In this episode, Coach Cesar wraps up the 42 STRONG Challenge with powerful mindset lessons on progress, discipline, and real-life sustainability.

He breaks down:

• The Gap vs. Gain mindset — why focusing on what you’ve gained changes everything

• How to keep your fire alive after hitting a goal or finishing a program

• Real stories from members juggling family, stress, and food temptations

• Simple answers to common questions:

 – “How do I tell my partner I don’t want snack food?”

 – “How can I make sure I’m losing fat, not muscle?”

This one’s for anyone who’s ever finished a challenge, program, or season—and wondered “What’s next?”

🎧 Listen in, reflect, and use it as your spark to carry the same momentum into the holidays and beyond.

Ever feel like one bad moment ruins your whole day?

In this episode, Coach Cesar breaks down The Four-Quarter Mindset — a powerful tool to help you reset, refocus, and take control of your day.

You’ll learn how to bounce back after setbacks, shift your mood and energy instantly, and keep moving forward one quarter at a time.

What You’ll Hear:

0:00 – Welcome & mid-challenge check-in

2:10 – Why most people get stuck in “all or nothing” mode

4:18 – The Four-Quarter Mindset explained

9:42 – Real-life example: how to recover when your day goes sideways

12:25 – Why control is the antidote to chaos

14:30 – How to change how you feel (physically & mentally)

17:50 – Reframing “have to” vs. “get to”

20:18 – The mindset that keeps progress consistent

22:10 – Closing thoughts: finish your day — and your week — strong

💭 Listen. Reflect. Apply.

🎙 The Fitter Stronger Healthier Show | Coach Cesar Hernandez

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🎙️ The Real Reason You’re Not Stuck—Progress Looks Different Than You Think

What if the scale doesn’t tell the full story of your transformation? In this episode, Coach Cesar dives into the truth about progress, why it rarely happens in a straight line, and how to recognize wins beyond just pounds lost.

In this episode, Coach Cesar breaks it all down:

0:00 – Welcome & Warm-Up

Kicking things off with wins, weekend vibes, and setting the tone.

3:10 – Progress Looks Different for Everyone

Scale, photos, clothes, energy — why success shows up in many ways.

7:25 – Practical vs. Optimal Habits

How to focus on what’s realistic for you right now instead of chasing perfection.

12:05 – Winning the Weekend

Tips to avoid losing momentum when routines get messy.

16:40 – Phase 2 Nutrition Shift

A simple tweak to accelerate fat loss without overthinking.

20:55 – Mindset: Escaping the Comparison Trap

How to stay in your lane and keep stacking wins.

26:30 – Q&A Session

• Daily progress pics: helpful or not?

• Creatine and weight gain: should you wait until after the challenge?

• Consistency & low energy: how to push through.

• Quick “go-to” full-body workout when short on time.
  

Whether you’re in the middle of a challenge or just building better habits, this episode gives you practical tools to stay locked in and moving forward.

This conversation is packed with client stories, practical tips, and mindset shifts you can use right away to keep pushing toward your goals.

👉 Tune in, take notes, and remember: success isn’t about perfection—it’s about stacking small wins that add up over time.