EP 149 - The Emotional Toll of Entrepreneurship

In this episode, I reflect on my journey over the past few years, discussing the challenges of running a business, personal struggles, and the importance of setting boundaries for a healthier lifestyle. </p> I share insights on documenting his fitness journey, shifts in my coaching philosophy, and future directions for my business, emphasizing the need for community engagement and support.</p> <br /></p> Here’s what we got into :</p> <ul> <li>2024 is a year of self-discovery and change.</p> </li> <li>Running a business can be emotionally taxing.</p> </li> <li>Setting boundaries is crucial for personal health.</p> </li> <li>Documenting progress can enhance accountability.</p> </li> <li>Coaching should adapt to individual needs.</p> </li> <li>It's important to prioritize family time.</p> </li> <li>Hard work doesn't always equate to success.</p> </li> </ul> <br /></p> <strong>Chapters</strong></p> 00:00 Reflections on a Whirlwind Year</p> 08:12 The Importance of Boundaries</p> 14:05 Documenting the Journey</p> 20:11 Shifts in Coaching Focus</p> 28:05 Looking Ahead: Changes and Feedback</p> <br /></p> <strong>---</strong></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/"><strong>https://www.instagram.com/strongjonfitness/ </strong></a></p>

00:31:08

EP 148 - Finding Joy in Fitness: The Key to Sustainability w/Andrew Coates

</p> In today’s episode of the Strong Jon Fitness Podcast, I get to chat with Andrew Coates. We discuss the complexities of fitness coaching, the importance of effective communication, and the challenges of misinformation in the industry. We explore how coaches can better connect with clients, the significance of evidence-based practices, and the societal influences that shape health choices. The discussion emphasizes personal responsibility and finding balance in life amidst overwhelming media consumption. </p> In this conversation, Andrew and Jon discuss the pervasive influence of outrage culture and social media on mental health and personal well-being. They explore the balance between entertainment and self-care, the importance of understanding diverse opinions, and the dangers of engaging with rage bait and clickbait content. The discussion emphasizes the need for healthy boundaries in social media consumption and the impact of mental energy on daily life.</p> <br /></p> <strong>Takeaways</strong></p> <ul> <li>We often forget how much knowledge we have as coaches.</p> </li> <li>Empathy is crucial in reaching the end user effectively.</p> </li> <li>Effective communication is key to educating clients.</p> </li> <li>Not all information available is beneficial or accurate.</p> </li> <li>Scrolling mindlessly can detract from restorative time.</p> </li> <li>Recognizing the impact of social media on daily life is crucial.</p> </li> <li>Engaging with evidence-based resources is important for fitness.</p> <br /></p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction and Welcome Back</p> 02:47 The Challenge of Knowledge and Empathy in Coaching</p> 06:09 The Importance of Effective Communication</p> 09:11 Navigating Misinformation in Fitness</p> 11:57 Training Principles and Evidence-Based Practices</p> 14:55 The Role of Enjoyment in Fitness and Nutrition</p> 18:06 Societal Influences on Health Choices</p> 21:04 Personal Responsibility and Lifestyle Changes</p> 24:04 Finding Balance in Life and Media Consumption</p> 30:12 The Impact of Outrage Culture</p> 33:05 Navigating Social Media and Entertainment</p> 36:11 Understanding Opinions and Beliefs</p> 39:29 The Dangers of Rage Bait and Clickbait</p> 49:26 Mental Energy and Social Media Consumption</p> <br /></p> <strong>Connect with Andrew:</strong></p> <a href="https://www.instagram.com/andrewcoatesfitness/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/andrewcoatesfitness/ </strong></a></p> <a href="https://andrewcoatesfitness.com/" rel="ugc noopener noreferrer" target="_blank"><strong>https://andrewcoatesfitness.com/ </strong></a></p> <a href="https://podcasts.apple.com/ca/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985" rel="ugc noopener noreferrer" target="_blank"><strong>https://podcasts.apple.com/ca/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985 </strong></a></p> <br /></p> ----</p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT" rel="ugc noopener noreferrer" target="_blank"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/strongjonfitness/</strong></a></p> <br /></p>

00:54:17

EP 147 - Understanding Your Relationship with Food w/Meagan Ryan

In this conversation, Jon Vlahogiannakos speaks with registered dietitian Meagan Ryan about her journey into nutrition coaching, the challenges of bodybuilding, and the importance of fostering a healthy relationship with food. </p> They discuss the misconceptions surrounding weight loss, the impact of societal pressures on food choices, and the significance of long-term strategies in achieving health goals. Meagan emphasizes the need for education and understanding in navigating the overwhelming amount of misinformation in nutrition, while also highlighting the importance of balance and self-acceptance in one's dietary choices. </p> <br /></p> <strong>Takeaways</strong></p> <ul> <li>Bodybuilding can lead to a distorted body image and unhealthy relationships with food.</p> </li> <li>Therapy and education are crucial in unlearning negative body image beliefs.</p> </li> <li>Many clients are not ready for weight loss and need to focus on their relationship with food first.</p> </li> <li>Changing perspectives on weight loss requires patience and understanding.</p> </li> <li>Awareness of one's relationship with food is crucial for improvement.</p> </li> <li>The scale can be misleading; focus on how you feel instead.</p> </li> <li>There is a growing concern about eating disorders in today's society.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction to Aware Fitness Coaching</p> 06:07 Working as a Couple in the Fitness Industry</p> 14:44 Navigating Misinformation in Nutrition</p> 21:39 Overcoming Food Shame and Societal Pressures</p> 29:17 The Power of Carbohydrates</p> 34:39 Gentle Nutrition and Intuitive Eating</p> 48:39 Trends in Eating Disorders and Health Consciousness</p> <br /></p> <strong>Connect with Meagan:</strong></p> <strong> </strong><a href="https://www.instagram.com/mryan_nutrition/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/mryan_nutrition/ </strong></a></p> <a href="https://www.tiktok.com/@meagryan_" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.tiktok.com/@meagryan_ </strong></a></p> <br /></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT" rel="ugc noopener noreferrer" target="_blank"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/strongjonfitness/</strong></a></p> <br /></p> <br /><strong>---</strong></p>

00:51:47

EP 146 - The Power of Mindfulness w/Brooks Coleman

In this episode of the <strong>Strong Jon Fitness Podcast </strong>I get to chat with Brooks Coleman. Brooks is an online health and fitness coach who specializes in helping busy professionals lose fat and maintain a healthy lifestyle. He shares his unique journey from finance to firefighting and ultimately to fitness coaching. </p> The conversation delves into the challenges of balancing work and personal life, the appeal of online coaching, and the importance of mindfulness and stress management techniques. They discuss how to recognize progress, align personal goals with values, and navigate the different seasons of life while prioritizing health and wellness. </p> In this conversation, Brooks and Jon explore the complexities of emotional eating, the importance of building awareness around food choices, and the strategies to manage cravings and habits. </p> <strong>Takeaways</strong></p> <ul> <li>Setting boundaries is crucial for work-life balance.</p> </li> <li>Mindfulness practices can help manage stress and improve focus.</p> </li> <li>Aligning goals with personal values enhances commitment.</p> </li> <li>Self-awareness is essential for making lasting changes. Building awareness of feelings can help align actions with values.</p> </li> <li>Having contingency plans can provide flexibility in eating habits.</p> </li> <li>Recognizing the difference between cravings and habits is crucial.</p> </li> <li>Emotional eating is a normal response to stress and feelings.</p> </li> <li>Setting intentions around food can reduce guilt and anxiety.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction to Brooks Coleman and His Journey</p> 03:09 Transitioning from Finance to Fitness Coaching</p> 06:06 The Appeal of Online Coaching</p> 08:52 Balancing Work and Personal Life</p> 11:54 Mindfulness and Stress Management Techniques</p> 14:45 The Importance of Recognizing Progress</p> 17:57 Aligning Goals with Personal Values</p> 20:53 Navigating Life's Seasons and Priorities</p> 26:50 Building Awareness and Flexibility in Eating Habits</p> 29:56 Dropping Anchor: Managing Emotional Storms</p> 32:54 Understanding Cravings vs. Habits</p> 38:57 The Role of Emotional Eating in Our Lives</p> 43:55 Intentional Indulgence: Setting Boundaries with Food</p> ----</p> <strong>Connect with Brooks:</strong></p> <strong></strong><a href="https://www.instagram.com/thebrookscoleman/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/thebrookscoleman/</strong></a><strong></strong></p> <strong></strong><a href="https://www.skool.com/datafit" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.skool.com/datafit</strong></a><strong></strong></p> ----</p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT" rel="ugc noopener noreferrer" target="_blank"><strong>https://bit.ly/FITPARENT </strong></a><br /><strong>Instagram </strong><a href="https://www.instagram.com/strongjonfitness/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/strongjonfitness/</strong> </a></p>

00:48:17

EP 145 - The Long Game: Patience in Fitness w/Ruby Cherie

In today’s episode of the <strong>Strong Jon Fitness Podcast, </strong>I chat with Ruby Cherie , an online coach, discusses her approach to helping women achieve lasting fitness results. She emphasizes the importance of performance, identity shifts, and the role of coaching in transforming lives. </p> Ruby shares insights on overcoming self-sabotage, building confidence, and the necessity of patience in the fitness journey. The discussion highlights the significance of setting realistic expectations and enjoying the process of personal development.</p> <strong>Takeaways</strong></p> <ul> <li>Focus on performance rather than just outcomes.</p> </li> <li>Consider yourself an athlete in all aspects of life.</p> </li> <li>Coaching is essential for personal transformation.</p> </li> <li>Building confidence comes from consistency and commitment.</p> </li> <li>Self-sabotage often stems from fear of change.</p> </li> <li>Patience is key in the fitness journey.</p> </li> <li>Set realistic expectations to avoid disappointment.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction to Ruby Sheree and Her Coaching Philosophy</p> 05:35 The Importance of Performance in Fitness and Life</p> 12:49 Identity Shifts: From Gym-Goer to Athlete</p> 19:04 Overcoming Fear and Self-Sabotage in Weight Loss</p> 26:09 Building Confidence Through Consistency and Commitment</p> 33:34 The Role of Coaching in Transformational Journeys</p> 39:51 The Long Game: Patience in Fitness and Life</p> 46:30 Setting Realistic Expectations and Enjoying the Journey</p> <strong>Connect with Ruby: </strong><a href="https://www.instagram.com/transformxruby/"><strong>https://www.instagram.com/transformxruby/ </strong></a></p> <strong>Podcast: </strong><a href="https://podcasts.apple.com/ca/podcast/100-real-with-ruby-no-bs-health-fitness-mindset/id1571464398"><strong>https://podcasts.apple.com/ca/podcast/100-real-with-ruby-no-bs-health-fitness-mindset/id1571464398 </strong></a></p> <br /></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT"><strong>https://bit.ly/FITPARENT</strong></a><br /></p> <strong>---Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/"><strong>https://www.instagram.com/strongjonfitness/</strong> </a></p> <br /></p> <br /></p> <br /></p>

00:52:24

EP 144 - Challenging the Status Quo in Fitness w/Patrick Ryan II

In today’s episode of the <strong>Strong Jon Fitness Podcast, </strong>I chat with Patrick Ryan II, founder of Aware Fitness Coaching. They discuss the unique challenges faced by high-performing helpers, such as doctors and therapists, who often neglect their own health while caring for others. Patrick emphasizes the importance of a person-centered approach in coaching, challenging the mainstream fitness industry's focus on vanity and quick fixes. </p> The conversation explores the shift towards holistic health, the significance of mental transformation, and the need for personal responsibility in health management. Patrick shares his framework of 'vanity to sanity,' highlighting the importance of sustainable health practices over short-term goals.</p> <strong>Takeaways</strong></p> <ul> <li>High-performing helpers often neglect their own health.</p> </li> <li>Coaching provides a shortcut to reclaiming time and health.</p> </li> <li>The fitness industry often promotes vanity over true health.</p> </li> <li>A person-centered approach is crucial in coaching.</p> </li> <li>Mental transformation is key to physical change.</p> </li> <li>People crave human connection and personalized coaching.</p> </li> <li>The mainstream fitness narrative needs to be challenged.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction to Patrick Ryan II</p> 05:45 Understanding High-Performing Helpers</p> 10:16 The Value of Coaching for Busy Professionals</p> 15:17 Challenging the Mainstream Fitness Industry</p> 21:16 The Impact of Vanity in Fitness</p> 26:45 The Shift Towards Holistic Health</p> 32:03 From Vanity to Sanity: A New Framework</p> 38:06 Taking Responsibility for Health</p> 43:30 The Importance of Mental Transformation</p> 45:24 Final Thoughts and Key Takeaway</p> <strong>Connect with Patrick: </strong><a href="https://www.instagram.com/patrick_ryanfit/"><strong>https://www.instagram.com/patrick_ryanfit/ </strong></a></p> <strong>FB Community: </strong><a href="https://www.facebook.com/groups/1513722362108659"><strong>https://www.facebook.com/groups/1513722362108659 </strong></a></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/"><strong>https://www.instagram.com/strongjonfitness/</strong></a></p> <br /><strong>---</strong><br /></p>

00:45:43

EP 143 - Fat Loss Challenge Results

In this episode of the <strong>Strong Jon Fitness Podcast, </strong>I’m digging into my personal journey of losing 15 pounds over the summer while balancing a busy family life. I share insights on documenting his progress, the importance of movement, nutrition strategies, and the role of accountability in achieving fitness goals. </p> <br /></p> <strong>Takeaways</strong></p> <ul> <li>The journey of losing weight can be documented and shared.</p> </li> <li>Busy parents can still achieve fitness goals despite a hectic schedule.</p> </li> <li>Movement and activity levels play a crucial role in weight loss.</p> </li> <li>Meal prep and planning are essential for maintaining nutrition.</p> </li> <li>Accountability can motivate individuals to stay on track with their goals.</p> </li> <li>The scale is just one tool and should not define success.</p> </li> <li>Change is possible, and taking the first step is crucial.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction to the Summer Challenge</p> 02:59 Documenting the Journey</p> 05:53 The Reality of Weight Loss</p> 09:08 Adjusting to Life's Changes</p> 12:07 The Importance of Movement</p> 14:59 Nutrition and Meal Prep Strategies</p> 17:47 The Role of Accountability</p> 21:13 Understanding the Scale</p> 24:07 Lessons Learned from the Journey</p> 26:52 Final Thoughts and Encouragement</p> <br /></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT" rel="ugc noopener noreferrer" target="_blank"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/" rel="ugc noopener noreferrer" target="_blank"><strong>https://www.instagram.com/strongjonfitness/</strong></a><br /><strong>Email - jon@strongjonfitness.com </strong></p>

00:44:24

EP 142 - Learn to Enjoy the Process w/Jeff Steinberg

In today’s episode of the <strong>Strong Jon Fitness Podcast, </strong>I chat with Jeff Steinberg. Jeff owns Stone Mountain Training and specializes in coaching busy moms to become their strongest and most confident selves. </p> We discuss the challenges of balancing fitness and parenthood, and the importance of simplifying the process and focusing on small actions. The conversation explores the importance of focusing on the process and enjoying the fitness and weight loss journey, rather than solely fixating on the scale or specific numbers. </p> <strong>Takeaways</strong></p> <ul> <li>Coaching is more than just providing workout programs and meal plans; it involves navigating life's challenges and providing support.</p> </li> <li>Communication and trust between coach and client are crucial for success.</p> </li> <li>Enjoying the process and being process-focused rather than results-focused can lead to sustainable change.</p> </li> <li>Prioritize overall well-being, strength, and energy over a specific weight goal.</p> </li> <li>Small daily actions compound over time to create long-term change.</p> </li> <li>Mindset and mental transformation are crucial for success.</p> </li> <li>Happiness and gratitude play a significant role in the process.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction and Background</p> 03:18 Simplifying the Process for Busy Moms</p> 11:31 Establishing Bare Ass Minimums</p> 15:30 The Power of Communication and Trust</p> 19:18 Being Process-Focused and Enjoying the Journey</p> 22:15 Moving Beyond the Scale</p> 22:44 Embracing the Process and Enjoying the Journey</p> 23:26 Prioritizing Well-being and Strength over Scale Numbers</p> 25:23 The Power of Small Daily Actions in Creating Long-Term Change</p> 30:11 The Role of Mindset and Mental Transformation in Success</p> 43:45 Finding Happiness and Gratitude in the Fitness Journey</p> <strong>Connect with Jeff:</strong></p> <strong>IG: </strong><a href="https://www.instagram.com/jeffsteinberg_smt/"><strong>https://www.instagram.com/jeffsteinberg_smt/ </strong></a></p> <strong>FB: </strong><a href="https://www.facebook.com/groups/thefitparentproject"><strong>https://www.facebook.com/groups/thefitparentproject </strong></a></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/"><strong>https://www.instagram.com/strongjonfitness/</strong> </a></p> <br /><strong>---</strong><br /></p>

00:43:46

EP 141 - Somehow, We Manage w/Laura Vlahogiannakos

In today’s episode of the <strong>Strong Jon Fitness Podcast, </strong>I get to chat with<strong> </strong>my wife Laura Vlahogiannakos! She runs LVA Services helping fitness coaches organize their tasks, systems and admin work so they save time while growing their business. This conversation is incredibly exciting as we get to share our experiences in life balancing running our business, raising two young kids, growing as a couple, and still managing our own health and fitness goals</p> <br /></p> <strong>Takeaways</strong></p> <ul> <li>Communication is key to managing a household and running businesses while maintaining health and fitness.</p> </li> <li>Having weekly marriage meetings helps set the tone for the week and allows for open discussion of challenges and problems.</p> </li> <li>Using digital and physical calendars helps keep track of family activities and individual commitments.</p> </li> <li>Prioritizing weight training can improve confidence and help overcome social anxiety.</p> </li> <li>Making time for each other as a couple is important for maintaining a strong relationship.</p> </li> <li>Expressing emotions and validating each other's feelings can improve communication and emotional intimacy.</p> </li> <li>Finding a balance between individual goals and family responsibilities is crucial for overall well-being.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Managing a Household and Running Businesses</p> 06:24 Weekly Marriage Meetings</p> 08:51 Using Calendars to Stay Organized</p> 13:41 Prioritizing Weight Training</p> 16:07 Balancing Work and Fitness</p> 20:50 Navigating Change and Uncertainty</p> 25:13 Balancing work and personal life</p> 32:37 The role of therapy in improving communication</p> 35:34 The importance of physical intimacy in a relationship</p> 37:01 Validating each other's feelings</p> 38:18 Creating structure and routine</p> 41:44 Prioritizing health and fitness</p> 45:35 Making time for each other as a couple</p> 48:28 The connection between communication, physical intimacy, and relationship satisfaction</p> <br /></p> <strong>Connect with Laura:</strong></p> <strong>IG: </strong><a href="https://www.instagram.com/lva.services/"><strong>https://www.instagram.com/lva.services/ </strong></a></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/"><strong>https://www.instagram.com/strongjonfitness/</strong> </a></p> <br /><strong>---</strong></p>

00:41:07

EP 139 - The Impact of Training & Mobility on Aging w/Jackson Lohr

In today’s episode of the <strong>Strong Jon Fitness Podcast, </strong>I get to chat with<strong> </strong>Jackson Lohr. He owns Fitness For Life working with older adults to reduce pain, decrease fall risk, manage health conditions, and live longer, fuller lives. </p> They explore the challenges and goals of this population, Jackson shares his approach to helping older adults through challenges of sarcopenia, osteoporosis, fall risk, obesity, and cognitive decline. </p> <strong>Takeaways</strong></p> <ul> <li>The challenges faced by older adults include sarcopenia, osteoporosis, fall risk, obesity, and cognitive decline.</p> </li> <li>Addressing pain and reducing fall risk are often the first priorities in working with older adults.</p> </li> <li>Belief in action is the idea that taking action can lead to a change in belief and motivation.</p> </li> <li>Strength training and mobility exercises are crucial for maintaining muscle mass, bone health, and reducing fall risk as one ages.</p> </li> </ul> <strong>Chapters</strong></p> 00:00 Introduction and Connection</p> 11:40 Challenges Faced by Older Adults in Fitness</p> 16:05 Addressing Pain and Reducing Fall Risk</p> 18:01 Building Strength and Improving Function</p> 20:39 Breaking Negative Feedback Loops for Positive Change</p> 24:59 Motivation and Belief in Action</p> 32:30 Factors Contributing to Muscle Loss and Body Recomposition</p> 37:20 The Importance of Foot Strength and Mobility</p> 46:59 The Power of Progressive Overload</p> <br /></p> <strong>Connect with Jackson here:</strong></p> <strong>IG: </strong><a href="https://www.instagram.com/fitnessforlife_jacksonlohr/"><strong>https://www.instagram.com/fitnessforlife_jacksonlohr/ </strong></a></p> <strong>FB: </strong><a href="https://www.facebook.com/jackson.lohr"><strong>https://www.facebook.com/jackson.lohr </strong></a></p> <strong>Podcast: </strong><a href="https://www.youtube.com/@FitnessForLife-JacksonLohr"><strong>https://www.youtube.com/@FitnessForLife-JacksonLohr </strong></a></p> <strong>Apply For 1-1 Coaching: </strong><a href="https://bit.ly/FITPARENT"><strong>https://bit.ly/FITPARENT </strong></a></p> <strong>Instagram – </strong><a href="https://www.instagram.com/strongjonfitness/"><strong>https://www.instagram.com/strongjonfitness/</strong> </a></p> <br /></p>

00:47:02