Show highlights include:

• The counterintuitive way preparing for your goals makes it harder to achieve them (2:03)
• The simple "Already Ready" mindset shift that frees you from your fitness and health purgatory (especially as the holiday season approaches) (4:41)
• The "Periodization Process" for crushing both your short-term and long-term fitness goals in record time (7:04)
• How understanding the 3 key phases of exercise motivates you to get off your couch today (8:59)
• Why waiting until January 1st to start attacking your fitness goals is the single biggest mistake you can make (14:24)

If you want all of my best fitness and nutrition tips to help you achieve your fitness goals faster with less hassles, join my new Full Send Fitness and Nutrition coaching program for just $9 per month at https://fullsendfitnesscoaching.com

Every month, I host a different 30-day fitness challenge to help you burn fat faster. If you'd like to join our next 30-day challenge, go to http://fullsend30challenge.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you'd like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you'd like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you're interested in taking supplements, but don't know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That's why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you're looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you'd like to try any supplements mentioned in today's show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you've already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at Katie@CoachKatieDanger.com and I'll be happy to help you.

If you'd like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Show highlights include:

• The 2 foundational losing weight principles that all the best diets have (7:24)
• The "Moderation Method" for losing weight and building muscle (without depriving yourself of your favorite foods) (8:59)
• Why most people don't need to spend more than 60 minutes in the gym to look great, lose fat, and build muscle (10:40)
• The weird way exercising too hard can halt your progress and results (11:29)
• The "1 gram per pound of body weight" trick for maximizing how much muscle you build (13:39)
• 15 delicious, high protein snacks that are an easy way to get enough protein and optimize your muscle growth (14:39)
• Should you lift weights or do cardio first in your workouts? Here's the simple answer… (18:48)

On July 12th, I launched a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining spots, schedule an appointment with me at http://metabolicamplificationformula.com.

If you want the PDF version of the foods mentioned in this podcast episode, you can download it for free at http://foodsforflatabs.com.

Every month, I host a different 30-day fitness challenge to help you burn fat faster. If you'd like to join our next 30-day challenge, go to http://fullsend30challenge.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you'd like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you'd like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you're interested in taking supplements, but don't know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That's why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you're looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you'd like to try any supplements mentioned in today's show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you've already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at Katie@CoachKatieDanger.com and I'll be happy to help you.

If you'd like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Show highlights include:

• Why you can't get a 6-pack by doing ab workouts every day (5:12)
• The 3 notorious "belly buster" foods that make your stomach balloon (even if your consistently exercise) (5:30)
• 14 foods that trim your waistline, reduce bloat, and boost your metabolism (5:59)
• Why an iron deficiency slows down your metabolism (and easy ways to get more iron into your diet) (7:29)
• The single best tea to drink after big holiday dinners to prevent bloating (16:15)
• 4 supplements that help your body burn fat so you can finally see your abs (20:47)

On July 12th, I launched a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining spots, schedule an appointment with me at http://metabolicamplificationformula.com.

If you want the PDF version of the foods mentioned in this podcast episode, you can download it for free at http://foodsforflatabs.com.

Every month, I host a different 30-day fitness challenge to help you burn fat faster. If you'd like to join our next 30-day challenge, go to http://fullsend30challenge.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you'd like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you'd like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you're interested in taking supplements, but don't know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That's why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you're looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you'd like to try any supplements mentioned in today's show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you've already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at Katie@CoachKatieDanger.com and I'll be happy to help you.

If you'd like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Show highlights include:

• The easiest way to fortify your immune system as cold and flu season comes (4:41)
• The insidious way labeling foods as good or bad makes it harder to reach your weight loss goals (7:44)
• The simple 3-point checklist that helps you eat the best foods for your goals and lifestyle (9:03)
• The 6-month litmus test that prevents Instagram influencers from tricking you into following an impossible diet (9:31)
• Why picking a diet only for the results is a recipe for failure (and the right way to pick your diet) (10:28)

On July 12th, I launched a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining spots, schedule an appointment with me at http://metabolicamplificationformula.com.

Every month, I host a different 30-day fitness challenge to help you burn fat faster. If you'd like to join our next 30-day challenge, go to http://fullsend30challenge.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you'd like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you'd like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you're interested in taking supplements, but don't know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That's why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you're looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you'd like to try any supplements mentioned in today's show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you've already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at Katie@CoachKatieDanger.com and I'll be happy to help you.

If you'd like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Show highlights include:

• The natural and holistic way to treat your agonizing back pain, knee pain, joint pain, and even arthritis (1:36)
• How being active increases your chronic pain as you age (and how to continue training without your joints falling apart) (8:05)
• Why resting more when you're injured camouflages your pain (and a better way to relieve your chronic inflammation) (10:59)
• How Prolozone Therapy can help you walk your dogs again if you're in so much pain you can't walk down your steps (12:08)
• The weird way to prevent getting knee replacement surgery (even if your knees always ache) (24:02)
• How what you do to your body in your 30s, 40s, and 50s create chronic illnesses and diseases later in life (and how to live a long, healthy, and pain-free life) (26:12)
• Why physical pain can create mental health problems like anxiety and depression (29:57)

On July 12th, I launched a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining 16 spots, schedule an appointment with me at http://metabolicamplificationformula.com.

Every month, I host a different 30-day fitness challenge to help you burn fat faster. If you'd like to join our next 30-day challenge, go to http://fullsend30challenge.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you'd like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you'd like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you're interested in taking supplements, but don't know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That's why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you're looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you'd like to try any supplements mentioned in today's show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you've already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at Katie@CoachKatieDanger.com and I'll be happy to help you.

If you'd like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger

Show highlights include:

• How to avoid skipping days in the gym when you have phlegm, aches, and pains (especially during flu season) (3:54)
• Why human nature undermines your health goals and pulls you back into your destructive habits (7:59)
• How our instant gratification world stops you from achieving your fitness goals and adds unnecessary stress to your shoulders (10:07)
• Why having broad goals like wanting to lose weight can actually cause the number on your scale to go up (11:16)
• The strange way twiddling your thumbs helps you build muscle and lose weight (13:55)
• 4 proven ways to finally stop self-sabotaging your health and fitness goals (23:130
• The "structure, not restriction" mindset that lets you "get away" with having a few beers or sweet treats without wrecking your health goals (24:52)

On July 12th, I launched a 90-day Metabolic Amplification Formula for 20 people. If you want one of the remaining 16 spots, schedule an appointment with me at http://metabolicamplificationformula.com.

If you need a one-on-one nutrition coach (without strict dieting rules), I have 2 spots open for clients. You can take one of those spots here: https://coachkatiedanger.mykajabi.com/.

If you'd like to book a Discovery Call with me so you can hit your health and fitness goals faster, book your appointment at http://talkwithcoachkatie.com.

If you'd like to implement a mobility routine in your morning routine, you can check out the free guide I created for you here: http://mobilitywarrior.com/.

If you're interested in taking supplements, but don't know where to start, head over to http://yourfitnesssupplements.com and get your own personalized supplement assessment.

One of the most underrated ways to train your body is with bodyweight movements. That's why I created the Bodyweight Muscles Training Program. You can have great workouts without needing a barbell or a gym membership. You can grab your free copy of the program over at http://bodyweightmuscles.com.

If you're looking for a leg day workout plan that is perfect for beginners and those with bad knees, go http://LegDayWorkout.com to get your free workouts. .

If you'd like to try any supplements mentioned in today's show, head over to https://RedHNutrition.com to find them. And you can save 30% on your first purchase with the coupon code CoachKatieDanger at checkout!

If you've already purchased supplements from Red H Nutrition, then use the coupon code Podcast20 to save an additional 20% on your future orders.

Or if you need help creating a supplement program, send me an email at Katie@CoachKatieDanger.com and I'll be happy to help you.

If you'd like to join a group of Everyday Athletes like yourself, join our Facebook Group Everyday Athletes Worldwide.

And make sure to follow me on Instagram at https://www.instagram.com/coachkatiedanger