Look Good Move Well: Recent Episodes
Functionalbodybuilding.net
Welcome to the Look Good Move Well Podcast, where you can get fresh ideas for your training, nutrition, and lifestyle to immediately put to use. If you want to be a sexy 80 year old AND throw your grandkids around like basketballs, listen in with Marcus Filly, the creator of Functional Bodybuilding. We’ll be talking about avoiding burnout, keeping your passion alive for training, and fueling your body and mind so you can look good, move well now and for years to come.
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Don’t take our word for it. Hear the insights that our client Jeremy learned on a 12 week fat loss journey.
So many people we talked to are trying to get their fitness back - but doing what worked before feels way too hard. It’s not always easy, but let’s get you back on top, this time in a much more sustainable way.
Why we blow up after eating carbs, how carbs fuel intensity, and why carbs are not the culprit for those trying to lose weight. If you’re confused about carbs, this episode will clear things up.
Would a better golf game get you into the gym? Connect your passion to your strength routine and have way more fun on the fairway.
Sponsor: https://drinklmnt.com/marcusfilly
Fasting, setting up your fridge to be ready for anything, and more - we’re covering all the nutrition questions!
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https://functional-bodybuilding.com/pages/persist
Hot takes on training questions, both serious and silly. From optimal splits to underrated movements, and more.
Join Persist! https://functional-bodybuilding.com/pages/persist
So many people want to lose weight or reach a fitness goal - but don’t think about how to keep it. Instead of yo-yo diets and sliding right back to where you started, see how far you can continue to grow - both in and out of the gym.
Sponsor: LMNT
DrinkLMNT.com/MarcusFill
Coaches need coaches - and Marcus is no exception. Ziad Mansour, aka Coach Z, joined us at FBB HQ to share how his difficult upbringing led him to a rising career in bodybuilding and fitness.
The longer we’re in business, the more we learn how simple takeaways help us grow - and the same goes for fitness. And often, the same lessons apply to both.
Try Functional Bodybuilding free with a 2 week trial of my Persist training program at https://functional-bodybuilding.com/persist/
Even experts have things to learn - even about movements you’ve done thousands of times. Subtle changes can help you push more weight, stay out of pain, and make training feel so much better. Are you missing out on this training unlock?
It’s entirely possible to do everything “right” with fitness and nutrition and still see the scale move in the direction you don’t want. But is it really even a problem? What to look for in your data - AND what will get you to trust it.
Persist Platinum Coaching: https://functional-bodybuilding.com/pages/coaching
Fat loss is widely misunderstood - especially when you see a snapshot of someone’s diet without any of the context. Clear up the confusion around low calorie diets with today’s case study and data-driven approach.
Sponsor: Transparent Labs
Visit https://athlete.transparentlabs.com/marcus7 to stock up on everything you need.
Learning how to train well is a lifelong pursuit - and no matter how much experience you have, there’s always a new level to reach. Listen and learn how capable you really are, and how this mindset carries over to other areas of life.
Sponsor: LMNT
DrinkLMNT.com/MarcusFilly
Step into the kitchen and take control of your nutrition - without getting caught flat-footed.
Persist Platinum Coaching: https://functional-bodybuilding.com/coaching
Putting your fitness in someone else’s hands can be a scary prospect. You might fear failure, or the commitment involved, or even what happens if it works. Today we dig into the mental and emotional journey of what it’s like to coach and be coached.
Persist Platinum Coaching: https://functional-bodybuilding.com/coaching
Real talk about weight loss or big muscle gains: meaningful, visual changes take a lot of time and effort. If you’re clinging to daily ups and downs, this message might be just what you need to hear.
Persist Platinum Coaching: https://functional-bodybuilding.com/coaching
Bottomless buffets and unwanted extra fat is an outdated way to put on muscle mass. Learn how to make eye-popping gains you’ll love - and have the best workouts of your life.
https://functional-bodybuilding.com/pages/persist
How Marcus doubled his testosterone - and broke mental barriers he’s been carrying for years.
Food tracking done right gets incredible results - but most people give up too soon. Learn three common pitfalls and how to get past them to take control of your nutrition.
Go ahead and bust out the camera. Here’s why filming yourself makes a massive difference in your fitness gains - and how to take it to the next level.
https://functional-bodybuilding.com/coaching
When your goal is building muscle, the scale going up is a good thing. So why does it feel so bad? Break through this mental block on your way to better body composition.
https://functional-bodybuilding.com/coaching
If your fitness took a backseat during the holidays, you’re certainly not alone. Here’s how to get your groove back - and the power of building great fundamentals.
SPONSOR:
LMNT - https://drinklmnt.com/marcusfilly
Answering your questions about training with perimenopause, and how resistance training is a must have for anyone’s health. The harder part is how to keep going when factors like your body and readiness for training feel out of your control.
Many people work with me as a coach because they want to make a big change. But some just want to see what they’re made of. Today we discuss a case study of a client who wants to reach his full potential, and what that looks like in training, nutrition, and beyond.
New Persist Cycle Starts Soon! https://functional-bodybuilding.com/pages/persist
The newbie gains are long gone - but does that mean you’re done building muscle? Not necessarily - even in your 40’s and up. Let’s dig into what it takes, especially for un-enhanced athletes.
After injuries, illness, and setbacks, we’re often focused on regaining our physical strength. But today’s guest, Michael Chernow, brings in a valuable missing piece: emotional and mental well being in the journey back to fitness and health.
Follow Marcus https://www.instagram.com/marcusfilly/
How do you turn your life around from the lowest lows of addiction to one beyond your wildest dreams? Today’s guest, Michael Chernow, shares the power of small habits to build unstoppable momentum.
If training is supposed to make you bulletproof, why do we have injuries and ailments in fitness? Let’s rewrite the story to face facts that neither fitness nor life are risk-free - but there are some very helpful things you can do about it (without giving up what you love forever).
If diet and training really works, why do some people need Ozempic? Today we cover the role of GLP-1 drugs through a fitness coaching lens, and why our relationship with food can be such a hard nut to crack. Plus a success story of a 30-lb weight loss with zero loss of muscle.
Sponsor: Transparent Labs https://athlete.transparentlabs.com/marcus7
After a big birthday weekend, we are coming back to our baseline routines for health and fitness. And reflecting on how to indulge in special occasions purposefully instead of using them to escape - plus practical strategies to keep yourself on track.
SPONSOR:
LMNT - https://drinklmnt.com/marcusfilly
Jarrod Cardona, @thecrazytrainer on Instagram, has made waves showcasing his dynamic style of training with landmines, kettlebells, maces, and all around fitness feats.
But we’ll talk about his journey from bodybuilding to functional training, and the importance of building awareness in how the body moves - which impacts the entire rest of our lives.
Join us as Justin Riley delves into his history with nutrition coaching, recounting his early challenges with uninspiring meal plans and failed gym challenges. He explains how data transformed his approach to nutrition, ultimately leading him to develop simple, effective strategies for helping others achieve their goals.
Guest: Justin Riley (@theproteinrx) - owner of CrossFit East Sacramento
In this episode, Justin Riley, owner of CrossFit East Sacramento, shares his journey from athlete to coach. He discusses his fitness philosophy, emphasizing the importance of building strength before cardio and how it shapes effective training strategies.
Sponsor: LMNT DrinkLMNT.com/MarcusFilly
Follow Justin: https://www.instagram.com/theproteinrx/
Matthew Phili, founder of the Primal Mobility method and I cover training and pain, and how simplifying mobility to just three areas makes a huge impact on how you feel day to day.
Follow Primal Mobility: https://www.primalmobility.com/
Matthew Phili, founder of the Primal Mobility method and I break down the role of the nervous system in getting stronger and more resilient, and how to periodize mobility training.
Follow Primal Mobility:
https://www.primalmobility.com/
https://www.instagram.com/primal.mobility/
Today I’m joined by Matthew Phili, founder of the Primal Mobility method - and we’ll make it simple to unlock new strength and resilience by building the foundations of great mobility.
https://www.primalmobility.com/
https://www.instagram.com/primal.mobility/
If you want to look good and move well, in whatever way that means to you, you’ve landed on the right episode. Learn why you can let go of finding the perfect program for your specific interests, and what to focus on instead.
https://functional-bodybuilding.com/pages/persist
If only there was something you could do to build strong, resilient joints, heal injuries, and stay pain free…oh wait, there is. And the good news is that it doesn’t have to eat into your day or become a dreaded routine - if you follow this advice.
https://functional-bodybuilding.com/pages/persist
Want to get fit and never stop? And what makes some people seem to rapidly age, while others hang on to their youthful energy? Here’s why age is just a number, and how to balance your fitness and life priorities to keep feeling young.
SPONSOR LINKS LMNT - https://drinklmnt.com/marcusfilly
If you’re in your teens or 20’s or know someone who is, think twice before a cut at this stage of life. Today we cover how our bodies are optimized differently at certain ages, and what to know before you cut calories too far.
Tearing your hair out trying to talk to friends about health and fitness? With so much misinformation out there, it’s hard to know where to start to get your friends on the right track. Here are a few of the most common misunderstandings we hear, and some language to help break through the noise.
You’ve probably heard a ton on how to lose weight - or even to bulk. But how do you actually maintain your weight, without losing all your hard work? Here’s what maintenance takes, and how to transition to maintenance mode and sustain it for as long as you like.
SPONSOR: Transparent Labs https://athlete.transparentlabs.com/marcus7
We all know how important it is to build strength for health and resilience. But if your main sport is running, what exactly do you need in the gym? Learn the 7 most important areas to cover and how to get it done with today’s special guest, hybrid athlete and coach Alec Blenis.
SPONSOR LINKS LMNT - https://drinklmnt.com/marcusfilly
We all know how important it is to build strength for health and resilience. But if your main sport is running, what exactly do you need in the gym? Learn the 7 most important areas to cover and how to get it done with today’s special guest, hybrid athlete and coach Alec Blenis.
SPONSOR LINKS LMNT - https://drinklmnt.com/marcusfilly
My guest today is an accomplished hybrid athlete and coach Alec Blenis. Want to run far and fast and be strong, muscular, and resilient? Then get pointed in the right direction by avoiding these 5 most common mistakes in hybrid training.
Pick up a copy of Aerobic Bodybuilder at functional-bodybuilding.com/ebooks
Today I’m joined by Michelle Basnett, a 2x CrossFit Games competitor who has recently had to step back from the sport to heal. We share similar experiences of burnout that can come from pushing the highest levels of sport. Hear what we’ve learned about how to keep the fire and passion for training alive.
Even if you want to lose weight, you could still be under eating! Hear the surprising ways under eating can sneak up on you, what to do about it, and how to deal with the messy thoughts that eating more can bring up.
www.kreaturesofhabit.com/MARCUS
MARCUS - 20% off
Tracking calories and macros closely requires extra effort. But much like in chemistry, your precision can dramatically impact the outcome. On the other hand, you might not be motivated enough to make the changes it requires - like simplifying meals instead of eating out. Where do you fall, and what outcomes can you expect?
Sponsor: LMNT DrinkLMNT.com/MarcusFilly
A look at why it happens, and how to cope - without another trip down the shame spiral express.
Before we get into today’s podcast, I want to remind you all that a new cycle of my Persist training program starts Monday, July 1. Persist is designed to help you look good and move well and you can try one third of the next six week training cycle absolutely free.
If you have ever gotten value from an episode of this podcast, imagine how much you will get from everything I know as a coach, poured into a training program you can do anywhere, on your schedule. But you’ve got to feel it to believe it.
Choose from over 5 ongoing training tracks to build strength and muscle week by week, or try our brand new Oly Building workshop! Head to functional-bodybuilding.com/persist to get started.
Our new program combining Olympic lifting and bodybuilding is coming to Persist! And Satya’s taking it on. Here’s a sneak peek at the program and how to match nutrition to your training goals. Find Oly Building inside the Persist program at https://functional-bodybuilding.com/persist/ starting in July.
Program hoppers, this one’s for you. If you’re always hunting for the next best thing, it might be an issue of trust. What does it look like to give yourself over to the process, and trust yourself to see it through?
Sponsor: Kreatures of Habit
www.kreaturesofhabit.com/MARCUS
Promo Codes: MARCUS - 20% off
Grab a pen and paper - it’s quiz time. With this 360 degree fitness audit, you’ll see how you’re doing in 8 key areas of health. Which ones surprised you?
SPONSOR: LMNT
If you find it hard to hydrate, give LMNT a try - especially right before your workout. DrinkLMNT.com/MarcusFilly
Marcus shares an update on his mental and physical switch from getting hyper lean to gaining weight on purpose. Plus a must-have if you’re going through a body transformation.
SPONSOR: Kreatures of Habit www.kreaturesofhabit.com/MARCUS
CODE: MARCUS
Want to run a marathon and lift 500 pounds? You’re in luck - we’ll break down exactly how to do it.
Sponsor: Transparent Labs
www.transparentlabs.com
CODE: MARCUS for 10% off
Whatever your strength goal may be, sometimes it takes a long time to get there - with many twists and turns. Satya shares her ambitious path, with some mental and training takeaways.
What’s the deal with glucose monitors, and is that something you should try? What glucose is, what it does, and whether you should be paying attention.
Episode Sponsor
- MARCUS - 20% off
- www.kreaturesofhabit.com/MARCUS
A listener writes in who struggles with the addictive feeling of high intensity fitness, and giving up the idea that he has to “earn” his food.
SPONSOR LINK LMNT - https://drinklmnt.com/marcusfilly
Have you ever gotten wise to a fitness trend you realized was basically a scam? We give our takes on the top myths and scams from Reddit’s women’s fitness community - these are helpful for all genders to hear.
Today’s episode is about that feeling of being hoodwinked by all the fitness noise out there and realizing that what really works is a few simple lifestyle changes repeated over and over. And seeing my own friends and family so confused about fitness was one of the main reasons I started my free email newsletter. Even if people never sign up for my programs, it makes me so happy to be able to share this free resource that put simples, in-depth training and nutrition knowledge in your inbox every single week. So if you haven’t already, head over and sign up at functional-bodybuilding.com/free/ . Now on to the show.
The formula for weight loss is simple. So why is it so hard? Here’s where the science meets your actual life - and the one mistake many people make.
Are you scared to slow down and rest? A lot of go-getters are - but it could be just the ticket for better muscle and strength gains. So let us help you put your rest day fears to rest.
Sponsor
Transparent Labs: https://athlete.transparentlabs.com/marcus7
Code: MARCUS for 10% off
Is there such a thing? Can you eat too many carbs? Or are you not eating enough? Come on in and clear your carb confusion.
Sponsor: LMNT
You can try a free sample pack of LMNT with any purchase at http://drinklmnt.com/MarcusFilly to fuel your hydration with 8 delicious flavors including my favorite, Citrus Salt.
What are the foods that you cannot control yourself around, and what are your strategies for dealing with them? That’s the question we asked you all, and we got some terrific responses. Treat yourself to this episode and enjoy the foods you love.
Have you ever spent hours agonizing over the perfect workout program, training split, or brand of protein powder? You might be missing the big picture and the chance to make serious progress. We answer the questions you don’t need to sweat, so you can take the big wins to the bank.
Sponsor: Transparent Labs
https://athlete.transparentlabs.com/marcus7
Chasing fitness can feel like endlessly pursuing more money - where “enough” is always out of reach. If getting fit didn’t magically fix all your problems, let’s talk about where to go from here.
Despite knowing that less can be more, many of us still struggle to change our behavior. Today, I want to dive into why that is. I've been there, gradually cutting back on my own training hours, and let me tell you, it wasn't easy. I had all these doubts creeping in about losing my identity as an athlete, my strength, and even how I'd look. But here's the thing: I've learned that it's all about finding balance and embracing new ways to stay fit. It's not about doing everything or nothing at all. So, if you're feeling hesitant about dialing things back, know that you're not alone. But trust me, it's worth it.
Our priorities around body image change as our lives are filled with more responsibilities. Here’s our take on staying confident without paying too much of a price.
Simplifying goals, such as focusing on consistently completing three weight training sessions per week, can lead you to better results and increased adherence. Today, we’ll discuss the importance of setting realistic goals and avoiding overly ambitious targets, advocating for the principle that "less is more" when it comes to training frequency.
The CrossFit Open is upon us - but is it a good idea to test your absolute limit of fitness? We cover the pros and cons of pushing yourself and how and when to select an appropriate challenge to help you grow.
Sponsor: http://drinklmnt.com/MarcusFilly
If you want to achieve long term success in your lifts, focus on maintaining tempo. Incorporating tempo into your lifts helps improve mobility, strength, and movement quality. Today I’ll compare two workout sessions, one without tempo and one with, highlighting how tempo affects intensity, range of motion, and overall workout effectiveness. I want to emphasize the importance of tempo in building stronger joints, improving cardiovascular fitness, enhancing mobility, and facilitating better movement patterns.
Meal plans are seldom perfect as is - but how exactly can you adapt one for your food preferences and changing calorie or macro targets? How to tweak calorie amounts and make a plan that changes along with your needs.
Sponsor: Transparent Labs
https://athlete.transparentlabs.com/marcus7
Code "MARCUS" for 10% off
Ninja Creami: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/
In this podcast episode, we talk about New Year's resolutions and why so many people give up on them so quickly. They share a simple idea: keeping ready-to-eat protein like chicken or beef in your fridge can help you make healthier choices, even when you're busy or hungry. The host explains that it's not about lacking willpower but about finding easy ways to stay on track with your health goals. They also mention a service called Just Meats that delivers tasty, pre-cooked protein to your door. It's a helpful tip for anyone who wants to eat better without a lot of fuss.
Do you pass up the bread basket, say no to sweets, or eliminate entire categories of food from your diet? Lessons in testing assumptions about what we should or shouldn’t eat.
I’ve learned over my years as a coach that the fundamentals of an elite coach are: effort & accountability. If you’re able to track your client’s effort and keep them accountable, they will be successful. This video takes you through my personal coaching tactics, which have aided me in creating a successful coaching business.
You may be missing out on serious progress by not closely tracking your lifts. Learn the importance of knowing your numbers, and how to progress while staying safe.
Sponsor: FBB https://functional-bodybuilding.com/persist/
Persist new cycle launch including 3-day full body ongoing training!
Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.
Let’s dive into why adding tempo (the 4-digit lifting code) to your weightlifting game is a game-changer. It's all about getting those muscle gains and keeping your joints happy. Whether you're a newbie or a pro, adding tempo to your routine is a win. Just keep an eye on progress while sticking to the tempo – don't rush for those heavy weights at the expense of form. Trust me, it's all about that sweet spot for the best results.
When we think about nutrition, restriction of certain foods comes to mind. We take a look at the emotional experience of tracking, and how to make it a friendlier experience by adding more of the good stuff.
Sponsor: http://drinklmnt.com/MarcusFilly
In 2024, shift away from extreme New Year's resolutions and embrace a sustainable fitness approach. Avoid common traps, prioritize consistent strength training, incrementally increase daily movement, monitor protein and fiber intake, and ensure quality sleep. Get ready for the 50g Protein Challenge and new tools to simplify meal planning. Make 2024 your year of balanced and lasting fitness success!
To lose weight, you’ve got to eat less - and hunger makes it feel so much harder. But with certain food choices, you can feel fuller on fewer calories, and get the nutrients your body needs. Here’s how to fill up on foods that fuel your body, without gaining extra weight.
In 2024, I learned the importance of avoiding excessive effort for marginal gains. Balancing my fitness journey, I scaled back, recognizing signs of overexertion, and focusing on essentials. Now, with three targeted workouts weekly, 10-12k daily steps, and a simplified nutrition approach emphasizing protein and fiber, I've gained 1.5lbs while enjoying flexibility and improved energy. Rather than diving into optimization, let’s stack simple wins, like starting the day with 50g of protein, for 90% of the desired results.
What’s the best way to cover all the areas you want to train? We cover the pros and cons of full body, regional splits, and body part splits so you can find the best routine for your goals and schedule.
Sponsored by VIVO: 15% exclusive discount - MARCUSFILLY15
Fast forward to 2029. Are you where you want to be health & fitness wise? If not, it’s probably because you chose quick and easy over patient and consistent. It can be so easy to fall into the trap of a 30 day challenge, or a crash diet. But, what we forget is that these generally lead to reverting back to our old habits, forcing us to start over AGAIN. Instead, let’s pick a journey that allows us to build habits and create consistency for years to come. Then, you’ll begin to see your body transform and before you know it, you’ll be right where you want to be.
Want to set yourself up for an amazing year of health and fitness? These are the 5 most important things to focus on, and how to do them effectively.
Transparent Labs: https://athlete.transparentlabs.com/marcus7
Code: MARCUS for 10% off
This month, I'm putting aside the idea of optimizing my fitness routine due to the chaos of December. With family around and holidays approaching, I'm focusing on simplicity. One key strategy I rely on in the gym is using timed lifting formats, setting specific intervals for each lift. This approach, especially with structured rest intervals, makes a significant impact on my workouts. I've learned that disciplined timing not only keeps me focused but also enhances the overall effectiveness of my training. If you're looking for a straightforward way to stay on track, consider using a fixed clock for your sets. It creates a rhythm, keeps distractions at bay, and ensures I make the most out of each session.
As parents, we have the opportunity to shape how our kids view movement, fitness, and health. These are the things we’re continuing from our own upbringings, and some things we’re changing for their future.
Sponsor: http://drinklmnt.com/MarcusFilly
We all have days that we skip training or eat one too many treats. The anxiety that comes with thinking you’ve screwed everything up and are back to zero is actually more damaging than the day you’ve had itself. It’s easy to fall into the idea that without perfection, your effort is worthless. But this isn’t true. Consistency over a prolonged period of time is what matters. A day here and there with minor slip ups is not the end-all. What matter’s is that you hop right back on the train. Today, I’ll leave you with some tangible ways to do this.
As 2023 comes to a close, we’re saying “seeya” to these trends in fitness, nutrition, and health.
https://functional-bodybuilding.com/
Ever wonder why you're getting stronger but not exactly bulking up? Or you feel your bulking but not getting stronger? Science says go for lower reps (1-5) for strength and higher reps (5-30) for muscle. It's not just about lifting; it's the combo of muscle and fat that counts. So, balance muscle gains, lose some fat, and put in the right training effort. Skip the old-school bulk; try "maingaining" for slow, steady muscle gain without the fluff. Keep those weights heavy, and you'll be flexing in no time.
Jason Brown is a coach with decades of experience who is passionate about thoughtful training. And he’s reviewed many training programs out there, including Persist. Today we discuss foundations of a great program, and where most people miss the mark.
Follow Jason: https://www.instagram.com/jasonbrowncoaching/
It seems like there is a constant tug-of-war between tracking macros and focusing on food quality when it comes to the best nutrition approach. The truth is, there is a time and place for both. In this episode, we dive into Functional Bodybuilding’s recommendations for approaching nutrition. Where to start, how to progress, and how to stay consistent.
Not all calories are created equal. Here’s how to get the most nutrients with the fewest amount of calories. Swap a few high performance foods in place of your most common go-to meals, and watch the wins stack up.
Sponsored by TPL: https://athlete.transparentlabs.com/marcus7
Code: MARCUS for 10% off
High Performance Foods: https://functional-bodybuilding.com/high-performance-foods/
If you’ve ever stated “build more muscle” as one of your fitness goals, you’re in good company. But for what specifically? The person who only cares about looking great in a tank top might not list "function" near the top of their fitness wish list. So let's break down how to build functional muscle that combines the best of both worlds — looking good AND moving well
We look back on what we’ve learned about fitness, mindset, and growth this past year. What are your fitness reflections of 2023? Sponsored by:
Vivo Barefoot 15% exclusive discount - MARCUSFILLY15
The holiday season can be a tempting time with travel, good food, sweet treats, and time spent with family and friends. I fully believe this time of year should be cherished and enjoyed, but how can one do this without falling off the wagon? There are two rules I follow to ensure I’m staying on track AND enjoying myself. Listen in to learn how you can stay on track through this holiday season.
As the new year gets closer, it may be tempting to take on a challenge like a short term diet, a cleanse, or a reboot like 75 Hard. But before you do, there are some helpful things to think about. Get our takes on setting expectations before, during, and after going for a big change.
Sponsered by LMNT: http://drinklmnt.com/MarcusFilly
Even if you can’t improve the QUANTITY of sleep right now, you can improve the QUALITY. It’s easy to want to cut corners with your rest in order to prioritize what you deem as more productive than sleep. The issue is, as soon as you do that, everything within you suffers. Instead of sacrificing sleep, try improving the quality of your sleep first. You can do this by implementing certain daily and bed time routines, adding in one at a time until you’re getting more restful rest.
Sponsor: Vivo Barefoot
Use code: MARCUSFILLY15
Fresh off a trip to a Tony Robbins seminar, Marcus shares what he learned about mental frameworks to help you overcome your limits. Try these tips for an immediate impact on your training, fitness, and life.
FBB Black Friday
Save on our lowest prices of the year on Persist and select ebooks, including the return of Awaken Training Series, the program that put FBB on the map
Now through November 27, 2023
https://functional-bodybuilding.com/black-friday/
Are you in your 30’s or 40’s and starting to feel the differences in your body? Maybe your metabolism seems to be slowing down, or you feel like you can’t gain muscle as easily as you once could. These natural changes can be concerning. I am here to walk you through how to combat these nuances and keep looking good and moving well for many more years to come.
One of our videos recently went viral, and unleashed a storm of negative comments. And this controversy is what propelled its growth in the first place. Here’s what to keep in mind about what’s behind the content you view on social media before you take advice from the internet.
Transparent Labs: https://athlete.transparentlabs.com/marcus7
Code: MARCUS for 10% off
Maintaining a fitness routine requires discipline and consistency. Over the years, I have found the ultimate discipline equation: Discipline = WHY + JOY – FRICTION. This equation emphasizes the importance of your motivation ('why'), the joy in the journey, and reducing hurdles. I'm here to help you make fitness enjoyable and effortless. Stay tuned for seven effective strategies to achieve just that.
If you want to lose weight, you can eat less - but your energy to move may decrease. Or you can move more, and eat more to fuel your output. Which should you choose? Let’s weigh the pros and cons.
Sponsor: http://drinklmnt.com/MarcusFilly
The “I’ll start Monday…” monologue really starts to get old and you’re left wondering what life would be like if you could just have more discipline. Well, as someone who has been in the school of discipline for quite some time now, I’m here to tell you, it’s not about force. You cannot force yourself into being disciplined. Instead, it’s an equation that combines three main factors. Understanding this equation, and how to use it, is your key to better discipline in the gym, the kitchen, and in life.
It’s one thing to calculate your calories and macros, and another to actually track them day to day. What if you eat out? Do you really have to track every bite? Let’s answer these common questions and more to make sure your effort pays off.
Persist nutrition: https://functional-bodybuilding.com/persist-nutrition-coaching/
I have been making an effort to read more lately, and one of my recent reads was The Diary of a CEO by Steven Bartlett. He dives into 33 incredible lessons that can be applied to any aspect of life. Four of these lessons spoke to me deeply, and today I’d like to share those with you along with how you can apply these to health and fitness.
It’s no secret that protein builds muscle and keeps you fuller. And here’s why front-loading your protein before 10am has even more impact. Plus: ice cream for breakfast!
Nija Creami Recipe: https://functional-bodybuilding.com/ninja-creami-protein-ice-cream/
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I present to you my 30 key health and fitness skills to adopt and master while in your 30s. From movement and nutrition to lifestyle and holistic health metrics, we provide a clear roadmap to help you build a foundation for lasting well-being. Whether you're approaching your 40s or just seeking a healthier lifestyle, these practical tips and strategies will empower you to take control of your health and fitness. Join us on this journey to prioritize your health and enhance your overall quality of life.
We’re joined by FBB Master Coach Adam Fetter, DPT, who is often asked what to do when clients injure themselves. Fortunately, it doesn’t take a degree to get back to moving safely - just a few simple things to keep in mind to speed your healing process.
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With turning 39 recently, I’ve been thinking a lot about my life, past and future. I've realized that chasing perfection is exhausting. So, I'm letting go of that idea and focusing on getting just 1% better every day.
In this podcast, I share 5 ways to enjoy the journey while striving for improvement. Let's reflect, visualize, take small daily actions, persist through setbacks, and celebrate our wins.
I know it's frustrating to feel like everyone else has it all figured out, but remember, even influencers have struggles. Join me as I embrace imperfection, make small improvements, and appreciate life's journey. It's not about being perfect—it's about getting better every day.
Want to get after it in the gym injury free? Us too. FBB Master Coach Adam Fetter, DPT joins today’s discussion on how Physical Therapy overlaps the Functional Bodybuilding training approach to keep you looking good and moving well.
In this podcast episode, we're breaking down a 10-step nutrition and fitness plan that's all about keeping it real. We're talking about how to eat and train in a way that sticks, building muscle, and making health a long-term thing. We'll chat about calories, getting fit, loading up on protein, and how to enjoy your favorite foods while staying on the healthy track. Tune in for some laid-back wellness wisdom!
It’s easy to think you’re working hard in the gym when everything kinda feels hard. But there’s a big difference between working hard and working to the maximum safe effort to grow muscle and strength. Today we’re joined by FBB Master Coach Adam Fetter, DPT to dissect what it takes to get the most out of your training.
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I've had a lot of chats with new dads, and even some moms, who share this common worry: the idea of losing their grip on health and fitness. They get that taking care of themselves is not just about them, but it's also about being there for their kids and setting a good example. The thing is, life can feel like it's throwing them curveballs left and right. So, based on my experiences as a fit dad, I've put together ten easygoing tips to help you stay strong through all that chaos.
Over the years I’ve experimented with a ton of nutrition approaches, from paleo to intermittent fasting to carnivore and more. Guess what? They all worked - but some better than others. Here are my takeaways to give you more freedom in how you eat, and what really gets results.
It took me a while to realize, but CrossFit metcons are not the secret sauce for maintaining a lean physique. Today I’ll cover six reasons why. The rush from high intensity is real - but ditching metcons can actually make your training way more effective - especially when you build more muscle along the way.
What does it take to get in the best shape of your life - in the middle of a chaotic and stressful time? We break down a mental reframe that challenges assumptions and has the power to change everything.
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In September 2017, I rebounded from injuries and burnout through Functional Bodybuilding (FBB) methods. Eight months later, I transitioned to bodybuilding, discovering insights such as load's impact on ego, the safety of controlled failure, and the versatility of technique. This shift allowed for efficient workouts, increased volume, and a satisfying pump, ultimately highlighting the value of diverse training approaches.
Training is that strange place where we fail all the time - on purpose. Here’s what going to failure really means, and how to think about failure as a positive.
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Why does working harder sometimes lead to disappointing results in fitness? Join us in this episode as we debunk common myths about exercise intensity and fat loss. Learn why more isn't always better, and discover the surprising benefits of hypertrophy training. Plus, find out how to balance cardio and strength for a physique that truly shines. Don't miss out on essential insights and a free downloadable bodybuilding routine for CrossFit enthusiasts.
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HRV, BMI, and RHR - are only a few of so many health and fitness metrics available to track closely. But what meaning do we assign to these numbers, and what does a healthy relationship with data look like? If you obsess over the numbers, this one is for you.
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Last week I shared with you all about the concept of internal vs external health. My hope is that the big take-home message for you was that what you see on the outside doesn’t always reflect what is happening on the inside. I personally started to look closely at my internal health a number of years back by teaming up with various healthcare providers. Blood panels, genetic testing, and regularly evaluating HRV, sleep, and even Glucose Monitor readings have all helped me paint a better picture of what is going on inside my body and how my behaviors, habits, training, and nutrition all impact my health.
After experiencing unfavorable changes in my blood lipid levels on the Animal-Based diet, I shifted their dietary approach over the past year, leading to improved health markers.
Over the summer, we trained in conventional gyms - and observed three main areas many miss. Here’s how to avoid the most common mistakes and make serious fitness progress.
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What happens to cholesterol, testosterone, and more when you eat animal based for 6 months straight? I’ll break down exactly what happened to me - and why you shouldn’t get sucked into nutrition hype.
It’s the other side of body shaming: comments and judgment directed at those making healthy choices to stay fit. Let’s unpack unconscious bias and explore strategies for dealing with it.
Just because you look fit doesn’t mean you’re healthy. Over the years I’ve done a ton of experimenting and learning how different training, lifestyle, and nutrition choices impact my health. Here are some resources you can use for yourself.
BIO HACKS:
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Rest days are for recharging - but lying on the couch won’t always make you feel better. From the science of blood flow to what to eat to hot and cold therapy, we’re laying down the details of how to have a rest day that gets you back in the gym and ready to go.
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Have you ever hit a brick wall in the way you train, and know you’re ready for a new approach? Only letting go of your past identity is scary. And trying new things is scary too. What if it doesn’t work? These were my exact thoughts when I dropped all conditioning but walking for several months recently. Here’s what happened - and what I learned.
Is fiber just for old people or for when you’re backed up? Not necessarily. This handy nutrient has a host of benefits for everyone. Here’s how it works, how to eat more, and how to know if you’re getting the right amount.
Are you trying too many tactics with your nutrition? It’s so tempting to get complicated - but we forget that fundamentals can get you incredible results. Here’s a story of what chess and nutrition have in common - and what grandmasters can teach anyone about getting world class results.
Summer travel can send your fitness routine in a tailspin. But it doesn’t have to steal your hard earned progress. Here’s how to enjoy your travels, focus on the big wins, and get back to your routine smoothly.
Sometimes the issue is that we’re trying to do too many things in the gym. Some cardio, some Olympic lifting, some extra accessories - and suddenly progress stalls. Here’s how to know when it’s time to revisit the fundamentals - and what to focus on first.
So you bought a scientific tool on Amazon that you stand on to tell you if you’re a good or bad person that day. Or that’s how it feels sometimes when we weigh ourselves for fitness progress. Today we take an objective look at scales, and how to use them so they don’t get in your head.
Sometimes fitness and nutrition gets so complicated that we just need a return to the basics. So these are my 5 non negotiables. Do them daily for a month and see incredible results - without overcomplicating it.
Training hard is a much different sensation than lying on the couch. But what kind of pain should you push through? And if you’re dealing with injuries, how can you train with or work around pain? Plus: our most painful experiences - rehashed.
Think bodybuilding is just steroids and spray tans? You might be missing out on powerful - and simple - ways to improve body composition, heal, and stay strong for life. Here’s what you might be missing if you dismiss the principles of bodybuilding.
We know holding onto as much muscle as possible helps your metabolism and body composition too. So if you want to lose weight, how do you hang onto that hard earned muscle? Follow the four rules in this episode to safeguard those gains.
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Do you worry you’ll lose your hard earned progress when summer takes you out of the gym? Put your mind at ease with these simple tips to keep all your gains, and still get outside for the summer.
Do you hesitate to crack open the creatine, thinking it’ll bloat you or wreck your kidneys? Will creatine cause hair loss? Here’s exactly how creatine works, the real deal with creatine myths, and why it’s a solid supplement choice for most.
Do we have it all backwards that losing is the direction to go? I’m making the case for why building - not losing - is the path to less fat, more muscle, and a strong and capable body.
How do you know which movement to pick? One way I think about it is in terms of stability. Here are the factors that make a movement more or less suitable for different situations, and how you can choose the right one for you at any given time.
Most of you will get incredible results just from meeting your calorie and protein needs. But when you’re looking for an extra edge, or want to learn more about how your body responds to food, you can investigate your carb and fat ratios. Here’s what to consider when you want to turn a few more dials in search of optimal nutrition for you.
Do you take an all or nothing diet approach? How about with training and exercise? You're totally focused and dialed in - or you've ditched the plan entirely. Today's mental reframe can end your all or nothing diet and training approach for good - if you're willing to get a little uncomfortable. It may even feel TOO easy. On the other hand, you already know exactly what it feels like to swing between all or nothing. Let me know your thoughts if you try this one out - I'd love to hear from you.
No one was born knowing what to do in the gym. If you experience anxiety, intimidation, or even dread walking into the gym, let’s talk about it. What are those fit people REALLY thinking? Plus practical strategies to get more comfortable in a new gym.
What’s the difference between these approaches? If It Fits Your Macros may have you diving for doughnuts, while clean eating can cause issues from too much restriction. We’ll cover the pros and cons, and how flexible dieting may be a happy middle ground.
Remember a time in your life when you were at your peak? What were the factors that contributed to feeling unstoppable? And how should we think about peaks at different times of our lives?
Progressive overload is important - and consistently hitting similar movements week after week yields serious strength gains. But what happens when life gets in the way? Here’s how to pick up where you left off and get back on track, without injuries or additional setbacks.
We talk a lot about the importance of resistance training - but using your own bodyweight is just as important as weights. So join us to go beyond the basic push-up and pull-up. You’ll learn how and when to use bands for assistance, how range of motion fits in, and how bodyweight movements can take your training to new heights.
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Does your head spin with all the recommendations of how many steps, how many training sessions, and how to make it all fit together? Even if you follow a prescribed program, you may need to change things for your needs. So here’s my ultimate breakdown of what to prioritize, and how the heck to get it all in so you get fit without going nuts.
Do you zing back and forth between being super on point with eating, then falling off the rails? So does our listener - so we tackle the tricky question of how to end the endless back and forth.
In this episode, we discuss the idea of "all or nothing" eating and how to find a balance that works for you. We share tips on how to break the cycle of extreme dieting and binge eating, and offer advice on how to create sustainable eating habits. Tune in to learn how to find the middle ground and achieve a healthy relationship with food.
If you love fitness, you may have flirted with the line of pushing too hard. Or gone over the edge and ended up injured and burned out. Even as an experienced athlete and coach, it happens to me too. Here’s how my shoulder injury derailed one of the best training periods I’ve had in a while, and how I’m healing and getting back into peak physical shape. Plus, what I tell myself mentally about the disappointment that comes with injuries.
Find my tips on taking a deload week, with free sample training at https://functional-bodybuilding.com/deload-week/
Sure, you can calculate your needs online - but how do you know that number will work for you? Fitness trackers aren’t accurate and guess what - neither are online calculators. So we’ll show you how to arrive at a best guess to start with, and avoid the common mistakes along the way.
True nutrition mastery means you can eat foods you love without freaking out or feeling guilt, shame, or like you’ve trashed your fitness progress. Eating for pleasure and entertainment is part of being human. So while a high quality diet in the quantities that are right for you is always key, you can still eat for enjoyment too. Here’s how.
What’s the difference between these approaches? If It Fits Your Macros may have you diving for doughnuts, while clean eating can cause issues from too much restriction. We’ll cover the pros and cons, and how flexible dieting may be a happy middle ground.
Does it feel like you’re doing cardio in quicksand? Are your strength gains super stuck? It might be time for a deload week, where we dial back intentionally for fewer injuries, better gains, and to keep that passion for training lit. This episode covers everything you need to know to go slow like a pro.
Should you do conditioning in a hypertrophy-focused workout? It depends on your goals and how you like to train. Today we’ll cover the role of work capacity in your training, and when you might want to dial it up or down. If you’re a Crossfitter considering more bodybuilding or vice versa, this episode is for you.
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Take the hassle out of healthy meal prep and eliminate processed foods in one go. It’s all about the 5 ingredient meal - a surprisingly delicious way to make nutrition easy.
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When you’re sick of yo-yoing between bulking and cutting, it may be time to MAINGAIN. For those who don’t need to make extreme changes in physique, put the power of time to use and learn how to gain muscle without added fat, or uncomfortable amounts of food. Here’s how.
Tired of going to extremes chasing a great body, only to hate the way you feel? Or chasing performance but not looking like you train? Use these 4 rules for training and 3 for nutrition to look good AND move well.
Training is a laboratory where I uncover concepts I put into our training programs. And recently I’ve made some discoveries about how each of our bodies adapts to training, and how to make the most of a muscle building session in the gym.
Intermittent fasting isn’t a magic bullet. Here’s my personal experience and what it has in common with other approaches that might work just as well.
ChatGPT can now make you a meal and workout plan in seconds. So is the fitness professional about to be replaced? Here’s our take on the future and where the human touch will come in handy.
Well, it depends on what type of change you’re making. Here are the different ways to go about visibly changing your body, and what timelines you can realistically expect.
Another celebrity weight loss trend has hit the market. So let’s take a realistic look at weight loss shortcuts, and what they leave on the table for those who partake.
Physical challenge is mentally and spiritually rewarding - but it comes at a cost. This is my philosophy on how to earn your intensity.
You want to get all you can out of your lifting sessions, right? Dialing in your effort levels will maximize your time in the gym. But that doesn’t mean everything should feel super hard. Use these tips to build strength and keep your body in the game much longer.
Ever hear you can only digest a certain amount of protein? Let’s break it down and see how much you really need, how much you can eat at a time, and how to time protein intake for maximum muscle.
Fasting has become a popular way to control for calories, and it’s also a popular topic among those interested in general health and wellness. But it’s not a must-have for everyone. Here’s why you might want to fast or skip it entirely, and what to do if you want to train while fasted.
So you’re eating more and focusing on protein. What do you do in the gym specifically to build visible muscle? There’s more to it than lifting heavier and heavier. Here are 3 detailed training formats I use to pack on pounds of muscle.
What does it mean to go off sugar? Is it even possible? Let’s look at different ways and reasons to reduce sugar intake, and the role of sugar as an energy source for training and recovery.
The relationship between muscle gain and fat loss shapes your body and visible leanness. But should you bulk, cut, or do something else entirely? Plus what to do if you just want to maintain.
If your goal is muscle mass, resistance training should be number 1. But what about conditioning? Will any amount of cardio steal your gainz? Here’s the role of conditioning for a muscle focused plan, and how you can still have fun and feel athletic with conditioning while building muscle too.
How do you know when to push through an illness and when to fully rest? Here’s my story of coming back from COVID, and how to make your way gradually back to the gym.
Are the calories on your rower really what you burned? How about on your Apple watch? And are nutrition labels accurate too? Amid this sea of numbers, it’s easy to get mixed up - here are some truths about how calorie counting really works, and how to use it to your advantage.
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Think training hard and tracking macros is enough to change your physique? Yes and no - this is a history of how and why I trained hard for years, tracked my nutrition, yet had huge changes in physique.
Before you dive into the hot debate about which wearable is best, let’s talk about how to actually use the data to improve your health and fitness. Don’t get sucked into fancy features without giving this a listen.
Does it seem overwhelming to figure out nutrition for yourself? That’s why we have 1 on 1 individual coaching with Functional Bodybuilding Master Coaches who can connect the dots between your training, nutrition, and lifestyle. They’ll work with you on a custom training and nutrition plan suited for your goals. You can request a free consultation any time on our website at functional-bodybuilding.com/coaching. And we’re working on even more ways to cut through the nutrition noise with FBB coming soon.
Breaking down the business of coaching, Marcus charts his career from CrossFit coach to head of a global fitness brand. Including the pros and cons of working for yourself, and when you need to reach out for more support.
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You don’t have to have an all-or-nothing approach to improve your nutrition a ton. If overcomplicating things isn’t working out, pick one of these small, sustainable ways to build great nutrition habits.
Part 1 Full Day of Eating: https://www.youtube.com/watch?v=dm7zw-dztz8
More resources: Check out my free macro calculator at https://functional-bodybuilding.com/macro-calculator and sign up for my newsletter while you're at it - I send weekly training and nutrition advice.
What’s the thought process of translating a set of numbers into daily meals? We walk through it step by step. Plus, why some exercises crush you more than others.
Want to build elite aerobic fitness? How about just feel more comfortable with aerobic endurance? The answer to both lies in short, repeatable sessions. Here’s how to build an engine in 30 minutes per day.
Pro bodybuilders are known for eating highly controlled diets - and getting amazing results. But such restriction is only meant for controlled periods of time. Here’s what we can learn from controlled environments and how to apply it to the more realistic routines of our lives.
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Apart from specific nutrition protocols for various conditions, most successful popular diets have 4 things in common. When you understand them and know how to address them in practical, repeatable ways, you can take the power back into your hands and demystify fad diets altogether. Here’s exactly what they are and how to use these concepts every single day.
What social media influencers don’t tend to tell you is that no matter how you look, body image issues still loom large. Marcus shares his personal journey through fitness performance and aesthetics, and how he plans to rewrite the inner narrative in 2023.
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Whether you’ve been out a little or a very long time, this is what easing back in actually looks like. Let’s look at the mental and physical barriers, as well as specific amounts of workouts and weights to make your comeback stick.
Let’s cut through the noise and hype of the thousands of supplements competing for your attention - and your wallet. Here’s a simple way to research what’s good, plus top recommendations for those who want to look good, move well, and focus on health.
Get a great start to your new year without hitting the wall two weeks in. Instead of an overly ambitious plan, stack up wins quickly. Start with the perfect pre-workout meal to fuel your training and create positive mental associations - here’s how.
Have you ever heard this statement? What to say to members of the older generation who haven’t bought into strength training and mobility - yet are struggling with pain.
Most successful training programs share a lot of similarities. But there’s one key that makes all the difference to your success and consistency. Here’s what I found that will help you choose your next training program.
Let’s use the energy of the new year to make a fresh start - especially if you’ve struggled with body image in the past.
Want to do amazing things next year, like get strong and build endurance, or pick up running at the drop of a hat? I’m giving you all my training secrets to do just that, without crushing yourself in the process.
“I don’t have time.” What does this really mean when it comes to setting realistic fitness and nutrition goals? Today we look at how long things really take, the give and take of going faster, and what can be done in a little or a long amount of time.
I made some crucial errors over the history of my training career that led to major injuries as well as nagging setbacks. Here’s what I wish I knew earlier about the 5 pillars of resilience. Use them and save yourself!
Behind the scenes of our move to a new training platform, we asked a ton of you about your obstacles to better health and fitness. Consistency was a big theme - so we broke down what helps make working out more sustainable. Here’s what’s ahead for FBB and how we’re making confidence and consistency in 2023 easier than ever.
3 easy meal ideas to bulk prep protein, plus food storage, reheating tips, and no prep high protein options.
What does an ideal workout include? This is the Functional Bodybuilding approach - balance these elements in your training to look good and move well for life.
Want to truly transform? It takes time. Resist the instant gratification mentality and extend your time horizon for results you never thought possible.
What would you teach every kid and give everyone access to in order to create a healthier world? Here’s what we think is important for everyone to know about how to care for your body.
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Are you “doing it wrong” if you do strength and cardio at different times? Or if you combine them together? The ultimate goal is consistency overall, so here are the pros and cons of combining or separating strength and cardio into different sessions.
A listener has a conundrum about an upcoming competition. Shred down to feel confident in a bikini, bulk up to maximize strength, or something in between? Can we really have it all when it comes to competition, and if not, how do we crush it while feeling confident?
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Tried and true principles for packing on the meat - or just keeping your muscle tone if you want to burn fat.
Check out Functional Bodybuildings new podcast: https://youtu.be/tuIM4SGKBC4
Subscribe to FBB: https://www.youtube.com/channel/UCjNE2-Yeiwo4mTJ3HdfrSHA
Try Functional Bodybuilding for free with a 2 week trial of my Persist training program:
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When life is stable, it’s a luxury to be able to go after specific results like six-pack abs. Other times, we might be struggling just to get by and keep some kind of consistent health routine. Fitness and nourishment can help with both - and recognizing where you are may help you stack your wins.
Today is Black Friday, which means big deals on Functional Bodybuilding ebooks, apparel, and especially on the Persist training program. Now through Cyber Monday, our lowest prices EVER are live on our website at functional-bodybuilding.com. You can pick up one of our popular ebooks like PUMP 40, grab the Practical Protein ebook for the first time ever in our store, or even better, get both of those free AND get incredible savings on a Persist 3 or 12 month subscription. If you’ve been on the fence about trying FBB, if you want to snag a great deal on training, or if you want to get your entire next year of training locked and loaded for a very low price, head on over to functinoal-bodybuilding.com and click on Persist. We’ll see you in the program.
Desk work or a sedentary lifestyle can wreak havoc on your body - so find relief fast with these 5 simple things you can do anywhere for your neck, back, hips, and shoulders.
Did your training plan not deliver your dream result? Before you program hop to the next hot thing, come learn how to take a look at a written workout or plan and change it to better suit your needs. Whether you’re after a bigger chest, rounder glutes, or just to live to fight on another day, these Thinking Athlete nuggets will put the tools in your hands.
We all know sleep is crucial for everything from memory to making better decisions, not to mention how you look, feel, and perform. But we can't all get a solid 7-8 hours. So here are my top tips to get better QUALITY sleep even if you can't get more of it - and why you shouldn't necessarily try to catch up on the weekends.
Tempted to join the keto craze, or dial in your fasting times? Whether you choose one of these or not, we draw the parallels among all successful nutrition plans to help you choose which one is right for you - or what to do next when you’re ready for a fresh approach.
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How we carry weight is a combo of training, nutrition, lifestyle, and genetics - but we have more control than you might think over our default size and shape. Here is how lean muscle is built, whether you want a big change or something small and sustainable for you.
You give everything to your athletes - or your clients in a lot of service industries. Who’s there for your health and wellness? If you’re thinking of hiring a coach, let’s talk about when it’s time, how to find one, and making the most of the relationship.
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Don’t make my past training mistakes - here are 5 things I wish I’d done from the get go, with takeaways to start using today.
Check out Functional Bodybuildings new podcast: https://youtu.be/tuIM4SGKBC4
Subscribe to FBB: https://www.youtube.com/channel/UCjNE2-Yeiwo4mTJ3HdfrSHA
Try Functional Bodybuilding for free with a 2 week trial of my Persist training program at
https://functional-bodybuilding.com/persist/
It’s a twofer today answering listener questions. First up, can you get shredded if you have 4-5 drinks per week? And what should 80% effort actually feel like on your body? If longevity in health and fitness is important to you, you’ll want the answers to both.
Making protein a priority is the first step to mastering macronutrients. But once you’ve got that down, you can dial in fats and carbohydrates. Today let’s learn about different types of fat, and some high quality options to consider to round off your plate.
If you’ve gone on a diet or intentionally eaten fewer calories than you burn, what happens next? Avoid yo-yo dieting by ramping up your calories slowly and intentionally through a reverse diet. Here’s how.
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You’d love to be in the gym for hours - but the clock is ticking, and you want to make the most of your time. How do you decide what to skip and what to give your best effort to? Let’s walk through it together.
Not sure if you’ve noticed, but social media has changed a lot - short videos are all the rage, and more and more people are making content - especially related to fitness. Today we’re talking about the challenges of adding value with three seconds to make an impression. And we also discuss how to sort through the noise to find useful content for yourself.
If you’ve stepped away from the gym for a bit but still want to hold onto that hard earned muscle, here’s a nutrition approach that will help.
Got your nutrition on point? Great! Let’s get after it in the gym and make your goals a reality. But the level of effort you bring to your training has a huge impact on your results. So today we’ll look at what training hard really means, and how to tell if you’re overdoing it or just phoning it in.
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We’re now bringing you an extra short episode each week with Marcus Filly on training, nutrition, and lifestyle topics that we also cover in our free email newsletter (functional-bodybuilding.com).
Today, 3 myths on fueling high intensity training with carbs - and how to choose the right carb approach for yourself.
What’s the best way to educate clients about under eating? First, let’s look at the whole picture. When desired changes aren’t happening, there are several levers to pull among nutrition, training, and lifestyle - so make sure you pick the right one first.
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You asked, we answered. Energy drinks and the mid-day slump, sauna and recovery tools, taking a deload, and whether a performance program can build a great physique. Submit your questions for the next round!
Sponsored by Vivo Barefoot - get a special listener offer at https://www.vivobarefoot.com/us/lookgoodmovewell
Favorite purchases under $100, recent failures, favorite books, and the ultimate billboard. It’s a Tim Ferris style interview through a health and fitness lens.
Eat anything and not gain weight? Sounds like a dream - but there are more reasons than body composition to keep sugar, alcohol, and indulgent foods in check. Today we explore the less-discussed impacts of unhealthy food.
“I’m in a caloric deficit and I’m still not losing weight!” If this is you, there are a number of scenarios to look into. And the same goes for gaining on a surplus. If the calorie equation isn’t broken, what else could it be? Listen in for the most common reasons calories don’t add up to results.
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Is Functional Bodybuilding good for pregnancy? For most, absolutely. We’re giving our take on the things to keep in mind at each stage of pregnancy and postpartum to stay active, feel better, and have a healthy pregnancy and recovery.
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Seeing the fittest athletes in the world perform incredible feats under the bright lights has led many people to the doors of their local gym. But there’s a difference between competing in the sport and training day to day. Here’s our advice for making sure you stay motivated and inspired long term.
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Whether you’re starting a Functional Bodybuilding program for the first time or any new fitness program, there’s a hill to climb to gain momentum. Mindset, expectations, and perfectionism all come into play - but one variable rises above the rest. Here’s how to make your first two weeks a win, and keep building.
A listener wants to know: what are our thoughts on Strongman? And how do we evaluate any training style for efficacy, aesthetics, and whether it’s worth our time? We’ll cover the bases of a sound training approach, and how to make them work with the activities that catch your eye.
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A recent question we asked our email list provoked many emotional responses. Do you feel torn between prioritizing yourself, and prioritizing those around you - especially when it’s time to squeeze your fitness in? You’re certainly not alone, so join the conversation in this episode.
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Take a peek behind the curtain at the Functional Bodybuilding lab. Want to know how we create a new training program like our latest release, PUMP 40? From idea to training design to product creation and marketing, we’ll take you through every step - and stumble.
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Want to hit the gym fast and get on with your life - while maintaining the muscle you have? Different times of the year call for different types of training. And since summer is in full swing, we’re making it simple to follow one rule for getting the minimum effective dose for muscle.
A listener had great progress on a nutrition plan but is facing the uncertainty of whether to change things up. So we look at the big picture of going off the nutrition script you’ve been following. From baby steps to reasonable timelines to confronting fears, we’ll help you peer into the unknown to take a new approach with confidence.
Can you have fruit with a meal without your blood sugar spiking? Does eating sugar cause insulin resistance? And what exactly is insulin, anyway?
Sugar is everywhere we look, in both natural and artificial forms, so stick around to learn exactly what it does. And we’ll investigate some confusing messages about insulin and sugar along the way. Brought to you by LMNT - get your free sample pack at
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Today’s episode is a personal story of how I transitioned from med school dropout to health and fitness professional. It wasn’t easy, and the highlight reel doesn’t help if you find yourself in a similar transition point in your life. Making a big decision is scary on your own - so we’re talking about support systems and how to build resilience to take your future into your hands.Brought to you by
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A recent Google search prompted the question: what’s the easiest way to lose weight? And is that necessarily the best? We’re taking on the ins and outs of water weight and quick cuts, easier sustainable ways to control calories, and how to make the most change with the path of least resistance.
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The first days of a new nutrition plan are full of optimism and excitement - until reality kicks in. But what if things feel worse before they get better? Whether you’re dealing with hunger, indigestion, moodiness, or low energy, certain changes are to be expected when you switch up what you eat.
Let’s shed some light on why these symptoms happen and what you can expect to get over the hump.
We recently had the opportunity to share FBB training, nutrition, and lifestyle education with several groups of athletes and coaches in Sweden. Hear our takeaways on connecting the dots and coaching effective group sessions.
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We’re answering listener questions today on how to eat enough high quality foods, and what to do if you hate eating meat for breakfast. Plus our take on the Carnivore Diet.
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A lot of people get hung up on high carb/low carb nutrition approaches when the reality is that there are a number of things that will make a much bigger impact on your nutrition first. So let's learn about the flow chart for what to check off first to make the biggest, easiest improvements in performance and body composition, and where carbs fall on the list.
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Good things come to those who remain open-minded - so if you’re quick to arrive at the word YUCK when you see something unappetizing, take a tip from this nutrition episode. Plus rapid fire questions on beer, peanut butter, poop, and sneaking in extra calories.
Got long femurs or uneven limb lengths? Have you ever been told you didn’t have the “ideal body” for your sport? Today we’re talking about training when certain moves feel all kinds of wrong. Plus: what’s the ideal training split?
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Rate of Perceived Exertion, or RPE, is the ticket to getting consistent results with less risk of injury. But when “no pain no gain” is the common refrain, it’s hard to know how to dial it back appropriately. Unlock the sweet spot with some ways to feel your way to the right exertion level for you.
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Satya’s son is learning how to deadlift, which sparks a conversation about how we naturally move in life, and the value of learning positions you only see in the gym.
Yet another Instagram troll with a steroid accusation inspires Marcus to get personal about his ups and downs with testosterone. Plus, the downside of getting a diagnosis.
Functional Bodybuilding workouts hit different - but why exactly? One aspect is the way movements are combined to hit similar movement patterns over and over for both muscle mass and range of motion. Here’s the how and why it’s done, plus some tips to manage muscle fatigue and get the most from your training.
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Want to look lean and muscular AND be able to jump into a new activity or sport at the drop of a hat? Want to partake of everything life has to offer without worrying about your body breaking down - even in your later years? That’s what functional muscle is all about - and we’ll show you the exact principles to use in your training to get it.
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Has social media served up a tempting fad diet? Before you go primal, paleo, or keto, we cover what we consider when checking the legitimacy of nutrition crazes, and how to conduct your own self experiments.
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Information on carbohydrates is confusing and conflicting. But before you even worry about carbs, there are some basics to dial in first that will get you most or all of the way towards your goals alone. Learn what to prioritize step by step in today’s episode.
You won’t find Marcus’s breakfast lining up with the Food Pyramid, or the majority of commonly held nutrition beliefs. From fat bombs to cholesterol myths to raw dairy and more, this episode will give you a lot to digest.
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Honest answers to the question “what made you feel vulnerable this week?” - and what it leads to when you’re fumbling towards change. Training, nutrition, and the pursuit of better health often lead us directly towards discomfort. We hope this conversation gives ideas on how to cope.
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A listener with a new baby on the way asks how to reset expectations so they can hang onto their hard-earned fitness progress. If you have a big life change coming, we’re talking about how to stay consistent within reason, and let go of the all or nothing mentality.
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If you’re looking for an edge in health or performance, sexy tech tools and apps will tempt you with the ability to track almost anything. Or are they just another screen to check? Today we’re talking about the merits and the pitfalls of tech tools in training, as well as optimizing health the opposite way: through ancestral ways of eating.
Rest days are for recharging - but lying on the couch won’t always make you feel better. From the science of blood flow to what to eat to hot and cold therapy, we’re laying down the details of how to have a rest day that gets you back in the gym and ready to go.
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What’s the deal with cookies at the office? Does every Thursday need a doughnut to mark the occasion? When the slightest celebration always involves sugar, it’s a slippery slope - so we’re talking about how to reframe and reset. Plus, the role of therapy in a 360 degree view of your health.
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We’re answering your mobility questions today, including the difference between mobility and yoga, and whether aches and pains are normal. How should you choose exercises and structure a mobility program? And is there a way to make mobility work more fun? This episode is sponsored by Airwaav, our favorite performance mouthpiece for better breathing and jaw positioning.
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Functional Bodybuilding is all about looking good and moving well - but what if you want to compete? Today we’re talking about the missing variable for competing, and how to apply it to your training. Plus: how competitive CrossFitters really get their amazing physiques, and what you can take away for yourself.
How often do you stop and reconsider everything you’ve learned about nutrition through labels, advertising, and social media? Let’s take a look at some common nutrition beliefs with a fresh eye to cut through the noise and stay focused on what works.
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Is it time to reinvent yourself for the new year — especially when it comes to your health and fitness? With a lens of seeing thousands of people start fresh in January, we’ll highlight the themes of those who maintain their success well into the year and beyond. Brought to you by Vivo
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It's the magic macronutrient that will help you gain muscle, get lean, burn more calories, and diminish cravings. But are you really getting enough protein in your day? And how much is too much? We want to get you on the path to protein success - so today we're answering your pressing questions, from quantity to quality and more.
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You've heard of the paleo diet...but in this episode, we're reconsidering our relationship to modern living overall and challenging our assumptions about what keeps us in good health. You don't have to run off to a cave - but taking a page from our ancestors in connecting with nature, food, breath, and daily and seasonal rhythms can be a refreshing antidote to commuting and scrolling under the LEDs. Stay open minded and get a little uncomfortable - and reclaim what a healthy life means for you.
Let's loosen up a little with some ways to increase your range of motion inside and outside of training. We'll cover how mobility can fit into your day, both ideally and realistically, so you can recover faster and feel better.
We’re answering your questions today on gut health and digestive distress. How do you know when your gut needs help, and how can we be kind to our guts? Get some simple takeaways plus advice from a bonus question on what to do when you train with people who are at drastically different levels.
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You all had a lot of questions on carbs, so we're giving an in-depth breakdown of how to think about this macronutrient. We also cover FBB's approach to training splits, preventing sugar cravings, and what the heck titration is, and how to use it to make changes to your nutrition over time.
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Continuing our Q&A series, we're covering how to get a better feel for your training, combining running or endurance sports with Functional Bodybuilding, monetizing your passion for fitness, and a special pep talk if you need a kick in the pants to get motivated to train.
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You've got questions and we've got answers - on eating well in a dorm, dealing with back pain, what we'd do with an extra hour in the day, and yes - sweeteners, weed, and the munchies.
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In the health and fitness landscape, there’s a lot of variety in what you’ll get when you sign up for a personalized program. Should you expect your workout to be completely unique from anyone else? Today we discuss the difference between a “personalized” template program and a personal coach who can guide your entire health and fitness journey.
Functional Bodybuilding is about way more than anyone training program or nutritional approach. Our lifestyle and recovery practices, the way we manage stress, and the relationships we have in our lives all contribute to how consistent we can be with strength and health in the long term. If you’ve ever fallen off track for reasons that have nothing to do with weights and macros, this episode is for you.
You don’t have to treat the gym as your main hobby to get powerful results. But you do need to approach your sessions with purpose and consistency if you really want to make a change. Today we cover the difference between a plan set with intention - and how vulnerable that can be - and simply exercising to check the box.
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Most bodybuilders know that good quality sleep is non-negotiable for maximum aesthetic gains. But can you still perform well in the gym if you're a little short on Z's, or should you dial it back? Today's episode is all about sleep gains, sleep tips, and what to do when your sleep tank is running low.
Today I'm joined by my friend and special guest Ben Patrick, who has gotten thousands of people out of knee pain and is a dedicated athlete, coach, and business owner. We're discussing how we learn and experiment on ourselves as athletes, and translate that into programs that we share with athletes and clients all around the world. Enjoy this inside look into what goes into training, eating, and developing programs for a wider audience.
With a new Cardio Challenge coming to our Persist program, we revisit the theme of endless options in the fitness landscape and how to choose what to bring into your training. When do you stay with the tried and true, and when do you add more on? Choose your own adventure with the tips in today's episode.
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Ever use a macro calculator to dial in your nutrient intake or understand your daily calorie requirements? Despite those precise-looking numbers, arriving at a formula that works for your real life isn’t an exact science. We’ll walk you through the inner workings of calculating macros, how to avoid common mistakes in the process, and what you can expect with our free tool we built for you!
If you’re past the point of an aggressive weight loss plan, you may be wondering what it takes to sustain a lean physique. Does it have to be a daily struggle with hunger, cravings, and food prep, or should it feel like a breeze? Let’s get real - and talk about what it really takes to make minding your nutrition a long term habit.
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We all expect that training in the gym will be less comfortable than sitting on the couch. But where’s the line between discomfort and pain, and is “no pain no gain” really true? If you’re working with injuries feeling vulnerable due to age and inactivity, we dig into relating to pain when it comes to getting stronger.
The best kind of aerobic training is NOT the kind that makes you part ways with your breakfast or pound your joints to a pulp. Learn the FBB Formula for Cardio Success and you too can learn to love aerobic work. Cardio is a skill that can be progressed without pain or boredom, and lead to huge mental and physical benefits. We’ll show you how in this episode.
This episode is sponsored by LMNT. Try a free sample pack at http://drinklmnt.com/MarcusFilly
You might think of mobility work as a separate activity from training - but we’re here to show you how to get into beautiful back squats and other compromising positions by strength training in end ranges of motion. Tap into these tips to make some gains, prevent injury, and feel amazing in and out of the gym.
It’s time to train but the call of the couch is strong - what do you tell yourself to get on your feet? Even the most advanced athletes struggle with discipline and motivation sometimes - so today’s episode will help you frame how to get out of a funk.
If you’ve ever done a full Functional Bodybuilding workout or training program, you’ve probably noticed there’s a lot going on - from the movement selection to the tempos to the way the conditioning is structured. So what goes into all that? Join us for this conversation on how FBB group programs are designed, and what you can take away for yourself.
We've all experienced a degree of shame or self-consciousness around our bodies. And while therapy is where to turn if this seriously impacts your daily life, the way we see our bodies has tremendous impact on how we approach our training and nutrition. Today we're opening the conversation on this tender topic to share our thoughts on how to view your own progress in a more positive way.
You don't have to give up your weekend work all day in the kitchen to make tasty, nourishing food. We'll walk you through a system for fast meal prep any time you need it. Learn these basics and you'll gain the confidence to cook protein, starch, veggies, and fat in meals that are easy to track, digest, and throw together on the go. Sponsored by Airwaav - visit https://airwaav.com/MF10 for a discount on your performance mouthpiece.
The fitness and health industry is usually segmented into specifics: physical therapy for injuries, nutritionists, trainers, and more. And while specialists will continue to have their place, more and more coaches are developing knowledge in many areas to connect the dots between training and health. Today we take a look at how an approach like Functional Bodybuilding can build a bridge out of pain or poor health, to anywhere you want to go.
The world of CrossFit exposed a lot of people to a physique that had seldom been seen before: lean, muscular, and powerful bodies for both male and female athletes. If you started training to look like a CrossFit superhero, you’ve probably discovered that a few classes per week won’t cut it. So how do you get the CrossFit look? We’ll break it down in today’s episode.
Let’s take nutrition back to the basics with two simple practices that will instantly upgrade your eating. Before you bust out the calculators, go keto, and download a fasting app, circle back to the simple things that make a ton of difference. Nutrition doesn’t have to be complicated to get you looking good, moving well, and feeling nourished and satisfied by what you eat. Give these tips a try and let us know what questions come up.
We’re coming full circle from growing up with conventional gyms to the stripped-down CrossFit box, where “globo gym” is a bit of a dirty word. Now with the purchase of some new machines for the Functional Bodybuilding headquarters, we’ll be exploring ways to look good and move well with all types of equipment. If you train at a conventional gym or want to know what role these machines have within Functional Bodybuilding, this episode is for you.
If you’re transitioning from having a personal coach into a group program or the other away around, what expectations should you have and how can you make it a success? Today we’re talking about the nuances of personal coaching and group design, and how to get the most from either scenario.
Marcus often gets the question of how he would do now in the CrossFit Games after retiring from competitive fitness. So he took on a day of training and eating straight from his journal when he was prepping for Regionals in 2016, where he placed 3rd. Find out how he did, how it felt, and what you might expect if you’re a Look Good Move Well athlete who loves to throw down from time to time.
Following up on the Nutrition version of this topic, we're weighing in on minimalist training shoes, max effort lifting, fasted cardio, and more. What's totally overrated, and what should you try out next in your fitness journey? Join us and let us know if you have other questions on what's totally overrated in training, and what you might be overlooking.
We're hitting you today with nutrition themes and our opinion on whether to skip them or give them a go. Should you incorporate cheat meals, time nutrients around training, or swap a big gooey brownie with the "healthy" version? Listen in to see where we stand on how nutrition fits into the Look Good Move Well lifestyle.
Has anyone ever told you that you care about fitness too much? Today we’re talking about unexpected benefits and experiences around prioritizing fitness in your life. Make your own rules, leave judgment behind, and listen in.
Do you hit every workout as hard as you can in pursuit of top end strength, or pull back to prioritize quality and full range of motion? As we enter a new training cycle in Persist, we break down what you can gain by leaving something in the tank.
You don’t have to be a competitive athlete to find value in testing your fitness from time to time. As we head into a Benchmark week in the Persist training program, we recall our scariest tests, what we got out of it, and how to have a worthwhile experience any time you test yourself - in fitness or in life.
If you’ve ever had a tweak or injury creep up, it can be scary, disappointing, and leave you unsure where to turn. We’re here with some overlooked areas to help you heal. Come learn about evaluating injury causes, how to eat for better recovery, and what to do going forward to stay healthy and strong.
As a health and fitness enthusiast, do you ever feel like a loner in your own home? Making changes to your nutrition and exercise habits is hard to begin with, but even more complicated when the people in your home or immediate vicinity don’t share the same outlook. Listen in for mental frameworks and practical tips about how to handle these tricky situations and stay connected to your goals.
Following up on the “Natty or Not” episode, today we’re talking about transparency in the fitness industry. Nobody wants the wool pulled over their eyes when they buy a training or nutrition program - hear our thoughts on what goes on behind the scenes in fitness marketing, and how to spot snake oil vs. the real deal.
We all want to defy the odds and head into our later years fantastically fit. But not only do our bodies change, our lives get more complex - which means less energy to chase PRs, and more stress in the bucket. But there are more ways than one to make progress - listen in for some mental reframes and plans to stay fit in your senior years.
Today we’re having a very honest conversation about a frequent accusation - that athletes who look good, perform well, or both must be using performance enhancing drugs to get an edge. But before we tell you what is - or isn’t - in Marcus’s medicine cabinet, let’s look at what “natural” really means in the context of sport and daily health, the role of hard work and consistency, and the stigma of supplementation.
We asked the question behind the very common question of what Marcus eats: why do so many people ask, and what takeaways are they applying for themselves? Make more sense of macros and calories with what goes into the formula - and what you can (and can’t) learn by example.
You know the feeling - you start eating cookies and then you may as well eat them all, and get “back on track” tomorrow as if it’s the last cookies you’ll ever have. Why does it happen, and what helps? We’re digging into this common occurrence - and how to keep from falling off the cliff.
When it comes to nutrition, the numbers often tell a different story than our perception of how much or little we eat, and whether our approach is working. Today we dig into the gap between what we think we know and what’s actually happening on the plate, and the difference in counting calories and macros to learn your defaults vs. moving toward a specific goal.
Many athletes found Functional Bodybuilding after coming from the CrossFit world - because constantly varied training has its limits. What can you expect from Functional Bodybuilding that's different, and what's the same? We cover periodization, control points, and what those fancy moves on Instagram are all about.
If you come from a CrossFit background you're likely familiar with the Open. Drawing on Marcus's extensive competitive and coaching background, we'll cover how Functional Bodybuilding intersects with the Open, who should definitely sign up, and what happens when you attempt an Open workout on zero sleep - plus a bonus tip for anyone hitting the workouts. Good luck!
The kettlebell has evolved from fringe training tool to household fitness staple - so we're talking about how to get the most from your minimalist training. From pre-hab or rehabbing injuries, to strength work, to skill work and conditioning, kettlebells give you a ton of variety whether used by themselves or in combination with other equipment. Come learn how we approach kettlebell work with Functional Bodybuilding, how to get stronger using the same weight, and why complex skill work is so valuable in training.
Have you ever been in a training program with different tracks, and haven’t been sure which to choose - so you choose them all? Or have you hopped from one training style to another, and had trouble sticking to one thing? Today we’re talking about how shiny new things can keep your motivation high - but also might not get you where you want to go. There’s a difference between adapting within a thread of training that keeps everything connected, and taking an entirely new tack - listen in for our thoughts on how to get the most from multiple training options.
What do you do when you’ve been seduced by a training method or nutrition craze, only to find yourself questioning why your shoulders are still jacked up, or why you’re still putting on unwanted weight? For true longevity and sustainability in any method, there will come a point when you need to adapt day to day for your own unique needs. Today we’re talking about uncovering bias, asking deeper questions, and becoming an active participant in the design of your own plan.
Following up from our last episode, today we talk through the business decisions we made over time in transitioning from a 12-week online fitness program into an ongoing group subscription model, as well as the differences in coaching individuals vs. larger groups. If you're trying to grow your business online, we cover customer research, pivoting in the pandemic, and the fears and doubts that come with the territory of entrepreneurship.
If you're curious about how Revival Strength and Functional Bodybuilding got started, we're sharing the story of how our business partnership began along with a few practical takeaways. How did Marcus go from former affiliate owner to coaching a few remote clients to a starting a booming online business? If you're trying to establish more of an online presence, work with a dream client, or pivot your fitness business online, we hope this conversation will help.
The feeling of getting stronger and fitter is what motivates many people to keep coming back to the gym. But we all know there's a limit to how much we can lift. Aside from adding more weight to the bar week by week, there are many ways Functional Bodybuilding can still help you chase a feeling of progress. Listen in for some other ways to think about progressive overload, and how to stay connected to your training past the point of PRs.
Coming face to face with a tough workout or competition brings up anxiety and fear for everyone. So what can you actually do to make it better? Today we're talking about the moment Marcus wanted to quit, as well as the smaller tips and tricks we use to get us through blah days or intimidating moments at the gym.
We're wrapping up the season by responding to some of your most frequent questions on training and nutrition - with some unexpected answers. Learn why bicep curls won't always grow your biceps and what does work for growing muscle mass fast. Trying to burn more calories to lose weight? Hear why you should consider eating way more. And we'll finally answer the most commonly asked question: "Hey Marcus, what are your macros?" Listen in and submit your burning questions!
Athletes with backgrounds in seasonal sports know how training adjusts throughout the year depending on when peak performance is needed. But where does periodization fit in for the general population? Even if your only goal is to get a sweat on, periodizing can help your consistency by seeing and feeling progress on strength, skill, and mental capacity week by week. We'll break down how periodizing can help you stay motivated all year long, and how we do it with Functional Bodybuilding
2020 is finally OVER! You might be feeling extra pumped about a fresh start - but we can't erase the past months and jump back into fitness and nutrition at warp speed. Build consistency you can keep with some keystone practices that focus on quantity, quality, and movement in a way that will set you up for success.
Want to live a life free from carefully tracking your calories and macronutrients? A worthy goal - and investing in some good data collection first will help set you up for success. Today we're talking about how to balance ballpark approaches and following your body's cues with informed intuition to make sure you get results.
How to get a lot when you only have a little? That's the ultimate question when it comes to training in the era of pandemic-related gym shutdowns. Keep growing, evolving, and getting better with these Functional Bodybuilding guiding principles - and yes, you can still get muscular and lean even with zero equipment. We'll show you how!
The majority of people will get terrific results simply by hitting the same caloric or macronutrient targets consistently. But for those who have it down and want the extra edge, eating different amounts of calories or macro amounts on different days of the week can tap into some added benefits. We'll break down how cycling works and why you might want to try it, and how to know you're ready to take your nutrition to the next level.
When you hit mental and emotional walls that steer you away from your training and nutrition plans, how do you get back on track? Whether it's an anxious moment around indulgent food or a belief that holds you back from making progress, we'll cover a few common situations and how to become self-observant in order to break free.
When it comes to changing body composition, most people focus only on training and nutrition. But NEAT (Non Exercise Activity Thermogenesis) is a key component in how much energy you burn during the day, and can also help you keep moving without overloading your body with training stress. Learn how NEAT works and how to get more, especially during the winter months.
Mashing strength and conditioning together doesn’t always work - so how can you accomplish both effectively, without losing your gains or your endurance? Today we cover the Aerobic Bodybuilding training style, and why it’s effective for so many - especially first responders and people who are short on time.
You don’t need to use special breathing tactics to get an effective workout. But if you find yourself seeing stars during heavy slow lifts, or struggling with your breathing during conditioning work, these tips will help. Listen in for why grunting is good - plus a strongly-worded mantra when all else fails.
Ever gotten lean on a calorie deficit, then wondered why it stopped working? When Plan A no longer works, it's time for some self awareness - and perhaps trying something that will push you outside your comfort zone. So what to do instead? We'll hit on the common traps that get people stuck in their nutrition, and take a fresh look at how balancing quantity and quality can get you unstuck.
It's all new-season, a new episode, and a new voice on the podcast. My business partner and marketing director, Satya Khan, and I are talking about how to avoid turns in your training that can lead you to burnout, injury, and sitting sadly on your couch. There are always lessons in making mistakes, but I'll give you my top tips to keep your radar on for trouble ahead - plus a movement quality challenge to put these ideas to use.
As we close our 9th season and say goodbye to Misbah, we look back at how Functional Bodybuilding has evolved as a training method where you don’t have to do it just one way. Whether you love heavy snatching or just want to run better, Functional Bodybuilding is a tool that can help keep you healthy and strong for the long haul. And we’d like to know: how has Functional Bodybuilding impacted you? Leave us a message before we return for an all new season!
It sounds so simple - but does it work to change your body simply by burning more calories than you eat? Energy in is impacted by more than just your food. And energy out is more nuanced than your daily sweat sesh. If you’re only focused on calories, the equation will work - to a point. In this episode, we’ll cover what else to consider so your nutrition boosts your metabolism, keeps you from crashing, and stays in the sustainable zone.
Information on what to eat is often conflicting - and protein is no exception. We know the importance of protein for building muscle and getting lean, but is it healthy long term? How much is the right amount, and what are the signals that can help you find out? Listen in to clear your confusion and make the perfect protein plan for you.
With this week's release of Functional Body Composition 2.0, we've created separate tracks for males and females for the first time in our online programs. So what are the physiological and mental differences at play? Dig in with us and learn more about neuromuscular efficiency, rep ranges, and how training motivation factors in.
Do you take it as a given that your metabolism will slow down in your 30s, 40s, and beyond? Dig a little deeper with us as we examine the myths and misconceptions around how metabolism works. The way your body responds to training, nutrition, and life will definitely change over time - but you have more power than you might think when it comes to looking and feeling amazing.
In Part One we covered how to calculate your calories - but there’s no such thing as a magic macro formula. Today we dive into where to take this estimation, how it translates to food on your plate, and where to go from there to find a formula that works for you - including common stumbling blocks and other factors that will help make your nutrition plan sustainable.
The numbers of your calories and macronutrients aren't magic - and they're only one piece of mastering your nutrition. But understanding how they work, how to get them, and how they fit into the context of making nutritional change is an effective tool for change. In this two-part episode, we demystify the numbers and tell you exactly how to calculate calories - as well as what else to do for your nutritional plan.
If you had to bias your preference, which one would you pick? Training to look good and training to win are two different things - but you can find a happy medium with the insights from today's episode. We also cover where clients tend to get stuck, and how to make sure you're approaching your nutrition for sustainable success.
Need to move your fitness coaching business online? We mentor and work with many personal trainers and fitness coaches who are adapting to the times through virtual coaching. But there are tools, skills, and mindsets that are unique to the online setting that will make or break your ability to connect with clients and manage your time well. Listen in for tips from our years of experience coaching athletes one on one, without every laying eyes on them in person.
A lot of people are reaching out because they realize they may be working out at home for quite some time, and they still want to see some progress. Today we give a few points to think about when you're looking for just one or two pieces of equipment that will keep your home fitness going strong.
Is the person with the top workout score the healthiest? Do they have the best body composition? Not necessarily - because chasing intensity in workouts yields a different outcome than conditioning for aesthetics. Today we dive into Functional Pump Conditioning methods for aesthetics, and discuss the difference between that and a performance-focused conditioning approach.
Marcus and Misbah return for a new season and dive right into a topic we get many questions about. Intermittent fasting is a trending idea, but shouldn't necessarily be the number one tactic if you want to lose weight. So let's talk about where it might sit on the priority list, how to experiment with fasting windows, how fasting fits in with training, and other tips to help you build sustainable healthy practices.
Recently the Black Lives Matter movement - and CrossFit CEO Greg Glassman's response - ignited a firestorm within the community of athletes, coaches, and gym owners. Here's our perspective from years of operating both inside and outside of the brand's umbrella on the benefits and downsides to each, and the responsibilities that come with forming your own unique approach to fitness. What will each of us do to make fitness more diverse and inclusive? Let's start the conversation.
As gyms reopen around the world and quarantine comes to an end, we're reflecting on the biggest takeaways. Shaking up your routine has a way of bringing priorities into focus - will you change anything about your health and fitness now moving forward? We're highlighting our biggest lessons learned about training motivation, simplification, and more.
Take control of your progress and develop a meaningful, fulfilling relationship with your coach - or on your own fitness journey - by owning the four key points in this episode. When you do, no one else will be responsible for your successes and failures - they belong to you. Paying for coaching? Set the expectations for each side together and magic will happen! We'll show you how.
When clients get into the gym, we assess their movement before writing them a training program - so why not do the same for nutrition? Before you take on a detailed macro counting and supplement regimen, use this three-phase guide to take stock of your nutritional level, and build great foundations for lasting positive change.
When the clock cuts you short, take control of your training with these guidelines on how to make the most of your time in the gym. We’ll walk you through a 30 minute, 45 minute, and 60 minute workout blueprint so you have a great session even when kids, calls, and your calendar await.
If you've had a question lately, chances are we cover it in this episode. How much is too much protein? How low is too low carb? We're hitting it all along with getting more muscle ups, intensity overdose, and how to teach what you know to others.
After a long stretch of sheltering in place, many clients and business owners are eager to re-open their gyms -- but to what? The new normal introduces a host of questions and considerations around safety for members first and foremost. And on the business side, framing a feasibility plan around square footage, pricing and profitability, and procedures. Hear what we're thinking about opening back up and keeping clients healthy and happy, while keeping the business afloat when all the rules have changed.
More and more reports on the risk factors for serious complications from COVID-19 are naming obesity as a factor. Making a long term commitment to the changes necessary for losing a lot of weight is a serious endeavor, and there is no better time than now to improve your health or help a client or loved one make a lifestyle shift. Here's how we would frame the discussion around obesity, and help cut through the noise of what to prioritze and what to expect.
Many of you out there are fitness professionals taking your business online for the first time, or athletes who are new to the online coaching experience. What works well isn't so much the workout, but the personal touches that bridge the physical gap we all now find ourselves behind. In our years of experience coaching athletes online, we've learned what makes it fulfilling and sustainable for both coach and client. Listen in for how to structure an experience that works.
Feeling bored with staying at home, or finding new windows of time now that your commute is gone? These unique circumstances are the perfect opportunity to direct energy toward the things you’ve wanted to get a handle on for awhile. Take a small step towards better sleep, quality movement, nourishing yourself well, or deepening relationships in your life. Listen in and we’ll show you how.
Stress eating and mindless snacking are two themes we're seeing a lot of as the COVID-19 pandemic continues. When your routine is upended, it's harder than ever to maintain good nutrition - and even harder if you're not a confident cook. Here are our recommendations for what to pay attention to and what to try for yourself to guide your body towards food that keeps you feeling good.
As the #stayhome movement attempts to fill the fitness gaps with bodyweight workouts and burpees, you may be struggling with motivation or the logistics of working out at home. Moving your body is more important than ever to combat stress and keep you healthy. So here are some keys to getting into a good routine and keeping the positive feedback loop going, whether you have a home gym or just a spot behind the couch.
In this dispatch from the COVID-19 quarantine zone, we're opening the discussion about how to respond to the worldwide crisis: try to simply hang on and survive, or choose to grow? We have a choice in how we respond, and there is always something big or small to learn from as we uncover what's really essential. This is what you train for - and we're here to help.
Go beyond the buzzwords and learn exactly what intermittent fasting is all about. Why, how, and what to expect? What times of year might be optimal for fasting, and what are some of the benefits and roadblocks you might encounter? Intermittent fasting can be a useful skill to add on top of your foundational nutrition practices - find out more in this episode.
Why use nasal breathing in your aerobic training, and how do you get started? Breath control can give you an extra edge as an athlete when you master these techniques - and can also be a useful tool for transitioning between fight or flight stress responses into rest and digest. Today we'll talk about how to implement these tools for yourself - give it a try!
Working on improving your fitness carries over to many different aspects of life, in and out of the gym. Today's listener submission prompts us to connect training to our biggest takeaways for life - and invites you to do the same.
Surge ahead in building great foundational habits by using the learning methods that work best for you. When you develop awareness of what really works - and where you get stuck - you can overcome the points that make most people quit when they're trying to change how they eat or train. Dive right in and get overwhelmed? Listen and think carefully, then tentatively try a step? What physical cues have worked best for you in training for a movement concept to really sink in? This episode will help you get a grasp on how you learn best so you can put that knowledge to use!
When a perfect organic diet and hours of exercise are taken to an extreme, it puts your mental and physical health at risk. Let's take an honest look at when healthy habits that started with the best of intentions become all-consuming - leading to depression, isolation from friends and family, and poor physical health. We are all drawn to people in the public eye who seems to have it all together, but what's beneath the surface of extreme lifestyles in health, training, or even business? Peel back the layers and find what balance means for you.
Of course you can have some of both - but a recent Morning Chalk Up op-ed got us talking about limitations of the group fitness model when more care and individual attention is needed. Gym owners, coaches, and clients all need to win, so what do you offer or look for as a client, and at what price? Todays discussion will give some food for thought from the perspective of the individualized coaching service.
We will all encounter a day when our best effort does not look the same as it was a few years ago. Comparing yourself to others or to previous versions of yourself when your life circumstances, time for training, and physical body has changed will rob you of joy - and disconnect you from your health and fitness. Today's action plan will help you reframe what your best effort looks like and help you stay consistent to find happiness and purpose in your training - no matter what it looks like for you.
When we asked what's on your mind, many of you had the same response: MUSCLES. So if you just plain wanna get jacked, what's the best way to go? From what and how much to eat, to macronutrient strategies, to training volume and more, we're breaking down what it really takes to pack on the pretty pounds. And for those of you who still want strength without hulking traps of steel, these tips will be good insight for you into how muscle development truly works.