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PODCAST

Fit(ish) Project

The Fit(ish) Project is a bridge for practical, straightforward fitness advice you can put into practice right away. I’m passionate about fitness, but I understand there’s a lot more to life than fitness.A lot of people want to feel better, look better, and live longer, but they don"t want to spend all their free time reading the latest nutrition research or logging 2-hour workouts every day.So I break down what actually matters for results and better health in a simple, time-efficient way that fits

health & fitness fitness

All Episodes

34:31

#157 - Calorie Swaps To Lose More Fat & Make Dieting...

Fit(ish) Project ·

2026/04/09

What if you could eat a lot of the same foods you already enjoy, make a few small tweaks, and go from gaining weight to losing it?That’s exactly what calorie swaps can help you do. When you better understand food and calories, dieting starts to feel a whole lot simpler and less restrictive. More importantly, it becomes something you can actually stick with long-term, so your results last for years, not just a few weeks.In this episode, you'll learn: What energy balance is and why understanding it

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30:24

#156 - Improving Sleep For Fat Loss & Building Muscle

Fit(ish) Project ·

2026/04/02

You know sleep matters, but how often are you actually getting a good night’s sleep?When it comes to losing fat, building muscle, and improving your health, sleep is one of the most overlooked pieces of the puzzle. But it plays a huge role in how you look, feel, and perform every single day.In this episode, you'll learn: How improving your sleep can make fat loss easier Why not getting enough sleep can hurt metabolism, muscle building, fat loss, and recovery How better sleep can help you build

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31:10

#155 - Simple Tips To Fuel Your Workouts For Faster...

Fit(ish) Project ·

2026/03/26

If you're putting in the work, don't you want to maximize your results? Learn to fuel your workouts the right way so you can perform better, recover faster, and keep making progress instead of feeling flat, drained, and underperforming.In this episode, I break down:• The most common fueling mistakes people make, including under-eating, avoiding carbs, getting too little fat, skimping on protein, and ignoring hydration• How to fuel for lifting before, during, and after your workouts so you have

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43:51

#154 - Losing 20 Pounds Before Summer, How To Make...

Fit(ish) Project ·

2026/03/19

Q & A episode where we cover the following topics Why is changing so difficult, and what traits do you need to make lasting change Is fasted cardio better for fat loss A step-by-step plan to lose 20 pounds before summer How to know when you should push through or when to pull back with workouts Tips for improving your cardio and lowering your heart rate over timeIf you have questions you want answered in the future, you can always message me at any of the social accounts below! 1-on-1

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59:11

#153 - Mady's 100 Pound Weight Loss: How This Mom Of...

Fit(ish) Project ·

2026/03/12

Two people who have lost 100 pounds sharing their knowledge and experiences with you. We skip past the surface-level stuff and get into mindset, psychology, and the behind-the-scenes details people don't talk about around weight loss.It's the part many people overlook, and it's one of the main reasons people struggle to get results and why it's so hard to find people who can lose weight and keep it off. In this episode, we talk about: What finally changed for Mady to make the changes stick this

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46:15

#152 - Practical Steps To Building Real Life...

Fit(ish) Project ·

2026/03/05

Most people get into fitness because they want more confidence. Confidence isn’t something you’re born with, it’s something you can build and fitness is one the most taniable ways you can do it.In this episode we're going to break down exactly how and you'll learn: The Look Feel Perform framework so you know exactly how fitness builds confidence How to build confidence and a better body without relying on motivation or perfection Simple training and nutrition actions to improve how you look and

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33:45

#151 Manage Soreness, Recover Better, & Speed Up...

Fit(ish) Project ·

2026/02/26

We all want faster progress and assume that means doing more, but most people are overlooking the a big piece of the puzzle: recovery.Your ability to recover determines how fast you make progress.In this episode you'll learn how you can optimize your recovery without a ton of extra work and you'll also learn: The big 3 recovery levers that actually move the needle the most How to train smarter so you’re not burying yourself and slowing down progress How getting a few things right outside the gym

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34:03

#150 - Stop Fighting the Scale: A Practical Guide to...

Fit(ish) Project ·

2026/02/19

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

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34:51

#149 - Fat Loss Without Starving Yourself, How Many...

Fit(ish) Project ·

2026/02/12

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

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35:50

#148 - 16 Cooking Tips For Faster Fat Loss & Muscle Gain

Fit(ish) Project ·

2026/02/05

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

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33:35

#147 - The Longevity Checklist: 7 Things You Can...

Fit(ish) Project ·

2026/01/29

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

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60:47

#146 - Dad Strength: How Lynn Balances 3 Kids and...

Fit(ish) Project ·

2026/01/22

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

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39:04

#145 - Creating Motivation, Best Foods For Fat Loss &...

Fit(ish) Project ·

2026/01/15

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

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31:38

#144 - Guarantee Your Fat Loss With This 1 Skill

Fit(ish) Project ·

2026/01/08

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

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41:15

#143 - 14 Fitness "Life Hacks" & Lessons For Faster...

Fit(ish) Project ·

2026/01/03

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

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34:05

#142 - 5 Steps To Losing 50+ Pounds In A Year

Fit(ish) Project ·

2025/12/25

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

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35:48

#141 - Building Discipline, Gaining Muscle In Your...

Fit(ish) Project ·

2025/12/18

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 year1-on-1 Coaching: Interest Form HereFit(ish) Project Newsletter: Sign UpIG: BassbuiltfitnessFacebook:

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31:26

#141 - 3 Health Metrics You Should Care About To Live...

Fit(ish) Project ·

2025/12/11

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

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22:38

#140 - Preventing Loose Skin With Weight Loss

Fit(ish) Project ·

2025/12/04

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,

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36:04

#139 - 17 Underrated Training Tips For More Muscle &...

Fit(ish) Project ·

2025/11/27

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

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