Wits & Weights: Strength and Nutrition for Skeptics Philip Pape

In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey.

As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with these challenges and offer guidance on what to avoid and how to successfully navigate your next fat loss phase!.

Drawing from my daily experiences with clients who have also faced these common struggles, I share practical advice to help you overcome them and make the most of your health and fitness journey.

 Episode resources:
MacroFactor food logging app (use affiliate code “WITSANDWEIGHTS” to extend your free trial): Ep 21: 21 Ways to Measure Progress and Crush Your Fitness GoalsEp 25: Lose 30 Pounds (or More) the Right Way and Keep it Off👉 If you want to learn more about lifting and nutrition, reach out to Philip:
IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:
https://witsandweights.com/coaching

👩‍💻 Free 30-minute call with Philip:
http://bit.ly/3JAFKSz

🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:
https://witsandweights.com

👏 ENJOY THE SHOW?
⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Today we discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like hydration, activity, and self-care for success.

My guest is Ashley Carlotta, a Certified Accountability Health Coach. Ashley has helped hundreds of clients accountable to eat well and exercise consistently while living in moderation and practicing mindfulness.

She is the founder of Better Health by Accountability, where she coaches men and women all over the world. Ashley believes that daily accountability support is key to reaching your health and wellness goals. Ashley’s coaching provides daily communication, check-ins, guidance, and continuous reminders, and her clients find success with her direct, no excuses, fun-loving style.

You'll learn all about:
Ashley's story and why she became a coachThe difference between physical hunger and emotional eatingWhy we eat emotionallyHow to "fix" emotional eating or take control for consistent habits and resultsHow to plan ahead for dining out, travel, and other opportunities to eat emotionallyHow to cultivate accountability and planning ahead (and why we don't already do this)Why it's hard to go it alone when trying to live a healthy lifestyleManaging food choices when in a gaining (muscle building) phaseThe importance of non-food behaviors (hydration, activity, self-care) for successEpisode resources:
Download your free cheat sheet - 5 ways to start losing weight without dietingAshley's website - betterhealthbyaccountability.comFind Ashley on Instagram - @betterhealthbyaccountability Watch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip:
IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:
https://witsandweights.com/coaching

👩‍💻 Free 30-minute call with Philip:
http://bit.ly/3JAFKSz

🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:
https://witsandweights.com

👏 ENJOY THE SHOW?
⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

Today I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things.
 
I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an example for her kids of achieving results through hard work and committing to a sustainable process. Despite constant upheaval for her and her family during the recent earthquakes in Turkey, Heather found the mental resilience, commitment, and strength to continue her training and maintain her fitness routine to cope.

Through us working together, Heather has been mastering strength training, nutrition, and mindset, both through a muscle-building phase and now a fat loss phase. But the change in her strength and body composition are just a small part of what she’s learned and the practices she’s developed that give her a resilient, positive, and sustainable outlook on life.
 
We talk about her experience during the earthquakes, our nutrition coaching journey together, and specific lessons and strategies YOU can use to stay focused on getting results.

You'll learn all about:
What she struggled with before working with a coachWhy she reached out for one-on-one coachingWhat surprised her when she started working with a coachHer strength training routine and what she learned from trainingWhat happened on February 6, 2023How the earthquake affected her training routineWhy Heather didn't take a break from training despite everything going onHow working with a coach was beneficial during this crazy timeLiving the best version of you; aspiration and hard workHow Heather's habits and mindset around food have changedUnexpected benefits or changes in other areas of her lifeAdvice for someone who is hesitant about hiring a nutrition coachEpisode resources:
Meet Heather in the (free) Wits & Weights communityFood logging app - MacroFactor (affiliate code WITSANDWEIGHTS to extend your free trial)Watch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip:
IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:
https://witsandweights.com/coaching

👩‍💻 Free 30-minute call with Philip:
http://bit.ly/3JAFKSz

🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:
https://witsandweights.com

👏 ENJOY THE SHOW?
⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman.

Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years.

He has worked with hundreds of clients and specializes in mentoring them on how to build long-term, sustainable habits using his key principles of mindset, motion, and momentum.

Scott is a unique and engaging speaker, coach, and host of the Power of Progress podcast (make sure to subscribe!). He prides himself on understanding the needs of those who wish to change their lives.

Through storytelling, personal experience, and a refreshingly honest take on the fitness and nutrition industry, Scott empowers and inspires his audiences and clients to take congruent action to achieve their goals. His authentic “grip it and rip it” style resonates with people and motivates them to take practical steps that improve their lives.

You'll learn all about:
What inspired Scott to enter the fitness industry and his "grip it and rip it" styleGoals vs. process-oriented objectives and lifestyle changesMotivation vs. disciplineSmall, consistent steps vs. changing everything at oncePerception and mindset for achieving results and how to shift one's mindsetWhy positive thoughts don't work unless you feel itWhy having specific goals is crucial for successHow to understand the needs of those who wish to change their livesStorytelling and public speaking to empower and inspire audiencesEpisode resources:
Scott's website - scottspeaksfitness.comGet your free ebook Back to Basics - at this linkEmail Scott at scott@scottspeaksfitness.comDownload the Power of Progress podcast - Apple or SpotifyWatch the episode on video here👉 If you want to learn more about lifting and nutrition, reach out to Philip:
IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:
https://witsandweights.com/coaching

👩‍💻 Free 30-minute call with Philip:
http://bit.ly/3JAFKSz

🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:
https://witsandweights.com

👏 ENJOY THE SHOW?
⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

This is another Q&A episode!

Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health.

Questions:
I want to build my glutes. How many times a week should I train them? Is once a week too little?How would you train and coach someone differently who struggles with insulin resistance?What do you think about carb cycling? Is it beneficial to load up on carbs and calories and reduce fat on the workout days (mostly before and after the heavy lifting session), and reduce carbs and calories a lot and increase fat on the non-lifting days, assuming you maintain protein and your weekly calorie deficit? I am aiming for body recomposition. Will I feel increased performance during workout and avoid metabolic adaptations?Are refeeding days okay when you are in a fat loss phase? Like one day a week when you intentionally eat at maintenance as opposed to a deficit?I have a client who has gastrointestinal issues from having her gallbladder removed and heard that fat intake shouldn’t be higher than 30%. The question is, how do I stay within that 30% if her body needs fat to produce hormones? She is suffering from poor digestion, falling asleep periodically and can’t sleep a full night. So I know there is a hormonal imbalance.Episode resources:
Join our Facebook community (FREE)👉 If you want to learn more about lifting and nutrition, reach out to Philip:
IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:
https://witsandweights.com/coaching

👩‍💻 Free 30-minute call with Philip:
http://bit.ly/3JAFKSz

🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:
https://witsandweights.com

👏 ENJOY THE SHOW?
⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here

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 here👉 If you want to learn more about lifting and nutrition, reach out to Philip:
IG: https://www.instagram.com/witsandweights/ Email: philip@witsandweights.com 💪 Need help optimizing your body composition? Check out Wits & Weights individualized, one-on-one nutrition coaching:
https://witsandweights.com/coaching

👩‍💻 Free 30-minute call with Philip:
http://bit.ly/3JAFKSz

🥩 Free Ultimate Macros Guide and 50 High-Protein Recipes:
https://witsandweights.com

👏 ENJOY THE SHOW?
⭐ Leave a review here 💁‍♀️ Become a supporter and get a shout out here 👥 Join our free community for guides, live trainings, & challenges here 🙋‍♀️ Ask a question for Q&A here