Pursuit Health & Performance: Recent Episodes
Stefan Kunz
The Pursuit Health & Performance Podcast with Stefan Kunz was cultivated to help YOU every step of your fitness journey! In this podcast, we cover all things fitness, nutrition, health, performance, and mindset to ensure you're set up for the most success with whatever goals you have for yourself. We are on the continuous pursuit to educate, coach, inspire and motivate as many people as humanly possible!
For episode 100, I wanted to do something a little different. I wanted to give you some insight into the principles I follow each and every day that have led to a lot of growth and success in my life. I truly believe if you can follow these four steps and cultivate the persona that pursues these four things, you will grow as a person and be more successful. Serving in the military, being a father and husband, and owning a business has taught me a lot in my 33 years of life. I hope you listen to this episode, reflect deeply, and find where you can apply these principals to your life!
What You'll Learn in this Episode:
0:00 Intro
4:20 - 4 Main things that have completely transformed my life
7:16 - Be a good sponge
9:50 - Have a purpose bigger than yourself
13:46 - Understand that big goals are hard
22:21 - Cultivate grit
24:26 - Be in constant pursuit of your goals
29:00 - You can be winning in every area of your life
—---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:
https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 | https://thepursuithp.com/ |
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Every first responder should prepare meals in some capacity. If you're not taking food to work with you, you're subject to whatever you feel in the mood for once your stomach starts grumbling or whatever crap people bring to work!
After working with hundreds of clients, the number one excuse I hear for not meal-prepping is that people are busy or think it's too expensive. In this episode, I'll show you a few simple ways to prep your food that won't break the bank while saving you a ton of time. That way, you can be consistent with your nutrition and obtain the physique that you've always wanted.
What You'll Learn in this Episode:
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0:00 - Intro
2:30 - Buffet style meal prep
6:09 - Shop around the outside of the grocery store
8:58 - The crockpot method
11:18 - Making time to cook
13:34 - Be careful of food marketing
15:38 - Eat out will ruin you
16:58 - Eating health is NOT too expensive
21:22 - You make time for what is important
23:50 - You need to cook what works for you
=🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:
| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 | https://thepursuithp.com/ |
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Firefighters, Border patrol, law enforcement, and corrections officers are all “tactical athletes” from my standpoint. These careers should be prepared for almost anything to pop off unexpectedly. They might have to fight, sprint, climb, throw, and who knows what else, but if you look at the training programs most are following, there’s a massive disconnect between how they’re training and what their body will be prepared for.
On top of training for performance, nutrition seems to be another Achilles heel for the tactical athlete community. This has led to a lot of these career fields being 20-70+ lbs overweight, which has a direct negative impact on the performance, health, and confidence of the individual. In this episode, I dive deep into a few styles of training I’ve seen to be the most optimal training for the lifestyle, schedule, goals, and physical capability of the tactical athlete. After working with 650+ Everyday Heroes, my team has an excellent pulse on what this should look like!
What You'll Learn in this Episode:
0:00 - Intro
2:31 - How to increase your performance
7:06 - You need to train like you play
7:57 - The #1 cardio you should be doing
12:00 - How to train for specific scenarios
18:19 - You should be doing BOTH of these
30:36 - We often eat out of boredom
34:15 - Finding the balance of how to train
37:27 - Crossfit gets a lot of things right
41:41 - How much time are you willing to sacrifice?
—---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:
| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 | https://thepursuithp.com/ |
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Do your workouts feel like a chore? Are you avoiding the gym because deep down inside you dread each and every second? Look, I used to feel this way about my training, and so did hundreds of our clients before they started our Hero Program. I hit a bad rut back in 2014, where even the thought of going to the gym made me mentally check out and skip the gym. Even if I mustered up enough “motivation” to go, I was winging it and had no real structure, making me feel even more unmotivated. I was unsure whether my workouts were helping me lose body fat and build muscle, which led to even less motivation; it was a vicious cycle, to say the least. I have good news, though. Once I started implementing a few techniques I share in this episode, I not only became motivated to work out again, but I actually got excited to work out, and I kept that feeling all year long!What You'll Learn in this Episode: 0:00 - Intro2:07 -What are you enthusiastic about?5:38 - There are people that would kill to move their bodies like you do9:23 - A very negative way of thinking about working out13:16 - Do you view exercise as a chore?18:00 - It is your responsibility to your family to be in shape21:21 - If you do a program you need to do it the right way—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://pursuit-hp.com/ |
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I thought you were tougher than this?
After all, you know you picked a challenging career that required mental and physical toughness.
So why do you give up so easily on your personal goals?
Seriously, at what point are you going to fight for the life you want?You're so bought into your comforts and so afraid to lose them that they have become your crutch.
Your weekend beers, morning Starbucks runs, late-night sweets, always being "too busy" for the gym, and excessive mindless snacking have been crippling you for a long ass time.
Nothing changes if nothing changes! But if you're not willing to change, you lose the right to complain about your situation.
If you're not willing to fight for it you, then need to own your situation. Own your belly, own your shocking doctor visits, own that your clothes don't fit you the way you want, own your low confidence. Be 100% content with where you're at.
I'm not here to shame you or tell you to change, if you're truly happy then I'm happy for you (seriously I'm happy for you)But if you're not happy, if you know you could do better, if you know you're capable of more, it's time for you to fight for the life you want!!
What You'll Learn in this Episode:0:00 - Intro2:49 - There ARE people fighting for their life6:35 - Why do we wade in toxic worlds? (social media)8:59 - If you are out of balance, you are not fighting11:16 - There will be days that you lose14:05 - Show up for yourself the way you show up for others18:52 - Why do we all of a sudden settle for a lesser version of ourselves?—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 | https://thepursuithp.com/ |
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I see nutrition as the pain point for so many 1st responders and it makes me sad because it’s easier than you think to solve. Number one, this is a HUGE mindset issue over everything. If you have this notion that nutrition will be difficult, then it’s always going to be a challenge for you. Secondly, you might not be aware of all your options when it comes to having good nutrition that helps you reach your physique and performance goals which is why I lay out the four main options you have in this episode.
I’m guessing you’re a person who thrives off of order, structure, and procedures…good! That means you’ll do well with your nutrition as long as you have a plan in place that you can buy into for your goals and lifestyle. Listen in to find out what option will be best for you to start losing body fat, building muscle, and maximizing your performance!
What You'll Learn in this Episode:
0:00 - Intro3:00 - If others can do it, you can too7:30 - Saying you're busy is not an excuse anymore10:05 - You at least bring SOME food to work with you14:03 - You can bring meal prep food18:00 - The challenges of intermittent fasting26:44 - You CAN eat out every day—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| / pursuit_hp | / stefan.kunz.547 | https://open.spotify.com/show/6sljQuI... | https://thepursuithp.com/ |
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Men have heavily dominated the military and 1st responder community, although there has been a shift in the last few decades with more women joining these career fields…and that gets me stoked!At Pursuit, we’ve trained hundreds of women over the last few years in law enforcement, fire, medicine, and military. I truly believe these women can hold their own with the guys, but they need to train hard and prioritize their training. To do this, they need to get into the gym where the men are and follow almost identical training programs. This takes confidence and the right mindset to get in there and stay consistent which is why I bring on Pursuit's very own Coach Riley to talk about how she works with her female clients to help them curate a bad-ass winning mindset!What You'll Learn in this Episode: 0:00 - Intro3:23 - How to get comfortable in the gym as a woman6:23 - Excuses can be reasonable, but they are still excuses11:48 - It is okay to be uncomfortable13:53 - What is the biggest turning point for a woman in the gym?18:39 - What is the hardest thing about fitness26:53 - Start moving your body in some way, shape, or form—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ |
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Are you a quitter?! That even seemed harsh when I typed out this question, but it’s a legit question. Are you someone who says you’re going to do something but struggles to follow through? The habit of quitting has real chemical effects on the brain that you need to be aware of! Take a long look at your life…In some areas of your life, you’re crushing it and executing like a beast, but for some reason when it comes to fitness, you continuously struggle to stay consistent long enough to get good results. Look, you’re not alone when it comes to your training and nutrition; most people can execute but it’s the follow-through long-term that kills them. This habit of easily quitting seeps into other parts of your life and before you know it, your mindset, outlook, career, and relationships, start to crumble. What You'll Learn in this Episode:0:00 - Intro5:32 - Unlocking a new potential8:02 - The effects of quitting in one area of your life, carry over to other parts of your life11:08 - Seeing how the quitting mindset has affected our previous clients15:07 - If you do what you say you will do for the hard things, everything else is easy19:03 - What are some good examples of building a tough mentality?22:10 - Quitting can also feel really good (In a bad way)26:55 - Creating a tribe of others with the same mentality31:12 - The importance of perspective and gratitude34:05 - How can you ask of others what you will not do for yourself—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | si=1fba11b6d0ec4545 | https://thepursuithp.com/ |
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Nutrition is such a highly debated topic in the fitness industry, and for a good reason! I believe that nutrition is so opinion-based that you need to hear people out, try their “style” and find what works for YOU and YOUR lifestyle. As a 1st responder, you need to make sure this happens even more than people in other career because of your crazy schedule.In this episode I give you some insight into the specific carbs I eat if I’m looking to get shredded and perform well, and how I set up my training to compliment my nutrition. What You'll Learn in this Episode: 0:00 - Intro3:10 - DON'T do keto or low carb if you are a first responder5:21 - What is carb cycling?10:07 - My favorite source of carbs15:22 - You will fail your nutrition goals if you do not have staples17:41 - You don't NEED a new diet plan when cutting or bulking22:27 - Tracking your macros is the simplest long term solution—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://thepursuithp.com/ |
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Consistency is KEY to getting in and staying in shape, so why don't you keep setting yourself up for failure? Almost everyone I know has struggled with “falling off the wagon” on the weekend with their nutrition and training at some point.This is why I train at least one day (Saturday or Sunday) on the weekend. It’s been a game changer for me and my clients who have struggled with this vicious cycle. Listen in to find out why YOU should probably be training on the weekends.What You'll Learn in this Episode: 0:00 - Intro
1:00 - I don't like taking rest days on weekends
2:40 - It is EASY to consume excess of 2,000 calories
4:30 - Alcohol is one of the main detriments to your physique
6:05 - Don't restrict yourself too much on the weekends
8:40 - Staying aware of your sleep through the weekends
12:25 - I would rather take a rest day on Wednesdays
14:20 - Pick a high intesity workout for the weekends
17:01 - Make your workouts fun on the weekends
18:24 - Your health habits will improve elsewhere from training on the weekends—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://thepursuithp.com/ |
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If you are in your first year of lifting weights or coming back after taking a few years off, I'm going to classify you as a gym newbie. As bad as that may sound, every single jacked person you see in the gym has been a newbie at one point.In this episode, we cover our personal stories of how we both started in the gym and made progress over the last 10+ years we've been training ourselves and where we suggest YOU start if you are newer to the gym and the whole "fitness thing".
What you'll learn this episode:
0:00 - Intro
3:26 - Being lost in the gym for the first time
5:56 - How coach Bryce got into working out
8:45 - You need to learn the right program selection for you
12:26 - Generally speaking, you should start training for hypertrophy
14:25 - You need to understand what intesity you want to workout at
16:15 - What does your last 3 months of training look like?
21:37 - If you don't see results fast enough... keep going
22:43 - Understand the nutritional basics
25:40 - The food that you eat will determine the AMOUNT of food that you eat
29:30 - How do you consistently implement these tips?
32:20 - Stay off of your phone in the gym
34:00 - Keeping yourself accountable
38:12 - Where you can learn more
40:51 - Coach Bryce's final thoughts
43:00 - Why aren't we excited to get exercise anymore?
—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ |
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Do you have any idea how much protein you're supposed to be eating each day to gain the amount of muscle you want? You might think you know the answer, but there's a lot of misinformation floating around on the topic of protein consumptionTo make things worse, every fitness influencer says something different, and many of them don't look at the scientific research and the studies. Some trainers look at the science, but they don't take into account real-life events, such as training themselves and their clients. You need to look at both ends of the spectrum, the science and individual and client case studies if you want the most accurate information. In this episode, I dive into the science, my personal experience, and my experience as a coach for the past 13 years working with almost 1000 clients!Timestamps:0:00 - Intro3:24: Importance of considering results and feedback, personal experience, and scientific literature in fitness training.6:43: The epidemic of a lack of nutrition education from parents9:39: Importance of protein intake for body composition and muscle growth.13:19: How to stay full during a cut16:20: Excessive consumption is WASTEFUL19:41: What should you be doing post-workout?23:01: The average male should be intaking THIS much protein daily26:11: The construction workers analogy—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸Sources:1. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.2. Macnaughton LS, Wardle SL, Witard OC, McGlory C, Hamilton DL, Jeromson S, Lawrence CE, Wallis GA, Tipton KD. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep. 2016 Aug;4(15):e12893. doi: 10.14814/phy2.12893. PMID: 27511985; PMCID: PMC4985555.3. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
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How many times have you skipped out on the gym because you were short on time? If you were supposed to have 60-90 minutes at the gym, but then life happens and you only have 30-45 minutes, do you just skip it? At some point, you need to stop letting time be the barrier if you want to be long-term successful.
For most people, they just throw in the towel when they feel they don’t have time, don’t let this be you! In this episode, Coach Ryne and I tell you ou how to maximize your results in the gym while only 40-45 minutes from start to finish!Timestamps:
00:00 - Intro
00:45 - Introduction of Coach Ryan as a tactical performance coach with a sports background at Pursuit.
04:28 - Efficient group fitness program with emphasis on compound movements in 45 minutes.
08:02 - Prioritize big compound movements for fat burning, muscle building, and performance improvement.
11:50 - Training for high-intensity performance is crucial for first responders and tactical professionals.
15:13 - Customized training approach combining elements of CrossFit for optimal performance and aesthetics.
19:03 - Efficient training approach focusing on minimizing rest periods for improved strength and overall well-being.
22:20 - Tips for designing efficient 45-minute workouts with high intensity and focus on key movements.
25:57 - Importance of building a strong cardio base for first responders and intermediate clients.
29:30 - Discussion on the framework of custom programming and the importance of adaptability in programs.
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If you're thinking about hiring an in-person trainer, listen up so you don’t make this mistake! There are a lot of options out there so I understand how confusing it can be to choose between in-person, online, group fitness, cookie-cutter Apps, etc.In this episode, I go through the pros and cons of each type of “training” available to you from my standpoint after working with over 1,000 clients in my lifetime. Since this is EXACTLY what I do for a living, I’m biased, but having worked in almost every area of fitness I know exactly what in-person, online, group fitness, and cookie-cutter Apps have to offer!Timestamps:00:00 - Intro04:41 - Introduction to hybrid training and its availability in local gyms.08:39 - Online coaching for form correction and nutrition guidance in fitness training.12:53 - Focusing on nutrition and lifestyle habits over gym training with a personal trainer.16:48 - Nutrition, accountability, education, and guidance over intense workouts for health.20:55 - Aligning training and nutrition for optimal results.28:27 - Comprehensive training approach and the limitations of in-person training.32:39 - Dependency on a trainer due to exceptional workouts leads to an inability to exercise independently.36:49 - Benefits of online coaching for personalized training and nutrition.40:49 - Long-term commitment essential for sustainable fitness results.
Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ |
| https://www.facebook.com/stefan.kunz.547/ |
| https://thepursuithp.com/ |—---------------------🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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I don't know about you, but I would rather start a new routine on Monday than on Friday. It feels like more of a fresh start when you start something on a Monday versus midweek. This is a phenomenon called the fresh start effect and there's a lot of research to back up how the human brain works and why people love waiting until Monday to start, but there is a huge problem regarding this mindset.
This mindset breeds perfectionism and an all-or-nothing mindset. If you have to wait until you "feel" good to start your progress will be determined by how you feel emotionally instead of what needs to be executed for you to be successful
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
Follow Pursuit Health & Performance:| https://www.instagram.com/pursuit_hp/ | https://www.facebook.com/stefan.kunz.547/ | https://open.spotify.com/show/6sljQuIqdFixs3j5xAybCs?si=1fba11b6d0ec4545 | https://thepursuithp.com/ |
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I have a question for you, Is there a BEST split to build muscle? I have another question, Are you following it? If your goal is to gain muscle there are a few things that need to happen.Number one, you need to break down the muscle, number two you need to recover the muscle, and number three, you need to repeat the process. Listen in to find out the training method I’ve taken hundreds of clients through and what specific nutrition helps get them lean and muscular with this training split!!What You'll Learn This Episode:0:00 - Intro1:12 - Looks can be deceiving2:26 - How I did fitness modeling3:00 - There's a difference between athleticism and aesthetics5:13 - Do you want to look good or perform well?8:00 - The split that I follow for functional bodybuilding12:10 - Do full body if you workout THIS many times a week16:10 - THIS is the actual point of working out18:10 - Signs you aren't fully recovered when training22:00 - Getting in cardio, mobility, and strength30:40 - There isn't a PERFECT split36:05 - You are your own science experiment
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Losing fat is simple, but not easy. Even if you lose it, it always seems to creep its way back over the months or years. You lose 30 lbs over the course of 5-6 months, but a year later you’ve gained it back and some. The real dilemma isn’t fat loss alone, the real dilemma is losing the fat AND keeping it offThere’s a reason so many people Yo-Yo weight loss and I’ll give you a hint…it’s not because they don’t know how to lose weight. Listen in to find out how to lose the weight you want AND keep it off forever so you can break this vicious cycle!
What you'll learn in this episode:0:00 - Intro1:15 - Most people will lose weight if they try2:50 - The challenges of travelling4:30 - Getting in shape needs to be a priority for it to work5:40 - If it isn't painful, you won't change8:40 - You need to find NEW negative consequences10:10 - You may be getting used to your negative consequences12:20 - Use losing money to your advantage20:45 - There ARE people that have done what you want to do27:10 - You need to be solution focused29:20 - The negative cycle of losing weight32:30 - You MUST be solution focused41:00 - When you go to make a decision... THIS happens🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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You’re wasting money and don’t even know it! When we break it down further you’re wasting money AND time. If you’re anything like me, wasting money and time is the last thing you want to do. Look, if you’re going to the gym to grow muscle (or burn body fat) you MUST have your recovery on point. If your recovery is crap, your muscle growth will be crap.
The 3 main components of recovery are sleep, protein, and water so optimal recovery doesn’t work unless you have all 3, but the area I constantly see missed is protein intake. This is why you need to know if you should be taking protein powder as a supplement and if the brand you’re taking is helping you hit your results or hurting your potential results.
What You'll Learn in this Episode:0:00 - Intro1:07 - Diving into supplements2:29 - Use supplements if you aren't doing THIS3:28 - The reason the supplement industry is so big6:26 - Protein powder is the perfect way to start and end the day9:40 - I used to not like protein powder15:23 - Number one... you need to take it18:56 - You probably would be more ripped not using protein powder19:36 - If you're dieting down, don't do THIS22:06 - There is ZERO excuse not to hit your protein goals29:14 - If you are a shift worker, you SHOULD use protein powder30:28 - Closing thoughts🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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You have a favorite excuse you like to use and I bet I can guess what it is. I’m guessing it falls into one of these categories
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-Time (too busy)
-Money (too poor)
-Effort (too hard/not worth it)
-Work (also usually a time thing)-Family/Friends (not enough support)
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I’ll be the first to admit I find myself making excuses in certain areas of my life from time to time, but there’s a point where enough is enough.I know you feeling stuck, but that’s only because you have bought into the excuses you've been selling yourself for far so damn long. These are LEGIT things almost everyone struggles with. Question: If that’s the case, how can some people get results while others struggle if we all have the same “legit excuses”? Answer: The people who succeed choose not to take the bait of the excuse. They choose not to use them as a crutch. Be careful though…it’s tempting and almost too easy. It’s the most logical route on the surface which is why you need to be 2 steps ahead of yourself.
This requires a plan, a lot of accountability (from yourself and outside sources), and consistent execution. If you don’t have all 3 in place you’ll fall into the vicious cycle of using your excuses as a crutch your whole life. And that will ALWAYS hold you back from reaching your potential.----What You'll Learn in this Episode: 0:00 - Intro0:53 - Excuses feel really good2:11 - Your legitimate excuse is your favorite crutch3:45 - The point of an excuse is to trick yourself5:42 - Being busy is the smartest excuse you can make8:46 - We need others to validate our excuses10:09 - Fit people hangout with fit people13:26 - Your biggest enemy is the OTHER version of you15:47 - You don't need to reinvent the wheel21:10 - You need to change your narrative22:08 - Look for solutions23:01 - You should actually get mad at yourself26:32 - Start taking action to change your circumstances27:19 - People mistake energy for time28:36 - What do you need to do to get help29:39 - Once you KNOW... you have to take responsibility
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You can change your entire life in 1 year if you avoid these 4 mistakes. I see this happen each year, people come into the New Year with a lot of excitement! After all, a new year is a chance to better yourself and make this year “the year” that sets your trajectory for the rest of your life (basically your comeback year)
As cliche as that may sound, I saw 200+ people come through our Hero Transformation Program in 2023 and make 2023 their fricking year. So what are the things they avoided (and things you should avoid) to make sure they CRUSHED their goals and didn’t fall into the category of the people who fell off the wagon and became the New Year resolution crowd
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1. Unorganized (Lack of planning and organization)
2. Undisciplined (this is a muscle and you need to work it)
3. Unsupportive environment (This falls on you to have the conversations with your family and support system)
4. Unclear vision (You do not have an end goal and don’t have a path)
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Here’s the kicker…one thing can solve thisIf you do this one thing, you’ll avoid all 4 of these pitfalls and become
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1. Organized
2. Disciplined
3. Have a community and more supportive environment
4. Have a clear vision for your goals and action steps
===========
Listen in to find out.
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I feel different about the effort I put in the year and am a bit surprised at myself. I have done deep reflection over the past couple of years and always felt like I was leaving a lot on the table. It was disappointing to know I could have done better, and the reason I wasn’t where I wanted to be was a direct result of my daily effort. When I have my clients do a deep end-of-year reflection (journaling, walking and thinking, talking to me) there’s a lot of brutal honesty where they figure out if they put in enough effort in their 5 buckets of life to grow as a person and crush the year!
What You'll Learn in this Episode:
- 0:00 - Intro
- 1:36 - 5 buckets of life
- 2:51 - Most people want a balanced lifestyle
- 3:48 - Having important conversations about sacrifices
- 5:25 - Taking relationships for granted
- 7:01 - Backing yourself into a corner on purpose
- 8:09 - Perfect balance doesn’t exist
- 10:50 - You can’t have a big transformation without big sacrifice
- 12:15 - You need to reflect and plan
- 13:30 - How to tell if you took enough action
- 14:50 - You need to work harder in the areas you struggle
- 15:40 - Putting in the effort is not something that just comes
- 16:40 - There is too much information out there
- 18:00 - People make time for what’s most important
- 19:50 - You need to make a decision that it's important to you
- 22:10 - You are afraid of committing
- 25:30 - Why you should focus on your fitness first
- 27:25 - Your call to action
- 31:13 - You can’t do it on your own
- 36:10 - My challenge to you
- 37:38 - Conclusion
—---------------------
🇺🇸If you're a Military Member/Veteran, 1st Responder, or Medical Professional and want to get fit for duty and life, then visit us below to find out how you can become one of our 500+ transformations🇺🇸
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The big question...Are supplements worth your money?? Let me explain my thought processI understand that every “bro” on IG says they have the best product! That’s clever marketing, but it makes it very confusing as the consumer to know whom to trust, what supplements are effective, and which ones are you just pissing out?In this episode, I break down the top 3-5 supplements I've seen to be most effective for fat loss, muscle building, and overall health working with hundreds and hundreds of clients over the last 12 years I've been training clients-------------Here’s the list of the top 5 supplements I take each day:👇🏻👇🏻(Link below to get FREE shipping on orders $75 or more. PS, this helps support me!)✅Low-temperature processed whey protein isolatehttps://1stphorm.com/products/phormula-1/?a_aid=StefanKunz✅ High quality & potency Fish Oilhttps://1stphorm.com/products/full-mega/?a_aid=StefanKunz✅ Micro Factor Pack (Daily Multivitamin pack)https://1stphorm.com/products/micro-factor/?a_aid=StefanKunz✅ Liposomal Vitamin D3https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=StefanKunz✅ Micronized Creatine Monohydratehttps://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=StefanKunz
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Balance is complete bull Sh*#
I'm sorry but this whole shift toward a "balanced lifestyle" doesn't work (hear me out)
Why doesn't it work?
It's simple...
Let's break it down logically
YOU had an area in your life (fitness, finances, family, etc.) that was out of balance for a long time which is why you're currently unhappy with the way you look, the way you feel about yourself, and the way you perform in certain areas of you life
If it took months or years of being unbalanced to get you to this point
Why in the hell would you think you can improve these areas of your life?
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This might be new information for you, but the reason you're going to the gym and lifting weights is to break down your muscles, not build them.The building process happens when you leave the gym and a ton of people forget this. Most people are focused on having the "perfect workout when they should be focusing more on having the perfect recovery processHaving the BEST possible recovery means more muscle, more muscle means higher metabolism and a higher metabolism means more food freedom and less body fat. This is why I broke down the most important aspects of recovery that I implement daily...take a listen!
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Let me make this very clear, there are no "best" exercises because everything has context to it. The best exercise for one person might not be the best exercise for the next so every time you're trying to figure out what exercises are best for you there's always a phase of experimentation.
That being said, I do think there are some staple movements that almost everybody should be incorporating if they're trying to get bigger, legs, arms, or really any other muscle group
In this episode, I give you my top three movements for growing my legs and top three movements for growing my arms that I've use the past 10+ years in my lifting career
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Instead of fighting the losing battle of late-night cravings try getting into it a little. This may sound crazy, but it's actually what I do to stay lean and it's worked very well for me. If I could recommend one thing that could keep you at a low body fat all year long it's having consistency with nutrition.For me, this consistency starts first thing in the morning because it sets up my food freedom throughout the day. The more planned you are with your nutrition from your first meal, the more you can have the snacks and desserts you can have later in the evening.That being said, the only way that I can give into my cravings and still keep a lean physique is by making sure my breakfast is on point every day because it sets me up for my upcoming meals and my training in the gym.
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STOP complaining about your shitty situation when all you have to do is learn to win the day. No, it's not some magical formula or reading 100 self-help books.It's four simple steps to follow each day to ensure that you feel accomplished, stay productive, feel confident, and, most importantly, get shit done and stop making excuses.Over the years, I've worked with thousands of clients that think their ultimate version is unachievable. They think that the path to get there is super tricky and confusing. It's definitely not easy, but it's extremely simple! It takes hard work, consistency, and a little bit of grit, but the steps are easy to follow.1. Wake up early2. Get some form of Exercise3. Get outside and practice Gratitude4. Each week, do 1 thing that the version of the old you would have not done
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Wanting to change is not enough. I think we all wish it were enough but deep down inside we know that wanting and hoping doesn't change our situation. If you want to be the man or woman that you inspire to be, then you're going to have to make fundamental changes that are going to be uncomfortable. Everybody who ever achieved anything went through the same changes so stop complaining. Until you can take consistent action you're wanting and hoping doesn't mean anything to anyone.
What You'll Learn in This Episode:
[00:00] - The Challenge of Consistency[01:13] - Dealing with Desires and Self-Improvement[02:28] - Becoming a Better Version of Yourself[03:33] - The Power of Internal Conversation[04:40] - Paralysis by Analysis and Distraction[05:42] - Taking Action towards Your Goals[06:45] - The Importance of Rereading Books[07:58] - The Challenge of Staying Consistent[10:17] - Finding success in consistency and discipline[11:32] - The Importance of Consistency[12:49] - Taking Action: Learning the Essentials[13:56] - Taking Action and Making Progress[14:58] - Consistent Action for Business Growth[16:06] - Laser Focusing and Removing Distractions[17:06] - The Power of Focus and Determination[18:13] - The Importance of Consistency and Having a Why[19:22] - Staying Consistent and Accountable[20:35] - The Importance of Accountability in Achieving Goals[21:44] - Being Accountable to Others[22:52] - Removing Distractions for Focus and Productivity[24:00] - Challenges of Owning a Business with a Family[25:05] - Focusing on the Present Moment[26:14] - Prioritizing the Shittiest Area of Your Life[27:17] - The Five F's: Family, Fitness, Finance, Friends[28:18] - Rebuilding and Pursuing Desires[29:34] - The Most Important Things about Diet, Exercise, and Scheduling[30:36] - The Importance of Prioritization and Accountability[31:44] - Prioritizing the Quality of Your Life[32:54] - The Power of Community
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What you see in the mirror is a DIRECT reflection of the decisions and the work you put in on a daily basis!
One thing that's completely changed my life is regular and intensive self-reflection. Looking in the mirror both physically and figuratively is challenging, and most people avoid it because they don't want to do the inner and outer work that's required
I have good news though, once you can look at yourself and take ownership of what you see in the mirror, you can start to work towards a better version of yourself
I've trained hundreds of clients in my lifetime and can confidently tell you that the people who have the most success are those who take ownership early on and continue to find ways to take ownership throughout their journey.
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I get daily messages on social media from men asking how to grow their chest muscles and calves more than any muscle group. That might not be the muscle group you struggle growing, but I know it's a pretty big stigma in the fitness industry.
For seven years, I struggled to grow certain muscle groups (biceps and quads) and thought I had to do more volume, lift more often, lift with more intensity, or take some secret supplement. I wasn't 100% incorrect, but I was also missing some key components that would've helped me grow my muscles faster and bigger.
Don't make the mistakes I did, wasting seven years blaming your genetics when all you need is the correct information and effort!
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According to University of South Carolina researchers, the average adult makes about 35,000 choices daily! Most of these are unconscious, but I would argue that even the unconscious decisions we have control over if we were to rewire the conscious decisions.
Sometimes even thinking about this process gives me a headache because you literally have to rewire your brain to make better unconscious decisions. I can tell you from experience that I have fallen into the trap of making some pretty bad decisions consciously that led to a really unhealthy lifestyle that was heavily fueled by unconscious decisions. Ultimately, I felt like I did not have control over my life, making it very challenging to find the points that I was failing.
Here's how I look at it...you're a SUM of your habits, both good and bad, but the one that wins is the one you do the most!
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I hate to say it, but I've jumped on the bandwagon of ice baths and getting in a hot, dry sauna from time to time; however, it might not be for the reason that you think.
It seems like every time I check my Facebook or Instagram, I'm bombarded with ads for $5000+ ice baths that supposedly work miracles. But if they're so great, why are they only getting popular now? Cold water immersion and heat exposure have been around for ages.
Is it worth finding a fancy gym that gives you the whole "recovery room" or maybe even purchasing an ice bath for your house? Will this fad go away or is it here to stay?
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As cliché as it might sound, the early bird really does get the worm...but it's probably not for the reason you think.
Waking up early is one of many methods that can make you a complete badass for what it's doing from the inside out. When you commit yourself that you're going to do something challenging that you don't really want to do, it's easy to give up. Waking up early is the lowest-hanging fruit to start your day off with a WIN!
Start your day off by challenging yourself to wake up early when you don't want to. You might say that it's easy, but you're probably the same person that watches three or four hours of Netflix every night just to complain that you don't have enough time to work out....just saying.
Listen in to find out how it's helped me be more successful in my marriage, with my fitness, with my business, and even as a parent!
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I'm sure all of you have followed at least one diet, whether for one day, one month, or even one year.
Things about diets are they usually don't last, which also means the results don't last. I think I've tried almost every diet known to man for at least one week to try things out and to be completely honest with you, I've never found a "diet" I could stick to long-term.
That being said, I have found a way of eating that has helped me get in fitness model shape and doesn't feel like restricting myself too much.
Following this nutritional construct has helped me not only create a better relationship with food, maintain a relatively low body fat percentage, put on a lot of muscle, and allows me to have a social life that involves good food, and sometimes even alcohol.
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If you’re looking to have the body, the bank account, the woman, and the overall happiness, it’s done in a certain order…
And the order might be a bit different than you think
For me, I wanted to be super successful financially ever since I was 18 or 19 years, but had no clue how to get there
Diving into a self development, journey back in 2017, and learning to play into the strengths that the gym/fitness taught me has absolutely catapulted me forward in my professional career and success in every area of my life
I can truly say that fitness has made me happier with myself, have a happy marriage, be a better father, have more faith, have more financial success and freedom, and overall be happier with life
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Do you want to know how I got in fitness model shape?
No, it wasn't steroids
No, it wasn't luck
No, it wasn't even hard work...ok well maybe a little ha
It was SMART calculated planning and patience
You see, I always wanted to make it on a cover of a magazine ever since I started lifting at 15
But If I were being honest...
I never thought that was possible back then
Fast forward 11 years and it happened...
All while going to college full time, raising a young son, being in a long-term committed relationship,
Also studying for other certifications and working 25-30 hours a week
This was a HUGE accomplishment in my eyes at the time (and still is)
But...
It was honestly just a catalyst for bigger and better things like starting Pursuit Health & Performance where we've helped transform 500+ people's lives
Have more faith in your capabilities (Faith = belief + action)
Don't be afraid to work hard
Plan smart and execute fiercely
In this training, I tell you exactly how I did it from the physical standpoint
But more importantly, I tell you what it took mentally
You could do the same if you apply these principals
I know because I'm not the only one...we've helped men do the exact same thing I did
Get shredded while balancing a "normal" life
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Every athlete/gym goer worst nightmare is getting injured, especially a serious one that will take months or even years to recover from
The truth is, you will likely get an injury if you've been lifting long enough. Hopefully, it's nothing serious, but almost every athlete I know has had somewhat of an injury; I've had several injuries, some preventable and some not!
So let's say you had an unpreventable serious injury and you're down for six months not able to train the injured body part. What do you do in the gym? Should your nutrition change? How do you make progress on the rest of your body? Is this time to focus on other weak points? These are all great questions that I answer in this episode.
But there is one thing for certain, don't use your injury as an excuse to do less and stop progressing towards your goals!
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"You are a sum of the five people you spend the most time with"
Have you ever heard this quote? Well, I can tell you that it is true in almost every aspect of life, especially fitness! Fitness is a lifestyle, and when your friends don't have the same goals, dreams, and overall aspirations as you do, it can make things difficult
I spent years letting people drag me down because I was so desperate for friends. I didn't care if they derailed me from my dreams and goals, I just wanted to not be lonely. Ultimately, ended up being lonely anyways because I wasn't really connected with those types of people and further away from my long-term goals
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Most adults have a set time they have to wake up during the weekday and sometimes even on the weekend. So why is it that we don't set a bedtime for ourselves?
There are many habits around sleep, that we often sweep under the rug without identifying the root issue. If you could create better habits around sleep, you would have better sleep quality and hopefully stop making the excuse that it's impossible to get eight hours of sleep each night
I I have good news though, you can change these habits anytime you want and start prioritizing your sleep. If you prioritize your sleep, you will have more energy and more control over your eating habits. This leads to more motivation to exercise and an increased perception of control regarding the ability you possess to change your physique and health
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I can't tell you how many fitness consultations I've been on in the last year, but I would say it's probably 300+ easily. Out of all those conversations with individuals looking to get in shape about 35% of them tell me that they are lazy
It's hard for me to believe because the same people have a career, family, friends, etc...
All things that they have to commit to on a regular basis and have some type of consistency. This poses a good question, is this person actually a lazy person or are they just disorganized to the point where it's causing them to procrastinate, the action they know they should take more than taking action when they know they should take it?
If you view yourself as lazy, you might just be disorganized. Good news, that can be easily fixed!
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Intermittent fasting can be a very effective tool, to lose fat, and put yourself in a calorie deficit, but which fasting window is the most beneficial, and which fasting window is the most detrimental to your physique and performance?
Here's some insight into my personal experience as a coach, helping hundreds of people effectively in a gray inner minute, fasting into their lifestyle as a way to lose body fat and maintain their physique
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My journey hasn't been all sunshine and rainbows. There was a time when I almost entirely gave up on myself, but in order to understand why I kept going you have to know my backstory.
I'm so glad I didn't give up on my dreams, but sadly, I see people every day that have given up. They've settled for less and made concessions with themselves to want less with their lives. Hopefully, my story and my personal journey can help you find the fire inside yourself so you don't give up on your dreams
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Are you suffering right now? Are you really struggling with your health, relationships, finances, or faith? Struggling is merely a precursor to being alive. No great person was ever molded without suffering. Suffering gives you a different perspective and gratitude than others who have not suffered!
I always ask myself, "Should I wear my struggles and suffering as a badge of honor or should I keep them bottled up inside"? My answer to that question is, "Whatever makes you stronger without making you crumble or using your suffering as a crutch to play the victim"
Many people experience immense suffering during their time on earth, but it's what they do after suffering that dictates what type of person they will be. Does the person play the victim card and talk about how bad they have had it? The choice is completely up to you, but know that you WILL have to face trials and tribulations. I would suggest embracing the struggle and deciding what type of person you're going to be prior to the struggle
Or does the person use their struggles to avoid future mistakes, and learn from lessons to better their life in the future?
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Want an amazing physique and a Successful Life? Well...then YOU better master this process👇🏻
Choice, Chance, Change
You must make a choice, to take a chance, if you want to change. A Fear-based mindset makes the thought of taking a chance crippling, thus making the choice (the first thing) EXTREMELY difficult.
What most people might not tell you is the only way to overcome the fear-based mindset is to continue to make choices, despite knowing the outcome. After enough good choices to take a chance, you will have some wins, and that will build confidence and start to get rid of that fear-based mindset
However...you can't put the cart before the horse. You have to go from step 1, to step 2, then to step 3, there are literally no shortcuts in this process!
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Most people think that in order to have a fantastic physique you have to eat chicken, broccoli, and rice, for five or six small meals a day
From somebody that's been published internationally as a fitness model in magazines. I can tell you that this is the furthest thing from the truth! This doesn't mean that you can eat garbage processed food all the time and still have an incredible physique and feel good, but it doesn't mean that you're allowed to have a little variety in your diet and enjoy the food you eat for the most part
Coach Bryce and I go over what we eat to stay in shape, what our clients eat to lose body fat and build muscle at the same time, and what the industry might not be telling you
If you're sick of the food you've been eating or feel like you need to find a new style that better fits your lifestyle then you definitely won't want to miss this episode
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When we really break down what humans desire, I think we desire a few things. Number 1, I think we desire freedom. The feeling of freedom in my opinion is probably one of the most profound feelings in the world. It's hard to know what freedom feels like until you've lost it, but once you've had it, most will do anything to keep it.
Number 2, I think every person desires to be happy. I totally understand. That happiness means something different to each person, but I've never met a person that's happy and isn't free.
After coaching hundreds of men that suffered from low self-confidence, depression, and anxiety, they felt like they lost the freedom to be who they wanted and felt trapped inside their own bodies and minds. The only way they could ever break free is by having the discipline and stepping up their game.
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Should I cut back on my carbs on my rest days?
🥔 🍠🥐 🥯 🍞 🥖 🥨
I wish I could give you a blatant YES or NO on this subject, but the answer to this question is very dependent on the individual's goals👇🏻
I see people only eat protein and salads on the days they don’t go to the gym because they feel like their carbs have to be earned, especially the consumption of rice, bread, pasta, and other starches
In fact, I used to live like this for years and have gone back and forth on what’s best for me. I was constantly cycling my carbs because I felt like I needed to “earn” my food if I wanted to stay lean
There’s 2 sides to each coin! The good and bad are both there…
But which one is better?👀
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If I had a dollar for every time somebody asked me how many days they should work out I wouldn't be recording this podcast, just kidding, I love what I do so I would do it anyways ha. Seriously, though, people seem to be extremely confused about how many days they should work out, what workouts they should be doing, the total volume, time under tension, set, reps, and the list goes on...
Proper programming and exercise science can definitely be challenging, which is why there's so much confusion and mixed-up information within the industry. So, to help everybody out I thought I would make an episode where I tell you the nitty-gritty about what you need to build muscle and create a good physique while spending a crap load of time in the gym.
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I get on over 200 calls per year with men and women telling me that they lack confidence. I am thoroughly convinced that there is a confidence epidemic in America, and I know exactly why. As a society, we have become less self-disciplined, over the last 10 years. We live in a world where we want things immediately.
Instant gratification, impatience, and raising a world that tells people to react to every temporary emotion makes people react to the first feelings and make decisions that destroy them long-term
Self-discipline is doing what you know, needs to be done regardless of your feelings. The ironic thing is, most adults are very disciplined in certain areas of their life, but when it comes to fitness and their health, you would never guess that they have discipline in any other area.
The sad truth, though, is that when you lack discipline in one area, it starts to infect every other area of your life!
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I can't tell you how much BS is floating around the Internet regarding exercise, nutrition, supplementation, and mindsetIf I listed out even 1/4 of what's on the Internet, you would be reading a dictionary-sized article and no one wants that. That's why I decided to cover a couple of common myths that you may be heard over the last 1-2 yearsI can't debunk every single myth in one episode, but Coach Mike and I will give it our best shot! Listen if you want some more clarity on what to believe with all the garbage you've heard over on social media and the internet
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Having great mental health is by far the most important thing in the world. If you are unstable, depressed, anxious, and lack confidence, it's going to be really hard to enjoy life and accomplish anything significant.
I've struggled with anxiety and depression on and off for a lot of my life and if it were not for the gym, I honestly don't know where I would be. I have a destructive and addictive personality at heart, but the gym and fitness, in general, help me make better decisions on a daily basis.
Whether you're new on your fitness journey or a veteran I'm sure you have some physique goals, we all do, but you need to look at what the gym is doing for your mental health and the rest of your life.
If you are only focused on physical progress, you will likely burn out quicker and revert back to your old habits and old body
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I can say without a doubt I have a favorite style of training my body
Some people love powerlifting, some love CrossFit, some are endurance junkies, and some love a mix of it all 🙋♂️
But there’s one style that I seem to always revert back to...FUNCTIONAL BODYBUILDING!
In my opinion, it combines the most important components of fitness making you well-rounded while still focusing heavily on aesthetics, Metabolic Flexibility, Mobility, Strength, Explosiveness w/ some agility, Balance/stability, Cardio (Vo2 Max and some endurance)
In addition, most sessions are 45-60 minutes 3-4 times a week so you’re not having to spend 5+ hours a week in the gym if you don’t want to or don’t have the time.
Want to know more about what Functional Bodybuilding is and why It’s one of my favorite styles?
Listen in to find out
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Over the last several years, there has been a huge shift in the high-protein, low-carb diet
The question is, how effective is this approach when it comes to burning fat and building muscle? Is it the best approach to keep you lean and to lose body fat or is it just another way to be in a calorie deficit?
In the episode, I explain why a low-carb, high-protein diet might not be the best solution for a lot of people, especially if you have a lot of weight to lose
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We all have a friend or family member that talks the talks but never walks the walk. They dream big and love to tell EVERYONE how they will say day be something great, but you know for a certainty they won't for one simple fact...
They will NEVER do the work necessary to reach that goal. The dream is free, but the hustle is sold separately!
It's sold and bought with determination, persistence, hard work, and desire! Unless you have all those things constantly going, it will stay exactly what it's always been...a dream!
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New Year New You…Right? Wrong!
New Year…Old You! Especially if your practices are the same as last year. How can you expect different results when you do the same stuff?
That’s what people would consider insanity, yet you think that you’re wishful thinking or the fact that it’s a NEW YEAR will change the trajectory of your future
Every year I hear people tell me that they're going to transform their lives. “2023 is my year to come back!” I sure hope so, but It's likely you will stay the EXACT same unless you are willing to change your habits, make a commitment longer than 30 days (more like 8-12 months), and make your desire for the outcome stronger than any force in your life x 2
You will struggle year after year until you can get to this point👆🏻
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Motivation is nice when it’s there, right? We’ve all had those days where we wake up on the right side of the bed, well-rested, with extra energy, and ready to crush the day!!
These days are few and far in between (let’s say 2/10 days). So what do you do on the days you’re unmotivated or have average motivation? Do you still execute the way you need to?
If you struggle with staying consistent that’s a tell tail sign that you give into your emotion more than you should and rely on motivation to get stuff done. That’s a recipe for frustration and no progress long-term. Learn how to make consistent progress regardless of how motivated you feel or what’s going on in your life!
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Do you believe that age is just a number⁉️
We’ve all heard of or seen the person in their 50s, 60s, or even 70s+ that accomplished amazing physical feats despite their age
So the question stands..👇
So the question stands, what story are you telling yourself about what you CAN and CAN’T accomplish at your age?
👨🏼🦳As a coach for 11+ years I’ve trained men and women in their 60s and 70s that made AMAZING progress with their physique and health!
They Improved their muscle, reduced their body fat, competed in endurance events, improved their blood sugar levels to the point where they could get off the medication, improve their blood pressure, etc.
On the other end of the spectrum, I've coached men in their 40s and 50s that say they are TOO OLD to get in the shape they want
They blame their age and use it as a crutch as to why they can't get in the shape they desire instead of looking at:
❗️Their Habits (not enough nature, too much high stress)
❗️Their Schedule (work too much)
❗️Their level of Consistency (sporadic with exercise & diet but think they’re consistent)
❗️Their Exercise Routine (Random w/ little to no actual structure)
❗️Their Diet (processed foods because they don’t like to cook or don’t plan well to make time)
❗️Their Sleep Schedule (5-6 hours a night on average)
Age is just part of the equation, so trust me when I tell you it’s never too late to start!
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In this episode of The Everyday Pursuit, Coach Mike and I discuss the dad bod trend. Society has started promoting this image "typically" caused by an unhealthy lifestyle but what's the stigma doing for men of all ages?
It had us thinking... was the dad bod promoted by dads or was it something women created? Is the lifestyle most men with dad bods have unhealthy or is it just an anti-fitness movement?
Whether you're a fan of it or not, the dad bod might be here to stay. I want to know what you think of it!
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When I first started training, I would look at pictures of fitness models or bodybuilders with stargazed eyes! I wanted to be jacked and ripped just like them and I would do about anything (besides steroids or performance-enhancing drugs) to have my ideal physique!
But there were some things that I wish I had known before setting on this journey.I wish I would've known how long it would take and how much consistent dedication I would have to put in to build an AMAZING physique!
Even if you are 100% on point with everything you might wonder, how long it takes to build the physique of your dreams. 10 years, 5 years, 3 years?
Listen in to find out!
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Insecurities, we all have them. The question is, do you let your insecurities cripple you or fuel you for success?
In this episode, I lay it all on the line and tell you about some of the insecurities I've had growing up with my body, relationships, etc., and how I can turn those insecurities into fuel that propels me forward toward a better life, without letting it affect my mental health negatively!
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Perspective is everything! When you first start a new exercise routine everything seems hard!
The workouts, the heavy weight, the food prep, the waking up earlier...but is your perspective accurate? Is it really difficult or are you just not used to it yet? If you're just starting out or within your first few years of lifting you're not going to want to miss this episode with me and Coach Mike. We teach you how to set your expectations from the beginning, know what's coming, then blow your expectations out of the water and crush your goals!
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We all have setbacks from time to time. Some are minor setbacks, and some are huge setbacks. One step forward, three steps back... sound familiar? If this sounds like you, then you definitely need to listen to this episode. Coach Bryce and I talk through how YOU can use your setbacks as fuel toward your goals instead of letting them cripple you and your progress!
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Going into the New Year you might be asking yourself what information you should believe when it comes to health, fitness, and nutrition. There are so many myths out there and social influencers telling you that their way is the best.
It's hard to know which one is funny and which one is legit. Coach Riley and I break down several of the big "fitness" myths for you so can more effectively navigate your new year goals without feeling lost!
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TIME puts every man, woman, and child that lives on earth on an even playing field. We all have 24 hours in a day, and those 24 hours are arguably the most finite resource we have. That being said, is time really the most valuable thing we possess, or is it how we use time? I can tell you that my perspective has changed drastically in the last four years of my life into what time really is and how to maximize the time you're spending to get the results you want in ALL areas of your life!
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The whole stigma that you should never "overeat" is not based on science. It's based on people having no self-control from consuming processed foods. Eating huge meals can actually be beneficial for metabolism, especially if you time them right. Considering most family, gatherings, and holidays like Christmas are planned you can 100% use these giant meals to your advantage if you're smart and plan accordingly. If you're not sure how to do this then you better listen to this episode and find out.
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Even in Arizona, it's cold, dark, and much less motivating to wake up in the morning. Your sheets are warm, your bed is comfortable, and the last thing you want to do is get out of bed, right? In this episode, I'll teach you how to take your comfortable weakness and turn it into fuel to get and stay motivated through the winter season!!
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One of the reasons people fail on programs is because they think that it’s supposed to be exciting the whole time! You get a new truck and it’s awesome for a few months and then it’s just your truck. You move into a new house and it’s an amazing house. You love every feature until you live there for three years and then it’s just your house. You literally get used to everything at some point, yet ad people think that their exercise and nutrition progams is going to be new and exciting all the time...
I hate to break it to you, but everything else in your life becomes routine, and this should be no different!
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Do you feel like it's near impossible to grow your legs? Believe it or not, I used to be in this boat. I neglected my legs so much that I only wore jeans and baggy shorts because I didn't want to legs to show. After years of neglecting my lower body in the gym, I finally unlocked the figured out the secrets to growing strong, capable, and sexy legs that no one ever told me! Nobody I've ever met likes chicken legs...unless they're from KFC!
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'Tis the season to bulk, right? I'm currently trying to put on some muscle size and I've been asking myself now I'm going to plan this out. Do I start a "dirty bulk", do I start a "lean bulk" or do I just wing it?
The answer is going to be a little bit different depending on your training experience, training, length, my style, and schedule. So if you have ever wondered how you should approach a bulk then you're not going to want to miss this!
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For years I ate more salads than I can count! I knew that a lot of fiber and low-carb could be beneficial for weight loss, but was I overdoing it? I have worked with countless clients that told me before they started working with Pursuit that the primary food sources were salads and veggies yet their physique was nowhere near how they wanted it to look or feel. If you are eating so healthy, then why do you look so soft and still have a belly?
Listen to this episode of The Everyday Pursuit Podcast and you'll quickly find out if you're "healthy eating" is actually killing your results.
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I think most of us have been waiting for that moment when we can say, "I've made it"! The real question is, does that moment ever happen, or is it all a grind? In this episode, I tell you exactly what success really means, how you get there, and what your life will look like if you want to start from the bottom and go to the top!
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All the hype on social media over the past five years has been to grow the nicest butt possible. The fitness era goes through phases where people want to build different body parts and the popularity of an ideal figure changes from decade to decade. All this being said, you probably do want to grow a nice booty considering that's what's in right now. If this is you and you want to grow the nicest A$$ possible then you're going to want to listen to this episode where I tell you exactly how to build the butt you want in the gym and kitchen!
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If you've been in the fitness in for a while or have you done any of your own research on what Weight lifting exercises are the most beneficial I'm sure you have heard that the squat, bench press and deadlift are some of the best, but what are the other lifts that are contenders with the top three that you're probably missing out on?
Listen to this episode of The Everyday Pursuit Podcast to find out!
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Being at a plateau in your fitness journey is one of the most frustrating things you'll experience. You're putting in the work inside the kitchen and the gym, but your results do not match your effort. This is a hazardous place to be because this is where most people end up quitting. Don't be the person who quits and never facilities, their goals, and desires. In this episode of the Everyday Pursuit podcast I'm going to tell you exactly how to get over the plateau you're currently in you continue to make progress. If you're just starting out, then you want to listen to this episode so you can avoid hitting and staying at plateaus.
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As a coach, it's a bummer to see people not go to the gym and better their lives just because they are scared of the gym. The gym should be a safe place for people to better themselves, but is it a safe place? For most people, the gym is a very uncomfortable place...but why?
How do you go from being uncomfortable, intimidated, and basically loathing the gym to being a badass babe that feels sexy and confident while working out? In this episode, I bring on Coach Riley who talks about how to feel more confident in the gym as a female and where you should start when it comes to building confidence in a male-dominated industry.
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Most people know that sleep is important, but how important? What are things that actually influence when it comes to fat loss, getting muscle, performance, and overall energy/health? In this episode, I bring on coach Mike DeNora, the head in-person coach with Pursuit and we discuss how both good and bad sleep has influenced the prorgess of the hundreds of clients we've trained, and how it's impacted our personal gains in the gym! As always, we give you actionable steps on how to improve your sleep immediately so you can start maximizing on the work you're putting in at the gym and in the kitchen!
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Feeling super motivated is one of the most empowering feelings. Some days we feel like nobody could ever stop us and other days we feel like we don't even wanna get out of bed. Have you relied on emotion too much in your life to get you to do things you know you need to do? I can tell you firsthand that I let my emotions control my actions way too much in my early 20s and I'm still paying for some of those decisions or better yet lack of decisions. I've worked with hundreds of clients that feed solely off of emotion and only go to the gym, prep their food, etc. when they feel like it instead of doing it because it needs to be done!
In the Episode of The Everyday Pursuit, I give you actionable steps on how to take action even when you don't feel like it so you can make continuous progress to become the most badass version of yourself!
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Have you ever seriously tracked your food? When I say serious I mean tracking your food by measuring and weighing out EVERYTHING you put in your mouth. If you have then you know that it can be a royal pain in the rear end! Just because the "bodybuilders" precisely measure everything they eat doesn't mean you have to if you want to burn fat, build muscle, & increase your performance. Learn how to decide if tracking and weighing out your food is right for you and your goals in this episode.
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Have you ever thought about what it would be like to live forever? I think almost every human has had this thought and it's completely normal, but in order to answer this question fairly, I think you would want to know what the quality of life would be like.
If you live to be 80 years old but the last 20 years of your life you are hobbling around with a walker and missing out on life's joys because your physical body can't keep up with what you wanted to do mentally, would that be worth it? In this episode, I talk about training for the quality of life versus quality of life and how to train your body to be "functional" up until the day you die.
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Walking around super confident all the time is not an easy task. Even at my most confident points, I suffer from some sort of self-doubt if I'm completely honest with you. A certain amount of self-doubt can be healthy because it keeps us hungry, but too much can cripple you. In this episode, I bring on my Brooke Blasko and talk to her about all things confidence. How to build it, how to keep it, and how to cultivate it!
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In my 11+ years of training, I've heard the argument that carbs are the culprit to people getting fat so many times that I can't even count. I've also heard that too much fat is going to make you fat... So what's the actual truth, are carbs or fat the evil villain in fat loss?
In this episode of The Everyday Pursuit, I break down what you should worry about most when it comes to fat loss and what's actually going to make the biggest difference in you losing the weight and keeping it off for a good!
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Initially, when I talk to clients they tell me they want to get stronger but after diving a little deeper into their goals I realize they just want to have bigger muscles and look good naked. The big question is, does strength correlate with size? If you are getting stronger in the gym does that mean you're going to have better-looking more aesthetic muscles? These are 2 questions I get asked all the time! In this episode, I bring on Coach Mike, Pursuit's head In-person coach, and pick his brain on what it means to be strong and what it means to look good, and how to train ideally for both situations.
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Doing hard stuff is the ONLY way to cultivate a winning mindset that's resilient. Have you ever struggled with depression, anxiety, the feeling of accomplishment, low self-esteem, or all the above? If you have, then you probably need to follow the steps in this podcast and purposefully do more hard/difficult things that produce a positive chemical release when you accomplish these tasks. Humans are created with a natural reward system built in, but are you using it?
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Have you ever heard the term "stubborn fat"? I've heard that term specifically in terms like that more times than I could even tell you. There's nothing wrong with coining terms except when people start believing that fat can actually be stubborn. In this episode, I bring on coach Mike DeNora, the head in-person coach with Pursuit. We both heavily dissect several different terms you might hear in the industry that are confusing you and give you actionable steps on how to lose the "stubborn fast" which you've been wanting to lose for so long it seems like a never-ending battle.
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After I graduated high school and left the military I felt pretty lost because I no longer was part of the team I lost the camaraderie, I lost my competitive nature of myself, and I felt like the high-achieving Stefan I know was ultimately not satisfied with my health and fitness goals. In this episode, I bring on my special Brooke Blasko who is an ex-athlete and young entrepreneur. We talk about what sparked the athlete and us at an early age and what we are doing now as young adults to keep the passion and competitive nature we desire to always be alien within us!
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Excuses, we all have them! I find myself making excuses in certain areas of my life every single week, but there has to be one point where enough is enough. If you're feeling stuck it's likely because you have bought into your excuses that you've been selling yourself for far too long. Listen to this episode where I give you actionable steps on how I overcame my excuses and no longer let them control my life!
Have you ever been seriously injured? Have you ever had a nagging injury that seems to never go away? If so, what do you do about these injuries? It's an unfortunate situation, but I hear a lot of people just give up on lifting free weights or doing any type of high intensity training because they're so afraid of getting injured. There are ways to come back from injuries, there are effective ways to work around injuries, and you are 100% not out of the game for good. If you come back the right way you will actually come back stronger, smarter, and better!
I've seen an influx of keto snacks in the last couple of years and they keep getting yummier but they also keep getting further away from with a diet is really all about. I've seen this with so many different fad diets that it's starting to irritate me because I know it's sending people the wrong message and confusing that. If you've ever been confused about what snacks you should or shouldn't be eating on the keto diet or even to lose weight in general then you're not going to want to miss this episode!
Do you feel like you're not making the progress you want in the gym but you're being consistent with your workouts? Any coach that's experienced and has programmed clients for 3+ years should know that intensity is king. Intensity dictates the duration, volume, and mode of the exercise. This is a very common overlook subject when people go to the gym because they're just following some cookie cutter program that doesn't take into account intensity, rest, and recovery. This will ultimately have you leaving a lot of your results on the table and no one wants that. Listen to the episode to learn how not to do that!
Tracking your macros and counting every calorie is not for everybody, get that! I've helped countless people with their nutrition and have a plan that works for them but this plan might look a little bit different for everyone. In this episode, I give you tangible tips and tricks that will help you hit your calorie goals and macro goals more frequently which will ultimately lead to a better physique and more confidence because you feel like you have control over your nutrition. Most people I talk to weekly seem to be terrified about food because there's so much misinformation and it seems impossible to grasp. You will see how easy it really is by just following a couple of tactics in this episode!
I can't tell you how many current and potential clients I've talked to you so far in 2022. After chatting with literally hundreds of people I've realized that most of you are so caught up in the details that you get paralysis by analysis. You overanalyze small details to the point where you are afraid to take action because you don't want to do something wrong. In this episode, coach Mike and I teach you how to focus on the building blocks of your program and get the results you want without getting overwhelmed.
We all have to deal with fear almost daily, but are you letting fear completely dominate your life? Think about the decisions you make each day. Think about the small decisions, the large decisions, and the life-altering decisions. Do you make them just because it's safe? Do you always take the safe route? Do you let fear dictate the direction of your life? In this episode, I dive into specific actionable steps to overcome the fear so it doesn't dominate your life. The longer you let fear control you the more you are postponing living the life you want!
If you've trained long enough and hard enough you likely had some type of injury. Some are worse than others but no matter how big the injury there a pain in the ass. There has been several time spans in my training career where I felt like I was getting injured every few months and every few years I had a serious injury. How do you train around those injuries? How do you prevent those injuries? And how do you still work towards your goals while working on injury prevention and working through the injuries? In this episode, I cover it all!
Do you feel like you have tried every diet out there? Have you cut out carbs, increased your protein, cut out sugar, and limited alcohol? As a coach for over 10 years, I have tried just about every mainstream diet you can think of. In this episode I give you an honest perspective on each diet, what I think it does, and if I think it's overall beneficial. I dive into the way I'm currently eating and what I find most beneficial to keep the physique that I desire all year long!
Do you enjoy your weekends? Which day do you consider the weekend? These are serious questions to ask yourself because some people feel the weekends are free game when it comes to their nutrition and training while others feel like the weekends are just another day. In this episode I'm going to teach you how to navigate around and enjoy your weekend by not falling too far off track and feel like all your progress during the weekday was destroyed with a couple of days of fun.
Have you ever wondered what macros are or what your macros should be? Well, in this episode I explain what macros are, how you should set them, how your coach should set them, and what you need to do to make sure you are the most successful in creating the physique you want during a cut or bulk. Setting the correct macros is not just a one-time thing, it's a constant scientific experiment with many variables. Listen in to learn how to be your own coach when it comes to cutting fat and gaining the muscle you want!
In this episode I dive deep into the practices and mental state that may be holding you back from being as successful as you want. As humans, we are very good at lying to ourselves and telling ourselves we're doing a better job than we really are. It's time that we took our accountability to the next level in order to unlock our true potential and unlimited happiness!
If you have even thought about possibly going and hiring a trainer at a gym you need to listen to this podcast! In this episode, I go into great detail covering all the pros and cons of in-person training as well as the pros and cons of online training. When I first started out as a trainer 10 years ago I saw all the gaps that in-person training offered and since then have made it my priority to develop programs that help fill the gaps of in-person training. I go in-depth on cost, time, etc. regarding in-person training tell you guys my honest opinion of what a better option would be for most people.
In this episode, I the common question, "Does nutritional timing really make a difference in the way you look?". Does it really make as big of a difference as the fitness industry makes it out to be? Look, I used to struggle with the same questions when I first started training, but luckily for me, I found a friend that knew what he was talking about and decided to educate myself beyond the average gym bro. Don't buy into everything you hear on commercials and social media. Listen here to see if nutritional timing ACTUALLY makes a difference for your body!