The Mind - Body Broadcast: Recent Episodes
Marty MacPhee
Austin Stout and "Mega" Marty MacPhee co-host a unique breed of fitness podcast: Bridging the gap between the mind and the body, using their 20+ years of coaching experience - They deliver valuable insight and tactics on how to supercharge your results. Bodybuilding, contest prep, offseason, lifestyle, fitness competitions, nutrition, training and workouts have to be approached with the right frame of mind. Join Austin and Marty as they use psychology, nutritional science, exercise science and more to provide you education on how to shape your mind - and - your body.
Austin Stout: Facebook: https://www.facebook.com/austin.stout.12 Instagram: @austinst8 www.integratedmandh.com
Marty MacPhee: Facebook: https://www.facebook.com/MegaMarty1 Instagram: @MegaMartyCoach www.MegaMarty.com
There is a proper way to make the best off your offseason, and there is a way to make it a disaster.
How much food should you eat?
Are their magic supplements to use?
How long should you take to be in a growth phase?
How should you monitor your progress?
Austin and Marty decided to go over “name brand” diets, and give you the nitty gritty on them.
What are the pros of using it?
What are the cons of using it?
When should you use this dieting style?
When should you not?
Is this dieting style safe?
Is this dieting style applicable to your lifestyle, or goals?
Part 2 Features:
PSMF - Protein Sparing Modified Fast
Carb Backloading
About the Hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/coachingapp
www.MegaMarty.com
Austin and Marty decided to go over “name brand” diets, and give you the nitty gritty on them.
What are the pros of using it?
What are the cons of using it?
When should you use this dieting style?
When should you not?
Is this dieting style safe?
Is this dieting style applicable to your lifestyle, or goals?
Part 1 Features:
IF - Intermittent Fasting
Kept - The Ketogenic Diet
The links are in the comments, so that you can stimulate your ears with the 2 voices you’ve grown to love over the years :)
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/coachingapp
www.MegaMarty.com
This week, we dive into precautions, expectations, and more about how to enjoy your competitive experience, without burning out.
Will you run out of motivation?
What does it take to ensure you won’t destroy your metabolism while you’re on your competition journey?
All these questions and more are answered on the Mind-Body Broadcast
Links are in the comments, so that Facebook doesn’t kick us off their algorithm
We decided to take the podcast in a little bit of a different direction for this one, and talk about topics that really bug us, or get under our skin.
Gym etiquette, “coaching” in general, and a lot more.
What grinds your gears? do you agree with us, or not?
The links to listen are in the comments as per usual!
Sleep, one of the most neglected parts of life, let alone life.
This week, we go over:
How much sleep do you need?
What is a sleep routine?
What are habits you can do to improve your sleep?
How much is your sleep affecting your fitness goals?
Part 3 got cut. It was Austin's fault, but Marty's, alas...
Here is more updates on “the virus” and what you can do.
We go off topic lots , and dive into topics that made both of us think, “Damn, I should be implementing that myself.”
Are you over this craze ?
Do you want to “normalize” ?
Can I keep my physique goals in check, especially now ?
Listen to hear us mess up, have fun, and deliver info we wish we put out years ago.
This episode is full of more actionable advice on what to do with what you have.
What kind of workouts should you be doing?
Can you gain muscle during these times?
Is fat loss impossible?
Austin and Marty dive even more into just what to do to ensure that you keep your Body - and your Mind - happy and healthy while you stay safe.
Are you sick (no pun intended) of hearing about it yet?
Are you having fun with your gym closed?
Are you seeing toilet paper sales skyrocket?
Austin and Marty give you some important and much needed info on how to keep your life and lifts up to snuff!
Welcome back, Mind - Body Broadcasters!
Rolling along with our Showcase, today’s body parts are brought to you by the more than likely the most popular body parts there are currently :
Glutes, and Calves.
Glutes have become such a monstrous fascination since the inception of bikini, and calves - well, small calves suck. Period.
Glute specific training has not only gotten out of control, but it has been ridiculed to no end.
Calve training seems to so widely varied that no one has a single clue about what just the heck happens, works, or is going on.
Whats worth it? What should you do? Is there anything Austin and Marty can impart to you ?
Of course there is, seeing as both have improved upon both body parts, so don’t throw the towel in yet - there is hope - lots of it.
——
We’ve decided to do a series, or a showcase, breaking down the bigger muscle groups into ENTIRE episodes.
For each Body part, we’ll be going over:
-Activation exercises
-Cues for proper recruitment
-Total range versus active range of motion for the muscle
-Common issues with technique
-Correcting imbalances
-Exercise Selection
-Individualization
-And a heck of a whole lot more.
Welcome back, Mind - Body Broadcasters!
Rolling along with our Showcase, today’s body parts are brought to you by the most neglected body part in gyms around the world…
Quads.
Very few people, unless you’re Tom Platz, have genetics to naturally build a balanced, well shaped set of quads.
Most of us have to grind, fight, push - hell even yell at the top of your lungs at them - for them to grow.
How do you target specific muscles within the quads?
Whats the magic rep range for quads? Rep Range?
As elusive as body parts can get, the quads just might take the cake, so dive in this week to quad-ruple your knowledge!
——
We’ve decided to do a series, or a showcase, breaking down the bigger muscle groups into ENTIRE episodes.
For each Body part, we’ll be going over:
-Activation exercises
-Cues for proper recruitment
-Total range versus active range of motion for the muscle
-Common issues with technique
-Correcting imbalances
-Exercise Selection
-Individualization
-And a heck of a whole lot more.
Rolling along with our Showcase, today’s body parts are brought to you by the Bret Hart of muscles:
The best there is,
The best there was,
The best there ever will be:
Arms
Whilst genetically gifted to some, elusive to most, and revered by all - the triceps and the biceps are the showcase muscles of the upper body.
What do you do when your twigs aren’t the shotguns they should be?
This week’s episode will leave you with the correct ammunition for the guns.
——
We’ve decided to do a series, or a showcase, breaking down the bigger muscle groups into ENTIRE episodes.
For each Body part, we’ll be going over:
-Activation exercises
-Cues for proper recruitment
-Total range versus active range of motion for the muscle
-Common issues with technique
-Correcting imbalances
-Exercise Selection
-Individualization
-And a heck of a whole lot more.
Learn how to turn your water guns in to assault rifles - take some notes, and finally get some answers on what to do for your stubborn body parts.
Welcome back, Mind - Body Broadcasters!
Continuing on with our Showcase, today’s muscle group is brought to you by
Boulder Shoulders!
With 3 specific heads, the anterior, medial, and posterior deltoids seem to be one of the most popular groups to train, but also one of the hardest.
Just how do you hit all aspects of your shoulders, while keeping them safe?
Tune in to find out.
——
We’ve decided to do a series, or a showcase, breaking down the bigger muscle groups into ENTIRE episodes.
For each Body part, we’ll be going over:
-Activation exercises
-Cues for proper recruitment
-Total range versus active range of motion for the muscle
-Common issues with technique
-Correcting imbalances
-Exercise Selection
-Individualization
-And a heck of a whole lot more.
Learn how to build some cannonball delts - take some notes, and finally get some answers on what to do for your stubborn body parts.
The Mind - Body Broadcast Presents:
! Episode 59 - Building the Body Showcase - Part 2 - Back !
Welcome back, Mind - Body Broadcasters!
The title says it all, we’re back this time with our showcase, and this week its all about …
The Back.
You have 2 poses to make your mark with back in bodybuilding, and even less in other disciplines - so tune in to make sure you have your bases covered.
We’ve decided to do a series, or a showcase, breaking down the bigger muscle groups into ENTIRE episodes.
For each Body part, we’ll be going over:
-Activation exercises
-Cues for proper recruitment
-Total range versus active range of motion for the muscle
-Common issues with technique
-Correcting imbalances
-Exercise Selection
-Individualization
-And a heck of a whole lot more.
Bring it back to your back - take some notes, and finally get some answers on what to do for your stubborn body parts.
Welcome back, Mind - Body Broadcasters!
We’ve decided to do a series, or a showcase, breaking down the bigger muscle groups into ENTIRE episodes.
For each Body part, we’ll be going over:
-Activation exercises
-Cues for proper recruitment
-Total range versus active range of motion for the muscle
-Common issues with technique
-Correcting imbalances
-Exercise Selection
-Individualization
-And a heck of a whole lot more.
These were a blast to record - take some notes, and finally get some answers on what to do for your stubborn body parts.
Welcome back, Mind - Body Broadcasters!
The priming phase is something that we don’t feel is talked about enough, let alone known about.
There will be many different phases along the way in your fitness goals, and this isn’t one to skip over.
What is the priming phase? When should I implement it? For how long?
Austin and Marty go over everything you need to know
Enjoy!
Welcome back, Mind - Body Broadcasters!
The world of supplements can seem like its changing all the time.
Supplements are there to do just that - supplement your diet.
Does nutrition change? What is “new” that we should pay attention to?
We paired these topics together as they fit together well.
Enjoy!
Welcome back, Mind - Body Broadcasters!
Do methods and theories change? How often?How do you know when you should try out a new exercise? or new training?
It’s a lot to take in, and can seem like its overwhelming.
In Part 1: Austin and Marty go over the updates around training and cardio methods.
Welcome back, Mind - Body Body Broadcasters!
-
"The diet strategy that works best is the one that you fallow".[1:45]
-
Keto. [4:00]
-
If it fits your macros! [8:10]
-
Stress and systemic inflammation are the worst things for your health.[9:15]
-
Vegetables are free on prep? [13:12]
-
Volume of meals. [19:30]
-
Intermittent fasting. [23:54]
-
Pulling things back and simplifying. [29:30]
-
Binging and starving. [41:45]
-
Making the personal choice to fallow a plan. [42:25]
-
It is your choice to pick the foods you want for your goals? [44:45]
-
Packing meals! [48:54]
Items mentioned:
1) Quaker Rice Cakes
2) Guar Gum
Links mentioned:
The Quick ‘n Dirty Non-Competitor’s Guide to Camping, Glamping, Social Events, Weddings, and More. https://megamarty.com/guide-to-social-events/
People mentioned:
1) Justin Harris
2) Jason Blaha
Related episodes:
EPISODE 26 - Why Your Offseason Might Not Be As Productive As You Think…
http://mindbodybroadcast.libsyn.com/episode-26-why-your-offseason-might-not-be-as-productive-as-you-think
The REAL Episode 39 - Organic? GMO? Free Range? Free Run?
http://mindbodybroadcast.libsyn.com/the-real-episode-39-organic-gmo-free-range-free-run
EPISODE 43 - Hacks, Tips, and Tricks For Dieting
http://mindbodybroadcast.libsyn.com/episode-43-hacks-tips-and-tricks-for-dieting
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters
Everyone knows the guy with the huge hockey bag full of stuff that they lug around from set to machine to wherever.
Do you need gym accessories? Do you even need a gym bag?
Let’s find out:
On this episode we cover:
-
Shoes, and the proper foot attire. "300 dollar shoes and a 60 cent squat".[1:05]
-
The heal raise! [9:50]
-
When to use raised shoes. [10:40]
-
Using straps.[15:00]
-
Using wraps.Do you need them? [23:20]
-
Elbow sleeves. [30:10]
-
How you wrap your wrap? [37:30]
-
Knee wraps. [39:10]
-
Sleeves. [48:48]
-
Lifting belts. [52:25]
-
Do you need a lifting belt? [58:35]
Items mentioned:
1) Otomix Shoes, Stingray
2) Nike Romaleos 2
3) Adidas Adistar
4) Nike Free Run
5) Anatomy Without a Scalpel Book by Lon Kilgore
6) Adidas Samba
7) Versa Gripps
8) Grizzly Fitness
9) Deadlift Bar
10) Rogue Lifting Bar
11) Ohio Bar
12) Westside Bar
13) Texas Deadlift Bar
14) Gasp Wrist Wrap
15) Inzer Wraps
16) Mark Bell Sling Shot Wraps
17) Iron Rebel Elbow Sleeves
18) Schiek Lifting Belts
19) Cardillo Belts
People mentioned:
1) Louis Simons
2) Mark Bell
3) Jay Cutler
Related episodes:
EPISODE 21 - How to Navigate Your LabWork - Part 2
http://mindbodybroadcast.libsyn.com/episode-21-how-to-navigate-your-labwork-part-2
EPISODE 29 - Austin and Marty’s Top 10 Favourite Health Supplements
http://mindbodybroadcast.libsyn.com/episode-29-austin-and-martys-top-10-favourite-health-supplements
EPISODE 30 - Austin and Marty’s Top 10 Favourite Performance-Enhancing Related Supplements
http://mindbodybroadcast.libsyn.com/episode-30-austin-and-martys-top-10-favourite-performance-enhancing-related-supplements
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters!
Here we have yet another one of out periodic Q &A’s! Some Fantastic questions on this one - here they are:
-
What is a net carb? [0:48]
-
Ways to remain objective when looking at your own physique during prep? [7:11]
-
Fat loading for the final week before a show for someone that does not respond well to carbs? [15:23]
-
High and low days vs a linear approach with calorie intake during offseason? (Calorie cycling) [24:10]
-
How to make the most out of a growth or bulk phase? [29:15]
-
The use of ashwagandha (KSM-66) during intra workout? [30:05]
-
What meals should you take Glucose disposal agents with? How many carbs should be added to them? Are they a waste of money if you are not insulin resistant? [33:56]
-
What to do to find the proper variance in (Calorie cycling)? [40:17]
-
What supplements to take for heart health & lowering blood pressure? [41:12]
-
A tip for flexible dieting! [49:20]
Items mentioned:
1) Erythritol
2) Maltitol
3) Ashwagandha (KSM-66)
4) Cortisol
5) Glucose Disposal Agents
6) Beta Blockers
7) Calcium Channel Blockers
8) Angiotensin II receptor blockers (ARBs)
9) Ubiquinol
10) Co-Q 10
11) Pyrroloquinoline Quinone (PQQ)
12) Arjuna (Herb)
13) Vitamin k2
People mentioned:
1) Dusty Hanshaw
Related episodes:
Episode 12 - Just how important is the Offseason?
http://mindbodybroadcast.libsyn.com/episode-12-just-how-important-is-the-offseason
Episode 16 - How to enjoy your summer, trips, and holidays as a competitor
http://mindbodybroadcast.libsyn.com/episode-16-how-to-enjoy-your-summer-trips-and-holidays-as-a-competitor
EPISODE 26 - Why Your Offseason Might Not Be As Productive As You Think…
http://mindbodybroadcast.libsyn.com/episode-26-why-your-offseason-might-not-be-as-productive-as-you-think
EPISODE 45 - Post Show Blues, And How To Get Around Them
http://mindbodybroadcast.libsyn.com/episode-45-post-show-blues-and-how-to-get-around-them
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/coachingapp
www.MegaMarty.com
Welcome back , Mind - Body Broadcasters!
Getting past 10% Bodyfat for men, and 15% for women can be one of the most frustrating, and challenging things to do when you’re entering a physique competition, photoshoot, or hell, even to see what level of leanness you really can achieve.
How do you go about this? Have you been banging your head against a wall, stuck at a plateau? What methods/tactics should you implement? Factors to consider ?
On this episode we cover:
-
Metabolic adaptations. [1:41]
-
What happens after the prep? [5:57]
-
Things to talk to your clients about after prep. [7:05]
-
What is "Extreme conditioning". [10:02]
-
Post show rebound! [15:20]
-
Breaking prep habits & patterns. [21:05]
-
Subjective well being. [23:00]
-
The signs of getting extremely lean. [24:00]
-
Time demand. [31:45]
-
"Are you ready to be a competitor?" [34:20]
-
Possible effects of competing. [38:17]
-
Mindset after post show. [46:18]
Items mentioned:
1) Oura Ring
Related episodes:
Episode 2 - Reverse Dieting
http://mindbodybroadcast.libsyn.com/episode-2-reverse-dieting
Episode 4 - Cyclical Dieting and Refeeds
http://mindbodybroadcast.libsyn.com/episode-4-cyclical-dieting-and-refeeds
EPISODE 45 - Post Show Blues, And How To Get Around Them
http://mindbodybroadcast.libsyn.com/episode-45-post-show-blues-and-how-to-get-around-them
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/coachingapp
www.MegaMarty.com
The Mind - Body Broadcast is back with:
! Episode 50 Things We’ve Improved Upon In 2019 !
We’re constantly striving to be expanding, learning, and bettering ourselves. Getting stuck in our ways without updating our methods - from business, to nutrition, training, supplements and more - is never a good thing.
We picked some topics that we’ve updated, improved, and changed so far in 2019!
On this episode we cover:
-
Learning more about habits. [1:33]
-
Habit stacking. [8:08]
-
Breaking bad habits. [8:53]
-
Outsourcing as a coach. [11:35]
-
Making cardio as easy or as enjoyable as possible. "Whatever modality works" [23:17]
-
Being more confident in decision making. "Decisiveness" [36:10]
-
The copy and paste coach! [42:58]
-
How to navigate in the informational overload. [43:30]
-
Learning from clients! [48:45]
-
"The tool box". [50:49]
-
Adding in a phone call check-in. [52:30]
Items mentioned:
1) Atomic Habits By: James Clear
https://www.amazon.ca/Atomic-Habits-Proven-Build-Break-ebook/dp/B07D23CFGR
2) Adam Sandler: Phone Wallet Keys Music Video
https://www.youtube.com/watch?time_continue=18&v=e9N6_Tj9u2U
3) Dunning–Kruger effect
4) Audible app
5) Step trackers
6) Textlation
People mentioned:
1) James Clear
2) Scott Abel
3) Eric Helms
Related episodes:
EPISODE 14 - Everyone Loves Cardio, and We’ll Tell You Why
http://mindbodybroadcast.libsyn.com/episode-14-everyone-loves-cardio-and-well-tell-you-why
EPISODE 23 - Q & A with M & A
http://mindbodybroadcast.libsyn.com/episode-23-q-a-with-m-a
Episode 40 - How to Navigate the Current Fitness and Prep Coach Scene
http://mindbodybroadcast.libsyn.com/episode-40-how-to-navigate-the-current-fitness-and-prep-coach-scene
The Mind - Body Broadcast
! EP 49 Deloading !
Welcome back, Mind - Body Broadcasters!
On this episode we cover:
-
The difference between over-training and over-reaching. [1:10]
-
False Over-reaching. [7:08]
-
Overanalyzing one bad training session. [11:30]
-
Unexpected Over-reaching. [12:10]
-
What to do to deload. [14:20]
-
Things to look at when reaching deload! [16:55]
-
Giving yourself a chance to miss training! [21:17]
-
Is the stress resolved quickly or ongoing? [23:00]
-
"Periodization schemes". [27:15]
-
Processes in deloading. [29:01]
-
To actually reach physical over-reach is difficult. [31:57]
-
Premeditated over-reaching. [34:11]
-
"Surfing the curve". [40:09]
Items mentioned:
1) Rhabdomyolysis
2) Periodization schemes
3) slingshot training
People mentioned:
1) Scott Abel
Related episodes:
Episode 19 - Mindset and What It Really Means
http://mindbodybroadcast.libsyn.com/episode-19-mindset-and-what-it-really-means
EPISODE 24 - Why Training Styles Suck
http://mindbodybroadcast.libsyn.com/episode-24-why-training-styles-suck
EPISODE 27 - Injuries, aches and pains, and how tackle being hurt
http://mindbodybroadcast.libsyn.com/episode-27-injuries-aches-and-pains-and-how-tackle-being-hurt
! EP 48 Contest Prep Limitations & Mistakes !
Welcome back, Mind - Body Broadcasters !
On this episode we cover:
-
Upping your cardio but decreasing daily activity level (NEAT level). [2:19]
-
Overestimating calories burnt per cardio and calories burnt per weight training session. [8:51]
-
Keeping variables during cardio the same. [14:20]
-
Naps and sleep. [16:30]
-
Sleep and stress. [20:15]
-
Water loading! [23:15]
-
Sleep & wake time routine! [29:08]
-
Sleep hygiene! (Robot mode) [30:40]
-
"That is normal for me". [32:58]
-
How you are preparing your food. (seasoning and condiments) [37:45]
-
Gum, coffee etc. [43:30]
-
Vegetable intake. [49:30]
-
"unlimited" [51:20]
-
Over or under stimulating yourself. [54:45]
-
Paying attention to your digestion and bowel movements. [57:30]
Links Mentioned:
Joe Rogan Experience #1109 - Matthew Walker:
- https://www.youtube.com/watch?v=pwaWilO_Pig
Craig Ballantyne Book "The perfect day formula":
- https://www.amazon.ca/Perfect-Day-Formula-Control-Your-ebook/dp/B01BERZSRW
Items mentioned:
1) (NEAT) Non-exercise activity thermogenesis
2) Meta-analysis
3) Water loading
4) Aldosterone
5) Circadian rhythm
6) Walden Farms
7) DaVinci Syrup
8) Guy's - Sugar Free BBQ Sauce
People mentioned:
1) Matthew Walker
2) Joe Rogan
3) Craig Ballantyne
Related episodes:
EPISODE 26 - Why Your Offseason Might Not Be As Productive As You Think…
http://mindbodybroadcast.libsyn.com/episode-26-why-your-offseason-might-not-be-as-productive-as-you-think
EPISODE 37 - How to Prep for your Prep
http://mindbodybroadcast.libsyn.com/episode-37-how-to-prep-for-your-prep
Episode 44: The Craziest, Goofiest, Contest Prep Stories
http://mindbodybroadcast.libsyn.com/episode-44-the-craziest-goofiest-contest-prep-stories
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters !
One of the things We’ve always liked to be transparent about are the mistakes we’ve made over the years.
Make improvements not only to how we coach, but the information we put out, is something that we always share with you, no matter how much it might hurt for us to say so :)
On this episode we cover:
-
Putting all clients into a same template vs coaching a plan! [2:15]
-
Coaching 5 clients vs coaching 50. Maintaining service while growing. [3:43]
-
Too many mediums of communication! [4:50]
-
Peaking athletes/ peaking methods. [9:42]
-
Not making a strict deadline for assessments. [16:22]
-
The information dump! [19:43]
-
Training past failure is the end all be all in progression! [20:50]
-
Regulating training intensity individually! [23:03]
-
The Dunning-Kruger effect. [27:57]
-
Cyclical diet strategy. [33:24]
-
The "magical" anabolic window. [37:59]
-
Muscle loss "catabolism". [41:00]
-
Over-focusing on protein as a macronutrient. [45:23]
-
Putting emphasis on sleep! [52:40]
-
Not getting discouraged by the outliers! [53:36]
Links Mentioned:
Michael Lockett Interview - https://www.youtube.com/watch?v=EKmki1-u8n8
Items mentioned:
1) The Dunning-Kruger effect
2) Catabolism
3) Thermic effect
People mentioned:
1) Andy Morgan
2) Kenny Wallach
3) Michael Lockett
Related episodes:
Episode 19 - Mindset and What It Really Means
mindbodybroadcast.libsyn.com/episode-19-mindset-and-what-it-really-means
EPISODE 34 - Genetics, and Why The Word Is Used/Misused Far Too Much
mindbodybroadcast.libsyn.com/episode-34-genetics-and-why-the-word-is-usedmisused-far-too-much
EPISODE 36 - Myth Obliteration Part 2
http://mindbodybroadcast.libsyn.com/episode-36-myth-obliteration-part-2
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters !
On this episode we cover:
-
What are the accomplishments you guys are most proud of so far with coaching? & What is the greatest strougle you have had to overcome, to learn from while helping others online? [1:35]
-
What are some things a person can do to help mitigate any long term side effect of hormone replacement therapy? [8:29]
-
Is it normal to have blood pressure rise during the day? [15:37]
-
What is your opinion on rest intervals during training? [19:39]
-
How would you split cardio sessions during the day, if durations exceed one hour? [24:20]
-
Why are stimulants regarded as bad for the heart, is ephedrine the least bad? [31:18]
-
What are some of the oddest foodS that you like to incorporate into your diet on a regular basis [45:20]
Items mentioned:
1) Hormone replacement therapy
2) HMG (human menopausal gonadotropin), HCG (Human chorionic gonadotropin), Clomifene
3) Ephedrine
Related episodes:
Episode 6 - Training Intensity
http://mindbodybroadcast.libsyn.com/episode-6-training-intensity
Episode 17 - Destructive Eating Patterns
http://mindbodybroadcast.libsyn.com/episode-17-destructive-eating-patterns
EPISODE 23 - Q & A with M & A !
http://mindbodybroadcast.libsyn.com/episode-23-q-a-with-m-a
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters
On this episode we cover:
-
The what's next affect! [1:10]
-
Past bad experience. [5:00]
-
Hormones! [7:40]
-
Post show care. [8:20]
-
Focusing to hard on post show. (Stinkin' thinkin') [11:45]
-
The "what the hell" morning! [15:35]
-
Don't hold in the blues. "Accountability groups" [19:20]
-
Being real with your coach! [20:05]
-
What Now? What Next? Tips for a Post Competition You. [20:45]
-
Taking judges feedback. [24:40]
-
Unconventional recommendations & interests! [26:10]
-
"Hanging up the hat". [28:50]
-
Play the long game! [37:46]
-
Do more non-fitness related things! [40:00]
-
Ease back in to normal routine! [45:49]
-
Get into previous & new activities. [47:15]
-
Make sure it is something you really want to do. [53:40]
Links Mentioned:
What Now? What Next? Tips for a Post Competition You
https://megamarty.com/post-competition-tips/
Items mentioned:
1) Reverse Dieting
2) CouchSurfing App
People mentioned:
1) Scott Abel
2) Dorian Yates
Related episodes:
Episode 2 - Reverse Dieting
http://mindbodybroadcast.libsyn.com/episode-2-reverse-dieting
EPISODE 22 - Relationships
http://mindbodybroadcast.libsyn.com/episode-22-relationships
EPISODE 26 - Why Your Offseason Might Not Be As Productive As You Think
http://mindbodybroadcast.libsyn.com/episode-26-why-your-offseason-might-not-be-as-productive-as-you-think
What are some of your stories of post competition stories?
The Mind - Body Broadcast Presents:
Episode 44: ! The Craziest, Goofiest, Contest Prep Stories !
Welcome back, Mind - Body Broadcasters!
On this episode we cover:
-
Midnight pancake syrup, food cravings! [2:15]
-
Magic chewing gum. [7:10]
-
Food volume. [10:55]
-
Austin's volume foods. [13:34]
-
Food additives. Ex.thickeners. [16:30]
-
Unlimited vegetables? [17:54]
-
Brain fog, forgetfulness. [22:25]
-
Pass-out stories. [23:50]
-
Anemia & Narcolepsy prep story. [26:51]
-
Checklists & routines. [30:45]
-
Marty's tip for when you screw up! [35:20]
-
Austin's diet coke story! [36:38]
-
Grump during prep! [39:50]
-
Prep daze. [46:00]
Items mentioned:
1) Walden's Farms Syrup
2) Nicotine gum
3) Xanthan gum
4) Guar gum
5) Maltitol
People mentioned:
1) Eric Helms
Related episodes:
Episode 5 - Pre Contest Training
http://mindbodybroadcast.libsyn.com/episode-5-pre-contest-training
Episode 9 - Training Programming
http://mindbodybroadcast.libsyn.com/episode-9-training-programming
EPISODE 37 - How to Prep for your Prep
http://mindbodybroadcast.libsyn.com/episode-37-how-to-prep-for-your-prep
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
The Mind - Body Broadcast
! Hacks, Tips, and Tricks For Life !
Welcome back, Mind - Body Broadcasters.
This week is going to be very informative on all the info we have gathered over the years to make dieting easier.
On this episode we cover:
-
Guy's bbq sauce, condiments [1:20]
-
The 4000 calorie diet. [5:02]
-
Moderation. "Don't make the condiment its own food group". [5:38]
-
Having things in the house! "Trigger foods". [9:35]
-
Food Volume hacks. [13:15]
-
Adding to your hydration. [21:45]
-
Hunger spikes. [22:50]
-
Going cold turkey? [26:00]
-
The "Gum" hack! [27:30]
-
Caffeine cycling. [32:00]
-
R.E.M sleep! [34:00]
-
Food prep hacks. [36:48]
-
Flavor hacks! [38:48]
-
Dairy digestion tips. [47:50]
-
Slow release protein at bedtime myth. [50:50]
-
Processed foods. [53:30]
-
No carbs at night myth. [54:49]
-
Morning fasting. [57:45]
-
"Become a robot". [1:00:15]
Items mentioned:
1) Guy's bbq sauce
2) G Hughes bbq sauce
3) Walden farms products
4) Sugar free jello
5) Xanthan gum
6) Guar gum
7) Miracle noodles
8) Egg whites
9) Pork rinds "Baked"
10) Calorie free popsicles
11) Rubber popsicle makers
12) Decaf ice coffee
13) Skinny syrup
14) Stevia
15) Walden farms coffee creamer
16) Nicotine gum
17) Book: Why we sleep By Mattew Walker, PhD
18) Flavor god seasonings
19) Truvia Sweetener
20) Cinnamon
21) Seal Sama - Sugar Free Teriyaki Sauce
People mentioned:
1) John Meadows
2) Matthew Walker
3) Justin Harris
4) Ken "Skip" Hill
Links mentioned:
1) Joe Rogan Experience #1109 - Matthew Walker
https://www.youtube.com/watch?v=pwaWilO_Pig
Related episodes:
Episode 10 - We make digestion FUN!
http://mindbodybroadcast.libsyn.com/episode-10-we-make-digestion-fun
Episode 19 - Mindset and What It Really Means
http://mindbodybroadcast.libsyn.com/episode-19-mindset-and-what-it-really-means
EPISODE 29 - Austin and Marty's Top 10 Favourite Health Supplements
http://mindbodybroadcast.libsyn.com/episode-29-austin-and-martys-top-10-favourite-health-supplements
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Here we're back again with another one of Q&A's!
Lots of great ones on here as per usual:
-
How would you implement BFR "Blood flow restriction" training into the program? [02:08]
-
Could negative visualization be a useful tool? [08:00]
-
Any experience with clients using accutane, and what to watch for in blood work? [15:17]
-
Do you find more success with clients with a macro based plan or a meal plan? [21:08]
-
Who are some notable prep coaches whom you learned the most from during your early years? [25:25]
-
How to get digestion rolling again post show? [35:20]
-
What are some general starting points for those who are trying to optimize gut health in order to help mitigate anxiety given the noted connection? [40:29]
-
What are some trends or assumptions you've made from doing body building and talking to like minded people? [44:12]
-
How do you deal with being overwhelmed? [55:36]
-
How to deal with discouragement? [1:01:46]
Items mentioned:
1) Accutane
2) (SSRIs) Selective serotonin reuptake inhibitor
3) Propecia
4) Finasterid
5) Diuretic
6) Garden of life probiotic
People Mentioned:
1) Chris Aceto
2) Scott Abel
3) Ken "Skip" Hill
4) John Meadows
5) Dorian Yates
6) Kerwin Rae
- What other things would you like us to talk about for the next Q & A
Related episodes:
EPISODE 28 - The Magical -Beautiful Q & A #2
http://mindbodybroadcast.libsyn.com/episode-28-the-magical-beautiful-q-a-2
EPISODE 33 - Q & A With Austin and Marty #3
http://mindbodybroadcast.libsyn.com/episode-32-q-a-with-austin-and-marty-3
EPISODE 37 - The Fab Monthly Q & A Q & A Feb. 18th 2019
http://mindbodybroadcast.libsyn.com/episode-37-the-fab-monthly-q-a-q-a-feb-18th-2019
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters
On this episode we cover:
-
Not looking for balance, letting it find you! [1:28]
-
Balance in your training lifestyle vs life as a whole. [2:32]
-
Balance vs being happy. [5:36]
-
Different types of balance and temporary off balance. [6:19]
-
A good coach should notice if you start to get off balance in your lifestyle. [8:35]
-
The horse with the blinders on? [12:02]
-
Staying out of your own way! [17:00]
-
Acceptance from others. [18:05]
-
Sacrifice vs suffering.
-
Having a outline to review of your balance levels. [31:06]
-
Finding new interest in your life to balance the gym. "Happyiess backup" [35:54]
-
Being too influenced by others. Ex. social media etc. [50:44]
-
Adopting people, events into your fitness lifestyle! [54:30]
-
Being in the "hardcore" bodybuilding scene and not fallowing the crowd. [60:18]
People mentioned:
1) Arnold Schwarzenegger
2) John Meadows
3) Shelby Starnes
Related episodes:
Episode 1 - Should you compete?
http://mindbodybroadcast.libsyn.com/episode-1-should-you-compete
Episode 15 - Realistic Goal Setting: The Do's and Don'ts
http://mindbodybroadcast.libsyn.com/episode-15-realistic-goal-setting-the-dos-and-donts
Episode 19 - Mindset and What It Really Means
http://mindbodybroadcast.libsyn.com/episode-19-mindset-and-what-it-really-means
About the hosts:
• Austin Stout •
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
• Marty MacPhee •
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters
On this episode we cover:
-
Subgroups of coaches. ex.Online coaching [2:00]
-
What type of person might potentially want a "in person trainer". [3:58]
-
You get what you pay for! Factors to consider in cost. [5:20]
-
Qualifications. [10:48]
-
Qualities of a great coach. [15:15]
-
Communication with your coach. [16:45]
-
Investing in themselves to be better for clients. [23:32]
-
How to figure out what the coach is all about. [30:40]
-
Not every coach is for everyone. [36:55]
-
Politics in coaching. [37:30]
-
How do you define a good client? [42:10]
-
Reckless coaches! [44:09]
-
Staying power! [44:59]
-
Variety in coaching. [49:25]
Items mentioned:
1) Book: "Perennial Seller" by Ryan Holiday
2) Weight watchers
3) Jenny Craig
People mentioned:
1) ken Skip Hill
2) John Meadows
3) John Romaniello
4) Dr Scott Stevenson
5) Scott Abel
Related episodes:
Episode 7 - How to be a good client
http://mindbodybroadcast.libsyn.com/episode-7-how-to-be-a-good-client
Episode 9 - Training Programming
http://mindbodybroadcast.libsyn.com/episode-9-training-programming
EPISODE 25 - How to Avoid Being Scammed by Fitness Marketing Scams
http://mindbodybroadcast.libsyn.com/episode-25-how-to-avoid-being-scammed-by-fitness-marketing-scams
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters
On this episode we cover:
ïPicking quality foods and not getting trapped by marketing. [0:52]
ïWhat would be worth spending money on for organic vegetables? [3:30]
ïWhat would be worth spending money on for organic meat? [4:30]
Free range vs free run? [8:20]
ïGetting sick due to fat loss? [10:24]
ïFactors to consider about your food. [10:46]
The chemicals in food, is it as bad as we think? [14:12]
ïSupplement/food regulations. [17:01]
ïHow bad are artificial sweeteners? [18:25]
ï Store-brand vs name-brand vs farm? [24:30]
ï "Green companies/organic" is it worth it? [28:35]
ï We need certain GMOs in our lives to survive? [29:35]
ï Fresh vs frozen? [30:30]
ï Protein bars. [31:03]
ï Man made, "Shop the perimeter". [31:26]
ï Food infusion? [31:52]
ï Are certain forms of nutrients equal? [33:47]
ï Are all brands equal? [35:04]
ï Vitamin/mineral deficiencies. [35:33]
ï Probiotics and enzymes. [40:01]
ï Do you need supplements? [43:15]
ï Research your companies. [43:57]
ï Hitting the limit of toxic chemicals. [47:24]
Items mentioned:
1) The clean 15 and dirty dozen list!
2) The best bar ever
3) Garden of life primal defense probiotic
4) Garden of life omega zyme
5) Enzymedica digest gold
6) Thorne supplements
7) LifeExtension supplements
People mentioned:
1) layne norton
2) John Meadows
3) Dr Scott Stevenson
Related episodes:
Episode 3 - Recovery
http://mindbodybroadcast.libsyn.com/episode-3-recovery
Episode 10 - We make digestion FUN!
http://mindbodybroadcast.libsyn.com/episode-10-we-make-digestion-fun
Episode 17 - Destructive Eating Patterns
http://mindbodybroadcast.libsyn.com/episode-17-destructive-eating-patterns
EPISODE 33 - Q & A With Austin and Marty #3
http://mindbodybroadcast.libsyn.com/episode-32-q-a-with-austin-and-marty-3
About the hosts:
ï Austin Stout ï
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
ï Marty MacPhee ï
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Welcome back, Mind - Body Broadcasters.
On this episode:
How to make sure you are in the best spot possible for a contest prep, how and when to connect with a coach before prep, and more!
-How long before we each started prep ourselves
-Not coming to your coach 16 weeks out
-Marty’s “3 year show” girls
-Examples of times to stop prep
-Physical and emotional
-Mental versus emotional eating
-Trainers at 24/hour fitness
-“The unicorns” - and to not pay attention to them
-“What do you have going on in those 16 weeks?”
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
The Mind - Body Broadcast - Q & A Feb. 18th 2019:
General Instagram Q & A:
-
Do you think self punishment is good, and if so why? [02:36]
-
Have you ever experienced anyone with a very adaptive metabolism?
If so, how have you managed this? [09:44]
- How would you get a client to buy into structured programing,
and not rely on what others are doing? For example instagram videos. [19:28]
Direct Message Q & A:
- How do different macro nutrients affect cortisol release from meals?
With protein potentially producing the highest serum cortisol level.
Would it be more sensible to keep protein at 1 gram per pound of lean mass
as opposed to 1 gram per pound of total body weight? [29:40]
-
TRT "Testosterone Replacement Therapy" & blurry vision? [38:34]
-
How does one go about meditation? [48:23]
Items mentioned:
1) Fitbit
2) The Harris Benedict Equation
3) BCAA
4) Calcium D-Glucarate
5) (Book) The Power Of Now By: Eckhart Tolle
6) (Book) 10% Happier By: Dan Harris
7) (App) Waking Sam By: Sam Harris
People Mentioned:
1) Arnold Schwarzenegger
2) Frank Zane
3) Zig Ziglar
4) Tony Horton
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
- What other things would you like us to talk about for the next Q & A?
The Mind - Body Broadcast
EPISODE 36 - Myth Obliteration Part 2
Why YES! The obliteration returns!
There were just far too many myths to cover in one show, so we present to you Part 2!
Myth 1 - [1:56] - Do you need a post workout meal "IMMEDIATELY" after training?
Myth 2 - [11:24] - Is salt bad for you?
Link -> http://scottabel.blogspot.com/2007/07/sodium-unsung-hero-to-performance-and.html
Myth 3 - [21:36] - Is fresh food better, or more healthy than frozen or Canned food?
Myth 4 - [26:52] - Using Alkaline/Blood type diets? Food sensitivities? Stomach acid levels?
Myth 5 - [37:14] - What the heck is a Detox? Detox kits?
Myth 6 - [44:07] - Do high reps burn fat? Are low reps for pure strength/building muscle?
-
Check out part 1 if you haven't. We went off on this one...
-
The links to listen are in the comments, so you can get angry at us for saying what we have, or throw your hands up in the air and exclaim, ìYES! I KNEW IT!î
-
What are your ìfavouriteî myths you've heard? We might need to do a third episode!
Items mentioned:
1) Amino Acids
2) Potassium
3) Electrolytes
4) Calcium and Magnesium
5) Iodized salt
6) DEXA Scan
People mentioned:
1) Scott Abel
2) Dr. Brad Schoenfeld
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
Boy, have we wanted to do this Podcast for a while.
Here is our long awaited podcast on common (or not so common) myths that we hear/see far too often.
Myth 1 - 2:58
You MUST train to failure
Myth 2 - 12:00
You NEED cheat meals/ refeeds to progress.
Myth 3 - 22:10
Going under a certain number of calories is “not necessary” to get in shape.
Myth 4 - 28:00
DNA Diets.
Myth 5 - 40:00
Recomping - is it possible ?
Myth 6 - 51:00
Homeopathy / Naturopathic Medicine
What are your “favourite” myths you’ve heard?
Part 2 will be coming soon!
The links to listen are in the comments, so you can get angry at us for saying what we have, or throw your hands up in the air and exclaim, “YES! I KNEW IT!”
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
“She/he has better genetics than you.”
“You just don’t have the genetics.”
“Ugh, My genetics won’t let me do that.”
“Well yeah, he’s/she’s a genetic wonder, that’s why.”
“How come you didn’t win? Genetics.”
“Genetics? Pffft. Don’t believe that crap. They don’t matter”
If you’ve heard any one of these statements, or something similar, you’re definitely not alone.
By far one of the most misunderstood and confusing subjects being debated today is just what role “genetics” play in fitness.
Do they matter at all?
If you don’t have them, should you hang up your competitive hat?
What the hell are people even talking about when they refer to “genetics” ?
Austin and Marty cut this topic wide open with a chainsaw and dissect it for you, piece by piece.
Which statements have you heard about genetics? What are your opinions?
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
www.MegaMarty.com
We’re back to give you yet another fun filled Q & A session. There were, as always , some fantastic questions asked - along with some that were more on the “mind” side of the spectrum (see question #5)
Here are this weeks questions, along with the individual time stamps they can be found at :
Question 1:
0:45
What are ways to increase ankle mobility/flexibility ?
——
Question 2:
14:23
Just how important is exercise selection in training programming? How about the order of exercises?
——
Question 3:
28:33
What are your thoughts on the role of mental imagery? For various areas and aspect of life - such as before training, or before challenging sets?
——
Question 4:
38:00
What is your favourite movie (s) ?
——
Question 5:
42:20
Do you have any tips on how to manage day to day anxiety?
———
Question 6:
104:13
What are your thoughts on offseason calorie increases? Should they be aggressive? Conservative?
———
Let us know what questions you might have for our next edition of The Magical Beautiful Q & A !
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
https://coachingapps.typeform.com/to/LigcRc
www.MegaMarty.com
Just who the heck are these 2 guys you’ve been listening to for the last 31 episodes?
Do they have interests beyond fitness?
How did they get started in fitness/contest prep coaching?
What are their plans/goals for the future?
How did they wind up where they are today?
Austin interviews Marty, and vice versa, with some “origin story” questions, and we’re calling it the AUDIObiography.
Did you learn anything new about these 2 ? Did some of their answers scare you off completely and you’ll never listen to the podcast again :) ?
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
www.megamarty.com/CoachWithMarty
From the Bodies and the Minds, The Mind Body Broadcast presents to you:
EPISODE 30 - Austin and Marty’s Top 10 Worst Supplements
Last episode, we gave you our top 10 Performance-Enhancing Related supplements. This week, we dive into the flip side:
The top 10 Worst Supplements.
Between flashy marketing, false advertising, and gimmicks - some of these supplements can sound better than using anabolic steroids (hint: the never are)
Having wasted countless amounts of money on useless supplements, we decided to put this podcast out to help sift through the junk of the supplement industry.
Have you taken supplements and found them entirely useless? Have you used any of the supplements we’ve talked about and had a different opinion?
——
This is part 3 in a 3 part series, where we go over:
Top 10 health supplements
Top 10 performance-enhancing supplements
Top 10 worst supplements
If you haven’t yet, feel free to check our previous 2 podcasts in the 3 part series.
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
https://coachingapps.typeform.com/to/LigcRc
www.MegaMarty.com
Last episode, we gave you our top 10 Health-related supplements, this week we dive into the Performance Enhancing-related (or “Bodybuilding”) Supplements.
This “strange” side of the world of supplements, is just about as seemingly impossible to understand as how Donald Trumps brain.
There seems to be a new muscle builder, fat burner, or magical 7-second-abs supplement coming out daily.
Which supplements are worth taking? Which ones are complete scams?
Are some brands better than others?
What about the correct dosages of these supplements?
Where should you get the majority of your performance enhancing supplements?
Which performance - enhancing supplements have you found to benefit you the most? Let us know which brands/dosages you’ve found to be optimal.
——
This is part 2 in a 3 part series, where we go over:
Top 10 health supplements
Top 10 performance supplements
Top 10 worst supplements
Stay tuned for Part 3!
The world of “health supplements” doesn’t seem to ever slow down, with “superfoods”, “magic herbs” and “essential oils” being as rampant as ever.
Which supplements are worth taking to improve/optimize your health?
Are some brands better than others?
What about the correct dosages of these supplements?
Where should you get the majority of your health supplements?
This is part 1 in a 3 part series, where we go over:
Top 10 health supplements
Top 10 performance supplements
Top 10 worst supplements
Which supplements have you found to benefit you the most? Let us know which brands/dosages you’ve found to be optimal.
From our Minds to your Bodies, we present to you:
The Mind Body Broadcast - EPISODE 28 - The Magical -Beautiful Q & A #2!
We’re back to give you yet another fun filled Q & A session.
Here are this weeks questions, along with the individual times they start at:
Question 1:
3:00
Is it a good idea to have:
High carb, low fat, moderate protein on training days,
then:
Low carb, high fat, high protein on non-training days,
during the offseason?
——
Question 2:
11:10
I’ve always wondered about the abductor and adductor machines. Do they have validity for bodybuilders, let alone bikini girls?
——
Question 3:
22:40
Is it a good Idea to be having carbs all day, outside of your last meal, to attempt to keep steady blood sugar/glucose levels during day ?
——
Question 4:
29:25
Does your metabolism start to shift during periods of over-reaching and/or over-training? If so, how does this happen?
——
Question 5:
41:35
What type of judging is more subjective - Modelling competitions, or Bodybuilding/Fitness competitions?
———
Question 6:
53:05
Is it okay to use sugar in your diet? Will it effect your body composition negatively versus using other carb sources? (IIFYM question)
Let us know what questions you might have for our next edition of The Magical Beautiful Q & A !
There is a difference between hurt and being injured.
An injury can set you back for days, weeks, or months.
Being hurt can turn into an injury, which can set back not only the body but the mind as well.
How do you know when to differentiate between the two?
How much will an injury set you back? What are the best things to do when you are injured?
What is the real meaning behind “train past the pain” ?
All the way from something nagging in your shoulder after the bench press, up to needing a full hip replacement, injuries a very real part of fitness - a part that is often misunderstood.
Massage, Physiotherapy, stretching, foam rolling, surgery, rehab - which avenues should you explore?
In this weeks podcast, we share our ideas and experience on the subject of injuries and all aspects surrounding it.
Do you have chronic injuries? Aches and pains that just won’t go away? Share your stories with us !
Your Hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
https://coachingapps.typeform.com/to/LigcRc
www.MegaMarty.com
In Episode 12, we talked about the importance of “The Offseason”, and hopefully got through to many of our adored listeners.
This time, we’re going to cover:
-What could you be doing to improve your offseason?
-What shouldn’t you be doing during your offseason?
-How should your nutrition look?
-How should your training look?
-How long should you offseason be?
-How different is your offseason versus Pre-contest?
-What should your supplementation look like?
-Should you be having cheat/free meals weekly? Daily?
-How much cardio should you do? Any at all? None?
-How much weight should you be gaining?
-How do you know when my offseason is going well? When it’s finished? When it’s not?
WIth the spotlight being almost entirely on Pre-Contest, as the place to focus all of a fitness competitor’s attention,
“The Gospel According to Offseason” just isn’t talked about enough.
If your goals aren’t necessarily to compete, that’s cool - this podcast is still for you.
This information will still be extremely relevant to you, if you’re looking into maximizing the size, shape, and remodelling of your physique - the correct way.
There are copious amounts of half-assed, not planned, not monitored - or worse, non-existent - offseasons out there.
We’re on a mission to end the “non-productive offseason” - and you’re coming with us!
Tune in to find out where you’re doing it right, where you can pick up your game, and practical insight you can implement for your nest (or current) offseason.
How do you set up your offseason? What have you found is the strategy that works the best for you? What are some of your previous offseason mistakes? Share your thoughts and ideas with us.
About the Handsome Hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Be Coached by Marty:
https://coachingapps.typeform.com/to/LigcRc
www.MegaMarty.com
THE MIND BODY BROADCAST PRESENTS…
EPISODE 25 - How to Avoid Fitness Marketing Scams
Buzz words, Scare Tactics, False Promises, and Snake oils.
We could drone on and one about this topic… and we do!
With both broadcast hosts been scammed numerous times themselves in the past, they have a lot of very important information to share on this topic.
There isn’t a shortage of nutrition/fitness marketing, which varies from being slightly misleading, to flat out being completely and entirely fraudulent.
How will you be able to tell if something is worth it? Can you ensure you’re researching the right products and services?
The areas of Marketing we go over are:
Coaches/Coaching
Supplements
Training Programs
Diet plans
Styles of marketing
And (sadly) more.
With the power of social media making advertising seemingly everywhere, scams and snake oil is becoming harder to pick up on.
Austin and Marty dive into all aspects of fitness marketing - the good, the bad, and the downright disgusting.
Have you been scammed in the past? Have you fallen victim to false advertising? Please share yours, so others will be aware.
High Volume? Low Volume? High intensity? High Frequency? Low frequency? One body part per week? 3 X per week body part training?
It almost seems that the more “research” that comes out, the more convoluted the question of, “How should I be training for my goals?” becomes.
How do you determine which training style should you use?
How do you know when to change styles? (if you even should?)
How long should you adhere to a certain training program?
How do I know if a training style is “for me” - or is working for me?
Still one of the most debated topics today, Austin and Marty go over what works, what has worked, and some practical tactics on how to assess your current (and future!) Training style.
What training styles have you enjoyed - or not? Leave us your comments on social media with your own experiences.
Since Austin has a great thing going with his youtube Q & A (question and answer - Check it here -> https://www.youtube.com/user/datas7641/videos )
Here are this episode’s questions, with the timestamps of each question :
#1) 1:58
How to be more objective and worry less about optimizing everything in terms of nutrition and training. How to handle events or situations that are unexpected, and mess up day to day routine.
#2) 10:40 Direct ab training for bikini competitors - is it useful? Detrimental ?
#3) 20:00 How and when to implement stretching and foam rolling - which types of stretching are best.
#4) 33:35 Cardio - when is best? Fasted? Fed? Pre or post workout?
#5) 38:40 Longer preps vs shorter preps - pros and cons of each.
#6) 48:35 Tax write-offs for coaches.
#7) 55:10 How to approach doctors with health issues or need for lab work - specifically lab work in Canada.
About the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
www.MegaMarty.com
Your relationship with food.
Your relationship with your family
Your relationship with your significant other
Your relationship with the gym
Your relationship with yourself
How do you view your relationships? Do you work on them? Let some just run their course, without any effort put in?
Are you picking the right relationships conducive to your goals? How about your fitness/figure/bodybuilding goals?
Navigating your way through the nutrition, fitness, and the contest prep stage isn’t easy by any stretch, and neither is navigating your relationships.
Austin and Marty share their experiences that they’ve had with their plantonic, romantic, and various other types of relationships over the years, uncovering some great tips and tricks to relax more in your fitness lifestyle choice.
Lab work is one of the most neglected parts of Fitness/competing/Bodybuilding - as is the education surrounding it.
What values should you be concerned with?
How often should you be having your lab work done?
Are there ways to naturally correct your values -whether high or low?
I Part 2, Austin takes the main stage again, delivering copious amounts of info about your HORMONEZZZZ - Your Thyroid levels, Testosterone levels, Estrogen levels (e1, e2 & e3) Follicle-stimulating hormone (FSH), Luteinizing hormone (LH), Progesterone, and many more.
For both men and women, this is certainly not one to miss as Austin once again brought the heat with knowledge bombs everywhere.
Competing or not, understanding your lab values are a key player in staying healthy while pursuing all of your fitness goals. If any hormones are bottomed out, or sky high, it could could (and will) impact your mental (Mind) and physical (Body) health detrimentally.
Lab work is one of the most neglected parts of Fitness/competing/Bodybuilding - as is the education surrounding it.
What values should you be concerned with?
How often should you be having your lab work done?
Are there ways to naturally correct your values -whether high or low?
Austin takes the main stage here, delivering copious amounts of info about your CBC (Complete Blood Count) values, CMP (Comprehensive Metabolic Panel) values, and additional info on your cardiovascular values/levels.
Competing or not, understanding your lab values are a key player in staying healthy while pursuing all of your fitness goals.
As always, the links are in the comments to hear 2 of the most sensual-sounding fitness personalities tackle your questions :)
EPISODE 19 - Mindset and What It Means
A term tossed around far too greatly - especially in today’s world - is mindset.
Do you simply set your mind on a fitness goal?
How do you re-work your mindset, if you find yours waining?
Should you put more (or less) focus on your mindset?
Could your mindset be hampering your fitness/contest goals ?
Do you know what your current mindset even is?
In today’s episode, we dive into this confusing subject with the goal of helping you navigate your fitness goal mindset - and beyond.
Help us out, leave us a comment on your own opinions/ideas/beliefs on mindset, and how you thought the episode was.
With ads for supplements, magic diet pills, 7.45 week booty bootcamps, and 3 minute abs running as rampant as ever...
We’re now just as bombarded with options for Personal Trainers, Coaches, and Mentors - Both online and in person.
How do you know who to pick?
What questions should you ask of your potential coach?
What are your expectations?
What are the benefitsshortcomings of online coaches??
What are the benefits/shortcomings of in-person coaches?
What is the difference between a personal trainer and a coach?
How do sift through the ever growing number of fitness professionals?
Austin and Marty cover the good, the bad, and the ugly on this one, and leave you with your very own “how to” guide.
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
www.MegaMarty.com
Whether or not we like to admit it, almost all of us go through some form of destructive eating patterns throughout our fitness journeys.
This can range from night time snacking, to flat out binging.
How do you approach these kinds of behaviours, if you even recognize you’re in a destructive pattern?
What are the ways out of these behaviours?
The mind can have a lot to do with this, along with environment, social circle, work/life balance, and more.
Austin and Marty dive into experiences, warning signs, and more information on this subject - which isn’t talked about enough.
Ahhh, summer. When the food is abundant, the alcohol is seemingly everywhere, and your social calendar gets to be hectic.
If you’re competing in the Fall/late summer, these events can be a nightmare - if you let them.
Austin and Marty give out tips they share with their clients on different situations - If you’re competing or not.
Do I abstain from all meals?
Should I drink all the booze and eat all the food?
Do I overdo cardio after a vacation? Before?
Should I just not go to any events, go into hiding, and tell everyone to buzz off?
How do I plan for these events?
How do I deal with stress and anxiety of family and friends?
This episode is just in time for the peak of summer - chock-full with everything you need to know how to stay on track during this seemingly tricky - yet fun - time of the year.
Who are the 2 handsome-sounding gentlemen behind MBB?
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
www.MegaMarty.com
Setting goals isn't always easy, and setting realistic ones can be even more tricky.
Do you have a clear outline of your goals?
Do you have more than one big goal?
Once you’ve competed - what is your goal now?
Have your fitness/bodybuilding/competing goals changed over time?
For those whom don’t compete - what are realistic fitness goals for you?
These questions and more are answered in this week’s edition of the MBB.
Additional reading -> Blog by Mega Marty - What Now? What Next? Tips for a Post Competition You
https://megamarty.com/post-competition-tips/
Who is The Mind - Body Broadcast?
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
www.MegaMarty.com
Ah, cardio.
What types of cardio are there?
Should you use cardio?
Is cardio a bad idea in the offseason?
What is HIIT cardio?
How much cardio should you be doing ?
One of the most debated topics in the fitness space period, we tackle some of the science, misconceptions, truths, and personal opinions.
We all know you love cardio, so don’t miss this episode.
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
www.MegaMarty.com
Is this what hou've you’ve been looking for?
The wild accusations of what it stands for, how it come about and it being one of the “world leaders” for current nutrition strategies had Austin and Marty Dive into this with spoons so big they were Ladles.
Is Keto right for you?
when is the best time?
Should you consider it?
Should it utilized for a long time, short term, long term Or not at all?
Tune into this one. This one jusssst might shock you as well :)
http://mindbodybroadcast.libsyn.com/episode-11-me-him-and-iifym
https://itunes.apple.com/.../the-mind.../id1361479129...
Meet the hosts:
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
Website: www.integratedmandh.com
Email: datas4@aol.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
Website: www.MegaMarty.com
Email: Marty@MegaMarty.com
Cheat meals. Dirty bulks. Caloric surpluses over 9000....
The offseason has many interpretations, along with many different implementations, and many different definitions.
Often talked about, and rarely explained, this week's Mind Body Broadcast goes into detail on how to utilize your offseason correctly.
If you're a competitive bodybuilder, just coming off of your first show, deep into your own offseason, or simply looking how to not screw yours up - this episode is for you.
Some of the topics covered:
How long should your offseason be?
How do you have a successful offseason?
If you're not looking to compete any time soon, are you still in an offseason?
How do I avoid common mindset mistakes/downfalls during the offseason?
How do I ensure my offseason is running smoothly?
These questions and more answered on The Mind Body Broadcast, Episode 12.
Meet the hosts:
Austin Stout
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @Austinst8
Website: www.integratedmandh.com
Email: datas4@aol.com
Marty MacPhee
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
Website: www.MegaMarty.com
Email: Marty@MegaMarty.com
What the absolute heck is IIFYM?
Can I eat oreos and be shredded?
Should I eat skittles and grow more biceps?
Is the "bro diet" now just the dumbest thing ever?
IIFYM has taken over the world with just how easy it is to do, how counting is so simple, that micronutrients don't matter and...
Wait...
Is there more to IIFYM than....?
Here is a definitive guide on one of the most made fun of, talked about, confusing, and debated parts of the fitness, nutrition, and Bodybuilding world.
This is not an episode you'll want to gloss over...Like a limited edition Pop Tart.
https://itunes.apple.com/.../the-mind.../id1361479129...
Austin Stout
Facebook:
https://www.facebook.com/austin.stout.12
Instagram:
@austinst8
www.integratedmandh.com
Marty MacPhee
Facebook:
https://www.facebook.com/MegaMarty1
Instagram:
@MegaMartyCoach
www.MegaMarty.com
Leaky gut?
Sibo?
Constipation?
Constantly bloated?
Having numerous BM's per day?
Over here at the #MBB, we're heard it all.
Austin and Marty, without knowing, were on the exact same page when it take to the topic of "digestion" - which you don't hear about being talked enough.
Sure, you train hard. Sure, you sleep enough (most of you). Sure, you eat according to your plan.
Are you eating the right foods for you? How do you know if you are? Could food deemed "healthy" be causing you physique (and health?) to take a turn for the worse?
There is more to meets the eye with digestion, and to these 2 astute, young, handsome contest prep coaches - they believe it could be the 1 factor that if you solved - you'd be blown away with how much:
Better you'll feel
Better you'll perform
Better you'll sleep
Better you'll look
and ultimately, better your quality of life will be.
As with exercises, just because a food it touted as healthy...doesn't mean it works for everybody.
Stay tuned to learn how to reverse engineer your digestion, set it on overdrive, and discover one of the missing links in your physique.
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
Austin Stout
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
STAY TUNED FOR THE LAUNCHING OF OUR WEBSITE!!!
A training program isn't just a collection of exercises. A great program is work of art that flows into each each section with grace and poise.
There are popular "systems" of training, templates, guidelines - many of which are great.
To fully develop and shape your body will eventually require a bit more attention and biofeedback - but not to the point of ruining the fun of the workouts.
How should Training Programming look? How long should you do "the same" workout?
Do you enjoy your workouts?
Let's flick the ear of the "WELL YOU CAN ONLY DO THIS IF YOU WANT TO DO IT RIGHT!" crowd today then, shall we?
Austin Stout
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
Yep, it's that episode.
Do i need to eat every 2-3 hours?
Do I cut off my carbs at night?
Do I have my carbs pre and post workout?
Should I split up my fats from my carbs?
Meal timing and just how flat out sexy it is remains a mystery to most, with more "evidence" coming out polarizing people at many points on the spectrum.
Take a dive with Austin and Marty on this one - It just might be what you think - or not :)
Austin Stout
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
Do us a favour - see if any of the following statements look familiar:
"i don't think my coach is for me... I'm not seeing results."
"I haven't dropped/gained weight in weeks"
"I never understand what my coach expects from me"
"I'm afraid my coach will make fun of me if I tell them I cheated on my plan."
"Hey 'other coach X', what do you think of my coaches plan for me?"
In the age of the "online coach", choosing a coach can be very difficult.
However...
Are you being a good client?
Are you holding up your end?
How should you go about receiving the best experience from your time with your coach?
Austin & Marty plow into their own past client experiences, things they do differently now versus when they started, and share their idea of how you can get the most of your coaching.
Are you a good client?
Austin Stout
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
Piggybacking off of last week, We decided to dive full force into another training episode, a convoluted topic with seemingly too many definitions:
Training intensity
What does "intense training" look like?
What are markers of intensity?
How can you optimize your own training intensity?
Is there such a thing as "too intense?"
This week's podcast was a sweet spot for both Austin and Marty - let us both know what you think of this one!
Austin Stout
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
High Reps? Low Reps? Change everything ? Change nothing?
The elusive topic of pre-contest training still floats around, with more questions than ever.
Between the science and the anecdote, lies not only the truth, but the reasons behind you might be doing it all right - or all wrong.
Making sure you have your mind in the right space in regards to your pre contest training makes a big dent when coupled with the correct protocols for you.
If you've ever wondered if there is some pre contest training secrets, tips, myths, or magics - you're in for a treat.
Austin Stout:
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
Cheat meals.
Refeeds.
Carb cycling.
Should you implement any of these strategies? When? How?
In recent years, there has been quite the turn away from clear, cut, defined terms, and ambiguity is taking over.
Austin and Marty crush through the correct definitions of each, providing examples of how they work with the body and the mind - or against. Some of the information just might have your head spinning...
Austin Stout:
Facebook: https://www.facebook.com/austin.stout.12
Instagram: @austinst8
www.integratedmandh.com
Marty MacPhee:
Facebook: https://www.facebook.com/MegaMarty1
Instagram: @MegaMartyCoach
www.MegaMarty.com
Recovery is a topic that most seem to think boils entirely down to the body.
More nutrition = more recovery, right?
If it was this simple, Marty and Austin wouldn't have spent an entire podcast on this single subject - with more that could have been added.
Are you recovering correctly?
How do you know you're recovered?
What can you do to maximize recovery?
What are the warning signs, mentally and physically, of good/bad recovery?
Let's find out.
Reverse dieting is a term that has been used and misused since it's inception.
What is a reverse diet?
Should you reverse diet?
What are the right and wrong ways to reverse diet?
How should your mind frame be when approaching a reverse diet?
Austin and Marty go all in on this one.
Being ready for a show isn't easy to navigate, let alone which class, category, league, and more.
How many weeks do you need?
How many years of training do you need?
Do you have the right structure for your class?
All these questions answered and more.