55 episodes

If you are not fit & healthy, you won't have the vitality to do everything you want for yourself & those you love.

Each week I tackle the lifestyle wellness questions you've been wondering about. Everything from weight loss strategies & fitness tips, to wellness plans & lifestyle ideas. Lots of information that can help transform your every day from rushed & overwhelming to healthier & more inspired.
I am the Chief Visionary of Beyond your Scale and host of the new podcast, The PJ Wellness Show.
Here, I use my professional judgment, hence The "PJ" Wellness Show, to talk about lifestyle, exercise, and nutrition science, what’s most important for our health, and everything else that goes Beyond Your Scale so you can live a healthier and happier life.
As a Certified Personal Trainer and Nutritional Health Coach, I am very concerned that exercise and nutritional science, as well as scientific evidence about lifestyle decisions and habits, are understandable for everyone so you can make even smarter decisions when it comes to living healthy.

I've experienced a bit of everything. Traveling the world, marriage & family, working in various different industries & locales, learning languages & exploring cultural adventures, & collecting all the fabulous information I could! Eventually, I became a passionate advocate of health & fitness as a Certified Trainer and Coach.

Inspired by my work I decided to bring everything I've learned to busy on-the-go moms, dads, and their families, & help them make the small transitional changes that will result in healthier and happier lives!

Every Thursday - I Release A New Podcast to help you start changing your Life In 25 Minutes!

Staying healthy and feeling your best is more important than the number on your scale. My 5 pillars to start living Beyond Your Scale help you cope with change to live life to the fullest. For yourself and those you love!

1. Nurture Your Body - The Greatest Wealth Is Health

2. Replenish Your Spirit - Take Time To Satisfy Your Soul

3. Your Surroundings Matter - Create The Space-The Universe Will Respond

4. Build A Spiritually Social Network - What You Affirm-Comes Back Tenfold

5. Plan Your Dreams - Happiness Is Making Your Dreams Come True

Join my conversation!

Inspiring you with all the possibilities available to transition to a healthier & happier life!

The PJ Wellness Show Coach Patrick

    • Health & Fitness

If you are not fit & healthy, you won't have the vitality to do everything you want for yourself & those you love.

Each week I tackle the lifestyle wellness questions you've been wondering about. Everything from weight loss strategies & fitness tips, to wellness plans & lifestyle ideas. Lots of information that can help transform your every day from rushed & overwhelming to healthier & more inspired.
I am the Chief Visionary of Beyond your Scale and host of the new podcast, The PJ Wellness Show.
Here, I use my professional judgment, hence The "PJ" Wellness Show, to talk about lifestyle, exercise, and nutrition science, what’s most important for our health, and everything else that goes Beyond Your Scale so you can live a healthier and happier life.
As a Certified Personal Trainer and Nutritional Health Coach, I am very concerned that exercise and nutritional science, as well as scientific evidence about lifestyle decisions and habits, are understandable for everyone so you can make even smarter decisions when it comes to living healthy.

I've experienced a bit of everything. Traveling the world, marriage & family, working in various different industries & locales, learning languages & exploring cultural adventures, & collecting all the fabulous information I could! Eventually, I became a passionate advocate of health & fitness as a Certified Trainer and Coach.

Inspired by my work I decided to bring everything I've learned to busy on-the-go moms, dads, and their families, & help them make the small transitional changes that will result in healthier and happier lives!

Every Thursday - I Release A New Podcast to help you start changing your Life In 25 Minutes!

Staying healthy and feeling your best is more important than the number on your scale. My 5 pillars to start living Beyond Your Scale help you cope with change to live life to the fullest. For yourself and those you love!

1. Nurture Your Body - The Greatest Wealth Is Health

2. Replenish Your Spirit - Take Time To Satisfy Your Soul

3. Your Surroundings Matter - Create The Space-The Universe Will Respond

4. Build A Spiritually Social Network - What You Affirm-Comes Back Tenfold

5. Plan Your Dreams - Happiness Is Making Your Dreams Come True

Join my conversation!

Inspiring you with all the possibilities available to transition to a healthier & happier life!

    New Year’s Goals – How to get started and stick with it

    New Year’s Goals – How to get started and stick with it

    The year is almost over and the new one is just around the corner. That said, it's time for New Year's resolutions again!
    But isn't it always the same? You firmly commit to exercising, losing weight, or quitting smoking. In the first two weeks, you are highly motivated, but by week three at the latest, you revert to your old self.
    So that this doesn't happen to you this year, I have put together the best plan and tips so that you can finally make good resolutions this year that stick.
    The most common intentions are: Avoiding or reducing stress: 62%
    Spending more time with friends and family: 60%
    Exercising more or doing more sport: 57%
    Have more time for yourself: 51%
    Eating healthier: 49%
    Lose weight: 34%
    Why resolutions failThe most common reasons why resolutions fail are: You take on too much before and your planned resolutions are not realistic, rather, you decide on a whim without a plan..
    The best way to avoid these mistakes is to first take a good look at your behavior and achievements over the past year. Look at the good moments, what you have achieved, and also your shortcomings. With this in mind, you can work specifically on your goals for the new year. This approach is more effective than vague resolutions such as "I want to exercise more".
    Check out my blog https://www.beyondyourscale.com/blog/2021-in-review?categoryId=193760 (2021 in Review - Why you should reflect on the past year) so you can rewrite your goals for 2022.
    Do not undertake too much. Implementing a New Year's resolution takes a lot of strength and willpower. So it's best to stick with one! Make goals for different areas of your life.
    There is also the so-called irony effect, which says that the harder you plan to never do something again, the more likely it is that you will do it again. Make your New Year's resolutions positive. For example, don't say "I never want to be lazy again" but "I want to move more".
    Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "https://the-pj-wellness-show.captivate.fm/listen (The PJ Wellness Show)" by clicking on the https://the-pj-wellness-show.captivate.fm/listen (link )here. Can't wait to have you back!
    For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out https://my.captivate.fm/www.beyondyourscale.com (BeyondYourScale.com) and the social media links below.
    https://www.facebook.com/groups/1774815369344194 (Living Well Community) Facebook page where you can find all our blog and podcast combos grouped by topic for easy access.
    https://www.beyondyourscale.com/the-pj-wellness-show (The PJ Wellness Show). Let my podcasts change your life in 25 minutes or less.
    I want to be a part of your healthiest-happiest year ever, so https://www.beyondyourscale.com/join-us (join me)! Let me help you create your best Living Well lifestyle ever!
    My best, Patrick

    • 23 min
    Exercise to get you through the holidays - Should you be out in the snow?

    Exercise to get you through the holidays - Should you be out in the snow?

    During the holidays, in particular, it is important to stay active and to exercise in fresh air so that we feel good: with the right winter workout, we stay fit and support our immune system.
    A varied exercise program in fresh air is ideal and with a view to the upcoming holiday season and winter activities, exercises for the leg and core muscles will not only keep your weight in check but also keep you physically fit.
    Exercises like running and hiking or using your own bodyweight train all muscle groups in the body. And that without a lot of effort - they can be easily implemented outside in the outdoors.
    Running or hiking in the snow is not only energizing but also invigorates your mind, body, and soul. Listen in, to learn how you can make outdoor exercises in the snow part of your holiday and winter routine.
    Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "https://the-pj-wellness-show.captivate.fm/listen (The PJ Wellness Show)" by clicking on the https://the-pj-wellness-show.captivate.fm/listen (link )here. Can't wait to have you back!
    For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out https://my.captivate.fm/www.beyondyourscale.com (BeyondYourScale.com) and the social media links below.
    https://www.facebook.com/groups/1774815369344194 (Living Well Community) Facebook page where you can find all our blog and podcast combos grouped by topic for easy access.
    https://www.beyondyourscale.com/the-pj-wellness-show (The PJ Wellness Show). Let my podcasts change your life in 25 minutes or less.
    I want to be a part of your healthiest-happiest year ever, so https://www.beyondyourscale.com/join-us (join me)! Let me help you create your best Living Well lifestyle ever!
    My best, Patrick

    • 20 min
    Intermittent Fasting can get you through the holidays – How do you do it?

    Intermittent Fasting can get you through the holidays – How do you do it?

    Even though we usually have our diet under control, we tend to let ourselves go quickly during the holidays. Well, these are just human traits.
    Once the holiday season arrives, it’s just harder to stay on track because there are temptations around every corner.
    Let’s be honest. You won’t eat clean during the holidays. And that’s just human.
    Therefore, it is not necessary to strive for perfection at Christmas, Thanksgiving, or Easter. If you set yourself a goal that you will not achieve anyway, you can only disappoint yourself at the end of the day.
    Who doesn’t want to spend a few hours a year with family or friends without restrictions?
    However, nature designed the human body for fasting and feasting. Since we live in abundance, we have just forgotten about fasting.
    For this reason, I’ve summed up the best tips and tricks to master intermittent fasting during the holidays without taking collateral damage. Check it out.
    If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcasts.
    To learn more follow this https://my.captivate.fm/www.quickfastdiet.com (link )to my website https://my.captivate.fm/www.quickfastdiet.com (www.quickfastdiet.com)
    Follow this https://www.beyondyourscale.com/our-recipes (link) for recipe ideas on how to make intermittent fasting part of your healthy meal plan.
    Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "https://the-pj-wellness-show.captivate.fm/listen (The PJ Wellness Show)" by clicking on the https://the-pj-wellness-show.captivate.fm/listen (link )here. Can't wait to have you back!
    For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out https://my.captivate.fm/www.beyondyourscale.com (BeyondYourScale.com) and the social media links below.
    https://www.facebook.com/groups/1774815369344194 (Living Well Community) Facebook page where you can find all our blog and podcast combos grouped by topic for easy access.
    https://www.beyondyourscale.com/the-pj-wellness-show (The PJ Wellness Show). Let my podcasts change your life in 25 minutes or less.
    I want to be a part of your healthiest-happiest year ever, so https://www.beyondyourscale.com/join-us (join me)! Let me help you create your best Living Well lifestyle ever!
    My best, Patrick

    • 27 min
    Avoiding Holiday Weight Gain - 10 Tips to stay fit and keep off the holiday pounds

    Avoiding Holiday Weight Gain - 10 Tips to stay fit and keep off the holiday pounds

    KEEPING THE WEIGHT AND STAYING FIT OVER THE HOLIDAYS CAN BE A CHALLENGE...
    Not enough exercise in everyday life, cozy long evenings at home with sweet, high-fat holiday treats, and to top it off, too many alcoholic beverages. Maintaining your weight and staying healthy in the run-up to Christmas and other holidays is not that easy. I have collected a few tips with which you can enjoy this wonderful time and still be fit and welcome the new year without new love handles.
    Above all, the recipe is: keep moving, eat in moderation and sometimes resort to alternatives! For example, check out my tips for saving calories.
    In addition to exercise, diet and meal timing are important factors in losing and maintaining weight. We like to grab sweet treats, especially during the holidays - but they don't necessarily have to be unhealthy. I've summarized how you can save calories and celebrate a healthier holiday season this year.
    If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcasts.
    To learn more follow this https://my.captivate.fm/www.quickfastdiet.com (link )to my website https://my.captivate.fm/www.quickfastdiet.com (www.quickfastdiet.com)
    Follow this https://www.beyondyourscale.com/our-recipes (link) for recipe ideas on how to make intermittent fasting part of your healthy meal plan.
    Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "https://the-pj-wellness-show.captivate.fm/listen (The PJ Wellness Show)" by clicking on the https://the-pj-wellness-show.captivate.fm/listen (link )here. Can't wait to have you back!
    For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out https://my.captivate.fm/www.beyondyourscale.com (BeyondYourScale.com) and the social media links below.
    https://www.facebook.com/groups/1774815369344194 (Living Well Community) Facebook page where you can find all our blog and podcast combos grouped by topic for easy access.
    https://www.beyondyourscale.com/the-pj-wellness-show (The PJ Wellness Show). Let my podcasts change your life in 25 minutes or less.
    I want to be a part of your healthiest-happiest year ever, so https://www.beyondyourscale.com/join-us (join me)! Let me help you create your best Living Well lifestyle ever!
    My best, Patrick

    • 12 min
    How to Cope with the Seemingly Inevitable Holiday Season Stress

    How to Cope with the Seemingly Inevitable Holiday Season Stress

    The end of the year is approaching and with it the holiday season. Thanksgiving, Hannukah, Christmas holidays, to just mention a few. We just want to enjoy the “season”; the scent of cinnamon, baked apples, and homemade cookies wafting through the house while we sit comfortably reading on the sofa in front of the crackling fireplace while the children are playing together peacefully.
    But the reality usually looks quite different: We rush from one holiday party to another, bake cookies for the next office party, make personal gifts with the children for their teacher, get holiday gifts for the entire family, in-laws, godchildren, and friends, organize the Advent calendar, holiday wreath and holiday decorations at home, volunteer to give out hot cocoa at the local holiday event and almost miss the appearance of your own child at the holiday school play. This is how it feels almost every year – does this sound familiar?
    This season can be different! I researched the internet to find expert advice in stress reduction and mindfulness in family life, to come up with really good tricks and tips for you against pre-holiday stress.
    If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcasts.
    To learn more follow this https://my.captivate.fm/www.quickfastdiet.com (link )to my website https://my.captivate.fm/www.quickfastdiet.com (www.quickfastdiet.com)
    Follow this https://www.beyondyourscale.com/our-recipes (link) for recipe ideas on how to make intermittent fasting part of your healthy meal plan.
    Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "https://the-pj-wellness-show.captivate.fm/listen (The PJ Wellness Show)" by clicking on the https://the-pj-wellness-show.captivate.fm/listen (link )here. Can't wait to have you back!
    For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out https://my.captivate.fm/www.beyondyourscale.com (BeyondYourScale.com) and the social media links below.
    https://www.facebook.com/groups/1774815369344194 (Living Well Community) Facebook page where you can find all our blog and podcast combos grouped by topic for easy access.
    https://www.beyondyourscale.com/the-pj-wellness-show (The PJ Wellness Show). Let my podcasts change your life in 25 minutes or less.
    I want to be a part of your healthiest-happiest year ever, so https://www.beyondyourscale.com/join-us (join me)! Let me help you create your best Living Well lifestyle ever!
    My best, Patrick

    • 24 min
    Healthy Holiday Eating - Navigating Diet Talk During The Holidays And Beyond

    Healthy Holiday Eating - Navigating Diet Talk During The Holidays And Beyond

    As you might have read already in my blog, magazines, gossip papers, and online diet sites are full of advice on staying trim during the holidays and maybe even losing a few pounds before the feasting starts. But what exactly is the right strategy to navigate the holidays without fearing weight gain? In this podcast, I will help you survive the celebrations when food-centered holidays can be tough and things don’t go as planned and you end up stressing over your out-of-control, chaotic food choices. I will give you tips and ideas, so you don’t have to obsess over food and calorie choices and isolate yourself from social gatherings for fear of weight gain.
    Getting through the holidays can be daunting, but it doesn't have to be that way. You really can have your cake and eat it, too, if you embrace the goal of maintaining your weight -- instead of struggling to lose more weight -- until the New Year.
    The holiday season really is not about deprivation or dieting. It's a time to celebrate with family and friends and to enjoy the festivities. The challenge is to do it without gaining back any of the weight you've worked to lose. Listen in and start enjoying the holidays instead of fretting over the holiday pounds you tend to gain.
    If you want to dive deeper into the subject of how intermittent fasting can help you reach your individual goals and make it part of your nutritional plan, then subscribe and listen to my podcast.
    To learn more follow this https://my.captivate.fm/www.quickfastdiet.com (link )to my website https://my.captivate.fm/www.quickfastdiet.com (www.quickfastdiet.com)
    Follow this https://www.beyondyourscale.com/our-recipes (link) for recipe ideas on how to make intermittent fasting part of your healthy meal plan.
    Did you enjoy my podcast and learn more about how to live a healthier, happier life? Then subscribe to my podcast series "https://the-pj-wellness-show.captivate.fm/listen (The PJ Wellness Show)" by clicking on the https://the-pj-wellness-show.captivate.fm/listen (link )here. Can't wait to have you back!
    For more ideas and tips on how to live a healthier and happier life tune in to my weekly podcast or check out https://my.captivate.fm/www.beyondyourscale.com (BeyondYourScale.com) and the social media links below.
    https://www.facebook.com/groups/1774815369344194 (Living Well Community) Facebook page where you can find all our blog and podcast combos grouped by topic for easy access.
    https://www.beyondyourscale.com/the-pj-wellness-show (The PJ Wellness Show). Let my podcasts change your life in 25 minutes or less.
    I want to be a part of your healthiest-happiest year ever, so https://www.beyondyourscale.com/join-us (join me)! Let me help you create your best Living Well lifestyle ever!
    My best, Patrick

    • 24 min

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