Fit & Free
Co-hosts Brooks Coleman and Herman Lynn bring you simple, sustainable, and effective fitness advice to build a fit body and a calm mind without missing out on the things that matter most.
40. The Top Traits of People Who Lose Fat and Keep It Off (Part 1)
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Some people lose the fat and keep it off. Most don't. The difference usually isn't the diet.
In part one of this series, Brooks and Herman break down the traits they see over and over in the clients who lose fat for good. Not the ones who white-knuckle it for 30 days. The ones who change their body and never hand it back.
<...39. Ranking 20 Fat Loss Strategies (and Which Ones Are BS) - Part 2
In this episode, the hosts dive into the second part of the top 20 methods for effective fat loss. They share explore fat loss strategies, discuss the concepts of clean eating and whole foods, highlight the pitfalls of clean eating, and reflect on the pursuit of longevity and enjoying life. The conversation covers various nutrition misconceptions, strategies, and practices, including the impact of sleep, meal frequency, and the effectiveness of certain supplements. It emphasizes the importance of flexibility and individualized approaches to nutrition and weight management.
Takeaways
Parenting adventures and observationsExploring fat loss strategiesThe pitfalls...38. Ranking 20 Fat Loss Strategies (and Which Ones Are BS)
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In this conversation, the hosts discuss various methods for fat loss, including calorie counting, intermittent fasting, and keto/very low carb diets. They explore the effectiveness of each method and provide insights into their practical application. The conversation highlights the importance of using these methods as tools rather than rigid rules, and the impact of consistent meal times on digestion and nutrient absorption. The conversation delves into the essential components of...
37. How to Not Lose Your Progress (Or Your Mind) This Summer
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The conversation covers the challenges of parenting and health, managing digital detox, balancing work and personal time, and the importance of summer fitness and nutrition. It emphasizes the need to maintain progress during summer and the benefits of building muscle while enjoying the season. The conversation delves into the balance between fitness, nutrition, and life, emphasizing the importance of moderation and flexibility. It explores the concept of a fulfilling day, ultimate...
36. Scale Anxiety: Why Two Pounds Can Wreck Your Morning
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The Fit and Free Podcast discusses the challenges of scale anxiety and the misconceptions surrounding scale measurements. It delves into the impact of body composition on weight loss and the importance of understanding the role of muscle and fat in the process. The conversation emphasizes the significance of consistent data and the need for patience in observing scale trends. Additionally, it explores the concept of body recomposition and its...
35. Why "I Just Need to Do It" Keeps You Stuck
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The conversation delves into the challenge of knowing what to do versus actually doing it, emphasizing the importance of consistency in achieving success. It explores the nuances of weight loss and dieting, highlighting the need for adjustments and feedback to sustain progress over time. The conversation delves into reframing challenges with curiosity and the importance of empathy and self-compassion in the fitness journey. It explores strategies for overcoming overwhelm, lowering the barrier to...
34. You're Not Failing
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Summary
In this episode, Herman and Brooks delve into the feelings of failure that many experience, particularly in the context of fitness and personal growth. They discuss the impact of social media on self-perception, the disconnect between online personas and reality, and the importance of internal validation. Through personal anecdotes, they explore how societal expectations can lead to feelings of inadequacy and emphasize the need for...
33. Fit After 50: How Juli Broke Free From The Diet Trap
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Summary
In this conversation, Juli Young shares her journey through health and fitness, discussing her personal struggles with weight and nutrition, and how these experiences shaped her approach to coaching. She emphasizes the importance of a balanced, sustainable approach to eating and fitness, particularly for women navigating menopause. Juli advocates for a supportive environment and encourages individuals to focus on small, manageable changes rather than extreme...
32. How to Stop Obsessing Over Food
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Summary
In this episode of the Fit and Free podcast, hosts Herman and Brooks delve into the topic of food obsession, exploring the psychological aspects of craving and the shame associated with it. The conversation shifts to practical strategies for managing food choices, emphasizing the importance of flexibility and self-trust in dietary habits. They also address common food myths and the impact of societal pressures on...
31. Vacation Eating, Scale Anxiety, and Negative People: Real Questions From Real Clients
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Summary
In this episode of the Fit and Free Podcast, hosts Herman and Brooks discuss the importance of balancing physical fitness with mental health. They emphasize that true transformation goes beyond just physical appearance and includes a mindset shift away from the diet mentality. The conversation delves into the common issue of scale fluctuations, explaining the science behind weight changes and encouraging listeners to focus on...
30. Why You Keep Starting Over... And How to Actually Move Forward
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Summary
This episode explores the mindset shifts and practical strategies needed to maintain consistency in fitness and nutrition amidst life's chaos.
Herman and Brooks discuss how to reframe failure, embrace imperfection, and build sustainable habits that adapt to life's unpredictability.
Follow Brooks on Instagram: https://www.instagram.com/coachbrookscoleman/
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29. The Key to Lifelong Fat Loss (It's Not What You Think)
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Summary
In this conversation, the speakers delve into the complexities of self-doubt, anxiety, and emotional regulation, particularly in the context of fitness and personal growth. They explore how negative beliefs can be transformed into strengths, the importance of understanding and sitting with uncomfortable emotions, and the role of emotional eating as a coping mechanism.
The discussion also highlights the significance of self-awareness and offers...
28. The 4 Stages of Building a Fit & Healthy Body (Part 2)
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Summary
In this episode, the hosts delve into the four levels of sustainable fitness, focusing on the transition from initial stages of fitness struggles to mastery. They discuss the importance of understanding fitness as a long-term journey rather than a quick fix, emphasizing the need for consistency, habit-building, and a positive mindset. The conversation highlights the psychological aspects of fitness, including the fear of losing progress...
27. The 4 Stages of Building a Fit & Healthy Body
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Summary
In this episode of the Fit for Life podcast, Herman and Brooks discuss their personal fitness journeys and the importance of finding joy in workouts. They explore the transition from fad diets to sustainable nutrition practices, emphasizing the significance of strength training and understanding macros.
The conversation highlights the four levels of fitness, the common struggles individuals face, and the importance of shifting one's mindset...
26. 9 Reasons You're Not Getting Toned
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Summary
In this episode, Herman and Brooks discuss the key factors that contribute to achieving a toned body, emphasizing the importance of muscle building, structured workouts, and proper nutrition. They explore common misconceptions about muscle tone, the significance of intensity and recovery in workouts, and the role of compound movements.
The conversation also highlights the importance of measuring progress beyond just the scale and maintaining a...
25. Why Brooks Changed His Mind About Fitness
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Summary
In this episode, Herman and Brooks delve into Brooks' personal journey through fitness, mental health, and the transformative power of fatherhood. They discuss the struggles of adolescence, the impact of societal expectations on self-image, and the importance of mental health in the fitness industry.
Brooks shares his experiences with SSRIs and psychedelics, highlighting how they have shaped his understanding of well-being. The conversation culminates in...
24. Fat Loss Over 40: Why It's Harder (And What Actually Works)
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Summary
In this episode of the Fit for Life podcast, hosts Herman and Brooks discuss the unique challenges faced by women over 40 in their health and fitness journeys. They explore the impact of hormonal changes, metabolism, and lifestyle factors on weight management, emphasizing the importance of strength training and sustainable nutrition.
The conversation highlights the need for a long-term approach to health, encouraging listeners...
23. Are Processed Foods Actually Toxic?
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Summary
In this episode of the Fit for Life podcast, hosts Herman and Brooks discuss various health topics, including the impact of cold weather on mood, the importance of vitamin D, and the myths surrounding nutrition. They explore the role of social media in shaping health debates, the significance of flexibility in dietary choices, and the importance of fiber for overall health. The conversation also touches on gut...
22. How to Crush Your Fitness Goals in 2026
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Summary
In this episode of the Fit for Life podcast, hosts Herman and Brooks discuss the importance of setting realistic and intentional goals for the new year. They reflect on past experiences, the impact of social media on fitness goals, and the significance of self-respect in the journey of self-improvement.
The conversation emphasizes the need for a sustainable lifestyle rather than falling for quick-fix diet culture...
21. How Melissa Dropped 45 lbs as a Working Mom of 3
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Summary
In this episode, Melissa shares her transformative journey towards a healthier lifestyle, detailing her struggles with dieting, the impact of motherhood on her fitness, and how she found a sustainable approach to health.
She emphasizes the importance of community support, flexibility in nutrition, and the mental shifts that have allowed her to enjoy her journey rather than feel restricted. Melissa's story is one...
20. Good Stress, Bad Stress: Why Your Body Needs Both to Transform
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Summary
In this episode, Herman and Brooks discuss the impact of social media on coaching and mental health, the nature of stress, and practical strategies for managing it. They emphasize the importance of communication in relationships, the role of perception in stress management, and the necessity of taking action to alleviate anxiety. The conversation also touches on the significance of self-reflection, building healthy habits, and the...
19. Scarcity to Strength - Herman's Story
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Summary:
In this episode of the Fit for Life podcast, host Brooks Coleman celebrates Herman Lynn's birthday and delves into Herman's journey as a health and fitness coach. They discuss Herman's early experiences with sports, his struggles with body image during college, and the transformative impact of strength training on his life.
The conversation highlights the importance of finding balance in health and fitness, emphasizing that...
18. Emergency Episode: Bouncing Back From Thanksgiving
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Summary
In this episode, Herman and Brooks discuss the common feelings of guilt and shame that often follow Thanksgiving meals. They emphasize that one meal does not ruin progress and that weight fluctuations are typically due to water retention rather than fat gain.
The hosts provide practical strategies for getting back on track after the holiday, including the importance of physical activity, mindful eating, and maintaining...
17. How to Break the All or Nothing Mindset
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Summary
In this episode, Brooks Coleman and Herman Lynn discuss the pervasive all-or-nothing mindset that many individuals face in their fitness journeys. They explore the psychological barriers that come with this mindset and provide practical strategies to overcome it.
The conversation emphasizes the importance of focusing on progress rather than perfection, building scalable plans, and maintaining momentum. They also highlight the role of mindfulness in managing...
16. Fitness Changes When You're A Mom: Here Are The New Rules
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In this episode, Herman and Brooks discuss the unique challenges that moms face in maintaining fitness and nutrition. They emphasize the importance of a sustainable approach to health, focusing on muscle mass and strength training as key components for metabolism and body composition.
The conversation highlights the need for flexibility in nutrition, encouraging moms to enjoy their favorite foods while still achieving their health goals. Mindset...
15. Fitness in the Real World: Parenthood, Time, and Showing Up Anyway
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In this episode of the Fit for Life podcast, hosts Herman Lynn, Azul Corajoria, and Brooks Coleman discuss the challenges and changes in fitness routines as new parents. They explore the differences between home workouts and gym environments, the impact of parenthood on motivation and time management, and the importance of community and support in maintaining a healthy lifestyle. The conversation also touches on the need for authenticity...
14. 5 Things you Definitely do NOT Need to do for Fat Loss
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In this episode of the Fit for Life podcast, hosts Herman Lynn and Brooks Coleman discuss common myths surrounding nutrition and fitness. They emphasize that cutting out carbs, eating clean, and doing HIIT every day are not necessary for achieving fitness goals.
Instead, they advocate for a balanced approach that includes strength training, sustainable eating habits, and the importance of not striving for perfection. The conversation...
13. Getting Lean in 3 hours/week with Tyler Studer
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In this episode of the Fit for Life podcast, Brooks Coleman interviews Tyler Studer, an experienced online coach and personal trainer. Tyler shares his journey from engineering to fitness, emphasizing the importance of helping busy individuals achieve their health goals with minimal effort.
The conversation covers effective workout strategies, stress management, the significance of sleep quality, and the role of mindfulness in decision-making. Tyler provides practical...
12. How to Stop Eating Your Emotions
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In this episode, Herman and Brooks delve into the complexities of emotional eating, discussing its normalcy and the importance of understanding one's emotions. They provide practical strategies for managing emotional eating, emphasizing the need for self-awareness and the development of healthy coping mechanisms.
The conversation highlights the significance of mindset in eating habits and encourages listeners to recognize and address their emotions rather than suppress them...
11. He Has Helped 10,000 People Lose Weight
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In this conversation, nutrition coach Mike Doehla discusses the importance of tracking nutrition, the role of coaches, and the evolution of nutrition coaching.
He emphasizes the significance of flexible dieting, practical tips for fat loss, and the impact of GLP-1 drugs on nutrition. The discussion also touches on the challenges posed by social media and the reality of weight loss and health, concluding with actionable advice for listeners.<...
10. How To Get Toned But Not Bulky
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In this episode of the Fit for Life podcast, Herman Lynn and Brooks Coleman discuss the importance of strength training and muscle building over mere weight loss. They emphasize that muscle is crucial for a fit appearance and overall health, especially as one ages.
The conversation covers effective strategies for building muscle, including the significance of progressive overload, core movements, and the necessity of rest and nutrition. The...
9. Transitioning to Maintenance After Losing Weight
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In this episode of the Fit for Life podcast, hosts Herman Lynn and Brooks Coleman discuss the challenges of maintaining weight loss and the importance of sustainable lifestyle changes. They emphasize the significance of self-monitoring in achieving long-term success.
The conversation covers the role of strength training in building muscle and improving metabolism, as well as the concept of anti-fragility in weight maintenance. The hosts provide practical strategies...
8. The Recipe To Lose Fat On Easy Mode (Part 2)
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In this episode of the Fit for Life podcast, Herman and Brooks discuss effective strategies for making fat loss easier and more sustainable. They share practical tips for meal planning, managing snacks, and navigating social situations while maintaining a healthy lifestyle.
The conversation emphasizes the importance of meal structure, reducing snack variety, and creating a supportive environment for healthy eating. Listeners will gain insights into how to...
7. How to Lose Fat so Easy That it Feels Like Cheating
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In this conversation, Herman and Brooks discuss the challenges of parenting, caffeine consumption, and the realities of coaching clients in their fitness journeys. They delve into the importance of accountability, tracking nutrition, and understanding metabolism in relation to weight loss.
The discussion emphasizes the significance of movement, particularly through steps, and the role of strength training in preserving muscle mass. They also highlight the need for realistic expectations...
6. The Scale Won't Tell the Full Story
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In this conversation, Herman and Brooks explore the multifaceted journey of fatherhood, the challenges and joys of parenting, and the importance of fitness and nutrition in maintaining a healthy lifestyle. They discuss the significance of mindset, awareness, and self-compassion in achieving personal growth and health goals.
The dialogue emphasizes the need for patience and understanding in both parenting and fitness journeys, highlighting that progress is not solely measured...
5. Consistency, Life Stress, and Setting Realistic Fitness Expectations
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In this conversation, Brooks and Herman answer questions from followers. They delve into nutrition strategies, particularly focusing on protein intake, and how to manage expectations in fitness.
The discussion also covers the impact of hormonal changes on body composition, the significance of stress management, and coping mechanisms. Overall, the conversation emphasizes the importance of support, understanding, and realistic goals.
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4. All or Nothing Mindset, Self Talk, and Self Compassion with Azul Corajoria
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In this conversation, Azul Corajoria discusses her approach to health and self-development coaching, emphasizing the importance of mindset and the need to address the underlying reasons why clients struggle with their health goals. She highlights the gaps in the fitness industry, particularly the focus on quick fixes and the all-or-nothing mentality.
The discussion also touches on the impact of social media on body image, the significance of self-talk, and...
3. The BEST Workout Split for Life
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In this conversation, Herman and Brooks delve into the ongoing debate between cardio and strength training, exploring the importance of both in a balanced fitness routine. They discuss the significance of finding enjoyment in exercise, the role of nutrition, and the necessity of recovery.
The conversation emphasizes the need for a sustainable workout routine that incorporates mobility and functional movements while also addressing real-life applications of fitness principles. They...
2. Are Hormones Really Making You Fat?
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In this conversation, Herman Lynn and Brooks Coleman discuss the transformative experience of becoming a parent, the myths surrounding hormones and health, the importance of movement and exercise, and the challenges of navigating parenthood.
They also explore the role of social media in shaping health perceptions, the impact of caffeine on well-being, and the need for resilience in the modern health landscape. The discussion emphasizes the importance of a...
1. How to Get Fit For Life
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In this episode of the Fit For Life Podcast hosts Herman Lynn and Brooks Coleman explore the journey to sustainable fitness and health. They discuss the importance of balancing discipline with enjoyment, share personal stories of their struggles with fitness and nutrition, and emphasize the significance of mindset in achieving long-term health goals.
The conversation also touches on the role of muscle mass in body composition, the impact of...
