Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen. 🔑 Key Takeaways: 🧠 1. Menopause & Metabolism Are Real—But Not Dooming Estrogen drops → fat stored in b...

Think you’re eating healthy but still not losing fat? In this episode, Coach Pat exposes three “healthy” foods that are actually stalling your progress. Learn what to avoid, what to swap, and the four essential food rules to finally break through that plateau and get leaner—without giving up real food or starving yourself. 🔑 Key Takeaways: ❌ 1. Flavored Greek Yogurt Sounds healthy but loaded with 15–20g of sugar per serving. ✅ Swap for plain Greek yogurt + berries or protein powder. ❌ 2. Gr...

In this episode of the Newbie Gains Podcast, Coach Pat uncovers the five most common reasons why you're not losing fat—even if you're hitting the gym 3–5 times a week. From cardio confusion to weekend overeating, he breaks down the real issues that sabotage fat loss and shares what actually moves the needle when it comes to getting leaner. 🔑 Key Takeaways: 🔹 1. You’re Not in a Calorie Deficit Workouts burn fewer calories than you think.You can't out-train a bad diet—fat loss starts with eatin...

Struggling with late-night sugar binges or constant cravings? Coach Pat dives deep into the real reason you can’t stop craving sugar—and it’s not because you’re weak. In this episode, you’ll learn how to identify emotional triggers, regulate your nervous system, and break the sugar cycle without extreme restriction. Using his proven FIX Framework, Coach Pat helps you regain control of your cravings, create food freedom, and finally lose stubborn belly fat. Key Takeaways: 🧠 The Real Reas...

Sick of starving, cutting carbs, or living in the gym to lose weight? In this episode, Coach Pat dismantles the 3 biggest lies the fitness industry has fed women for decades. He breaks down his DTA Method—Flexible Dieting, Strength Training, and Accountability—to show you exactly how to lose 25 pounds without giving up pizza, pasta, or your life. This one’s a game-changer if you’re ready to finally get results that last. Key Takeaways: 🧠 Lie #1: You Need More Willpower ✅ Willpower runs out—s...

Tired of endless treadmill sessions and still not seeing results? In this episode, Coach Pat reveals the three powerhouse exercises that torch more fat than any bootcamp, burpee, or cardio class. Learn why deadlifts, bent-over rows, and lunges should be the foundation of your fat loss plan—and how to adjust each for your fitness level to boost your metabolism, build lean muscle, and burn calories even while you sleep. Key Takeaways: 🔥 1. Deadlifts: The Ultimate Fat Loss Weapon 🏋️‍♂️ 2. Bent-O...

Coach Pat shares the five unshakable habits that will completely transform your fat loss journey. These are the daily disciplines his top-performing clients live by—no fads, no fluff, just real, sustainable results. Key Takeaways: 🍗 1. Hit 100g of Protein Daily 🏋️‍♀️ 2. Strength Train 3x a Week 📏 3. Stop Eyeballing Your Meals 😴 4. Sleep 7 Hours Minimum 🧠 5. Ditch the All-or-Nothing Mindset And don't forget to follow and subscribe to my social media accounts. TikTok Instagram Facebook If you...

In this episode, Coach Pat delivers 10 hard-hitting weight-loss truths that cut through the noise of diet culture and quick fixes. From calling out lack of discipline and poor priorities to debunking cardio myths and “healthy” food traps, he keeps it real. His message? Sustainable fat loss isn’t about motivation or magic—it’s about consistency, ownership, and doing the unsexy work daily. If you’re ready to stop spectating and start transforming, this one’s for you. 1. You don’t have a...

In this powerful episode, Coach Pat breaks down five no-nonsense eating tips that make fat loss sustainable, simple, and stress-free. No more bland diets or guilt trips over chocolate. Just real, effective strategies to help you enjoy food and reach your goals. Tip #1: Keep Your Cravings Tip #2: Eat the Damn Chocolate Tip #3: Choose Sustainable Over Sexy Tip #4: Guessing is Gaining Tip #5: Stop Chasing 6-Week Fixes – Think 6-Month Wins Bonus Tools & Resources: Macro Tracking Tip: Use a fr...

Tired of the belly fat struggle? Coach Pat breaks down 3 powerful (and no-BS) rules that actually help you get results—without falling into the trap of detox teas, endless cardio, or starvation. Learn how to ditch misinformation, fix your hydration, and train smarter so you can finally see progress. Rule #1: Stop Falling for Fad Diets Rule #2: You’re Probably Just Thirsty Rule #3: Stop Relying on Group Fitness for Fat Loss Bonus Motivation from Coach Pat: Muscle is the fountain of youth.Lifti...

In this power-packed episode of The Newbie Gains Podcast, Coach Pat brings the fire with 7 real-world, no-fluff tips to help busy women lose weight, build muscle, and actually stay consistent without giving up their favorite foods or living in the gym. Whether you’re brand new to fitness or feel stuck after trying everything, this one’s for you. The 7 No-BS Tips to Level Up Your Body & Life 1. A Calorie Deficit Is Non-Negotiable 2. Beware the Fad Diet Trap 3. You’re Not Eating Enough Prot...

This week on The Newbie Gains Podcast, Coach Pat keeps it real and raw—breaking down the five things no one tells you about fat loss. Spoiler: It’s way more than macros and workouts. From emotional shifts to social shake-ups, this episode gets into the messy truth of what it actually takes to succeed—and how to stay grounded while doing it. Top 5 Things No One Tells You About Losing Weight: You’ll feel like sh*t sometimes.It’s going to be hard.You will get hungry.You’ll outgrow your soc...

Struggling to lose weight and build muscle? Coach Pat breaks down 9 powerful tips to help you reach your goals without extreme dieting or endless cardio. Key Takeaways: 🔥 1. Build Your Highest Self ✅ Shift your mindset with affirmations, goal-setting, and visualization. ✅ Stop letting your lower self sabotage progress. 🔥 2. Fix Your Metabolism ✅ Eat more, not less—starving yourself slows metabolism. ✅ Fuel your body for sustainable fat loss. 🏋️‍♂️ 3. Kill Gym Anxiety ✅ Have a plan before step...

Welcome back to the Newbie Gains Podcast with your favorite coach, Coach Pat! Today, we're breaking down the 5 Habits to Get a Flat Stomach—without extreme dieting, endless cardio, or gimmicks. If you’ve struggled with yo-yo dieting, these simple and sustainable habits will set you up for long-term success. Key Takeaways: 🔥 Habit 1: Protect Your Mindset in the Morning ✅ No negative news, no scrolling social media first thing. ✅ Start your day with gratitude, affirmations, or visualization to ...

Episode Notes Episode Summary: In this episode of The Newbie Gains Podcast, Coach Pat breaks down how doing less can actually help you achieve MORE in your fitness journey. Most people overcomplicate weight loss, obsessing over tiny details that don’t move the needle. Instead, focusing on just two things—protein intake and strength training—will drive 96% of your results. Key Takeaways: 🔹 The 4% Principle: Focus on What Actually Works Most people waste time on cardio, meal timing, and extreme...

Episode Summary: In this Monday Mindset episode of the Newbie Gains Podcast, Coach Pat dives into how to break past limiting beliefs, develop unshakable confidence, and build habits that drive success. Drawing from personal struggles and real-life transformations, he shares a powerful framework to help you push past procrastination and negative energy so you can take control of your fitness, mindset, and life. Key Takeaways: 🔹 Your Mindset is Everything – Winning starts with daily actions, no...

In this episode of the Newbie Gains Podcast, Coach Patrick breaks down everything you need to know about growing your glutes in 2025. If you've been squatting for months with little to no results or feeling lost in a sea of ineffective Instagram workouts, this episode is your ultimate guide. Learn the biggest mistakes preventing your glute growth, the key exercises you need in your program, and how to properly structure your training for real, lasting results. Key Takeaway: The five most comm...

Episode Summary:In this episode of the Newbie Gains Podcast, Coach Pat dives into the powerful mindset shift that proves age is just a number. Through inspiring real-life stories, including an 80-year-old bodybuilder and his own clients in their 40s, 50s, and beyond, Coach Pat challenges the notion that fitness has an expiration date. Whether you're in your 20s or 70s, this episode will leave you feeling motivated to take that one small step towards your fitness goals.Key Takeaway:Success in ...

Episode Summary: In this insightful episode of the Newbie Games Podcast, Coach Patrick explores the six universal human needs and how they shape your mindset, decisions, and results on your fitness journey. Drawing on personal experiences and lessons from Tony Robbins, Patrick explains how understanding your driving needs—whether it's certainty, variety, significance, connection, growth, or contribution—can help you break free from limiting patterns, stay consistent, and create a life and bo...

In this episode of the Newbie Games Podcast, Coach Patrick shares the transformative power of mindset in achieving fitness and life goals. He emphasizes how changing your thoughts can change your life, offering actionable steps to overcome self-doubt, break negative cycles, and establish habits that lead to success. This episode is packed with personal anecdotes, practical advice, and the motivation you need to start your journey towards confidence, discipline, and consistency.Key Takeaway:Yo...