In this episode, Coach Tom shares five things he wishes someone had told him when he was starting his fitness journey. He emphasizes that transforming your body takes time and patience, and it's important to trust the process and keep pushing forward. He also highlights the importance of finding a coach or someone to hold you accountable, as well as the need to fuel your body with enough food to support your goals. Coach Tom advises following a proper training program and not getting caught up in minor details, but instead focusing on mastering the basics and taking consistent action. Chapters 00:00 - Introduction and Overview 03:22 - Chapter 2: The Value of Accountability in Your Fitness Journey 04:49 - Chapter 3: Fueling Your Body: Don't Fear Food 06:13 - Chapter 4: The Significance of Following a Proper Training Program 07:09 - Chapter 5: Mastering the Basics: Stop Sweating the Small Stuff 08:36 - Conclusion and Call to Action RESOURCES ⁠⁠Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠⁠⁠ ⁠⁠Stoked Metabolic Transformation Challenge⁠⁠ ⁠⁠Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠⁠⁠ ⁠⁠$15 Off your First Order from Just Meats⁠⁠ Promo Code: JUSTMUSCLEMOUSE ⁠⁠1st Phorm Phormula 1⁠

In this episode of the Stoked Metabolic Coaching Podcast, Coach Tom discusses the key factor(effort!) that differentiates those who succeed in reaching their fitness goals from those who fail. He asked his Facebook community to describe the one word that makes the difference, and while he received various answers, the most common one was 'consistency.' However, Coach Tom argues that consistency alone is not enough for next-level results. The missing element is effort. He emphasizes the importance of putting in daily effort, pushing oneself to the next level, and constantly analyzing and improving one's workouts. Takeaways Consistency is important in reaching fitness goals, but it is not enough for next-level results. Effort is the key factor that differentiates those who succeed from those who fail. Putting in daily effort, pushing oneself to the next level, and constantly analyzing and improving workouts are crucial for achieving desired results. Motivation gets you through the door, but discipline and consistency keep you going and help you achieve results. Tracking progress is essential to ensure that you are making progress and to identify areas for improvement. Chapters 00:00 - Introduction and Motivation Monday 03:05 - The Importance of Consistency 04:31 - The Role of Effort in Achieving Results 06:24 - Going Beyond Consistency for Next-Level Results 07:52 - The Significance of Daily Effort 08:21 - Conclusion RESOURCES RESOURCES ⁠⁠Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠⁠⁠ ⁠⁠Stoked Metabolic Transformation Challenge⁠⁠ ⁠⁠Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠⁠⁠ ⁠⁠$15 Off your First Order from Just Meats⁠⁠ Promo Code: JUSTMUSCLEMOUSE ⁠⁠1st Phorm Phormula 1⁠⁠ Keywords #transformation #personal #personaltransformation

Summary Coach Tom shares his personal journey from being out of shape to becoming a fitness coach and the creator of Stoked Metabolic. He discusses the challenges, transformations, and the impact of fitness and nutrition on his life and the lives of others. Chapters 00:00 - From Fluff to Fit: A Coach's Journey 07:36 - The Impact of Fitness and Nutrition RESOURCES ⁠Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠⁠ ⁠Stoked Metabolic Transformation Challenge⁠ ⁠Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠⁠ ⁠$15 Off your First Order from Just Meats⁠ Promo Code: JUSTMUSCLEMOUSE ⁠1st Phorm Phormula 1⁠

Summary In this episode, Coach Tom discusses the weird and unconventional ways to lose fat and improve fitness. He shares personal experiences and insights on topics like cryotherapy, chewing gum, purple foods, spicy foods, laughter, mindful eating, scents, dancing, sleep, and hypnosis. Additionally, he announces the upcoming transformation challenge for his clients. Chapters 00:00 - Unconventional Methods for Weight Loss and Fitness 05:35 - The Power of Laughter and Dancing for Calorie Burning 07:26 - The Crucial Role of Quality Sleep in Weight Loss 09:19 - Announcing the Transformation Challenge RESOURCES ⁠Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠⁠ ⁠Stoked Metabolic Transformation Challenge⁠ ⁠Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠⁠ ⁠$15 Off your First Order from Just Meats⁠ Promo Code: JUSTMUSCLEMOUSE ⁠1st Phorm Phormula 1⁠ Keywords fitness, health, weight loss, unconventional methods, cryotherapy, chewing gum, purple foods, spicy foods, laughter, mindful eating, scents, dancing, sleep, hypnosis, transformation challenge

Summary In this episode of the Stoke Metabolic Podcast, Coach Tom discusses the importance of strength training for runners. He highlights the benefits of strength training, including injury prevention, enhanced running performance, and breaking through plateaus. Coach Tom also addresses common concerns about strength training, such as the fear of bulking up, and provides practical advice on incorporating strength training into a running plan. He emphasizes the importance of recovery and encourages runners to embrace transformation to finish the year strong! Takeaways Strength training is essential for runners as it helps prevent injuries, improve running performance, and break through plateaus. Runners should not fear bulking up from strength training, as it primarily leads to lean and toned muscle development. Incorporating strength training into a running plan, along with adequate recovery, is crucial for long-term success and improved performance. Joining a transformation challenge can provide motivation and support for runners to finish the year stronger and achieve their fitness goals. Chapters 00:00 - The Importance of Strength Training for Runners 03:18 - Overcoming Plateaus and Injury Prevention Through Strength Training 04:16 - Incorporating Strength Training into Your Running Plan 08:30 - Joining a Transformation Challenge for Long-Term Success RESOURCES Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠ Stoked Metabolic Transformation Challenge Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠ $15 Off your First Order from Just Meats Promo Code: JUSTMUSCLEMOUSE 1st Phorm Phormula 1 Keywords running, strength training, fitness, injury prevention, running performance, plateaus, bulking up, recovery, transformation challenge

Ready to achieve your fitness goals? Master the strength training blueprint in this video to build muscle and get stronger. Start your fitness journey now! In this episode, Coach Tom breaks down the fitness mindset and provides an actionable plan to start a journey towards a healthier life. He emphasizes the importance of strength training and its effectiveness in increasing muscle mass, improving health, and boosting metabolism. Coach Tom simplifies the confusing lingo and terminology in the gym world and highlights the key movements and exercises to incorporate into a strength training program. He also discusses the five keys to a proper plan: intensity, efficiency, progression, safety, and recovery. Coach Tom provides guidance on how to get started with strength training, including joining a gym, downloading a program, or hiring an online coach. Chapters 00:00 Introduction and Importance of Strength Training 02:22 Decoding Gym Lingo and Understanding Key Movements 08:07 The Five Keys to a Proper Strength Training Plan 10:33 Getting Started with Strength Training Takeaways Strength training is the most effective way to increase muscle mass, improve health, and boost metabolism. Understanding gym lingo and terminology is important for navigating the fitness world. Compound lifts, such as squats, deadlifts, bench press, and pull-ups, are foundational exercises that work multiple muscle groups. A proper strength training plan should focus on intensity, efficiency, progression, safety, and recovery. Getting started with strength training can involve joining a gym, downloading a program, or hiring an online coach. ⁠$15 Off your First Order from Just Meats⁠⁠ - Promo Code: JUSTMUSCLEMOUSE Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? ⁠⁠ Let's chat!⁠⁠⁠⁠⁠⁠ ⁠Free Four Step Guide to Fat Loss⁠ ⁠⁠⁠⁠⁠Stoked Metabolic Group Coaching⁠⁠⁠⁠⁠ ⁠Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠ -⁠⁠ ⁠⁠1st Phorm Phormula⁠ ⁠⁠⁠⁠⁠⁠⁠1st Phorm Ignition⁠⁠⁠⁠⁠⁠⁠ ⁠1st Phorm Magnesium⁠⁠⁠⁠ ⁠⁠1st Phorm Creatine⁠⁠⁠⁠ ⁠⁠1st Phorm Fish Oil⁠ Keywords #fitnessjourney #mindset #strength #training #muscle #mass #health #metabolism #gymlife #lingo #movements #exercises #properplan #intensity #efficiency #progression #safety #recovery #gettingstarted

In this episode, Coach Tom discusses losing weight with GLP-1 agonists. This ultimate guide will give you everything you need to know about using GLP-1 agonists for weight loss. He highlights the potential risks and side effects of these medications, including hypoglycemia, gastrointestinal issues, and muscle loss. Coach Tom emphasizes the importance of having an exit plan when using GLP-1 agonists to avoid regaining weight after stopping the medication. He also shares his thoughts on the need for a comprehensive approach to weight loss that includes building muscle and maintaining a strong metabolism. Takeaways GLP-1 agonists are medications commonly prescribed to type two diabetics for controlling blood sugar levels and aiding in weight loss. These medications can have potential side effects, including hypoglycemia and gastrointestinal issues. Muscle loss can occur when using GLP-1 agonists, which can have negative impacts on overall health and fitness. Having an exit plan is crucial when using GLP-1 agonists to avoid regaining weight after stopping the medication. A comprehensive approach to weight loss should include building muscle and maintaining a strong metabolism. Chapters 00:00 Introduction and Overview 02:47 Concerns and Hidden Dangers of GLP-1 Agonists 06:09 GLP-1 Agonists as Weight Loss Drugs 11:47 The Importance of Having an Exit Plan 14:37 The Need for a Comprehensive Approach to Weight Loss ⁠$15 Off your First Order from Just Meats⁠ - Promo Code: JUSTMUSCLEMOUSE Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? ⁠ Let's chat!⁠⁠⁠ Free Four Step Guide to Fat Loss ⁠⁠Stoked Metabolic Group Coaching⁠⁠ Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠ -⁠ ⁠1st Phorm Phormula ⁠⁠⁠⁠1st Phorm Ignition⁠⁠⁠⁠ 1st Phorm Magnesium⁠⁠⁠ ⁠1st Phorm Creatine⁠⁠⁠ ⁠1st Phorm Fish Oil⁠

In this episode, Coach Tom shares his top 10 tips for successful meal prepping. He emphasizes the importance of planning meals in advance, using high-quality storage containers, prepping ingredients in bulk, and opting for one-pot and sheet pan recipes. He also suggests freezing meals for later use, repurposing leftovers, and using mason jars for salads. Other tips include batch cooking staples, not forgetting about snacks, staying flexible and experimenting, and utilizing time-saving tools like protein shakers and grills. Takeaways Plan your meals in advance to save time and ensure balanced and nutritious meals. Invest in high-quality storage containers that are airtight and microwave-safe. Prep ingredients in bulk to save time during the week. Opt for one-pot and sheet pan recipes to minimize dishes and effort. Utilize your freezer for freezing meals and reducing food waste. Repurpose leftovers into new meals to save time and reduce food waste. Use mason jars for convenient and healthy salads on the go. Batch cook staple ingredients like proteins and grains for easy meal assembly. Don't forget about snacks and portion them out in advance. Stay flexible and experiment with different ingredients and techniques. Use time-saving tools like protein shakers and grills for efficient meal prep. Consider trying Just Meats for pre-seasoned proteins to simplify meal prep. Titles 00:00 - Introduction and Meal Prep Question 03:26 - Bulk Prepping and One-Pot Recipes 05:19 - Convenient Mason Jar Salads 07:18 - Time-Saving Tools for Efficient Meal Prep 10:09 - Try Just Meats for Simplified Meal Prep 11:33 - Conclusion $15 Off your First Order from Just Meats - Promo Code: JUSTMUSCLEMOUSE Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠ Free Four Step Guide to Fat Loss Stoked Metabolic Group Coaching Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠ - 1st Phorm Phormula ⁠⁠1st Phorm Ignition ⁠⁠1st Phorm Magnesium⁠⁠ 1st Phorm Creatine⁠⁠ 1st Phorm Fish Oil⁠

In this episode of the Stoke Metabolic Coaching Podcast, Coach Tom discusses the importance of protein and carbohydrate intake for both strength training and distance running. He emphasizes that both macronutrients are essential for muscle repair and growth, as well as providing energy during workouts. Coach Tom shares his personal experience with optimizing his pre-workout routine by incorporating fast-digesting carbohydrates. He also addresses common concerns about protein intake and weight gain. The key takeaway is that protein and carbs should be consumed in adequate amounts based on individual goals and activity levels. Takeaways Protein is essential for muscle repair and growth during both strength training and distance running. Carbohydrates are the body's primary fuel source and provide energy for high-intensity workouts. Optimizing protein and carbohydrate intake can enhance performance and recovery. Individual goals and activity levels should determine the amount of protein and carbs consumed. Chapters 00:00 Introduction and Overview 02:46 The Importance of Protein for Muscle Repair and Growth 06:15 Optimizing Performance with Protein and Carbs 09:14 Addressing Concerns about Protein Intake and Weight Gain 12:49 Tailoring Protein and Carb Intake to Individual Goals and Activity Levels 13:17 Conclusion $15 Off your First Order from Just Meats www.get.aspr.app/shaus Promo Code: JUSTMUSCLEMOUSE Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠ - https://www.stokes.fit/tohttps://www.stokes.fit/riseandruncoaching Free Four Step Guide to Fat Loss: https://www.stokes.fit/fourstepstofatloss Stoked Metabolic Group Coaching - https://www.stokes.fit/groupcoaching Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠ - https://www.facebook.com/groups/473565331316113

Summary In this episode of the Stoked Metabolic Podcast, Coach Tom addresses the question of how to tell if you are lifting enough to make gains. He discusses the different types of gains, such as endurance, strength, and physique gains. He emphasizes the importance of progressive overload and tracking progress to ensure continuous improvement. Coach Tom also highlights the need to maintain proper form and avoid sacrificing form for heavier weights. He concludes by emphasizing the importance of having a plan and training with intention. Takeaways Gains can come in different forms, such as endurance, strength, and physique gains. Progressive overload is key to making gains in strength and muscle building. Tracking progress through apps or other means can help monitor improvements. Maintaining proper form is crucial to prevent injury and maximize gains. Having a plan and training with intention are important for continuous improvement. Maintaining Proper Form for Maximum Gains Training with Intention: The Secret to Success Chapters 00:00 Introduction 03:36 Different Types of Gains 05:31 The Importance of Progressive Overload 08:05 Maintaining Proper Form 10:47 Tracking Progress 14:28 Having a Plan and Training with Intention $15 Off your First Order from Just Meats www.get.aspr.app/shaus Promo Code: JUSTMUSCLEMOUSE Free Coaching Consultation⁠ - Unsure of where to go on your Fitness journey? Let's chat!⁠ - https://www.stokes.fit/tohttps://www.stokes.fit/riseandruncoaching Free Four Step Guide to Fat Loss: https://www.stokes.fit/fourstepstofatloss Stoked Metabolic Group Coaching - https://www.stokes.fit/groupcoaching Fat Loss Blueprint⁠ - Like Free Stuff? Join our free Facebook Group for all of our latest content!⁠ - https://www.facebook.com/groups/473565331316113