Saved by The Dumbbell: Recent Episodes
Micah Smith
Saved by The Dumbbell was founded on the belief that fitness can unlock the confidence you have been missing out on. Everyone has a reason for why they exercise. It could be just general health, it could be looks, sports performance, but for me... it was confidence. As a socially awkward and intreverted youngster, I was full of insecurities that held me back from potential I didn't know was there. Always comparing the way I play sports to other teammates, how I could communicate with peers (and girls). This took a toll on my mindset, digging me into a deep hole of loneliness and at times depression. At the age of 15 I discovered the almighty dumbbell, and took my frustrations to the gym. It completely transformed my physique, my mindset, and most importantly my life. I gained the confidence I never thought I could.
Tune in to Saved by the Dumbbell Podcast every single week for tips I have used to help over 300 poeple implement exercise and proper nutrition into their daily lives to bring back or find their confidence.
In this episode I take things back to the basics of why this podcast was created. I go on an unstructured rant on why fitness and exercise improves your overall confidence. Not just confidence in the way that you look but confidence in how you act, how you carry yourself and what you're capable of. I briefly touch on how confidence especially the kind gained through fitness, will improve your dating life and your ability to communicate with other people.
In this episode I discuss the difference between simply following a diet strategy to achieve fat loss temporarily and changing your eating habits to achieve fat loss long-term. Many people fall into the trap of marketing and advertisements when it comes to dieting promising results that happen way too quickly using a strategy that is not sustainable.
In this episode I discuss the positives of organizing your daily tasks and monitoring your productivity. I personally have found great success and many benefits from organizing my day through a calendar and optimizing my free time for productivity. I like to be the dictator of how my day is going to play out. I get to choose what goes on in my life, and so should you.
In this episode I dive into the changes in trends within the fitness community and fitness content. I have been consuming fitness content since the early days of youtube and have witnessed the growth of the community across platforms like facebook and instagram. I thought it would be interesting to chat about difference from then until now!
In this episode I dive into the three main keys that I personally believe are the back bone to some of my clients best transformations. Forever Fit Project has had some great transformations over the past couple years, but what drives someone to stick to something so long? Where do they get their determination?
In this episode I discuss the mindset and practices you'll need to have when trying to prevent weight gain during the holidays. The winner of the holiday giveaway is also revealed!
The holiday giveaway! I also discuss some details on my current winter lean bulk! Putting on muscle without the unwanted body fat!
In this episode I discuss training from home and if it's possible to see great results. I discuss the positives and negatives of training from home for fat loss and for muscle growth. Many of my clients train from home, so I spend a decent amount of time programming and designing workouts to be done from home!
In this episode I am joined by Amanda Strutt. Amanda has been with Forever Fit Project for just a couple weeks shy of 1 full year. In this episode me and Amanda discuss her experience in the program. Where she started, where she is now, and where she is going. Sit back and tune in to learn how Amanda's goals have evolved in the past year!
In this episode I discuss what I look for in a person to decide how their diet should be set up for fat loss. Each individual has different needs, habits, and history with nutrition. I discuss the components that truly make a diet customized to the individual.
In this episode I discuss whether it is necessary for you to count calories to lose body fat. I also talk about how these final few months of the year, are a large contributor to the lifetime weight gain an individual will experience.
In this episode I discuss how I'm approaching my six week shred to get extra lean for Mexico. I discuss how I'm setting my nutrition, training, and cardio amounts. What is it that you should look at before starting a fat loss journey?
In this episode I discuss how alcohol and cannabis can play a role in why you haven't seen progress within your fat loss journey. I discuss the proper views you should have on alcohol and cannabis when it comes to sustaining results long term. I also discuss my experience and uses with alcohol and cannabis. At the end of the episode I also briefly touch on how social media can mold our views and perceptions on poeple and fitness.
In this episode I discuss the evolution of my training and the types of splits that have worked best for me. I also dive into how to put together your own split and what to consider. Oh yeah, I also dislike Halloween.
In this episode I talk about the daily tasks that I take on each and every day that make up being an online coach. I also discussed the tactics are used to stay productive and keep myself motivated to continue to grow my coaching program. It's also two years exactly since I started my coaching program. So I do some reflecting on the changes that have occured in my life since working for myself.
In this epsiode i discuss the strategy I use to help my clients lose body fat and understand nutrition. I always loved the flexibilty of the IIFYM diet strategy, but I also felt there needed some guidance like a strict meal to meal style plan. So i came up with the portion system to have the best of both worlds. Tune in to learn what it is all about!
In this episode I break down the difference between bulking and cutting. Terms that represent the phas in which we cut fat, and grow muscle tissue. I myself have gone through many phases of bulking and cutting and have made many mistakes and have learned how to properly get the most out of each phase!
In this episode I discuss the common reason why most people bounce back to where they started after spending weeks losing body fat. A very common theme in the world of fat loss is that people tend to follow a strategy that they can't keep up with. Poeple make temporary changes to reach a specfic health goal. I also drift off into the mentality you are going to need to actually make your life better. We need to stop blaming our environment, and start taking responsibilty.
In this episode I discuss 3 things I wish someone would have told me before I began my fitness jounrey. I originally was going to make this epsiode all about just 1 of these components. But it sparked a coupe other things that I should mention! We discuss the importance of cooking as a skill for optimal nutrition, supplementation and their role in results, and the importance of proper training volume.
In this episode I discuss the principles that helped me build self discipline and stay productive on the days that I don't feel very motivated to do so. We all search for motivation when we have no drive to chase our goals. Motivation comes from within. Self accomplishment is the key. Doing hard things during hard times. I also announce the winner of the podcast giveaway announce in last weeks episode!
In this episode I discuss exercise protocols for fat loss. Which is a common question I recieve in my socail dm's. I discuss what forms of exercise are best and how much you should start with if you are a beginner or advanced. I also discuss the importance of pushing your limits with dieting and exercise to find out what you can handle without burning out. Finding what body fat percentage makes you feel the best mentally and physically is important but takes certain measures to get there.
In this episode I discuss what "cheat meals" are and how to use them when dieting for fat loss. Cheat meals can be great a tool to create long term success with fat loss.
In this episode I discuss the topic of supplementation! I talk about the supplements that I have used to enhance my performance and recovery for my workouts. I want to give you the scoop on what's actually worked for me!!
In this episode I discuss the meaning behind the name of my fat loss coaching program. Forever Fit Project was originally founded in 2020 under a different name. I realized along my coaching journey that many poeple expect to fix their health and confidence issues with a quick fitness program or fad diet. They are so focused on the result and making it to the "end" of the program. This is precisely why they lose all results after reaching their goal. It needs to be seen as a lifestyle change that lasts for ever.
Welcome to the Q&A Episode!! In this episode I discuss some of the questions that were asked from my IG and FB audience.
In this episode I discuss the most overlooked but yet simple aspects of why you have hit a fat loss plateau. I also came to conclusion while taking notes for this episode, that these same aspects that get overlooked by beginners. Are the same aspects that fit individuals live by to stay in shape all year round. You'll learn exactly how these people stay in "beach ready" all the time.
In this epsidoe I discuss what diet flexibility means to me and my approach to it. Managing body fat is a topic that has so many different approaches in the fitness world. Is a balanced diet 50/50? Or is it more specific than that??
In this episode I discuss the influence your health and habits have on the people around you. We often think that losing weight and the way that we eat is for our own well-being. But we don't realize who's watching and who looks up to us. Our kids depend on the lifestyle that we live. So it's up to us to set the example. Are you living the life your kids should live when they get older?
In this episode I discuss the reality of dealing with anxiety in the gym. It's something that is very common amung beginners and even the most experienced of lifters. But how can we get over that? Why do we experience this anxiety? I discuss my take on it and how i over came my own stuggles with anxiety in this episode!
In this episode I talk about how we tend to over complicate fat loss and our mind plays tricks on us to believe it's more difficult than it really is. I also discuss the basics on we lose and gain fat. Diving in on how to go about tracking your food and setting your calories.
In this episode I reveal my status in the natty or not world of fitness. A topic that sparks great fascination in the world of fitness. I also talk about what my thoughts are on them and if they are considered cheating! Just a quick mid week bonus epsiode!!
In this epsiode I discuss how to get yourself unstuck in a fat loss plateau, and why it occured in the first place. A big problem with most fat loss journey's is the way it starts. We often come in guns blazin and want it all right now. So tune in to learn what you need to look at to prevent a stall in your progress!
In this epsiode I discuss how our relationship with food is the reason why many of us chose to over eat even though we know the consequences. Every emotion, event, or hobbie can spark unwanted hunger and cravings based on our habits. Food is now more accessible than ever. Which makes food an easy solution to ease stress momentarily.
In this episode I dive into the secret of successful people. I talk about why your long await for everlasting motivation is the reason why you haven't gotten anywhere... It may get you started. Relying on it makes you weak. Most likely it's the reason why you'll give up!
In this episode I discuss a common struggle that many of my cleints have to deal with. Something that we all deal with... Not having the the support needed by our family, friends, and co-workers when we are trying to make a change in our health and fitness goals. Some poeple just do not understand it. They will never feel the way you feel. So to them, it seems like a pointless attempt at becoming something they feel like you'll never be. We need to prove them wrong...
In this epsisode of Saved by the Dumbbell hosted by Coach Micah Smith we dive deep into the roots and foundation of building a passion for fitness and how it can increase your confidence ten fold. We also get to listen to how Micah became the coach he is today.