Strong Jon Fitness

In this episode, I reflect on my journey over the past few years, discussing the challenges of running a business, personal struggles, and the importance of setting boundaries for a healthier lifestyle.

I share insights on documenting his fitness journey, shifts in my coaching philosophy, and future directions for my business, emphasizing the need for community engagement and support.

Here’s what we got into :

• 2024 is a year of self-discovery and change.

• Running a business can be emotionally taxing.

• Setting boundaries is crucial for personal health.

• Documenting progress can enhance accountability.

• Coaching should adapt to individual needs.

• It's important to prioritize family time.

• Hard work doesn't always equate to success.

Chapters

00:00 Reflections on a Whirlwind Year

08:12 The Importance of Boundaries

14:05 Documenting the Journey

20:11 Shifts in Coaching Focus

28:05 Looking Ahead: Changes and Feedback

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In today’s episode of the Strong Jon Fitness Podcast, I get to chat with Andrew Coates. We discuss the complexities of fitness coaching, the importance of effective communication, and the challenges of misinformation in the industry. We explore how coaches can better connect with clients, the significance of evidence-based practices, and the societal influences that shape health choices. The discussion emphasizes personal responsibility and finding balance in life amidst overwhelming media consumption. 

In this conversation, Andrew and Jon discuss the pervasive influence of outrage culture and social media on mental health and personal well-being. They explore the balance between entertainment and self-care, the importance of understanding diverse opinions, and the dangers of engaging with rage bait and clickbait content. The discussion emphasizes the need for healthy boundaries in social media consumption and the impact of mental energy on daily life.

Takeaways

• We often forget how much knowledge we have as coaches.

• Empathy is crucial in reaching the end user effectively.

• Effective communication is key to educating clients.

• Not all information available is beneficial or accurate.

• Scrolling mindlessly can detract from restorative time.

• Recognizing the impact of social media on daily life is crucial.

• Engaging with evidence-based resources is important for fitness.

  
  

Chapters

00:00 Introduction and Welcome Back

02:47 The Challenge of Knowledge and Empathy in Coaching

06:09 The Importance of Effective Communication

09:11 Navigating Misinformation in Fitness

11:57 Training Principles and Evidence-Based Practices

14:55 The Role of Enjoyment in Fitness and Nutrition

18:06 Societal Influences on Health Choices

21:04 Personal Responsibility and Lifestyle Changes

24:04 Finding Balance in Life and Media Consumption

30:12 The Impact of Outrage Culture

33:05 Navigating Social Media and Entertainment

36:11 Understanding Opinions and Beliefs

39:29 The Dangers of Rage Bait and Clickbait

49:26 Mental Energy and Social Media Consumption

Connect with Andrew:

In this conversation, Jon Vlahogiannakos speaks with registered dietitian Meagan Ryan about her journey into nutrition coaching, the challenges of bodybuilding, and the importance of fostering a healthy relationship with food. 

They discuss the misconceptions surrounding weight loss, the impact of societal pressures on food choices, and the significance of long-term strategies in achieving health goals. Meagan emphasizes the need for education and understanding in navigating the overwhelming amount of misinformation in nutrition, while also highlighting the importance of balance and self-acceptance in one's dietary choices. 

Takeaways

• Bodybuilding can lead to a distorted body image and unhealthy relationships with food.

• Therapy and education are crucial in unlearning negative body image beliefs.

• Many clients are not ready for weight loss and need to focus on their relationship with food first.

• Changing perspectives on weight loss requires patience and understanding.

• Awareness of one's relationship with food is crucial for improvement.

• The scale can be misleading; focus on how you feel instead.

• There is a growing concern about eating disorders in today's society.

Chapters

00:00 Introduction to Aware Fitness Coaching

06:07 Working as a Couple in the Fitness Industry

14:44 Navigating Misinformation in Nutrition

21:39 Overcoming Food Shame and Societal Pressures

29:17 The Power of Carbohydrates

34:39 Gentle Nutrition and Intuitive Eating

48:39 Trends in Eating Disorders and Health Consciousness

Connect with Meagan:

In this episode of the Strong Jon Fitness Podcast I get to chat with Brooks Coleman. Brooks is an online health and fitness coach who specializes in helping busy professionals lose fat and maintain a healthy lifestyle. He shares his unique journey from finance to firefighting and ultimately to fitness coaching. 

The conversation delves into the challenges of balancing work and personal life, the appeal of online coaching, and the importance of mindfulness and stress management techniques. They discuss how to recognize progress, align personal goals with values, and navigate the different seasons of life while prioritizing health and wellness. 

In this conversation, Brooks and Jon explore the complexities of emotional eating, the importance of building awareness around food choices, and the strategies to manage cravings and habits. 

Takeaways

• Setting boundaries is crucial for work-life balance.

• Mindfulness practices can help manage stress and improve focus.

• Aligning goals with personal values enhances commitment.

• Self-awareness is essential for making lasting changes. Building awareness of feelings can help align actions with values.

• Having contingency plans can provide flexibility in eating habits.

• Recognizing the difference between cravings and habits is crucial.

• Emotional eating is a normal response to stress and feelings.

• Setting intentions around food can reduce guilt and anxiety.

Chapters

00:00 Introduction to Brooks Coleman and His Journey

03:09 Transitioning from Finance to Fitness Coaching

06:06 The Appeal of Online Coaching

08:52 Balancing Work and Personal Life

11:54 Mindfulness and Stress Management Techniques

14:45 The Importance of Recognizing Progress

17:57 Aligning Goals with Personal Values

20:53 Navigating Life's Seasons and Priorities

26:50 Building Awareness and Flexibility in Eating Habits

29:56 Dropping Anchor: Managing Emotional Storms

32:54 Understanding Cravings vs. Habits

38:57 The Role of Emotional Eating in Our Lives

43:55 Intentional Indulgence: Setting Boundaries with Food

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Connect with Brooks:

In today’s episode of the Strong Jon Fitness Podcast, I chat with Ruby Cherie , an online coach, discusses her approach to helping women achieve lasting fitness results. She emphasizes the importance of performance, identity shifts, and the role of coaching in transforming lives. 

Ruby shares insights on overcoming self-sabotage, building confidence, and the necessity of patience in the fitness journey. The discussion highlights the significance of setting realistic expectations and enjoying the process of personal development.

Takeaways

• Focus on performance rather than just outcomes.

• Consider yourself an athlete in all aspects of life.

• Coaching is essential for personal transformation.

• Building confidence comes from consistency and commitment.

• Self-sabotage often stems from fear of change.

• Patience is key in the fitness journey.

• Set realistic expectations to avoid disappointment.

Chapters

00:00 Introduction to Ruby Sheree and Her Coaching Philosophy

05:35 The Importance of Performance in Fitness and Life

12:49 Identity Shifts: From Gym-Goer to Athlete

19:04 Overcoming Fear and Self-Sabotage in Weight Loss

26:09 Building Confidence Through Consistency and Commitment

33:34 The Role of Coaching in Transformational Journeys

39:51 The Long Game: Patience in Fitness and Life

46:30 Setting Realistic Expectations and Enjoying the Journey

In today’s episode of the Strong Jon Fitness Podcast, I chat with Patrick Ryan II, founder of Aware Fitness Coaching. They discuss the unique challenges faced by high-performing helpers, such as doctors and therapists, who often neglect their own health while caring for others. Patrick emphasizes the importance of a person-centered approach in coaching, challenging the mainstream fitness industry's focus on vanity and quick fixes. 

The conversation explores the shift towards holistic health, the significance of mental transformation, and the need for personal responsibility in health management. Patrick shares his framework of 'vanity to sanity,' highlighting the importance of sustainable health practices over short-term goals.

Takeaways

• High-performing helpers often neglect their own health.

• Coaching provides a shortcut to reclaiming time and health.

• The fitness industry often promotes vanity over true health.

• A person-centered approach is crucial in coaching.

• Mental transformation is key to physical change.

• People crave human connection and personalized coaching.

• The mainstream fitness narrative needs to be challenged.

Chapters

00:00 Introduction to Patrick Ryan II

05:45 Understanding High-Performing Helpers

10:16 The Value of Coaching for Busy Professionals

15:17 Challenging the Mainstream Fitness Industry

21:16 The Impact of Vanity in Fitness

26:45 The Shift Towards Holistic Health

32:03 From Vanity to Sanity: A New Framework

38:06 Taking Responsibility for Health

43:30 The Importance of Mental Transformation

45:24 Final Thoughts and Key Takeaway

In this episode of the Strong Jon Fitness Podcast, I’m digging into my personal journey of losing 15 pounds over the summer while balancing a busy family life. I share insights on documenting his progress, the importance of movement, nutrition strategies, and the role of accountability in achieving fitness goals. 

Takeaways

• The journey of losing weight can be documented and shared.

• Busy parents can still achieve fitness goals despite a hectic schedule.

• Movement and activity levels play a crucial role in weight loss.

• Meal prep and planning are essential for maintaining nutrition.

• Accountability can motivate individuals to stay on track with their goals.

• The scale is just one tool and should not define success.

• Change is possible, and taking the first step is crucial.

Chapters

00:00 Introduction to the Summer Challenge

02:59 Documenting the Journey

05:53 The Reality of Weight Loss

09:08 Adjusting to Life's Changes

12:07 The Importance of Movement

14:59 Nutrition and Meal Prep Strategies

17:47 The Role of Accountability

21:13 Understanding the Scale

24:07 Lessons Learned from the Journey

26:52 Final Thoughts and Encouragement

In today’s episode of the Strong Jon Fitness Podcast, I chat with Jeff Steinberg. Jeff owns Stone Mountain Training and specializes in coaching busy moms to become their strongest and most confident selves. 

We discuss the challenges of balancing fitness and parenthood, and the importance of simplifying the process and focusing on small actions. The conversation explores the importance of focusing on the process and enjoying the fitness and weight loss journey, rather than solely fixating on the scale or specific numbers. 

Takeaways

• Coaching is more than just providing workout programs and meal plans; it involves navigating life's challenges and providing support.

• Communication and trust between coach and client are crucial for success.

• Enjoying the process and being process-focused rather than results-focused can lead to sustainable change.

• Prioritize overall well-being, strength, and energy over a specific weight goal.

• Small daily actions compound over time to create long-term change.

• Mindset and mental transformation are crucial for success.

• Happiness and gratitude play a significant role in the process.

Chapters

00:00 Introduction and Background

03:18 Simplifying the Process for Busy Moms

11:31 Establishing Bare Ass Minimums

15:30 The Power of Communication and Trust

19:18 Being Process-Focused and Enjoying the Journey

22:15 Moving Beyond the Scale

22:44 Embracing the Process and Enjoying the Journey

23:26 Prioritizing Well-being and Strength over Scale Numbers

25:23 The Power of Small Daily Actions in Creating Long-Term Change

30:11 The Role of Mindset and Mental Transformation in Success

43:45 Finding Happiness and Gratitude in the Fitness Journey

Connect with Jeff:

In today’s episode of the Strong Jon Fitness Podcast, I get to chat with my wife Laura Vlahogiannakos! She runs LVA Services helping fitness coaches organize their tasks, systems and admin work so they save time while growing their business. This conversation is incredibly exciting as we get to share our experiences in life balancing running our business, raising two young kids, growing as a couple, and still managing our own health and fitness goals

Takeaways

• Communication is key to managing a household and running businesses while maintaining health and fitness.

• Having weekly marriage meetings helps set the tone for the week and allows for open discussion of challenges and problems.

• Using digital and physical calendars helps keep track of family activities and individual commitments.

• Prioritizing weight training can improve confidence and help overcome social anxiety.

• Making time for each other as a couple is important for maintaining a strong relationship.

• Expressing emotions and validating each other's feelings can improve communication and emotional intimacy.

• Finding a balance between individual goals and family responsibilities is crucial for overall well-being.

Chapters

00:00 Managing a Household and Running Businesses

06:24 Weekly Marriage Meetings

08:51 Using Calendars to Stay Organized

13:41 Prioritizing Weight Training

16:07 Balancing Work and Fitness

20:50 Navigating Change and Uncertainty

25:13 Balancing work and personal life

32:37 The role of therapy in improving communication

35:34 The importance of physical intimacy in a relationship

37:01 Validating each other's feelings

38:18 Creating structure and routine

41:44 Prioritizing health and fitness

45:35 Making time for each other as a couple

48:28 The connection between communication, physical intimacy, and relationship satisfaction

Connect with Laura:

In today’s episode of the Strong Jon Fitness Podcast, I get to chat with Jackson Lohr. He owns Fitness For Life working with older adults to reduce pain, decrease fall risk, manage health conditions, and live longer, fuller lives. 

They explore the challenges and goals of this population, Jackson shares his approach to helping older adults through challenges of sarcopenia, osteoporosis, fall risk, obesity, and cognitive decline. 

Takeaways

• The challenges faced by older adults include sarcopenia, osteoporosis, fall risk, obesity, and cognitive decline.

• Addressing pain and reducing fall risk are often the first priorities in working with older adults.

• Belief in action is the idea that taking action can lead to a change in belief and motivation.

• Strength training and mobility exercises are crucial for maintaining muscle mass, bone health, and reducing fall risk as one ages.

Chapters

00:00 Introduction and Connection

11:40 Challenges Faced by Older Adults in Fitness

16:05 Addressing Pain and Reducing Fall Risk

18:01 Building Strength and Improving Function

20:39 Breaking Negative Feedback Loops for Positive Change

24:59 Motivation and Belief in Action

32:30 Factors Contributing to Muscle Loss and Body Recomposition

37:20 The Importance of Foot Strength and Mobility

46:59 The Power of Progressive Overload

Connect with Jackson here:

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

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:

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:

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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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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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.⁠

⁠

But you have to really ask yourself:⁠

⁠

"𝘞𝘩𝘢𝘵 𝘢𝘮 𝘐 𝘳𝘦𝘢𝘭𝘭𝘺 𝘸𝘢𝘪𝘵𝘪𝘯𝘨 𝘧𝘰𝘳?"⁠

Enjoy the episode!

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It’s that time of the year again.

You know, you’re starting to see the sun shine a little bit. Weather is getting warmer. You can finally feel that the dread of winter and layers of clothing is coming to an end.

So you decide it’s time to go on a diet and try and finally lose the weight that seems to be stuck year after year around this time.

But you don’t want to fall into the same trap as last year, or the year before…

So what do you do?

On today’s episode of the Strong Jon Fitness Podcast, I’ll explain exactly how you should approach your diet so that you can stick to it and stop trying to diet down year after year

On today’s episode of the Strong Jon Fitness Podcast, I’m going through some of what’s been going on with me and how it can help you in your journey.

Thank you for listening.

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by one of my amazing Fit Parent Blueprint clients and fellow online coach, Kristine Williams.

Kristine joined my coaching program in the spring of 2023 because she was struggling with her digestion, her weight was slowly creeping up and she felt tired often. She has been training consistently for years but felt like she was coasting through workouts and wasn’t prioritizing her health and fitness as much as she should have.

After 6 months of working together, she has lost 10lbs of fat, improved her digestion, improved her strength and recovery, and just felt better overall - all in time for her 50th birthday.

Here’s what we got into in the interview:

• What she was skeptical about before joining the program

• Kristine’s biggest breakthrough

• Obstacles she overcame throughout the program

• Her specific results

• Who she recommends this coaching program for

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Terri Boodhram.  

Terri is a Registered Psychotherapist in Burlington, ON helping high-achievers overcome their fear of failure and self-doubt.

Here’s what we got into in the episode:

• Perfectionism

• ADHD and exercise 

• Mindset around food heading into the holidays

• Awareness as a skill

• And so much more!

Follow Terri here:

On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Don Saladino.

Don has been coaching for over 20 years. He opened his first NYC Gym, Drive 495, in 2005. After operating brick-and-mortar gyms for 15 years, Don expanded to a global online fitness business. He has developed a reputation for training some of the biggest names in Hollywood for the big screen. Ryan Reynolds, Blake Lively,  John Krasinski, Emily Blunt, Liev Schreiber, Sebastian Stan, Anne Hathaway, Jake Gyllenhaal, Hugh Jackman, & David Harbour are among his roster of clients.

Here’s what we got into in the interview:

• How Don got into the fitness industry

• What it means to be disciplined and persevere 

• How to get started on your journey

• The most powerful quote I’ve ever read

• And so much more!

Follow Don here:

On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Al Painter.

Al is NASM CPT, CES, PES, and SFC certified and has been a trainer since 2001. He specializes in simplifying people's workouts to save them time getting the results they want. He loves telling busy parents to stop working out so they can focus on developing their consistent movement habit.

Here’s what we got into in the interview:

• Why parents should switch focus

• Consistent movement habits

• Managing stress as parents

• The power of accountability

• And so much more!

Follow Al here:

On today’s episode of the Strong Jon Fitness Podcast, we’re joined by one of my amazing Fit Parent Blueprint clients, Kathryn B.

Kathryn joined my coaching program in the spring of 2022 in hopes of finally dropping the weight she had struggled to lose. She had tried keto and cutting carbs and none of it worked. After looking up options online, she found my website and applied. Since then, she has lost 30lbs of fat, 6 inches off her waist, 3 inches off her hips, and set personal bests in 5K and triathlon races.

Here’s what we got into in the interview:

• What she was skeptical about before joining the program

• Kathryn’s biggest breakthrough

• Obstacles she overcame throughout the program

• Who she recommends this coaching program for

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Dr Karin Nordin.

Karin is a loving dog mom, funfetti flavor super-fan, and self-help book encyclopedia… and she also happens to be a PhD expert in health behavior change and published mindset theory researcher. After graduating with her doctorate, Karin had a striking realization: The typical self-help and productivity approaches of the personal development industry were shockingly inconsistent with the actual research on change. That inconsistency became the fuel for her business Body Brain Alliance, where she’s on a mission to teach compassion-first change techniques that help dedicated self-improvers become their 2.0 selves.

As part of that mission, Body Brain Alliance provides programs for change enthusiasts, as well as high-level education on curriculum design and coaching practices for impact-first entrepreneurs. To make it simple: We teach people to change, and we teach coaches how to teach people to change

Here’s what we got into in the interview:

• How Karin got started with behaviour change

• What people get wrong with behaviour change

• Setting and changing expectations

• Behaviour change for busy people who get overwhelmed with life 

• And so much more!

Follow Karin here:

On today’s episode of the Strong Jon Fitness Podcast, I am pulling out all of the biggest gems from my notebook after a weekend of learning at the Evolve Conference. With 15 speakers across the fitness industry, there were many different topics covered but I wanted to make sure I found things that applied directly to you in your fitness journey.

If you found any of them helpful, tag me on Instagram and share this episode with a friend.

Here’s what we got into in the episode:

• 2 main principles to long-term success

• How behaviour changes starts

• How to weave fitness into your life

• 1 massive mindset shift to change your life

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Yana Fox.

Yana came to me earlier this year with the goal of losing body fat and increasing her strength and muscle tone. She was working out 5 days per week, doing cardio twice per week and had dance practices weekly on top of it. She was frustrated with the lack of resutls she saw and felt it was time to get some help.

Here’s what we got into in the interview:

• What she was skeptical about before joining the program

• Yana’s biggest breakthrough

• Obstacles she overcame throughout the program

• Who does she recommend this coaching program for

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, I got a chance to speak with Kate Solovieva. Kate is a life coach with over ten years of experience, having worked with 1,000+ clients and having mentored 200+ coaches. 

Her academic background includes undergraduate and graduate psychology degrees, focusing on health and stress management, as well as post-graduate degrees in trauma and cognitive behavioral therapy. She is also a writer and a mom. 

Here’s what we got into in the interview:

• From college professor to coach

• Is behaviour change that simple?

• Using the seasons to your advantage

• AI in the health and fitness industry

• And so much more!

Connect with Kate here:

On today’s episode of the Strong Jon Fitness Podcast, we are talking about ways to help parents get fit and stay fit.

For busy parents, fitting in time to take care of your physical health and well-being can be especially difficult. You often feel like you don’t have enough hours in the day to both take care of your family and work on your own personal health goals. 

That’s why I’ve put together 5 tips for helping parents get fit. Enjoy!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Alex Shaw.

Alex is an online coach and whiskey enthusiast helping other whiskey drinkers to get in shape while enjoying a few pours.

Here’s what we got into in the interview:

• Why whiskey?

• Incorporating alcohol and fitness

• How much is too much?

• Common issues with weight loss programs

• And so much more!

Follow Alex here:

On today’s episode of the Strong Jon Fitness Podcast, I am going on a bit of a diary entry of ranting and tangents based on what I’ve experienced and what I’ve been hearing of late.

Here’s what we got into:

• How do you get out of a rut?

• Where are most people lacking?

• A framework for life

• And much more…

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Nick Lambe.

Nick is a sleep expert (also known as The Online Sleep Coach), a father, course creator, speaker, and a host of many events both in person and online.

Here’s what we got into in the interview:

• The state of sleep in the fitness industry

• Behavioural sleep patterns

• How to get optimal sleep

• What to do when you can’t sleep

• And so much more!

Connect with Nick here:

On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Kyle Smith.Kyle is an online coach who helps stuck, frustrated & overwhelmed dapper dudes construct clarity, cultivate curiosity & captivate the consciousness

Here’s what we got into in the interview:

• What it means to have clarity

• How to develop intention in your actions

• The 4 F framework for life

• Are you the rival or the role model?

• And so much more!

Follow Kyle Smith here:

On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Jay Jackson.

Jay is an online fitness coach helping men burn fat and build muscle while losing the gut and man boobs without giving up their favorite food or lifting for hours. He is also the author of Guts to Abs and Lies, Lies, Lies (available on Amazon)

Here’s what we got into in the interview:

• What got him into fitness

• His personal development after football

• Biggest issues men face losing fat

• What successful people do best

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, I am digging into what it was like preparing for 2 photoshoots in one week and my reflections on how I felt after the fact

Here’s what we got into:

• Comparing my 2020 shoot to 2023

• How was this journey different?

• Was I happy with the results?

• Setting up your environment for success

• Self-growth (and what that looks like)

• And much more…

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In today’s episode of the Strong Jon Fitness Podcast, I’m giving you tactical tips (finally) on how to see more results without using willpower.

Here’s what we got into:

• What is willpower?

• How is it being used?

• 5 strategies to implement ASAP

• What you can do to change the course of your health?

• And so much more

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In today’s episode of the Strong Jon Fitness Podcast, we discuss a common theme I’ve seen with clients and other parents alike. Something that needs to change if you want to see long-term success with your fitness goals.

Here’s what we got into:

• Do you use a calendar?

• Where are you on the calendar?

• How fast should this go?

• Setting the intent

• And so much more

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EP 112 - My Experience with ADHD

On today’s episode of the Strong Jon Fitness Podcast, we are talking about my experience with ADHD. How it’s affected my fitness, family life, business and everything in between

Here’s what we got into in the interview:

• The key catalyst in helping symptoms

• How I knew I had ADHD

• Ways I manage it

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Dan Feldman. He is a registered dietitian, personal trainer, and competitive powerlifter here to help you reach your health and fitness goals.

Here’s what we got into in the interview:

• Biggest fitness influencer red flags

• Creating structure with food

• How to simplify nutrition at home

• What is the food spectrum

• And so much more!

Follow Dan here:

On today’s episode of the Strong Jon Fitness Podcast, I am giving you an inside look into my process of how I get results for my clients.

I cover:

• 3 components to my program

• Why I am not selling anything

• What to look out for if you want a coach

• And more!

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On today’s episode of the Strong Jon Fitness Podcast, I want to talk about why you’re not putting yourself first and why you need to as soon as possible. Some people might not like what I have to say and that’s fine, but it needs to be said.

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Kristine Williams. She is an online coach for women looking to get stronger and regain their confidence to become their most fabulous selves!

Here’s what we got into in the interview:

• Challenges moms face in their fitness journey

• Changing out of curiosity, not judgment

• Getting over our old stories

• How the home environment can shape the family

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by my incredible client, Tim Goodson.

Tim joined the Fit Parent Blueprint coaching program in October of 2020 and has not looked back since. He found himself in bad shape and headed on a path he did not want to go. With a leap of faith and a consistent 2.5 years, he’s now down 90 pounds and completely transformed his body and life.

Here’s what we got into in the interview:

• What he was skeptical about before joining the program

• Tim’s biggest breakthroughs

• Obstacles he overcame throughout the program

• Who he recommends this coaching program for

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, I'm touching on the major misconceptions I've seen with people who are trying to get into shape. Basically it's a short list on things to avoid to make your journey easier!

Here's a brief rundown:

• long, grueling workouts
• cutting out carbs, bread, sweets, etc
• the workouts have to leave you sore
• you'll be happier when you reach a certain weight
• the fit-fluencers take the supplements they're selling you (or that they even made a difference at all)
• finances and fitness

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On today’s episode of the Strong Jon Fitness Podcast, I am digging into 3 mistakes you MUST avoid in order to lose weight and keep it off and create a healthy lifestyle for your family.

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Christa Baker.

Christa is the Owner of FSP Fitness and a fellow OTM Success Coach based in Ontario, Canada. This episode was a ton of fun to do and we will definitely be back with a part two - there’s just so much more to dig into.

Here’s what we got into in the interview:

• Why she got into coaching

• Problems with the fitness industry

• How to get the solutions that work for you

• What are the foundations of fitness

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Mike Doehla.

Mike is the founder of StrongerU. Since he sold the company to Anytime Fitness in 2021, he is “retired” and spends most of his days with his family. He considers himself more of a Nutrition Strategist, where he can help people look at food differently and just make it easy for themselves.

Here’s what we got into in the interview:

• What’s been wrong with the industry

• Is tracking food bad?

• People’s biggest nutrition downfalls 

• Customer service is a crucial part of coaching

• And so much more!

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On today’s episode of the Strong Jon Fitness Podcast, I’m going solo again to give you an insight into where I’m at and how to change the course of this year for yourself.

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On today’s episode of the Strong Jon Fitness Podcast, I am digging into the lessons I learned from the Raise the Bar Fitness & Business Conference and how they apply directly to your fitness and life.

Here’s what we got into:

• The concept of your wallet and your watch
• The 80% mindset
• Where to focus your energy
• A few tweaks to how you operate
• And so much more

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Alex Harriman. He is the owner of Breaking 90 Fitness - an online fitness and nutrition coaching company that helps busy women lose 15lbs (or more) in 90 days and keep it off.

Here’s what we got into:

• How he got into the fitness industry
• Common pitfalls amongst clients
• Why BAMs are so important
• And so much more

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On today’s episode of the Strong Jon Fitness Podcast, we’re joined by Daniel Yores.

Daniel Yores is a personal trainer and podcaster who believes that improving your fitness is the easiest way to improve your entire life

Here’s what we got into in the interview:

• How he got into the fitness industry
• Get out of the all or nothing mindset
• Tendencies of today’s society
• What to do to get results
• And so much more

Follow Daniel here: