat" podcast, where we explore the two wrong approaches to fitness that many people take. Some go all in, pushing themselves to the extreme, while others dismiss exercise and nutrition altogether, thinking it's too overwhelming. But there's a third, more balanced approach that we'll discuss. Join us as we navigate the misconceptions and discover the sustainable path to better health and fitness.

Join us on the "The Phat Pratt Chat" podcast as we dive into the world of nutrition and fitness. In our latest episode, we reflect on our recent Awards Night and the importance of taking a step back to appreciate the impact we've had on our members' lives. We'll also tackle a common question: how to get enough protein in your diet. Whether you're looking to build muscle or simply get leaner, we break down practical strategies to increase your protein intake without feeling overwhelmed. Tune in for expert insights and actionable tips on your journey to a healthier you!

In this episode, we dive into the importance of recognizing that fitness is for everyone, regardless of past experiences or insecurities. James shares personal anecdotes about overcoming initial gym intimidation and highlights the diversity of fitness options available to cater to different preferences and abilities. The message is clear: Don't let a few bad experiences discourage you from exploring the transformative power of fitness. Tune in to hear how fitness has positively impacted James' life and why sharing your fitness journey can inspire others to embark on their own path to wellness.