Golden Home Fitness

Podcast: 21. Tools to Workout Anywhere! Jake Freedman Interview

We all know we should work out, but we can’t always get to the gym consistently, so what do we do?! Listen in to learn tools and tips for working out at home (or anywhere)from one of our In-Home Training specialists, Coach Jake Freedman! Jake was one of the first coaches hired at Golden Home Fitness, and this is our first in-person 1-on-1 interview, so innovation is in the air and we also feature a new and fun off-topic/bloopers section at the end!
0:00 – Introduction
3:00 – Why is Jake so passionate about health and human performance?
8:00 – How do you maximize training in the home setting or in a relatively limited apartment community gym setting? Tips and top recommendations that have worked for his clients.
32:00 – Q&A rapid fire round!
39:00 – Off-Topic/Bloopers
Visit or Call (844) 704-9477 to schedule a complimentary workout in Greater Boston where we come to you, or schedule a live video coaching session remotely!
Golden Home Fitness

Panel Discussion: Home is Where the Health is! (Podcast #19)

These days, it can be incredibly difficult to make the time to take care of our health! As a result, we’ve seen a proliferation of home-based services to cut out the commute and save time. Combined with the massive and growing need for improved fitness, the health and wellness industry is no exception! In this panel discussion, we’ve assembled five professionals innovating in each of their fields; all are focused on improving health outcomes by bringing high-quality products and services into the home.

Available most places podcasts are found, including:

Our Panelists:
Gordie Gronkowski – Gronk Fitness Products
Christine Alaimo – FarmersToYou
Johanna Gorton, LMT, Reiki II, CST – In-Home Massage and Wellness
Ray Zolman, DPT, CSCS – In-Home Physical Therapy
Bill Thorpe, MD, PhD – Golden Home Fitness
Moderator: Will Hansen, NSCA-CPT – Golden Home Fitness 


  • 0:00 – Introductions
  • 4:05 – Why does bringing health and wellness into the home matter? 
  • 17:10 – How can we look at financial access to home wellness services? 
  • 26:10 – What does wellness, or being well, mean to you?
  • 32:00 – Where do you see the opportunities and challenges for in-home wellness in the future?
  • 40:30 – With everything coming to the home, how do we avoid isolation and bring people together more?
  • 43:30 – Audience question: How do you get yourself to change your health when it’s not your profession and health falls low on the priority list?
  • 53:00 – Outro

Connect with the Panelists:

Golden Home Fitness

Gronk Fitness Products

Farmers To You

The Roving Shieldmaiden – In-Home Wellness

Ray Zolman – In-Home Physical Therapy

Dr. Bill Thorpe & Jocelin Lamprey, RD, LDN on the Woburn Spotlight – Podcast #16

Tune in to an exclusive TV interview with the Woburn Spotlight. The episode gives an insider’s look at Golden Home Fitness founder Bill Thorpe, MD, PhD and Day By Day Nutrition founder Jocelin Lamprey, RD, LDN. The discussion covers their models for bringing holistic health and wellness to the clients, the opportunities they are working on now, and areas to grow into.
Original Video Interview on the Woburn Spotlight:

The podcast can be found on:

iTunes / Google Play / Anchor / Player.FM / Overcast

0:00 – Intro
0:50 – Origin stories of Jocelin and Bill, and their companies
3:45 – Mission and model of Golden Home Fitness and Day by Day Nutrition
6:30 – Current holistic service offerings
10:15 – How the new Golden Home Fitness website is helping people find solutions faster
11:40 – Golden Home Fitness footprint and expansion
13:30 – Market transition away from big box gyms
14:50 – What’s the Golden Home Fitness process for bringing on a new client?
17:10 – Day By Day Nutrition process for bringing on a new client?
19:10 – Partnership opportunities for Golden Home Fitness and Day By Day Nutrition
20:40 – How to get in contact with Bill and Jocelin
21:50 – Closing takeaways and upcoming events

Podcast #15 – Coach Mike Urso Interview: Get in The Driver’s Seat!

Mike Urso brings the 🔥🔥 in the podcast this week, discussing his transition from working in a restaurant serving people food, to becoming a personal trainer and a coach’s coach, helping clients and other trainers grow. We break down motivation and how to get started, how to get un-stuck, and getting in the driver’s seat to take control of your life!

Clip: Motivation? Now Let’s Get Results

Where you can listen:

iTunes / Google Play / Anchor / Player.FM / Overcast


0:00 – Intro and Mike’s Background
  • His evolution into and through the fitness industry
  • Transitioning from being a restaurant server and bartending in New York City during the recession in 2008 to becoming a Personal Trainer – serving food to serving fitness
4:00 – Mike’s love of exploring being the driver of change, loving how you feel from working out
  • The dedication developing over time from commitment to baseball through to fitness
  • Helping other people feel and empowered too
  • “The greatest good you can do for another is not just share your riches, but to reveal to him his own.” – Benjamin Disraeli
7:30 – Transition from just working with clients to bringing up other trainers to do the same
  • Studying coaching behavioral change, also applied for working with clients
  • Same process, goal setting then what are the habits and skills you need to get you there
10:30 – It’s not information that we need, it’s the execution, and coaching helps with the implementation of behavior
12:05 – Motivation is crap!
  • Inspiration – thought
  • Motivation – feeling
  • Action – take action as quick as you can when you get that motivated feeling
  • Taking the time to understand the deeper reason that people want to do what they do
  • Connect them with something powerful within themselves
  • Highlighting previous successes
  • Kaizen Method: One step at a time, incremental progress
  • Make the goals so small, almost silly small goals, then build on those wins
  • Momentum can work both ways, positive or negative
15:25 – Importance of emphasis on staying on course, more than setting the perfect coach
  • Working with a coach who’s been there and helped others get there
17:10 – At first, mentorship doesn’t have to be in person, books and podcasts can substitute to start, but then having more in person interaction will help greatly
  • Then we have to fire the gun ourselves – fail often, make mistakes and grow
  • Find out what you’re made of
  • Not waiting for the perfect time
  • Need to become resourceful
  • “most people are waiting for their ship to come in, what you need to do is swim out to it”
20:00 – Helping people through a sticking point
  • Go back to why they set the goal in the first place, and what’s prevented the action in the past
  • Pay attention to tone, body language, not just words
  • Scaling goals
  • If the coach came up with the goal, it’s their fault
  • Need to ask the client buy in, on a scale of 1-10 how confident are you you can accomplish this
  • If anything less than 9-10, need to scale back the goal
  • Putting the ownership on the client (autonomy)
  • Making sure it’s a good goal for them
23:50 – Guiding a client, not shouting commands
  • Self-Determination Theory (Deci & Ryan)
  • Intrinsic vs Extrinsic factors
  • It has to come from within, can’t come at us
  • Sustainable progress driven by intrinsic factors
26:20 – Mike’s one wish to change in the fitness industry
  • We have the ability to heal ourselves
  • Medical industry as a whole is very reactive (needed for many acute situations, like cancer, trauma)
  • More awareness in prevention that I only have this one body to take care of
  • All the information is out there for free
  • If you can’t find it, ask for help
  • Focus on wellness and prevention
  • Invest in your health now, reap benefits in the long run
  • Holding off instant gratification for future dividends and compounding benefit
  • Maximizing your quality life over your health span
  • Doing it on your own terms
  • EVERYONE is just one decision away from turning it in the right direction
  • Like a bad GPS, qualifying information is important
34:10 – Getting in contact with Mike
  • Facebook, IG, Twitter: @CoachMikeUrso
  • Email:
We would greatly appreciate if you subscribe and leave a review on whatever platform you are listening on, thank you!

Podcast Interview #14: Healthy Food Decisions and Meal Prep with Jocelin Lamprey

We welcome back Jocelin Lamprey, RD, LDN, to the show this week and what a show it is! We get down to the nitty gritty with practical advice for food selection, meal prep, strategies for easy implementation, and much more!

The podcast can be found on:

iTunes / Google Play / Anchor / Player.FM / Overcast

Highlight – “Clip: Practical Meal Prep Strategies to Save Time and Money” available in bite-sized form on the show!

0:00 – Introduction – listen to the first interview for more on her background!
0:50 – Jocelin’s strategies for food selection when you don’t know where to turn for healthy options
  • Step 1: Look for fiber: fruits, vegetables, whole grains – and protein: plant based or quality animal proteins
  • Step 2: Pairing those high fiber foods with proteins (Recipes available at
4:50 – How to make changes from current diet habits to a new and healthy routine?
  • Don’t make a 180 degree turn, make small changes.
  • Ex: replace buttered toast —> toast with hard boiled egg and avocado on top
  • Sneak vegetables into sauces, sautée vegetables to go into pasta sauce
  • Try zucchini noodles
  • Whole grain pastas and breads, wild rice over white
  • Smoothies: with a little spinach blended in, and choosing whole fruits with water or coconut water instead of fruit juice (more fiber and less sugar this way)
  • Salad dressings homemade – ex: vinegar, olive oil, mustard (no additives)
  • Choosing lower calorie dips – ex: salsa, hummus are higher fiber and protein
9:20 – Importance of variety in food selection, switch it up! Try new recipes by looking for quality ingredients
10:10 – How to prepare meals? Helping you saving time, money, and make better nutritional choices.
  • Assess which meal will make a big difference in your lifestyle? Opportunities for replacing with a healthy option.
  • For the first week or two at least, start slow and pick just one meal to prepare for.
  • Make an appointment with yourself to set aside the time to prepare the week’s portions for that meal.

Meal examples – looking for high fiber with protein:

  • 1 or 2 hard boiled eggs with a fruit
  • Overnight oats – in a mason jar or single portion food container, add steel cut oats with milk or water the night before, could add a tsp of walnuts, some blueberries if you like
  • Could do these 3-4 days in advance
Lunch (easy for many people because usually little time to eat lunch with work):
  • Ground turkey with spices (minimal oil and butter)
  • Whole grain: quinoa, brown or wild rice, couscous, barley, etc.
  • Baked vegetables – really great flavor: cauliflower, broccoli, kale, carrots (at 350 degrees until crispy with some spices and a little olive oil)
  • Fill container 1/4 protein, 1/4 grain, 1/2 vegetables
  • Adding variety: use different seasonings each day to have unique flavors each day
  • Could follow a similar style as lunch
  • Double or triple recipe to create leftovers and put in the freezer, then when you don’t have time to prep meals one week or weekend, you’ll already have a backlog of food made you can pull out to eat.
Summary: Set yourself up for success – start small, picking 1-2 recipes for 1-2 meals, then over time building that inventory.
Generally – food in fridge lasts 2-3 days, so for longer than that, put in freezer
17:05 – Healthy Triggers:
  • Bonus suggestion: Right when you get back from getting groceries: chop up some fruits and vegetables so you’ll be more likely to grab a few of those than having them tucked away in a drawer unprepared. Also easier to throw in a stir fry or grab to eat with some hummus for a snack.
18:15 – Additional questions? Contact Jocelin
(781) 779-5877
19:00 – If Jocelin could change one thing about the health and fitness industry, what would it be?
  • Governmental financial incentives to produce cheap dairy and meats products, with no such incentives for fruits and vegetables, making then much more expensive and harder to access.
  • Reducing governmental control of particular food access – consumer education is rapidly increasing, but governmental intervention is stunting markets ability to correct.
21:40 – Jocelin’s closing quote: “Nothing is impossible, the word itself says, ‘I’m possible’”
Thank you! For more information on how you can work with our total wellness team to get the most out of your fitness program and ensure that you are training safely and efficiently, give us a call at (844) 704-9477 or send us an email to!

Justin DeGraaf Interview – Podcast Episode #13

Tune in to hear how a nasty string of injuries Justin suffered led to his desire to build a career in helping people through and fixing pain. We discuss at length how to improve, prevent, and resolve low back pain, as well as additional quality training tips, the gap between physical therapy ending and resuming regular training activities, and his mysterious two-for-one superpowers!

The podcast can be found on:


Google Play




 Highlight – “Clip: Mind the PT Gap” available in bite-sized form on the show!
0:00 – Intro and Justin’s background
5:00 – Discussing low back pain, Justin’s top recommendations
8:00 – The difference between ab training and core training, with practical examples
11:30 – Additional examples for core training to prevent or build around low back pain (Birddog, Side Plank, Glute Bridge, Heel Taps)
13:50 – Regressing exercises for better exercise selection, more success, and less pain
16:20 – How you can increase training quality without compromising quantity
17:50 – When you finish physical therapy and want to return to training, what should you do? Justin’s inspiration to fill this gap.
22:25 – Justin gets two superpowers (as one superhero) which and why??
23:50 – Will’s top two superpowers, and why??
26:00 – Justin’s contact info
Instagram: @Justin_Degraaf
Thank you! For more information on how you can work with a professional coach to get the most out of your fitness program and ensure that you are training safely and efficiently, give us a call at (844) 704-9477 or send us an email to!
Accompanying Video: