True Transformation Podcast

Welcome back to the True Transformation Podcast! I'm your host, Josiah Novak, and today I'm thrilled to have the legendary Wade Lightheart join us. Wade is the founder and president of BiOptimizers, a company dedicated to digestive and health optimization. He's also a three-time Canadian National all-natural bodybuilding champion and a former Mr. Universe competitor who competed as a vegetarian—how cool is that?In this episode, Wade and I dive into our shared passion for health and fitness, inspired by none other than Arnold Schwarzenegger. We reminisce about the good old days, growing up with Arnold as our hero and how those early influences shaped our fitness journeys. Wade's story of moving to the middle of nowhere, building a gym in his barn, and his sister's battle with cancer is both inspiring and heart-wrenching.We talk a lot about supplements and the industry's evolution. Wade sheds light on the importance of quality products, especially those that address mineral deficiencies and digestive health. His company, BiOptimizers, is leading the way with innovative supplements like Magnesium Breakthrough, which has been a game-changer for my sleep and stress levels. Wade explains why this magnesium supplement stands out and how it's helped so many people, including myself.Notable Quote: “Fix your gut, and you fix everything else.” - Wade LightheartWe also explore the broader supplement market, the hype versus the reality, and the critical role of personalized nutrition and genetic factors in optimizing health. Wade's advice? Get tested, understand your body, and choose supplements that truly meet your needs.One of my favorite parts of the conversation is when Wade talks about the intersection of fitness, performance, and health. He highlights the significance of digestive enzymes, probiotics, and essential fatty acids, which are often overlooked but crucial for overall well-being.Notable Quote: “Excellence isn't a destination; it's a way of living.” - Wade LightheartWe wrap up with a discussion on the balance between chasing performance goals and maintaining long-term health, emphasizing the importance of family and a holistic approach to life.Notable Anecdote: Wade shares a hilarious yet profound story about the impact of Star Wars on his childhood and how it sparked his imagination and drive.This episode is packed with wisdom, personal stories, and actionable advice. Whether you're a fitness enthusiast, a supplement skeptic, or just looking for some inspiration, you're going to love this conversation.Be sure to check out BiOptimizers and use code TRUE for a 10% discount. Also, if you're ready to take your fitness journey to the next level, download our free 3M action plan and schedule a chat with our team.Thanks for tuning in! Life moves fast—make it count.Use Code TRUE to Save 10% on BioOptimizers: bioptimizers.com/trueCheck out the True Transformation 3M Fat Loss System: https://apply.thetruetransformation.com/

Today's podcast is with my good friend and mindset coach Laura Hardnett - founder and owner of EmpowerYOU.Laura is a successful entrepreneur, fitness fanatic and dedicated mom. She specializes in helping people work through challenging relationships and life events.

Fat Loss EssentialsDiscussion on misleading marketing in the fitness industryMain Content:1) Calorie Deficit:Importance of a calorie deficit for fat lossExplanation: Burning more calories than consumedDebunking myths about alternative fat loss methods2) 3M System:Introduction of a systematic approach to fat lossThe '3M system': Movement, Muscle, MealsImportance of sustainability, effectiveness, and enjoyment in the systemFurther discussion planned for Transformation Tuesday episode3) Muscle Retention/Building:Emphasis on retaining or building muscle during fat lossStrategies for muscle retention: heavy weights, safe exercisesExplanation of muscle's role in metabolism and fat loss4) Identity and Lifestyle:Importance of integrating fitness into personal identityEncouragement to embrace a more active lifestyle and healthier eating habitsCritique of temporary transformations without lasting identity changeFat Loss for Busy Dads: https://thetruetransformation.com/the-dads-with-abs-diet-a-guide-for-busy-professionals-over-35/'Linked In: https://www.linkedin.com/in/josiahnovak/Learn More about our 3M Coaching System: https://go.thetruetransformation.com/tt-apply-7

In today's episode, we're diving deep into the Keto diet - a topic I've had mixed feelings about. As a fitness enthusiast who's critiqued and praised Keto, I'm here to break down everything you need to know. From its origins in treating epilepsy to its current status in the fitness world, join me as we explore the complexities of the Keto diet.

In today's episode I sit down with my client, friend and COO of True Transformation J. Michael Fischer to discuss his Dinner First methodology to get lean and stay healthy for life.Learn more about our 21 Strong Challenge here: https://www.truetransformationsystem.com/21-strong-1Set up a no obligation consultation here to learn about our 3M VIP Coaching System:https://go.thetruetransformation.com/tt-apply

Today we dive into the importance of investing time and resources into your health and fitness. Your body and health are the two most valuable things you have. It's important to invest in them to get a consistent ROI

In this podcast episode, Josiah sits down with Rylan Schadegg to discuss hybrid fitness. They talk about the importance of soft tissue development, Rylan's background in cycling, and the transition to hybrid racing. They also share personal experiences with eating disorders and the negative effects of excessive screen time. They emphasize the importance of physical activity for children's well-being and brain development. They discuss the impact of media consumption and the need to make purposeful choices. They also touch on the importance of trust in mentors and the value of adversity in personal growth. Rylan shares his expertise in fitness coaching and his goals for the future.*Importance of soft tissue development [00:02:03]*Rylan discusses the significance of soft tissue development in hybrid racing and the challenges faced by athletes with a cycling background.*Similarities between cycling and hybrid racing [00:04:03]*Rylan talks about the similarities between cycling and hybrid racing, including the analytical approach to training and the use of data in coaching.*The Importance of Cycling for Fitness [00:10:04]*Both Josiah and Rylan discuss their experiences with cycling as a form of exercise and transportation, and how it contributed to their fitness levels.*Efficiency and Time Management in Training [00:12:06]*Rylan explains how he incorporates cycling and running into his training routine for time efficiency and cost-saving purposes.*Struggles with Eating Disorders in Endurance Sports [00:16:06]*Rylan opens up about his personal experience with an eating disorder during his cycling career and the impact it had on his physical and mental health.*Topic 1: Struggling with eating disorders [00:20:41]*Both Josiah and Rylan discuss their personal experiences with eating disorders and the negative impact it had on their mental and physical health.*Topic 2: Challenges of being a high-level athlete [00:22:24]*They talk about the pressure to perform at a high level in sports and the abuse that athletes often put on their bodies.*Topic 3: The importance of mental and physical health in your 20s [00:25:37]*They discuss the significance of taking care of your mental, physical, and spiritual health during your 20s and the challenges they faced during that time.*The importance of limiting screen time [00:29:15]*Discussion on the correlation between screen time and suicidal ideation, and the negative effects of excessive screen time on children's mental health.*Balancing screen time and physical activity [00:32:14]*Josiah shares his experience as a father and the importance of setting limits on screen time, emphasizing the value of physical activity for children's brain development and overall well-being.*The benefits of early physical activity [00:36:25]*Rylan reflects on his own childhood experiences of engaging in physical activities, such as biking and playing multiple sports, and how these activities taught him valuable life lessons and shaped his work ethic.*The importance of small choices [00:40:05]*Rylan discusses how small choices and lies we tell ourselves can have long-term effects on our lives, using examples like giving up soda and making conscious choices about sugar consumption.*The impact of media consumption [00:43:15]*Rylan talks about the influence of media consumption, including movies, music, and pornography, on our thoughts, behaviors, and overall well-being.*The power of self-talk and visualization [00:47:36]*Rylan explains how what we tell ourselves and what we put into our brains through self-talk and visualization can affect our...

Are you looking for inspiration to start your running journey or take it to the next level? Look no further than this podcast episode featuring former athlete turned content creator and runner Matt Choi. Matt shares his experience with the Murph workout during the pandemic and how he used small habits and routines to build a strong foundation for running. He emphasizes the importance of building endurance and form rather than focusing on pace and instant gratification. Matt also shares his perspective on being an athlete and a creator, not limiting oneself to one label.But the lessons don't stop there. Matt also shares his story of passion, sacrifice, and resilience in achieving success, both in sports and in life. He believes in treating everyone with respect and learning from people regardless of their status or position. Matt also shares his approach to parenting, creating discomfort within the comfort of his children's lives, and the importance of positive reinforcement and support.Overall, this episode is a must-listen for anyone looking to improve their running journey or seeking inspiration for success in life. Follow Matt on Instagram, TikTok, and YouTube for more epic content.

This week, we're joined by the phenomenal Keith Yackey, a maestro in public speaking and communication.My journey with Keith began when I attended his two-day intensive workshop. To say it was life-changing would be an understatement. It's not just about what I learned; it's about how it transformed my approach and perspective on public speaking. What makes Keith's approach stand out is that he stresses that public speaking isn't merely about presenting; it's about having a conversation.In this episode, we dive into the strategies that Keith employs to empower individuals to not just speak, but to converse, engage, and captivate. We dissect the art and science of connecting with an audience, using the power of stories, and building a magnetic stage presence.Keith also shares his golden tips on how to combat the nerves, channel the adrenaline, and transform your public speaking skills into an art form that feels as natural as a chat over coffee.Whether you are a seasoned speaker looking to refine your craft or a newbie looking to overcome stage fright, this episode is your treasure trove. Prepare to be inspired, educated, and equipped to Master the Mic!

In today's podcast episode, I sit down with Meg Jacoby to discuss her experiences with fitness and training, including becoming a Mom and how to balance parenthood with fitness, the pursuit of championships, and Hyrox competitions. We also touch on topics such as being a new mom and maintaining fitness, and the different adventures that can be had with fitness. We discuss the importance of balancing parenthood and personal fitness goals, being a positive influence on their children, and the mental strength required to get through tough workouts. We also share their strategies for optimizing their performance during the Hyrox competition and discuss their approach to nutrition and supplements. Go Ruck and Murph [00:00:00 - 00:01:21] The speakers discuss the weight of the Go Ruck pack and their experiences with the Murph workout, including partitioning and time taken to complete it.Background and Fitness Journey [00:03:42 - 00:05:47] Meg Jacoby talks about her background as a division one runner and her journey back into competitive road running and functional fitness.Fitness Adventures and Challenges [00:10:01 - 00:10:57] Josiah and Meg discuss the different adventures and challenges that can be had with fitness, and how it doesn't have to stop after losing baby weight.Fitness as a new mom [00:11:31] Meg discusses her passion for fitness and how she incorporated it into her life as a new mom, including working out with her daughter and the benefits of being a fit and active mom.Identity design and fitness [00:16:10] Josiah and Meg discuss the importance of fitness becoming a desire and part of one's identity, rather than just a discipline, and how it affects their mood and parenting.Balancing fitness and parenting [00:19:34] Meg talks about the sacrifices she and her daughter make for her athletic career, the dynamics between men and women in the fitness industry, and the importance of having a supportive co-parent.Fitness and Gender Roles [00:22:25] They discuss the gender roles surrounding fitness and how women can feel guilty for prioritizing their own fitness. They also talk about how fitness is a low hanging fruit for everyone.Maintaining Fitness as a Parent [00:23:20] They discuss the guilt that parents can feel for prioritizing their own fitness and how it's important to show children that fitness can enhance their lives. They also talk about how fitness can open up opportunities for families.Teaching Children through Fitness [00:25:56] They discuss how fitness can be used to teach children important life lessons such as losing graciously, respecting competition, and not giving up. They also talk about the importance of being a living example for children and how it can change their lives.Inspiration from Mom [00:33:48] Josiha talks about how his mom's competitive race walking inspired him to pursue sports and fitness.Hyrox Competition [00:36:06] Josiah and Meg discuss their experiences with Hyrox competition, including their strengths and weaknesses in the event.Mental Strength in Training [00:43:23] Meg emphasizes the importance of mental strength in training, including the need to push through discomfort and compromised workouts to prepare for the real race.Hyrox Race Experience [00:44:46] Josiah and Meg discuss their experiences with Hyrox competition, including the format, challenges, and strategies for success.Importance of Running in Hyrox [00:49:17] Meg emphasizes the importance of running in Hyrox competition and shares her advice for playing the stations smart to avoid negatively impacting running times.Efficient Strategies for Hyrox Stations [00:53:40] Meg shares her top...

In this podcast episode, Josiah Novak talks with with Ron Caruthers, a tax coach, on how to manage taxes and create wealth for his business. They discuss the basics of tax management and how to take advantage of tax laws to increase revenue. They cover topics such as understanding tax rates, different business structures, keeping accurate records, and taking advantage of legitimate business expenses. They also emphasize the importance of being audit-ready and shifting the mindset from taxes to wealth creation. Overall, the episode provides valuable insights for new business owners on tax management and wealth creation.TIME STAMPS: Resistance to Taxes [00:00:06] Josiah and Ron discuss the resistance that comes with taxes and how to reframe it as wealth creation.Importance of Tax Management [00:02:15] Ron emphasizes the importance of tax management for business owners, especially as the business matures, and how it can bring money back into the business.Foundational Tax Planning [00:04:28] Josiah and Ron discuss the basics of tax planning and where to start with creating a wealth creation plan that includes tax management.Understanding the Tax Code [00:05:33] Josiah and Ron discuss the complexity of the tax code and how to stay updated on changes.Marginal vs Effective Tax Rates [00:07:46] Ron explains the difference between marginal and effective tax rates and how they affect tax planning.Taxation of the Rich [00:08:45] Ron debunks the myth that the rich don't pay their fair share of taxes and explains the revenue they generate for the country.Understanding Tax Brackets [00:10:19] Ron and Josiah discuss the basics of tax management, including understanding marginal and effective tax rates and the impact of living in high tax states.Compliance vs Tax Planning [00:12:51] Ron explains the difference between compliance and tax planning, emphasizing the importance of forward-looking strategies to legally lower taxes, especially for business owners.CPAs and Tax Planning [00:14:47] Ron warns against assuming that CPAs have covered all tax planning strategies and encourages proactive meetings to save money, or self-research for those who enjoy it.Entity Structure [00:16:32] Ron explains the importance of testing business ideas as a sole proprietorship before incorporating and recommends LLCs taxed as S corporations for profitable businesses.S Corporation [00:20:02] Ron discusses the benefits of S corporations and management companies for businesses making consistent sales of 500k to 1 million.Taxes and Profitability [00:21:47} Ron advises a pool contractor on how to reduce taxes by incorporating as an S corporation and explains the importance of seeking advice on tax management.LLC as Vanilla Ice Cream [00:22:51] Ron compares LLC to vanilla ice cream and explains how it can be taxed as a disregarded entity.IRS Refund Delay [00:25:27] Ron and Josiah Novak discuss the delay in IRS refunds and the need for more agents to answer phones.Fear of Audit [00:26:41] Ron addresses the fear of audits and how it affects business owners' tax planning decisions.Auditing and Reasonable IRS Agents [00:27:20] Discussion on the audit rate and how the IRS is reasonable and can be reasoned with.Dealing with the IRS [00:28:36] The importance of being nice to the IRS and how it can help resolve tax issues.Paper Audits and Revenue Officers [00:31:24] Explanation of paper audits and how the IRS can conduct audits without kicking down doors with guns drawn.Keeping Good Records [00:32:31] Ron explains the importance of keeping good records for...

Mark Jennison is the founder and creator of I Am a Comeback.Mark helps high performing men gain control of drinking alcohol. To date Mark has helped 12,000+ men take back control over their lives. Check out IAMaComeback.comToday's show is sponsored by Butcher Box - get free Chicken Nuggets for a year PLUS 10% off your first purchase at ButcherBox.com/TRUE when you use code "TRUE" at checkout

Kristin Ballard and Steph Vieau from the Aktivate Podcast join me today to discuss everything female fitness. We cover crossfit, group glasses, diet, and why your desire is way more important than discipline. Connect with Aktivate here

In today's episode Josiah discusses the importance of consistency, discipline and desire. Josiah maps out a summer shred plan using the 3M System - Movement, Muscle and Meals and drops a preview of the 5M Super System of Mindset and Meaning.Get started with your summer shred plan here: 3MActionPlan.comLearn about our coaching program here: 3MFatLoss.comCheck out Butcher Box and get 10% off your first order: ButcherBox.com/TRUE

Cody Jefferson is one of my favorite people on earth. He's a fellow father, fitness enthusiast and highly successful entrepreneur. His passion for helping fellow business owners grow and expand without sacrificing what they truly care about the most is second to none.Today we chat about a variety of things - including fatherhood, overcoming fears and raising your standards.Be sure to connect with Cody here: https://www.codyjefferson.com/Today's podcast is brought to you by Butcher Box.Be sure to check out Josiah's favorite source for high quality meats: ButcherBox.com/True

Stan Efferding discusses how he trained Jon Jones and prepared him for the move to the UFC heavyweight division along with his top principles for staying healthy, strong and fit for life.This podcast is sponsored by Butcher Box. Check out Butcher Box Here and use code TRUE at checkout.Featured Guest: • Stan “Rhino” Efferding (@stanefferding) Instagram

Kirk Cooper is a former high school teacher turned ecommerce expert. He's the CEO of a premier consulting company that helps clients build ecommerce businesses and create passive income. He's a highly-certified business leader who enjoys helping others succeed.Kirk is also a client in my True Transformation VIP Coaching program - he got into insane shape using our 3M System. We discuss his fat loss transformation on today's show.Download the 3M Action Plan today!Join the 3M System here.Connect with Kirk here

Marc Lobliner is the CEO of MTS Nutrition, the CMO of TigerFitness.com, partner in Ambrosia and creator of the Outright Bar.He's a father, husband, strength and performance coach and IFBB pro Bodybuilder.On today's show we discuss building a culture, how to be a leader, steroids, heart health and how to stay in shape on the road.Get your 3M Fat Loss Action Plan HERE

Be sure to schedule a consult with Dr. Rand at TTHormones.comLearn more about True Transformation at 3MFatLoss.comDr. Rand McClain has always been passionate about nutrition and wellness, and he's taken an unconventional path to become a leading expert in alternative and progressive medical treatments. He's accomplished a lot in his life, from being the youngest senior account manager at Deloitte to pursuing a career as a professional boxer in Argentina. Despite being told that he couldn't do it, he went back to school at age 37 and became a doctor. Dr. Rand doesn't believe in following the "status quo," and that's what sets him apart. He's known for his innovative treatments, like bioidentical hormone replacement therapy, hyperbaric oxygen therapy, and cryotherapy. His patients include A-list celebrities and world-class athletes who seek out his expertise at his practice, Regenerative and Sports Medicine. Dr. Rand has spent the last 35 years redefining what it means to be in optimal health, and he earned his medical degree at Western University and completed his internship at the University of Southern California's Keck School of Medicine Residency Program. He's worked with some of the best and original innovators in Sports, Rejuvenative, Regenerative ("Anti-Aging"), Cosmetic, and Family Medicine.In his brand new book Cheating Death, he takes a fresh approach to genetics, natural aging, and proactive medical treatments. Dr. McClain founded the Regenerative and Sports Medicine Clinic in Santa Monica, where he specializes in alternative and cutting-edge treatments. He shares the best drugs and supplements, treatment methods, and devices that are backed by extensive research and his own work with patients. This includes little-known treatments that can reverse the effects of injuries, diagnostic and screening technologies that detect early onset disease, breakthrough methods to slow down or reverse aging, and steps to enhance gene expression and sidestep poor family genetics.Dr. McClain shows readers how to access these therapies and jumpstart the body's regenerative processes, leading to improvements in mood swings, depression, anxiety, hormone balance, sexual function, muscle strength, stamina, pain relief, and a more youthful appearance. Traditional medicine saves lives, but it has limitations. Doctors and institutions often don't explore promising options outside of their expertise or dismiss non-Western medicines, plant-based therapies, and new technologies. Many can't keep up with research around health innovations. Researchers around the globe are taking the first steps toward a revolution in healthcare, but treatments have been limited to a select few with access to them.Cheating Death, bolstered with research and recovery stories from real people, gives readers the tools to live healthier, longer lives.

Everyone says the honeymoon phase doesn't last. The longer you're married the worse sex gets. Attraction and intimacy tend to fizzle out and fade into oblivion. Well not according to Keith Yackey. In fact, Keith believes sex and intimacy can become extraordinary with the right systems in place. In today's podcast Keith breaks down his 5 dials for elite levels of intimacy and attraction. Keith is a successful entrepreneur, stand up comedian and marriage coach to thousands of high performing men around the world. His podcast the Married Game has helped millions of listeners world wide. Connect with Keith HERE

How to Get to 10% Body Fat The busy family man's guide to ripped abs1. Take an assessment of your starting point. Have you been eating whatever with zero systems in place?What does your schedule look like the next 3-6 months?Getting really lean will require stretches of time where you're very consistent.We want to account for work trips, vacations and getaways ahead of time.That way we can push when life is "normal" and then back off during crazy times.You'll also want to start getting your eating on a consistent schedule.Start with having meal times that you stick with during the day.My busy professional clients usually eat lunch, dinner and a pre-bed smaller meal.2. Give yourself longer than you think to drop fat.If you need to lose 20 pounds give yourself 16-20 weeks.The weight can come off faster for sure, but you're probably underestimating how much fat you need to lose.Worst case you reach your goal sooner than you think.3. Track your strength religiouslyStick to the same training plan for 12 weeks and track your reps / weight lifted.The last thing you want to do is strip away muscle tissue.You don't need tons of volume here. Just enough to hold onto muscle and gain some strength4. Find your current baseline of weekly activity. In other words, track your steps for a week.Find your average and start increasing it by 10% week over week.5. Business lunches, dinners out and date nights are all fine.It just might mean that you need to be more strict during normal meal times.Or you simply need to order the proper foods and amounts when eating out.A safe bet is surf and turf with veggies.6. Manage your hunger and energy appropriately.A few things here:-Fasting-High protein-Refeed days when needed (every 7-14 days)-Better sleep-Water-Moderate to low intensity walking Need a custom plan to get full control over your health and fitness? Check out our custom coaching program here.Visit 3MFatLoss.com if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show.Join our free high performance community for high performing men: click here.Check out dadswithabsdiet.com for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Today's episode is about getting over intimidation about going to the gym.The gym can feel intimidating but it doesn't have to be.Use today's episode to shift your thought process about going to the gym.Learn more about our True Transformation System HereGrab our Barely Legal Crack Recipe Guide - Free for a limited time.Join our private group "The Sustainable Fat Loss Group" on Facebook here.

In today's episode we are covering the 2nd half of the top 20 rules for fat loss:11. You can eat sugar on a fat loss diet - but I recommend keeping sugar very low for health, appetite control and overall happiness.12. Track your steps - activity outside the gym is a massive way to improve fat loss.13. Intermittent Fasting isn't a magical pill, but it sure as hell can help with sticking to your plan.14. A big ass salad in the middle of the day, a smoothie for breakfast, and lots of water can make things super simple.15. Supplements are there to fill in the cracks of your plan, but they are not the foundation.16. Sleep isn't optional if you want to get in great shape. 7-8 hours per night is my standard recommendation for most people. Some need slightly less but some people need even more.17. Getting ripped can make you more money because your mental clarity and energy will skyrocket18. If you don't enjoy your plan, or at least find parts of it to enjoy, you're not going to see the results you want. You'll end up trying something else.19. Understand one thing. Your body is your responsibility. Stop blaming your circumstances on anything or anyone else. This is 100% on YOU.20. Remember, this isn't just about looking good. It's about not dying 30 years too young and living your best life while you're here. That is the ultimate result.Learn more about our True Transformation System HereGrab our Barely Legal Crack Recipe Guide - Free for a limited time.Join our private group "The Sustainable Fat Loss Group" on Facebook here.

In today's episode we cover 10 of the top 20 rules for fat loss. 1. The pain of remaining the same must be greater than the pain of change. Being fat must suck worse than controlling your food intake and working out. Plain and simple. 2. The love you have for the people in your life should push you to get better and healthier. You can't be your best if you're overweight. 3. Your plan should fit into your lifestyle - you shouldn't try and fit your lifestyle around fitness. I'm not skipping the zoo on Sunday to get a sick pump at the gym. I'm also not missing date nights with my wife to do cardio (cardio comes after date night ) 4. Losing fat starts with energy balance. Your food intake must be less than what you burn each day. 5. Being miserable with how you look and feel takes away from your legacy AKA how people are impacted by you each day. 6. You don't need to do cardio to get in phenomenal shape - however I recommend that you do for health and mental benefits. 7. Protein, veggies, fruits and healthy sources of fuel (healthy fats and carbs) should make up 90% of your nutrition plan 8. Resistance training (bodyweight, weights, bands, etc) should make up the foundation of your workout plan. 9. A mediocre plan done consistently will trump a perfect plan done inconsistently - lesson here is to stick to the plan - consistency wins. 10. Losing fat comes in waves. You'll see massive progress some weeks and zero others. https://www.facebook.com/groups/1355437264518789 (Join our private group "The Sustainable Fat Loss Group" on Facebook here.)

Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Today I've got the privilege to talk with UFC fighter Terrance "T.Wrecks" McKinney—I know you know who he is! Terrance currently competes in the lightweight division of the Ultimate Fighting Championship. A professional since 2017, McKinney also competed for Legacy Fighting Alliance. Today, "T.Wrecks" gives us a sneak peek into what he does before a fight, who he'd like to fight in the future, and his record. Don't miss this one! *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Today I'm joined by Rich Ryan in a conversation about various challenges and races held across the country! Rich Ryan comes from the running world, as a Division 1 runner, he has been training in endurance for over 15 years and has been coaching athletes for nearly a decade. Rich has worked as a CrossFit level 1 trainer, a group fitness instructor and a one on one personal trainer. As the founder of Reinforced Running, he has helped hundreds of athletes 90% of whom have hit a new PR. In today's episode, we get into my personal strategies, the pros and cons of Hyrox and DekaFit, some ways you can prepare, and what to expect if you're interested in participating. Don't miss it! *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

If you're anything like me, snacking when you're bored is a constant mental battle—you've got to be on high alert! With more and more people working from home, especially with their kids, it's a recipe for trouble. However, I've got some strategies that will help you stop snacking just because you're bored. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Are you wanting to go to DekaFit but have no idea where to start in your training? I've got you covered with my best recommendations and tips for training for DekaFit. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Motivation: it's not quite what you think it is! It can be fleeting, and waiting for it to arrive is actually not the most productive way to get yourself working out. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

One tricky part about getting fit is getting enough protein in your diet. There are a lot of ways to do that, but I've found some tips along the way that really kick your protein intake into overdrive—without ALWAYS having to rely on protein shakes or powders. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

I've had a lot of guests on this podcast, but I'm now chatting with one of my competitors and good friends, Joel Staley. We may roast each other on social media often, but in reality he's got a ton of amazing info about fasting and getting real results. Stay tuned to hear his (sometimes controversial) takes on fasting, how the fasting mindset can get the rest of your life in shape, and how he just completed a 96 hour fast (yes, you read that right!). Check out his free guide for dads, connect with him on https://www.facebook.com/joel.staley.98 (Facebook) and follow him on Instagram. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Chris Pronger is a Canadian retired professional ice hockey defenceman and a former advisor to the Florida Panthers of the National Hockey League. I had the privilege to sit with him and chat about what he's doing now, his knee injury, and his passion for helping younger athletes with their finances. We also get into his routines and habits (and why they were a literal game changer). Find Chris on https://www.instagram.com/thechrispronger/ (Instagram) and https://twitter.com/chrispronger (Twitter). *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

The thing that people who are successfully changing their bodies have one thing in common—they don't mind that it takes time. That's truly not just the right way to do it, it's the only way! If you are serious about losing fat and building muscle slowly and effectively, here are some great tips and things to remember. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Today I'm being joined by one of my good friends, Adam Schafer of Mind Pump. In this episode we talk about fatherhood, age gaps between kids, family, business, and so much more. This is truly a PACKED episode full of great nuggets and you won't want to miss it. Adam Schafer is one of the hosts of Mind Pump—a top 10 health, fitness and wellness podcast and generates over 1 million listens every month in over 100 countries. In addition to training clients one-on-one Adam has also led boot camps, provided nutrition consulting, and helped other trainers improve their sales and leadership skills. Find out more about Adam and Mind Pump at mindpumpmedia.com. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Financial success and physical fitness don't seem related, but trust me—they are. Having control of your life is truly a status symbol, and one you can't help showing off. *** Visit http://thetruetransformation.com/ (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com/ (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

I'm (literally) not sugar coating it—trying to get in shape, losing body fat, and get ripped is not a walk in the park. But what if I told you that getting abs and dropping fat doesn't have to be just boiled chicken and steamed veggies? ****** Visit http://thetruetransformation.com (thetruetransformation.com) if you're interested in our high performance coaching for men over 30. Leave us a review in your podcast app—let me know if you liked the show. Join our free high performance community for high performing men: http://facebook.com/groups/TRUEFitgroup (click here). Check out http://dadswithabsdiet.com (dadswithabsdiet.com) for our free seven day meal strategy planner for men who just want simple, delicious, and easy to put together meals.

Larry Hagner, a good friend of mine and friend of the podcast, is joining us once again to talk about a topic near and dear to my heart—fatherhood. As a young man, Larry didn't have the father figure he wanted growing up. With a rocky start and some parenting mistakes, he decided to start The Dad Edge—a resource and community for imperfect dads who want to get better. Make sure to check out his podcasts, courses, and more at https://thedadedge.com.

I've seen it time and time again. You eat well all week, you're doing awesome, then you do something like eat a whole pizza in one sitting. Why? Why do people tend to do this? It seems so backwards from what you'd expect—but today I share my insights on why people binge eat and what we can do about it. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

The best and worst part about fitness? You're never "done". There's always more that you can achieve, goals that you can meet, and things you can improve. It's truly a lifelong effort. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

So you've started eating healthy and working out. Awesome! But, since getting healthy is a lifelong effort, what happens after that? --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

When you're trying to get fit and lose fat, it can be tempting to go all-in right away—cut calories like crazy, and borderline starve yourself. But it turns out that might be having the opposite effect that you want it to! On this episode we talk about taking it slow, and incremental, positive change that will LAST. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

In an increasingly online world, it's easier and easier to compare yourself to what you see online. Here's why that's not such a good idea. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

The unfortunate greedy secret of the diet industry is that if you're a repeat client, you're a great customer. Some diets aren't focused on long-term health as much as they want to sell you a product. And that product can work temporarily (or not at all). --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

As a species it's pretty recent that we've begun to think of health & fitness as luxury items. Before that, they were not only essential, but crucial for survival! We need to start looking at our health and fitness more like investments, not expenses. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

When you're growing up, you have someone next to you to show you how to do everything you've never done before. It stands to reason that you need the same thing for any big changes to your life, especially fitness! --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

You want to make some major changes to your fitness? That's great! The problem is, if you don't make a major mindset change, those major changes won't fall in line. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

Having a goal takes a purpose. And you need to remember it often. Find the reason you want to be in shape—do you want to be a better dad? A better employee? Have a better sex life? Boost your self confidence? All of these are not only possible, but inevitable! Narrow down your "why" and you cannot fail. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

If getting a great body were easy, it wouldn't be worth it. If you could get a six pack by snapping your fingers, you wouldn't be able to keep it. The best things in this life take work, and a lot of it! --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

Physical goals are only partly physical. How you approach a goal, or how your mind visualizes your success, is actually crucial in order to get your body on board! --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness

The hardest part of falling off the wagon is getting back on—you feel hopeless, like you've failed, and like you can never succeed. But I've been sharing this advice with my clients for years and it has worked incredibly well: Take. Small. Steps. --- Grab our Free guide for men who want to get ripped here: http://LookGoodNaked.co Visit TheTrueTransformation.com/coaching to learn more about our high performance fat loss coaching for men 30-65. Follow me on Instagram: @josiahfitness