Stop blaming yourself for a lack of willpower! The real reasons you're struggling with fat loss have nothing to do with motivation and everything to do with deeper patterns you might not even recognize. In this episode, we’re calling out 10 hidden reasons why you are trapped in cycles of frustration and giving you the tools you need to stop fixing just the symptoms and start addressing the real problems—even when it’s uncomfortable. If YOU'RE ready to make real, sustainable change in your life, ...
Jun 30, 2025•38 min•Ep. 224
Coach Charlotte joins us for a quick episode diving deep into what actually drives muscle growth. Are you truly challenging your muscles to adapt and grow... Or have you fallen into the trap of just going through the motions at the gym? Real progress requires pushing your body beyond its comfort zone—and that's where understanding RIR and RPE becomes game-changing. Charlotte breaks down these essential training concepts and shows you how to use them to maximize your muscle-building potential. Ne...
Jun 26, 2025•5 min
Today, we're diving deep into our client Molly's remarkable transformation journey from struggling with confidence to becoming a thriving nursing student. Molly opens up about her life before coaching, sharing the pivotal moment when she realized she needed professional help to regain her confidence and make overdue life changes. We explore how her initial coaching experience with Alex became the catalyst for not just physical transformation, but a complete mindset shift that empowered her to ta...
Jun 23, 2025•50 min•Ep. 223
Diet culture has taught us that eating less is always the answer—but what happens when your coach tells you to eat MORE? That's exactly the conversation Coach Mia had with her client, Agness. Even when you think you're doing everything right, chronic under-eating can sabotage your progress. The constant message to "shrink your food to shrink your body" creates a cycle of over-restriction that works against your goals. In this episode, Mia shares how she helped Agness reach her goals by increasin...
Jun 19, 2025•3 min
Today we're diving straight into your Instagram questions—always one of our favorite episodes! We kick things off with fitness talk, but you know us... what's a Q&A without getting a little off track? Join us as we break down everything from water weight and stress to the most embarrassing songs on our gym playlists, the TED talks we have absolutely no business giving, and so much more! If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physi...
Jun 16, 2025•52 min•Ep. 222
Sue returns with Episode 5 of The Quiet Shift, sharing an episode she almost kept to herself. Despite weeks of staying consistent, being patient, and making adjustments, the scale refused to move. Join her as she talks about embracing discomfort and learning to create a safe space for your body to respond. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like...
Jun 12, 2025•5 min
At 11 years old, Jared Hamilton was handed a Weight Watchers book and it shattered his relationship with food and self-confidence. Now, Jared has helped thousands unlearn those same behaviors he experienced. Listen in as he and Alex sit down and discuss the most acceptable adult eating disorder and how he changed his behaviors over time. Jared shares his personal journey from childhood trauma to becoming a leading voice in the fitness industry, offering hope and actionable insights for anyone re...
Jun 09, 2025•47 min•Ep. 221
In episode 4 of "The Quiet Shift," Sue dives into sleep's powerful role in weight loss and recovery. Despite tracking macros, hitting step goals, and perfecting meal timing, the scale refused to budge. Then came the humbling realization—it wasn't about what she was doing during the day, but what she wasn't doing at night. Discover how something as simple as an earlier bedtime can become the missing piece of the puzzle and why your body might be crying out for rest during your diet journey. Sue i...
Jun 05, 2025•4 min
What does success really mean to you? It's a question that sounds simple but can be surprisingly difficult to answer with clarity and precision. Today, Alex opens up his personal journal to share the specific prompts he's used to define success across every area of his life. Join us as he walks through the exact process he uses to get crystal clear on what success actually means to him and discover the same prompts you can use to define success on your own terms! If YOU'RE ready to make real, su...
Jun 02, 2025•42 min•Ep. 220
Episode three of "The Quiet Shift" has arrived! Join Sue as she reflects on her calibration phase, revealing how she transformed patterns into opportunities for growth rather than triggers for panic—a significant change from her past responses. She shares how she pivoted instead of punishing herself, focused on triggers and sleep, and continued being consistent. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant som...
May 29, 2025•4 min
In today's episode, we're diving deep into a topic that might completely shift your perspective on fat loss. You may not even realize it, but most likely there are subtle, seemingly innocent habits that could be sabotaging your progress behind the scenes. These aren't the obvious culprits you'd expect—they're the sneaky behaviors that fly under the radar while quietly derailing your results. We're breaking down five critical habits that are secretly destroying your fat loss efforts, plus a bonus...
May 26, 2025•59 min•Ep. 219
Sue returns with Episode 2 of The Quiet Shift, covering the often-misunderstood "calibration phase" in your fitness journey—that critical period where you're nurturing change but not yet seeing dramatic results. In this episode, Sue reveals why this phase triggers many to prematurely slash calories, dramatically increase cardio, or abandon their plans altogether. Through personal experience, she shares her strategy for maintaining patience while methodically gathering the metrics that will ultim...
May 22, 2025•3 min
In this episode, we meet Alex's client, Jessica, who shares her remarkable transformation from her lowest point to sustainable success. We start by discussing her rock bottom moment before discovering coaching and how waiting for the "perfect time" was actually holding her back from making meaningful change. Jessica opens up about her experience working through the nerves and adapting to a new approach to nutrition while juggling the demands of three children and a hectic schedule—proving that l...
May 19, 2025•53 min•Ep. 218
Today, Sue launches her brand new series: The Quiet Shift. This isn't about dramatic transformation—it's about what real, sustainable change actually looks like after burnout takes over. If you've ever felt stuck, overwhelmed, or disconnected from yourself, this series is for you. Join Sue as she shares her personal journey and the "why" behind her experience. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some ...
May 15, 2025•2 min
Gym Girl Chats is back and this time we're joined by the one and only Emily Duncan! From reminiscing over our long-time friendship and navigating the mindset shifts that come with turning 30, to diving deep into assumptions people make about women who lift, her evolving routines, and the habit she still hasn't nailed down... We cover a LOT. Emily opens up about the pressures of living in the public fitness eye and how she's learned to balance expectations with authenticity. We get real about bod...
May 12, 2025•1 hr 29 min•Ep. 217
Coach Charlotte joins us to discuss a topic that has become increasingly significant throughout her coaching career. Strength training isn't merely about achieving six-pack abs or fitting into smaller jeans—it's about maintaining the ability to pick up your children, aging gracefully, and sustaining long-term health. Consider strength training an investment in your future well-being. Join us as Charlotte explains why starting now benefits the you of tomorrow. As always, it is our goal not only t...
May 08, 2025•6 min
We are thrilled to welcome Brittany, the newest coach to join our PD Team! Brittany's fitness journey began after having her daughter, when she found herself completely lost on where to start with health and movement. Determined to make a change, she dove headfirst into learning everything she could about fitness. In 2018, Brittany earned her ACSM certification and launched her coaching career at a gym in Greenville, SC, where she built a solid foundation in coaching and client relationships. Si...
May 05, 2025•43 min•Ep. 216
Have you ever felt like your body is broken? You’re doing everything right, but not seeing results? It was the same for Kourtni. She came to Coach Mia at five months postpartum and didn’t recognize herself. Listen in as Coach Mia shares Kourtni's story and how, together, she now has strategies for life, a bulletproof mindset, and feels in control of her life. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some s...
May 01, 2025•4 min
In today's fan-favorite episode, we're back with another candid "Overrated vs. Underrated" conversation! We’re serving up our unfiltered opinions on everyday lifestyle habits and popular fitness trends—from the weekend ritual of brunch to the controversial cold plunge phenomenon and fitness trackers, we're diving into what's worth the hype and what's not. How do we feel about making our bed? Should you use a standing desk? Listen in to find out! As always, it is our goal not only to supply you, ...
Apr 28, 2025•38 min•Ep. 215
Join us today as Coach Sue shares powerful insights on attitude and mindset. She reveals that mindset isn't an inherent trait some possess while others don't—it's actually about what you consciously allow to influence you. You have to intentionally create a positive and empowering environment… Or the world will be loud enough to shape it for you (and no one wants that version). Listen as she shares practical tips she's personally incorporated to cultivate a life filled with positivity. As always...
Apr 24, 2025•9 min
Join us for a deep dive into common gym mistakes at every level. We're calling you (and ourselves!) out and delivering the solutions you need, so prepare for some much-needed truth bombs that will transform your training. From beginners to advanced athletes, we break down exactly what's holding you back and provide actionable solutions to accelerate your progress. Whether you're just starting your fitness journey or you've been training for years, this episode will help you identify blind spots ...
Apr 21, 2025•50 min•Ep. 214
Coach Sue joins us today for a short but impactful solo episode getting real about her sleep journey. If you've been struggling with sleep issues, this episode just may be the unlock you need to improve your sleep and wake up feeling much more rested. Sue shares her personal sleep challenges and the unexpected solution she discovered—focusing on the kitchen rather than the bedroom. Listen in as she discusses how meal timing became the game-changer in her sleep routine and how you can time your m...
Apr 17, 2025•11 min
Today, we're tackling your burning fitness questions... And some fun ones, too! We cover the ideal duration of fat loss phases and practical activity tips for desk workers. Also, what does your coach *actually* do during check-ins and how long should you work with a coach for sustainable results? And then... Would you blast tunes while zooming to rescue your kidnapped spouse? What would you steal as an "inconvenience burglar"? Listen in to find out—or live with the FOMO of never knowing! As alwa...
Apr 14, 2025•38 min•Ep. 213
Want to look like a competitor but you don’t want to compete? Want to eat 3,000 calories... Without having to track? Sorry, spoiler alert—that’s just not how it works. You have to get clear on what is realistic for your personal goals. We want it all, but we have to face reality. Listen in as Coach Mia shares the hard truth on why you can’t have it all, but you can achieve your goals when you look at them through a clear and realistic lens. As always, it is our goal not only to supply you, the l...
Apr 10, 2025•3 min
Feeling the pressure of swimsuit season approaching? We've got you covered! We kick things off with some good news: even though the window may be closing, you're NOT too late to make progress! We're chatting about exactly where to begin if you're starting from scratch with your fitness journey (or wherever you are on your journey!) Already been dieting but not seeing results? We've got some game-changing perspectives on that, too. Listen in to hear it all! As always, it is our goal not only to s...
Apr 07, 2025•37 min•Ep. 212
Coach Charlotte joins us today to transform your relationship with food. She's revealing how to track your nutrition mindfully—not restrictively—and why this approach is actually recommended. Tune in as she shifts your perspective from, "How little can I eat?" to "How can I properly fuel my body?" and shares practical tips to make this powerful mental transition! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant so...
Apr 03, 2025•5 min
Flaws? Yep, we all have them—even though we don't always like to admit it. But, facing our weaknesses is much better than ignoring them. Sometimes saying, "That's just how I am," is actually reinforcing a fixed identity that prevents growth and self-improvement. In this episode, Sue and Alex dive deep into their personal weaknesses, why they persist, and practical strategies to address them. We explore how acknowledging our flaws is the first critical step toward meaningful change and a more bal...
Mar 31, 2025•1 hr 5 min•Ep. 211
So, you just started your fitness journey and now you are drowning in a sea of conflicting fitness advice… In this episode, Coach Mia cuts through the noise and tackles the overthinking that derails so many fitness journeys. We've all been there—overwhelmed by endless questions, information, and self-doubt. Today, Mia reveals how overthinking can be your biggest obstacle and shares strategies to break free from the mental mind games that are holding you back from reaching your fitness goals. As ...
Mar 27, 2025•2 min
Are you trapped in a cycle where you know what to do for your health but struggle to follow through consistently? In this episode, Alex dives into the battle between facts and feelings in your health journey and how to create a sustainable system that works every day—not just when motivation is high. Listen in as we discuss how to reframe your "I can't" to "I haven't yet." Give the episode a listen, and if you need additional support or help, jump on a totally free call with us here - https://ph...
Mar 24, 2025•37 min•Ep. 210
Alex is back with a quick-hitting episode sharing what he learned from posting on social media for 30 days straight. With over 10 years as a fitness coach and social media influencer, he's witnessed countless platform changes and evolved his own content along the way. He reveals how consistent posting affected his reach, engagement, and business growth—plus the unexpected mental challenges he faced during the experiment. Did the results surprise him? Listen in to find out! And for an even deeper...
Mar 20, 2025•27 min
