Think Inspire

In this episode of Your Next Level Podcast, Coach Pat breaks down how to get the most out of your training sessions without overcomplicating fitness or burning yourself into the ground. Instead of constantly chasing the “best” workout plan, this episode shifts the focus to what actually creates results: consistency, recovery, effort management, and staying with one plan long enough to let it work.Coach Pat explains that most people are not under-trained. They are under-recovered and overcomplicated. More often, the issue is not the workout program itself, but the relationship people have with the program. His message is clear: the best training plan is not the hardest or most advanced one, it is the one you can sustain long enough to see real progress.The conversation explores the biggest mistakes people make in training: program hopping, pushing every workout at 100% intensity, and ignoring the signals their body is giving them. Coach Pat explains why results come from adaptation, and adaptation requires repetition, patience, and recovery. He also shares a more practical path built around respecting the intention of each session, using the 80/20 rule of effort, treating warm-ups as non-negotiable, and tracking how you feel along with what you lift.This is a strong episode for listeners interested in strength training, fat loss, workout consistency, recovery, mindset, and long-term fitness progress. It is especially relevant for anyone who feels stuck in the cycle of starting over, changing programs too quickly, or training hard without seeing the results they know they are capable of. Coach Pat also brings in the deeper mindset piece, reminding listeners that fitness works best when it becomes part of your identity, not just a short-term goal tied to appearance.Key Takeaways:Most people are not under-trained. They are under-recovered and overcomplicated.Program hopping is one of the biggest reasons people do not see results.You do not need to train at maximum intensity in every session.The 80/20 rule of effort helps you train hard enough to progress and smart enough to recover.Warm-ups are not optional. They are part of injury prevention.Tracking your sleep, stress, and energy can help you know when to push and when to pull back.The best training plan is the one you can sustain and repeat consistently.And don't forget to follow and subscribe to my social media accounts.https://www.tiktok.com/@patrickhongfithttps://www.instagram.com/patrickhongfit/https://www.facebook.com/patrick.hong.7/If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down how to get back on track after Easter without guilt, extremes, or the all-or-nothing mindset that keeps so many people stuck. Instead of obsessing over what you ate over the weekend, this episode shifts the focus to what actually matters most: the next 3 to 5 days, the choices you make now, and how quickly you return to your normal routine.Coach Pat explains that most people are not dealing with instant fat gain after a holiday weekend. More often, they are dealing with water retention, extra sodium, extra carbs, and the mental spiral that happens when one off-plan meal turns into an off-plan week. His message is clear: you are not behind, you are just out of rhythm, and the goal is not to restart from scratch but to continue faster.The conversation explores why people often make the biggest mistake after overeating: under-eating the next day out of guilt. Coach Pat explains that chaotic behavior does not get fixed with more chaos. Skipping meals, slashing calories, and trying to “make up for it” usually leads to low energy, more cravings, and another binge cycle. Instead, he shares a more practical path built around protein, water, structured meals, and a basic routine that helps you stabilize both physically and mentally.This is a strong episode for listeners interested in fitness discipline, weight loss mindset, nutrition habits, consistency, and learning how to recover quickly when life gets messy. It is especially relevant for anyone who feels like one holiday, weekend, or social event has thrown them completely off track and needs a grounded reminder that real progress comes from bouncing back quickly, not being perfect.Key Takeaways:It is not what you ate over Easter that matters most. It is what you do next.You are not behind. You are just out of rhythm.Do not respond to overeating with under-eating.Protein in every meal is a non-negotiable.Hydration and routine matter more than perfection.Small wins create momentum.You do not need an extreme fitness plan to get results.And don't forget to follow and subscribe to my social media accounts.https://www.tiktok.com/@patrickhongfithttps://www.instagram.com/patrickhongfit/https://www.facebook.com/patrick.hong.7/If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down what it really means to become the person others follow. Rather than waiting for friends, family, or partners to join your journey first, this episode reframes leadership as something deeply personal: going first, staying consistent, and letting your actions speak louder than your explanationsCoach Pat shares how leadership started early in his own life, how discomfort shaped his identity, and why real influence does not come from convincing people, but from living at a standard they cannot ignore.The conversation explores why so many people get stuck trying to drag others along with them, especially in fitness, health, and self-development. Coach Pat explains that personal responsibility means owning your choices without outsourcing your growth to the people around you. As he shows through stories from his career, his friendships, and even his family, people often do not respond to what you say. They respond to what you consistently do.This is a strong episode for listeners interested in leadership mindset, personal growth, fitness discipline, self-respect, and becoming a stronger example in their community, family, or workplace. It is especially relevant for anyone who feels frustrated that the people around them are not changing at the same pace they are.Key Takeaways:Leadership starts with leading yourself first. Coach Pat reflects on how being forced to navigate life independently at a young age shaped his ability to take responsibility and move forward without waiting for others.People do not follow what you say. They follow consistency. Real influence comes from showing up over and over again, especially when you do not feel like it.Stop trying to convince everyone to join your journey. Whether it is fitness, discipline, or self-development, people are more likely to change when they see your standards in action long enough.Your actions create influence. When you move differently, eat differently, train differently, and carry yourself with certainty, people begin to notice and eventually ask how to catch up.Discomfort is part of leadership. Becoming the example may make other people uncomfortable, but that discomfort often signals that you are setting a new standard.Leading yourself can eventually change the people you love. Coach Pat shares how his own consistency influenced both his mother and younger brother, showing that transformation often spreads through example, not pressure.And don't forget to follow and subscribe to my social media accounts.https://www.tiktok.com/@patrickhongfithttps://www.instagram.com/patrickhongfit/https://www.facebook.com/patrick.hong.7/If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Your Next Level Podcast, Coach Pat breaks down the difference between eating healthy and eating smart, and explains why so many people get stuck in the start-and-stop cycle of fitness.Using his Valley of Despair framework, he walks through the phases people experience when they begin a fat-loss journey, from early excitement to frustration, self-doubt, and eventually the breakthrough that comes from the right context and strategy.Rather than relying on vague ideas like “clean eating,” this episode reframes nutrition as a system built on data, consistency, and intentional choices. Coach Pat explains why foods that sound healthy can still work against your goals, why your body responds to calories, protein, carbs, and fats rather than labels, and how repeating meals, tracking intake, and fueling your workouts properly can lead to sustainable progress.The conversation also explores why most people are not lazy or broken, but simply using the wrong strategy for too long. Coach Pat emphasizes that long-term results come from informed optimism, structure, and guidance, not from jumping between trends, extreme restriction, or chasing fast fixes.This is a strong episode for listeners interested in fat loss, fitness mindset, calorie tracking, nutrition strategy, behavior change, and building a healthy lifestyle that actually lasts.Key Takeaways:Many people confuse healthy eating with effective fat loss, but foods like salads, smoothies, and clean snacks can still be high in calories and inconsistent for results.The Valley of Despair explains why people often quit: they begin with optimism, hit frustration when nothing changes, and then start doubting themselves or jumping to the next method.The real turning point comes when you stop eating by labels and start eating with data. Your body responds to calories, protein, carbs, and fats, not whether food is labeled organic, clean, or healthy.Eating smart means knowing roughly how many calories your body needs, hitting protein consistently, balancing carbs and fats, and using food to support your energy and performance.Repeating simple meals that work and staying consistent from Monday through Sunday often produces better results than constantly changing your plan.Progress becomes sustainable when you build a system, trust the process, and stay in it long enough to reach informed optimism and eventually success and fulfillment.And don't forget to follow and subscribe to my social media accounts.https://www.tiktok.com/@patrickhongfithttps://www.instagram.com/patrickhongfit/https://www.facebook.com/patrick.hong.7/If you need 1 on 1 coaching, DM “Coaching” on IG.

In this episode of Monday Mindset, Coach Pat introduces the new direction of Your Next Level Podcast and breaks down the three levels of fitness: Survival, Identity Shift, and Mastery.Rather than treating fitness as a short-term weight-loss goal, this episode reframes it as a long-term identity transformation. Coach Pat explains why so many people get stuck in survival mode, how an identity shift changes habits from the inside out, and what mastery looks like when health becomes a non-negotiable part of daily life. The conversation also explores why community, structure, and consistent action matter more than motivation alone.This is a strong episode for listeners interested in fitness mindset, habit change, weight-loss psychology, and building a sustainable healthy lifestyle. Key Takeaways:Fitness is a journey from survival to mastery. Most people get stuck in Level 1 (Survival) because they focus on temporary weight loss instead of building a permanent identity.The key is an identity shift (Level 2). Stop "trying to lose weight" and become "a person who takes care of their body." This identity drives consistent habits.Mastery (Level 3) is effortless consistency. Fitness becomes an unconscious competence, a non-negotiable part of your life that you don't need to justify.Progress requires a supportive community. Surround yourself with people already at the next level to see what's possible and get the structure you need.And don't forget to follow and subscribe to my social media accounts.https://www.tiktok.com/@patrickhongfithttps://www.instagram.com/patrickhongfit/https://www.facebook.com/patrick.hong.7/If you need 1 on 1 coaching, DM “Coaching” on IG

 Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what's actually happening with your body and what to do instead of following outdated advice. If you've been “doing everything right” but still not seeing results, this episode is a must-listen.

Think you're eating healthy but still not losing fat? In this episode, Coach Pat exposes three “healthy” foods that are actually stalling your progress. Learn what to avoid, what to swap, and the four essential food rules to finally break through that plateau and get leaner—without giving up real food or starving yourself.

In this episode of the Newbie Gains Podcast, Coach Pat uncovers the five most common reasons why you're not losing fat—even if you're hitting the gym 3–5 times a week. From cardio confusion to weekend overeating, he breaks down the real issues that sabotage fat loss and shares what actually moves the needle when it comes to getting leaner.

Struggling with late-night sugar binges or constant cravings?Coach Pat dives deep into the real reason you can't stop craving sugar—and it's not because you're weak. In this episode, you'll learn how to identify emotional triggers, regulate your nervous system, and break the sugar cycle without extreme restriction. Using his proven FIX Framework, Coach Pat helps you regain control of your cravings, create food freedom, and finally lose stubborn belly fat.Key Takeaways:

Sick of starving, cutting carbs, or living in the gym to lose weight? In this episode, Coach Pat dismantles the 3 biggest lies the fitness industry has fed women for decades. He breaks down his DTA Method—Flexible Dieting, Strength Training, and Accountability—to show you exactly how to lose 25 pounds without giving up pizza, pasta, or your life. This one's a game-changer if you're ready to finally get results that last.Key Takeaways:

Tired of endless treadmill sessions and still not seeing results? In this episode, Coach Pat reveals the three powerhouse exercises that torch more fat than any bootcamp, burpee, or cardio class. Learn why deadlifts, bent-over rows, and lunges should be the foundation of your fat loss plan—and how to adjust each for your fitness level to boost your metabolism, build lean muscle, and burn calories even while you sleep.Key Takeaways:

Coach Pat shares the five unshakable habits that will completely transform your fat loss journey. These are the daily disciplines his top-performing clients live by—no fads, no fluff, just real, sustainable results.Key Takeaways:

In this episode, Coach Pat delivers 10 hard-hitting weight-loss truths that cut through the noise of diet culture and quick fixes.From calling out lack of discipline and poor priorities to debunking cardio myths and “healthy” food traps, he keeps it real. His message?Sustainable fat loss isn't about motivation or magic—it's about consistency, ownership, and doing the unsexy work daily. If you're ready to stop spectating and start transforming, this one's for you. 1. You don't have a weight problem. You have a discipline problem.2. You're not too busy. You just don't prioritize your health.3. You're not eating too much — you're eating the wrong things.4. Cardio is not the answer.5. You're using your job or family as an excuse.6. You don't need more motivation. You need consequences.7. Your hormones are out of whack because of your lifestyle.8. Healthy food is still making you fat.9. You don't track because you don't want the truth.10. Your inconsistency is the only thing that's consistent.

In this powerful episode, Coach Pat breaks down five no-nonsense eating tips that make fat loss sustainable, simple, and stress-free. No more bland diets or guilt trips over chocolate. Just real, effective strategies to help you enjoy food and reach your goals.Tip #1: Keep Your CravingsTip #2: Eat the Damn ChocolateTip #3: Choose Sustainable Over SexyTip #4: Guessing is GainingTip #5: Stop Chasing 6-Week Fixes – Think 6-Month WinsBonus Tools & Resources:Macro Tracking Tip: Use a free online macro calculator (Google it) and input into MyFitnessPal.Recommended Course: Precision Nutrition (great for self-paced, practical learning).Need help? DM “Transform” to Coach Pat on Instagram for coaching info.Final Takeaway: Fat loss doesn't need to be extreme or miserable. Track smart, eat what you love in moderation, and play the long game.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Tired of the belly fat struggle? Coach Pat breaks down 3 powerful (and no-BS) rules that actually help you get results—without falling into the trap of detox teas, endless cardio, or starvation. Learn how to ditch misinformation, fix your hydration, and train smarter so you can finally see progress.Rule #1: Stop Falling for Fad DietsRule #2: You're Probably Just ThirstyRule #3: Stop Relying on Group Fitness for Fat LossBonus Motivation from Coach Pat:Muscle is the fountain of youth.Lifting gives you confidence that spills into every part of your life—career, relationships, mindset.The person you're working to impress? It's not your mirror self. It's your 50 or 90-year-old self.Final Takeaway:Belly fat doesn't need extreme fixes. It needs smart, consistent habits. Get hydrated. Train smart. Stop falling for fads. Show up with intention.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this power-packed episode of The Newbie Gains Podcast, Coach Pat brings the fire with 7 real-world, no-fluff tips to help busy women lose weight, build muscle, and actually stay consistent without giving up their favorite foods or living in the gym.Whether you're brand new to fitness or feel stuck after trying everything, this one's for you.The 7 No-BS Tips to Level Up Your Body & Life1. A Calorie Deficit Is Non-Negotiable2. Beware the Fad Diet Trap3. You're Not Eating Enough Protein4. Track Your Food—Yes, Really5. You Can Lose Weight Without Exercise6. Strength Training > HIIT7. Walking Is Your Secret WeaponAnd don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

This week on The Newbie Gains Podcast, Coach Pat keeps it real and raw—breaking down the five things no one tells you about fat loss. Spoiler: It's way more than macros and workouts. From emotional shifts to social shake-ups, this episode gets into the messy truth of what it actually takes to succeed—and how to stay grounded while doing it.Top 5 Things No One Tells You About Losing Weight:You'll feel like sh*t sometimes.It's going to be hard.You will get hungry.You'll outgrow your social circle.You can't afford not to be on this journey.Coach Pat's Final Thoughts: ✅ Stay grounded with the basics—steps, sleep, protein, and water. ✅ Practice joy and gratitude daily. ✅ Build habits so strong they become your identity.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Struggling to lose weight and build muscle? Coach Pat breaks down 9 powerful tips to help you reach your goals without extreme dieting or endless cardio.Key Takeaways:

Welcome back to the Newbie Gains Podcast with your favorite coach, Coach Pat! Today, we're breaking down the 5 Habits to Get a Flat Stomach—without extreme dieting, endless cardio, or gimmicks. If you've struggled with yo-yo dieting, these simple and sustainable habits will set you up for long-term success.Key Takeaways:

Episode NotesEpisode Summary:In this episode of The Newbie Gains Podcast, Coach Pat breaks down how doing less can actually help you achieve MORE in your fitness journey. Most people overcomplicate weight loss, obsessing over tiny details that don't move the needle. Instead, focusing on just two things—protein intake and strength training—will drive 96% of your results.Key Takeaways:

Episode Summary:In this Monday Mindset episode of the Newbie Gains Podcast, Coach Pat dives into how to break past limiting beliefs, develop unshakable confidence, and build habits that drive success. Drawing from personal struggles and real-life transformations, he shares a powerful framework to help you push past procrastination and negative energy so you can take control of your fitness, mindset, and life.Key Takeaways:

In this episode of the Newbie Gains Podcast, Coach Patrick breaks down everything you need to know about growing your glutes in 2025. If you've been squatting for months with little to no results or feeling lost in a sea of ineffective Instagram workouts, this episode is your ultimate guide. Learn the biggest mistakes preventing your glute growth, the key exercises you need in your program, and how to properly structure your training for real, lasting results.Key Takeaway:The five most common mistakes in glute training are:Neglecting Progressive Overload – If you're lifting the same weights every week, you're not growing.Not Activating Your Glutes Properly – Your warm-up matters more than you think.Relying Only on Squats & Deadlifts – Isolation exercises like hip thrusts and kickbacks are key.Bad Form & Compensating with Other Muscles – Your quads or lower back shouldn't be doing all the work.Inconsistent Training – You need to train glutes 2-3 times per week for real growth.To fix these mistakes, prioritize compound movements, include isolation exercises, progressively overload, and train your glutes multiple times per week while focusing on tempo, range of motion, and nutrition.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Episode Summary:In this episode of the Newbie Gains Podcast, Coach Pat dives into the powerful mindset shift that proves age is just a number. Through inspiring real-life stories, including an 80-year-old bodybuilder and his own clients in their 40s, 50s, and beyond, Coach Pat challenges the notion that fitness has an expiration date. Whether you're in your 20s or 70s, this episode will leave you feeling motivated to take that one small step towards your fitness goals.Key Takeaway:Success in fitness isn't about age; it's about mindset, consistency, and community. From overcoming gym anxiety to building strength and confidence, the key factors for long-term success include:Finding a supportive community.Following a structured training plan.Overcoming the fear of getting bulky.Maintaining balance in nutrition.Prioritizing consistency over perfection.No matter your age, progress comes from focusing on the one step ahead, not the entire journey.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Episode Summary:In this insightful episode of the Newbie Games Podcast, Coach Patrick explores the six universal human needs and how they shape your mindset, decisions, and results on your fitness journey. Drawing on personal experiences and lessons from Tony Robbins, Patrick explains how understanding your driving needs—whether it's certainty, variety, significance, connection, growth, or contribution—can help you break free from limiting patterns, stay consistent, and create a life and body you love.Key Takeaway:Your human needs dictate your actions and outcomes. By identifying your two primary needs and intentionally shifting your focus toward empowering ones like growth and contribution, you can transform not just your fitness journey but your entire mindset and life. Progress starts with reflection and small, intentional steps.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this episode of the Newbie Games Podcast, Coach Patrick shares the transformative power of mindset in achieving fitness and life goals. He emphasizes how changing your thoughts can change your life, offering actionable steps to overcome self-doubt, break negative cycles, and establish habits that lead to success. This episode is packed with personal anecdotes, practical advice, and the motivation you need to start your journey towards confidence, discipline, and consistency.Key Takeaway:Your thoughts shape your reality. By recognizing negative thought patterns, replacing them with positive affirmations, and taking consistent action, you can create lasting change in your fitness journey and beyond. Success starts with mindset, and building habits aligned with your goals is the key to achieving the results you desire.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this episode of the Newbie Gains Podcast, Coach Patrick debunks diet myths and provides an anti-diet playbook for 2025. He dives into why diets fail and shares actionable strategies to create a sustainable system tailored to your lifestyle. From busting myths about carbs and cardio to outlining quick, simple meal plans, Coach Patrick equips you with the tools to lose weight, gain confidence, and take control of your nutrition and fitness—without the misery of restrictive diets.Key Takeaway:Ditch the diets and embrace a sustainable system that fits your busy lifestyle. By focusing on key principles like tracking macros, prioritizing protein, and strength training, you can achieve lasting fat loss without sacrificing your sanity or enjoyment of food.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this milestone 333rd episode of the Newbie Gains podcast, Coach Patrick reflects on 12 transformative lessons from his journey as a coach and podcast host. From overcoming personal struggles during the COVID-19 lockdown to building a thriving fitness community, he shares insights into consistency, patience, self-compassion, and the power of creative living. These lessons are designed to inspire listeners to challenge themselves, embrace growth, and build a life of purpose and health.Key Takeaway:Fitness and health are the foundation of success and fulfillment. Whether it's your personal relationships, professional goals, or spiritual energy, taking care of your body and mind paves the way for a vibrant, purpose-driven life. Consistency, patience, and embracing challenges are the keys to unlocking your potential.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this episode of the Newbie Gains Podcast, Coach Patrick breaks down the secrets to setting fitness and health goals that stick in 2025. Discover how to use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to create actionable steps toward your ideal body and lifestyle. Patrick also shares personal stories about overcoming insecurities and explains why building self-confidence through fitness is a game changer. Tune in to learn how to avoid common goal-setting mistakes and develop the habits and systems that lead to lasting success.Key Takeaway:Goal-setting is more than just wishful thinking—it's about clarity, structure, and commitment. By setting SMART goals and focusing on progress over perfection, you can transform your health, build confidence, and create a life you're proud of.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Key Takeaways from the Episode:1. Shift Your MindsetPerspective is everything: Setbacks are temporary; progress isn't erased.Use metaphors:A red light isn't the end of the road.Don't live in the past—only glance in the rearview mirror to see how far you've come.Practice mindfulness and self-compassion. Be kind to yourself.2. Gradually Ease Back Into ExerciseStart with light activity. Reduce intensity by 30–50% in the first week.Slowly reintroduce your usual workouts over the next 2–4 weeks.Monitor your rate of perceived exertion (RPE) to ensure you're not overdoing it.3. Prioritize RecoveryFocus on sleep, hydration, and light movement like walking or yoga.Consider massages or foam rolling for tight muscles.Supplements like magnesium, multivitamins, and vitamin D can aid recovery.4. Simplify Your NutritionStick to easy-to-digest foods: soups, oats, rice, and eggs.Avoid red meats or heavy foods that are tough to process when unwell.Stay hydrated—3–4L of water daily is essential.Remove decision fatigue: Plan meals in advance to avoid unnecessary stress.5. Rebuild Your RoutineUse habit stacking: Pair existing habits with new goals.Example: Journal your daily intentions while having your morning coffee.Write down your goals. Seeing them daily builds focus and accountability.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

"Fear of success or fear of failure is paralyzing. The best way to kill overthinking is to take immediate action. Get out of your head, and get into your body."Practical Strategies for Fitness and Mindset Success:1. Build AwarenessAsk yourself reflective questions:"What excuses am I making?""What opportunities have I avoided due to fear?"Writing down answers can reveal hidden patterns.2. Shift Your MindsetReplace perfectionism with progress:"Done is better than perfect."Instead of striving for a perfect workout, focus on completing what you can.Reframe fear of failure into a growth opportunity:Ask: "What if I succeed?"3. Take Small, Consistent ActionsCommit to just one small action:A 10-minute workout.Tracking one meal for the day.Walking an extra 500 steps.Progress builds confidence over time.4. Set Realistic Goals with DeadlinesBreak down big goals into actionable steps:Instead of “lose 20 pounds,” aim for:Meal prep twice weekly.Walk 10,000 steps daily.Strength train 3 times a week.Assign dates to each milestone for clarity and focus.5. Build AccountabilityPartner with a coach, mentor, or supportive community.Leverage check-ins to stay on track.Celebrate small wins with your accountability circle to reinforce progress.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

"Plateaus aren't permanent—they're just part of the process. Trust the journey and don't be afraid to ask for help."Discipline vs. Self-Compassion:Determine whether you need to push harder with discipline or show yourself grace through self-compassion.Stop Comparing Yourself to Others:Focus on your personal progress and journey instead of measuring yourself against others.Trust Yourself and Build Self-Belief:Develop unshakable confidence in your ability to grow, even through challenges.Find a Strategy and Get Feedback:Stick to a proven plan and seek advice from experienced mentors to stay on track.Cut Out Negative Influences:Limit energy-draining opinions from unhealthy friends and family, and surround yourself with positivity. And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this episode of Newbie Gains Podcast, I dive into the transformative power of gratitude and intentional living. I'll share practical strategies to infuse purpose and positivity into your daily routine, boost happiness, and build resilience. Through tools like journaling, daily reflections, and mindfulness, I'll show you how to live with intention and find fulfillment in even the smallest moments.KEY TAKEAWAYS:Finding True Happiness and Purpose: Patrick emphasizes that true happiness and purpose come from gratitude and intentional living, which he believes everyone can access without major life changes.Overcoming Negativity with Gratitude: Patrick shares his journey of shifting from a negative mindset to gratitude during a challenging period in his life, which included his mother's illness and the stresses of opening a gym.Power of Embodied Gratitude: He explains how truly feeling and practicing gratitude—beyond simply listing things—can boost mood, improve relationships, and lead to a more joyful life.Intentional Living for Clarity and Confidence: Patrick encourages listeners to start each day with clear intentions and goals, using purposeful routines to stay grounded and focused throughout the day.Three-Step Plan for Daily Reflection: Patrick introduces a three-step plan—morning gratitude, midday check-in, and nightly reflection—to maintain a daily routine that supports mental clarity and personal growth.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Today I share my journey as my mother fought against lupus, a generational illness that affected many in our family. Through resilience and lifestyle changes, we faced tremendous challenges and found hope in the darkest times. My story is a powerful reminder that with the right mindset, community, and support, we can break generational cycles and overcome adversity. Key Takeaways:Breaking Generational Curses: Patrick is determined to stop lupus from affecting future generations after seeing it impact multiple family members, including his mother. He views this as a mission to break generational cycles.A Devastating Diagnosis: His mother's health deteriorates rapidly after taking a physically demanding job, with her lupus only diagnosed after she collapses at the airport, revealing years of undetected illness.Healthcare System Frustration: Patrick is deeply frustrated with the healthcare system, feeling that it failed his mother by overlooking symptoms until her collapse forced a diagnosis.A Path to Recovery: Despite intense struggles, his mother finds strength in a daily 10,000-step goal, marking a surprising turnaround that teaches Patrick the power of patience and independence.Celebrating Resilience and Inspiring Hope: Patrick now views his mother as a "walking miracle," her story fueling his purpose and inspiring others to overcome challenges and break generational patterns.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

In this episode, I dive into why you should make family your reason to push forward, not your excuse to stay stagnant. I share my own experiences of overcoming family expectations and shifting beliefs around health and fitness, emphasizing the importance of supportive habits, core values, and breaking limiting beliefs to inspire personal growth and positive change in loved ones.3 Key MomentsTurning Family Expectations into Motivation: I talk about how my family's doubts initially discouraged me but ultimately motivated me to prioritize my health and fitness journey.Shifting to Positive Beliefs: I describe a powerful exercise for identifying limiting beliefs and reframing them with empowering, family-centered affirmations.Inspiring Loved Ones Through Actions: I share a personal story about how my actions positively influenced my family members, showing how leading by example can inspire others to adopt healthier habits.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Low-Intensity Steady State (LISS) - Gentle walks or relaxed bike rides.High-Intensity Interval Training (HIIT) - Short, intense bursts of energy, ideal for the time-crunched.Moderate Intensity Cardio - Activities like jogging or hiking.The key takeaway? Cardio alone won't drive results; combining it with strength training and a sustainable diet is essential.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Mindset Matters: Sustainable weight loss is more about mindset and habits than just diet and exercise. Patrick stresses the importance of having the right mental approach for long-term success.Avoid Quick Fixes: Many people rely on keto, intermittent fasting, or diet pills, but these are temporary solutions. Patrick explains they often lead to yo-yo dieting and don't result in lasting change.Client Success Story: Patrick shares Lisa's transformation, where she lost 80 pounds and kept it off by following sustainable practices like balanced eating and consistent exercise, proving the power of long-term habits.Consistency Beats Perfection: Instead of aiming for perfection, Patrick emphasizes the value of consistency. Showing up regularly, even if it's not perfect, is key to achieving results.Bulletproof Mindset: A bulletproof mindset means staying resilient, adaptable, and focused on finding solutions to challenges rather than making excuses.Personal Development: Patrick highlights the importance of investing in personal development, as schools often fail to teach crucial life skills like emotional intelligence and building healthy habits.Call to Action: Listeners are encouraged to start with one small habit, like walking 10,000 steps or drinking more water, and focus on consistency. Patrick invites them to leave a review and share what they enjoyed about the episode.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Fear as a Barrier: Coach Patrick discusses how fear can hold people back from starting their fitness journeys. Fear can manifest as anxiety about the gym, fear of failure, fear of judgment, or the fear of not seeing results. He emphasizes that fear is either "False Evidence Appearing Real" or "Face Everything and Rise."Personal Experience with Fear: Patrick shares a personal story about being bullied in school, which motivated him to take control of his fitness. This experience made him determined to never feel weak again, leading him to build strength both physically and mentally.Breaking Down Fear: To overcome fear, Patrick suggests breaking it into manageable steps. He emphasizes small wins like going for a short walk or making healthier food choices. By building these small victories, people can gain confidence and overcome their fears one step at a time.Five Strategies for Overcoming Fear: Patrick outlines five strategies:Start with small wins.Develop a growth mindset.Practice visualization techniques.Engage in positive self-talk.Seek accountability and support from others.Taking Action: The episode encourages listeners to take practical steps, like identifying their fitness-related fears, breaking them down, and sharing their goals with others for accountability. He motivates the audience to take control of their fear and make positive changes in their fitness journey, aiming for a transformative 2025.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Fitness as a Bonding Activity: Working out together as a couple can strengthen the relationship by building trust, celebrating progress, and encouraging each other. Fitness goals shared between partners offer opportunities for deeper connection and teamwork, benefiting both the relationship and personal health.Communication and Support: Regular meetings to set goals and reflect on progress help couples stay accountable. By asking each other how they can best support one another in their fitness journeys, they create a mutual understanding of their needs and keep each other motivated.Challenges of Coaching a Partner: The difficulty of balancing a dual role as both a coach and a partner is highlighted. It can be hard to juggle these two roles, and sometimes it's better to have a separate coach to avoid tension and keep the relationship focused on support rather than instruction.Importance of Patience and Understanding: Having a supportive partner impacts overall fitness progress by keeping both individuals motivated. It's essential for couples to listen to each other, ask questions, and understand that everyone's fitness journey is different.Setting Goals Together: Couples can set fitness-related goals like staying active through activities such as sightseeing, walking, or working toward specific fitness achievements like a photoshoot. Having these goals can keep both partners accountable and provide motivation to stay consistent.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Sleep is as Important as Exercise: Rest is essential for weight loss, not just exercise. Poor sleep disrupts hunger hormones (ghrelin and leptin), leading to overeating and cravings.Cortisol and Belly Fat: Elevated cortisol from lack of sleep leads to fat storage, especially around the belly. Addressing stress and sleep can help reduce stubborn belly fat.Optimal Sleep Duration: Aim for 7-8 hours of sleep daily for fat loss and better mental clarity. For those with challenging schedules, breaking it up with naps can help.Nighttime Routine for Better Sleep: Creating a relaxing bedtime routine, like turning off blue light, stretching, or meditating, helps reduce cortisol and promotes better sleep.Practical Sleep Tips: Consistency is key – wake up and go to bed at the same time daily, limit screen time before bed, optimize your sleep environment (dark, quiet, cool), and monitor caffeine intake for improved rest.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Weight Loss Without Restriction: It's possible to lose weight without giving up your favorite foods. Restrictive diets often lead to yo-yo dieting, binge eating, and feelings of guilt, so focusing on portion control and flexibility is key.Flexible Dieting: You can enjoy your favorite foods like pizza and steak while still losing weight by incorporating them into your meal plan within controlled portions, and by focusing on balance rather than restriction.Mindful Eating: Slowing down and being present while eating, instead of eating quickly or distracted, can help prevent overeating and keep you in tune with your body's hunger cues.Protein Focus: Prioritizing protein intake, especially in the morning, helps you stay full and reduces cravings throughout the day, preventing you from reaching for unhealthy snacks later.Sustainable Approach: The key to long-term success is balance, not extreme restriction. It's about making mindful choices and avoiding perfectionism. Aim for progress, not perfection, by gradually improving your habits and staying consistent.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Stress and Freedom Connection: Reducing stress is essential for feeling free. Even with perfect routines, stress can make you feel stuck and block progress, like not losing weight despite consistent effort.Mental Health and Physical Setbacks: Injuries or setbacks in life can impact confidence and well-being, creating stress that affects not only fitness but other aspects of life. Learning to manage these stressors is crucial.Mindful Breathing: A simple but powerful tool for reducing stress. Taking one minute a day for mindful breathing or guided meditation can help you avoid reacting negatively to daily stresses.Setting Boundaries: Learn to say no to protect your personal time and well-being. Self-care starts by prioritizing your own needs, even if it means saying no to others.Physical Activity as a Stress Reliever: Regular exercise is the best way to relieve stress and boost mental health. If you're feeling low or frustrated, check if you've been consistent in moving your body.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Claire's Background and Initial Fitness Journey: Claire was an athlete in high school, participating in track and field and tennis. However, when she started college, her fitness routine became less structured. She joined Planet Fitness but didn't follow a specific plan. She copied other people's workouts and didn't see significant results, despite consistently going to the gym. Her nutrition was unplanned, and she only roughly tracked what she ate, leading to frustration when her weight and fitness didn't improve.Turning Point in Seeking Help: After trying on her own for a long time, Claire realized her efforts weren't working. She followed Coach Pat on Instagram and found his content, particularly his form-fixing videos, helpful. This led her to message him and join the Dream Team Academy (DTA), looking for more structured guidance. Initially hesitant about how online coaching would work, she soon adapted to the program and found it made a big difference.Struggles with Binge Eating: Before joining DTA, Claire struggled with binge eating, especially when under stress from school or family issues. Her binge episodes often involved eating sweet foods like bakery items and ice cream. Working with Coach Pat, she began to understand the emotional triggers behind her binge eating and developed strategies to manage it, including mindful eating and stress reduction techniques.Transformation and Results: Through structured workouts, form corrections, and learning how to track her macros, Claire saw significant progress. Her weight dropped from 150 pounds to a consistent range between 132-135 pounds. She gained confidence, feeling comfortable in her body for the first time in years. Now, she can wear fitted clothes and enjoys summer outings with friends, something she didn't feel confident doing before.Mental and Emotional Growth: Claire emphasized that the DTA program not only transformed her physically but also mentally. She now uses gym time as an escape from the stresses of school and life. It became her personal time to reset. Additionally, working through her binge eating issues taught her to be more mindful and in control, which has led to healthier habits and a more positive mindset toward her fitness and body.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Mary's Fitness Journey: Mary shares her journey from being stuck in a gym routine, relying solely on machines, to finding the confidence to lift weights and achieve a toned physique after joining the Dream Team Academy (DTA).Struggles Before DTA: Before joining, Mary weighed over 200 pounds and struggled with a lack of confidence, which impacted both her personal relationships and self-image. She felt lost in the gym, not knowing how to achieve her goals.Turning Point: A recurring dream of playing sports, which she missed due to her weight and fitness level, became Mary's wake-up call. Waking up in tears, she realized something needed to change, sparking her fitness transformation.Impact of Coaching and Community: Mary highlights the importance of structure, guidance, and a supportive community in her transformation. The encouragement from coaches and fellow participants helped her stay motivated and achieve her fitness goals.Lifestyle Changes and Results: By adjusting her eating habits and implementing discipline, especially on weekends, Mary successfully lost 25 pounds and gained confidence in her appearance. She now feels strong, wears fitted clothes confidently, and has inspired her family to follow healthier habits.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Motivation vs. Discipline - Motivation is fleeting, but discipline is the antidote to achieving long-term goals.Importance of Core Values - Goals are not just about physical transformation but embodying personal core values.Six F's for Success - The speaker highlights six areas of life that drive success: Fitness, Family, Future, Freedom, Finances, and Friends.Overcoming Gym Anxiety - The journey to conquering gym anxiety is a key to building confidence.Family and Future Goals - Fitness and financial success are essential to being able to support loved ones and spend quality time with family.Taking Control of One's Story - Emphasizing the power of taking control of your life narrative rather than letting circumstances dictate it.Consistent Action and Commitment - Long-term success requires showing up and committing, no matter the circumstances.Dealing with Past Failures - How self-sabotage and the fear of failure can hinder progress and how overcoming them is crucial.Finding Peace Through War - The idea that working hard ("going to war") is necessary to find inner peace and satisfaction.Changing Logs in the Fire - The metaphor of firewood as motivation: outdated goals need to be replaced with new ones that reignite the flame.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Motivation Needs More Than Discipline: Motivation is fleeting and requires deeper reasons to sustain. Discipline helps, but understanding why you want to achieve your goals prevents self-sabotage.Six "F's" for Motivation: Patrick uses six areas—Fitness, Family, Future, Freedom, Finance, and Friends—to keep his motivation strong and guide his journey in life and fitness.Overcoming Gym Anxiety: Patrick shares his early struggles with gym insecurity and encourages listeners to push past self-doubt, as fitness helped him build self-confidence.Balancing Success and Fulfillment: High achievement without personal fulfillment leads to regret. Patrick advises balancing ambition with gratitude, self-care, and meaningful relationships.Find Your "Why": To maintain motivation, write down meaningful reasons (your "logs") for pursuing your goals. Surface-level goals like "losing weight" won't sustain long-term progressAnd don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Mindset Shift: Linda's journey exemplifies the importance of recognizing when things aren't right and the power of deciding to make a change. Her transition from stress and self-doubt, to actively seeking help through a fitness program, highlights the significance of taking control of one's mental and physical health.Adaptation to New Routines: Despite initial skepticism, Linda adapted to new strategies for her health and well-being. Her willingness to trust a coach and incorporate activities like mindfulness and fitness routines helped her overcome both mental and physical barriers, including back pain and sleeplessness.Balancing Career and Health: Working 60-hour weeks as a high school principal, Linda struggled to prioritize herself. By gradually implementing positive habits and embracing a healthier lifestyle, she not only improved her physical health but also positively impacted her relationships, becoming more present and engaged with those around her.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Megan's Introduction and Achievements: Megan has lost 15 pounds in three months while working out at home, showing her dedication. Her consistency in attending the "fix your form" segment and engaging in the community stands out as a significant part of her success story.Juggling Family, Work, and Fitness: Megan is a busy mom of two and a tech supervisor, but she still finds time for fitness. She shares that working from home has helped her balance her responsibilities and find more time to focus on her health, showing how she's been able to shift her priorities effectively.Challenges Before Joining Dream Team Academy: Before joining, Megan struggled with time management, frequent snacking, and inconsistent workout routines. She also faced the challenge of managing weight gain due to a busy lifestyle and less structured fitness and nutrition habits.Impact of a Supportive Community: Megan highlights how joining the Dream Team Academy provided her with motivation and support. She values the non-competitive and encouraging nature of the community, which allows her to feel connected and stay on track with her goals.Focus on Consistency and Small Changes: Megan advises newbies to focus on making small, manageable changes, especially with nutrition, and not try to tackle everything at once. She emphasizes the importance of asking questions, even if they seem small, as a way to stay engaged and learn from the supportive community around her.4oAnd don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Introduction to Ellen's Journey: Coach Patrick introduces Ellen from Dream Team Academy, highlighting her unique goal of gaining weight and muscle instead of losing weight, which sets her apart from most clients. Ellen successfully gained 14 pounds of muscle without gym access, maintaining and even improving her abs.Following Macros for Success: Ellen shares that following her macros consistently was the key to her success. She emphasizes the importance of hitting her macro goals every day, which allowed her to build muscle and stay lean without sacrificing her abs. This reveals the role of personalized nutrition in fitness transformations.Challenges with Home Workouts: Ellen talks about the challenges she faced with limited gym equipment at home, such as not being able to increase weights regularly. Despite this, she adapted by performing exercises slowly and focusing on form, trusting the process to still achieve results.Crafting Homemade Gym Equipment: Ellen had to get creative by crafting her own gym equipment, such as a squat rack, using what she had available. Her resourcefulness in building equipment at home reflects her determination and commitment to achieving her fitness goals despite the lack of resources.Mental Health and Fitness: Ellen shares a deeply personal aspect of her journey, revealing that prior to joining Dream Team Academy, she struggled with poor mental health, including suicidal thoughts. Through fitness, she improved her physical and mental well-being, emphasizing the powerful connection between exercise and mental health.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Introduction to Heather's Journey: Coach Patrick introduces Heather from the Dream Team Academy, highlighting her incredible achievement of losing 15 pounds since the start of the year and 25 pounds overall. Heather's story emphasizes the success of her fitness journey, which inspires others.Heather's Motivation and Beginning: Heather shares how she got started in fitness, initially through group exercises and boot camps. She was inspired by a coach who advised her to focus on lifting weights for the body transformation she wanted. This shifted her focus from cardio to strength training, eventually leading her to join Dream Team Academy.Challenges Faced During the Journey: Heather talks about the struggles she faced during her fitness journey, particularly a rut she hit around the holidays in December. She mentions overeating and emotional eating, acknowledging how important it was to track everything and dig deeper into her emotions to understand her triggers.Balancing Life and Fitness: Heather shares how she learned to balance her social life and fitness goals. Over time, she realized that she could incorporate social outings and occasional indulgences into her routine without derailing her progress. This was a turning point in making her fitness journey sustainable and enjoyable.Age as Just a Number: Heather, in her 50s, emphasizes that age is just a number when it comes to fitness. She encourages others in her age group not to be afraid of lifting weights or pushing themselves. Her determination and energy inspire others, showing that with consistency and the right mindset, significant transformations are possible at any age.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

Understanding Plateaus in Fitness: Coach Patrick explains what a plateau is in a fitness journey—when progress stalls and the scale doesn't budge despite consistent effort. He emphasizes that it's a common issue that shouldn't lead to quitting but instead requires a solid game plan to overcome.Five Common Mistakes Leading to Plateaus: Patrick identifies the top five mistakes people make during a plateau, including:Poor and inconsistent protein intake.Overconsumption of fats.Inaccurate tracking of macros.Eating too few calories, leading to metabolic slowdown.Inadequate meal timing.Increasing Protein Intake: Patrick stresses the importance of consuming one gram of protein per pound of body weight for fat loss and recovery. He suggests options like protein powders, protein bars, and lean protein sources (chicken breast, eggs, fish) to meet these goals.Monitoring Fat Intake and Reading Labels: He advises on being mindful of fat intake, particularly when buying prepackaged food. High-fat content can push you into a calorie surplus, so reading food labels and opting for lean cuts of protein is essential to avoid excess calorie consumption.Consistency and Patience: Patrick emphasizes the importance of staying consistent and patient in the journey, especially when overcoming plateaus. He encourages listeners to maintain healthy habits, avoid drastic changes, and continue with their program to achieve long-term results. He wraps up by offering his support through his Dream Team Academy for those seeking further guidance.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

The Importance of Nutrition Over Exercise: Coach Patrick tackles the common debate about whether exercise or nutrition is more important for achieving fitness results. He shares that nutrition plays a crucial role, and poor eating habits can sabotage even the best workout routines.Client Transformation Story (Vesna): Patrick shares the story of Vesna, a client who initially struggled with her nutrition, eating only twice a day and consuming mostly sweets. Despite attending workouts, she wasn't seeing results until she embraced the importance of consistent, nutrient-rich eating. She lost 9kg in 12 weeks, showcasing how proper nutrition leads to body transformation.Consistent Meal Timing: One of the key reasons people struggle with hunger and overeating is the lack of consistent meal times. Patrick emphasizes the importance of setting specific times for meals, whether it's a 9-to-5 schedule or a shift work situation. Meal timing ensures consistent energy levels and prevents overeating.Strategies for Better Nutrition: Patrick provides five strategies to improve nutrition:Eat small, frequent meals.Include nutrient-dense foods like nuts, trail mix, and smoothies.Use liquid nutrition like protein shakes and soups for efficiency.Focus on time management to ensure proper meal scheduling.Practice mindful eating, slowing down and savoring food while eliminating distractions.Addressing Relationship with Food: Patrick encourages listeners to build a positive relationship with food, especially if they have had negative childhood experiences with it. He stresses the importance of understanding nutrition, learning about macros, and breaking free from past narratives that may no longer serve their current health goals.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG