The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

What does “listening to your body” actually mean, without using it as a permission slip to avoid hard things?In this episode, we break down a simple decision filter: damage vs discomfort, plus how to pivot without going all-or-nothing.Then we tackle the mental game of “slow progress” in fat loss: why zooming out beats over-correcting, why process goals matter, and why the work you avoid is often where your results are hiding.Chapters00:00 Listening to your body without making excuses01:14 Damage vs discomfort: the decision filter03:04 Pivoting instead of quitting: give 100% of what you have04:30 Pattern vs exception: zoom out before you decide06:40 Ego workouts vs skill work: training smart on low-capacity days08:29 Your brain wants comfort: environment makes “easy” automatic13:09 Systems and friction: mini-commutes, dog walks, locked-in routines14:23 Worst-case planning + Bare-Ass Minimums (BAMs)17:07 Open loops, overwhelm, and “closing rings” for momentum19:53 Sleep consistency: why it changes everything24:42 Evening “me time” vs distraction: move it to the morning28:39 Q2: Handling slow progress without over-correcting29:05 Redefining “slow”: maintenance skills beat crash dieting32:20 Low-carb as a tool, not a rule: calories and activity still drive results37:07 Trends over days: weigh-ins, graphs, and why 3 weeks matters39:34 Process goals: shifting focus from outcome to actions42:34 Remove “slow”: progress is still progress46:58 The work you avoid is where results hide47:45 “Shortcuts” that help: money reduces friction, not effortIf, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here: ⁠⁠rosentrain.com/exploratory-call⁠⁠⁠Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

A lot of smart, capable people don’t have an information problem.They know the basics, they just can’t follow through.In this episode, we break down why “I know what to do, I just don’t do it” usually isn’t about discipline, motivation, or willpower. It’s about running a plan that collapses the moment real life shows up.We cover the four common “acceptable stories” people tell themselves, the four real reasons action breaks down, and why turning a plan problem into an identity problem shuts you down fast.Then we use the Casio vs mechanical watch analogy to make it simple:Your plan shouldn’t be delicate, high-maintenance, and hard to restart.It should be low-maintenance, easy to return to, and built for busy lives.Timestamps00:00 Why “I know what to do, I just don’t do it” is so common01:29 The 4 common stories people use to explain inaction02:31 Story #1: “I lack discipline” (and why it’s usually not true)06:01 Story #2: “I’m not motivated” (why plans that need motivation fail)08:03 Story #3: “I’m inconsistent” (your environment is winning)11:18 Story #4: “I’m too busy” (busy is a stress test, not the cause)15:50 Why these stories protect identity, and why that keeps you stuck17:50 Weekly check-ins: how to pivot instead of restarting20:11 Theme #1: The plan doesn’t fit real life25:20 Cognitive load, decision fatigue, and why your plan should reduce mental load26:10 Theme #2: Perfectionism and fragile plans (the “reset Monday” loop)31:23 What to do instead: “What’s one thing I can do today?”33:02 Theme #3: Experience and emotion (your brain protecting you)38:07 Theme #4: Identity and self-talk (don’t make it personal)40:05 Don’t turn a plan problem into an identity problem44:32 The Casio vs mechanical watch analogy for weight loss plans49:54 The Casio approach: make it easier to keep going52:32 If you want the full sustainable framework: listen to Episode 5053:03 The 3 takeaways to apply this week54:00 Compassion, effort, and staying in the gameIf, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here:⁠rosentrain.com/exploratory-call⁠⁠Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

Staying informed right now is difficult.For a lot of people, it’s increasing stress, disrupting sleep, and making healthy habits harder to stick to.In this episode, we talk about how to stay informed without burning yourself out, and why protecting your mental and physical health matters even more during stressful, uncertain times.This is not about ignoring what’s happening.It's about protecting your mental and physical health so that you can be a more effective person, which means being more present with your family, having more focus at work, and developing a greater sense of control and stability despite current events.We cover:Why late-night scrolling often leads to more stress, not clarityHow stress and exhaustion hijack your ability to think clearlyWhy falling off track is understandable, but staying off track isn’t helpfulPractical ways to stay consistent with health habits when life feels overwhelmingUnderrated ways to spend money that actually improve quality of life and reduce stressThis episode is especially relevant if you’ve felt anxious, distracted, or off track lately and want a calmer, more sustainable way to take care of yourself.Chapters:00:00 - Late-night scrolling and stress eating01:19 - Distraction, control, and regulation03:20 - Staying informed without checking out05:23 - Falling off track without guilt06:35 - Strength, sleep, and effectiveness07:40 - Why your state matters08:58 - The grocery store analogy10:35 - Buying back time to reduce stress17:24 - Doing the thing vs buying the thing25:42 - Apps that improve quality of life37:20 - Community, contrast therapy, and connection40:21 - Sensory deprivation and reducing stimulus48:12 - Auditing your environment and commitmentsIf, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here:rosentrain.com/exploratory-call⁠Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

This is episode 50, and we wanted to do something different.Instead of a narrow topic, we decided to lay out the entire framework for losing weight and keeping it off long term, in one place.No extremes.No perfection.No trying to overhaul your entire life at once.This episode is especially relevant if:You’ve lost weight before, but it keeps coming backYou feel like you’re “doing a lot” but nothing is stickingYou’re busy, stressed, and juggling work, family, and responsibilitiesYou know all-or-nothing approaches don’t work for you anybmoreWe walk through nutrition, training, movement, sleep, stress, and progress tracking, and how all of it actually fits into real life.If you want weight loss that doesn’t require starting over every few months, this episode will give you the big picture.If, after listening, you’d like help applying this to your own situation, you can book a short, no-obligation exploratory call with Daniel here:rosentrain.com/exploratory-callChapters:00:00 – Why episode 50 needed to be different02:45 – Who this episode is for05:50 – Why weight loss feels harder when life is busy09:40 – Weight loss vs weight maintenance12:45 – Why we are not blaming hormones15:10 – Calories and how weight loss actually works18:15 – Why calorie ranges work better than exact numbers20:30 – Tracking food without it taking over your life24:00 – Protein targets that make sense29:00 – Lean proteins and practical food choices34:30 – The 80/20 approach to eating41:30 – Maintenance days and practicing real life44:00 – Steps, movement, and daily activity50:30 – Why strength training matters for fat loss56:00 – Why “toned” bodies require muscle1:02:30 – How often to train without burning out1:13:30 – Building habits without doing everything at once1:22:00 – Sleep as a fat loss tool1:27:30 – Stress, planning, and consistency1:41:30 – How to track progress beyond the scale2:03:30 – What long-term success actually looks like2:05:30 – What’s coming nextFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coach mentioned: Jordan Syatt https://www.instagram.com/syattfitnessCheck out episode 16 for a deep dive on strength training: https://open.spotify.com/episode/7yUgkw5zMfs6fgMAUfFlR5?si=e7fa8c64084f47afThis podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠https://www.rosentrain.com/disclaimer

This week we kick things off with a truly painful dad joke, and then get into the real stuff.First, we talk about why you can feel completely exhausted after strength training, and when that fatigue is normal versus when it is a sign you’re pushing too hard or not recovering well.We cover practical recovery levers like sleep quality, stress, hydration, and fueling your training properly, plus why going super low-carb can make lifting feel brutal for a lot of people.Then we answer: what’s the best kind of protein powder to use?We break down whey vs whey isolate vs casein vs plant-based, when casein can be useful, what to look for on labels, and how to avoid overthinking it.Finally, we tackle a big one: “I’ve been losing and regaining the same 10 pounds for the last three years. How do I get out of this cycle?”We talk about why extreme approaches often backfire, how to make weight loss more sustainable, why most people have a maintenance problem (not a weight loss problem), and how shifting the goal away from the scale can help you keep results long term.If you’ve been working hard this year and you’re not seeing the progress you want yet, book a call and we’ll see if we can help: rosentrain.com/callRecommended Protein Powder: Legion Athletics (who sponsor Daniel, and this is an affiliate link)Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠https://www.rosentrain.com/disclaimer

In this episode, we talk about why weight loss really did feel easier before kids.We break down how sleep, stress, time, and responsibilities change the game once real life kicks in.We unpack the popular advice to “just find a workout you enjoy” and where that helps vs where it quietly holds you back.We explain how to use fun movement and still get serious results, and why strength training becomes non-negotiable if we want to stay strong, capable, and lean long term.We walk through what actually counts as a “good” workout when we are tired, short on time, and pulled in ten directions.We share how we think about effort vs outcome, excuses vs real constraints, and what to do when every pound we lose seems to creep back on.Study mentioned: "Daily energy expenditure through the human life course" https://www.science.org/doi/10.1126/science.abe5017Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠https://www.rosentrain.com/disclaimer

As of Monday, January 5th, 2026, we have a limited number of spots open for new clients. If you want to learn the skills to lose weight and keep it off long term, book a no-obligation call with me at rosentrain.com/call.In this episode, Coach Santo and I break down why most goals fail and what actually needs to be in place for a goal to be achievable in real life.We talk about how to set goals that are specific and measurable without being rigid, how to uncover the real reason you want the goal in the first place, and how to choose a realistic timeline that matches your energy, stress, and responsibilities.You’ll learn how to shift from outcome goals to process goals, set Bare Ass Minimums for busy or chaotic weeks, and design your environment so consistency takes less effort.We also cover how to track progress without obsessing over the scale, how to reward effort rather than outcomes, and how to adjust the plan when life gets stressful, without quitting or starting over.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠https://www.rosentrain.com/disclaimer

The week between Christmas and New Year feels like a fever dream.No schedule.No structure.In this episode, we talk about why this “in-between week” derails healthy habits and how to use it to your advantage instead of starting January behind.We share simple, low-pressure ways to stay grounded, why planning matters even when nothing is on the calendar, and how this week can quietly set the tone for the entire year ahead.If you want January to feel calmer, more intentional, and less like a restart from zero, this episode is for you.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠- We recorded an entire episode explaining how to start strength training. If you're on Apple Podcasts, go to episode 16. If you're on Spotify, click here for the episode.- Coach mentioned in this episode: Jeff Dalzell https://www.instagram.com/jeffdalzellfitness/This podcast provides general fitness and nutrition information only. It is not medical or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠https://www.rosentrain.com/disclaimer

We cover holiday stress eating, how to deal with all the holiday treats, and a simple approach to that weird week between Christmas and New Year.Go check out episode 42 for our full Holiday Survival Guide.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

We cover simple, realistic ways to stay consistent through the holidays, even when the weather is brutal and your schedule is packed.We talk steps in the cold (and indoor backups), why December “progress” can feel weird, how to adjust your training plan without quitting, and the simplest way to get back on track after a holiday meal.Plus, discipline is not going all-out - it’s showing up with whatever you’ve got, and why the boring approach wins long-term.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

This week we talk about how to deal with those people who keep pushing food and drink on you, how to deal with all the holiday treats in the office, and how to decide when it's appropriate - and how - to indulge.Low-risk alcohol guidelines: ⁠https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.htmlFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

Happy Holidays! On this week's episode, Coach Santo and I talk about how to finish the year strong - even if the coming weeks are full of events.Get the PDF version of my Holiday Survival Guide: https://www.rosentrain.com/holidaysLow-risk alcohol guidelines: https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.htmlFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

Our Black Friday offer is now LIVE! Go to ⁠rosentrain.com/call⁠ to book a no-pressure call with Daniel to see if you'd be a good fit for our coaching service.This week, we answer a lot of questions, including:- How to stop losing and regaining the same 20 lbs over and over again- Building muscle in your 40s- Handling people who try to push food on you- A lot more!Go back to episode 13 to hear Jen's story.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

Our Black Friday offer is now LIVE! Go to rosentrain.com/call to book a no-pressure call with Daniel to see if you'd be a good fit for our coaching service.In this week's episode of the podcast, we have a wide-ranging conversation covering motivation, how to overcome weekend off-track, what to do if you've tried every diet out there, and more!Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

We answer a ton of questions on a wide variety of topics, including:- the necessity of tracking calories for weight loss- how to realistically fit workouts into busy schedules- strategies for handling social events without derailing progress- the significance of self-care for parents- the challenges of weight loss and training as one ages.Health Canada Alcohol Guidelines: https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.htmlFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

We discuss the importance of mindset in achieving fitness goals, touching on the significance of gratitude journaling, managing stress and sleep, and the influence of social media on mental health. Enjoy!Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠⁠This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

We break down how to get leaner without losing muscle. We talk strength training for fat loss, the role of protein, and how structured workouts and consistency drive real long-term results.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters:00:00 Thanksgiving Reflections and Family Time02:40 Cardio Workouts and Personal Progress05:30 Strength Training Insights and Personal Achievements09:10 The Importance of Consistency in Fitness12:52 Strength Training vs. Nutrition for Muscle Preservation14:33 Addressing Muscle Loss During Weight Loss21:24 The Importance of Protein and Strength Training26:11 Strength Training vs. Protein Intake28:42 Lifting Weights for Fat Loss32:40 Random Workouts vs. Structured Training40:50 Maintaining Muscle Through Weight LiftingThis podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

We talk about taking ownership of your health, managing time, and making mindful choices that add up. We explore how accountability, consistency, and self-acceptance create lasting progress - without chasing perfection.Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters:00:00 Introduction and Recent Workouts02:32 The Importance of Sleep and Stress Management05:15 Prioritizing Health and Time Management07:53 Accountability and Ownership in Health Choices10:34 The Snowball Effect of Choices13:30 Financial Analogies in Health and Fitness16:11 Making Positive Choices and Building Habits20:07 Navigating Nutritional Choices and Mindful Eating23:05 Taking Ownership of Your Fitness Journey24:38 The Health at Every Size Movement: A Critical Perspective27:42 Shifting Goals: From Aesthetic to Performance34:15 Setting Goals for the Future: Health and Fitness FocusThis podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

In this episode, we talk about how to stay consistent with fitness and nutrition when life gets busy, how technology can help, and why simple habits make the biggest difference.Article we referred to: 'The Cost of Getting Lean' https://www.precisionnutrition.com/cost-of-getting-lean-infographicFollow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters00:00 Understanding VO2 Max and Its Importance02:46 The Evolution of Dating and Personal Connections05:35 Cardio Progress and Personal Fitness Journeys08:21 The Role of Technology in Fitness Tracking11:04 Exploring Blood Glucose Monitoring for Health13:59 Managing Health and Nutrition in Busy Lives17:02 Addressing Fitness Questions and Concerns29:08 Staying on Track During Busy TimesThis podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer

After updating you on our cardio progress , we share how to overcome the "I'm too tired to workout today" mindset with an approach that works for us 95% of the time.And we tell you what to think of Starbucks' latest protein latte. Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/santo.chiappetta/⁠⁠⁠⁠⁠⁠⁠Chapters00:00 Cardio Progress and Accountability02:41 Motivation Strategies for Workouts05:13 Overcoming Workout Resistance07:33 Mindset Shifts for Consistency10:02 Identity and Movement12:26 The Importance of Consistency15:08 Movement as a Lifestyle18:49 Embracing the Fit Identity20:18 Balancing Work, Family, and Fitness21:44 Prioritizing Health Over Distractions23:35 Finding Time for Health in a Busy Life25:48 Active vs. Passive Rest27:34 The Starbucks Protein Latte DiscussionThis podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: https://www.rosentrain.com/disclaimer