The Damn Strong Podcast: Recent Episodes
Brianna Connel
The Damn Strong Podcast helps YOU build a strong body, mind and life. Come hang out as we discuss strength training, nutrition, mindset and creating a body that supports your best life.
Have you ever zoomed out to look at the next 365 days? Most of us may just be playing it day to day or week to week.
But zooming out and getting a full picture can be super helpful. Not only for your journey but to have proper expectations as well.
It's our monthly q&a episode!
If you want your question to be answered next month, be sure to look out for the Q&A box on my instagram stories!
Weight loss plateaus are inevitable - but it's not something you need to fear.
After listening to this episode you'll gain a much better understanding and know exactly what to do if you hit a plateau!
Get ready to part 2!
With so much BS on social media this is becoming one of my favorite series!
No, fat loss or being in a calorie deficit is not the most fun thing in the world lol.
But it shouldn't suck. You shouldn't be miserable.
So here are some practical takeaways you can implement today!
Let's chat!
It's the monthly q&a episode!
If you want your question to be answered in a future episode, be sure to look out on my stories for a question box to submit!
Today is an episode for my fellow coaches!
Here are a few things I have learned over my years of coaching that have helped me be the best for my clients.
If you enjoy the episode, don't forget to send me a DM and let me know!
This is part 1 of probably a 234 part series lol.
There is a lot of absolutely trash information on the internet and I'm ready to bust through them all.
If you have a question you would want to submit for future episodes, shoot me a DM on instagram!
This weeks guest is my best friend Paige!
Not only is she my best friend but she has a really inspiring story as she has navigated her "perfectionist" personality in her fitness journey.
Be sure to follow her on instagram and tiktok @paigejohnston_fit
Please welcome Kaela Romano to The Damn Strong Podcast!
I have been wanting to have Kaela on the podcast for some time now and I am so happy we got to chat.
Kaela is someone who is real and raw with her content and has always shared the authentic side of her fitness journey.
We chat about her history, mindset (who's surprised lol) and what her current struggles/goals are now!
Make sure you follow her on instagram @kr.fiit
This is my monthly Q&A episode! I always post a question box on my story specific to my podcast. So if you want your question answered in the future, be on the look out!
The stim free preworkout I use - CLICK HERE (code BRIANNARAE will save you 10%)
We are diving into all things training!
Ruth not only dives into her own history and "day one" of lifting weights but gives advice you can implement today into your own!
If you are looking to make the most of your time in the gym, this is the episode to listen to!
Where to find Ruth:Website: ruthmpower.comIG: @ruth_mpower
In this episode I dive into some protocol and mindset things that I learned in my most recent cut.
I've done cuts several times in my life and at the end of each one, I always take something away for next time.
I hope this episode can provide you some perspective for your own fitness goals!
I was so excited when my client Becca agreed to come on the podcast!We have worked together for 2 years now and she has been through a very transformative journey.I know she is someone many of you all will be able to relate to and I am excited for you to hear her story!
The holiday's are a time that can feel really overwhelming when pursuing your fitness goals.
Let's chat through how you can actually enjoy your holiday season and be successful at your goals!
What do you do after you've lost the body fat? What's the diet after the diet?
In this episode I dive into reverse dieting - what it is, what is isn't and how to approach it.
This is an episode everyone should listen to because you can't live in a deficit forever. So at some point you'll be reverse dieting and this is the episode to help you out.
instagram: @briannaraefitness
website: briannaraefitness.com
It's the monthly Q&A episode where I answer all of your questions!
If you would like me to answer your question in the next episode, be sure to keep your eyes peeled on my stories!
I always post a Q&A box asking for your questions.
Ig: @briannaraefitness
website: www.briannaraefitness.com
In this episode, we dive into the mindset struggle that may keep you from being consistent in your goals.
Teaser, it may involve you taking a step back in order to take a step forward.
I hope you enjoy this perspective change!
I hope this helps provide clarity for everyone <3
Everything happens for a reason and I believe this just means bigger and better things are to come!
Here is Alex's post about shutting down Thrive and leaving the podcast >> CLICK HERE
If there are any guest you would love to hear on the podcast, please drop them in the question box on spotify or send me a DM!
In this episode we dive into something called RIR (reps in reserve).
This is a tool with both use with our clients and our group training programs.
The truth is, most people don't work hard enough to build muscle. And adding this to your routine could be a game changer.
As always, if you enjoy this episode, don't forget to screenshot and share to your stories!
Where to find Bri IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
For those of you who don't know, Alex has allergies to 70+ foods, with many of those causing severe anaphylactic reactions.This is something I (Bri talking here) have found super interesting and other of you have requested to hear more about! If you're interested in learning more, hit play!Where to find BriIG: @briannaraefitnesswebsite: https://www.briannaraefitness.com/Where to find AlexIG: @alexthiemefitnesswebsite: https://www.alexthiemefitness.com/
In this episode, we dive into exercise and the role it has in your fat loss journey.
You may have heard people say, "You can't out run a bad diet." ...weeeeeell, that's not entirely true.
Tune in to learn more!
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
On this weeks episode we go behind the curtain to talk about our jobs as coaches. Specifically what we wish people understood about what we do.
As a one man show for our businesses there are a lot of things we go through that others may not understand or think about.
This isn't an episode for sympathy. But just an honest conversation about some of the misunderstandings of being a coach and what we wish people understood a bit more.
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
We both do weekly Q&As on our instagrams and this is a round up of all the most popular questions we get asked.
This is actually kind of a part 2 from our first "most asked questions" from episode 24!
Hope you enjoy!
The key to any longer term goal - fat loss and maintenance - is going to start with being able to manage your hunger.
We dive into 11 practical tips for helping you do just that!
And don't worry, we tell you more than to just "drink water" (even though that is a helpful tip lol).
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
Weekends are most people's biggest "down fall" when it comes to their fat loss goals.
We want to help teach you the skills and tactics we teach our clients on how to be successful through the weekends.
No more, "I'll start monday!"
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
We would agree that your fitness goals at 90% your mindset.
Your outlook on where you're at, your current situation and the mountain that lies ahead can drastically change how successful you are.
In this episode we are going to dive in on how your mindset is holding you back!
After listening to this episode, be sure to send us a DM and let us know what mindset you have struggled with the most!
You've probably hear this term thrown around in the fitness industry a lot.
It's time we clarified what it is, what it isn't and what get's misunderstood.
If you enjoy this episode, don't forget to screenshot and share to your stories! It's a free way to support what we do <3
StrongerU founder, husband, dad of 2, Mike Doehla, joins us on the podcast today!
He built a very successful coaching business from the ground up that has helped over 50,000 people!
He has since sold the company but still loves helping others.
Where to find Mike
www.instagram.com/mikedoehla
Originally we were going to make this a 'Top 5' fitness myths but decided we wanted to just crush all the most relevant ones we could think of.
If you enjoy this episode and the podcast, don't forget to leave us a 5 star review!
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
In this episode we dive into the red flags (and green flags) of coaches we see in the online space.
Our hope is that this episode can help you either find a good coach to help you with your goals or help you unfollow some coaches that you don't need on your feed.
If you enjoy this episode, let us know by sending us a DM!
Don't forget to screenshot and share the episode on your stories! It's a free way to support the show.
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
All time stamps are below!
9:33 Top items for a home gym for an effective workout
16: 44 oreo flavor you would bring into the world
20:10 Superset ideas
28:55 If you could have a celeb client, who would it be?
37:06 Can you increase your maintenance calories? how?
42:07 Do you recommend physical therapy?
46:45 Does creatine lose it’s effectiveness the longer it sits, once you’ve made it in a drink?
47:30 When do you know you need to go from maintenance to a cut?
50:40 - How would you stay motivated when your spouse/partner isnt?
56:55 How do Alex and Bri’s training programs you can subscribe to differ?
59:35 Favorite preworkout snack if you are eating it 5 min before you lift?
1:03:15 Intermittent fasting, yay or nay?
1:06:10 Any downside to adhering to weekly calorie goal vs daily calorie goal?
1:07:55 Go to snacks?
1:12:20 What’s your favorite workout?
1:14:00 I don’t know who to hire as my future coach?
1:16:05 Single Leg glute exercises that activate your glutes
1:19:16 Cardio on lifting days or keep them separate?
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
This was a great question actually submitted to us by someone in our DMs! We thought it was such a great question that we decided to make a whole podcast on it.
While they are similar there are some BIG key differences.
Don't forget to screenshot this episode and share on your stories! It's a free way to support us and the podcast.
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
Short answer, no. Long answer? hit play to listen!
We dive into autoimmune diseases, menopause and more in this podcast debunking the "broken metabolism".
Episode mentioned in the podcast
The science of nutrition podcast (Dr. Adrian Chavez)
Deconstructing Energy Balance: Beyond Calories in vs. Calories out
Follow Dr. Adrian Chavez HERE
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
We really go DEEP into these questions and then get off subject a few times (per usual lol). But this is definitely one of our favorite podcasts!
All questions listed below!
How can I shrink my waist and grow a juicy booty at the same time?
I’m not losing weight but I’m in a calorie deficit, what should I do?
Should I do lighter weight and more reps or heavier weight and less reps?
What online calculator do you recommend for figuring out my calories?
Should I track dumbbell exercises as one weight or two?
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
In this episode we give you actual steps to help you maintain your weight loss/body fat levels while on vacation.
But we also want you to consider why it doesn't suuuper matter.
Make sure to listen all the way through to get our full thoughts!
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
In this episode we dive into all thing bulking!What is a bulk? how much weight should I gain? how long should I do a bulk? WHY A BULK? and much much more.
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
In this week's episode Bri and Alex dive into the topic of reverse dieting.
There is a lot of confusion around the methods, what it's used for and who should consider one.
Hint: If you've ever been in a fat loss phase, this is an episode you need to listen to.
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
This week Bri and Alex dive into their best advice for new and current coaches.
If you're looking to start, just got into it or have been coaching for a few years this is the episode for you!
In this podcast, Bri and Alex dive into ChatGPT to put it's fitness coaching to the test.
Is this the end of Fitness Coaches as we know it?
Find out by listening to the full episode!
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
Questions we go over in today's podcast
Fave curl bar exercises?
What to expect in a surplus? Time of weight gain / muscle growth? Any other tips?
How much weight training per week is considered effective?
Someone who can't afford a coach - best way to calculate calories/macros for fat loss?
Best way to build muscle as a total newbie without running the risk of overtraining?
What is progressive overload?
How crucial is it to track all the veggies eaten? Spinach added to a wrap or cucumber, etc.
What do you do at the gym when you don't know how to use equipment? YouTube, ask stranger, staff?
Advice about unsolicited advice at the gym?
Thoughts on fasted strength training?
Thoughts on fasted cardio?
Someone mentioned not doing cardio before lifting - why is that?
New to lifting (4 months) suffering from terrible insomnia. Can I still progress?
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
We talk about every supplement on the market! Timestamps below
7:34 BCAAs / EAAs
16:31 Protein Powders/Bars
19:38 L-Carnitine
25:17 Fat burners
27:29 Caffeine
35:25 Preworkout
49:07 Creatine (monohydrate vs others)
59:44 Mass gainers
01:05:23 Multi-vitamin
01:07:16 Greens powders
01:11:20 Collagen
01:14:18 Ashwaganda
Where to find Bri
IG: @briannaraefitness
website: https://www.briannaraefitness.com/
Where to find Alex
IG: @alexthiemefitness
website: https://www.alexthiemefitness.com/
For this episode I am having my first guest! Alex Thieme.
We chat a lot about managing your expectations when it comes to fitness goals while also diving into other important topics.
Follow him HERE on instagram.
@alexthiemefitness
If there is a way to be quicker and more efficient at tracking, I'm on it! No premium subscription required.
The tips and tricks can be applied to almost all the tracking apps (lose it, myplate, chronometer) but it just might be called something different on those apps.
Hop on MyFitnessPal and lets walk it through!
Society shapes our thoughts and beliefs about how we should fit into clothes, what size to wear, body trends etc. Let's chat today about pushing again the pressures of society. Learning to love yourself through navigating these beliefs.
Instagram post mentioned in this podcast by @ruth_mpower
Let's chit chat over the most common mistakes. I see these with new clients and what I find when communicating over the DMs with y'all. Sure we have a few things you might be able to guess, but I made sure to include some items you've never heard before.
Timestamps:
1:40 Is it normal to see results just 3 weeks into a deficit and consistent workouts
2:50 How do you approach training on your period? Can never get myself to the gym on days 1-2
8:46 How do I stay consistent in the gym while trying to catch up in school before exam season?
14:20 How do you recommend tracking to a client who’s family cooks a lot of asian cultural food everyday?
19:13 How to reduce cellulite? (healthy diet, training 4x, cardio & daily walks)
25:35 Creatine. How long does it take to see its results? Do you have to take it every day including the weekends?
28:41 Struggling to stick to fitness/wellness habits. Advice?
32:03 How to track at restaurants
36:52 How to get over fear of lifting after getting in a car accident and breaking lots of bones???
We are all so fast to jump into a fat loss phase but is this a good idea for you? Does this support your over all best and strongest life RIGHT NOW? This podcast is to help provide perspective, but only YOU can decide if you're ready for this goal.
Understanding the difference on what can directly and indirectly affect your fat loss is going to be pivotal to your journey.
Let's chat about calories, sleep, stress, energy expenditure and more!
Not gonna lie, we go off on a few bunny trails with this one.
But let's talk about, what I believe, to be 5 of the most underrated things in fitness.
Maybe you've heard some of these before, but hopefully I can offer you a fresh and different perspective.
Time stamps
1:24 Can you build muscle and lose fat at the same time?
4:15 Why am I gaining fat at maintenance calories?
6:30 How do you get all of your grams of protein in each day?
9:26 How to hit protein goals on a low meat/vegetarian diet
16:18 Tip on loving your body through slow and steady weight loss
21:10 Tips for eating veggies for picky eaters
24:05 Did you fitness journey cost you friendships or relationships
30:23 Do you count steps?
31:21 How did you overcome any disordered perspectives about fitness?
Have you ever thought - how do I even start? This podcast is going to give you a 4 step process to starting your fat loss phase.
Weigh-In Tracking Sheet Freebie
CLICK HERE
Monday through Friday you are the poster child for you goals. But then the weekend hits and you lose yourself.
You are on this constant yo-yo of doing great during the week but not following through on the weekend.
In this episode, we talk about how to stay on track THROUGH the weekend so when Monday hits, you feel successful.
You're leaving gains on the table! On this podcast we cover 5 (technically 6 👀) things to look out for to make sure you are lifting to your full potential.
More info and to sign up for my group training program visit - www.briannaraefitness.com
We get real and raw and talk about my 10 year in the making fitness journey!
Lots of ups and downs but I wouldn't trade my experience for the world.
Our story never really ends but these are the things that brought me to who I am today.
In this podcast I answer YOUR questions. Be sure to follow me on Instagram (@briannaraefitness) to submit your questions for the next podcast!
TIME STAMPS
"What was the best fitness advice someone ever gave you?" - 1:17
"How do you stay motivated?" 11:04
"How many carbs do you eat?" 14:37
"Can you updated us on your bulk?" 16:14
"How do you get past the rut of going to the gym to just go and not enjoy it? - 19:44
"How do you deal with creeps at the gym?" - 23:22
If every time you think of the word "toned" you think fat loss you need to listen to this episode.
Get ready to see the word, "toned" in a whole new way.
No more vacation starvations. It's time to start hitting your goals year round so you can stop with the yo-yo dieting. We dive into a 5 step process to help you actually start achieving your goals YEAR ROUND.
Welcome to the Damn Strong Podcast. I am your host Bri and I am a full time online fitness coach and my passion is to educate women on all things fitness. I help women, just like you, step into the power of knowledge and commitment to ultimately live your best and strongest life. In this podcast we will talk about being DAMN STRONG…in our body, mind and life. I’ll be teaching you how to navigate nutrition, strength training and mindset challenges. So get ready to take some notes because we are building a DAMN STRONG life.
New episodes every Wednesday!
Let's connect CLICK HERE