Fit(ish) Project

Are you following a program or just hoping your workouts will "work themselves out"?  In this episode, I teach you how to stop winging it and build a plan that actually delivers results. Here's what you'll gain: * A breakdown of the 4 essential movement types (strength, cardio, mobility, walking / daily movement) and why each matters * Why structured training consistently beats random exercising and how it speeds up your progress * How a personalized plan will save you time (less wandering in the gym, fewer wasted sessions) * Easy-to-adapt routines for 2-hour or 4-hour weekly time budgets, plus the keys to recovery, sleep, and nutrition to make it all work 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Everybody wants to know: What's the best diet?   Keto, Mediterranean, Paleo, Carnivore.  The options are endless, and everyone has an opinion. The truth is, the "best" diet depends on you. What You'll Learn in This Episode * The pros and cons of today's most popular diets * How to match a diet style to your personality and lifestyle so you can actually stick with it long term * The patterns that the most effective diets all share * Practical takeaways to cut through the noise and finally answer the question: what really is the best diet for you 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

In this Q&A episode, I'm tackling some common struggles people face with fitness, weight loss, and dealing with injuries. You'll learn: * How to handle cravings without derailing your progress (and the difference between true hunger vs. mental cravings) * What to do about hip soreness when starting running and how to prevent it long-term * Smart strategies to keep training when you're injured so you don't lose momentum * The best ways to recover when you're sore but still need to get a workout in * Why plateaus happen and what to do when the scale stops moving * How to transition away from calorie counting without gaining the weight back 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Most people don't get stuck Monday–Friday. It's the weekends... football, alcohol, pizza. That throws everything off and keeps people feeling stuck. Good news is you can do both, though!   In this episode, I'll break down: * How to set the right goal for the season (lose, maintain, or just enjoy). * 3 simple weekend strategies to enjoy food and drinks without blowing progress. * Quick tips for alcohol, snacking, and getting steps in. * Why the scale always jumps on Monday and how to handle it. Listen in and walk away with a game plan you can actually use this weekend. Food Accounts To Follow For Low-Calorie Recipes Flexible Dieting Lifestyle [https://www.instagram.com/theflexibledietinglifestyle?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==]Tasty Shreds  [https://www.instagram.com/tastyshreds?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==] 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Fitness trackers are everywhere, but are they actually helping you get results or not? In this episode, I break down the science, benefits, and pitfalls so you know how to use them effectively. You will learn: • What fitness metrics to pay attention to • The biggest mistake people make when using fitness trackers • How trackers can boost motivation and accountability without running your life • The dos and donts so you get the benefits without the stress 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Ever stepped on the scale and nearly panicked? The good news it's rarely a bunch of fat gain. Today, I'll show you what's really happening when the number shoots up and what to do about it. What You'll Learn * Why scale spikes are usually water retention—not fat gain and what actually causes them. * The main triggers behind sudden weight jumps (carbs, salt, alcohol, stress, sleep, workouts, digestion). * Practical strategies to bounce back without detoxes, crash diets, or punishment workouts. * How to measure real progress beyond the scale so these moments don't derail your motivation. 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Most people think fitness is about doing more, eating less, and grinding harder. But the truth is your approach has to evolve if you want results that last. In this episode, I break down real questions about training, calories, and what actually works. What you'll learn: * Why your 20s and 30s require very different approaches to training and recovery * Do you really need to track calories to lose weight—or is there another way? * The most effective way to set your calorie target (and mistakes to avoid) * How to maximize results when you're short on time with warm-ups, mobility, and exercise selection 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Only 1 out of 10 people who lose weight will keep it off longer than 5 years. They aren't special. They do a few things most people don't. In this episode, we break down exactly what those things are so you can use them too. * Why most people regain the weight within 1–5 years — and how to avoid becoming another statistic * The 7 key habits successful weight loss maintainers have in common (and how to start building them today) * How to design a lifestyle you actually enjoy so the results stick for good * The mindset shift that makes getting back on track after a setback easier than ever 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

It's hard to fix problems you don't even see clearly. If you feel like you're doing everything right but still not making progress this episode will help you figure out why. In this episode, I break down: * The perfection trap that keeps smart people stuck at the starting line * Why your expectations are making you quit too soon * The real reason it feels like you're spinning your wheels (and how to fix it) * How to start shifting your identity with small, consistent wins 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Can you really lose fat and build muscle at the same time? In this episode, we break down the truth about body recomposition and whether it's the right move for you. What You'll Learn: * What body recomposition is and how it actually works * Who should focus on fat loss, muscle gain, or try to do both * Real strategies to get stronger, leaner, and feel better in a practical way  * Pros and cons of recomposition vs. traditional bulking/cutting * How to know which approach fits your body, goals, and lifestyle 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Tiny changes. Major progress. Discover how simple tweaks can transform your diet, training, mindset—and results. It's the 1% better mindset but backed with practical things for you to add in today.  In this episode, you'll learn how to… * Nutrition hacks that stick: flavored or sparkling water, frozen strawberries, crockpot meals, smart fast‑food swaps. * Efficient training boosts: superset and rest‑pause strategies, lifting straps, sneaky steps (walking pad), and going close to failure. * Consistency made easy: set specific training goals, use accountability, and lean on the 5‑minute motivation rule. * Lifestyle wins: calorie‑cycle around your social life, pick low‑calorie drinks, ban your phone from the bedroom, and sneak in short walks. * Mindset & mobility on the go: take the stairs, sit on the floor, choose fun cardio or podcasts, and build healthy habits into daily life. Tune in for quick, actionable tips that stack into big wins. 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

In this episode, we're diving into how to fix a slower metabolism, fat loss travel tips, and answering some common questions about optimizing your gym routine and nutrition. Topics covered: * Understanding metabolism and what factors can slow it down * Practical ways to boost your metabolism with simple habits * Travel-friendly fat loss tips to stay consistent on the go * When and why to change exercises in the gym for better results * How to get more protein without adding extra calories to your diet 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Your fat loss doesn't start in the gym. It starts at the grocery store. In this episode, I'm breaking down exactly how to shop like someone serious about losing weight and keeping it off.  Here's what you'll get from this episode: * The biggest grocery shopping mistakes that sabotage fat loss (and what to do instead) * A simple strategy to build your weekly grocery list without feeling overwhelmed * The exact foods I recommend for high-protein, high-volume, and high-satiety meals * How to balance the 80/20 rule and avoid keeping trigger foods that lead to overeating If you need some recipes, you can grab my free cookbook with over 50 macro-friendly, high-protein meals — linked in the show notes. 50+ Recipes To Make Weight Loss Easier  [https://www.canva.com/design/DAGk1cETAFY/Xm9kemZiGE-3ZO1Z9IZg8w/view?utm_content=DAGk1cETAFY&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hdc2ee4ddba] 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Most people don't fail because they don't want to change. They fail because they're stuck in the wrong mindset and focused on the wrong things.  In this episode, we break down the mindset shifts and real-world habits that separate the people who finally make it stick from the ones who keep starting over. * Why trying to be perfect keeps most guys stuck — and what to focus on instead * How the most successful clients think about food, progress, and long-term change * What "strategic ignorance" is and how it quietly sabotages your goals * The underrated mindset shift that makes fitness sustainable (and actually enjoyable) * How simple tracking and awareness (not obsession) leads to better results 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

In this episode, I break down the real science behind metabolism, aging, and why most people are blaming the wrong thing.  I've coached everyone from middle schoolers to 70+ year olds — and the truth is, progress is possible at any age when you focus on what actually matters. Here's what we dive into: * What the latest research really says about how metabolism changes with age * Why gaining weight seems so easy as we age and how to stop it from happening * How much the average American actually eats and moves and why you should know * What to focus on instead to kickstart results and build a body you feel good in 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

In this episode, I answer real questions that cut through the noise and get to the truth about fat loss, discipline, and what actually works. Here's what we dive into: * What the fat-burning zone really means (and why it doesn't matter like you think) * How to practically build discipline when motivation is low and life is busy * My honest thoughts on GLP-1 meds like Ozempic and when they might actually help * Why the scale can go up when you first start dieting—and what to focus on instead * High reps vs low reps for building muscle: which is better and why it depends If you're tired of second-guessing everything and just want real answers from someone who's lived it—this one's for you. 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Tired of starting over? This episode breaks down why motivation isn't your problem—it's your system.If you've been trying to do everything right but still can't stay consistent, this is the missing piece. Here's what we'll get into: * A simple way to build a system that works for your life * How to stop relying on willpower and stay consistent * Real examples from my own journey and clients * What to focus on daily to lose fat and build muscle without overthinking it 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

In this episode, I sit down with my client Nate — a busy dad and husband who's lost over 90 pounds and recently crushed a half marathon! We talk about the real stuff — what it took to get started, the plateaus he faced, and how we built a plan that actually fit his life. We'll get into: * What finally pushed Nate to take action on his health * How he lost 90+ pounds while juggling work, family, and life * The mental shifts that helped him stay consistent (even during tough seasons) * His approach to food, training, and building momentum over time Whether you've got 30, 50, or 100 pounds to lose, Nate's story will show you what's possible when you stop chasing quick fixes and start playing the long game. 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

Most people focus only on the physical side of fitness—impressive before-and-afters, building muscle, and losing weight. That stuff is great, but the mental side matters most if you want to keep those results for years to come. In this episode, I'm breaking down the mindset shifts so you can make this a lifestyle and avoid being like the majority of people who put in all the effort only to watch their results slip away. Here's what you'll take away: * Why setting the right expectations from the start matters way more than you think * 3 popular beliefs about fitness holding you back * How to track progress beyond just your weight and measurements * A simple way to build real confidence and start acting like the person you want to become 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

In this episode, I'm answering 5 questions I've gotten recently. Mixing the facts with personal experience and as always some practical tips you can use to improve your health and fitness starting today.  Here's what I cover: * How many workout days per week you need for the best results  * Whether you should track calories or all your macros * How to build confidence after failing so many times * The impact weight loss has on your life outside the gym * How my own workouts and diet have changed since losing 100 pounds 1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]