Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disability.Kevin McShan is a graduate of St. Clair College’s Journalism, Print and New Media Program. Kevin has an extensive history of promoting employment equality for individuals with disabilities most recently, as the Job Developer and Enhanced Employer Support Facilitator with the YMCA of Windsor-Essex County. He also continues the effort of promoting inclusion for people with disabilities through his motivational speaking efforts.Through Kevin’s experience in sports, journalism, podcasting, and advocating for those with disabilities, he brings an exciting blend of education, experience, and entertainment to the motivational speaking industry.You'll learn all about:Kevin's story and how he brings seemingly unlimited energy to the worldAdvice for someone facing adversity to overcome any obstacleHow business leaders and individuals can foster a culture of inclusion and diversityHow to achieve equity and equality for individuals with disabilities in the workplaceHow to thrive while living with a disabilityHow to stay physically active while living with a disabilityWhy fitness is so importantUnique nutritional considerations to complement fitness and lifestyleKevin's advice for someone living with a disability on how to get started with fitnessWhat he has learned from producing so many podcast episodes and talking with so many peopleEpisode resources:Kevin's website - kevinmcshan.comFind Kevin on Twitter - @McShan819Download the Lets Have This Conversation podcastCheck out the Lets Have This Conversation YouTube channelWatch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between.You MUST check out Carl's podcast, Inspired by Impact, where he delves into all areas of your life to apply the strategies you learn in the gym OUTSIDE the gym to be a better man.Carl is a Personal Trainer turned Men’s Movement Advocate. He is a man who had his world crumble around him, was able to put back the pieces, and simply wants to share his strategies for success so that other men don’t have to suffer the same fate he did.You'll learn all about:Carl's background from personal trainer to Men's Movement AdvocateThe concept of the Mental Muscle-UpWhy men make up 80% of suicidesWhy women initiate 70% of divorcesWhat's wrong with the fitness industryWhy men don't know how to communicate with their partnersWhy men can't express their feelingsWhat emotional intelligence means for a manGetting into the best shape of your lifeThe importance of accountability for self and loved ones; shouldering sufferingWhat Carl does for funThe best books for men to become better menEpisode resources:Find Carl on Instagram - @ignitetheimpactDownload the Inspired by Impact podcastWatch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member.We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting.Yosh is a Certified Sports Performance Coach and Personal Trainer at Romeo Athletics in Connecticut. Through his professional career as a Behavioral Counselor and Group Fitness Coach, Yosh learned about the importance of mental health and wellness, and now serves as a guide and mentor to others on their own fitness journey.You'll learn all about:Yosh's background in fitness, coaching, and mental healthHis approach to training, programming, and coaching othersLessons as a Behavioral Counselor that apply to fitness / personal trainingWhat optimal health looks likeThe current state of the fitness industryWho benefits the most from hiring a coach (is it everyone?)Advice for someone who wants to go it alone to get started, be consistent, and find success in their trainingTop 3 priorities/tips regarding trainingHow someone finds purpose (to stick with the plan / optimize their health)Olympic lifting (why someone would learn, benefits, why you enjoy competing)Episode resources:Find Yosh on Instagram - @the_yo5hFind Yosh at Romeo Athletics (in Enfield and Avon, Connecticut)Watch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

This is the first Q&A episode ever for Wits & Weights!I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights), with a shoutout to you (if you want)!And if you like this Q&A type of episode, let me know and I'll do more of them to release on Fridays between my other episodes. Just email me (philip@witsandweights.com) or direct message me on Instagram.Questions:What would a solid strength training protocol for women over 40 look like?Another woman over 40 here. I have been lifting with progressive overload for a year and I have not been able to progress as much as I would like. It’s not that I don’t want to go heavier; I just don’t feel safe in doing one rep, let alone 4-6. What are my options?Does research show a difference between a 3-day full-body strength training schedule vs. breaking it up into a 4- or 5-day split such as Push/Core, Pull/Calves, Legs/Core, Full Body?What are your recommended pre- and post-workout nutrition strategies?Episode resources:Join our Facebook community (FREE) to watch future episodes LIVE (days or weeks before they come out on the podcast)Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symptoms to empower women to take control of their health.Alison Bladh is a registered nutritional therapist and beauty therapist living in the wilds of Sweden after falling for the charms of a Viking man! Alison worked in the health and wellness industry for over 30 years specializing in menopausal women’s health and currently runs an online clinic helping women worldwide manage the negative symptoms of menopause.Her mission is to support her clients with individualized changes to diet, health, mindset and lifestyle so they can harness their hormones and get their confidence and sparkle back.Alison supports busy, midlife women who are stressed, depressed, gained weight, and have lost their confidence…because all women, no matter what age, deserve to reclaim their health and feel great. Every woman has the right to feel and look amazing in midlife!You'll learn all about:The spark that inspired Alison to help women get their sparkle back (her mission to help women during midlife/menopause)Menopause and its importance (especially regarding hormone reproduction)Why there is a stigma attached to menopauseWhy weight gain occurs during midlife/menopause and what can be done about itHow someone can modify their lifestyle to manage the symptomsHow to sleep better and manage stressHow to improve bone healthHow to improve hair and skinThe importance of blood sugar and how to regulateHow to improve brain and heart healthThe story of a client who got her "sparkle" back (the steps/process)How all women can embrace menopause positively for a long, happy, healthy lifeEpisode resources:Alison's website for free downloads - alisonbladh.comFind Alison on Instagram -  @alisonbladhWatch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Today is a first for the show because we are doing a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives—both active and aspiring nutrition coaches and personal trainers.These incredible women and men each have a unique perspective on health and fitness and agreed to come together despite being in different timezones all around the world, to share their experience and expertise to help you thrive and achieve physical self-mastery.After all, that is the mission of this podcast and why I’m constantly looking to bring on experts who share that mission, even if we use different paths to get there.We will be covering nutrition and training, women’s health, navigating social situations, tracking your food, endurance sports and ultra-running, how to be more consistent, and longevity, just to name a few.You'll learn all about:Managing stress and "getting out of your head" to achieve your goalsHow to navigate social situations and still enjoy your lifestyleSetting up your environment and support structure for successWhy tracking your food can be helpfulUltra-running training and fueling your endurance training and eventsCelebrate the small wins and focus on consistency more than intensity or volumeHow to "peacefully" achieve and sustain your fitness goalsHealthy from a longevity perspective: unique health hacksThe importance of nutrition vs. trainingEpisode resources:Find Elaine Tarbell on Facebook (mention WITSANDWEIGHTS to get a free in-person training consultation) -  https://www.facebook.com/TarbellsBarbellsFind Michele Moe at moestronger.com (click BOOK CONSULTATION for a free strategy call)Find Aaron Cartridge at his website to get a free Train for Your First Ultra guideFind Michele Clark on Instagram - @minutri_michele Find JC on Instagram - @jc_middle_manWatch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Prepare yourself for some deep insights about entrepreneurship, leadership, online coaching, the fitness business, mindset, and more from today’s special guest.I am extremely excited to be joined by the amazing Lauren Tickner.Lauren is ranked as Forbes Magazine’s #1 business coach for 2021…and a Forbes Top 10 Entrepreneur in 2020. Lauren now works with her team at Impact School to help their clients implement systems and gain freedom in their businesses.You'll learn all about:Lauren's story from content creator to online fitness coach to high-impact business coachCore principles for finding success with online programsHow her fitness journey has impacted her business mentality/strategyHow fitness and business are similarThe value of systems and how to amplify them for business or lifeIf someone loves fitness but dreads the idea of running a businessThe importance (or not) of having a niche market / unique approach / ideal clientHow someone who has a full-time job, feels overwhelmed, and wants to cut through the distractions becomes an entrepreneurWhat distinguishes an average leader from a successful / high-impact / inspiring leaderThe big mistakes people make that hold them back from success in their online businessHow a solo practitioner starts to build their teamThe value of resilience and how we embody that in practiceHow people seeking out coaching find someone authentic who they can trustEpisode resources:Find Lauren on Instagram -  @LaurenTicknerFind Impact School on Instagram - @Impact_schoolFind Lauren on FacebookWatch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie back to your fitness and health. My guest is Monica Ricci. Monica has been facilitating positive change for over 20 years. She founded Catalyst Organizing, LLC in 1998, working with individuals, business owners, and business teams to help clarify priorities, achieve goals, create organization, and improve productivity. In the world of productivity, Monica has been an author, blogger, speaker, radio host, and frequent TV guest on many local morning shows as well as Fox & Friends, CNN.com, and HGTV. Today, she uses her experience and talents to facilitate positive change and transformation through coaching, speaking, and social media. Monica lives a nomadic life, coaching via Zoom while traveling the country. When she isn’t moving to a new city, she enjoys strength training, cycling, baseball, rock and roll, and high-quality butter. You'll learn all about:Monica's personal story and how you got interested in coachingWhy "Day Thirteen" was pivotalHow someone develops a skill or habit over time to create positive outcomes (the Law of Accumulation)The science of habit building and making progressMicro-stepping to create new habitsThe Exercise Myth and the right approach for someone trying to lose fatHow identity drives behaviorsThe courage to be an outlierWhat self-mastery looks likeThe identity-to-behavior transformationHow you help people create significant shifts in mindsetEpisode resources:Find Monica on Instagram -  @remakingmonicaFind Monica on Twitter - @monicaricciMonica's website - monicaricci.netWatch the episode on video hereSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there. You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term. This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability. Also, I'm starting my own 12-week fat loss phase the week this episode goes live and will be adhering to these principles, so if you want to follow along and see updates of my journey, make sure to join our free Wits & Weights Facebook community. I also made a Fat Loss for Life Guide I can send you after joining the group. Just check out the links below to join our free community or apply for one-on-one coaching. Enjoy the episode!You'll learn all about:The 3 principles that make fat loss possible, easier, and maintainableThe most important behavior to maintain muscle during fat lossWhich macro is the "body composition" macro and how much you needWhat data to collect to maximize your results and consistencyWhat to do before you actually start a calorie deficitHow fast you can and should lose weightThe most important consideration when selecting foods during a fat loss phaseThe easiest way to boost your metabolism during fat lossWhat you're doing TOO MUCH of, and what to do insteadThe simplest way to reduce overall stress and also belly fat!How to avoid diet fatigueEpisode resources:Download the Fat Loss for Life guide that goes with this episode by joining the Wits & Weights Facebook communityDownload the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)Join our Facebook community if you'd rather watch the videoSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

I am joined by a member of our Wits & Weights Facebook community, Matthew Spiewak, to chat about training and nutrition, including flexible dieting, compound lifts, pain and injury, and programming. Matthew is an ACSM-certified Personal Trainer in the Chicagoland area with a degree in Kinesiology. He loves helping people feel and look better and transform their health through his hands-on work in the gym as a trainer, so Matthew has both the educational and practical experience to help you succeed. Matthew also hosts a 30-minute Instagram live every Tuesday at 5pm Central time in the U.S. and brings on new guests every week.  Topics discussed in this episode:How and why Matthew got into fitnessFlexible dieting and who benefits from itWhether anyone should NOT use flexible dietingWhether people should squat and deadlift, benefits, how to incorporate in trainingThe best rep ranges for strength, hypertrophy, and physiqueBench press form (and getting the entire body involved)How to avoid low back painHow to deal with an injuryWhy programming is so important to get better resultsHow to start and stick with a training routineand lots moreRELATED LINKSFind Matthew on InstagramMatthew's websiteWatch the episode on video hereJoin the Wits & Weights Facebook communitySupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)