Fit(ish) Project

The scale can be one of the best tools for fat loss or the fastest way to quit early when you don't know how to use it the right way. Thousands of people stay stuck or quit because of public enemy #1: the scale.  In this episode, we're going to fix that! You'll learn: * Most common scale mistakes people make and the simple changes you can make to fix them starting today * Why the scale can go up even when you're doing everything right and the main drivers that have nothing to do with fat gain * Best practices using the scale that makes weigh-ins actually useful you stick to the plan and see better results  * How to know you're making real progress even if the number isn't moving much by using other important metrics in addition to the scale  Get tons more practical fitness content made for everyday people. 👇 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 and A episode, I answer common questions about fat loss, muscle building, and cardio  and give you practical strategies you can use right away. * How to eat in a calorie deficit without feeling like you are starving by looking at things like fiber, volume eating, pre-planning, and your food environment. * Whether meal timing matters for fat loss, and how to choose between a few bigger meals vs more frequent smaller meals based on what actually helps your hunger and consistency. * How many sets per muscle per week you really need to build or maintain muscle, including the minimum effective dose, the realistic sweet spot for most people, and when higher volume makes sense. * How much extra cardio actually helps with fat loss and whether or not it's worth it  * How sleep affects how much fat you lose and how much muscle you build  Join the 8 Week Washed Up Challenge  [https://www.bassbuiltfitness.com/washedupathletechallenge]

If eating healthy feels hard, it's probably because you're trying to change your whole life overnight instead of building a simple system you can enjoy that's easily repeatable.  In this pod, we'll go over: *  The key to picking an approach that feels doable, not extreme, so you actually stick with it * A repeatable weekly diet that keeps meals simple Monday through Friday, adds variety on weekends, and still allows 1 to 2 meals out without blowing everything up * Simple protein and meal shortcuts (crockpot, whey, Greek yogurt, bars and shakes, canned and frozen foods, fast food upgrades) that save time and keep hunger under control * Practical planning tips that make the healthy decision the easy decision (running meal list, staple grocery list, pickup or delivery, ingredient prep, and what to do when travel makes things messy) The "I DONT HAVE TIME" Cookbook [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]

The goal isn't just to live more years, it's to actually enjoy those years. In this episode I break down 7 things you can start today that make you healthier now and stack the odds in your favor long term. What you'll get from this episode * The 7 biggest "longevity levers" that matter most (no hacks, just the fundamentals that actually work) * Why each one matters in real life and how it connects to the biggest health problems people face * Simple, doable action steps you can start today for every category (movement, food, stress, relationships, and more) * The mindset shifts that make this sustainable so you stop doing all or nothing and start building health for life 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]

A real conversation with Lynn, a dad of 3 and former athlete, on how he built a sustainable fitness routine that helped him lose fat, build muscle, and show up better for his family without burning out. In this episode, we talk about: * The simple diet changes Lynn made to lose body fat and build muscle without feeling restricted * The mindset he uses to balance work travel, family life, and training when life gets hectic * How prioritizing his own health created a ripple effect that benefited his entire family * The identity shift from former athlete to fit dad and how he rebuilt consistency in this new season of life 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]

If you want practical tips on fat loss, muscle building, or motivation, this Q and A episode is a rapid fire reset with simple answers you can actually use this week. * Good foods to eat for fat loss so you feel full, hit your protein, and stop guessing what "healthy" even means * Filling low calorie foods that actually taste good so you can stay in a deficit without feeling like you're dieting * Best workout splits when you're short on time so you still make progress even with a busy schedule * Getting stronger and building muscle once you've hit a plateau with the simplest levers to pull 1st * Steps or cardio for faster fat loss and how to use it without burning yourself out * What to do when motivation is lacking so you can stay consistent even when you don't feel like 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]

Tracking calories is a skill that removes the guesswork so you can stop spinning your wheels and start losing fat on purpose. This episode shows you how to do it without adding a bunch more to your plate. In this episode, you'll learn * • The basic principle all fat loss methods follow * • How to simplify your macros with a simple focus on calories and protein * • The biggest myths that keep people stuck and what's actually true about metabolism, restriction, and time * • Practical tips that make it easy and sustainable day to day (including eating out) 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 sharing the simple life hacks and mindset lessons that helped me lose 100 pounds, run a marathon, and stay in great shape in a way that felt doable and sustainable. What you'll get from this episode * Simple ways to make the healthy decision the default, even on busy days * Small habit upgrades that create outsized results without needing perfection * A better way to think about goals and consistency, so you stop starting over * The mindset shift that helps you handle setbacks and keep moving forward with a 1% better approach 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 fail at fat loss because they chase fast results with methods they can't sustain. In this episode, I break down the exact mindset and simple system that helped me lose 100 pounds and keep it off for 9 years. * Why 80 to 90% consistency beats perfection, and how to set expectations so you actually stick with it * The 5 pillars that drive sustainable fat loss: calories, protein, steps, workouts, and the 1% better mindset * How to pick a realistic calorie target and adjust based on real feedback like scale trends, progress photos, and how your clothes fit * The practical "do this today" steps for protein, daily movement, and weekly lifting so you build results you can maintain for years 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 and A episode, we break down fat loss, muscle building, and discipline in a way you can actually apply starting today. Here are a few things you can expect to learn:  * How to lose a large amount of weight without gaining it back  * Actionable tips to stop stress eating  * How to build muscle in your 30s the most effective way * How to build real discipline that sticks into the new year 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]

Learn how to add years to your life, plus add some life to those years by understanding these 3 numbers. In this episode, we break down the 3 metrics that predict not just how long you live but how strong, fit, and confident you feel along the way. * Why understanding your VO2 max is important and how to improve it  * Clear strength targets so you feel strong and fit today and in the future  * What a healthy body fat range actually looks like and how to start moving toward it * How to turn all of this into a realistic weekly plan for training and nutrition you can actually stick to 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]

Loose skin is one of the biggest fears people have about losing weight. In this episode, we'll break down what actually matters and what you can do about it, so loose skin is not the thing that stops you from getting healthy. * How losing 100 pounds affected my own skin, and what I did that helped limit loose skin * The main things you can control like weight loss speed, lifting, protein, sleep, and basic skin care * The things you cannot control, like age, genetics, how long you have been overweight, and how much you plan to lose * A simple plan to follow to keep your skin as tight as possible 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]

If you are going to spend time working out then you might as well get the absolute most out of it. In this episode I share what I have learned from over 15 years of training myself and years of coaching others. • How you can use cardio and performance goals to see better results over time • How to get more out of the workouts you already do using simple progressions and back off sets so you can keep adding strength without adding a ton of extra time • Small upgrades like straps, finishers, smart rest times, and filming your form so you build muscle faster without living in the gym • Controlling the big levers outside the gym like sleep, and food to speed up your 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]

If you have spent years knowing you need to change but cannot seem to stick with it, this one is for you. Kyle has lost over 60 pounds total and more than 40 of those pounds in the 15 months we worked together, all while traveling for work and becoming a new dad. In this conversation we break down how an everyday guy with a busy schedule and real life stressors finally made it stick for good. You will hear: • What finally clicked for Kyle after years of starting and stopping • How he learned to eat in a way that works for real life, not just a perfect week • The simple structure we used to balance work travel, family life, and progress • How becoming a dad shaped his motivation and his choices • The mindset shifts that helped him stop chasing quick fixes and build a lifestyle If you are a guy who has been telling yourself you will start on Monday, or you feel like you have tried everything and nothing sticks, Kyle's story will hit home. He is a normal guy who decided he was done feeling stuck and was ready to become the kind of man his family can look up to. 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]

Q&A episode diving into the common questions around diet, exercise, and anything health-related. In this episode, you'll learn  * How to get rid of excessive late-night snacking  * Best tips for building a strong and muscular back  * Fat loss fast food options when you're on the go  * 3 options when you hit a weight loss plateau  * Best ways to prevent muscle loss when mixing cardio and strength training  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]

Let's settle this debate! Snacks can help you lose fat or quietly stall your progress, depending on how you use them. In this episode, you'll learn exactly how to make them work for you rather than against you. In this episode, we'll lay out:  * Hidden benefits of snacking  * Sneaky problems with snacking  * Who it's best for and who it's not  * Best "fat loss" snacks  * Practical snacking tips you can start using today   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]

Leaner, stronger, and live longer are 3 of the most common fitness goals. We break down exactly how to move from where you are to where you want to be, one level at a time. In this podcast, you'll learn: * How to set honest expectations so your plan matches what you can commit to  * The key habits you need to get leaner, build muscle, and live longer  * Practical next steps you can use to start improving today 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]

Let's be real, you won't always be perfect with your fitness. Busyness, stress, and life will make it difficult sometimes, but there are plenty of ways to keep momentum rolling.  In this episode, we go over 15 ways to improve your training, diet, and lifestyle in under 5 minutes. What you'll learn * How to get a good workout even when short on time * Easy ways to stay more consistent with your eating habits * Quick wins to better manage stress and improve sleep  * And much more!  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]

A Q & A episode answer common questions about fitness and health and anything in between. In this episode, you'll learn: * How to stay consistent when life gets busy (and drop the guilt when you miss workouts) * How much training it really takes to maintain your muscle and progress * The truth about carbs — when they're helpful, when they're not, and how much you actually need * Tips for starting running without burning out or getting injured * How to balance lifting and cardio while breaking through weight-loss plateaus If you liked the podcast here's some other things to check out 👇 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 former client Karen who's lost 70 pounds and completely changed her life. Karen was overweight most of her life before deciding enough was enough. She made the leap, built consistency, and turned things around while juggling grad school and working overnight shifts. We dive into: * What finally motivated her to start * The physical and mental changes that came with the journey * How she stayed consistent through tough schedules and long nights * The mindset shifts that helped her keep the weight off If you've ever felt like life is too busy or the odds are stacked against you, this story will prove what's possible when you commit and take ownership. 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]