We discuss the importance of mindset in achieving fitness goals, touching on the significance of gratitude journaling, managing stress and sleep, and the influence of social media on mental health. Enjoy!
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
We break down how to get leaner without losing muscle. We talk strength training for fat loss, the role of protein, and how structured workouts and consistency drive real long-term results.
Chapters:
00:00 Thanksgiving Reflections and Family Time
02:40 Cardio Workouts and Personal Progress
05:30 Strength Training Insights and Personal Achievements
09:10 The Importance of Consistency in Fitness
12:52 Strength Training vs. Nutrition for Muscle Preservation
14:33 Addressing Muscle Loss During Weight Loss
21:24 The Importance of Protein and Strength Training
26:11 Strength Training vs. Protein Intake
28:42 Lifting Weights for Fat Loss
32:40 Random Workouts vs. Structured Training
40:50 Maintaining Muscle Through Weight Lifting
We talk about taking ownership of your health, managing time, and making mindful choices that add up. We explore how accountability, consistency, and self-acceptance create lasting progress - without chasing perfection.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters:
00:00 Introduction and Recent Workouts
02:32 The Importance of Sleep and Stress Management
05:15 Prioritizing Health and Time Management
07:53 Accountability and Ownership in Health Choices
10:34 The Snowball Effect of Choices
13:30 Financial Analogies in Health and Fitness
16:11 Making Positive Choices and Building Habits
20:07 Navigating Nutritional Choices and Mindful Eating
23:05 Taking Ownership of Your Fitness Journey
24:38 The Health at Every Size Movement: A Critical Perspective
27:42 Shifting Goals: From Aesthetic to Performance
34:15 Setting Goals for the Future: Health and Fitness Focus
In this episode, we talk about how to stay consistent with fitness and nutrition when life gets busy, how technology can help, and why simple habits make the biggest difference.
Article we referred to: 'The Cost of Getting Lean' https://www.precisionnutrition.com/cost-of-getting-lean-infographic
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters00:00 Understanding VO2 Max and Its Importance02:46 The Evolution of Dating and Personal Connections05:35 Cardio Progress and Personal Fitness Journeys08:21 The Role of Technology in Fitness Tracking11:04 Exploring Blood Glucose Monitoring for Health13:59 Managing Health and Nutrition in Busy Lives17:02 Addressing Fitness Questions and Concerns29:08 Staying on Track During Busy Times
After updating you on our cardio progress , we share how to overcome the "I'm too tired to workout today" mindset with an approach that works for us 95% of the time.
And we tell you what to think of Starbucks' latest protein latte.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters
00:00 Cardio Progress and Accountability
02:41 Motivation Strategies for Workouts
05:13 Overcoming Workout Resistance
07:33 Mindset Shifts for Consistency
10:02 Identity and Movement
12:26 The Importance of Consistency
15:08 Movement as a Lifestyle
18:49 Embracing the Fit Identity
20:18 Balancing Work, Family, and Fitness
21:44 Prioritizing Health Over Distractions
23:35 Finding Time for Health in a Busy Life
25:48 Active vs. Passive Rest
27:34 The Starbucks Protein Latte Discussion
How to approach strength training if you'e over 40, curbing late night snacking, and things we've changed our minds about.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters:
00:00 The Journey of Fitness and Cardio Progress
08:25 Understanding Risk and Pushing Limits in Training
16:27 The Balance of Grit and Grace in Fitness
22:59 Mindfulness and the Human Experience in Fitness
Q and A:
27:05 How many days a week should I strength train if I'm over 40?
32:14 I always end up stacking at night - how do I stop?
37:36 What have you changed your mind about recently?
Stress can lead to stress eating, skipped workouts, and no progress. In this episode, we talk about the importance of daily stress management and give you some simple ways of doing so.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters:
Chapters:
00:00 Accountability in Fitness: Running Progress
06:49 The Longest Runs: Personal Experiences and Milestones
09:11 Understanding Stress Management: Purpose and Techniques
12:28 Understanding Stress and Its Role in Growth
15:58 Daily Stress Management Techniques
19:56 The Importance of Journaling for Mental Clarity
25:05 Navigating Stress: The HALT Method
28:40 Preparing for Seasonal Stressors
32:45 Exploring Diverse Stress Management Tools
This week we're accepting applications from busy moms who want to lose up to 15 lbs in the next 12 weeks while fully enjoying the upcoming holiday season.
But spots are limited.
If you're ready, book a no-pressure call with Daniel at rosentrain.com/call to see if we'd be a good fit.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters:
02:47 The Journey into Running
05:58 The Importance of Consistency in Exercise
08:39 Understanding Cardio and Its Benefits
11:39 The Reality of Maintaining Progress
13:40 The Consequences of Inaction
16:18 Youth and Its Impact on Fitness
19:05 Observations on Aging and Health
19:43 Understanding Adult Development and Responsibilities
22:38 The Importance of Health in Busy Lives
25:53 The Power of Planning and Tracking
28:07 Overcoming Self-Limiting Beliefs
32:49 Finding Time for Health in a Busy Schedule
37:02 Taking Action: The First Step to Change
This week we're accepting applications from busy moms who want to lose up to 15 lbs in the next 12 weeks while fully enjoying the upcoming holiday season.
But spots are limited.
If you're ready, book a no-pressure call with Daniel at rosentrain.com/call to see if we'd be a good fit.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters:
00:00 September Slump: A Common Challenge
07:41 Overcoming Motivation Loss
17:52 Life's Demands: Balancing Health and Responsibilities
24:50 Breaking the Perfectionist Mindset
34:27 Taking Ownership of Your Choices
We share a 5-point plan to help you stay consistent with health and fitness as the kids head back to school. We talk about establishing anchor habits, keeping meals simple, scheduling workouts like any other commitment, creating backup plans for busy days, and focusing on consistency instead of perfection. Together, we explore practical strategies and relatable stories that can make this transition smoother.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Daniel's "double dinners" meal planning approach: https://www.instagram.com/reel/DLX7laDJIEl/?igsh=MW8zcXh6aHQxYmswZg==
The Nate Bargatze routine we referred to: https://youtube.com/shorts/h5ZDRp5E0us?si=vD-gJTMMhBXFhfj7
Chapters:
00:00 Navigating Back to School Chaos
08:26 Establishing Anchor Habits for Consistency
17:47 Simplifying Meals for Busy Lives
20:02 Effective Communication in Parenting
23:14 Scheduling and Prioritizing Self-Care
24:10 Creating Plan B Options for Busy Days
28:59 Embracing Consistency Over Perfection
We tackle a listener’s question on how to transition from weight loss to maintenance. We share the key habits that keep results, why consistency matters more than perfection, and how to prevent slipping back into old patterns.
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Books we like:
"Eat It" - Jordan Syatt and Michael Vacanti
"Fit At Any Age" - Susan Niebergall
"Bigger Leaner Stronger" and "Thinner Leaner Stronger" - Michael Matthews
"Not A Diet Book" - James Smith
Chapters:
00:00 Introduction and Location Check-In
03:05 Aging and Acceptance
05:57 Strength Training and Personal Growth
08:58 Health vs. Work Priorities
12:03 Cognitive Dissonance in Health Choices
15:02 Actionable Steps for Health
17:54 Time Management and Health Prioritization
23:28 Prioritizing Self-Care for Better Relationships
24:55 Understanding Symptoms and Root Causes
26:33 Aligning Actions with Beliefs
28:50 Overcoming Resistance and Building Momentum
30:05 Transitioning from Weight Loss to Maintenance
31:26 Maintaining Progress After Reaching Goals
37:32 The Importance of Coaching and Guidance
Is it smart to try losing weight when your hormones feel out of whack? In this episode, we answer a listener’s question about weight loss during perimenopause and explain why waiting for "perfect hormones" might be holding you back.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters
00:00 Navigating Parenting Challenges
02:59 CrossFit Competition Insights
05:54 Kettlebell Training Techniques
09:00 The Mindset of Martial Artists
11:56 Weight Loss and Hormonal Changes
19:18 Navigating Hormonal Changes
24:45 Taking Ownership of Health Choices
30:06 Understanding Medical Guidance
34:37 Implementing Sustainable Health Habits
39:19 Adapting Fitness Approaches with Age
Waiting for life to calm down before taking action?
Daniel and Santo break down why the “perfect time” never comes, how the all-or-nothing mindset keeps you stuck, and why small, consistent actions matter most.
You’ll learn how to reframe busy seasons, make time for fitness, and turn everyday challenges into opportunities for growth.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Chapters:
00:00 Judging Choices, Not People
03:05 The Illusion of Perfect Timing
05:59 Breaking the All-or-Nothing Mindset
09:10 Finding Time for Fitness
11:56 The Shield of Busyness
15:07 Stress Management and Planning
17:46 Execution Over Optimization
20:56 The Consequences of Inaction
26:09 Overcoming Procrastination and Excuses
28:58 The Importance of Asking for Help
31:08 Reframing Busy Periods as Opportunities
36:40 Developing Skills for Consistency
39:20 Quality of Life and Aging
41:10 Behavior Change and Progress
47:19 Taking Action Amidst a Busy Schedule
Daniel and Santo discuss about drinking less, fitting in workouts with a packed schedule, and making more intentional choices for long-term health.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
00:00 Celebrating Milestones (Turning 40) and Personal Reflections
02:56 The Impact of Alcohol on Health and Mood
05:58 Navigating Alcohol Consumption: Guidelines and Personal Choices
08:55 Understanding the Health Risks of Alcohol
11:46 The Importance of Long-Term Health Decisions
14:08 The Role of Immediate Gratification in Fitness and Nutrition
14:16 Reframing Choices for Better Health
17:22 Finding Time for Fitness in a Busy Schedule
22:39 The Power of Short Workouts
25:08 Prioritizing Fitness in a Busy Schedule
28:01 Multitasking: Combining Work and Workouts
31:44 Sacrificing Sleep for Fitness: A Controversial Choice
34:25 Finding Time: The Importance of Time Audits
38:42 Meal Prep Strategies for Busy Lives
40:34 Creative Ways to Fit in Exercise
41:27 The Reality of Time Constraints
42:41 Balancing Relaxation and Productivity
Canadian government's alcohol guidelines: https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.html
Canadian Centre on Substance Use and Addiction's views on alcohol: https://www.ccsa.ca/en/guidance-tools-resources/substance-use-and-addiction/alcohol/canadas-guidance-alcohol-and-health
Flawed studies grouped former drinkers with never drinkers: https://www.medicalnewstoday.com/articles/moderate-drinking-does-not-boost-longevity-new-evidence-warns
WHO’s alcohol guidelines: https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
Dr Mike's view on alcohol: https://www.youtube.com/watch?v=u0IOs2B4ocY
Double Dinners, Daniel's very simple approach to meal prepping: https://www.instagram.com/p/DLX7laDJIEl/
We break down the simple steps to take for setting a weight loss goal you’ll actually achieve. We’ll cover why specific goals matter, what SMART goals get wrong, and why slow weight loss should probably be your goal.
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
00:00 The Importance of Specific Goals
02:58 Understanding SMART Goals
06:06 The Reality of Weight Loss
08:24 The Role of Consistency in Habits
10:36 The Slow vs. Fast Weight Loss Debate
13:32 Creating Sustainable Habits
16:34 The Athlete's Perspective on Health
19:37 Finding Balance in Fitness Goals
25:47 The Life of a Young Athlete
26:42 The Importance of Recovery
29:08 Prioritizing Health Over Entertainment
32:59 Setting Effective Goals
35:51 The Power of Process Goals
38:57 Rewarding Progress
42:05 Living Life to the Fullest
Disclaimer: The views expressed in this podcast are personal opinions based on publicly available information, personal experience, and general observations. They are not intended as statements of fact about any individual or organization.
If you regularly travel for work and you struggle to stay consistent, this episode is an essential listen.
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS
00:00 Breaking the Podcast Norms
04:23 Traveling for Work: Maintaining Consistency
21:26 Planning for Success: Post-Travel Strategies
22:19 Mastering Nutrition on the Go
23:30 Staying Active While Traveling
30:55 Optimizing Sleep During Travel
38:58 The Importance of Planning
We have a wide-ranging conversation, covering:
- Why we each have two freezers
- The ethics of eating meat
- The physical costs of becoming a world-class athlete
- Why building muscle is psychologically easier but physiologically more difficult than losing fat
- Lots more!
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Timestamps:
00:00 Morning Routines and Quick Meals
02:56 Planning for Success in Nutrition
05:49 Stocking Up: The Importance of Preparedness
08:45 Ethics of Meat Consumption and Local Sourcing
11:56 Fitness Challenges and Personal Milestones
15:02 Strength Standards and Functional Fitness
20:36 Understanding Strength Standards
22:49 The Balance of Strength and Mobility
25:30 The Cost of Athletic Excellence
27:17 The Importance of Consistency in Health
29:52 The Challenge of Building Muscle
33:39 Training to Failure vs. Leaving Reps in the Tank
38:42 The Nuances of Muscle Building
41:44 Taking Action Over Perfection
Are you a busy parent struggling to balance your health and weight loss goals with work and taking care of kids? This episode is for you - jump to 15:05 if you want to skip the intro.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
00:00 Introduction and Milestones
01:54 The Power of Podcasting
05:59 Navigating Social Media vs. Podcasts
09:04 The Importance of Critical Thinking
12:50 Understanding Our Limitations
14:49 Addressing Overwhelm in Weight Loss
22:36 Stress Management and Sleep
23:32 Conscious Health Decisions
25:12 Identity and Health Habits
26:35 Decision Fatigue and Simplicity
28:12 The Importance of Planning
29:57 Adapting Habits Over Time
33:35 Creating Structure in Busy Lives
37:25 Efficiency in Meal Planning
If you're a parent and you feel life is too busy to plan and prep meals, this episode will be a GAMECHANGER.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
21:33 - Meal prepping sounds great in theory, but I never stick with it. Is there a simpler way to eat high-protein meals during a busy work week?
13:10 - The simplest approach to planning dinners we've ever come across.
21:20 - What to do if you start to find certain meals boring.
25:45 - Breakfast made simple.
22:59 - How to be better prepared with groceries.
31:38 - Meal delivery services.
33:43 - How to simplify lunch.
35:53 - How and why to keep it all simple.
Want to ask a question for us to answer on a future episode of the podcast? Send us a message on Instagram (links below), making sure the first word of your message is "PODCAST".
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
08:46 - Tracking calories is tedious and stressful. Are there any other ways of losing weight without tracking?
30:01 - How important is cardio for weight loss? I see everyone talking about strength training for weight loss, but does cardio play a role?
44:46 - When’s the best time to train if my goal is weight loss?
