Fit(ish) Project
By Lathan Bass
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Category: Fitness
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Episodes: 163
Description
The Fit(ish) Project is a bridge for practical, straightforward fitness advice you can put into practice right away. I’m passionate about fitness, but I understand there’s a lot more to life than fitness.
A lot of people want to feel better, look better, and live longer, but they don't want to spend all their free time reading the latest nutrition research or logging 2-hour workouts every day.
So I break down what actually matters for results and better health in a simple, time-efficient way that fits into your real life. I'll share strategies and insights you can apply immediately that are backed by science, while still taking into account the mental side of fitness so we can make the changes stick for the long term.
I'll mix in lessons from my 100-pound weight loss journey and years of coaching people in person and online, so what you learn is relatable, realistic, and doable.
| Episode | Date |
|---|---|
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#163 - 12 Common Fat Loss & Fitness Mistakes (With Solutions!)
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May 21, 2026 |
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#162 - Staying Lean During Summer, Losing Fat Without Losing Muscle & More
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May 14, 2026 |
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#161 - 6 Things GLP-1s Teach Us About Losing Weight and Keeping It Off
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May 08, 2026 |
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#160 - You Work out But Don't Look Like It (Here's How To Fix That)
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May 01, 2026 |
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#159 - 3 Keys To Losing Weight Without Losing Muscle
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Apr 23, 2026 |
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#158 - Fixing The Overeating Problem, Making Progress In Less Time, Balancing Lifting With Running & More
|
Apr 16, 2026 |
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#157 - Calorie Swaps To Lose More Fat & Make Dieting Easier
|
Apr 09, 2026 |
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#156 - Improving Sleep For Fat Loss & Building Muscle
|
Apr 02, 2026 |
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#155 - Simple Tips To Fuel Your Workouts For Faster Progress
|
Mar 26, 2026 |
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#154 - Losing 20 Pounds Before Summer, How To Make Lasting Fitness Changes, Is Fasted Cardio Better & More
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Mar 19, 2026 |
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#153 - Mady's 100 Pound Weight Loss: How This Mom Of 3 Lost The Weight And Now Coaches Others Do The Same
|
Mar 12, 2026 |
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#152 - Practical Steps To Building Real Life Confidence Through Fitness
|
Mar 05, 2026 |
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#151 Manage Soreness, Recover Better, & Speed Up Progress
|
Feb 26, 2026 |
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#150 - Stop Fighting the Scale: A Practical Guide to Losing Weight
|
Feb 19, 2026 |
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#149 - Fat Loss Without Starving Yourself, How Many Sets You Need To Build Muscle & More
|
Feb 12, 2026 |
|
#148 - 16 Cooking Tips For Faster Fat Loss & Muscle Gain
|
Feb 05, 2026 |
|
#147 - The Longevity Checklist: 7 Things You Can Start Doing Today to Live Longer
|
Jan 29, 2026 |
|
#146 - Dad Strength: How Lynn Balances 3 Kids and Fitness Without Burning Out
|
Jan 22, 2026 |
|
#145 - Creating Motivation, Best Foods For Fat Loss & More
|
Jan 15, 2026 |
|
#144 - Guarantee Your Fat Loss With This 1 Skill
|
Jan 08, 2026 |
|
#143 - 14 Fitness "Hacks" & Lessons For Faster Progress
|
Jan 03, 2026 |
|
#142 - 5 Steps To Losing 50+ Pounds In A Year
|
Dec 25, 2025 |
|
#141 - Building Discipline, Gaining Muscle In Your 30s, Losing Weight Without Gaining It Back & More
|
Dec 18, 2025 |
|
#140 - 3 Health Metrics You Should Care About To Live Longer
|
Dec 11, 2025 |
|
#139 - Preventing Loose Skin With Weight Loss
|
Dec 04, 2025 |
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#138 - 17 Underrated Training Tips For More Muscle & Strength
|
Nov 27, 2025 |
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#137 - How Kyle Lost 40+ Pounds Balancing Work, Travel, And New Fatherhood
|
Nov 20, 2025 |
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#136 - Tips For A Muscular Back, Fast Food Options For Fat Loss & More
|
Nov 13, 2025 |
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#135 - Is Snacking Helping Or Hurting Your Fat Loss?
|
Nov 06, 2025 |
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#134 - Roadmap To Getting Leaner, Stronger, And Living Longer
|
Oct 31, 2025 |
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#133 - Fit Under 5: 15 Tips to Better Fitness in 5 Minutes or Less
|
Oct 23, 2025 |
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#132 - Breaking Through Fat Loss Plateaus, How To Get Into Running & More
|
Oct 16, 2025 |
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#131 - Karen's Down 70 Pounds & Counting!
|
Oct 09, 2025 |
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#130 - What's The Best Exercise Plan For You (And Why)
|
Oct 02, 2025 |
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#129 - What Really Is The Best Diet For You?
|
Sep 25, 2025 |
|
#128 - Handling Cravings, Running Tips, Working Around Injuries, & More
|
Sep 18, 2025 |
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#127 - Football & Fat Loss: Finding Balance On The Weekends
|
Sep 11, 2025 |
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#126 - Fitness Trackers: How They Help (and Hurt) Your Progress
|
Sep 04, 2025 |
|
#125 - The Scale Went Up...What To Do Next
|
Aug 28, 2025 |
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#124 - Training Smarter And Not Just Harder, To Track Calories Or Not & More
|
Aug 22, 2025 |
|
#123 - 7 "Secrets" From People Who Never Regain the Weight
|
Aug 14, 2025 |
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#122 - 4 Hidden Things Holding You Back (And How to Get Past Them)
|
Aug 07, 2025 |
|
#121 - Losing Fat & Building Muscle At The Same Time
|
Jul 31, 2025 |
|
#120 - 28 Quick Tips for Better Progress: Small Changes in Diet, Fitness, & Lifestyle
|
Jul 24, 2025 |
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#119 - "Fixing" A Slow Metabolism, Fat Loss Travel Tips & More
|
Jul 17, 2025 |
|
#118 - The 100-Pound Weight Loss Grocery List
|
Jul 10, 2025 |
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#117 - 3 Mindset Shifts & 3 Habits Of The Most Successful Clients
|
Jul 03, 2025 |
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#116 - Why Fat Gets Harder As We Age (And What To Do About It)
|
Jun 26, 2025 |
|
#115 - Fat Burning Zones Explained, GLP-1s, Why The Scale Goes Up When Dieting
|
Jun 19, 2025 |
|
#114 - The System That Makes Losing Fat and Building Muscle Simple
|
Jun 12, 2025 |
|
#113 - Nate's Down 90+ Pounds & Crushing Half Marathons — Hear How This Busy Dad & Husband Did It
|
Jun 05, 2025 |
|
#112 - Make This Shift If You Want Your Results To Last
|
May 29, 2025 |
|
#111 - Q & A: Building Confidence After "Failing", The Optimal Training Routine, & More
|
May 22, 2025 |
|
#110 – Follow the Fat Loss Pyramid: The 6 Priorities for Permanent Results
|
May 15, 2025 |
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#109 - "Flexible Fat Loss: 3 Tools To Stay On Track When Life Happens"
|
May 08, 2025 |
|
#108 - You've Seen Before and After Pictures… But No One Talks About the Part You Need Most — Let's Talk About It.
|
May 01, 2025 |
|
#107 - Balancing Summer Fun & Fitness, Beating Rest Day Guilt, and Ending Self-Sabotage
|
Apr 24, 2025 |
|
#106 - 3 Steps To Never Struggle Getting Your Protein Again
|
Apr 17, 2025 |
|
#105 - 5 Things Fit People Do Behind The Scenes
|
Apr 10, 2025 |
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#104 - Genetics vs Willpower: What's More Important For Weight Loss
|
Apr 03, 2025 |
|
#103 - Foods To Avoid For Fat Loss, Developing Real Discipline & More
|
Mar 27, 2025 |
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#102 - 75 Hard Complete: The Highs, Lows, and Lessons Learned
|
Mar 20, 2025 |
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#101 - What Really Works: The Latest Fitness Breakthroughs
|
Mar 13, 2025 |
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#100 - 100 Episodes Later! 5 Valuable Insights For Your Fitness Journey
|
Mar 06, 2025 |
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#99 - Stop Overeating, Fixing Muscle Imbalances, Get Better Back Gains & More
|
Feb 27, 2025 |
|
#98 - Crush Your Cravings: Simple Strategies to Take Back Control
|
Feb 20, 2025 |
|
#97 - 4 Simple "Exercise Rules" That Will Transform Your Body & Mind
|
Feb 13, 2025 |
|
#96 - 75 Hard Update: Lessons & Reminders So Far
|
Feb 06, 2025 |
|
#95 - Upgrade Your Space, Upgrade Your Health: 13 Tips You Can Start Using Today
|
Jan 30, 2025 |
|
#94 - Best Weight Loss Supplements, What To Do When Weight Loss Slows Down & More
|
Jan 23, 2025 |
|
#93 - 9 "Food Rules" That Helped Me Lose 100 Pounds
|
Jan 16, 2025 |
|
#92 - 75 Hard-Is It Right For You?
|
Jan 09, 2025 |
|
#91 - 3 Step Plan To Turn Your Fitness Goals Into Reality This Year
|
Jan 02, 2025 |
|
#90 - Best Fitness "Hacks" & Lessons of 2024
|
Dec 27, 2024 |
|
#89 - Stop Fighting Against The Scale: How To Make It Work For You
|
Dec 19, 2024 |
|
#88 - Weights Or Cardio For Fat Loss?
|
Dec 12, 2024 |
|
#87 - Motivation Meets Consistency: The Power of the 3R Framework
|
Dec 05, 2024 |
|
#86 - Losing Belly Fat, Tips To Build More Muscle, & More
|
Nov 28, 2024 |
|
#85 - Fit Through the Holidays: How to Prevent Weight Gain and Stay on Track
|
Nov 21, 2024 |
|
#84 - Breaking Myths: What Really Matters in Fitness After 100 Pounds Lost
|
Nov 14, 2024 |
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# 83 - 12 Things That Made Losing 100 Pounds Easier
|
Nov 07, 2024 |
|
#82 - The "Secret" To Staying Motivated, How To Prevent Falling Off When Life Gets Busy & More
|
Oct 31, 2024 |
|
#81 - Change Your Identity, Change Your Life
|
Oct 24, 2024 |
|
#80 - Make This One Change For Results That Last
|
Oct 17, 2024 |
|
#79 - Stop Sabotaging Your Progress: Fix These 7 Common Workout Mistakes
|
Oct 10, 2024 |
|
#78 - Fat Loss Workouts, Should You Take Creatine & More
|
Oct 03, 2024 |
|
#77 - Building Confidence Through Fitness: Inside & Outside The Gym
|
Sep 26, 2024 |
|
#76 - 10 Minute "Health Hacks" To Supercharge Your Day
|
Sep 19, 2024 |
|
#75 - 7 Key Numbers To Understand For Successful Weight Loss
|
Sep 12, 2024 |
|
#74 - How To Target Body Fat, Getting Over Gym Anxiety, & More
|
Sep 05, 2024 |
|
#73 - Strong Dad, Strong Business: How Hank Lost 50 Pounds
|
Aug 29, 2024 |
|
#72 - Consistency Blueprint: A 3 Step Framework To Increase Consistency
|
Aug 23, 2024 |
|
#71 - Breaking Through Weight Loss Plateaus
|
Aug 15, 2024 |
|
#70 - "Fat Burning" Foods, How To Start A Big Weight Loss Journey & More!
|
Aug 08, 2024 |
|
#69 - The No B.S. Story Of How I Lost 100 Pounds And Lessons I Learned Along The Way
|
Aug 01, 2024 |
|
#68 - What To Do When You "Fall Off Track"
|
Jul 25, 2024 |
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#67 - 5 Mistakes To Avoid If You Care About Building Muscle
|
Jul 18, 2024 |
|
#66 - Lose Weight And Keep It Off, Tips For New Runners, & More
|
Jul 11, 2024 |
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#65 - Mini Cuts Explained: A Guide To Accelerated Weight Loss
|
Jul 04, 2024 |
|
#64 - Fat Loss Vs Weight Loss: Why Not Understanding This Is Holding You Back
|
Jun 27, 2024 |
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#63 - Fit From Home: The Best Equipment For Home Workouts & How To Build A "Home Gym"
|
Jun 20, 2024 |
|
#62 - Q & A: Breaking Through Plateaus, Overcoming Food Cravings & More
|
Jun 13, 2024 |
|
#61 - How I Gained And Lost 17 Pounds In 10 Days
|
Jun 06, 2024 |
|
#60 - You're Only 5 Minutes Away From What You Want
|
May 30, 2024 |
|
#59 - 7 Ways To Reduce Your Hunger
|
May 24, 2024 |
|
#58 - Make Healthy Not Suck, Keeping It Healthy While Eating Out, & More
|
May 17, 2024 |
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#57 - How To Speed Up Your Metabolism
|
May 09, 2024 |
|
#56 - #1 Thing You Need To Know About Diets
|
May 02, 2024 |
|
#55 - Lesson Learned: Must-Know Fitness Wisdom To Be Successful
|
Apr 25, 2024 |
|
#54 - Is intermittent Fasting The Best Diet, Is Cardio Or Weights More Important, & More
|
Apr 18, 2024 |
|
#53 - Weight Loss Blueprint: Everything You Need To Get Started
|
Apr 11, 2024 |
|
#52 - Fit On The Fly: Losing Fat & Building Muscle For Busy People
|
Apr 04, 2024 |
|
#51 - Eating Healthy On The Fly: Tips For busy People
|
Mar 28, 2024 |
|
#50 How To Drop 10-15 Pounds For Summer, The Truth On Losing Belly Fat, & More
|
Mar 21, 2024 |
|
#49 - From High School PE Teacher To Notre Dame Strength Coach, Davin Roach Shares Insights From His Journey
|
Mar 15, 2024 |
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#48 - 21 Fitness Lessons To Help You Make Better Progress
|
Mar 08, 2024 |
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#47 - 21 Fitness Lessons Learned Over The Last Decade To Help You Make Better Progress (Part 1)
|
Feb 29, 2024 |
|
#46 - Losing Fat Around Your Stomach, Breaking Through Fat Loss Plateaus, Handling "Cheat Days" & More
|
Feb 22, 2024 |
|
#45 - "What the f**k should I eat"
|
Feb 15, 2024 |
|
#44 - Why Muscle Matters & A Simple Guide On How To Most Effectively Build It
|
Feb 08, 2024 |
|
#43 - Doing Too Much Or Not Enough?: The Psychology Behind Successful Fitness Transformations
|
Feb 01, 2024 |
|
#42 - Losing Weight Without Counting Calories, Healthy Snack Ideas For Busy People, Improving Consistency With Working Out, & More!
|
Jan 26, 2024 |
|
#41 - Gadgets For Good Health: 8 Things To Make Being Healthy Easier
|
Jan 19, 2024 |
|
#40 - Rest and Reps: Building Your Best Body Through Better Sleep
|
Jan 12, 2024 |
|
#39 - 6 Things To Avoid & 6 Things To Focus On For Best Results In 2024
|
Jan 05, 2024 |
|
#38 - Most "Diets" Fail...What You Need To Know So Yours Doesn't
|
Dec 21, 2023 |
|
#37 - Q & A: How To Be More Consistent With Your Diet, Things To Focus On To Build More Muscle, Picking The Right Fitness Program, and More!
|
Dec 14, 2023 |
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#36 - 21 Underrated Fat Loss Tips
|
Dec 07, 2023 |
|
#35 - The #1 Most Influential Factor On Your Health And Fitness!
|
Nov 30, 2023 |
|
#34 - 5 Fitness Myths Hurting Your Progress
|
Nov 23, 2023 |
|
#33 - Q & A: How To Not Ruin Your Progress During Holidays, How To Curb Excessive Hunger, What Supplements Are Actually Worth Your Money
|
Nov 17, 2023 |
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#32 - 3 Steps To Achieving Your Goals: How I lost 100lbs, Ran A Marathon, and Dunked For The First Time
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Nov 10, 2023 |
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#31 - Balancing Brews & Barbells: Navigating Alcohol In Your Fitness Journey
|
Nov 02, 2023 |
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#30 - How To Make Faster Fitness Progress
|
Oct 26, 2023 |
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#29 - Q & A: How To Get More Protein For Busy People, What To Do When You Hit A Plateau, How To Get More "Toned"
|
Oct 19, 2023 |
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#28 - 3 Critical Habits That Helped Me Lose 100 Pounds
|
Oct 12, 2023 |
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#27 - 10 Important Fitness Ideas I've Changed My Mind On-Pt. 2
|
Oct 05, 2023 |
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#26 - 10 Important Fitness Ideas I've Changed My Mind On-Pt. 1
|
Sep 28, 2023 |
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#25 - 5 Hidden Benefits Of Fat Loss
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Sep 21, 2023 |
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#24 - What Does Not Being Healthy Really Cost You?
|
Aug 11, 2023 |
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#23 - Q&A: How Much Weight To Use To Build Muscle, How To Build More Self Confidence, How To Stop Falling Off Track & More
|
Aug 04, 2023 |
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#22 - Flexible Dieting: Eat Pizza, Enjoy Beers, and Still Get In The Best Shape Of Your Life
|
Jul 28, 2023 |
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#21 - How A Lack Of Protein Is Hurting You And What To Do About It
|
Jul 21, 2023 |
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#20 - 12 Most Important Lessons Learned Over The Last Decade
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Jul 14, 2023 |
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#19 - How To Make Cardio Suck Less
|
Jul 07, 2023 |
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#18 - How To Enjoy A Social Life While Crushing Your Fitness Goals
|
Jun 30, 2023 |
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#17 - The Truth About Targeting Stubborn Body Fat
|
Jun 23, 2023 |
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#16 - The Key To Staying Fit All Summer
|
Jun 16, 2023 |
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#15 - The Secret To Actually Sustaining Fat Loss
|
May 26, 2023 |
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#14 - How I Went From Zero Running To Completing A Marathon In 4.5 Months
|
May 19, 2023 |
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#13 - From 300+ Pounds To Running A Marathon
|
May 12, 2023 |
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#12 - Learn How To Lose Fat While Still Enjoying Life!
|
May 05, 2023 |
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#11 - 30 Underrated Fat Loss Tips
|
Apr 28, 2023 |
|
#10 - How To Stop Letting "Being Busy" Kill Your Gainz
|
Apr 21, 2023 |
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#9 - Do Certain Foods Make You Fat, Can You Spot Reduce Fat, And More
|
Apr 14, 2023 |
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#8 - Q & A: Improving Body Image Issues, Fixing Bordem Eating, Training vs Recovery Guidelines, and More!
|
Apr 07, 2023 |
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#7 - 7 Fat Loss Tips Just In Time For Summer
|
Mar 30, 2023 |
|
#6 - How Not To Lose Your Gainz When You Take Time Off
|
Mar 24, 2023 |
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#5 - Lessons Learned While Training For My First Marathon
|
Mar 10, 2023 |
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#4 - Make Healthy Eating Not Suck, How To Get Your First Pull-Up, What To Do When You Fall Off Track, And More!
|
Mar 03, 2023 |
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#3 - Not Knowing These 3 Fitness Principles May Be Holding You Back
|
Feb 24, 2023 |
|
#2 - 5 Mistakes To Avoid To Get Long Lasting Results
|
Feb 17, 2023 |
|
#1 - How I Lost 100 Pounds And Why It Changed My Life
|
Feb 02, 2023 |