In this episode of PROCAST BY JOSH, I talk about why most people have more body fat to lose than they initially think, and why the number you have in your head often doesn’t match the physique you actually want.

We look at bodyweight, body fat percentage, lean mass, why lighting can change how lean you think you are, and what bodybuilding has taught me about assessing a physique properly.

Key topics include:
• Why losing 5kg often isn’t the finish line
• Body fat percentage vs actual fat mass
• Why lean body mass changes how you look
• Using the scale without becoming attached to a number
• Why your desired look matters more than an arbitrary goal weight

The goal isn’t to get as light as possible. It’s to understand what the numbers mean, use them as tools, and keep assessing your progress based on how you actually look, feel and perform.

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In this episode of PROCAST BY JOSH, I’m back with episode 50 and a solo reflection from the last few weeks.

After judging in India, being involved in shows here in Australia, travelling to Darwin with clients competing, seeing client progress, and having a lot of coaching conversations, one lesson kept coming back to me.

The work shows up. So does the lack of it.

In this episode, I talk through what recent judging, competing, coaching and client progress reminded me about results. From the gratitude and persistence I saw in India, to Levi and Axel competing in Darwin, to client Josh losing nearly 25 kilos and Kim learning how to build consistency around family life, this episode is about the work people don’t always see.

Key topics include
• why the result is never random
• why being close isn’t failing
• how feedback helps you improve
• why honest consistency matters
• the ripple effect of personal goals
• why boring work creates real change
• why panic and punishment don’t usually create lasting results
• what it means to stay with the process long enough for the work to show

At the heart of this episode is a simple reminder.

What you do today matters. What you repeat matters. How you respond after a setback matters.

And if you stay with the process long enough, eventually, what you keep doing becomes hard to hide.

If you enjoyed this episode and want more insights, resources, giveaways, and deeper thoughts around the podcast topics and coaching conversations we discuss here, you can subscribe to the PRO YOU weekly newsletter here:

https://proyoucoaching.com.au/sign-up

You can connect with me on Instagram here
@josh_thefitnesspro
https://www.instagram.com/josh_thefitnesspro/

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

What happens when the things that shape you most aren’t the wins, but the moments that force you to find out what you’re really capable of?

In this episode, I sit down with Kai Karttunen, a coach, personal trainer, competitor and founder of Sisu Training.

Kai grew up in Finland before moving to Australia, eventually finding her way into fitness, personal training and bodybuilding. What started as simply wanting to change her body became something much bigger.

We talk about her first competition, why she decided to come back and do it again, and the shift in mindset that ultimately led her to win at Nationals and earn her Pro Card. For Kai, the win was never really about the trophy. It became proof to herself that she was capable of much more than she thought.

That idea connects closely to Sisu, a Finnish word with no perfect English translation. Kai describes it as the second engine you find when you think you’ve already run out of strength.

And later in the episode, that meaning becomes incredibly real.

Kai opens up about her relationship with Sammy, his unexpected stage four brain cancer diagnosis, losing him only two months after his first migraine, and what the months since have taught her about grief, the nervous system, love and continuing to live.

This isn’t a conversation about simply “getting over” something difficult.

It’s about learning to live alongside it, allowing life to change you, and finding somewhere new to put the love that remains.

We also talk about coaching, body image, relationships, spirituality, letting go of rigid rules around nutrition and training, and why sometimes the path that makes the most sense on paper isn’t necessarily the path you need.

One of the most open and powerful conversations I’ve had on PROCAST so far.

To follow Kai’s journey, you can connect with her on Instagram here
@sisu_training

If you enjoyed this episode and want more insights, resources, giveaways, and deeper thoughts around the podcast topics and coaching conversations we discuss here, you can subscribe to the PRO YOU weekly newsletter here:

https://proyoucoaching.com.au/sign-up

You can connect with me on Instagram here
@josh_thefitnesspro

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.