Episodit
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Natalie Guevara, Weight Neutral Health Coach, joins me to discuss sustainable behavior change and how to prep for a healthy holiday season.
Natalie’s 13 year journey as a health & fitness couch Real health & fitness changes start on the inside Shifting to a lifelong approach Join the DataFit Holiday Workshop on 11/6 A realistic healthy approach to the holidays You only live once… so make it countFollow Natalie on IG @nataliebrookeguevara
Follow Herman on IG @wiseandwell.fitness
Join the FREE Stop Dieting. Start Living Skool group (Live Holiday Eating Workshop 11/6 for members)
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Sarah and Herman discuss how to make tracking macros and losing fat feel easier and less restrictive.
Healthy lessons from the Mediterranean culture Sarah’s cut update Why you should extend your fat loss deadline How to make tracking calories feel easier Why tracking short term helps you eat healthy for life Mindful Eating vs Tracking Macros Food “rules” vs guidelines Do we really have a limited amount of self-control?Get Access to The Lean Body Blueprint Course... For Free
Follow Sarah on IG @sarahclarkkk_
Follow Herman on IG @wiseandwell.fitness
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Puuttuva jakso?
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I announce why I am joining the DataFit coaching team with Brooks Coleman and how we plan to make fitness & fat loss simple & sustainable.
DataFit’s mission to simplify fitness & fat loss True coaching is more than just macros & workout plans Why 90% of people who lose weight gain it all back Why a coach significantly improves your chances of success Stop Dieting. Start Living: The incredible free community Brooks has built Shift. Simplify. SustainJoin the free "Stop Dieting. Start Living" Skool group
Follow Brooks on IG @thebrookscoleman
Follow Herman on IG @wiseandwell.fitness
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My wife & I spent a week in Greece on our honeymoon and learned some very important healthy life lessons.
3 Healthy Takeaways from Greek Culture
A simple healthy diet can still taste great A society built around walking and movement The importance of family & communityFollow Herman on IG @wiseandwell.fitness
Want to accelerate fat loss and start building muscle? Join the Wise & Well Community.
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Dal Sekhon, Nutrition/Weight Loss Coach, joins the show to share how she lost 110 lbs, has managed to keep it off, and now helps others do the same.
The “secret” behind most fad diets Small steps lead to big results Why you have to diet from the inside out Building your new identity Do you really need to cut out carbs? Eating the right diet for YOU Dal’s favorite food swaps How tracking helps reduce food guilt Choosing yourself is not selfishFollow Dal on IG @nutritioncoachingbydal
Follow Herman on IG @wiseandwell.fitness
The Wise & Well Method
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App-Based Strength Training Plans ($39/mo)
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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 “Newbie Gains” 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
Apply for 1-on-1 Coaching (Build muscle, lose fat, and build lifelong healthy habits)
App-Based Strength Training Plans ($39/mo)
Sign Up Today
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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
- “30 Day Transformations” are not real
- Treat fitness how you would treat money
3 strategies for lifelong fitness
Use a “flexible dieting” 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
Apply Here
App-Based Training Plans ($39/month)
Get Started
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...Do me a favor and tap here to fill out a survey that will help Wise & Well support your goals better.
And if you are interested in applying for 1-on-1 coaching to make your goals a reality... Fill a coaching inquiry below.
Apply for Wise & Well Coaching
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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 “move more, eat less” 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 “happiness” 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 “drop anchor” 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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Herman’s wedding update (this was recorded 1 week prior to the wedding) Sarah’s 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 “the last 10 lbs”
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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 “enough” 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 doesn’t need to prevent you from hitting your goals
3. Don’t forget to enjoy the “good times”
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 “failing” is a superpower
Swinging momentum when you’re in a fitness “rut”
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 “best” diet is a distraction from the real problem Why we often miss the forest for the trees in fitness “The Happiness Trap” The disconnect between fitness expectations and reality Re-directing your fitness “drive” “Shiny object syndrome” Do you actually want it? Because it’s ok if you don’t… Who you follow online is part of your diet Shifting your focus from aesthetic to performance goals Do you really need to “lose your friends” 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?
Apply for 1 on 1 coaching here
Start Here: FREE 30 day training plan
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