Strong Jon Fitness Jon Vlahogiannakos

In this episode, I am breaking down my current state of mind and the changes I am making in my life. I talk about why I started the journey to lose 20 pounds before the end of the summer and the challenges he faces as a busy dad and business owner.



Takeaways


Prioritizing fitness and making it a non-negotiable can lead to better overall well-being.


Balancing a busy lifestyle with fitness goals is possible with proper planning and mindset.


It's important to find a balance between enjoying life and working towards fitness goals.


Public accountability can be a powerful motivator in achieving fitness goals.



Chapters

00:00 Introduction and Feedback on Solo Episodes

01:29 Feeling in a Funk and Making Changes

07:01 The Journey to Lose 20 Pounds

09:12 Finding Balance Between Fun and Fitness

21:55 Cooking and Documenting the Journey

23:08 Conclusion and Call to Action



Apply For 1-1 Coaching: https://bit.ly/FITPARENT



Instagram – https://www.instagram.com/strongjonfitness/

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In today’s episode of the Strong Jon Fitness Podcast, I am joined by Rhonda Danyluk, owner of Healthy Concepts.

Rhonda helps dog moms live their best lives through nutrition, fitness, and family balance. She shares her journey from being a vet tech to becoming a nutrition and fitness coach, with a focus on canine fitness. 

Here are some of the key takeaways from our conversation:


Setting non-negotiables and minimums for self-care is essential, even if it's just five minutes a day.


Balancing personal and family responsibilities requires letting go of unrealistic expectations and sharing the load with partners and children.


A time audit can help identify opportunities for self-care and prioritize activities that bring joy and fulfillment.


Small changes and habits can have a compounding effect over time, leading to significant improvements in overall well-being.


Grieving the loss of certain roles and stages in life is a natural part of the transition to new responsibilities and priorities. Open communication and support are essential for balancing family life and fitness goals.


And there are so many more!



Chapters

00:00 Introduction and Rhonda's Background

08:30 Why Self-Care is Important for Dog Moms

11:49 Overcoming Resistance and Making Time for Self-Care

23:04 Navigating Life Transitions and Letting Go of Unrealistic Expectations

25:02 Balancing Roles and Responsibilities

29:05 Finding Solutions and Compromises

30:59 The Importance of Tracking and Awareness

36:03 Involving the Whole Family in Meal Planning

41:44 Dealing with the Feeling of Fullness

44:38 Sharing the Load and Including Teenagers



Connect with Rhonda:

IG: https://www.instagram.com/healthyconcepts_/

FB: https://www.facebook.com/rhonda.danyluk

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Apply For 1-1 Coaching: https://bit.ly/FITPARENT

Instagram – https://www.instagram.com/strongjonfitness/

In this conversation on the Strong Jon Fitness Podcast, Jon Vlahogiannakos and Jeff Dalzell discuss the challenges of being parents and how they help their clients navigate their busy schedules and prioritize their health and well-being. 



Here are some key takeaways:


Taking time away for self-care is essential for parents to recharge and be more present with their children.


Proactive planning and scheduling can help avoid reactive situations and reduce stress.


Balancing responsibilities as a parent requires setting priorities and making time for both personal and family needs.


Being self-aware and recognizing when you need a break can prevent burnout and improve overall well-being. Prioritizing oneself as a parent is essential for overall well-being.


Reducing decision fatigue by planning meals and activities in advance can alleviate stress.


And many more!



Chapters

00:00 Introduction and Catching Up

02:49 Challenges of Parenting and Busy Schedules

07:01 Helping Clients Prioritize Self-Care

13:59 The Importance of Proactive Planning

24:07 Balancing Responsibilities as a Parent

25:45 Reducing Decision Fatigue

32:35 Taking Responsibility for Ourselves

37:34 The Importance of Self-Care

43:21 Being Intentional and Present

46:46 Recognizing Signs of Burnout

52:37 Having a Plan for Time and Energy

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Connect with Jeff:

Free Guides: https://www.jeffdalzellfitness.com/guides

Fit Parent Podcast: https://podcasts.apple.com/us/podcast/the-fit-parent-podcast-with-jeff-dalzell/

IG: https://www.instagram.com/jeffdalzellfitness

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Apply For 1-1 Coaching: https://bit.ly/FITPARENT Instagram – https://www.instagram.com/strongjonfitness/

Julia Mastalski, a mom and business owner, shares her experience working with Jon Vlahogiannakos as her coach. 

She struggled with her fitness and weight after having a baby during the COVID-19 pandemic. Julia was skeptical of trainers in the past who didn't listen to her needs and limitations. 

However, working with Jon, she experienced breakthroughs in her fitness journey, including visible weight loss and increased strength. She also found relief from muscle pains and learned about the importance of nutrition. 

In her own words:

"I lost weight and I was starting to visibly look like I was losing weight, not just feeling better."

"Fat loss for a lot of women is kind of like that where it's like you feel better, but every day you look in the mirror, you don't really notice. I recommend your coaching for parents, busy professionals, and individuals with autoimmune disorders or joint issues”



Some of the big takeaways from our chat:


Working with a coach who listens to your needs and limitations can lead to breakthroughs in your fitness journey.
Visible weight loss and increased strength can be achieved through consistent workouts and proper nutrition.
Coaching programs that can be done at home or in the gym are beneficial for parents and busy professionals.
Individuals with autoimmune disorders or joint issues can benefit from a customized fitness program.
Accountability and support from a coach can help overcome challenges and stay on track with fitness goals.

Chapters

00:00 Introduction and Background

01:34 Struggles Before Working with a Coach

08:09 Relief from Muscle Pains and Joint Issues

11:25 Accountability and Support

11:52 The Impact of Nutrition

13:14 Who Can Benefit from a Coaching Program?

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Apply For 1-1 Coaching: https://bit.ly/FITPARENT Instagram – https://www.instagram.com/strongjonfitness/

Pratik Patel, a marketing manager in Toronto, shares his journey and results from a coaching program with Strong Jon Fitness. 

He initially struggled with his weight and noticed his clothes getting tighter. Through the program, he learned about the importance of nutrition and high protein intake. 

He also implemented strategies like banking calories and making healthier choices when eating out. 

Pratik lost 14.4 pounds and saw significant changes in his body composition. He emphasizes the importance of accountability and flexibility in maintaining progress while still enjoying life.



Takeaways


Implementing simple strategies like banking calories and making healthier choices when eating out can make a big difference in weight loss.




Accountability and flexibility are key to maintaining progress while still enjoying life.




Education and mindset shifts around daily habits and weekend approaches are crucial for long-term success.




Consistency and steady progress are more important than perfection.




Having structure and guidance in workouts can lead to better results.




Graduating from a coaching program doesn't mean the end of accountability; it's important to continue checking in with oneself.



Chapters

00:00 Introduction and Background

01:06 Recognizing Struggles and Setting Goals

05:19 The Power of Simple Strategies

08:19 Banking Calories and Planning Ahead

10:39 Maintaining Consistency and Structure

12:25 Visible Results and Clothing Fit

13:11 Recommendations and Accountability

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Apply For 1-1 Coaching: https://bit.ly/FITPARENT Instagram – https://www.instagram.com/strongjonfitness/

The perfect time is now.⁠

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Life is always going to throw curveballs at you and it's going to get hard sometimes.⁠

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But you know what you won't regret?⁠ Taking that first step.⁠

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Maybe you're unsure because home workouts provide a new challenge or you just miss the gym entirely.⁠

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Maybe it's because you feel bad spending time away from your family, even though it's in pursuit of your health.⁠

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Or maybe you just don't want it that badly. Too many people say they do, yet when push comes to shove they are in the same spot year after year.⁠

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But you have to really ask yourself:⁠

⁠

"𝘞𝘩𝘢𝘵 𝘢𝘮 𝘐 𝘳𝘦𝘢𝘭𝘭𝘺 𝘸𝘢𝘪𝘵𝘪𝘯𝘨 𝘧𝘰𝘳?"⁠

Enjoy the episode!

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Apply For 1-1 Coaching: https://bit.ly/FITPARENT

Instagram – https://www.instagram.com/strongjonfitness/