Let's not kid ourselves. If you want to change your results, you need to change your habits. But it doesn't need to be drastic and sadistic!

It's the first week of the month and that means it's time to coach NUTRITION Strategies!

Yes, the major culprits are frequently portion control, pro-portion control, emotional eating, and distracted eating. But there's a really sneaky one too that affects nearly everybody who wants to get leaner: your palette is working against you.

So how can we adjust the food that we make so that we're still having really interesting and tasty food, but not drowning ourselves in unnecessary calories?

On this episode: how to make recipe adjustments to texture, ingredients, and even heat to make your food healthier while keeping it tasty and interesting!

Stuff that we do: Well, Josh launched his pet dragon, Saffire, into a poster of Kettleballz. You can check it out here:

https://www.instagram.com/reel/DQr35i6jwMU/?utm_source=ig_web_button_share_sheet&igsh=MzRlODBiNWFlZA==

Also on this episode:

Josh and his brothers prepare to divide the spoils of Star Wars micro-machines, and he uses this to cut his kid's candy in half.

Speech of the Week Read what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

DO NOT BE ALARMED! We brought out our alternate jerseys (I mean intro/outro music) on behalf of the SEASON 3 kick off. But let's be fair: it's a soft kickoff.

So while we're configuring the content for this new season, please do enjoy this re-cast of ZOMBIE FITNESS.

-How to get fit for the Zombie Apocalypse.

-Josh plays a toy organ over the regular theme music. (be sure to listen to the music at the end, it pretty much KICKS)

For this year: What does everyone want to hear? More nutrition? More mindset? More stories?

Question for our listeners:

What do you want to hear in Season 3? Let us know at contact@truthincoaching.com or tag us on social media!

Also on this episode:

New Screams!

Josh tries warheads

Speech of the Week Read what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

IT'S BEEN TWO WHOLE YEARS!!!!! On this Season 2 recap of the Truth in Coaching podcast we hit some of our favorite moments, serious, silly, and purposeful. If you missed the whole year, well, here's what matters most:

Nutrition:

Use the Red-Yellow-Green light system for max personal success

Adjusting your palette.

We have a drinking problem!

EGGS!

Mindset:

You only learn when you win: how a client deadlifted WAY more than she thought she could.

Why kids and adults alike need to break it down to build it up.

The TIC Mindset System

Whoppenheimer (and the Bikini Atoll):

Oh my lanta........

Question for our listeners:

What do you want to hear in Season 3? Let us know at contact@truthincoaching.com or tag us on social media!

Weekly Challenge:

Notice a time this week when you're "fooling yourself" and write it down. Ask somebody what to do about it.

Speech of the Week Read what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

On this episode of Truth in Coaching, Josh and Jordan go back to the roots of the show and send some TRUTH DARTS. Ouch.

Yeah, we all need to hear them and coaching isn't always soft and affirming all the time. But. All is not lost and it's probably not as bad as you think. As long as you have the right mindset.

Annual Charity Lift is 18 Oct 2025!

Please join us in supporting Rocky Mountain Children's Home as this year's featured charity! We are going to be upgrading their gym which they use as part of the therapy that they provide to traumatized children. You can see more and donate via No Bell Down here: www.pcflongmont.com/events.

Also:

Josh and Jordan went MIC'd up during a high-level kettlebell workout. Watch all the way through for insight into what a focused session can look like and what they are thinking when under stress.

https://youtu.be/QNmCfIU2Boo

Question for our listeners:

What piece of advice have you thought was great for a long time and then when you "Grew up" you realized it was terrible. Josh's is "waste not, want not".

Weekly Challenge:

Notice a time this week when you're "fooling yourself" and write it down. Ask somebody what to do about it.

Speech of the Week is "Set appropriate Goals! Part 2: the motivation, guilt cycle." You can read more about what Josh has to say about it here:

https://www.pcflongmont.com/post/speech-of-the-week-appropriate-goals-pt2

And what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

People like control. So when it's time to make a change, they naturally gravitate towards trying to workout (usually too hard, too fast) because it feels like you're "doing something about it". Unfortunately: your progress cannot exceed your body's ability to recover. This is where you have to set up your system for success to make progress the way it was designed. All you can do is set the table and trust that your body responds. No recovery, no progress.

That doesn't mean that you can't coax additional performance out, even in stressful environments. In fact sometimes that's an essential part of life, if not growth as well. But you can't stay there forever.

The coaches talk: how to recover in 3 different phases:

Basics

Advance-ics

Medics.

In other words:

ONE: how to get healthy and stay healthy.

TWO: what to do if the road gets bumpy.

THREE: what to do if you get benched with a serious injury.

Annual Charity Lift is 18 Oct 2025!

Please join us in supporting Rocky Mountain Children's Home as this year's featured charity! We are going to be upgrading their gym which they use as part of the therapy that they provide to traumatized children. You can see more and donate via No Bell Down here: www.pcflongmont.com/events.

Also:

Josh and Jordan went MIC'd up during a high-level kettlebell workout. Watch all the way through for insight into what a focused session can look like and what they are thinking when under stress.

https://youtu.be/QNmCfIU2Boo

Question for our listeners:

Are you more of a sit around until you feel perfect person or more of a need to be held back person?

Weekly Challenge:

When you get sleepy, just go to bed (1x this week)

Speech of the Week is "Set appropriate Goals! Achievement Goal" You can read more about what Josh has to say about it here:

https://www.pcflongmont.com/post/speech-of-the-week-set-appropriate-goals

And what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

Sometimes we need to do hard things to appreciate what we have in life and to experience compassion (or at least sympathy) for others. Josh and Jordan talk about how to get ready for the hardest thing you've ever done with kettlebells: clean and jerk for 1 hour straight, without putting the bell down!

That's the mission of No Bell Down, our annual charity lift!

Please join us in supporting Rocky Mountain Children's Home as this year's featured charity! We are going to be upgrading their gym which they use as part of the therapy that they provide to traumatized children. You can see more and donate via No Bell Down here: www.pcflongmont.com/events.

On this Episode:

-Josh talks story on why the One Arm Long Cycle Marathon is part of his training DNA.

-Why hard things help you not just with your body but with your emotions.

-Why exercise is actually far more spiritual than you would think.

Also on this episode:

-The coaches check in on how their RED LIGHT food consumption went the previous week.

Also:

Josh and Jordan went MIC'd up during a high-level kettlebell workout. Watch all the way through for insight into what a focused session can look like and what they are thinking when under stress.

https://youtu.be/QNmCfIU2Boo

Question for our listeners:

Can you tell us about a time when you achieved a significant personal challenge? (Running 10 miles, climbing a 14'er, benching your bodyweight, etc)...

Weekly Challenge:

Go to bed EARLY one night this week!

Speech of the Week is "Catch yourself in the act!" You can read more about what Josh has to say about it here:

https://www.pcflongmont.com/post/speech-of-the-week-catch-yourself-in-the-act

And what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

Don't you just love it when simple things (that are easy to remember) just WORK? Well that's how categorizing your RED/YELLOW/GREEN light foods is! On this episode, the coaches teach you how this simple but extremely effective system can prevent binges, boost mood, and actually help you stay lean for good!

On this Episode:

-Jordan has a helpful story for how to expand your palette (which leads to better choices)

-Josh finally has a strong strategy to curb his late night cereal cravings.

-Pizza tonight anyone?! NO! (Let's schedule it for next Friday)

-How Yellow-light foods are actually a very important part of your diet

-How Red-light foods aren't automatic no's but need special rules.

Also on this episode:

Josh and Jordan went MIC'd up during a high-level kettlebell workout. Watch all the way through for insight into what a focused session can look like and what they are thinking when under stress.

https://youtu.be/QNmCfIU2Boo

Weekly Challenge:

Write down your red, yellow, and green light foods and let us know what they are! Tag us on social media or send it to contact@truthincoaching.com

Speech of the Week is "Deliberate Practice" You can read more about what Josh has to say about it here:

https://www.pcflongmont.com/post/speech-of-the-week-deliberate-practice

And what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.

Burnout is real. IF you can get past the first test (consistency) then you might have another test: burnout. But that doesn't mean that a beginner might not suffer from burnout either. Like most things humans are complex and the coaches talk about how to navigate through periods of emotional, workout, and nutritional burnout.

Resource: if you want the RAW checklist and can't find it on our website, send an email to contact@truthincoaching.com and we will get it to you!

On this Episode:

-What is the Dunning-Kruger Effect and why does it matter to you?

-Recognize signs of burnout beyond just being "tired" or "de-motivated"

-Why consistency matters

-When to take an easier workout

-How to recognize your personality's energy source and develop a back-up rewire for long-term health and performance.

-The "comfort panic"

Also on this episode:

Josh and Jordan went MIC'd up during a high-level kettlebell workout. Watch all the way through for insight into what a focused session can look like and what they are thinking when under stress.

https://youtu.be/QNmCfIU2Boo

Weekly Challenge:

Spend 30 minutes with boredom. Do nothing. No screens. No activities.

Speech of the Week is "You only learn when you win" You can read what the coaches have to say about many more topics on their SPOTW blog here: https://www.pcflongmont.com/blog

Visit us at www.truthincoaching.com AND follow our social media for weekly updates on our personal lifting progress, behind the scenes fun and MORE mindset.

https://www.instagram.com/truthincoaching

Or find us on facebook

Local to Longmont Colorado and need a personal trainer?

Schedule a consult with us here:

www.pcflongmont.com

Hosted on Acast. See acast.com/privacy for more information.