Sweat Sanctum Podcast: Recent Episodes
sweatsanctum
Welcome to the Sweat Sanctum Podcast. I'm Coach Tom and my mission is to help you find your best self through better health and fitness. Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
In this episode, Coach Tom shares five things he wishes someone had told him when he was starting his fitness journey. He emphasizes that transforming your body takes time and patience, and it's important to trust the process and keep pushing forward. He also highlights the importance of finding a coach or someone to hold you accountable, as well as the need to fuel your body with enough food to support your goals. Coach Tom advises following a proper training program and not getting caught up in minor details, but instead focusing on mastering the basics and taking consistent action.Chapters
00:00 - Introduction and Overview03:22 - Chapter 2: The Value of Accountability in Your Fitness Journey04:49 - Chapter 3: Fueling Your Body: Don't Fear Food06:13 - Chapter 4: The Significance of Following a Proper Training Program07:09 - Chapter 5: Mastering the Basics: Stop Sweating the Small Stuff08:36 - Conclusion and Call to Action
RESOURCES
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Stoked Metabolic Transformation Challenge
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
$15 Off your First Order from Just Meats Promo Code: JUSTMUSCLEMOUSE
1st Phorm Phormula 1
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
In this episode of the Stoked Metabolic Coaching Podcast, Coach Tom discusses the key factor(effort!) that differentiates those who succeed in reaching their fitness goals from those who fail. He asked his Facebook community to describe the one word that makes the difference, and while he received various answers, the most common one was 'consistency.' However, Coach Tom argues that consistency alone is not enough for next-level results. The missing element is effort.He emphasizes the importance of putting in daily effort, pushing oneself to the next level, and constantly analyzing and improving one's workouts.TakeawaysConsistency is important in reaching fitness goals, but it is not enough for next-level results.Effort is the key factor that differentiates those who succeed from those who fail.Putting in daily effort, pushing oneself to the next level, and constantly analyzing and improving workouts are crucial for achieving desired results.Motivation gets you through the door, but discipline and consistency keep you going and help you achieve results.Tracking progress is essential to ensure that you are making progress and to identify areas for improvement.Chapters00:00 - Introduction and Motivation Monday03:05 - The Importance of Consistency04:31 - The Role of Effort in Achieving Results06:24 - Going Beyond Consistency for Next-Level Results07:52 - The Significance of Daily Effort08:21 - ConclusionRESOURCESRESOURCES
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Stoked Metabolic Transformation Challenge
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
$15 Off your First Order from Just Meats Promo Code: JUSTMUSCLEMOUSE
1st Phorm Phormula 1
Keywords#transformation #personal #personaltransformation
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Summary
Coach Tom shares his personal journey from being out of shape to becoming a fitness coach and the creator of Stoked Metabolic.
He discusses the challenges, transformations, and the impact of fitness and nutrition on his life and the lives of others.
Chapters
00:00 - From Fluff to Fit: A Coach's Journey
07:36 - The Impact of Fitness and Nutrition
RESOURCES
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Stoked Metabolic Transformation Challenge
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
$15 Off your First Order from Just Meats Promo Code: JUSTMUSCLEMOUSE
1st Phorm Phormula 1
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Summary
In this episode, Coach Tom discusses the weird and unconventional ways to lose fat and improve fitness.
He shares personal experiences and insights on topics like cryotherapy, chewing gum, purple foods, spicy foods, laughter, mindful eating, scents, dancing, sleep, and hypnosis.
Additionally, he announces the upcoming transformation challenge for his clients.
Chapters
00:00 - Unconventional Methods for Weight Loss and Fitness
05:35 - The Power of Laughter and Dancing for Calorie Burning
07:26 - The Crucial Role of Quality Sleep in Weight Loss
09:19 - Announcing the Transformation Challenge
RESOURCES
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Stoked Metabolic Transformation Challenge
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
$15 Off your First Order from Just Meats Promo Code: JUSTMUSCLEMOUSE
1st Phorm Phormula 1
Keywords
fitness, health, weight loss, unconventional methods, cryotherapy, chewing gum, purple foods, spicy foods, laughter, mindful eating, scents, dancing, sleep, hypnosis, transformation challenge
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Summary
In this episode of the Stoke Metabolic Podcast, Coach Tom discusses the importance of strength training for runners.
He highlights the benefits of strength training, including injury prevention, enhanced running performance, and breaking through plateaus.
Coach Tom also addresses common concerns about strength training, such as the fear of bulking up, and provides practical advice on incorporating strength training into a running plan.
He emphasizes the importance of recovery and encourages runners to embrace transformation to finish the year strong!
Takeaways
Strength training is essential for runners as it helps prevent injuries, improve running performance, and break through plateaus.
Runners should not fear bulking up from strength training, as it primarily leads to lean and toned muscle development.
Incorporating strength training into a running plan, along with adequate recovery, is crucial for long-term success and improved performance.
Joining a transformation challenge can provide motivation and support for runners to finish the year stronger and achieve their fitness goals.
Chapters
00:00 - The Importance of Strength Training for Runners
03:18 - Overcoming Plateaus and Injury Prevention Through Strength Training
04:16 - Incorporating Strength Training into Your Running Plan
08:30 - Joining a Transformation Challenge for Long-Term Success
RESOURCES
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Stoked Metabolic Transformation Challenge
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
$15 Off your First Order from Just Meats Promo Code: JUSTMUSCLEMOUSE
1st Phorm Phormula 1
Keywords
running, strength training, fitness, injury prevention, running performance, plateaus, bulking up, recovery, transformation challenge
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Ready to achieve your fitness goals? Master the strength training blueprint in this video to build muscle and get stronger. Start your fitness journey now!In this episode, Coach Tom breaks down the fitness mindset and provides an actionable plan to start a journey towards a healthier life. He emphasizes the importance of strength training and its effectiveness in increasing muscle mass, improving health, and boosting metabolism. Coach Tom simplifies the confusing lingo and terminology in the gym world and highlights the key movements and exercises to incorporate into a strength training program. He also discusses the five keys to a proper plan: intensity, efficiency, progression, safety, and recovery. Coach Tom provides guidance on how to get started with strength training, including joining a gym, downloading a program, or hiring an online coach.Chapters 00:00 Introduction and Importance of Strength Training02:22 Decoding Gym Lingo and Understanding Key Movements08:07 The Five Keys to a Proper Strength Training Plan10:33 Getting Started with Strength TrainingTakeawaysStrength training is the most effective way to increase muscle mass, improve health, and boost metabolism.Understanding gym lingo and terminology is important for navigating the fitness world.Compound lifts, such as squats, deadlifts, bench press, and pull-ups, are foundational exercises that work multiple muscle groups.A proper strength training plan should focus on intensity, efficiency, progression, safety, and recovery.Getting started with strength training can involve joining a gym, downloading a program, or hiring an online coach.$15 Off your First Order from Just Meats - Promo Code: JUSTMUSCLEMOUSEFree Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Free Four Step Guide to Fat Loss
Stoked Metabolic Group Coaching
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - 1st Phorm Phormula
1st Phorm Ignition
1st Phorm Magnesium1st Phorm Creatine1st Phorm Fish OilKeywords#fitnessjourney #mindset #strength #training #muscle #mass #health #metabolism #gymlife #lingo #movements #exercises #properplan #intensity #efficiency #progression #safety #recovery #gettingstarted
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
In this episode, Coach Tom discusses losing weight with GLP-1 agonists. This ultimate guide will give you everything you need to know about using GLP-1 agonists for weight loss.He highlights the potential risks and side effects of these medications, including hypoglycemia, gastrointestinal issues, and muscle loss.Coach Tom emphasizes the importance of having an exit plan when using GLP-1 agonists to avoid regaining weight after stopping the medication. He also shares his thoughts on the need for a comprehensive approach to weight loss that includes building muscle and maintaining a strong metabolism.TakeawaysGLP-1 agonists are medications commonly prescribed to type two diabetics for controlling blood sugar levels and aiding in weight loss.These medications can have potential side effects, including hypoglycemia and gastrointestinal issues.Muscle loss can occur when using GLP-1 agonists, which can have negative impacts on overall health and fitness.Having an exit plan is crucial when using GLP-1 agonists to avoid regaining weight after stopping the medication.A comprehensive approach to weight loss should include building muscle and maintaining a strong metabolism.Chapters00:00 Introduction and Overview02:47 Concerns and Hidden Dangers of GLP-1 Agonists06:09 GLP-1 Agonists as Weight Loss Drugs11:47 The Importance of Having an Exit Plan14:37 The Need for a Comprehensive Approach to Weight Loss$15 Off your First Order from Just Meats - Promo Code: JUSTMUSCLEMOUSEFree Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Free Four Step Guide to Fat Loss
Stoked Metabolic Group Coaching
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - 1st Phorm Phormula
1st Phorm Ignition
1st Phorm Magnesium1st Phorm Creatine1st Phorm Fish Oil
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
In this episode, Coach Tom shares his top 10 tips for successful meal prepping. He emphasizes the importance of planning meals in advance, using high-quality storage containers, prepping ingredients in bulk, and opting for one-pot and sheet pan recipes. He also suggests freezing meals for later use, repurposing leftovers, and using mason jars for salads. Other tips include batch cooking staples, not forgetting about snacks, staying flexible and experimenting, and utilizing time-saving tools like protein shakers and grills. TakeawaysPlan your meals in advance to save time and ensure balanced and nutritious meals.Invest in high-quality storage containers that are airtight and microwave-safe.Prep ingredients in bulk to save time during the week.Opt for one-pot and sheet pan recipes to minimize dishes and effort.Utilize your freezer for freezing meals and reducing food waste.Repurpose leftovers into new meals to save time and reduce food waste.Use mason jars for convenient and healthy salads on the go.Batch cook staple ingredients like proteins and grains for easy meal assembly.Don't forget about snacks and portion them out in advance.Stay flexible and experiment with different ingredients and techniques.Use time-saving tools like protein shakers and grills for efficient meal prep.Consider trying Just Meats for pre-seasoned proteins to simplify meal prep.Titles00:00 - Introduction and Meal Prep Question03:26 - Bulk Prepping and One-Pot Recipes05:19 - Convenient Mason Jar Salads07:18 - Time-Saving Tools for Efficient Meal Prep10:09 - Try Just Meats for Simplified Meal Prep11:33 - Conclusion$15 Off your First Order from Just Meats - Promo Code: JUSTMUSCLEMOUSEFree Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!Free Four Step Guide to Fat LossStoked Metabolic Group CoachingFat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - 1st Phorm Phormula1st Phorm Ignition1st Phorm Magnesium1st Phorm Creatine1st Phorm Fish Oil
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
In this episode of the Stoke Metabolic Coaching Podcast, Coach Tom discusses the importance of protein and carbohydrate intake for both strength training and distance running. He emphasizes that both macronutrients are essential for muscle repair and growth, as well as providing energy during workouts. Coach Tom shares his personal experience with optimizing his pre-workout routine by incorporating fast-digesting carbohydrates. He also addresses common concerns about protein intake and weight gain. The key takeaway is that protein and carbs should be consumed in adequate amounts based on individual goals and activity levels.TakeawaysProtein is essential for muscle repair and growth during both strength training and distance running.Carbohydrates are the body's primary fuel source and provide energy for high-intensity workouts.Optimizing protein and carbohydrate intake can enhance performance and recovery.Individual goals and activity levels should determine the amount of protein and carbs consumed.Chapters00:00 Introduction and Overview02:46 The Importance of Protein for Muscle Repair and Growth06:15 Optimizing Performance with Protein and Carbs09:14 Addressing Concerns about Protein Intake and Weight Gain12:49 Tailoring Protein and Carb Intake to Individual Goals and Activity Levels13:17 Conclusion$15 Off your First Order from Just Meats www.get.aspr.app/shaus Promo Code: JUSTMUSCLEMOUSEFree Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat! - https://www.stokes.fit/tohttps://www.stokes.fit/riseandruncoachingFree Four Step Guide to Fat Loss: https://www.stokes.fit/fourstepstofatlossStoked Metabolic Group Coaching - https://www.stokes.fit/groupcoachingFat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - https://www.facebook.com/groups/473565331316113
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Summary
In this episode of the Stoked Metabolic Podcast, Coach Tom addresses the question of how to tell if you are lifting enough to make gains.
He discusses the different types of gains, such as endurance, strength, and physique gains. He emphasizes the importance of progressive overload and tracking progress to ensure continuous improvement.
Coach Tom also highlights the need to maintain proper form and avoid sacrificing form for heavier weights. He concludes by emphasizing the importance of having a plan and training with intention.
Takeaways
- Gains can come in different forms, such as endurance, strength, and physique gains.
- Progressive overload is key to making gains in strength and muscle building.
- Tracking progress through apps or other means can help monitor improvements.
- Maintaining proper form is crucial to prevent injury and maximize gains.
- Having a plan and training with intention are important for continuous improvement.
- Maintaining Proper Form for Maximum Gains
- Training with Intention: The Secret to Success
Chapters
00:00 Introduction
03:36 Different Types of Gains
05:31 The Importance of Progressive Overload
08:05 Maintaining Proper Form
10:47 Tracking Progress
14:28 Having a Plan and Training with Intention
$15 Off your First Order from Just Meats www.get.aspr.app/shaus Promo Code: JUSTMUSCLEMOUSEFree Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat! - https://www.stokes.fit/tohttps://www.stokes.fit/riseandruncoachingFree Four Step Guide to Fat Loss: https://www.stokes.fit/fourstepstofatlossStoked Metabolic Group Coaching - https://www.stokes.fit/groupcoachingFat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - https://www.facebook.com/groups/473565331316113
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Summary
In this episode, Coach Tom discusses his recent weight gain of 12.3 pounds over a weekend and shares his perspective on why it happened and why it's not a cause for panic.
He talks about his trip to visit family, indulging in food and drinks, and the effects of gluten, sugar, and travel on his body.
Coach Tom emphasizes the importance of not freaking out over temporary weight fluctuations and reminds listeners to focus on the big picture of their fitness journey.
Takeaways
- Temporary weight fluctuations are normal and can be caused by factors like travel, indulging in food and drinks, and hormonal changes.
- Don't panic if you see a significant increase in weight over a short period of time. It's likely due to factors like water retention, inflammation, and bloating.
- Focus on the big picture of your fitness journey and don't let temporary weight fluctuations derail your progress.
- Maintain a balanced approach to your diet and enjoy occasional indulgences without guilt or shame.
- Remember that weight is just one measure of progress and doesn't define your overall health and fitness.
- Understanding Temporary Weight Fluctuations
- The Effects of Travel and Indulgence on the Body
- "Don't freak out if your scale goes up 12.3 pounds in a weekend."
- "It's nice to not have to focus on your diet and your body all the time. Like you need a break. You need a mental break."
- "Don't wake up Monday and get on the scale and see 213.8 and say, 'Oh my god, all that work is out the window.' It's not."
Chapters
00:00 Introduction and Welcome
05:16 The Factors Behind the Weight Gain
09:3 1Indulging in Food and Drinks
14:11 The Effects of Travel on the Body
18:20 Conclusion and Farewell
$15 Off your First Order from Just Meats www.get.aspr.app/shaus Promo Code: JUSTMUSCLEMOUSE
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat! - https://www.stokes.fit/tohttps://www.stokes.fit/riseandruncoachingFree Four Step Guide to Fat Loss: https://www.stokes.fit/fourstepstofatlossStoked Metabolic Group Coaching - https://www.stokes.fit/groupcoachingFat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - https://www.facebook.com/groups/473565331316113
1st Phorm Phormula - https://1stphorm.com/products/phormula-1/?a_aid=sweatsanctum1st Phorm Ignition - https://1stphorm.com/products/ignition/?a_aid=sweatsanctum1st Phorm Magnesium - https://1stphorm.com/products/magnesium/?a_aid=sweatsanctum1st Phorm Creatine - https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=sweatsanctum1st Phorm Fish Oil - https://1stphorm.com/products/full-mega/?a_aid=sweatsanctum
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Calling all runners, it's time for Night One of the Strength Training workshop hosted by Coach Tom! Uncover the secrets to boosting your performance and endurance through effective strength training routines. We'll also cover injury prevention, benefits of adding strength training to your routine and how to get started!Make sure to subscribe to the channel for more workshops dedicated to helping you become a stronger and faster runner!Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat! - https://www.stokes.fit/tohttps://www.stokes.fit/riseandruncoaching
Free Four Steps to Fat Loss Guide:
https://www.stokes.fit/fourstepstofatloss
Stoked Metabolic Group Coaching - https://www.stokes.fit/groupcoachingFat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content! - https://www.facebook.com/groups/4735653313161131st Phorm Phormula - https://1stphorm.com/products/phormula-1/?a_aid=sweatsanctum1st Phorm Ignition - https://1stphorm.com/products/ignition/?a_aid=sweatsanctum1st Phorm Magnesium - https://1stphorm.com/products/magnesium/?a_aid=sweatsanctum1st Phorm Creatine - https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=sweatsanctum1st Phorm Fish Oil - https://1stphorm.com/products/full-mega/?a_aid=sweatsanctum
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Following up on Mondays listener Q&A we take a deep dive on Brandon_runs_the_worlds question:
"I run 6 days a week and do no strength training. What's the best way to ease into strength?"
Now I know Brandon personally and his transformation is incredible!
He's lost a ton of weight and it's primarily been through a calorie deficit and incorporating running....
But now he wants to mix in some strength training!
Well here I break down all of the details on how I would coach him, what the plan would look like and my concerns as a coach working with someone I know has such a strong love for running!
Related Links / Products
6 Month Coaching Giveaway! - Enter to Win 6 Months of Free Coaching, Giveaway ends April 25th!
Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
In this Listener Q&A episode, Coach Tom answers your best questions!
- Got a Post Half Cold. How long do you allow yourself to recover before working out? @Thenameiscamruns
- Thoughts on Fasting? @kieranfarrell31
- What are the best supplements to take with a cardio and strength training routine? @elsaannastrong
- Explain what you do to be a runner, yet have a physique better than most bodybuilders @raeven_lifts
Got a question you want answered? Leave it in the comments!
Related Links / Products
- 6 Month Coaching Giveaway! - Enter to Win 6 Months of Free Coaching, Giveaway ends April 25th!
- Free Coaching Consultation - Unsure of where to go on your Fitness journey? Let's chat!
- Fat Loss Blueprint - Like Free Stuff? Join our free Facebook Group for all of our latest content!
- 1st Phorm Phormula - 1
- 1st Phorm Ignition
- 1st Phorm Magnesium
- 1st Phorm Creatine
- 1st Phorm Fish Oil
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
In this episode, Tom takes you on his journey from lazy, overweight and beaten down to a health and fitness fanatic to coach, personal trainer and business over.
This is my personal story I hope will inspire you on your own fitness journey!
Learn more about Stoked Metabolic Coaching
Join our Free FB Group
Follow Tom on IG @themusclemouse
Enter to Win 6 Months Free Coaching!
--- Support this podcast: https://podcasters.spotify.com/pod/show/stoked-metabolic/support
Everyone is looking for the competitive edge.
Beginners always start with the same question:
What supplements should I be taking.
That is the last thing you should worry about and it drives me up the wall when someone asks it. Questions about diet and training - now those make sense.
But the one thing you never hear anyone ask?
Is this gym the right fit for me?
I've gone to a hundred or so different gyms in the past fifteen years and they aren't all the same. You can have the fanciest equipment, newest gear and a beautiful facility and it doesn't make a difference.
The right gym needs to do more than that, the right training environment motivates you to push harder and inspires you to bring out your best work.
But how do you find the right gym?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
I can't gain muscle.
I'm a hard gainer.
I'll never be big.
Smells like a whole lot of bull crap up in here.
I met two young men this week, early 20's, having a conversation about how they "can't build muscle".
I'm sorry to say it my friends but that is a whole load of bull. Hot and steamy bull.
And that's how I fed it to them.
Unless you have a medical condition that stops you from building muscle then you've got no excuses.
Except for believing all of the BULL you've been feeding yourself.
Time to take a cold hard look in the mirror and realize if you want to gain muscle you can.
YOU just need to have the right mentality mixed with a few other key ingredients like:
Hard Work
Progressive Overload
Caloric Surplus
Recovery
Sleep
If you are putting all of those in then the above excuses all go bye-bye-bye!
Hosted: www.sweatsanctum.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
Episode 27: Abs are NOT Made in the Kitchen!
How many times has some rip shredded gym rat told you that abs are made in the kitchen?
It's one of the most commonly used phrases by tools of the big box gym world.
And it's also a load of garbage.
Now I'm not going to lie - you need to eat right if you want your abs to show...
BUT!
That is not where abs are made.
They are made in the gym and today I'm going to share my top five ab exercises for getting shredded up and chiseled!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
It's November 9 2020 as I record this.
In 52 days we will be in 2021 and that terrifies me for most of you.
Why?
Because you are already setting your "New Year, New Me" goals and the rest of 2020 is going to be a wash. 52 Days down the drain while you wait for January 1st - a meaningless date - to focus on your goals.
Or you can start now.
Hit play and you've got a 52 day jump on the competition.
BUT I know - Thanksgiving and Christmas and New Years and it's a time to celebrate BLAH BLAH BLAH.
These next 52 days are the days you build the foundation to make 2021 the damn years of your life.
In this episode you'll learn:
- How to capitalize on the next 52 days of your life
- Set goals to take with you into 2021
- Get a jump start on the best year of your life
So don't waste them and let's get to crushing it!
Links and Resources:
Watch on Youtube: https://youtu.be/lIG2NFcQWPE
Sweat Sanctum Fitness and Nutrition: https://sweatsanctum.com
Inner Sanctum Coaching: https://sweatsanctum.com/inner-sanctum/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
The Year is 2020 and gym and fitness culture has us chasing one thing:
SWEAT!
Now sweat is an amazing thing if you are sweating from a killer workout the problem is a lot of you aren't!
We blow through reps, cut out recovery and push our bodies to the brink just so we can leave a pretty little sweat angel on the floor when we're lying down beaten and broken.
We are all guilty of it.
The problem is a lot of the time it's sacrificing the quality muscle gain we are all usually chasing after.
What if I told you some of my best workouts I left dry and smelling like daisies!
It's true... For one reason alone.
I slowed down and focused on the mind-muscle connection.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
Buckle Up.
Strap in.
Prepare to freak out.
Get your popcorn ready.
It's about to hit the fan.
Here it comes.
Are you ready for it?
I bet you never thought you'd hear me say this.....
BUT
STOP WORKING OUT!
Seriously. Stop right now. Listen to this rant. And then - STOP WORKING OUT!
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
You see healthy, lean and muscular guy in the first picture.
You see that same guy downing a Mickey Waffle in the next.
First thought?
I wish I could eat like that and look like you!
FALSE.
What you see on instagram is usually far from reality - my own IG included.
We post the sexy, fun and interesting things.
Why because no one wants to see a plate of broccoli and grilled chicken - it's boring!
Tune in for a little bit about adjusting your perspective and getting a better eye at what's going on behind the scenes!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
You ever have an insanely awesome weekend only for a few people to try and rain on your parade?
Yeah I had one this weekend.
I opened my Facebook Messenger which for those of you that know me is a pretty rare occurrence and saw a crazy message.
This dude, a dude I barely know, I never interact with has apparently decided he "wants to fight me".
Literally that is what he said - I want to fight you.
I'm 35 years old and haven't gotten in a fight since high school, is this a thing grown adults still do?
Even better...this guy lives in my neighborhood and apparently has 30 something mutual friends with me.
I'm a peaceful, loving and professional person - I don't have time to get into a fight with someone but I do have fifteen minutes to take you on a rant about it!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
Keto
Paleo
Intermittent Fasting
The list goes on...their are 100s of diets out their and the vast majority are fads! Fortunately for you I've run my body through the gamut and tried them all out so you don't have to. Today you get my take on the only diet advice you really need. As always the smartest thing you can do is keep it simple and I'm gonna tell you how!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support
This meathead received the best news ever last Friday - Florida gyms were reopening! Yet I couldn't help but feel a little nervous - Was it too soon? What will gyms do to protect my health? Will people take safety precautions seriously? All of these thoughts ran through my head before I stepped foot back into a gym and to complicate things a little more I'm also on the leadership team of a local fitness studio - so now I have to ask how can we be best prepared to keep people safe?
This week I've witnessed some do it wrong, some do it right and am doing everything I can to learn the best from both sides.
Still nervous about heading back to the gym? You're going to want to listen to this one!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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Looking for the edge in your fitness routine? We all are. That thing that pushes us to the next level or keeps us in the game later on in life.
For me I've learned that there is no magic pill or special formula.
Just two things that keep you hungry and wanting more.
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You work out hard for an hour or two every single day, should be seeing fantastic results and step on the scale to no progress.
The problem usually isn't the one hour in the gym it's the way you are recovering in the other twenty three hours of the day.
A vast majority of people are beating their bodies up and simply putting too little concern on rest and recovery. This stalls fat loss and kills gains.
Here are my top eight recovery methods to protect those hard earned gains.
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Ask yourself this question - Is my at home workout not challenging me or am I not challenging my at home workout?
If you are working with limited equipment like the vast majority of us right now how can you increase intensity for your fitness level?
Today we take a look at the 7 Foundational Movement Patterns and how we can scale each one up to our own fitness level.
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Opened up the lines for a little QA session on the often murky supplement industry.
Some of the questions we covered were:
Do I need protein?
What's the best type?
What's in my preworkout?
And my personal favorite "what do YOU take?"
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It's incredible you can have a conversation with two different people that opens up with the exact same line but means something completely different to each of them. This week I had two friends tell me "what a time to be alive" - one friend I felt terrible for the other inspired me to record this episode. Make sure when you wake up every morning the glasses you put on to view the world are the right ones!
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In a matter of months life as we know it has changed completely. We can't interact with friends unless it's through a screen, we are trapped indoors the majority of the day and staying healthy can no longer be done by walking into a gym. I understand it, support it and hope it works but the real question is - how do we stay sane amidst the chaos?
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Episode 12 is a literal deep dive into my day of getting out of my comfort zone and falling flat on my face a few(hundred) times in the process! We tackle why fear today and why it is one of the best feelings in the world!
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Every day we ride a rollercoaster of emotions. Life will hit you with ups, downs and then spin you back around again. Greatness is not defined by those emotions we feel but how we react and respond. Take control of your emotions and start using them to your advantage.
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Often people worry about how they are going to do something. The real question is why are you going to do something? With the right why you can overcome any how. Dive in today and start defining your why.
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The 2000m row is regarded as one of the ultimate tests of physical fitness. Last Thursday I had the opportunity to coach over 100 athletes through this grueling endurance test, you learn a lot about yourself during a row like this and even more while coaching it!
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Today we tackle the number one question I get asked and fun fact - it's also the question I hate the most. How long is this going to take? Sit back and relax because I'm pretty sure you won't like my answer.
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Before I ever lifted my first weight, before I even stepped foot into the gym I had an idol in the fitness world. It was my dad and he taught me one thing early on - Arnold was king. To this day his style and philosophy impacts my training. Here's a look at Arnolds Five Rules.
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When life get tough, crazy and chaotic you have two options....sit in silence or make a podcast and unleash your heart.
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Welcome back and happy 2020! With a new year upon us I have seen everyone sharing and posting resolutions. Here's my take on why I think resolutions are BS and what you can do to set big goals and kick this years butt!
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Burning question time! I probably get asked this one on a weekly basis and the answer is so simple it drives me crazy. Why has my progress stalled? Most likely the answer is simpler than you think. Sit back, relax and get ready to get out of your comfort zone!
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If you want to succeed in the gym you've got to do a lot of things right. Today though we aren't going to talk about that. Todays episode is all about everything you should not be doing in the gym - unless you want to make enemies real quick! Here are my top gym pet peeves!
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Welcome back! Today we've got a quick dive into getting started on your fitness journey. The vast majority of people are waiting for Monday, the first of the month, summer or January First....my question is why? You need to get moving today!
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Introduction to the Sweat Sanctum Podcast. This episode focuses on my background and journey to finding a better life through fitness.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/sweat-sanctum-podcast/support