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Fit Take with Joey Gast

Joey Gast

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In this podcast we discuss all things nutrition, training, mindset, and life. After listening to each episode, you‘ll be able to walk away with clear takeaways to help you excel in your journey of fitness and life.
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Everyone is always looking for tips on "how to stay motivated" in their weight loss or fitness journeys. In response to that, you've probably heard fitness influencers telling you that instead of relying on motivation, use "discipline" instead. Well in this episode, I'm going to talk about something else that can get you through those rough times w…
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If you scroll on social media at all or google "tips to lose weight" you've probably at some point been told to start tracking your calories and/or macros. But is tracking your food on a daily basis REALLY necessary? Can you make the progress you want in this day and age WITHOUT having to track the food you eat in an app like myftinesspal? In this …
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In this week's episode I sit down with my good friend and fellow Registered Dietitian & CPT, Kara Goss. In this episode we dive into Kara's hormonal birth control journey, including the struggles she faced with fat loss while transitioning off of birth control, how she initially had to be okay with gaining weight before her body was ready to respon…
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One of the most common issues I see, especially in women that I work with, is that they tend to UNDER eat for the goals that they have. They want to tone up, shape their body, while also losing fat - but because of their low calorie intake their body ends up working against them for these goals. In this episode I go over common signs you're probabl…
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Do you feel like your progress is too "slow"? Or feel like sometimes you aren't even making progress at all? We obviously want to make sure we're on the right track and doing the correct things to make progress and see results over time, but there's hidden value of making "slow" progress that you probably don't realize. In this episode I discuss wh…
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Most people make the huge mistake of thinking making "progress" and seeing "results" are the same thing. But in actuality, they're COMPLETELY different. You can be making outstanding "progress" toward your overall goal, without seeing much physical results just yet. In this episode I clarify the difference between the two, why it's important to und…
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You might think that simply using myfitnesspal and "tracking your food" is the secret you need to finally start seeing results, but that's far from the case. In today's episode I'm diving into the top 5 food tracking mistakes you're making, and why these mistakes are holding you back from making the progress you want. Please leave a 5 star review i…
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In this week's episode I sit down with my good friend and fellow Registered Dietitian Amanda Maddalena. We get DEEP into this one, diving into how to embrace the ride within your fitness journey, how she overcame losing her father to suicide, and how important it is to lean on specialists or mentors for support in order to evolve into your highest …
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In today's episode I'm diving into recent research regarding fat burners to determine if they're actually effective for helping us lose more fat or not. I dive into the results of this recent study, things to consider before jumping on the "fat burner" train, and if it's actually worth your money or not. Please leave a 5 star review if you enjoyed …
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In today's episode I'm joined with friend and fellow dietitian Cat Grimes. Cat is a Registered Dietitian and certified personal trainer, and in this episode we dive into her history of competing, how that lead to a negative relationship with food and her body image, and the misconceptions people have around what it takes to get "fitness model" lean…
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In today's episode, I'm giving you the ultimate hack in changing your mindset regarding "falling off track" in your fitness journey. Give this a listen, and you'll never feel overwhelmed when trying to "get back on track" ever again. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link…
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In today's episode, I'm diving into 5 of the biggest fat loss mistakes I see people make - especially when starting their fat loss / fitness journey in the new year. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Fac…
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Being surround by either the right type of people, or the wrong type of people can ultimately change your life. In today's episode, I'm diving into the power of community, how it can make or break your results, and why I'm so proud of the community we've built with all of our clients. Please leave a 5 star review if you enjoyed the podcast and be s…
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A common question I get is - if I track my calories or macros to lose weight, will I have to track my food forever to maintain my progress? In today's episode I'll be answering this question, discussing things to consider when wanting to step away from food tracking, along with giving you a step by step guide on how to transition away from tracking…
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One of the biggest issues I see is people jumping straight into a fat loss phase or dieting phase without establishing a "healthy metabolism" or good habits beforehand. By rushing into a fat loss phase from the get go, you're more likely to fail, feel burnt out, run yourself into the ground, and end up giving up sooner rather than later. In today's…
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Do you freak out when you have to take time off away from the gym due to travel, vacations, or maybe even injury or illness? Do you fear that taking that time away from working out is going to lead to rapid fat gain or you losing the muscle tone and definition you've worked so hard for? If so, today's episode is for you. In today's episode, I'm div…
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2024 is here, and you're probably thinking about all of the things you want to accomplish over the next 12 months. However, most people don't have any type of framework in terms of setting new goals, or discovering what may have gone well or not well over the previous year. In today's episode, I'll be going over the thought process I use to assess …
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Ever start a "dieting phase" or fat loss phase and think the first line of action should be to increase your cardio in order to burn more calories to shed more fat? While this might seem logical by thinking "more calories burned equals more fat loss" - right? BUT there are diminishing returns as that cardio reaches extreme levels - especially if yo…
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Making progress along your fat loss or fitness journey shouldn't feel like a fight to the death every single day - if it does, then you're probably doing something wrong. But with that being said, there certainly will be times where things feel hard, sometimes VERY hard, but you'll have to find a way to get it done regardless if you want to continu…
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Do you want to get toned? Do you want to shape certain areas of your body like your legs, glutes, or arms? One of the biggest issues I see from people wanting to transform their bodies is not knowing how many sets they should be doing in the gym for optimal progress. It's usually too little to get progress moving, OR too much to where your body can…
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One of the biggest issues I see among clients or people wanting to lose weight and transform their body is the obsession over wanting to reach their end destination as fast as possible. This can FEEL productive, but when it comes to losing fat, building muscle, or changing your body - there's a physiological cap of just how fast you can actually ac…
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In today's episode I'm diving into 5 huge things I've changed my mind on over the past 10 years in the fitness industry. I'll be diving into a variety of topics including changing up your workouts to lose more fat, "if it fits your macros" and if that approach is best, setting bigger goals than you're ready for, and how to find a nutrition/fitness …
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Do you struggle with falling off track with your nutrition or fitness? Then the "falling off track" leads to guilt, shame, and feeling like a failure until you end up giving up? If so, then this one's for you. In today's episode, I'm explaining the "anchor analogy" that ultimately changed the way I feel and think about "falling off track" forever -…
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Do you struggle with gaining weight between Thanksgiving and New Years? Is this the time of year that no matter how hard you try, you seem to always see the scale 5 pounds, or maybe even 10 pounds heavier after these short 5 weeks? In today's episode I'm diving into my top keys to seeing progress over the holidays without feeling like you're sacrif…
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In this week's episode I'm going over my go-to strategies for staying on track over the holidays, along with the mindset shifts that are CRUCIAL to make if you want to be successful during this time of the year. If you get anxious about food around the holidays or struggle with finding that balance of enjoying yourself, but also staying on track wi…
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One of the biggest issues you're probably having when it comes to fat loss is your results being incredibly inconsistent. Some weeks you see progress, but others you don't. And the weeks you do see progress you aren't even exactly sure what's working, and vice versa for the weeks you don't see progress. So in today's episode I'm going to show you h…
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In today's episode I'm sitting down with one of my long term clients, Morgan Smetzler, and talk about the incredible transformation she's had while working together over the past 2 years. We dive into how she lost 20 pounds, got the nickname "Quadzilla", and put on a ton of lean toned muscle along the way. We also dive into some huge mental breakth…
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In today's episode I'm breaking down the incredible and interesting effects dietary fiber can have on your fat loss goals. Most people are familiar with the most common benefits of dietary fiber - increased fullness and better digestive health. But in this episode, I'm breaking down research showing that having a high fiber intake can actually caus…
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In today's episode I'm breaking down the TRUTH around low carb diets, if carbs make you fat, & if low carb diets are better than low fat diets for fat loss. This one is going to be SUPER informative, so if you have a place to jot any notes down, I'd be ready. ------ Please leave a 5 star review and share a screenshot of this podcast on your social …
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In today's episode we're going to get DEEP. I sit down with one of my AMAZING 1:1 clients as she shares her inspiring story of overcoming a history of sexual assault as a young girl. We dive into how her past experiences shaped the way she viewed herself, and how her past contributed to her purposely choosing not to take care of herself physically …
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In today's episode I'm breaking down the KEY components that every meal should have if you're trying to prioritize fat loss. In this episode I show you how to dramatically simplify the process of creating meals, and also meal prep, so you can learn how to lose more fat without having to spend more time. ------ Please leave a 5 star review and share…
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In today's episode, I'm breaking down the 5 MOST important variables you need to be focusing on in order to lose fat, build tone muscle, and get the lean body you want. Have you ever wondered if meal timing makes a difference? And if so, how much of a difference? Are calories REALLY all that matter? Why exactly is protein so important anyway? Are s…
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In this episode dive into the power of words, how they can subconsciously affect your psychology, and therefore dramatically change your actions and behaviors for either better OR worse. I also dive into why this was a huge reason I decided to change my coaching company name to what it is today. ------ Please leave a 5 star review and share a scree…
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In this episode I sit down with Emily Smith and talk about her incredible journey of losing over 50 pounds in our 1:1 Coaching Program. We dive into the newfound confidence she's gained in her body and herself, how her depression and anxiety symptoms have lessened dramatically since learning to take care of her body and health, and much more. -----…
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In today's episode I share 3 powerful stories that have completely changed the direction of my life over the past 4 years. In each of these stories, I was faced with almost "do or die" scenarios that because of the path I chose to take, have dramatically shaped who I've become as a person. I recommend having a box of tissues handy, because we get p…
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One of the most common questions I get from clients or non-clients is, "How do you stay motivated to keep showing up every day and hit your goals, especially when it feels hard?". Some may scream at you and say discipline, discipline, discipline at the top of their lungs. Which is true, we should be harnessing discipline more than motivation, becau…
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Today, August 24th, 2023, I officially turn 30 years old. This episode is an impromptu episode I recorded on the spot after receiving one of the most incredible messages I've ever received from a client. In this episode I share the incredible message and story from one of my clients on how she overcame being sexually assaulted as a child and wantin…
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In this episode I sit down with Katie Craig, one of our rockstar 1:1 clients and talk about her incredible postpartum journey thus far. We dive into the struggles she faced through pregnancy and obstacles she's ran into postpartum. We also discuss why prioritizing her health, fitness, and personal confidence is so important for her in order to be t…
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In this episode I talk about what the "piñata" method for weight loss is, and why you're probably doing it and don't even know it - and why it's the reason you AREN'T seeing any progress within your fat loss journey. ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it! Join Our FREE Face…
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In this episode I reveal exactly how I've lost 20 pounds over the past 8 months, and why it was the easiest fat loss phase I've ever done. I discuss what my calorie intake was like, how often I implemented diet breaks, what my workouts looked like, what my meals consisted of, how often I ate, along with how I approached it mentally to avoid self-sa…
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In this episode I interview another one of my incredible clients, Ali Nugent. We dive into her past history of an eating disorder, how our program has helped her relationship with food, and how she's lost 20 pounds since October. We also dive into how after dealing with a tremendously hard break up from a long term relationship, she was able to fin…
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In this episode I interview one of my incredible clients, Caela Miller, to talk about her journey in our program over the past 5 months. She's lost 20 pounds so far despite enjoying vacations, trips with family and friends, and numerous social events. We also dive into how she endured a huge personal loss during this time period, but didn't let it …
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Are you a regular caffeine or coffee drinker? If you are, I'm sure you've been told not to drink caffeine too late in the day or it'll negatively impact sleep (which then can negatively impact fat loss). But exactly how late can you have caffeine WITHOUT it hurting your sleep that night? Is it 1pm? 3pm? 5pm? In this episode I cover what the researc…
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Do you feel guilty when you over-eat? Go over your calorie target for the day? Or maybe make "unhealthy" food choices that lead to you not getting the results you want? Which then leads to you being frustrated with yourself, feeling like a failure, and then giving up? In this episode I cover why it's SO important to remove these emotions from the p…
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Too many times we wake up with setting zero intentions for the day. We wake up, become reactive to whatever needs our attention at that moment, and before we know it the day is gone and we haven't achieved anything we set out to do that day. In this episode I dive into why it's SO important to set clear intentions at the start of each day. I discus…
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One of the most important attributes when it comes to being successful with weight loss is the ability to challenge and be open to changing the beliefs that you currently have in multiple aspects of life. Specifically, how we've trained our brains to interpret certain situations, and what we've learned is "normal" for that given situation. In this …
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As a coaching company, we work with a lot of beginner clients, & one common theme that I see is individuals feeling uncomfortable stepping foot in the gym because you may fear that you're going to be judged by the regular gym-goers who may have more experience than you. And sometimes this fear can be crippling enough to prevent you from going to th…
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How much progress should you be excepting to make in a few weeks? What about a few months? 6 months? a year? One of the most common questions I get from new clients is how long should it take to see results? In this episode I'm breaking down everything you need to know to set challenging, but REALISTIC expectations when it comes to your weight loss…
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One of the biggest questions I get from clients and non-clients is "How do I stay motivated?" or "What do I do when I don't feel motivated anymore?". So in today's episode I'll be giving you tangible strategies you can implement to kickstart motivation when you're just not really feeling it, that way you can continue to make progress and see the re…
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In this week's episode I sit down with long term client Rebekah Subit and discuss the 5 phases that are prominent in every successful physical transformation. We discuss the importance of going through priming/reverse diet phases, diet breaks, maintenance phases, building phases if you're already lean or need to put on muscle, and of course fat los…
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