Rise Up with Jonah Mitchell
128 episodes - English - Latest episode: 4 days ago -This podcast is for you.
Someone ready to make simple, realistic, and permanent change in your life.
You will join Jonah Mitchell as he shares stories and knowledge on how to improve your health on every level beyond just the numbers on a scale.
His complete approach to health, nutrition, and mindset will help you connect the dots on WHY you've struggled in the past, while helping you identify where you fit in all of this instead of another cookie cutter misinformation approach.
"My mission is to help empower you to take your health back for good"
See you inside.
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Episodes
95. It's Not Going To Happen Over Night
April 22, 2024 19:53 - 31 minutes - 29.2 MBIn this episode, I share the harsh reality that we all need to understand when we want to create change in our life. But I also provide a way of working yourself through that process so you know how to consistently take action and create the change you want no matter what. It takes some patience yes, but it takes more manageable action, and when you know what to focus your effort on you guarantee that you will be successful in the near future. I hope you find this episode helpful and let ...
94. How to Get Unstuck With Your Results
April 14, 2024 16:24 - 19 minutes - 17.5 MBIn this episode, I talk about the 3 step process of how to understand your plateau and decide whether or not something should change or not. A lot of our struggles can come from difficult situations that effect our way of thinking clearly, so when you apply the three steps in this episode you'll start learning one of the most fundamental processes that will help you create success for a life time! If you have any questions, please feel free to reach out!
93. Why It's So Hard to Get Rid of Bad Habits (and How to Fix it)
April 07, 2024 21:41 - 29 minutes - 27.2 MBIn this episode, I go over the difficult task of getting rid of behaviors that make it hard for most people acomplishing their goals. I've learned this process through my own mistakes and shortcomings and put it into a 4 step process to help you see what and how these patterns are, and then move directly in how to change it to create lasting change. This process can be difficult and can take longer than most people realize, but when it comes to feeling the way you want to feel for the long...
92. The Best Workout Splits for Building Muscle and Losing Fat
March 30, 2024 17:20 - 34 minutes - 32 MBIn this episode, I talk about how you can find the best work out split to achieve your fat loss and muscle goals. But first I discuss what is going on in your body when you're trying to create those changes and then go into how you can choose the best split for your goals and your schedule. I find that when you don't know how something works, it can be very easy to feel like you're not making as much progress as you should. So my goal for this episode was to give you the means to understan...
91. The Keys to Life Long Results
March 25, 2024 16:22 - 29 minutes - 26.8 MBIn this episode, I go over three keys that leads to results that last for as long as you want them too. These principles were built off of what I've learned in my own process and how I have communicated and taught my clients to create for themselves. These keys help to develop a life long relationship with fitness and nutrition which isn't what most people think about when they're trying to make a change for their health. But if you do learn how to do this, the process to getting your resu...
90. 3 Simple Ways to Drastically Increase Your Energy
March 17, 2024 18:11 - 18 minutes - 17.2 MBIn this episode, I share the top 3 ways I have helped people improve their energy without needing to change everything about their life. I like to say that if we can learn to feel better first, then everything else we want will follow. Mainly because we learn to enjoy doing things that help us feel better so we naturally improve our consistency and with improved consistency you create better results. These things are built on simple changes done over time, and I promise if you pick at leas...
89. How to Break the All or Nothing Mindset
March 10, 2024 19:07 - 31 minutes - 28.6 MBIn this episode, I go over a very big struggle that I have had for as long as I can remember when it comes to doing everything or nothing at all. This is a common mindset that many people get stuck in that holds them back from taking consistent action to get to their goals. Thoughts that make you believe that if you can't do as much as you think you should then there's no reason to put forth any effort at all. This is an unhelpful distortion of reality, one that I often compared to my clie...
88. The 3 Most Important Lessons Coaching Taught Me
March 03, 2024 17:23 - 29 minutes - 27.2 MBIn this episode, I go over three distinct things that I learned over my career and how they not only improved my relationship with my clients, but also they changed my life and the people I worked with for the long term. There's a lot more to accomplishing your goals than just the day in and day out of your fitness and nutrition. It's a lot more mental than most people realize and is often times going to take longer than anyone cares to admit. But it's these types of lessons that I share t...
87. Real Talk: Remembering That You're Supposed To Fail
February 25, 2024 17:31 - 18 minutes - 17.1 MBIn this episode I share something that I have told many clients over and over again when they're trying to change their body. The truth about changing your body and getting to your goals is that it may not go the way that you THINK it's supposed to. There may be circumstances out of your control that inhibit you from seeing the results exactly the way you want to and there's nothing wrong with that. Our reactions to these things, especially the emotional ones, lead us to make decisions th...
86. The 5 Hidden Stages of Weight Loss That Nobody Talks About
February 18, 2024 14:37 - 30 minutes - 27.9 MBIn this episode, I discuss how and why motivation, goals, consistency, all can and will easily change throughout the process of you trying to see your weight loss goals through. We as humans are quite like the four seasons we all know and love (depending on where you live). Sometimes it's sunshine and rainbows and everything is great, other times its cold, damp, and genuinely unpleasant. You will go through great seasons in your own journey but you will will also encounter some tough ones. ...
85. 9 Things That You Need to Know to Lose Weight (And Keep It Off)
February 11, 2024 17:10 - 35 minutes - 32.8 MBIn this episode, I go over some of the most common misconceptions that so many people face when trying to lose weight. These misconceptions can make the challenge weight loss way more difficult because they impact our lives in negative ways that aren't very enticing for us to stay consistent with. I want to remind you, or reasure you, that there are a lot of things out there that can make your journey harder than it needs to be. And you don't have to believe them or keep trying them becaus...
84. 3 Signs That You're Ready To Lose Weight
February 04, 2024 17:28 - 25 minutes - 23.7 MBIn this episode, I share the three characteristics that are telltale signs that you are ready to lose weight for good. These are the three things I make sure each of my clients has in order to transform their body for the long term without the same set backs that they would experience in the past. Changing your body can feel like a marathon and this episode is aimed at helping you stay in that race so that your results last. This episode is also paired well with the previous one so if you ...
83. 5 Things That Helped Me Lose 40 Pounds (and keep it off)
January 28, 2024 14:48 - 33 minutes - 30.3 MBIn this episode, I talk about the system that I used in my own process of trying to lose weight. I was clueless for quite some time when it came to my journey, which lead me to seek out help and put together all the pieces I learned in a way that has helped me keep the weight off in the long run. I wanted to share these with you to either help you with your own process or if you're trying to get started on your own. These things can apply for both scenarios and help you see where you can ...
82. How to Stop Eating Your Feelings (3 Step Process)
January 21, 2024 17:09 - 26 minutes - 24.2 MBIn this episode, I share how I turned my emotional relationship with food around and how I help people do the same thing. A lot of people imagine it's just about having more will power and just say no. But willpower is a limited resource that will eventually lead to the same struggles happening. It really is about learning to look both ways before you cross the street. A simple principle that I help people through by learning to fully think through a decision before a behavior is taken. Ju...
81. 3 Unavoidable Truths About Losing Weight
January 15, 2024 00:24 - 23 minutes - 21.6 MBIn this episode, I talk about 3 core truths that can eliminate any false belief or emotional response that plagues so many of us when we're trying to change our body. The emotional impact weight loss has on us is not talked about enough in the nutrition and fitness space because it can be difficult to fully grasp. Hence why many people find themselves stuck in a never ending cycle of getting motivated, doing well for a while, not seeing results we hope for or life getting in the way, then g...
80. How One Decision Can Transform Your Life Feat. Jessica Kauhi
January 08, 2024 00:01 - 48 minutes - 44.6 MBIn this episode, I'm joined by fellow coach and team member Jessica Kauhi! Jessica is a mom of 4 who struggled to find a balance with taking care of herself and everyone around her. Like many mothers, she found herself hating what she saw in the mirror which sent her down a very negative path mentally. She tried every diet and workout routine she could get her hands on to "fix" it but when nothing worked she was left with a moment of clarity. A moment in her life that required her to make ...
79. How to Stay Consistent When Life Gets in the Way
December 29, 2023 22:50 - 31 minutes - 28.9 MBIn this episode I go over the process of expectations through difficult times of year and how to create consistency in a way that you don't think would be considered consistency. Stay consistent is a matter of perspective a lot of the time. Sometimes the perspective is do everything in your power to work towards your goals, and other times the perspective is do the best you can and that can be good enough. We can't adjust the perspective without adjusting the expectations, and we can't adj...
78. Why You Should Stop Trying to Lose Weight
December 10, 2023 15:42 - 23 minutes - 21.1 MBIn this episode, I go over a huge mistake I see people make when it comes to weight loss. Everything they do is centered around weight loss and nothing else. No consideration for what's going on in their life, no consideration for if they like what they're doing, and definitely no consideration for if they can even sustain what they're doing. It's a common problem that many don't realize is a problem until they don't get to where they want to go and don't understand why. It takes time to...
77. Real Talk: Eat the Damn Pie
November 23, 2023 18:08 - 17 minutes - 15.7 MBIn the episode, I wanted to share the main lessons I teach with my clients to help them manage the holidays. As you can tell from the title, it's usually the opposite advice most people give, allow yourself to have some of the food you want instead of constantly of everything you can't have. It changes the narrative so you end up walking into a holiday with much more awareness and control rather than anxiety and stress that leads to you spiraling for the remainder of the year. I hope you ...
76. Creating Transformations Through Adversity Feat. Jennifer Rogers
November 20, 2023 23:09 - 48 minutes - 44 MBOn this episode of the podcast, I am joined by fellow coach Jennifer Rogers. We talk about her story the many trials she faced throughout her life that lead her down a path that wasn't going to take her to where she knew she wanted to be deep down. We talk about her addictions, relationship struggles, and her own weight gain and loss story that culminated into her finding what worked for her and the finding the very reason she became a coach. She knows what it's like to struggle with in ...
75. Real Talk: You're Either In Or You're Out
November 17, 2023 15:23 - 18 minutes - 17.4 MBIn this quick episode, I talk about a crucial decision most people are scared to make for their journeys. Getting abundantly clear and honest with themselves and acknowledge what they say with what they do. If you're always saying you want one thing but constantly doing the opposite of what you say you want, you should ask yourself if the pain of staying the same outweighs the pain of change. Because change will not happen in any way unless the pain of staying the same is more than the pai...
74. 28 Lessons From 28 Years That Will Help You Lose Weight
November 12, 2023 18:01 - 33 minutes - 30.8 MBIn this episode, after a brief hiatus from life events, I give 28 lessons I've learned throughout my life that not only have helped me but every client I've worked with. These lessons are impactful in so many ways that you can apply them wherever you're at in your journey. From the very beginning or you're finally where you want to be, at least a few of these lessons will give you a new level of understanding yourself. I could go into each lesson for an hour each but for the sake of your t...
73. What You're Journey Is Supposed To Look Like Feat: Christy Campbell
October 25, 2023 20:20 - 50 minutes - 45.9 MBIn this episode I am joined with a good friend of mine Christy Campbell where she shares her own story of where she comes from and how she came to be a coach helping hundred of people of her 10 year career as a coach. We then go over the process of transforming your life and your body and how the beginning and the end of your journey and how exciting they can be, but we highlight that the messy middle is where most people make or break their results. We want you to be as ready for that tim...
72. The 2 Main Reasons Why People Don't Lose Weight
October 14, 2023 22:46 - 27 minutes - 25.1 MBIn this episode, I go over a big part of the coaching process with my clients and I when we begin their program. It's one thing just telling someone what to eat, its another to help them understand how to navigate their lives, the stressful decisions, chaotic schedules, all while trying to stay consistent in their own journeys. Essentially, there are a lot of situations that make it very easy for the 2 reasons I discuss to get in the way of someones success in the long run. So we address t...
71. Real Talk Episode: Keep the End in Mind
October 09, 2023 17:58 - 13 minutes - 12.3 MBIn this brief episode, I share a topic that has been on my mind that many of us can easily overlook. One day you won't be able to move as much as you would like, some of your friends or family may not be here, you may miss the time that you're in now. We tend not to think about these things because they can be very uncomfortable if we don't use it appropriately. Something I've been trying to practice is use these reminders to embrace the things I have now, the time I have now, and take act...
70. The Real Reasons Why Motivation Never Lasts
September 18, 2023 14:34 - 26 minutes - 24.3 MBIn this episode, I talk about how and why motivation comes and goes that always leaves it hard for you to show up for your goals. Especially when life is hard and you don't feel like you're making progress. This runs deeper, as I go over the common connections of why motivation fails and how to stop relying on motivation and focus on creating dicipline which doesn't need motivation. When I teach discipline, its not just about forcing yourself to do something. It's about learning how to c...
69 (nice). What Should You Do If the Scale Isn't Going Down (the 3 steps I give my clients)
September 11, 2023 21:19 - 27 minutes - 25.1 MBIn this episode, I go over the 3 steps I take with my clients when the scale isn't going in the right direction. No, its not always about cutting your calories even lower. It's more about understanding why it's not going in the right direction without judging yourself for it. There is only one way to lose weight and that's to eat less calories than you burn. If you're not losing weight, the simple fact is that you're not in a deficit. Instead of freaking out and cutting out food groups, we...
68. 4 Hard Truths About Weight Loss You Need to Know
September 03, 2023 22:26 - 33 minutes - 30.7 MBIn this episode, I talk about the 4 biggest misunderstandings that hold most people back from achieving their results for good. These hard truths are the foundation I had to learn that I teach every single one of my clients to understand. That understanding gives us the ability to stop letting life or things not going the way we think stop us from making progress. Consistency in anything takes consistent reminders of what we have control of, because life will try to remind you all the time...
67. When You Should Give Up
August 28, 2023 00:25 - 28 minutes - 26.3 MBIn this episode, I go over the sunken cost fallacy. A trap that many find themselves after investing a lot of time and energy into a process to achieve their goals that leads to little or no sustainable results. Leaving them frustrated and miserable and like the only option they can do is give up entirely. This is one of the biggest mistakes you can make on your journey because you just don't understand what's going on. You don't understand that the approach you're using to achieve xyz m...
66. 3 Important Things You Need to Know About Macros
August 20, 2023 18:22 - 36 minutes - 32.9 MBIn this episode, I wanted to share the 3 most fundimental things about macros that helped me create life changing results. These things helped shed light for me that most people are only aware of the tip of the ice berg with macros. "Hit these numbers and you will see results", which can be very helpful for some people. However, there's a whole mass of information that hides below the surface that helps understand the numbers at a higher level. One thing that I'm sure of is that when we tr...
65. 3 Ways You're Sabotaging Your Results (Without Knowing It)
August 12, 2023 15:34 - 28 minutes - 26.7 MBIn this episode, I go over the 3 most common things that a lot of the people I've worked with, find a way to get in the way of their own progress. On paper, the process of losing weight is pretty simple. What complicates it are our lives, perspectives, and past experiences. If you have a history of failing or things not going your way, a lot of the time you can develop a very impatient or unrealistic mentality. Creating a thought that things have to go perfectly well, life has to align jus...
64. How To Keep Results You Get For Life
August 06, 2023 19:52 - 24 minutes - 22.7 MBIn this episode, I go over the real problems many coaches and companies don't talk about. Many people's problems do not revolve around their dedication or will power. The problems are often more internal than we realize which can be hard to understand. Mental progress is not as easily measured as physical progress and that's what sells more. Which constantly makes people believe that the physical changes is what changes who we are and how we feel about ourselves. Don't get me wrong, it's ...
63. 3 Myths the Fitness Industry Don't Want You to Know
July 29, 2023 18:25 - 24 minutes - 22.7 MBIn this episode, I share the top myths that I often have to help my clients understand that really gets in the way of them seeing life long results. Something that I've come to understand with my own process and helping others is that we are the ones getting in our own ways more often. Most of the time we are not aware of it and this is what is used against us to keep us stuck from making real progress. When we lack awareness, beliefs that may not be ours and we just accepted somewhere do...
62. The Difference Between Fat Loss and Weight Loss
July 23, 2023 18:35 - 31 minutes - 29 MBIn this episode, I go over a very big misconception that I help people understand. You may think that in order to look better you should lose "x" amount of pounds to get that job done. The truth is, you don't have to lose any weight to improve how your body looks and when you understand that, you can build a much more sustainable lifestyle with your health and training that gives you better results. All it takes is proper understanding of how your body works and what you've been telling i...
61. 5 Ways to Be Ready for the Day You Want to Quit
July 15, 2023 18:41 - 24 minutes - 22.9 MBIn this episode, I go over one of the biggest reasons that holds most people back from getting to their goals. Life. Life always finds a way to get in the way and when that happens, we have some of the toughest days to stay consistent. Which is when we hit rock bottom and find no reason to keep trying during these hard times. Unfortuanatley we can't control the ups and downs of life, but we can control how we show up on even our worst days. And if our worst day goes from nothing to somet...
60. Why You're Never Consistent and How to Fix It
July 02, 2023 19:56 - 32 minutes - 29.9 MBIn this episode, I go over the process that I help my clients start getting out of their own way and show up for themselves no matter what it is going on. In doing so, you need to understand why you're having a hard time staying consistent for your goals. Usually, the way you think you need to get to your goal doesn't align with everything that you have going on in your life. So when any slight inconvenience pops up (which life will always find a way to challenge us) it's much easier to thr...
59. The Actual Way to Tone Up and Shed Fat
June 25, 2023 15:20 - 30 minutes - 28.1 MBIn this episode, I give the exact process that I went through to create sustaianble results for myself (after learning a lot from all of my mistakes) that I now coach my clients through to help save them time and struggle. It all starts with understanding, first of what you want and then understanding how your body works in accordance to what you want. Then marrying the two to create a routine and lifestyle that you don't hate so you can keep doing the number one thing need to see results.....
58. The Psychology of Weight Loss: How to Stop Getting in You Own Way
June 18, 2023 18:16 - 42 minutes - 38.3 MBIn this episode, I go over in detail the real issues that you face when it comes to making the decisions you know will benefit you and your goals. I used to say weight loss and fat loss are a lot easier than you think a lot, which I still believe once you understand what makes the process more difficult than it needs to be and it's what goes on in between your ears. If you don't address the root cause of your choices on a daily basis, you will often continue to make the same decisions over...
57. The 2 Lessons Needed to Transform Your Body and How to Improve the Fitness Industry. Feat: Larissa Perales
June 10, 2023 18:05 - 53 minutes - 49 MBIn this episode, I am joined by business owner and fellow coach Larissa Perales and after a brief introduction from her we dive deep into what it takes to transform your physical results without making your life miserable. It's quite simpler than you realize when you understand what you truly want and you focus on the true things you value on your journey instead of one simple focus. The 2 lessons can be applied to anyone anywhere they're at in this process and we hope it provides some awes...
56. Why You Need to Fail
June 03, 2023 15:06 - 30 minutes - 28.2 MBThis episode may be one of my favorites. In it I go over the exact process I work with my clients on their journeys after they've tried everything in the past and nothing has worked. They feel defeated and that if anything goes wrong when they invest in their health that they are failures that don't deserve to get to their goals. The reality of this process, as you can see in the title, is that you need "failure" and without it you wouldn't be able to find the actual path that works for yo...
55. The Fattening Foods That You Should Be Avoiding
May 28, 2023 18:39 - 28 minutes - 26.2 MBIn this episode, I go over what you need to know when it comes to "fattening foods". Unfortunately, most people treat weight loss and improving your health like there's always a black and white answer. That is not the case. Improving your health for the long run is about understanding the many shades of gray that goes into the choices we make. So when discussing fattening foods, I do my best to shed the light on how gray this area really is, debunk what most people believe, and give you ...
54. The 3 Steps To Get Back on Track After Falling Off
May 21, 2023 16:26 - 31 minutes - 28.4 MBIn this episode, I go over the exact process I work with my clients who "fall off" for a little while. The problem most people face is that they think it's a bad thing to fall off track. The reality is it's normal. Things in your life will change and being able to adjust and accomodate for those things is needed to not only see results but keep them in the long run. I go over the 3 steps to get the wheels turning again, not only in the short term but in the long term as well. I hope you ...
53. How to Find Your Macros to Get in Shape for Summer
May 13, 2023 15:56 - 29 minutes - 27.2 MBIn this episode, I give the exact ways I help my clients utilize and find macros that work for their life while being able to create amazing results. All without making your life miserable and hard to stick with. My entire goal for this episode is to make macros easier you and for you to maintain the thing that's most important to see results without having your life revolve around fitness. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness?lang=en IG: h...
52. If I Had to Start Over Tomorrow This is How I Would Rebuild, and How to Not Let the Lack of Results Tear You Down: Listener Q&A Episode
April 30, 2023 18:19 - 34 minutes - 31 MBOn this episode of the podcast, I asked some community members what questions they wanted me to answer on the show. Going over how I would rebuild my results if I woke up one day and they were all gone was fun becuase I would do a lot of the same things that I coach my clients through. Then going into an in depth understanding of what results actually look like so you don't bring yourself down on your journey even though you the results may not be coming as quickly as you thought they woul...
51. How To Be Perfect When Losing Weight
April 22, 2023 15:43 - 22 minutes - 20.5 MBOn this episode, I go over the interesting relationship most people have with perfections as they try to lose weight. Most of us do not realize how harder we make our goals on ourselves when we don't address this topic more often. So I decided to let you peak behind the curtain of perfection and how to actually set yourself up for the most success possible. Without making your life harder in the mean time. I hope you enjoy. RESOURCES: TikTok: https://www.tiktok.com/@jonahmitchellfitness...
50. The 2 Real Reasons Why It Takes So Long to Lose Weight
April 16, 2023 00:00 - 31 minutes - 28.3 MBIn this episode, I go over why it takes so long for you to see progress on your weight loss journey. I use a real life story that may not make sense to weight loss at first (but I promise bare with me) it'll connect all the dots and show you how to make seeing results much quicker. I hope this help shift some perspectives and makes your journey a little bit easier. If there's ever anything more I can do for you, you can find me in the links down below. RESOURCES: TikTok: https://www.tik...
49. How to Have Self Control Around Food
April 09, 2023 18:27 - 28 minutes - 26.3 MBIn this episode, I wanted to give you the 4 step process that I had to learn in one of the areas I struggled with the most in my own journey. Creating control around foods that make us feel like we've undone a lot of our hard work. This isn't always the case, and control just isn't about saying no and having enough will power to do so. Control is a little more freeing than that and I think that this is an episode that you will enjoy if this is something you've struggled with in the past. ...
48. How to Lean Out and Tone Up
April 02, 2023 20:22 - 38 minutes - 34.8 MBIn this episode, I go into the simple principles of shedding body fat and improving your body composition. This was brought to you all my experiences in my extensive years training as an athlete and figuring how it fit into my life afterwards and how I do the same for my clients. I go over the basic principles that will help you look better and sustain the results without feeling like you have to dedicate your life to exercise. If you found this helpful, check out the other resources belo...
47. My Story (2 Year Anniversary Episode)
March 27, 2023 23:30 - 34 minutes - 31.3 MBThis episode is a little different than what I usually create. This episode, in honor of the 2 year anniversary, I wanted to somewhat reintroduce myself and give you some bits of where I come from. The lessons I've learned beyond health and fitness that have helped me find my passion in helping others. I go over my upbringing, my lessons learned playiing sports, my relationships with myself, food, and others and how they all play a role in how and why I have learned so much to help others ...
47. How to Eat More to Lose Weight
March 19, 2023 19:55 - 27 minutes - 25.3 MBIn this episode, I go over how most people have their dieting process backwards. Everyone tries to eat less move more without really understanding what that means. Instead you should be understanding how much food you can eat and still lose weight making the dieting process so much easier. Hope you learn something new and if you enjoy this episode let me know through the resources found below. Transformation Spring Challenge: https://transformation-challenge.com/ RESOURCES: TikTok: h...