“The Skinny: Recent Episodes
“The Skinnyâ€
Co-owners of Square1 talk about today's health and fitness topics with some of the industries finest people.
In this lighthearted episode: Ginny, Dustin, Brandon, & Jamie talk about their favorite superheroes and their training styles. Be sure to put in your vote to see who wears the onesie!
In this episode we talk motivation: what it is and what it isn't.
Brandon explains why motivation is simply not enough in bodybuilding. The group talks about how being selfish is sometimes the best way to help others.
Plus, don't miss the special outtake!
In this episode of "The Skinny" Square1 officially welcomes IFBB Pro Bodybuilder Brandon "The Prodigy" Curry to the Square1 family.
The new website announcement and release!
We also sit down with Rick Steiner of SEG Event group and discuss the collaboration of Square 1 and SEG to provide the best modeling packages avaible to you guys at an affordable rate. Steiner elaborates on his passion for finding quality people to add to his agency. Listen for more details!
Charles McDowell
Square 1 sits down with Charles Mcdowell to discuss his journey to health, and how he overcame his addiction. Charles explains the vital role of keystone habits in his transformation and why he knows that belief is the key ingredient. Addiction is a hurdle that millions are facing, and people like Charles are leading the charge against it. From “dead by overdose” to sponsored fitness athlete and business executive, Charles’ story is not one you want to miss!
Evolving Habits Square 1 talks the science of habit formation in the brain, and how changing them may be more simple than you think.
The post The Skinny #16: From Heroin to Hero; Keystone Habits 2 – Addiction appeared first on Square1.
Ginny is Back Ginny takes time again to join The Skinny to discuss business ownership, and what aspiring business owners should expect. Keystone Habits What are they and why are they so important?
The post The Skinny #15: Keystone Habits/Meal Prep Pro appeared first on Square1.
The Supplements We Commonly Recommend
Supplements, like diet, are not one size fits all, but there are certain recommendations that are common in Square1 programs. Dustin and Jamie discuss their personal supplementation regimens as well as their most common recommendations to clients.
The post The Skinny #14: Square1 Approved Supplements appeared first on Square1.
Pyramid Schemes? Dustin and Jamie vent about Herbalife and Advocare; the fitness industry’s two most shady companies.
Pyramid schemes are illegal in the United States. So how do these companies exist? Why do people still fall for their pitch?
Well, at least their product lines are good right? We think not.
The post The Skinny #13: Pyramid Schemes appeared first on Square1.
MMA Training with Tyler “Melee” Minton Dustin and Jamie sit down with Tyler Minton to talk his training for the 19th season of The Ultimate Fighter.
Tyler Minton owns and operates his own training facility with his wife. SQ1 gets the story of what it takes to be a professional UFC fighter and gym owner.
Tyler’s Sponsors:
The post The Skinny #12: Tyler Minton appeared first on Square1.
Supplement Myths Dustin and Jamie discuss today’s most common myths about supplements.
Regulation? The guys discuss why the industry deserves the current lack of trust and why people should be cautious of supplement label claims.
Find us on Instagram Follow us on Twitter Like us on Facebook Be sure to subscribe in iTunes!
The post The Skinny #11: Supplement Myths appeared first on Square1.
Top Nutrition Myths Dustin and Jamie discuss the top nutrition myths that are often responsible for derailing many people’s plans for fitness success.
They Discuss why carbs are not the enemy and how ketosis dieting can actually slow metabolism and eventually lead to thyroid issues. A basic understanding of the body, and the role that nutrition plays, is vital in taking control of your own life!
The post The Skinny #10: Nutrition Myths appeared first on Square1.
Jamie & Dustin discuss some of the most common Gym Myths.
Knowing What’s…
& Knowing What’s…
Tune into this episode to hear more. Subscribe to catch next weeks episode where Jamie and Dustin talk about more myths regarding nutrition.
The post The Skinny #9: Jamie Free & Dustin bust Gym Myths appeared first on Square1.
In today's episode, The duo talk about Dustin’s approach to learning not only about fitness, but himself. Dustin describes how hating the mundane jobs he had as an adolescent drove him to find and create purpose within his own life; ultimately fueling his desire for greatness. Dustin has always had a need to affect change in peoples lives, and is living out his dream by doing so through the success of Square1.
Why Success is Scarier than Failure - drawing the line between success and failure.
Motivational Memory- the ability to recall the emotions that drive us.
The post The Skinny #8: Dustin’s Story, Why Success is Scarier than Failure, & Motivational Memory appeared first on Square1.
Tim Donegan talks Paleo Diet, Zone Diet, & Intermittent Fasting.
Tim explains what you can and can’t eat on the Paleo Diet, what exactly Zone “Blocks” are, and how fueling your body as an athlete is finding which diet best suits you.
The Evolution of America
-We discuss why all diets should be highly adaptive -Timing and self control in relation to diet -Why the Paleo Diet is too broad -Intermittent fasting -Carbs, fat, and protein, and their place in a diet as well as the importance of knowing how much to take and the timing of consumption -Why hormones dictate all change within the body- whether its how you feel or how you look -Insulin and its ugly sister, glucagon -Eating for your goals
Tim Donegan…
Tim Donegan is a 24 year old entrepreneur who owns his own CrossFit gym – CrossFit Stones River in Murfreesboro, TN.
Tim also works full time with Kill Cliff, and part time for 2pood wholesale apparel.
Photo credit: Rodrigo Ortiz
He travels the country promoting both of these companies by selling quality workout apparel, and America’s recovery drink: Kill Cliff
Keep in Touch with Tim: Find Tim on Instagram & Facebook The post The Skinny #7: Tim Donegan joins us to talk Paleo, Zone Diet, & “IF” appeared first on Square1.
Dustin clears up some Creatine questions!
Creatine is one of the most researched supplements on the market. Unfortunately, many consumers (you guys), can get easily distracted from the facts of supplementation due to the flood of marketing techniques many supplement companies employ. Dustin explains how creatine works, and what it should be used for. Buy ingredients, don’t buy labels!
Max Cleaver Study –
Dustin explains the biological metabolic rate equation that governs all life forms, & tells why every heart beat counts.
Finding fuel from both setbacks & success
How you define yourself is by the choices that you make today. The moment you commit to something is the moment you prepare to succeed. The duo explains how in overall health, confidence has everything to do with where you end up. Moving forward in the right direction is important, no matter how fast or slow.
Gym Problems!
Dustin & Ginny explain the importance of finding a gym that suits you. They discuss issues they have recently run into, and how it has changed them for the better.
The post The Skinny #6: Creatine, Heart Rate, & Gym Problems appeared first on Square1.
Brandon Curry & wife Brandy Leaver Joined us to cover a host of topics including -Scrutiny in a gym setting & at the elite, international level that Brandon & Brandy compete within.
-Brandy’s advice to mothers getting back into shape and defining their own standards of being fit.
-The family approach to a fit lifestyle
-Brandon’s meditative gym mindset (why anger doesn’t work) & how he approaches his workouts with safety & mind to muscle connection. -As well as their new clothing line Physique Empire & Brandy’s Max Food Bar!
Brandon Curry believes that the industry is more then just competition. He believes it is built on the foundations of health and fitness, something people often lose site of. Brandon believes focusing on these foundations keeps you away from the negativity that can surround the industry.
Brandon Curry’s true measurement of success is staying true to yourself, & beating yourself. Brandon & Brandy enjoy motivating those around them who are pursuing even the smallest aspect of fitness.
Success Even though he has been successful in his career thus far, Brandon believes regardless of what he does on stage, if he can motivate just a few people to make better choices in their lifestyle, then he feels he is succeeding. Brandon receiving 1st place trophy from bodybuilding legend Arnold Schwarzenegger at the Arnold Classic Brazil in 2013. Catch his full interview with Flex Magazine.
Brandy Leaver Talks about how you can get into great shape no matter what your goals might be, even post pregnancy! (Brandy is a mother of 4)! In “The Skinny”, Brandy discuses her drive to constantly be better, and invites constructive criticism into her life. She firmly believes no matter what it is in life, you are going to be critiqued and you should be thankful for it, as it can be an opportunity to be better. Brandy’s mothers last wish before she passed away was for Brandy to compete again. So 5 months POST PREGNANCY, she jumped back into the gym flow where she competed in bikini winning her class, and the show overall.
Physique Empire Is all about positivity and “speaking life into people. Physique empire made it’s public debut at the Arnold Classic this past weekend in Columbus Ohio. The Curry’s plan to launch the clothing line in the next 4 weeks online.
Brandon uses an intuitive training style – listening to his body, but recommends planned programs for beginners. Watch Brandon train shoulders & arms. (Muscular Development).
Brandon curry’s main focus is pounding his weaknesses – he views bodybuilding as an art form Photo Credit: Muscular Development Brandon views his workouts as Meditation, & a journey of self discovery.
Keep Up with the Currys Follow Brandy Leaver on Twitter (& Instagram) Follow Brandon Curry on Twitter (& Instagram)
The post The Skinny #5: Brandon Curry & Brandy Leaver appeared first on Square1.
In today’s episode of “The Skinny”, Ginny & Dustin talk about a few of the following topics:
Healthy Habits: Why bad habits don’t need to be broken, but replaced with healthy ones! -Explanation behind “Evolving habits, Enhancing lives -Identifying habitual problems, and creating healthy solutions to replace them. -How stress is the culprit of anxiety, depression, and ultimately, bad habits. -Being better today than you were yesterday. Redefining yourself everyday. -Taking steps, no matter how big or small in the right direction. -How tiny changes elicit the largest results. -5-HTP – a form of Tryptophan, used to increase serotonin or that “feel good response and how it can benefit anyone suffering from anxiety, depression, or simply the “winter blues”.
Why cardio is NOT best for burning fat -Importance of EPOC or the “after burn” for weight loss (fat loss specifically) and why cardio is not the best weight loss option. -What exactly a calorie is
The difference in Prebiotics & Probiotics
-The importance of pre & probiotics as well as digestive enzymes for your digestive health (especially for women). -How switching someone from broccoli to asparagus can increase inulin intake. -Estrogen in men
The Square1 Approved Probiotics
Meal Prep:
(BPA is a synthetic estrogen)! -They discuss the major health issues with BPA in plastic tupperware containers and how it can reek HAVOC on your hormones! As promised, they provide healthier alternatives like glass containers with BPA free lids. (6 Pack Fitness Bag)
Food Variety: Why diet variety is important in overall health. They cover how important it is to mix up your meats and veggies and why eating the same foods for weeks at a time lacks in specific phytochemicals and micronutrients (vitamins and minerals). The duo goes into common issues within food monotony and how it can lead to bad choice, which can initiate bad habits. -Health issues associated with diet monotony – increased susceptibility to food toxicity. -How we build diets based on what works for you based on your BMR & what exactly BMR is. -Understanding BMR and it’s importance in weight loss. -How having a healthy, balanced diet full of variety can limit your need for supplementation and save you money.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle The post The Skinny #4: Healthy Habits, Commitment, Importance of Food Variety, & Meal Prep appeared first on Square1.
Jamie Free Jamie performing a deadlift during CrossFit Regionals last year
Jamie Free, a Rhode Island native, played college football at Ithaca College in upstate New York. It was there that Jamie found his appreciation of community through sport. After college, Jamie moved to Sacramento California & worked directly for the professional sports team the Sacramento Kings.
Jamie met Chad and Sandra Augustine, two very positive & influential people that got him into Metrx, where he was worked a booth at the Olympia in 2008, and worked the Arnold Classic in 2009.
Jamie performing a muscle up in Miami
Jamie was a customer of Diane Carlos’ Max Muscle in Sacramento for two years before he decided to purchase a franchise himself. He enjoyed the atmosphere so much he stated he was nearly “begging Diane to let him work weekends at the store. This lead Jamie to quit his full time job with the Sacramento Kings, and begin working full time at Max Muscle. Jamie felt like he knew the customers of the store, and he liked that community feeling.
Jamie owns a Max Muscle in Franklin Tennessee where he creates a welcoming, educational atmosphere. He focuses on positivity and believes that there is plenty of competition out there, however his focus is to drive positivity into the community.
CrossFit Jamie currently volunteers early mornings to coaching his athletes at CrossFit Cool Springs.
Stay in Touch with Jamie If you enjoyed our conversation, keep in touch with Jamie through his blog, or email him directly (jamesjfree@gmail.com). You can also find Jamie on Instagram/Twitter @freefitness27.
Also, check out Jamie’s featured article on Bodybuilding.com
Make sure if you are in the area, to swing by Max Muscle!
The post The Skinny #3: Jamie Free: His Journey Through Fitness appeared first on Square1.
Guest Kelsie Roberts
takes some time out of her busy schedule to sit down and talk all things nutrition.
In this interview we cover:
-The sport of soccer & how crazy the fans can be
-Collegiate level competitiveness – how competition has turned into a full time job
-Athlete’s nutrition & diet
-The major nutritional differences between the U.S. and Canada – “America on Steroids”
-Nutrition
-Organic food movement – consuming in America
-Importance of voting with your dollar
-Issues with Myplate.gov
A little background on Kelsie…
Kelsie was born and raised in a small town in Southwestern Ontario, Canada, called Sarnia. She started playing soccer for a house league at the age of seven, and has beenhooked on the game ever since. Kelsie played and won silver at the Canadian Nationals for team Ontario atage 14. She was a member of both the Canadian Games pool, and National TrainingCamp for team Canada until age 17. Kelsie also played 3 consecutive years of w-league. She is currently a D1 athlete for a local university here in Tennessee where she plays alongside her sister Spencer. Kelsie is the daughter of Greg Roberts, and modestly gives him credit for all of her success.
Be sure to follow Kelsie on Instagram: kcanada14, and on Twitter @canada_14
Future Shows… Subscribe to stay in touch with the latest from Square1! Certified Sport Nutritionist, CrossFit coach & athlete, former bodybuilder/fitness model and health enthusiast Jamie Free joins us to express his interest in CrossFit, what moved him from the sport of bodybuilding into the sport of fitness, and his sports nutrition franchise, Max Muscle. The post The Skinny #2: Kelsie Roberts: Nutrition, Soccer, organic food movement, & Athletes appeared first on Square1.
Man paralyzed during CrossFit workout
Denver, Colorado CrossFit athlete/coach Kevin Ogar was performing “the snatch”, a movement that has become a CrossFit staple. During this lift, Ogar suffered a severe injury that has now left him paralyzed from the waist down. Kevin and his training buddies have proclaimed this to be a “freak accident”. They have refused to hold the sport of CrossFit responsible. Orthopedic surgeon Dr. Vonda Wright expressed to ABC’s news correspondence that she has seen a spike in CrossFit related injuries due to excessive training, bad coaching, and terrible form. Find out the full details on this CrossFit injury.
In the first episode of “The Skinny”, Dustin and Ginny introduce themselves to the world of podcasting by introducing Square1fit.com: the web based personal training company they own and operate together. They also express the importance endocrinology plays in fitness, as well as a few current issues they have with CrossFit.
“Uncle Rhabdo”, CrossFit’s mascot seems to have more up his sleeve than most cartoon clowns. Learn more about the details behind this controversial CrossFit muscular disease.
Oh, and let’s not forget the great SUGAR debate! Dustin goes into detail about how, “Sugar is my life”. He explains how truly anabolic insulin really is. Future Shows… Enjoy this first episode, and stay tuned for our next episode with Canadian NCAA D1 Soccer Player, Kelsie Roberts as she expresses her interest in fitness, what healthy food really means, and the common problems amongst athletes’ “on-the-road” diets. The post The Skinny #1: Why we started podcasting, CrossFit issues, & endocrine importance appeared first on Square1.