The week between Christmas and New Year has a reputation for being a free-for-all. Routines disappear, meals blur together, and a lot of people quietly decide they’ll “start fresh in January.”
In this episode, we reframe that week entirely.
Instead of chasing discipline or perfection, you’ll learn how to stay connected to your habits... so momentum isn’t lost, and January doesn’t feel like a reset.
Schedule a Free Strategy Session W/ Joey:
https://www.alignedstrengthandnutrition.com/book-a-call
Who Coaching Doesn’t Work For (And Why That’s Not an Insult)
Some people thrive in coaching.
Others struggle... even with the same plan and support.
The difference isn’t effort or motivation.
It’s the identity they’re operating from.
In this episode, I break down the patterns that consistently block progress... especially for busy adults over 40... and the mindset shifts that actually create sustainable results.
Why wanting results without ownership never works
The trap of shortcuts and why foundations matter more
How clinging to an old identity keeps you stuck
Why data beats emotion when it comes to real change
The traits of people who do thrive in coaching
If you’re ready to stop starting over and start building a healthier, stronger version of yourself, this episode is for you.
And if you’re not there yet, save it for the version of you that’s closer than you think.
Schedule a Call With Joey:
https://www.alignedstrengthandnutrition.com/book-a-call
In today’s Q&A episode, Joey answers three of the questions he gets asked all the time by busy parents in their late 30s, 40s, and 50s - the people who want to feel stronger, eat better, and finally feel aligned with their health… without burning out.
1️⃣ How to Help Your Kids Eat Healthier (Without Battles or Bribing)
2️⃣ How Training Shifts After 40 (And How Joey Trains Now)
3️⃣ How to Know When You’re at Your ‘Ideal Weight’🔥 Rapid-Fire Takeaways❤️ Work With Joey
Talk to Joey About Coaching:
https://www.alignedstrengthandnutrition.com/book-a-call
Aligned Wellness Retreats (Azores, Portugal):
https://alignedwellnessretreats.com/wellness
If you’ve ever been burned by a coach, program, or fitness “expert,” this episode will hit home. Joey unpacks why these experiences are so common, how they sabotage confidence, and what you can look for to protect yourself while still getting the support you need.
Inside this episode:
The emotional aftermath of getting scammed by a coach
Why one bad coaching experience can derail years of potential progress
How to tell the difference between a legit coach and a massive red flag
The core markers of ethical, evidence-based coaching
Why the right coach can change everything - and how to recognize them
Joey’s philosophy on coaching with integrity, transparency, and real support
How to rebuild trust in the process without rushing or repeating past mistakes
If you’ve ever thought, “I want help but I’m scared it’ll happen again,” this episode gives you a grounded framework for moving forward with clarity and confidence.
Have a question or want to talk about coaching?
Email Joey anytime: coachjoey@alignedstrengthandwellness.com
Aligned Wellness Retreats:
https://alignedwellnessretreats.com/
Episode: Why Strength Training Is Your Secret Superpower During the Holidays
This week, we’re diving into why strength training is the most underrated tool you can use to stay healthy, energized, and grounded through the holiday season.
Inside the episode, you’ll learn:
Why strength training protects your insulin sensitivity (and why that matters when the holiday treats start showing up everywhere)
How building muscle improves nutrient partitioning, helping your body use calories more effectively instead of storing them
The truth about muscle being metabolically active... and how that boosts your daily energy burn even at rest
Why lifting weights improves your mental health, reduces stress, and keeps you centered during a busy season
The simple mindset shift that makes training feel manageable (even when schedules get chaotic)
Plus, I share practical strategies to help you stay consistent and confident without perfection, pressure, or holiday guilt.
If you have questions, want support, or want to learn more about coaching, you can reach me anytime at:
📧 coachjoey@alignedstrengthandwellness.com
Aligned Wellness Retreats:
https://alignedwellnessretreats.com/order-page
In today’s episode, we break down three simple nutrition behaviors that will help you navigate the holiday season without falling into the “all or nothing” trap.
This isn’t about perfection - it’s about staying grounded, consistent, and intentional so you can enjoy the holidays and still feel great in your body.
Why the biggest challenge this time of year is allowing an indulgence without turning it into an over-indulgence.
How to remember that the holidays are actually just a few days-not two full months.
The power of finishing strong: with only 40 days left in the year, you get to choose how you want to enter 2026.
The 3 nutrition fundamentals every person should lock in right now:
Eat 3-4 square meals a day and limit snacking.
Get 30-50g of protein in each meal.
Eat slowly, taking at least 10-15 minutes per plate.
How these behaviors keep you from holiday weight gain.
Why “little hinges swing big doors” during a hectic season.
How to enjoy holiday foods without spiraling.
What to focus on between holidays that makes the biggest difference.
Email Joey: coachjoey@alignedstrengthandwellness.com
Aligned Retreats: https://alignedwellnessretreats.com/wellness
Topic: The 3 non-negotiable nutrition habits that create effortless consistency, better energy, and long-term fat loss.
In this episode, Joey breaks down the three foundational nutrition behaviors that every member of the Aligned community should be practicing, no matter your goal, phase, or season of life.
These aren’t advanced strategies.
They aren’t “diet hacks.”
They’re the simple, repeatable habits that make everything else easier.
If you master these three behaviors, you will feel better, perform better, improve your digestion, support muscle growth, and make fat loss feel significantly less chaotic.
Contact Coach Joey:
coachjoey@alignedstrengthandwellness.com
If you’ve ever felt stuck, frustrated, or like your hard work isn’t paying off, this one’s for you.
Your emotions are real, but they’re not always right. In this episode, Joey breaks down why relying on how you feel can sabotage your progress… and how to use data as your anchor when motivation and emotion start to drift.
You’ll learn how to separate what’s true from what’s just noise, how to make better decisions in the moment, and why your feelings should inform you, but never lead you.
Email Joey:
coachjoey@alginedstrengthandwellness.com
Aligned Wellness Retreats:
https://alignedwellnessretreats.com/
We’ve all been there - putting in the effort, eating well, training consistently, doing everything right… and still feeling like nothing’s changing.
In this week’s episode, Joey breaks down what to do when you feel stuck or defeated on your health journey. You’ll learn how to reframe what “progress” really looks like, why frustration often signals growth, and how to reset your focus so you can move forward with clarity and confidence.
Coaching With Joey:
Most people think they’re resting... but they’re really just pressing pause.
A weekend off, a quick trip, a night of extra sleep… those things help, but they don’t restore. Not when your nervous system has been running in overdrive for months (or years).
In this episode, Joey dives into what real recovery looks like... not the kind that numbs you out, but the kind that reconnects you back to yourself.
You’ll learn:
Why short bursts of rest don’t refill your tank the way you think
The difference between escape and restoration
How nutrition, strength, and wellness work together to help your body actually recover
Simple shifts you can make today to start feeling grounded again
If you’ve been craving a slower rhythm and deeper restoration, this episode is your reminder that you don’t have to keep running on empty.
Ready to experience what real rest feels like?
Join me for the next Aligned Retreat in the Azores ... a space designed for deep reset, connection, and renewal.
Learn more + reserve your spot here →
https://alignedwellnessretreats.com/wellness
Email Coach Joey:
coachjoey@alignedstrengthandwellness.com
Just some thoughts on traveling for the past 3 months, a brutal trip home, some injuries, and community...
A lot to absorb in this one, so buckle up and enjoy.
email:
coachjoey@alignedstrengthandwellness.com
Free Strategy Call:
After coaching hundreds of busy parents and professionals, I’ve noticed something powerful... the people who get the best results don’t always have the perfect plan. They have specific traits that set them apart.
In this episode, I break down the five common traits my most successful clients share... the ones that help them stay consistent, bounce back from setbacks, and actually create lasting change.
Whether you’re starting your health journey or trying to get back on track, this episode will help you see what truly drives progress (and how to build it yourself).
Free Metabolic Assessment:
https://alignedmetabolicassessment.com/
Connect With Joey:
coachjoey@alignedstrengthandwellness.com
October brings cozy vibes, crisp air, and a fresh season ahead... but it also comes with its own set of challenges. Shorter days, busier schedules, and endless seasonal temptations can make it harder to stay consistent with your health and wellness goals.
In this episode, I share:
Why motivation and energy often dip in the fall... and how to get them back
Practical strategies to protect your time when life gets busier
How to enjoy seasonal foods without losing balance
Simple mindset shifts to help you thrive, not just survive, this season
Fall doesn’t have to throw you off track. With a little awareness and intention, October can be a powerful time to reset, realign, and take care of yourself before the holidays hit.
Resources & Links:
Connect with me: coachjoey@alignedstrengthandwellness.com
Not everyone in your life will understand... or support... your decision to take your health seriously. From pressure to drink when you don’t want to, to dining out with friends who expect you to “just order what they’re having,” to loved ones who don’t share your nutrition or training habits... naysayers show up in all forms.
In this episode, I break down how to stay grounded in your goals, protect your energy, and set boundaries without guilt. You’ll learn how to:
Handle social pressure around alcohol and dining out
Respond to loved ones who expect you to fall back into old patterns
Recognize when people just aren’t aligned... and why that’s not a bad thing
Free up space for the right people who support your growth
If you’ve ever felt pulled off course by people around you, this episode will help you stay steady on the path you’ve chosen.
Free Strategy Call w/ Joey:
https://www.alignedstrengthandnutrition.com/book-a-call
Aligned Metabolic Assessment (Free):
https://alignedmetabolicassessment.com/
🎉 100 episodes!
This milestone gave me the perfect chance to pause, look back, and reflect on everything podcasting has taught me over the last couple of years. From shaky first recordings to conversations that deeply changed me - this show has been one of the most rewarding projects I’ve ever created.
In this episode, I share:
Why I started this podcast in the first place
The biggest lessons I’ve learned about consistency, creativity, and connection
My favorite moments and standout episodes so far
How podcasting has shaped me personally and professionally
Where the show is headed next (and how you can be part of shaping it)
Whether you’ve been here since episode one or you just found the show, thank you for being part of this journey. I couldn’t have done it without you. Here’s to the next 100!
👉 After you listen, I’d love to hear from you: What has been your favorite episode so far, and what topics would you love to see me cover in the future?
FREE STRATEGY CALL (I'll waive your sign up fee if you reference this podcast when you sign up for coaching):
In this episode, I dive into the idea of life’s ‘buckets’—health, family, work, and personal growth—and ask: which one are you really prioritizing right now? I’ll help you reflect on whether your time and energy are aligned with what matters most, and how small shifts can create more balance and momentum.
Contact Coach Joey:
coachjoey@alignedstrengthandwellness.com
Prolonged dieting isn’t just tough mentally - your body eventually starts to push back. In this episode, I break down the key signs that your metabolism is adapting to a long diet phase, why this happens, and what it means for your fat loss progress. We’ll talk about changes in hunger, energy, recovery, and performance, and how to tell the difference between normal fluctuations and true metabolic resistance. Most importantly, you’ll learn what steps to take to work with your body instead of against it, so you can maintain results and protect your health in the long run.
Connect with Coach Joey:
coachjoey@alignedstrengthandwellness.com
Free Metabolic Assessment:
https://alignedmetabolicassessment.com/
In today's episode, Joey gives some feedback that might ruffle your feathers. The question is simple: Do You Want It Badly Enough?
It's not a question of saying what you want or who you want to become. It is a function of aligning your behaviors day in and day out with the outcome that you say that you want.
We want you to win. But do you want that win badly enough for yourself?
Weekly Drawing Winner!: Holly Mae G
1. Visit my merch store at:
https://aligned-strength-wellness.printify.me/
2. Pick an item you like
3. Email me the item, size, and your address to: coachjoey@alignedstrengthandwellness.com
4. I'll send you your item!
Thanks for the review of the show!
In this episode, we’re breaking down a common misconception: that if you're not actively making progress, you're failing. The truth? Maintenance is a goal — and a powerful one. Whether you're navigating a busy season or just looking to avoid burnout, holding steady with your habits can be one of the most strategic moves you make. I’ll walk you through why maintenance matters, what it really looks like, and how to set goals that help you stay consistent without the pressure to always push harder.
Free Metabolic Assessment:
https://alignedmetabolicassessment.com/
Email Coach Joey:
coachjoey@alignedstrengthandwellness.com
In this short and scrappy episode, I’m recording while on the road helping my girlfriend move - and that’s exactly the point. It’s not perfect, not polished, and definitely not convenient… but it’s done.
Today we’re talking about the trap of waiting for the “right time” to take action - whether that’s with your nutrition, workouts, or anything else you care about. I’ll walk you through why consistency always wins over perfection, how to build momentum when life is messy, and a few practical ways to take imperfect action that actually moves you forward.
If you’ve ever found yourself starting over on Monday, skipping a workout because it wasn’t ideal, or feeling stuck because life got in the way - this one’s for you.
Mentioned in this episode:
The A/B/C goal system
Why momentum > motivation
Simple mindset shifts to help you keep going (even when it’s not perfect)
Contact Joey: coachjoey@alignedstrengthandwellness.com
Aligned Membership (Strength, Nutrition, Wellness):
https://alignedstrengthandnutrition.com/aligned-membership