Podcasts about transformation challenge

In this episode, Paul sits down with Jon Rehorst, the over-50 male winner of our recent Transformation Challenge. Jon shares what it took to lose 40 pounds and trim 7 inches off his waist in just 90 days. Reflecting on his renewed sense of self and regained self-control, we're honored to have been part of his incredible journey.  

Join Christina as she sits down with Dan Devine, the male winner of last year's New Year, New Start challenge and learn about his techniques for maintaining a shredded physique and enjoyable lifestyle! Dan has so much to offer that we can learn from, and he's done a lot with the year since winning the challenge. He spent some time away from tracking, worked on adding lean tissue in a bit of a bulk, and overall maintenance of a comfortable and confident physique rooted in taking care of himself for the long run! 

Join Christina as she sits down to chat with one of the previous winners of the New Year, New Start transforamtion challenge and learn about how she's been able to maintain her incredible results! Not only has Deidre been able to keep up the lifetsyle changes that led to winning first place, but she's also doubled down and is getting ready to step on stage with the coaching of Paul Revelia! We are so excited to cheer her on and grateful for the time to chat a year later.

Jake & Zach go over how incredible the end of March was in the gym, leading into the spectacular start to April that we've had these first two days. They touch on the fact that it is a busy weekend with not only Transformation Challenge winners being announced, but also our guy Nicko and his qualifications for the CrossFit Games Semi-Final where they take the top 200 from each division in the world, and compete in their home gyms this weekend!! Artist  - Frank SinatraSong - That's Life

How do you feel about the MAHA movement? Ever wondered what really makes a great trainer?I sat down with John Stein, an Exercise Physiologist (one of the highest qualifications in the training world), to get his expert take. John has worked in clinical settings with heart attack patients and helped everyday people lose weight and get healthier.We had a trainer-to-trainer chat, covering:✅ What separates a great trainer from a mediocre one✅ What gets overlooked in fat loss (that could be stalling your progress)✅ Why he had to lose 20lbs himself✅ His real-world experience vs. research-based knowledge✅ And, of course… his thoughts on the MAHA movement

Connect with Isabel Kelly Here:Her Instagram: https://www.instagram.com/one.soma Her Website: https://www.onesoma.co/Join my next Transformation Challenge:⁠ https://www.pernllla.com/challenges⁠Or my membership: ⁠https://www.solin.stream/pernilla

Join my next Transformation Challenge:⁠https://www.pernllla.com/challenges⁠Or my membership: ⁠https://www.solin.stream/pernilla/p

Join my next Transformation Challenge:⁠https://www.pernllla.com/challenges⁠Or my membership: ⁠https://www.solin.stream/pernilla/p

Connect with Tanya Jane Here:Her Instagram: https://www.instagram.com/thetanyajane?igsh=NTc4MTIwNjQ2YQ%3D%3DHer Podcast: https://open.spotify.com/show/2MCzNGDCXFeCW8Hb9E57VeHer 3days Free Masterclass: https://www.thetanyajane.com/reimaginedJoin my next Transformation Challenge:⁠https://www.pernllla.com/challenges⁠Or my membership: ⁠https://www.solin.stream/pernilla

Join my next Transformation Challenge:https://www.pernllla.com/challengesOr my membership: https://www.solin.stream/pernilla/p

I've been a group fitness instructor/personal trainer for 10 years and during this time I've been an Orangetheory Coach for 4 years.  Every year in January, OTF does an 8 week Transformation Challenge to help members jumpstart their year but jumpstarting with some healthy habits that can lead to MORE LIFE. In my years of leading members through this, I have seen some really great results from folks and some folks going to extremes at all cost to win, just to have their results not last.  So today I'm going to share 5 tips for a successful Orangetheory Transformation Challenge to help you not just transform in 8 weeks, but TRAIN FOR LIFE beyond the challenge! **And this episode is not just for OTF members...all the tips can apply to anyone on their own healthy habit journey! Want to become a member of the TRAINING FOR LIFE app and access my habit based fitness programming for midlife moms? Grab a free 7 day trial! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com Get your free 7 day trial in my habit based fitness app, TRAINING FOR LIFE!

Welcome to Day 14 of the 14-Day Relationship Transformation Challenge! Congratulations on making it to the final day! Today, we're focusing on how to sustain the growth you've achieved over the past two weeks and set inspiring, long-term goals for your relationship.A thriving partnership isn't built overnight; it's nurtured through shared vision, mutual effort, and consistent communication. In this episode, we'll guide you through the process of creating a roadmap for your relationship's future—one that honors your individual dreams while fostering unity.This final day is all about celebrating your journey and equipping you with tools to keep your connection strong, joyful, and resilient for years to come.What You'll Learn in This Episode:The importance of celebrating growth and progress in your relationship.How to set achievable and inspiring long-term goals together.Ways to maintain the habits and practices you've developed in this challenge.Tips for navigating challenges while staying aligned with your shared vision.Today's Challenge:Complete the Future Vision Exercise:Sit down with your partner and discuss your long-term dreams and goals for your relationship.Identify three areas where you want to grow together (e.g., communication, intimacy, or shared projects).Write down actionable steps to achieve those goals and schedule a regular check-in to assess your progress.Key Quote from the Episode:"Great relationships are built on shared vision and intentional growth. The journey doesn't end here; it begins anew every day."Resources & Links:Dive deeper into creating your ideal relationship with Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Follow me on Instagram, Facebook, and YouTube for ongoing relationship tips and inspiration.Share your relationship goals using #RelationshipTransformationChallenge.Thank You for Listening!This marks the end of our 14-day journey together, but it's just the beginning of a lifetime of growth in your relationship. If this challenge has inspired or helped you, share it with others who could benefit. Together, let's create a world of thriving, joy-filled relationships!Send us a text

Welcome to Day 13 of the 14-Day Relationship Transformation Challenge! Today's episode tackles a topic that every couple faces: conflict. While disagreements are a natural part of any relationship, how you handle them can either drive you apart or bring you closer together.In this episode, we'll explore how to approach conflicts with compassion, turning them into opportunities for deeper understanding and connection. By shifting your mindset and practicing empathetic communication, you can transform arguments into moments of growth and trust.Whether you're navigating frequent disagreements or occasional misunderstandings, this episode provides practical strategies to resolve conflicts with kindness and care.What You'll Learn in This Episode:Why compassion is essential in resolving conflicts.Steps to de-escalate heated arguments and find common ground.Techniques for practicing active listening during disagreements.How to foster a solution-oriented mindset in your relationship.Today's Challenge:Complete the Conflict Compassion Exercise:Identify a recurring disagreement in your relationship.Have a calm discussion where each partner shares their feelings and perspectives without interruptions.Work together to find a compromise or solution, focusing on understanding and unity.Key Quote from the Episode:"Conflict isn't the end of connection; it's a chance to deepen your bond through compassion, empathy, and understanding."Resources & Links:Discover more insights in Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Follow me on Instagram, Facebook, and YouTube for more relationship tips.Share how you turn conflict into connection using #RelationshipTransformationChallenge.Thank You for Listening!If this episode helped you rethink how you approach conflict in your relationship, please share it with someone who might benefit from these insights. Let's spread the power of compassionate connection!Send us a text

Welcome to Day 12 of the 14-Day Relationship Transformation Challenge! Today, we're diving into the importance of fun and playfulness in your relationship.It's easy for responsibilities and routines to take over, leaving little room for joy and spontaneity. However, laughter and playfulness are essential for keeping your bond alive and thriving. In this episode, we'll discuss practical ways to infuse fun back into your connection and why shared joy is a cornerstone of a lasting relationship.Whether your relationship feels a little too serious lately or you're looking for fresh ideas to rekindle that spark, this episode will guide you toward rediscovering the joy in each other's company.What You'll Learn in This Episode:Why laughter and playfulness are vital for a healthy relationship.Simple, fun activities to reignite your connection.How to break free from routines and rediscover shared joy.Tips for nurturing lighthearted moments even in busy seasons.Today's Challenge:Complete the Playful Connection Exercise:Plan a lighthearted activity with your partner—whether it's a game, a silly dance-off, or reminiscing about funny memories.Let go of inhibitions and embrace the moment fully.Reflect on how this shared joy makes you feel closer to your partner.Key Quote from the Episode:"Laughter is the shortest distance between two people. Rediscover the joy of being playful together, and watch your bond grow stronger."Resources & Links:Explore more ways to deepen your connection in Manifest a Joy-Filled Relationship. Get Your Copy Here.Connect with Us:Follow me on Instagram, Facebook, and YouTube for daily relationship tips.Share your fun moments using #RelationshipTransformationChallenge.Thank You for Listening!If this episode inspired you to embrace fun and playfulness in your relationship, share it with someone who needs to hear this message. Together, let's create more joy-filled relationships!Send us a text

Welcome to Day 11 of the 14-Day Relationship Transformation Challenge! Today, we're revisiting one of the most transformative practices in any relationship: gratitude and appreciation.When life gets busy, it's easy to overlook the small, meaningful things our partners do. But actively cultivating a habit of gratitude can strengthen your bond, reduce conflict, and create a deeper sense of connection.In this episode, we'll explore how to integrate daily moments of gratitude into your relationship and why appreciation is a cornerstone for lasting love.What You'll Learn in This Episode:The profound impact of gratitude on your relationship's health.How to build a daily habit of appreciating your partner.Simple strategies to express gratitude in meaningful ways.How focusing on the positive can improve communication and connection.Today's Challenge:Complete the Gratitude in Action Exercise:Reflect on three things your partner has done recently that you appreciate.Share these moments with your partner, along with a heartfelt “thank you.”Notice how this practice shifts the energy between you and fosters warmth.Key Quote from the Episode:"Gratitude isn't just an emotion—it's an action that strengthens the foundation of your relationship every single day."Resources & Links:Explore more relationship-strengthening insights in Manifest a Joy-Filled Relationship. Get Your Copy Here.Connect with Us:Follow me on Instagram, Facebook, and YouTube for more tips.Share your gratitude moments using #RelationshipTransformationChallenge.Thank You for Listening!If this episode inspired you to embrace gratitude in your relationship, share it with someone who could benefit from building deeper connections. Let's spread the love together!Send us a text

Welcome to Day 10 of the 14-Day Relationship Transformation Challenge! Today, we're diving into one of the most fulfilling aspects of a strong relationship: emotional connection.Emotional connection goes beyond words—it's the unspoken bond that makes you feel seen, valued, and understood by your partner. In this episode, we'll explore how to strengthen this connection through vulnerability, active presence, and meaningful communication.Whether you're looking to rebuild a connection that's faded or deepen an already strong bond, this episode is packed with insights and actionable steps to help you create a more intimate, fulfilling relationship.What You'll Learn in This Episode:What emotional connection truly means and why it's essential.How vulnerability can deepen your bond with your partner.The role of active presence in building emotional intimacy.Exercises to foster openness and trust in your relationship.Today's Challenge:Complete the Emotional Connection Practice:Share a moment from your day that made you feel deeply (happy, sad, or anything in between).Encourage your partner to share theirs and actively listen without judgment.Reflect on how this exchange helps you better understand each other.Key Quote from the Episode:"Emotional connection isn't built overnight—it's nurtured through intentional moments of vulnerability and presence."Resources & Links:Learn more about building intimacy in my book, Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Instagram | Facebook | YouTubeShare your emotional connection moments using #RelationshipTransformationChallenge.Thank You for Listening!If this episode helped you take a step toward a deeper connection with your partner, please share it with someone who needs this message. Let's create relationships filled with love, understanding, and joy.Send us a text

Welcome to Day 9 of the 14-Day Relationship Transformation Challenge! Today's episode is all about one of the most sought-after elements of any partnership: romance.Romance isn't just for the early stages of a relationship—it's the glue that keeps your connection exciting, fresh, and fulfilling over the years. In this episode, we'll dive into practical ways to keep the romance alive in long-term relationships. Whether you've been together for months or decades, you'll learn how to infuse your daily lives with gestures of love and creativity.By the end of this episode, you'll feel empowered to reignite the spark and make romance a lasting part of your relationship journey.What You'll Learn in This Episode:Why romance often fades and how to reignite it.Small, meaningful actions that nurture connection and passion.How to prioritize romance despite busy schedules and responsibilities.The role of intentionality and effort in sustaining a romantic connection.Today's Challenge:Complete the Romance-Boosting Practice:Plan a surprise for your partner—this could be a handwritten note, a small gift, or a special date night.Focus on their love language while planning the gesture.Reflect on how your efforts made them feel and the impact on your connection.Key Quote from the Episode:"Romance doesn't just happen—it's something you create, nurture, and cherish every day."Resources & Links:Discover more ways to keep the spark alive in my book, Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Instagram | Facebook | YouTubeShare your romantic moments using #RelationshipTransformationChallenge.Thank You for Listening!If today's episode inspired you, share it with someone who's looking to keep the romance alive in their relationship. Let's make love last, one romantic gesture at a time!Send us a text

Welcome to Day 8 of the 14-Day Relationship Transformation Challenge! Today, we're focusing on an essential aspect of a strong and lasting relationship: setting shared goals.When you and your partner align your aspirations and dreams, you create a powerful vision for your future together. This episode will guide you through the process of setting meaningful, achievable goals as a team, helping you build a deeper connection and sense of purpose in your relationship.By the end of this episode, you'll know how to identify your individual and shared values, set actionable goals, and support each other in making your vision a reality.What You'll Learn in This Episode:The importance of having shared goals in a relationship.How to align individual aspirations with your partner's dreams.Strategies for setting achievable, actionable goals as a team.How working toward shared goals strengthens trust and unity.Today's Challenge:Complete the Shared Goals Practice:Spend time together identifying three things you'd like to achieve as a couple (e.g., improving communication, planning a trip, saving for a home).Break each goal into smaller, actionable steps you can work on together.Write down your shared goals and revisit them regularly to track your progress and celebrate milestones.Key Quote from the Episode:"When you dream together, you create a future that's built on unity, purpose, and love."Resources & Links:Download the Challenge Workbook to outline your shared goals.Learn more about goal-setting in relationships in my book, Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Instagram | Facebook | TwitterShare your shared goals using #RelationshipTransformationChallenge.Thank You for Listening!If today's episode inspired you to create a shared vision for your future, leave a review and share it with someone who'd love to build a stronger relationship. Together, let's design the future you both deserve!Send us a text

Welcome to Day 6 of the 14-Day Relationship Transformation Challenge! Today, we're tackling a critical yet often tricky aspect of relationships: conflict resolution.Conflict is inevitable in any relationship, but how you approach it can make all the difference. In this episode, we'll explore how to resolve disagreements with compassion, turning moments of tension into opportunities for deeper understanding and connection. You'll learn how to shift from a "win-lose" mindset to a "win-win" approach that strengthens your relationship.By the end of today, you'll have actionable tools to navigate disagreements with respect, empathy, and love, fostering a healthier, more harmonious partnership.What You'll Learn in This Episode:Why conflicts arise and how to view them as opportunities for growth.How to approach disagreements with empathy and understanding.Simple strategies for communicating effectively during conflicts.The importance of finding common ground and prioritizing connection over being "right."Today's Challenge:Complete the Conflict Resolution Practice:Identify a recurring disagreement in your relationship.Initiate a calm, judgment-free discussion about the issue.Use "I" statements to express your feelings (e.g., "I feel hurt when...") and listen to your partner's perspective.Work together to identify a resolution that honors both of your needs.Key Quote from the Episode:"Conflict isn't about winning or losing—it's about understanding, compromise, and building a stronger connection."Resources & Links:Discover more tips on handling conflict in my book, Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Instagram | Facebook | YouTubeShare your progress using #RelationshipTransformationChallenge.Thank You for Listening!If today's episode resonated with you, please leave a review and share it with someone who could benefit. Let's create relationships built on mutual respect and compassion!Send us a text

Welcome to Day 7 of the 14-Day Relationship Transformation Challenge! Today's focus is on one of the most cherished yet sometimes elusive aspects of a relationship: intimacy.Over time, the demands of life can cause the spark in your relationship to dim. In this episode, we'll discuss how to reignite that spark and foster deeper emotional and physical intimacy. By exploring simple, heartfelt ways to reconnect, you'll discover how to keep the flame alive in your relationship.Whether it's through meaningful conversations, acts of affection, or shared experiences, you'll leave today's episode with tools to rekindle passion and build a stronger connection with your partner.What You'll Learn in This Episode:The role of intimacy in a fulfilling relationship.How emotional intimacy creates a foundation for physical closeness.Simple ways to reconnect with your partner and reignite the spark.How small, intentional actions can lead to deeper levels of connection and passion.Today's Challenge:Complete the Rekindling Intimacy Practice:Set aside 20–30 minutes for uninterrupted, meaningful time with your partner.Share a positive memory or favorite moment from your relationship.Show affection in a way that's meaningful to your partner—this could be a hug, holding hands, or a thoughtful gesture.Reflect on how these actions deepen your connection.Key Quote from the Episode:"Intimacy isn't just about physical closeness—it's about being seen, valued, and loved for who you truly are."Resources & Links:Dive deeper into nurturing intimacy in my book, Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Instagram | Facebook | YouTubeShare your experience using #RelationshipTransformationChallenge.Thank You for Listening!If this episode inspired you, share it with your partner or someone who might need a spark in their relationship. Together, let's create deeper, more meaningful connections!Send us a text

Welcome to Day 5 of the 14-Day Relationship Transformation Challenge! Today, we're diving into a foundational element of any thriving relationship: emotional safety.When both partners feel safe to express their true thoughts, feelings, and needs, the relationship flourishes. Emotional safety fosters trust, vulnerability, and genuine connection. In this episode, we'll unpack what it means to create a safe space, why it's essential for lasting intimacy, and how you can begin fostering emotional security in your relationship today.By the end of this episode, you'll have actionable strategies to deepen your bond through trust and understanding.What You'll Learn in This Episode:What emotional safety looks and feels like in a relationship.Why building emotional safety strengthens trust and intimacy.How to recognize and address behaviors that undermine emotional safety.Steps to create a secure, judgment-free space for open communication.Today's Challenge:Complete the Emotional Safety Practice:Spend a few minutes reflecting on how you react when your partner shares vulnerable thoughts.Have an honest conversation with your partner, asking what makes them feel safe—or unsafe—when sharing their feelings.Commit to one small change that will help create a more secure space for connection, such as listening without judgment or expressing appreciation for their openness.Key Quote from the Episode:"Emotional safety is the foundation where trust is built, love thrives, and connections deepen."Resources & Links:Dive deeper into emotional safety practices in my book, Manifest a Joy-Filled Relationship. Order Your Copy Here.Connect with Us:Instagram | Facebook | YouTubeShare your insights using #RelationshipTransformationChallenge.Thank You for Listening!If today's episode helped you, leave a review and share it with someone who would benefit. Let's work together to create relationships filled with trust and connection!Send us a text

Welcome to Day 4 of the 14-Day Relationship Transformation Challenge! Today, we're shifting the spotlight to one of the most powerful yet underrated tools for building a joyful and resilient relationship: gratitude.In this episode, we'll discuss why gratitude is essential for fostering connection, improving communication, and overcoming challenges. By learning to focus on the good in your partner and your relationship, you'll create a positive foundation that strengthens your bond and encourages growth.You'll also discover a simple gratitude exercise that can help you reframe your perspective and find new appreciation for the person you're sharing your life with.What You'll Learn in This Episode:The impact of gratitude on your relationship's emotional health.How focusing on the positive can shift your mindset and interactions.A practical gratitude exercise to share meaningful moments of appreciation with your partner.Today's Challenge:Complete the Gratitude Connection Exercise:Write down three things you appreciate about your partner or your relationship.Share one of these with your partner, explaining why it's meaningful to you.Notice how expressing gratitude shifts the dynamic between you and your partner.Key Quote from the Episode:"Gratitude turns what we have into enough, and what we feel into love."Resources & Links:Explore more ways to deepen connection in my book, Manifest a Joy-Filled Relationship. Order Your Copy.Connect with Us:Instagram | Facebook | YouTubeShare your gratitude stories using #RelationshipTransformationChallenge.Thank You for Listening!If today's episode inspired you, share it with your partner or someone else who could benefit. Together, let's transform relationships, one day at a time!Send us a text

The Ultimate Transformation Challenge to Build Habits, Discipline and Become Your Best Self Yet

Welcome to Day 3 of the 14-Day Relationship Transformation Challenge! Today, we're exploring a relationship superpower: active listening. Communication is about more than just speaking—it's about truly hearing and understanding your partner.In this episode, we'll break down what active listening is, why it's essential for a thriving relationship, and how practicing it can foster trust, empathy, and connection. Whether you're looking to resolve conflicts more effectively or simply make your partner feel valued, active listening is a skill that will transform the way you relate to each other.By the end of this challenge, you'll have the tools to engage in deeper, more meaningful conversations that bring you closer to your partner.What You'll Learn in This Episode:The difference between hearing and active listening.How to create a safe space for open communication.Simple techniques to practice active listening and avoid common pitfalls.A transformative exercise to help you connect with your partner through intentional listening.Today's Challenge:Complete the Active Listening Exercise:Set aside 10 uninterrupted minutes to talk with your partner.Focus fully on what your partner says, without interrupting or formulating your response while they speak.Reflect back what you hear by paraphrasing or asking clarifying questions.Notice how your partner responds to being heard and understood.Key Quote from the Episode:"Listening isn't just hearing words; it's understanding the heart behind them."Resources & Links:Dive deeper into communication skills in my book, Manifest a Joy-Filled Relationship. Order Your Copy.Connect with Us:Instagram | Facebook | YouTubeShare your active listening breakthroughs using #RelationshipTransformationChallenge.Thank You for Listening!If today's episode resonated with you, please leave a review and share this challenge with your partner or friends. Together, we can create happier, more connected relationships!Send us a text

Welcome to Day 2 of the 14-Day Relationship Transformation Challenge! Today, we're uncovering the secret to expressing love in a way that truly matters: understanding and embracing each other's love languages.Love languages are the unique ways we give and receive love, and knowing how your partner feels most valued can make all the difference in your relationship. In this episode, we'll explore the five love languages, share tips on identifying your partner's love language, and show you how to use this knowledge to deepen your connection.By the end of today's challenge, you'll have practical tools to create moments of love and appreciation that resonate deeply with your partner.What You'll Learn in This Episode:The five love languages and what they reveal about emotional connection.Why speaking your partner's love language is essential for a happy relationship.How to identify both your and your partner's love language.Simple, actionable ways to show love in your partner's preferred language.Today's Challenge:Complete the Love Language Connection Exercise:Reflect on how your partner naturally shows love—this often reveals their love language.Ask your partner about the actions or words that make them feel most loved and valued.Take one step today to express love in their preferred language, whether it's through thoughtful words, small acts of kindness, or quality time.Key Quote from the Episode:"Love is most powerful when it's spoken in a language that truly touches your partner's heart."Resources & Links:Learn more about love languages in my book, Manifest a Joy-Filled Relationship. Get Your Copy Here.Connect with Us:Instagram | Facebook | YouTubeThank You for Listening!If this episode inspired you, leave a review and share the challenge with friends or loved ones. Together, let's build stronger, more connected relationships!Send us a text

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss strategies tailored to your unique lifestyle and goals. These approaches aren't about quick fixes but real, lasting results without misery or burnout. Learn how to pick the strategy that fits your body, goals, and life, and start 2025 with a sustainable plan you'll stick with.You'll also hear why most fat loss plans fail, the role of metabolic adaptation, and the secret to flexibility in dieting that most people overlook. Download Philip's free Precision Fat Loss Guide at witsandweights.com/free to follow along and put these strategies into action.Today, you'll learn all about:3:03 The three main reasons diets fail8:27 Strategy #110:48 Strategy #213:15 Strategy #316:50 Strategy #418:44 Strategy #521:03 Strategy #623:04 Understanding metabolic adaptation and its impact27:38 How to choose the right strategy for you30:41 Setting up calories, macros, and meal timing37:26 The importance of maintaining strength while cutting39:17 Why successful fat loss doesn't require perfection41:36 Fat loss that fits your life42:52 OutroEpisode resources:Have you heard about MacroFactor's massive $100,000 New Year's Transformation Challenge? They'll be giving away $50,000 to a grand prize winner, and $500 to 100 more people! All you need to do to enter is download MacroFactor – use my code WITSANDWEIGHTS to get a two-week free trial – then fill out a quick form at macrofactorapp.com/challenge

Welcome to Day 1 of the 14-Day Relationship Transformation Challenge! In this episode, we focus on helping you reflect on your relationship, identify key areas for growth, and set clear intentions to transform your connection with your partner. Whether you're facing relationship challenges or simply want to strengthen your bond, this episode provides practical tips for building a happier, healthier relationship.By the end of today's episode, you'll gain clarity on your relationship's current state, recognize areas for improvement, and take the first step toward creating an emotionally connected partnership.What You'll Learn in This Episode:Why reflecting on your relationship is essential for transformation.How to identify areas for growth and build a stronger bond as a couple.The power of setting relationship goals for long-term success.A simple exercise to reconnect with your partner and create clarity.Today's Challenge:Take 10 minutes to complete the Reflection Exercise:Reflect on one thing you love about your relationship.Identify one area where you'd like to see growth or improvement.Write down your intention for this challenge (e.g., “I want to reconnect with my partner and improve our communication skills.”).Key Quote from the Episode:"Transformation begins with clarity. When you take the time to reflect on where you are and where you want to be, you create the space for growth and connection."Resources & Links:Explore my book, Manifest a Joy-Filled Relationship, for deeper insights on how to reconnect with your partner and improve communication. Purchase Here.Connect with Us:Instagram | Facebook | YouTubeThank You for Listening!If you enjoyed today's episode, please leave a review and share this challenge with someone who could benefit from it. Together, let's create stronger, happier relationships!Send us a text

Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone → Google/AndroidWatch my free MacroFactor setup videoSign up for the challengeBonust Step: Join the Wits & Weights Facebook group for support

In this episode of the Stronger U Radio, Orangetheory Coach Jess, and Stronger U RD, Gianna dive into the dynamic partnership between Stronger U and Orangetheory, focusing on how personalized nutrition coaching and structured fitness programs combine to drive lasting health transformations. With a spotlight on the Orangetheory Transformation Challenge, Coach Jess explains how time-boxed goals, flexible nutrition strategies, and accountability can help participants maximize their results both during and beyond the challenge. She shares her experiences as an Orangetheory coach, emphasizing the critical role nutrition plays in enhancing fitness outcomes and offering tips for staying motivated when balancing a fitness routine with a nutrition plan.Listeners will also learn how Stronger U's evidence-based, sustainable approach complements Orangetheory's results-driven workouts, helping participants shift from quick fixes to lifelong health habits. Jess and Gianna address common misconceptions, like the fear of tracking forever, and provide actionable advice for anyone looking to integrate fitness and nutrition into their daily lives. Whether you're just getting started or striving to reach the next level your Transformation Challenge, this episode is packed with inspiration and practical strategies to take your nutrition and performance journey to new heights.Please visit otf.strongeru.com for more information on how Orangetheory and Stronger U are working together with special offers for the Transformation Challenge!

You are going to feel SO ENCOURAGED listening to this episode. Your Bossy Big Sis, Brandi, sits with a dear friend and Christian Coach, Francine Ivey, as they discuss your purpose. Francine shares how she overcame the tragic loss of her husband and turned pain into purpose. 

In this episode, your favorite Bossy Big Sis is sitting down and chatting with her fitness and nutrition coach, Cassie Covey, as they unpack what it looks like to have a healthy relationship with food, with loss struggles we ALL deal with, and understanding macros. As always, you'll feel like you're sitting down for coffee with a friend and the conversation is relatable and not over your head. Throw on some headphones and head out for a walk, or listen while you drive to work or fold laundry!

In this episode, Paul sits down for an interview with Whitteny, the first place female winner of our first 8 week transformation challenge! Whittney and Paul break down the strategies she used to stay on track, the hurdles she overcame and how she plans to maintain her hard earned results.

In this special episode, Paul interviews Timothy Smith, who took THIRD place in our last transformation challenge. This was Tim's second transformation challenge and in this episode, he talks a bit about his journey throughout the challenge and HOW he facilitated his own weight loss, ultimately leading to his 3rd place win amongst a HUGE group.

In this episode, Paul sits down with one of our finalists from the most recent Transformation Challenge and discusses his experience with fat loss as a busy guy over 50! Going over lifetsyle changes that are sustainable and plans for maintaining results, learn more about how Matt dropped weight during the 12 weeks while maintaining muscle!

In this episode, our hosts go through a list of questions provided in the Transformation Challenge group and knock out as many answers as they can. Christina forgets carbs are technically unessential (sad moment, haha, because why would anyone admit carbs aren't essential?), Jess shares her opinion on searching for hacks and how to boost protein intake and Stephen breaks down whether or not he has clients count steps during cardio or on rest days.

In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience throughout the 12 weeks and her impressive fat loss achieved during that time.

In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results over the course of 12 weeks, and fun fact, his wife made the top 10 finalists as well! Join us as we learn more about his routine and program for fat loss and looking and feeling his best through the course of the challenge and beyond. Congrats, Dan!

Music by: Mayday Parade - "Jamie All Over" 

Music by: T.I. - "Bring Em Out" (Feat Jay Z) 

Laugh along with us as we wrap up our transformation challenge and tackle the big question looming over every finish line: "What's next?" After eight weeks of pushing limits, it's time to chart a path forward, and we've got just the compass you need. We're spilling the beans on the "six seasons" of Orange Theory, diving into the benefits of a varied fitness routine, and the importance of setting fresh fitness goals to keep your body in a state of happy confusion. And if you're worried about resting too long or the occasional weight gain, fear not! We're discussing how these are normal parts of the growth cycle—a topic our guest experts Allie, Becca, and Matt weigh in on with their own fabulous insights.Feeling a bit down because you missed your last fitness milestone? We've got your back. Join us as we offer up a dose of encouragement for those moments of doubt and share stories that showcase the triumph of persistence over perfection. Find out how celebrating the little victories, learning from setbacks, and seeking guidance from pros can rekindle your fitness flame. Our trio of guests also shines a spotlight on conquering the fear of commitment and embracing the rewards of stepping out of comfort zones. By the end of our chat, you'll be equipped with strategies to ride the waves of your health journey, eager for the growth that comes with each new cycle of effort. Don't miss out on this episode—your next fitness breakthrough could be just one play button away!

In this episode, Stephen and Christina dive into a collection of questions provided by our Transformation Challenge participants from our private FB group! We cover hormone concerns when pursuing fat loss, what makes sense when determining protocols and other great questions!

Embark on a transformative journey with us as we sit down with regional head coach Matt Boyer, senior head coach Becca, and head coach Ally to unravel the layers of Orange Theory's Transformation Challenge. This isn't just about shedding pounds; it's about reshaping your entire fitness philosophy. Our coaching trio shares their valuable insights on the shift towards cultivating long-term health habits and setting personalized goals, whether it's muscle gain, fat reduction, or anything in between. You're not just a participant in this challenge; you're the artist of your own physical narrative, and we're here to guide your brushstrokes.Get ready to redefine what inclusion and success look like in the fitness realm. Together, we're tearing down the one-size-fits-all approach to transformation challenges and celebrating the diverse achievements that come from a more holistic view of health. Through the power of supportive coaching and setting a variety of measurable goals, our expert guests illuminate the path to embracing your fitness journey in its entirety. You'll discover how embracing rest and recovery is just as important as the adrenaline-pumping workouts, ensuring your body and mind stay in perfect harmony for the long game.As we round off our enlightening discussion, we'll tackle the practical steps to fine-tune your fitness regimen for optimal results. Our coaches dive into the nuances of incremental progress and the profound impact that a mind-muscle connection can have in pushing your limits. By adjusting your base pace and embracing patience, you'll be setting the stage for a revolution in your fitness routine. We close by crushing self-doubt and reframing limiting beliefs, encouraging you to approach the next four weeks with a fresh perspective, where "I can't" becomes "I will." Join us as we empower you to leap over the hurdles of your mind and sprint towards new horizons.

This is the first in a series of 12 Questions Men of God must answer. This is a challenge for our listeners to join us in growing as men of God. In this episode, we will discuss why Biblical masculinity is important and why these 12 questions will help us as husbands and fathers. Follow us on YouTube for more Man Up! content https://www.youtube.com/channel/UC6BdvY38J1vsBRUHGDtGZVQand be sure to download your challenge workbook by clicking the link below, by joining our mailing list, you'll receive challenge updates and a link to download your PDF workbook https://mailchi.mp/bed0b555916f/man-up --- Send in a voice message: https://podcasters.spotify.com/pod/show/jared-bollman/message

Music by: NF - "HOPE" 

This week, Ryan talks about the drawbacks and benefits of Lab Grown Meat, a woman who is training to be a cheetah , discusses recent client wins and answers a question from the innocent people of Reddit. There's one about farts. Do you want your question read on the show? Email us at giftedperformance@gmail.com! Transformation Challenge 2024: https://www.giftedperformance.com/product/transformation-challenge-2024/ APPLY TO WORK WITH GIFTED: https://forms.gle/VFjwbXh2T2Aur3r18GIFTED HQ Website: https://giftedperformance.com/ Our Coaches: https://giftedperformance.com/our-team Schedule a Consultation: https://giftedperformance.com/schedule-a-consult GIFTED Training Templates: https://giftedperformance.com/templates GIFTED Apparel: https://giftedperformance.com/apparel GIFTED Academics: http://gifted-academics.com/ CISSN Self-Led Beta Test: https://courses.giftedperformance.com/ Hosted by GIFTED Head Coach Ryan Zeisloft, join him each week as he highlights clients and answers questions from the GIFTED Community, Interviews others in the Health & Fitness Space, and Dives Deep into Sports Science! New Episodes Every Friday.

In this episode, Paul interviews male transformation challenge winner, Calvin Perez. Calvin earned the prestigious title of the OVERALL winner of the entire challenge. Paul interviews Calvin, talking about his transformation and what he did to ultimately earn the "winner" title.

In this episode, Paul interviews the FEMALE winner of the ProPhysique Transformation Challenge, Brandalyn. Paul and Brandalyn talk about Brandalyn's success and what she did to yield such an incredible transformation in 90 days.

In this special episode, Paul sits down and interviews SummerSculpt Transformation Challenge participant, Derk. Derk was the winner of the participants over 50 category and in this interview, Derk and Paul discuss Derk's transformation and what he did to facilitate the changes in his body composition. Derk's IG: @derkntexas Follow our Transformation Challenge Page on IG: @prophysiquetransformation

This week we are recording from the MTN OPS HQ in Utah! We spent the day with the entire family at MTN OPS and then sat down for a podcast with the two Transformation Challenge winners! Trevor and Thad also challenge the WCB family to raise 100,000 meals for Conquer Hunger! BIG news! MTN OPS X WCB ILLINOIS WHITETAIL HUNT EXPERIENCE! any purchase at https://mtn-ops.sjv.io/WCB gets you entered to win a hunt along with some awesome gear and you also contribute to donate meals to hit our 100,000 meal goal! To see a full tour of the MTN OPS HQ click here!  https://workingclassbowhunter.com/ YouTube Channel https://www.facebook.com/WorkingClassBowhunter/ https://www.instagram.com/workingclassbowhunter/ https://www.tiktok.com/@workingclassbowhunterpod https://twitter.com/WCBOWHUNTER  The WCB Podcast is presented by: Elite Archery   Camo Fire Big Tine - Attract - Develop - Grow Code: WCB2023 Old Barn Taxidermy Huntworth Gear Code: WCB15 Novix Treestands CODE WCB10 Victory Archery Leupold Optics Trophyline CODE WCB2310 Grizzly Hunting Blinds | Code WCB Dialed Archery Free Shipping Code WORKINGCLASS Black Gate Hunting Products Code WCB10 Learn more about your ad choices. Visit megaphone.fm/adchoices

0:50 Megan transformation winner 3:34 What did she learn from her first challenge 6:41 Holding back for better results 10:25 Pontzer paradox 14:47 Why Megan likes lifting now better than running 19:21 Managing diet with her lifestyle 23:35 What are her "secrets" to winning 32:25 Her lifting and steps 34:35 Go to foods and meal prep 37:35 Nick is a casein pudding fiend 39:45 Did she struggle with hunger 42:13 Any cheating? 46:24 How is maintenance going 50:51 How to deal with unpredictability