Fit(ish) Project

The older you get, the goal is not just to be strong. It is to be strong and move well. That starts with focusing on the right things when you're younger so you can enjoy those benefits for the next 40-50 years. In this episode, you'll learn: • Why full range of motion strength training should be the foundation if you want to build muscle, get stronger, and keep moving well as you get older • The difference between stretching and mobility, and how to know when the best time is to use each one • The benefits of foam rolling and how to use it most effectively • How to build a realistic routine that helps you feel less stiff, move better, and keep training hard without overcomplicating it 1-on-1 Coaching: Interest Form Here [https://bassbuiltfitness.wixsite.com/mysite/work-with-me] Fit(ish) Project Newsletter: Sign Up [https://bassbuiltfitness.wixsite.com/mysite/weekly-newsletter] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

This episode breaks down the biggest mindset, nutrition, and training mistakes that keep you stuck even when you feel like you know what to do. • Why all or nothing thinking keeps you spinning your wheels and what to do about it • Why knowing what to expect with fat loss, muscle building, and habit change is a huge key of staying consistent long term • Nutrition mistakes that make fat loss harder than it needs to be and how you can simplify it to focus on the things that get you the most progress • Why random workouts, chasing calories burned, and not training with progression keep you from building the body you want 1-on-1 Coaching: Interest Form Here [https://bassbuiltfitness.wixsite.com/mysite/work-with-me] Fit(ish) Project Newsletter: Sign Up [https://bassbuiltfitness.wixsite.com/mysite/weekly-newsletter] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

GLP 1s have changed the weight loss conversation, but even if you never use one, there are practical lessons we can take from how they work. In this episode, you'll learn: • Why calories still matter most for weight loss, and how GLP 1s help reinforce the truth that eating less is the main driver of fat loss. • How managing hunger can make weight loss feel easier, and simple ways to stay fuller with protein, fiber, high volume foods, better sleep, and regular meals. • Why weight loss is not just physical, and how food noise, stress eating, boredom eating, and your relationship with food can make consistency harder. • Why keeping the weight off comes down to sustainability, muscle building, and learning the habits you can actually keep doing for years. 1-on-1 Coaching: Interest Form Here [https://bassbuiltfitness.wixsite.com/mysite/work-with-me] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

You may be thinking about weight loss the wrong way. If you care about how you look, feel, and perform, then it's not just about losing weight. It's about losing fat and maximizing muscle mass. In this podcast, you'll learn: • why maintaining muscle is one of the biggest keys to better body composition, strength, metabolism, and long-term results • Why losing weight as fast as possible is usually the wrong goal if you want to look better and keep the results • 3 common mistakes people make that cause muscle loss during a fat loss phase • A simple fat loss checklist to help you lose fat while supporting muscle retention or growth 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 is the key to losing, gaining, or maintaining your weight * The most common eating mistake that keeps people stuck, and how to solve it * How to make "unhealthy" food higher in protein and lower in calories to fit your goals * Food swaps you can make today to save you thousands of calories per week, based on the most common foods we're all likely eating 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 stronger workouts and better recovery • How fueling changes for endurance and high intensity training, including carbs, fluids, and electrolytes before, during, and after longer efforts • Simple practical examples of what to eat and drink so you can stop overthinking it and start getting more out of your training 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 time * How she managed to do this with a husband and 3 kids, and what role they played in this * Things she learned and mindset shifts about food she had to make to see results * How to set yourself up for success with a huge goal like losing 100 pounds Find out more about Mady here [https://www.instagram.com/madysedfitness/]! 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 can boost your results inside the gym, better energy, better workouts, better progress. * When things like stretching, soft tissue work, cold plunge, and sauna are a good idea, when they're not, and how to use them without sabotaging progress. If you want more content like this you can check out any of my other socials and opt in to my weekly newsletter. Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 per muscle per week you really need to build or maintain muscle, including the minimum effective dose, the realistic sweet spot for most people, and when higher volume makes sense. * How much extra cardio actually helps with fat loss and whether or not it's worth it * How sleep affects how much fat you lose and how much muscle you build Join the 8 Week Washed Up Challenge [https://www.bassbuiltfitness.com/washedupathletechallenge]

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 category (movement, food, stress, relationships, and more) * The mindset shifts that make this sustainable so you stop doing all or nothing and start building health for life 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 stronger and building muscle once you've hit a plateau with the simplest levers to pull 1st * Steps or cardio for faster fat loss and how to use it without burning yourself out * What to do when motivation is lacking so you can stay consistent even when you don't feel like it 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 keep moving forward with a 1% better approach 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

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 year 1-on-1 Coaching: Interest Form Here [https://forms.gle/Mi76ohjhGQcQHDep8] Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/] IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness] Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj] Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]