Episodit
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Learn exactly how and who can build muscle and lose body fat at the same time (spoiler... it's probably you).
Who can build muscle and lose fat at the same time Do you need to bulk and cut cycles to improve body composition? How our body builds muscle and burns fat The beauty of âNewbie Gainsâ Realistic timelines for muscle growth and fat loss How body recomposition changes your body, health, and life How to build muscle and lose fat at the same time How to train for muscle growth How to eat for fat loss The most important tip of allFollow Herman on IG @wiseandwell.fitness
The Wise & Well Method
â Apply for 1-on-1 Coaching (Build muscle, lose fat, and build lifelong healthy habits)â
App-Based Strength Training Plans ($39/mo)
â Sign Up Todayâ
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Struggling to make health and fitness habits last longer than 30 days?
Tired of "starting over" and feeling like you are always playing catch-up?
This episode is for you...
- Coaching client win of the week
- The only game is the long game
- â30 Day Transformationsâ are not real
- Treat fitness how you would treat money
3 strategies for lifelong fitness
Use a âflexible dietingâ approach with nutrition Look at progress and wins outside of the scale Focus on being 80% consistent.. not 100% perfectConnect with me on IG! @wiseandwell.fitness
1-1 Fitness & Nutrition Coaching
â Apply Hereâ
App-Based Training Plans ($39/month)
â Get Startedâ
LEAVE A REVIEW AND GET FREE COACHING! Send me an email at [email protected] after you leave a review and you'll be entered to a full month for free.
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I am incredibly excited to share an update on the evolution of Wise & Well and why it's so important for you...
I want to hear from you! If you are someone who...
Has lost some weight... and seeing progress may be slowing down Has tried all the fad diets & workout trends... and wants something sustainable now Has a slight (or major haha) fear that you will re-gain the weight and have to "start over" Struggles sometimes with all-or-nothing thinking that leads to self-sabotage Wants to lose weight... but also wants to feel strong, fit, and healthy Is ready to make this the last time you lose weight...â Do me a favor and tap here to fill out a survey that will help Wise & Well support your goals better.â
And if you are interested in applying for 1-on-1 coaching to make your goals a reality... Fill a coaching inquiry below.
â Apply for Wise & Well Coachingâ
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Brooks Coleman is back to discuss the concept of "ACT" and how to start taking actions that align with the life you want to live.
Why Brooks is shifting his focus to behavior & mindset The problem with telling people to just âmove more, eat lessâ Leaning into discomfort Taking actions toward the actual life you want Do you need more self-love or tough love? The self-improvement paradox The lie about âhappinessâ Will it ever be enough? Are our expectations becoming more unrealistic? Stop only living for the future Need some help with your training & nutrition? How to âdrop anchorâ when our mind is a stormFollow Brooks @thebrookscoleman on IG
Follow Herman @wiseandwell.fitness on IG
Want to stay connected with Wise & Well? Tap here to join the weekly newsletter.
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Do you need to add calories to build muscle? Do you need to reduce calories to lose body fat? Can you do both at the same time?
I answer this question I got from a follower on IG in this solo episode.
When you should definitely eat more or less Do you need to eat more to build muscle? Is "Bulking" and "Cutting" necessary? How to build muscle & lose fat at the same time What should you do?Need some help with your training & nutrition?
The Wise & Well Method is my online coaching program where I work with you 1 on 1 to help you get stronger, lose body fat, and build lifelong healthy habits.
Learn more about the Wise & Well Method
Just need a workout plan?
The Foundation gives you a consistent training program at a fraction of the cost of coaching (only $39/month).
New training plans every 6 weeks An app to track your progress Ability to chat me when you have questions A supportive communityUse code "WISE50" at checkout to get 50% off your first month.. and if you hate it after the first 30 days... I'll give you your money back. No questions asked.
Join The Foundation today for only $39/month
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Hermanâs wedding update (this was recorded 1 week prior to the wedding) Sarahâs baby update Why maintaining weight loss is harder than weight loss itself Finding new goals that feel as good as weight loss Maintenance requires practice How to keep growing during maintenance The 3 keys to maintaining weight loss The problem with âthe last 10 lbsâ
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How to lose the last 20 lbs
Why the last 20 is harder than the first 20 Are you really in a plateau? Do you need to cut calories more? Do you really need to track every calorie? Can you just move more? How to build muscle and lose fat at the same time How to keep the weight off for good. Are the last 10 lbs worth it?Want to lose weight without losing muscle... or your mind?
Check out Wise & Well 1-on-1 coaching.
Just need a training plan without the coach?
Check out The Foundation for only $39/month
Not sure what you need?
Book a free strategy call
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Alex Thieme, fitness coach, joins the show to lay out realistic expectations for body changes and how to keep going for the long haul.
How long it really takes to build muscle & lose body fat How Hollywood creates unrealistic expectations Why maintaining weight loss is so hard for most people Going on offense with fitness & nutrition Why strength training is so good for weight loss maintenance Do it because it feels good⊠not because it makes you look good Why it will never feel like âenoughâ Can weight loss actually make you happy? Making fitness enjoyable long-termFollow Alex @alexthiemefitness on IG
Follow Herman @wiseandwell.fitness on IG
NEW PROGRAM LAUNCH 8/6
"The Foundation" will be a training plan that updates every 6 weeks with an app to track your lifts & progress.
It will entirely take the guesswork out of building muscle and getting stronger (at an incredibly affordable rate).
Sign up by 8/6 to lock in the Founder's Rate ($29/month)
After 8/6... it will be $39/month for all new members.
Tap Here to Sign Up for $29/month
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There are 7 days until I get to marry my best friend and favorite person in the world.
With wedding week coming up... I wanted to share 3 reminders for a fit AND happy life.
1. Meaning comes from leaning into the hard things
2. Some weeks are not about food and fitness⊠and that doesnât need to prevent you from hitting your goals
3. Donât forget to enjoy the âgood timesâ
NEW Training Program Launching 8/6!
The Foundation is an online training program that is guaranteed to help you build muscle & get stronger.
Sign up before then you'll get in for a Founder's Rate of only $29/month
New workouts every 6 weeks 3 day & 4 day training plans available At home and full gym versions An app to track your lifts Community chat for Q&A & support Unlimited form checksClick here to join the wait list and lock in the Founder's Rate.
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Sam Forget is back! This time we dive into realistic fat loss expectations and creating a body that matches your ideal lifestyle.
Living in a country without knowing the language
How learning Spanish is similar to fitness
Why âfailingâ is a superpower
Swinging momentum when youâre in a fitness ârutâ
Creating a realistic weight loss timeline
Maintenance is underrated
What it truly feels like to be single digit body fat %
Creating realistic fat loss goals
None of us are perfect
Follow Sam @coachsamforget on IG
Follow Herman @wiseandwell.fitness on IG
Want to accelerate the process of building muscle and losing body fat?
Book a consultation call today to learn about Wise & Well Online Coaching. Training + Nutrition + Mindset.
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Are you frustrated about seeing the scale swing on a daily basis? Then listen to this.
I cover...
Why the scale fluctuates so often What this actually means for weight loss 3 strategies to stop letting the scale ruin your dayAfter listening to this episode...
If you want to get stronger, feel more confident with food & fitness, and lose weight that really lasts this time...
Apply for the Wise & Well Method below.
This is a 1 on 1 coaching program that takes the guesswork out of your workouts and nutrition.
Most importantly...
The Method gives you the necessary tools and knowledge to make sure the results last 30 years... not 30 days.
Fill out the form below and I'll reach out to set up a free consultation call.
You are one click away from everything changing...
Apply here
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Join me for the first official "Quick Bite" as we tackle the topic of All-or-Nothing thinking.
This is a new segment of the show that will be focused on short but effective episodes.
I'll share lessons from personal and client wins/struggles and make sure you are hearing helpful content more frequently.
If you are enjoying the show, don't forget to hit subscribe and leave a 5-star review! I really appreciate your support.
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Bronson Dant, Author and Coach, joins the show to discuss the holistic aspects of living a healthy life and how that definition likely needs to evolve in your own life.
Finding the âbestâ diet is a distraction from the real problem Why we often miss the forest for the trees in fitness âThe Happiness Trapâ The disconnect between fitness expectations and reality Re-directing your fitness âdriveâ âShiny object syndromeâ Do you actually want it? Because itâs ok if you donât⊠Who you follow online is part of your diet Shifting your focus from aesthetic to performance goals Do you really need to âlose your friendsâ to hit your goals? Addition works better than subtractionFollow Bronson @coach.bronson on IG
Follow Herman @wiseandwell.fitness on IG
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Sarah Clark is back! With a baby this time...
We talk about life with a newborn, how fitness changes throughout life, and what annoys us about the Social Media world right now.
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Many people fall into the all-or-nothing pattern in fitness and dieting. I cover why this is and how to end it.
Why you fall into cycles of all-or-nothing
Expectations vs reality
#1 We assume we have to do more than we really do to get results
#2 The results we want are not worth the amount of work and sacrifice we are willing to do
Why weight loss becomes harder as you lose more weight
How to set realistic expectations for your fitness goals.
What we can learn from people who have climbed Mt. Everest
How to true alignment with fitness and life
Ready to build your best body without losing your mind?
â Apply for 1 on 1 coaching hereâ
Start Here: FREE 30 day training plan
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We take a break from the usual conversation around food, fitness, & fat loss to focus on building healthy relationships.
Sergio Nazzaro, Performance Coach, joins the show to talk about how to make a relationship go from "failing" to "thriving."
Disclaimer: This is a very blunt & transparent conversation. If you don't like cursing or hard truths... skip this one ; )
Chasing success & money often blinds us from whatâs truly important How we sedate ourselves with âself-improvementâ Is sensitivity preventing us from being honest today? Preventing resentment in relationships with timely feedback Relationships are lifelong investments How we sabotage our partner through our internal stories Hard conversations save relationships Stop treating a relationships like an obligation Remove the conditional expectations Date your partner foreverFollow Sergio @sergio.nazzaro on IG
Follow Herman @wiseandwell.fitness on IG
Join the Wise & Well Sunday Newsletter and get a FREE copy of The Wise & Well Guide to Fat Loss
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I had a few rough weeks in April fitness & nutrition wise...
As I finally got "back on track" last week... it made me think...
Motivation is meant to have highs and lows... we just need to learn how to make them less extreme.
I cover why and how in this episode.
NEW! The Wise & Well Sunday Newsletter is officially live!
Sign up through the link below and get a FREE copy of the Wise & Well Guide to Fat Loss
Sign up for newsletter (Free fat loss guide)
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Join me for another solo episode.
I tried every diet and workout for 10 years and saw very little changes to my body.
Here are the 5 things that finally helped me start building more muscle, lose body fat sustainably, & feel healthy.
Follow @wiseandwell.fitness on IG for daily fitness tips
The 5 things that changed my body for goodâŠ
Consistently strength training Practicing progressive overload Lifting heavier weights for lower reps Using food to go on offense Learning how to rest moreReady to build your best body without losing your mind?
Apply for 1 on 1 coaching here
Sign up for the Wise & Well Newsletter and get a FREE 30 day training plan.
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Mike Doehla, Founder of Stronger U, joins the show to talk about the current state of the nutrition coaching industry, obesity, and the future outlook of health & fitness.
Why Mike started a podcast
The extremes of the fitness industry
Is obesity a choice?
Tracking calories vs intuitive eating
How to perform a nutrition âtune-upâ
âUnder-eatingâ does not cause fat gain
The most common sources of âhidden caloriesâ
Reverse dieting is not the magic bullet
Your metabolism is not broken
The Carnivore Cult
Mikeâs outlook on the future of health & fitness
Follow Mike @mikedoehla on IG and check out his new podcast The Macro and the Mindset
Follow Herman on IG @wiseandwell.fitness
Looking for help with your training & nutrition?
Get started with a FREE 30 day training plan â â â â hereâ â â â
Apply for 1:1 online training & nutrition coaching â â â â here
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Sarah Clark joins the show for another round of the Coach's Corner.
We share our thoughts on process goals, challenging inner beliefs, and how to not let fat loss goals control your life.
Follow Sarah on IG @sarahclarkkk_
Follow Herman on IG @wiseandwell.fitness
Looking for help with your training & nutrition?
Get started with a FREE 30 day training plan â â â hereâ â â
Apply for 1:1 online training & nutrition coaching â â â here
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