Living Lean

About

Jeremiah, Andrea, and Natalie answer listener questions about training, nutrition, bodybuilding prep, and coaching. They explain how to brace and breathe for different lifts, when back-to-back glute sessions can work, and how to balance fat-loss goals with recovery, sustainable eating, and long-term muscle building.

Chapters

00:00 Bracing cues/coaching: maintain trunk tension through the movement

01:55 Breathing cues for presses, squats, and hinges

04:11 What podcasts we listen to

09:29 Can you train glutes on back-to-back days?

13:15 Meal prep, palatability, and managing cravings

20:40 A Chop update, then signs it is time to stop a cut

25:11 How meal timing can support digestion and training

32:00 Why posing practice belongs in the off-season

36:20 Low-calorie seasonings and flavor ideas

40:35 How the team matches clients with coaches

43:22 Why some people appear lean year-round

49:59 How contest peak strategy changes by division

Links

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

strength training, bracing and breathing, glute training, fat loss phase, meal timing, bodybuilding posing, contest peak, fitness coaching

About

The team explains the critical role of pelvis and rib cage positioning in optimizing lower body and glute training.

Chapters

00:00 Introduction to pelvis importance in training

17:30 What is the pelvis and its role in movement

18:22 Understanding anterior and posterior pelvic tilt

19:21 Why pelvic stability matters for muscle growth

22:11 Rib cage position and its influence on pelvis

23:10 Signs of poor pelvic control during exercises

28:02 Common movement faults indicating pelvic instability

32:53 Tools and cues for teaching pelvic stacking

34:32 Breathing and bracing strategies for stability

42:28 Practical tips for improving pelvic and rib cage control

44:34 Summary and coaching takeaways

Links

Apply for Coaching: https://ecs-coaching.super.site/

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

pelvis position, glute training, rib cage, movement mechanics, muscle growth, coaching tips

The team discusses the nuances of weight gain outside of dieting, focusing on what to expect during different phases like maintenance, reverse dieting, and building muscle. It emphasizes understanding physiological factors, psychological mindset, and practical strategies for managing weight fluctuations effectively.

Chapters

00:00 Introduction to weight gain expectations post-diet

00:28 Normal scale fluctuations and their causes

02:21 Why weight increases when calories increase

05:05 Impact of menstrual cycle on water retention

08:02 Post-diet weight gain and physiological factors

12:23 Expected weight gain in the first weeks after diet

16:51 Establishing maintenance and weight stability

22:36 Building muscle and appropriate weight gain

36:31 Monitoring progress during building phases

39:18 Psychological aspects of weight gain and mindset

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

weight gain, maintenance, reverse diet, muscle building, scale fluctuations, body composition, dieting, training progress, hormonal effects, coaching tips

About

Jeremiah shares insights on coaching, business growth, content creation, and mindset for coaches looking to elevate their practice and build a sustainable business.

Chapters

00:00 Introduction and episode overview

03:08 Communication and expectation setting with clients

04:30 Investing in mentorship over business mentorship

05:51 Focusing on client results and coaching mastery

07:13 Handling client problems as growth opportunities

09:02 Learning from client challenges and gaps in knowledge

10:25 Viewing setbacks as stimuli for growth

11:50 Maintaining perspective during business ebbs and flows

14:00 Content creation strategies and mistakes to avoid

16:48 The importance of intentional content and speaking to your ideal client

19:31 Defining and attracting your ideal client

21:35 Transparency about timelines and realistic expectations

24:37 Showcasing results and case studies

27:19 Building trust through podcast and content

29:03 Sales approach and client onboarding

31:44 Mindset: Confidence, action, and overcoming fear

37:58 The power of motion and taking action

40:45 Recognizing patterns versus events in business

44:10 Learning from mentorship and coaching resources

46:50 Closing remarks and resources for coaches

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

coaching, business growth, content creation, mindset, coaching skills, client results, social media strategy, long-term success, coach development

About
The team discusses their biggest personal + coaching takeaways from personally being coached, the challenges of self-coaching, and whether a coach should “need” their own coach?

Chapters

00:00 The Importance of Coaches for Coaches

02:57 Challenges of Self-Coaching

06:09 Learning from Coaching Experiences

08:47 The Value of Coaching Beyond Certifications

12:01 Pushing Limits and Tough Love in Coaching

18:59 The Power of Coaching

20:01 Learning Through Experience

22:26 The Importance of Explaining the 'Why'

29:19 The Role of a Coach's Physique

36:41 Choosing the Right Coach

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

coaching, self-coaching, coach, personal development, coaching experience, fitness, training, coaching techniques, coach-client relationship, growth coaching, personal development, fitness, mentorship, physique, training, athlete, coaching techniques, client relationships, coaching philosophy

About

Jeremiah shares eight essential rules for women to successfully build muscle during their building phases. He covers needs analysis, training strategies, nutrition, and mindset tips to optimize physique transformation.

Chapters

00:00 Introduction to Building Phases for Women

04:10 Starting with a Needs Analysis

07:37 Ensuring Responsiveness and Starting in a Good State

12:08 Movement Quality and Digestion as Bottlenecks

13:59 Training Skill and Foundation

15:52 Detaching from Scale Weight and Tracking Progress

16:51 Using Measurements and Photos to Track Progress

19:13 Nutrition Setup for Building Performance

21:28 Hydration, Pre-Workout Nutrition, and Performance

24:35 Elevating Training Intensity and Technique

25:39 Key Movements and Program Structure

27:23 Progressive Overload and Movement Setup

29:18 Volume, Exercise Selection, and Muscle Focus

33:01 Monitoring Progress and Adjustments

34:54 Understanding Progressive Overload and Strength Gains

38:23 Measuring Success with Photos, Measurements, and Strength

39:21 Adjusting Calories and Managing Body Composition

43:39 Data-Driven Nutrition Adjustments

46:14 Emotional Stability During Building Phases

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

muscle building, women fitness, building phase, training tips, nutrition, physique transformation, muscle growth, fitness coaching

About

Jeremiah and Natalie take a deep dive into exercise selection for achieving hypertrophy. They explore the criteria for effective hypertrophy exercises, the significance of understanding movement dysfunction, and how to balance functional movements with hypertrophy goals.

Chapters

00:00 Introduction to Exercise Selection Master Class

04:19 Understanding Hypertrophy Exercises

14:50 Movement Dysfunction and Hypertrophy

20:29 Balancing Function and Hypertrophy

20:36 Client Concerns and Movement Frustrations

23:09 Balancing Output and Function in Training

29:53 Understanding Movement Bias and Its Importance

35:02 Exercise Selection: Prioritizing Lengthened and Shortened Ranges

41:07 Program Design: Needs Analysis and Client Goals

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

exercise selection, hypertrophy, movement dysfunction, program design, muscle growth, training techniques, fitness, strength training, client goals, exercise programming fitness, training, movement, exercise selection, hypertrophy, client goals, programming, strength training, biomechanics, personal training

About

Deep dive into when to repeat exercises (and for how long) vs. when to change them to maximize gains.

Chapters

00:00 Team check-in and contest-prep updates

16:10 Exercise repetition vs. variety for muscle growth

20:35 Equipment availability and exercise selection

27:40 Beginners: repetition, skill, and movement mastery

29:20 Advanced lifters: individual preference and priority muscles

33:25 Compound vs. isolation exercise variation

40:15 When to change exercises: goals, plateaus, and fatigue

50:20 Key takeaways

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

exercise selection, hypertrophy, muscle growth, progressive overload, training variation, exercise consistency, movement mastery, beginner training, advanced training, equipment availability, home gym programming, compound lifts, isolation exercises, RDLs, leg press, split squats, training plateaus, technical reset, exercise technique, stimulus-to-fatigue ratio, bodybuilding coaching, contest prep, physique development, training progression

About

Jeremiah and Andrea discuss the concept of maintenance as a goal, exploring its potential drawbacks and the mindset that often accompanies it.

Chapters

00:00 Understanding Maintenance as a Goal

02:54 The Mindset Behind Maintenance

06:07 Sustainability vs. Intentionality

09:00 The Reality of Physique Transformations

11:45 The Importance of Phased Approaches

14:51 Balancing Lifestyle and Physique Maintenance

18:00 Final Thoughts on Commitment and Progress

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

maintenance, fitness goals, sustainability, physique transformation, intentionality, dieting phases, coaching, body composition, mindset, nutrition

A deep dive into how to execute your leg presses for the best gains, without pain

Chapters

00:00 Introduction and Personal Updates

08:18 The Importance of the Leg Press

11:42 Common Mistakes in Leg Press Execution

24:01 Optimizing Leg Press Technique

26:57 Understanding Time Under Tension

30:05 Assessing Range of Motion in Leg Press

35:01 Breathing Mechanics and Stability

37:27 Exploring Leg Press Variations

40:29 Single Leg Press and Alternatives

44:58 Sequencing Leg Press in Workouts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

leg press, lower body training, hypertrophy, exercise mistakes, fitness tips leg press, time under tension, range of motion, breathing mechanics, leg press variations, single leg press, workout sequencing, strength training, fitness tips, exercise execution

It's Parkinson's LAW.

Chapters

00:00 Introduction to Shredding Goals

03:02 Dani's Journey and Conditioning Goals

06:02 Prerequisites for Getting Shredded

08:58 Understanding Muscle Mass and Fat Loss

12:07 The Importance of Client Readiness

14:46 Body Fat Levels and Mental Resilience

18:06 Skill Set and Adherence in Coaching

20:55 Mindset and Coping Mechanisms for Success

28:27 Emotional Maturity and Self-Regulation

30:01 Caloric Intake and Metabolic Flexibility

32:47 Understanding Maintenance Calories

34:43 The Importance of Biofeedback

37:50 Red Flags for Fat Loss Readiness

41:58 Digestive Health and Its Impact

44:47 Traits of Successful Clients

51:00 Long-Term Physique Development

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

shredding, fitness, bodybuilding, coaching, muscle mass, fat loss, client readiness, mental resilience, adherence, mindset emotional maturity, self-regulation, caloric intake, metabolic flexibility, biofeedback, fat loss readiness, digestive health, successful clients, physique development

About

The team breaks down whether various body composition change tools & techniques are overrated or underrated.

Chapters

00:00 Introduction and Life Updates

03:07 Casual Approaches to Fat Loss

05:51 Adapting Diets and Meal Strategies

08:54 Training Frequency and Health Updates

11:58 Overrated vs. Underrated: GLPs Discussion

22:05 Heart Rate Monitors for Cardio

25:01 Glute Bridges: Overrated or Underrated?

27:26 Glute Training Insights

29:10 B-Stance RDLs: The Underrated Movement

31:46 The Importance of Hormone Replacement Therapy

36:33 Fasted Cardio: Myths and Realities

38:00 The Value of Versa Grips in Training

42:41 Step Counts and Fat Loss: Finding the Balance

50:02 The Case for Flat Shoes on Leg Day

51:25 Pre-Workout: Essential or Overrated?

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

fat loss, GLPs, heart rate monitors, training, nutrition, overrated, underrated, health updates, meal strategies, fitness glute training, B-stance RDL, hormone replacement therapy, fasted cardio, versa grips, step counts, flat shoes, pre-workout

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

About

Coach Dani joins the show to discuss her backstory + why she joined the team.

We discuss her journey to becoming a world champion powerlifter, winning her bodybuilding pro card, and dig into her training evolution, motivation, and the challenges she faced along the way.

Chapters

00:00 Introduction to Coach Danny

02:01 Danny's Background and Journey

07:17 Athletic Identity and Early Struggles

11:30 Transitioning to CrossFit and Powerlifting

15:32 The Shift to Bodybuilding

18:22 Bodybuilding Journey and Experiences

20:49 Training Evolution: From Powerlifting to Bodybuilding

22:50 Defining Motivation: Goals in Bodybuilding

24:35 Pro Card Journey: Rapid Progress in Bodybuilding

25:52 Improving Conditioning: Lessons from Experience

27:44 The Challenge of Posing: A New Skill to Master

29:32 American Gladiator Experience: A Unique Opportunity

31:24 Becoming a Coach: Understanding the Fitness Industry

33:06 Client Challenges: Overcoming Obstacles in Fitness

36:11 Programming Differences: Personalized vs. Generic Plans

40:24 Advice to My Past Self: Enjoying the Journey

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Follow Dani on Instagram: https://www.instagram.com/daniellameans/

Keywords

Bodybuilding, powerlifting, CrossFit, athletic identity, fitness journey, personal training, competition, mental health, coaching bodybuilding, powerlifting, training, motivation, pro card, conditioning, posing, coaching, fitness industry, client challenges

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Finishing up the listener Q+A questions.

Chapters

00:00 Client Shoutouts and Introductions

01:27 Core Training Insights: Vacuums and Rib Pain

08:34 Fasted Cardio vs. Weight Training: Understanding the Differences

15:42 Breaking Free from Tracking Macros: Maintaining Your Physique

19:33 Choosing the Right Coach: Finding Your Fit

22:35 Nutrition and Activity Management Around Surgery

26:07 Strength vs. Hypertrophy Training: Key Differences

30:04 Addressing Disordered Eating and Compulsive Behaviors

31:29 Correcting Muscle Imbalances: Single Leg Training Strategies

38:41 Reverse Dieting Update: Progress and Insights

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, core training, fasted cardio, nutrition, coaching, surgery recovery, strength training, hypertrophy, muscle imbalances

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A.

Chapters

00:00 Introduction and Personal Updates

00:28 Andrea's Reverse Diet and Show Experience

02:23 Focus on Glute Development and Training Goals

04:50 Training Intensity and Effort Levels

06:23 Jeremiah's Trip and Maintenance Strategy

11:01 Progressing in Fat Loss and Building Phase

20:31 Deciding When to Compete and Long-term Goals

34:55 Calf Building and Accessory Work

42:48 Cardio Duration, Frequency, and Split Sessions

46:03 Menopause, Hormonal Impact, and Muscle Gain

47:44 Making Lettuce Fun and Digestive Considerations

52:19 Recognizing When to Deload and Managing Stress

54:57 Understanding Cardio Types and Prescriptions

55:51 Episode Wrap-up and Next Steps

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, training, dieting, bodybuilding, cardio, muscle building, fat loss, hormonal health, workout tips, lifestyle

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Summary

Jeremiah and Andrea discuss how to determine if a bad training day, high hunger, frustrating weigh-in, etc. means you should change the plan… or just give it time.

Chapters

00:00 Introduction and topic overview

00:23 Why feelings are transient and how they influence behavior

01:17 Common reactions to fat loss discomforts

02:17 Overreacting to temporary feelings and its impact

03:43 The importance of sitting with discomfort and patience

04:47 Discomfort as a wave that passes

06:46 Understanding body adaptation during fat loss

08:14 Hunger and physiological adaptation in fat loss

10:07 Variability in individual responses and mindset

12:12 Building phases and the importance of time

15:10 Dealing with body image and perception

18:24 The process of muscle building and patience

22:16 Lighting, perception, and body image

23:12 Interpreting scale fluctuations and variables

26:57 Training performance and external factors

30:37 Looking at trends over time, not events

33:18 Motivation and action—building momentum

36:20 Standards and discipline regardless of feelings

37:43 Why humans overweigh present emotion

39:37 Objective data vs. emotional reactions

40:51 The importance of patterns over isolated events

43:07 Riding the midline and managing ups and downs

44:15 Conclusion and final thoughts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

fitness, fat loss, mental resilience, coaching, habits, discipline, body image, motivation, adaptation, patience

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

“Meet your clients where they’re at” sounds like good coaching advice… but is it always?

In this episode, Jeremiah and Coach Natalie discuss the difference between supporting a client and enabling the same patterns that are keeping them stuck.

We talk through when a coach should take things slow, when it’s time to push harder, and why real progress often requires getting uncomfortable.

Because the goal of coaching isn’t to keep you where you are. It’s to help you change.

Timestamps

00:00 Meeting Clients Where They Are

03:04 The Balancing Act of Coaching

05:58 Understanding Client Needs and Goals

08:59 The Importance of Meal Plans

11:51 Execution Over Macros

15:11 Teaching Skills for Success

17:51 Capacity for Change in Clients

20:54 Strategies for Beginners

24:07 Long-Term Client Transformations

29:51 Client Readiness for Change

32:20 Building Confidence in the Gym

35:34 Challenging Comfort Zones

39:44 The Importance of Feedback

46:44 Coaching Beyond Comfort Zones

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/

natalieatswell/

Keywords

coaching, client progress, meal plans, nutrition, behavior change, fitness, coaching strategies, client goals, individualized coaching, capacity for change client readiness, gym confidence, feedback, coaching, comfort zone, nutrition, exercise selection, personal training, mindset, client progress

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Struggling to lose fat despite following your plan? This episode dives into the nuances of adherence, revealing how small deviations can sabotage progress and how to truly execute for optimal results.

Timestamps:

0:00 – Intro

1:44 – Real client case study

4:21 – Why adherence is so often overestimated

5:25 – What inconsistent macros reveal

7:41 – Client breakthrough: one week on a meal plan

9:52 – What 100% adherence actually means

11:30 – Mistake #1: Calories hit, macros missed

12:47 – When too much protein isn't actually good

14:29 – Mistake #2: Estimated restaurant meals

17:53 – Mistake #3: Untracked bites, licks & tastes

19:02 – Mistake #4: Liquid calories

21:45 – Mistake #5: Condiments and sauces

23:29 – Mistake #6: Missed or low-intensity cardio

25:11 – Mistake #7: Swapping food macros for alcohol

26:12 – How these mistakes compound

28:41 – What "80–90% adherence" actually looks like

30:48 – The four levels of adherence

38:04 – The 7-point weekly self-audit

40:49 – How locked in do you really need to be?

43:54 – Fat loss purgatory

46:36 – Why fat loss is a phase, not a lifestyle

48:13 – Closing thoughts

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Summary
In this episode, we explore the key habits and mindsets of clients who successfully build muscle.

Chapters
00:00 Personal Updates and Progress Tracking
12:54 Key Habits of Successful Muscle Builders
17:02 Applying Feedback for Continuous Improvement
20:34 Mindset and Growth in Training
25:15 Mastering Muscle Building: The Journey of Progress
27:37 Consistency is Key: The Importance of Training Frequency
30:00 Training Intensity: Embracing Discomfort for Growth
34:18 Overcoming Movement Limitations: The Importance of Execution
42:53 Nutrition and Hydration: Fueling for Success
46:56 Mindset Shifts: Embracing Weight Gain for Muscle Growth
51:39 Addressing Health Issues: The Role of Hormones in Progress
56:30 Delayed Gratification: The Long Game in Muscle Building

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/

Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/

Keywords
muscle building, training consistency, workout videos, training intensity, long-term progress, fitness mindset

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Listener Q+A.

Chapters

00:00 Personal Updates and Show Reflections

07:02 Insights on Posing and Competition Dynamics

08:48 Nutrition Adjustments and Lab Recommendations

11:42 Understanding Photo Shoot Prep and Weight Gain

14:45 CNS Priming and Athletic Training Insights

17:45 Choosing Competition Suit Colors

20:51 Net Carbs and Dietary Considerations

23:57 Cortisol's Impact on Fat Loss

27:01 Post-Workout Recovery Strategies

29:45 Addressing Lagging Body Parts in Training

32:43 Learning from Coaching Experiences

35:49 Coaching Strategies for Weight Loss and Muscle Gain

Links

Apply for Coaching: https://form.typeform.com/to/ubUfJiEu

Living Lean Podcast: https://www.buzzsprout.com/712032

Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/

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