Brutal Iron Gym: Recent Episodes
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Brutal Iron Gym Podcast is hosted by Robert Polenik, the owner of Brutal Iron Gym.
Rob has a Masters in Human Nutrition, Bachelor‘s in Health and Physical Education, Personal Training certification through American College of Sports Medicine, and is a Corrective Exercise Specialist through National Academy of Sports Medicine.
He has a client history of over 2,500+ clients and a teaching history of 500+ students at the university level. He has helped clients earn pro cards in aesthetic sports, elite totals and national / state records in powerlifting, helped high school athletes earn D1 scholarships, and has worked with professional and olympic athletes.
If you're struggling in ANY WAY related to nutrition, tracking your calories WILL HELP!!! In today's podcast we discuss 5 reasons why AND HOW tracking calories can help!
How is it possible??? How can eating MORE help you LOSE body fat? Find out in today's podcast!!!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
How low do you need to go? If you're wondering what is the right calorie deficit, or, how to manage calorie deficits for weight loss, today's podcast can help! In today's podcast I discuss how I am personally managing my daily and weekly calorie deficit in order to reach my weight loss goal!
Do you wonder which diet is better? Fasting or Low Carb? If so, today's podcast can help! In today's podcast I explain how these two diet strategies relate to the goal of wanting a lean physique with optimal performance!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
Are you interested in testing your body fat percentage? Or how much lean muscle mass you have? If you've considered body composition testing today's podcast can help! I discuss the pros & cons of common body composition testing methods and explain how to interpret the results of a Dexa Scan!
"What advice would you give to the 20 year old Rob?" is what a client recently asked me! I answer this question in today's podcast!!!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
Want to increase your strength in Squat, Bench, and Deadlift? And, wanting to do so in the quickest way possible? You're in luck! In today's podcast I discuss the best strength accessories that you're likely not doing... yet... that can help boost your strength in a significant way!
Have you heard of a "refeed" when dieting? Wondering what that is, why people do it, and if you should do it? In today's podcast I teach the answers to what, why, and who when it comes to diet refeeds!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
In today's podcast I discuss the negative impact menopause has on body composition and fat loss. I provide tips on how we can mitigate the negative impact as well as how we can address cellulite. Lots of helpful information!!!
If you've been eating less with the intent to lose body fat, but your daily energy has crashed, your mood is in the dumps, and food cravings are taking over your life... what do you do? In today's podcast I discuss what to do when eating less is no longer an option, but, you still have body fat to lose!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
GLP-1 drugs are being prescribed for fat loss at an increasing rate, however, this is also leading to an increasing number of people using these drugs that DON'T actually need them! And in many cases the negative side effects, the dark side of GLP-1 use, is causing more harm than good. We explore the dark side of GLP-1 use in today's podcast!
What should you eat at each of these workout-related nutrition windows? In today's podcast we cover each timeframe in regards to what demands / needs are we aiming to meet and what foods are best to meet those demands / needs!!!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
Do you train hard and eat healthy... but you're not as lean as you'd like to be? Does your work seem to be greater than your results? In today's podcast we discuss TWO main reasons why you may not be as lean as you think you should be!
Does "getting older" change the way we should eat? How can we avoid excessive body fat as we age? How can we optimize for muscle and strength as we age? In today's podcast I discuss these topics and provide steps you can take to stay in control of your appearance and performance as you age!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
Yes, your carbohydrate intake CAN impact your muscle mass!!! When in a caloric deficit, if you undereat carbohydrates you may be causing muscle loss!!! Listen in to learn more!
Does Creatine work? Should you be taking it? If so, how much should you be taking? In today's podcast I discuss Creatine along with 9 other commonly recommended supplements! I discuss why I recommend them and whether or not YOU should be taking them!
Today's podcast covers questions related to nutrition, training, and personal training business submitted by our patrons of our Patreon service! If you'd like to submit questions of your own and/or have access to monthly training programs and nutrition education as explained in the podcast check out our patreon service at patreon.com/cthreemethod
You've likely noticed... the podcast has a new name!!! In today's podcast I explain why we're making the name change AND I extend TWO special offers associated with nutrition education!!! Listen in to learn more!!!
Ozempic, Mounjaro, Semaglutide, Retatrutide, and other GLP-1 agonist drugs are becoming more popular in bodybuilding. In today's podcast I discuss why, the pros and cons of these drugs, and how to mitigate the negative impacts.
Do you make any of these self-sabotage mistakes??? In today's podcast I discuss 5 ways that I see clients sabotage their own progress! From these examples we can learn to identify if we're doing the same, and, if so, how we can correct those actions!
Does your programming include a Squat, Bench, and Deadlift day? Are you considering including a SBD day into your training? If so, in today's podcast I discuss the pros and cons of SBD days and how to optimize them for the best possible outcome!
If progress has stalled... is it time to change your macros? In today's podcast I teach how we can decide when is the right time to adjust our nutritional targets AND the different options we have for how to adjust them!!! Lots of good info!!!
Want to live a healthy life and build a great physique in your 40's, 50's, and beyond? In today's podcast I talk with Steve Allegretti who's accomplishing exactly that!!! We discuss his daily routine and the mindset he has that is allowing him to live his best life yet to date!!!
Bryce Carter of Paragon Strength recently competed in a powerlifting meet going 4 for 4 for PRs (Squat, Bench, Deadlift, & Total) along with setting several new State records! In today's podcast we discuss his nutrition approach leading into the meet and on meet day as well as his attempt selection and mindset throughout the meet! LOTS of great information!!!
Struggle with making meals that fit your needs, but the family also likes? In today's podcast we discuss how you can assemble meals in a way that allows you to better control your portions / percentages of protein vs carbs & fats!!! Listen in to learn more!
Training programs & personalized Q&A at a low cost! In today's podcast I explain our new service offerings through Patreon. We have a Classic version which features access to training programs and personalized weekly Q&A, and a Trainer version which offers the same features but includes training templates, educational videos, and more business / trainer focused personalized Q&A. Listen to today's podcast for more details AND to listen to 20 minute snippets of the Q&A sessions within each category.
If you're struggling with nutrition, if you have questions, PLEASE listen to today's podcast! I explain a FREE offer for a one-on-one consultation AND 1-month program with weekly support! This is a GREAT opportunity to get the help you need at absolutely no cost!
Should you train to failure? Or, is it best to "leave a few reps in the tank"? If you're uncertain of the right training intensity, today's podcast will help!!! Listen in to learn more!
"I don't have time"... if you use this excuse, please listen to today's podcast. The people who have achieved what you want to achieve don't have more time than you, they are just better at using their time. In today's podcast I discuss how you can improve how you use your time and how you can better balance your expectations.
Want to get stronger for CrossFit? Do you struggle with aches and pains? With limited mobility? In today's podcast I discuss how you can address strength and mobility while properly controlling training volume within a CrossFit program!
Is your teenage athlete eating enough? Are they eating the right foods? Should they be taking supplements? If so, which ones are safe? In today's podcast I answer all of these questions and share 5 nutrition-based key areas of focus for teenage athletes!
Are you struggling to "feel" your muscles when you perform a specific exercise? In today's podcast I provide 3 tips that can help you develop better mind-muscle connection which can help you better feel your muscles and help you achieve better results!
Are you feeling overwhelmed? If so, today's podcast can help! I provide 3 steps we can take to regain control and get back to feeling motivated and proactive! Listen in to learn more!
Ever wonder what your coach thinks when you "go off program"? I don't know about your coach specifically, but in today's podcast I share my thoughts as a coach (and fellow athlete) when clients go off program. I share my thoughts, advice, and suggestions for how to, if you're going to do it, do it safely!!!
Are you getting THE BEST workouts possible? How do you know? In today's podcast I teach you how to ensure you're properly hydrated and fueled for your workouts so you can have THE BEST workouts possible!!! Listen in to learn more!
What is "the perfect" workout order? Do you know it? Are you following it? Listen to today's podcast to find out!!!
Today's podcast is a group discussion with 3 trainers, along with myself, focused on strength-based training. The 3 guests are Lauren Rutan (IFBB Pro & Elite Powerlifter), Jared Caroff (Physical Therapist & Elite Powerlifter), and Bryce Carter (Master-level Powerlifter & Strength Coach).
Do you struggle with expecting more than what you're getting? When you don't see the progress you expect, does it cause you to feel defeated, to consider quitting? If so, today's podcast can help! In today's podcast I explain healthy expectations for fat loss, muscle growth, and strength progressions!!! Listen in to learn more!
Is it true that "more is better"? How often you should squat, bench, and deadlift in order to maximize strength is dependent on many individual factors! In today's podcast I discuss 3 factors that should be considered when deciding on the appropriate frequency for the "Big 3 Lifts"!
Who is the best source for nutrition knowledge... nutritionists!!! Doctors are not formally tested on nutrition knowledge specific to weight loss and aesthetics and are therefore not the best sources for knowledge in these areas. If you are seeking nutrition knowledge speak to a nutritionist.
Have you heard that anywhere between 5-30 reps is okay for muscle growth? Or, maybe you've heard that low reps are best? In today's podcast I discuss the pros and cons of both low reps and high reps and how YOU can determine which rep ranges are best for you!!!
Have you struggled? Are you struggling? If so, you likely have tried many approaches, many strategies, but have experienced failure. When we're in this situation it can be hard to separate the outcome from our perceived self-value. In today's podcast I discuss the importance of maintaining a mental distinction between our efforts and the outcomes we experience.
How do you know if you're doing too much? In today's podcast we discuss 7 key factors that can tell you if you're doing enough in your training, or, too much! Listen in to learn more!
Yes, you read the title right... what you eat doesn't matter... UNTIL... you're eating enough! THAT you eat is more important than what you eat! Listen to today's podcast to find out how much you should be eating AND when you should be eating it!
In the pursuit of your goals, what data should you track? Training performance, calories, body weight, sleep, etc??? We want to track enough to achieve our goals, but not so much that it feels overwhelming. Listen to today's podcast to find out what data would be best for you!
Do you struggle with the fear of failure? Is it holding you back from giving your best, from being your best? If so, you're not alone! It's more common than you may believe! In today's podcast I discuss the fear of failure and the mental frameworks we can use to overcome that fear to truly cultivate our best life!
Want an in-depth education on powerlifting programming? If so, you're in luck! In today's podcast I discuss the programming of a 4x Elite Total Powerlifter, fitness business owner, AND mother of 6!!! I explain exercise by exercise her current program and the underlying elements that have allowed her to be so successful! Listen in to learn more!
Do you struggle with consistency? If so, in today's podcast we discuss tips that can improve your consistency by simplifying what to do and making it EASIER to do! Listen in to learn more!
Need to improve your aerobic fitness, but, you hate running? If so, we've got you covered! In today's podcast I discuss how you can structure workouts to address aerobic fitness with weighted and body weight circuits!
Are you struggling with where to start when it comes to reaching your goals? Maybe you're struggling with confidence in what to do or in yourself? If so, today's podcast can help! In today's podcast I explain starting advice for any goal including specific advice for nutrition related goals!
Want to learn more about programming for Powerlifting? If so, today's podcast can help! In today's podcast I review a powerlifting coach / client's program and discuss the concepts we focus on so that YOU can improve your own strength-based programming!
Do you want to build muscle, BUT, minimize body fat? Of course!!! In today's podcast I discuss how you can structure your diet to ensure you can maximize your muscle growth while minimize body fat formation!
Want to train for strength, BUT, need your workouts to be under 60 minutes? No problem!!! In today's podcast I teach you how to create great strength-based workouts in under 60 total minutes!!!
Are you approaching your goals as you would a lighthouse, or, a finish line? When we approach a lighthouse we know where we're going, but we have to navigate the waters according to our environment. When we approach a finish line we know where we're going, and we often think getting there will be a pre-determined course of actions. Which mindset will allow for long-term success?
Which is a better approach for muscle growth... lifting heavy weights for less reps, or, lifting moderate weights for moderate reps? In today's podcast I answer a debate on which is more important; mechanical tension or time under tension?
Do you exercise in the morning and eat healthy BUT you're not seeing the results you want? If so, you're not alone! This unfortunately happens to many people!!! In today's podcast I explain why you are not seeing the progress you expected and what adjustments you can make to ensure you can start making better progress!
Most training programs repeated exercises for multiple weeks in a row, but... is that necessary? In today's podcast we answer a trainer's question about the necessity of repeating exercises to progress size and strength!
Do you want 70% of the best results possible? 80%? 90%? Likely you want 100% of the best results possible... but, that's only possible if you give 100%! Your level of commitment determines your level of success! Listen to today's podcast to find out more!
If you're struggling with repeated injuries but you still want to get the most from your training... today's podcast can help! In today's podcast I share programming techniques AND mental health advice for how to optimize your training and mental health as you work to make adjustments to reduce your injury risk.
To optimize aesthetics AND performance WITH the highest quality of life finding the right balance of carbs and fats to protein within the right caloric amount is crucial! In today's podcast we discuss how to optimize your macronutrient balance to best optimize your results!
Have a stubborn body part that isn't growing? No matter what you do, how much you do, it doesn't seem to respond? In today's podcast I discuss 6 techniques that can help you grow lagging body parts!
If you want to be successful spend more time thinking of the "why" rather than the "how". The plan for "how" you will be successful will encounter obstacles and will likely change. It's the "why" that'll carry you through those obstacles, it's the "why" that'll carry you through the journey.
If you want to lose body fat you're likely focusing on exercising more... but, is that actually going to help? In today's podcast I discuss the impact of exercise on the fat loss process.
The answer... YES!!! The two main reasons why people believe they have to avoid carbs in order to lose body fat are due to misunderstanding carbohydrate impact on body weight and portion control issues. In today's podcast we discuss these two common issues and how you can better understand them in order to create a diet that includes carbs which can often improve your likelihood for diet success!
Are you worried about being able to eat a specific food on your diet? Can your favorite foods fit into your diet approach? The answer is... YES!!! In today's podcast I explain how it is possible to include our favorite foods into our diets and still make great progress!
Do you struggle being "all in" or "all out"? Do you often push yourself to the point of breaking? If you'd like to reach your goal AND sustain the results, adopting a "bend before you break" approach could be the answer! Listen in to learn more!
Whether you train for strength or muscle size, when should you use machines vs free weights for your exercise selection? I answer this question in today's podcast!!! Listen in to find out!!!
Is your diet overly restrictive? Do you struggle with lack of variety? If you'd like to have more freedom in your diet without sacrificing progress today's podcast can help! I provide steps you can follow to calculate your daily calorie and protein needs while allowing space for variance and small treats!
If you are an aesthetic athlete, how often should you compete? Do you need more muscle size? More stage presence? More leanness? Depending on your goal your competition frequency needs may change! Listen to today's podcast to find out what show frequency is best for you!
Are you struggling with motivation? If you had great motivation at the start but now you can feel your motivation dropping, how can you bring it back? In today's podcast I discuss how we can frame our perspective towards our goal in order to better sustain long-term motivation!
Are you doing too much? How do you know? In today's podcast I explain the answer to these questions and provide steps you can take to get more from your training!
Has your eating been "all over the place"? Have you been bouncing back and forth between over-eating and corrective under-eating? Maybe you've been struggling with too much alcohol lately due to holidays or work events? In today's podcast I discuss how we can correct inconsistent eating to help us shed unwanted body fat and get back on track towards our goals!
Are you struggling to properly address strength training elements in a 30 minute workout? Well, struggle no more!!! In today's podcast I provide a workout structure and tips that will help you create great workouts that include strength training along with mobility and muscle development all within a 30 minute workout structure!
If you've fallen off of your diet and exercise routine recently and are struggling to get back on track, today's podcast can help! In today's podcast I share 5 tips / concepts that can help you regain control and start making great progress again!
Is your recovery between workouts feeling "slow"? Are you still sore from your previous workout going into the next one? If so, in today's podcast I share 8 methods you can use to improve your muscle recovery between workouts!
If you overeat for a day, or a weekend, how much will that "set you back" in your progress journey? In today's podcast I answer that question, explain the answer, and provide 3 tips you can remember that will help you get back on track asap!!!
Can you workout when you're sick? Should you? What if you really want to? haha In today's podcast I discuss the concerns and considerations of working out when you're sick and what adjustments you can make to ensure you stay on track towards your goals.
Meredith's diet and progress is humming along as we approach Nationals!!! In today's podcast we discuss what we've been doing the past 2 weeks managing travel and holidays along with what we'll be doing in the next 2 weeks as we prepare for the National stage!!!
If you're feeling overwhelmed with helping others, with the expectations of others, with creating YOUR best life while attending to the quality of others lives... today's podcast can help! In today's podcast I share recent advice I gave to a client who was struggling with these same issues.
If your goal is fat loss, do you need to change your weight training programming in order to maximize that goal outcome? In today's podcast I answer this question AND share 5 programming tips you can use to create a greater fat loss focused intensity in your workouts!
If you want to be strong, lean, muscular, and pain free... EAT BEFORE YOU TRAIN!!! In today's podcast I discuss the benefits of eating before your workouts AND I share what foods you should focus on!
Whether its a short weekend trip or a week long vacation managing nutrition and training, managing still progressing towards your goals, can seem like a daunting challenge! In today's podcast we discuss recent client travel questions and the advice that was shared with them that YOU can use to stay on track when traveling!
Are you worried about maintaining progress during an upcoming trip? The key to mentally managing how to maintain progress is knowing what matters most!!! In today's podcast I share what matters most AND tips for how to best manage your nutrition and training while traveling!
Have a trip or vacation coming up? Wondering how you can stay on track with your training? In today's podcast I share 5 tips you can use to create great workouts and keep progressing towards your goals!
Worried about how to stick to your diet during an upcoming work trip or vacation? No need to stress! We've got you covered!!! In today's podcast I discuss how you can minimize the stress and simplify the process of sticking to your diet while traveling!!!
Are you consistent with your diet and training, but not seeing the progress you'd like? Maybe you've completely stalled out? If so, today's podcast can help! In today's podcast we discuss what you should consider in both nutrition and training to ensure you can continue making progress towards your goals!
Are you struggling with trying to be perfect? Are you frustrated when you can't be? Do you shut down when things don't go as planned? If you're struggling with perfectionism, with an idealistic reality that never seems to happen, today's podcast can help!
In the ever growing world of science-based training... is your training scientific enough? How scientific is "scientific enough"? In today's podcast we discuss how to properly balance a scientific approach to ensure you're getting the best results possible!
Want to lose body fat and have a leaner physique for your wedding? If so, today's podcast can help! In today's podcast I discuss how to set up your diet and training to ensure you'll be in your dream shape for your dream day!!!
Are you stuck? Do you want to get bigger, but, you also want to be leaner? Which should you do first? We provide that answer in today's podcast!!!
Does what you think you want match your daily thoughts, words, and actions? Often people "say" what they want, but, what they DO doesn't always match, and this opposition often leads to failure. How can we avoid this trap and ensure we achieve success? Listen in to find out!!!
Meredith competed in her second show this year, NPC Carolina State Championships, over the weekend!!! In today's podcast we recap the experience; the good, the bad, and the totally unexpected haha, and talk about our next steps towards Nationals in December!
Are you struggling with poor recovery? Poor digestion? Low hunger? Poor sleep quality? If you're a strength or muscle building athlete low intensity cardio can help all of these issues!!! In today's podcast I discuss the benefits of cardio for strength and muscle building athletes as well as discuss the best method for including cardio without lessening your workout performance!!!
How many calories should you eat on a training day vs a non-training day? This is a great question to ensure you're properly fueling your training performance and adaptations without eating an unnecessary surplus of calories. In today's podcast I share two methods you can use to determine the proper caloric intake based on your daily activity level!
What are the BEST 10 exercises for gaining muscle and getting jacked? If you want to know, you'll have to listen!!! In today's podcast I share my top 10 list as well as give an explanation for each choice!!!
What is "easy pain"? It's the familiar discomfort, the familiar effort that you often repeat in hopes of achieving a specific goal BUT unfortunately never seems to work, at least not long-term. When you want to achieve a goal, and you've tried the same approach multiple times, it may be time to try a new approach. In today's podcast I discuss how we can overcome our hesitations towards new approaches to increase our chances of success!
When switching from offseason to pre-contest training, what considerations should be made in regards to exercise selections? Should you use the same exercises that you used in the offseason, or, if the diet is changing from surplus to a deficit, should your training change as well? Listen to today's podcast to find out!
Are you feeling stressed? Overwhelmed? Uncertain? When it comes to dieting feeling stressed isn't uncommon, but thankfully it doesn't have to be the norm! In today's podcast I share 5 tips for how to reduce dieting stress!!!
She did it!!! She qualified for Nationals!!! In today's podcast Meredith and I discuss how the first show went including ALL of the chaos that ensued haha. It definitely wasn't an ideal or normal experience, that's for sure haha. Listen in to share in the fun!!!
Are you worried about losing muscle mass when you're away from the gym? Maybe you have a trip coming up, or a surgery, or have just been missing more training sessions than you'd like... and you're worried you're going to lose all of your gains!!! In today's podcast we discuss the process of muscle loss and how to avoid losing muscle tissue when you can't be in the gym as much as you'd like!
Are you struggling? Are you considering quitting? Before you do, listen to today's podcast! In today's podcast I discuss the mindset that can keep you going and allow you to keep a sense of hope!!!
If you're using self-regulation techniques in your programming, such as RPE, today's podcast can be helpful for learning to identify two common issues people struggle with that often derails their programming and progress!
When our efforts start, our expectation of seeing results starts... but, is that the right expectation for success? Creating the right expectation of when we should see results can help set us up mentally for success! Listen to today's podcast to find out when you should expect to see results for your efforts!!!
Are you struggling to reach your protein requirements without overconsuming your calories? If so, you're not alone!!! This is a struggle many vegetarian and vegan athletes face when trying to balance a healthy diet. In today's podcast I share the advice I give my clients and how YOU can solve this issue!
When you think of mental toughness, what do you picture? Often we think of mental toughness in extremes... extreme amount of effort, but for only a short duration. But, is that the mental toughness approach you need to reach your goals? Listen in to learn more!
Peak Week!!! We're finally here!!! In today's podcast Meredith shares how she's feeling and what she's thinking leading into our upcoming contest!!! Be sure to follow our Instagram channel "brutalirongym" for contest updates!!!
If you've plateaued in muscle growth, in order to grow more, you may actually have to train less! How can this be true? Listen to today's podcast to find out!!!
If I could only tell everyone ONE piece of nutrition advice... what would it be? Listen in to find out!!!
If you have to change the order of your workouts, is that really significant? ABSOLUTELY!!! Workout order absolutely matters!!! Listen in to learn why AND how you can modify the workouts to ensure you still achieve the best results!!!
Do you want to make progress, or, do you want to be right? Those two options aren't always the same! When progress has stalled, are you willing to try something new, even if it proves that what you were trying before wasn't right?
Did you know that you can modify your rest periods to create more intense workouts without having to increase weight or reps? Did you know that "rest periods" also refers to the time between similar movements? Want to learn more specifics and fun ways to create more workout variety? Listen in!!!
Do you believe you know what "good" foods are? Maybe... maybe not! In today's podcast we discuss how to approach the "good" food concept to know exactly which foods are best for you!
We're almost there!!! 2 weeks until the first show! In this episode we discuss how our approach is working in spite of having zero cardio AND Meredith still being healthy enough to have her period! Lots of great information for how a contest prep diet should be structured!!! Listen in to learn more!
Are you consistent with group training but you're not seeing the results you expected? In today's podcast I explain why that may be happening and what you can do to correct it!!!
What is the right depth of difficulty needed to reach your goals? How do you know if you're working "hard enough" or "too hard"? In today's podcast I discuss how we can better balance the difficulty needed to produce change with the consistency needed to sustain the change!
Do you need to burn off more fat, but you're afraid of burning off muscle tissue? Which choice is better... increasing cardio or decreasing calories? Listen in to find out!!!
Do you work 10+ hours a day? If so, are you struggling to eat healthy and stay active? Probably. If so, today's podcast can help! I discuss how you can properly manage nutrition and training even with a busy schedule! Lots of helpful info!
Can you eat whatever you want (pizza, donuts, cereal) and still lose weight assuming you're in a calorie deficit? Listen in to find out the answer!!! It may surprise you!!!
When we face challenges in our life; self-chosen or not, we do still have a choice. We have a choice in what we expect in the process. And what we should expect is our challenges to be... challenging!!! If you expect the process to be hard you will be more mentally prepared to work through the obstacles and find a way to fight through them.
New weight loss PR, dealing with hunger and fatigue, and storing post-show snacks!!! These are some of the topics we discuss in today's podcast!!!
When training in a deficit you're liking going to feel less than your best. You may struggle with wanting to skip a few reps, skip a challenging exercise, or skip an entire workout! How can you push through this fatigued and tired mindset to still put your best efforts in? That's what I answer in today's podcast!!!
Has your fat loss plateaued? You're following your diet, you're in the gym, you're doing everything according to plan, but... progress has stalled?!! You may still be losing "some" weight but you're not actually looking any better... what's happening?!! In today's podcast I explain what happens when a diet stalls out and how you can fix it!
Are low reps better for muscle growth because they allow you to use heavier weights? Or, are higher reps better because you can push the muscle deeper into muscular fatigue? In today's podcast I explain the pros and cons of both low and high rep training AND provide an answer for what rep range actually is best!!!
"If it's good for you, but you hate it. Learn to love it. Because it's likely what you want is on the other side of it." These words sound great, but how do we actually do that? How do we learn to love something we once hated? In today's podcast I discuss this concept and explain how you can "get to the other side".
Want some ideas for your next workout? Or a client's workout? In today's podcast I share the techniques I used in a recent leg workout including eccentric overloads, drop sets, and rest/pause. Lots of fun ideas and helpful details!
Can you lose fat AND be strong, be explosive, grow new muscle? Absolutely!!! In today's podcast I discuss how to set up your nutrition approach to balancing fat loss and performance!!!
Only 4 more weeks!!! Time travels fast when you're having fun haha. In today's podcast Meredith and I discussed the "fun" she's been having with her diet and training this past week along with our tips and advice for how to still adhere to your diet around appointments and special events!
If you're a hard gainer, this podcast WILL HELP!!! In today's podcast I discuss nutrition, training, and supplement advice for hard gainers all the way from a beginner to advanced level of detail! A ton of great information!!!
What you think about what you do, or don't do, can make or break the outcome! Your perspective is powerful, and, it's entirely up to you! Listen in to learn more!
If you have hypermobile joints you may worry about being injured when lifting weights. If so, in today's podcast I explain how to properly warm up and strengthen your joints so that you can be safe AND strong while lifting weights!!!
How low should you go when it comes to calories in a fat loss diet? Should you go as low as you can tolerate? Are there any possible negative impacts in doing so? In today's podcast I discuss what considerations come into play when deciding the proper calorie deficit for a fat loss diet.
Want to improve your cardiovascular performance, BUT, you're limited to only indoor options? And you don't have traditional cardio equipment?! No problem!!! In today's podcast I explain how you can achieve a great cardio stimulus without a lot of space or equipment! Listen in to learn how!
Do you want change in your life, but you're feeling defeated? Or struggling to know how to create the change you want? If so, in today's podcast we explore 3 steps that can help you create change in your life that will allow you to shift your life closer to what you truly want it to be!
Down 3 pounds and feeeeeeling it haha. Meredith had a great week but the diet is now starting to push her into "uncomfortable" territory! Listen in to learn what she's working through AND how we're working through it!!!
Are you considering using an AI generated training program? Do you wonder what the pros and cons of AI generated programming are? Is it best for you, and your specific goals? I answer all of these questions, and more, in today's podcast!
Want to ensure you're eating enough to grow without gaining unwanted body fat? In today's podcast I discuss how to set up a personalized diet that will provide enough calories and protein for muscle growth without causing unwanted body fat gains!
Want some workout ideas for training your chest and back together? We got you covered!!! In today's podcast we share 3 workout structures that you can use to personalize your workout to best match your needs!!! Listen in to learn more!
Are you fearful of trying a new approach? If your current approach isn't working, and you believe you do need to move on to a new approach, BUT, you're afraid to do so... today's podcast can help! I share 3 tips that'll help you move on to the new approach with more confidence and conviction!!!
Are you worried about the impact of running on your joints? Have you heard that running is bad for joint health? If so, in today's podcast we answer those concerns and provide steps for how to protect your joints while being able to include running into your exercise routine!
Want to learn how to set up a fat loss diet for yourself or a client? In today's podcast I teach how to determine the right calories, the appropriate deficit, and how to balance your nutrition with your activity for an overall fat loss diet approach! Lots of great information!!!
Another fun week!!! This week we talk about food dreams, the impact of your period on a diet, and share some fun memories!!! Lots of laughs in this one!!!
If your body weight changing per day impacts your emotional health and/or can feel demotivating at times, this podcast can help! In today's podcast I explain what a weight scale measures and how / why our body weight can fluctuate daily. Better understanding the reasons for day to day change can help us better control our reactions and actions so we can stay the course and achieve our goals!
What's holding you back from reaching your goals? What's the one thing you can never seem to get past? In today's podcast we explore what to do when you have a seemingly immoveable object in your path. Listen in to learn!!!
Want to get stronger without getting bigger? In today's podcast I share a program I recently wrote for a client that achieves exactly that goal!!! And, it's totally for free!!! Listen to the podcast and if you want a free copy of the program reach out at brutalirongym@gmail.com
Want to learn what we cover in our weekly client check-ins? In today's podcast I review a recent client check including the weekly nutrition review and the weekly Q&A topics and answers discussed! This is a fun insight into what is covered within our one-on-one services!
I was asked this question recently by one of my personal trainer clients and I thought it would make a great podcast!!! If you'd like to learn if your struggles are also shared by others (hint, hint - they often are) you can listen to today's podcast to find out if so and what we do to work through them!
If you beat yourself up when things don't go as planned please listen to today's podcast! In today's podcast I discuss self-blame and how it often shows itself in fat loss diets when it comes to our weight on a scale and the food choices that we make.
What a fun week! Meredith's weight loss plateaued so we had to make some adjustments but everything's back on track and pushing forward! To learn what adjustments we made... listen in!!!
Pre-exhaust before Squats?!! Yep!!! The benefits may surprise you!!! In today's podcast I share a squat pre-exhaust program I wrote for a client including the individual-specific benefits, exercises, and exercise selection thought process!!! There's a ton of great programming knowledge in this podcast!!!
Do you have to avoid carbs to lose body fat? Do you have to be in a state of ketosis to lose body fat? In today's podcast we explore what carb vs fat content a diet needs in order to be successful for fat loss! Listen in to find out!!!
Do you want to get stronger without gaining fat, muscle, or added body weight? Many people want to increase strength without feeling bulky or without having to move up a competitive weight class. If this explains you, today's podcast is for YOU!!!
When we think of what we want to achieve... what does it take? What will we have to do to reach that goal? In today's podcast I share a client story of someone who asked that exact question... "what will it take" and the answer surprised her!!! Listen in to find out what that answer was!!!
Want to learn how the best in the sport of powerlifting structure their offseason vs peaking programs? In today's podcast I share the training for a 4x Elite Total Powerlifter!!! What we focus on in their programming that allows them to be their best and how YOU can do the same!!!
Do you struggle with your emotional response to your weight and/or your appearance? If so, you likely are feeling overwhelmed, frustrated, defeated, and maybe even burned out. In today's podcast I discuss how you can diversify your focus, how you can "find more to enjoy" along the process so that you can better enjoy and sustain the process!
Another great week! This week we discuss recent progress photos, how to manage stress and why that's important, and we even discuss some fun "what if" questions related to diet and exercise!!! Lots of fun!!!
If you'd like to set up a PPL routine that is more personalized to your needs today's podcast will teach you how! In today's podcast I share 3 common complaints about the PPL approach and what you can do to counter those complaints to create a fully personalized program!
When you feel overwhelmed, frustrated, and unmotivated do you tend to stop your efforts? Do you tell yourself that you'll take a "short" break to recover before coming back... to only then have that "short" break become way too long? In today's podcast we explore the concept of how to manage these negative emotions WITHOUT stopping so that we can better control both our experience and our outcome. Listen in to learn more!
Want to add more variety and excitement to your deadlift workouts WHILE progressing your strength? Who doesn't?! In today's podcast I share a program that I wrote for a client focused on warming up for the deadlift using non-deadlift specific exercises designed to address weaknesses and increase explosivity! Listen in to learn to more!
No matter your goal calories in vs calories out will play a significant factor in the process of reaching your goal. In today's podcast we discuss the three main factors of the calories in vs calories out equation; nutrition, exercise, and activity. And how you can manipulate these factors to create a personalized approach to your goal to ensure the best experience and outcome possible.
We often hear differing and often conflicting advice towards our fitness goals which can lead to us feeling uncertain and overwhelmed. Why is there so much variance in what we hear? And how do we know which advice to follow? Listen in to today's podcast to find out!
Another week of prep and another week of PR weight loss!!! This week Meredith navigated traveling while pushing herself the hardest she has so far in the prep! In today's podcast we discuss her recent training and nutrition, her mindset as we push harder in the prep, and what changes we'll be making in the upcoming week!
Are you struggling with poor sleep quality? Are you tired when you should be but when you lay down you can't seem to calm your mind? If so, today's podcast can help! We discuss common reasons for poor sleep quality and provide tips for how you can address those issues!
What's holding you back? In today's podcast I share 3 client stories of overcoming negative training mindsets that were holding them back and how YOU can use the lessons they learned to help you become your best self!
Yes you can lose body fat while eating carbs! In today's podcast I discuss how to manage carbs as well as general caloric deficits during diets in order to modulate diet stress to improve long-term adherence and consistency!
In today's podcast I discuss the per workout format, exercise selection, and the training methods used in Meredith's current contest prep workouts! These same concepts can be used to maximize the efficiency and effectiveness of YOUR workouts so it's definitely worth a listen!!!
Do you feel overwhelmed, stressed, and behind in all of your goals? If so, it could be because you're struggling with "purposeful productivity". What is that? Listen in to find out!!!
Have you plateaued in your progress? If so, it may be because you've plateaued in the degree of uncomfortable that you experience in your workouts. In today's podcast we discuss 3 training techniques that will allow you to safely progress the challenge of your workouts so you can progress your... progress! haha
Meredith hit a new weight PR this week! She's hungry but she's in good spirits!!! In today's podcast we share this week's updates along with a discussion on "diet brain" and how being disciplined in your diet can help increase your discipline in other areas of life as well!
Have you ever started a weight loss diet but ended up GAINING weight?!! If so, you're not alone! This is more common than people think!!! Listen to today's podcast to find out why this happens and what adjustments to your diet you should make!
If you're struggling with being overly fat but under muscled today's podcast can help! In today's podcast we discuss 3 options you can use to approach how to lose body and gain muscle while better managing daily energy, workout performance, and recovery!
Are you looking for a product or program to help you achieve your goals? If so, you're likely considering between two categories; things that replace work vs things that magnify your work. Which is best? Listen to find out!!!
Want to learn how to blend absolute strength, relative strength, and cardiovascular endurance into a complete program? If so, you're in luck! In today's podcast I review a current client's program that combines all of these goals as well as corrective therapies for the shoulders, hips, and lower body joints! Tons of great information AND the program is available for FREE upon request!!!
Want to know what a bodybuilder eats in the offseason? In today's podcast I share the diet structure of a current client who's eating to maximize muscle growth while minimizing body fat gains. The diet has specific foods but also allows for variety within the diet to help with adherence!
Want to know what the experts say about how to lose body fat? In today's podcast we discuss advice from seven experts on what are the best approaches for fat loss!!!
Another successful week! In today's podcast we discuss nutrition when traveling and how to train when you return from traveling! We also discuss recent nutrition changes and our approach towards the upcoming week!
What happens if what we expect doesn't happen? What happens if what we want doesn't happen? We're... unhappy! In today's podcast I discuss thoughts from the book "Solve for Happy" by Mo Gawdat and share 3 insights that can help you better control your happiness!
What are the most common training mistakes I see in commercial gyms? You'll have to listen to find out! Also in today's podcast, I share how you can avoid making these mistakes in your own training!!!
If you have diverticulitis and you're worried about what foods are safe to eat or what's foods are best to build a healthy diet today's podcast WILL help!!! I discuss what the condition is, how we can avoid it / lessen flares ups, and what foods are best! Lots of great information!!!
Do you need a nutrition coach to reach your goals? For some people, no, for others, it may help. In today's podcast I discuss nutrition "coaching" options such as apps, automated programs, and actual human coaches and who would benefit the most from each!
When what you want to do can't be done... how do you react? Your reaction is the difference between success and continued failure. In today's podcast we discuss how to react so you can make the best choices to help you reach your goals!!!
If you're pushing for new strength, how hard should you push? Should you always feel strong and confident in training? Should you always feel beat up and on the edge of burnout? What's the right programming intensity that will allow you to get the most from your training? In today's podcast we explore these questions! Listen in to learn!!!
Crazy week with travel!!! In today's podcast we discuss how we manage nutrition and training while traveling along with updates from this recent week of the prep! Fun info as always!!!
Do you struggle with creating variety in your diet? You'd like to eat different foods but you're not sure what or how to change your meals without losing progress? In today's podcast I discuss food substitutions and how to make them without derailing your progress!!!
When you think back 5, 10, 20 years from now what stories do you recall with fondness and self-pride? What accomplishments do you recall? Now, if you think 5, 10, 20 years ahead of today what stories will you recall? What stories are you writing now that you'll remember with fondness and self-pride?
Are you struggling with self-confidence? If so it can feel depressing, defeating, and overwhelming. It's hard to know what to do when you doubt your ability to "do". In today's podcast I discuss 5 tips that can help you build self-confidence so you can get unstuck and feeling more confident!
In today's podcast I read through a recent powerlifting client's program AND offer that program for FREE to you!!! I explain the reasoning for the workout structures and exercise selection so that you can learn how to best structure your workouts and select your exercises!!! Tons of great programming information as well as a great opportunity for high quality FREE training programming!!!
Two common mental mistakes that clients make when it comes to nutrition is... #1) They worry about nuanced details without accounting for the foundational elements, and #2) They believe that tracking macros can be "accounted" for in other ways; eating "clean" foods and/or excessive exercise. In today's podcast we explore these two mistakes and discuss what corrections we can make to avoid these traps.
Do you struggle feeling extremely bent over in your squats? Maybe you struggle with low back pain, rounding of the shoulders, and/or squatting just doesn't feel natural for you? In today's podcast we provide 6 steps you can follow to improve your squat mobility and help personalize your squat positioning to ensure better depth, better performance, and less pain.
Another fun chat with Meredith!!! In today's podcast we discuss how to manage poor sleep, refeed days, heavy vs high volume training preferences, and what our plans will be for the upcoming week!
Do you always worry about what could go wrong? When you consider starting something new do you look ahead and worry about what obstacles may cause you to fail? Does that worry then prevent you from ever starting? In today's podcast we discuss this mindset barrier and how you can overcome it so that you can get started towards crushing your goals!
Slowed eccentrics have been shown to be beneficial towards muscle growth. But, how slow is slow enough? How slow is too slow? In today's podcast we discuss the benefits of slowed eccentrics and provide specific parameters that will allow you to maximize their benefits!
A client recently asked me to discuss what I eat per day! In today's podcast I share my daily meals and the reasoning behind what foods I choose to eat! I also share my daily supplements and how I track progress over time. Tons of information!!!
How long should you hold the peak contraction of your exercises? Should you hold it at all? Is there a "too long" length of time? The answer may surprise you!!! The length of your contractions can actually COMPLETELY CHANGE the outcome of your efforts!!! Listen in to learn more!!!
Do you struggle with losing motivation when you lose clients? Do you feel discouraged? Do you worry about gaining new clients? If you're a personal trainer you will lose clients from time to time, but how you respond is key to keeping your business growing!!! Listen in to learn more!!!
Are you too tough on yourself? Are you tough enough? In today's podcast Meredith and I discuss the "tough love balance" of knowing how and when to be tough on yourself in order to progress and grow in life vs when you need to give yourself grace in order to heal. It's a great discussion!!!
Another week, another weight PR!!! This week Meredith and I discuss the mental balance of how much you weigh vs how you look vs how you feel, and how to find a mentally healthy balance between those elements. We also discuss her nutrition, training, and upcoming changes! Lots of fun info!!!
Are you doing enough exercises in your workout? Are you doing too many? How do you know how many you should do? In today's podcast I discuss this question and provide details for how you can put together a great workout with the right number of exercises specific to YOUR needs!!!
Are you struggling to follow your nutrition program? Would you like more variety, more freedom, more adjustability? If so, today's podcast can help! In today's podcast I discuss how to focus on meal concepts rather than food specifics in order to ease the frustrations and restrictions in food specific diets.
Struggling to be consistent with your nutrition? Uncertain of how you can regain control... assuming you once had control, haha. In today's podcast we discuss a client example and provide 5 tips for increasing nutrition consistency!!!
If you're in the middle of a storm, if life is beating you down, you're overwhelmed, stressed, if you're unsure of how you'll survive... today's podcast can help. In today's podcast I discuss 5 tips that will help you weather the storm and come out on the other side in a better place!
This podcast is a "fly on the wall" experience with 9.5x body weight Total Powerlifter Jared Caroff. He and I discuss his recent powerlifting meet! What went well and what adjustments we'll be making in his future programming! Tons of great powerlifting programming and mindset information!!!
Another week, another weight PR!!! In today's podcast Meredith and I discuss this week's new lower caloric intake, how to stay motivated through a long contest prep, and how to overcome depression and trauma. Lots of great information!!!
If you take drugs and supplements will they help you achieve better results in your training? You may believe the answer is "of course", but... it actually isn't! They may make no difference at all!!! Listen in to learn more!
Do you want to be leaner? If so, are you tracking progress via body weight? That MAY end up causing mental and emotional stress because if you want to be leaner how much you weigh actually doesn't matter! Listen in to learn more!!!
Would you like to lose some body fat BUT you still want to maximize your training performance? In today's podcast I discuss how a client and I are approaching a fat loss phase leading into a running race, and what steps we're taking to ensure we can not only perform well at the race after having lost body fat, but how we can actually IMPROVE our performance by race day!!! Listen in to learn more!
When you make a mistake, when you mess up, what do you do? What's your response? How you respond to singular failures determines your overall success. Make sure you're responding the right way!!!
In today's podcast I explain workout by workout, exercise by exercise the thought process behind creating a personalized client program. This client is working towards a high rep squat goal, 50 reps at age 50, and an upcoming competition, the 2025 Arnold Amateur Classic Physique!!! Along with the podcast we're offering the program he's currently following for free to anyone that wants it!!! Listen in to learn more!
Want to learn how contest prep diets are modified to ensure progress? In today's podcast Meredith and I discuss her upcoming nutrition changes in real time! Discussing what factors are most important and how personal choice can be factored into diet decisions.
Can you eat carbs to maximize performance without maxing out your waistline? In today's podcast I discuss what percentage of your total calories can be carbs and when you should consume those carbs in order to peak your performance while staying in peak condition!
Are you consistent with training BUT not seeing the results you want? It could mean that your training program may need updates and refinement, BUT, it could also mean that your nutrition needs the same attention as well! In today's podcast I discuss the role nutrition plays in supporting our training in both performance and results.
Are you unhappy where you are but, you're too tired, too overwhelmed, too depressed to continue trying? What do you do when you find yourself in this mental space? In today's podcast we explore this feeling and provide an answer for what your next step should be!
Another successful week! This week we navigated extended traveling, catered eating, and a chaotic schedule... but, we made progress!!! Listen in to learn more!!!
Jared Caroff joins me for today's podcast! We discuss his journey towards a 10x body weight Total and 5x body weight Deadlift!!! We also discuss physical therapy topics and advice he gives to his clients that YOU the listener can benefit from! Tons of great information!!!
Are you experiencing low back pain with barbell deadlifts? If so, can you use a Trap Bar instead? Changing from a barbell to a trap bar does offer pain reduction benefits but does it change the muscles you're actually working? Listen in to find out more!
Are you struggling in your workouts? Your body feels sluggish and stiff, you don't feel strong, you just don't feel like your normal self... what's happening?! In today's podcast I share a client example of this situation and break down the steps of what to look for in order to correct the issue! Tons of great information!!!
Want a beginner friendly lower body workout structure? In today's podcast I explain the workout components that are important for youth and beginners and how to structure a safe but effective workout. Listen in to learn more!
The metrics are often what we measure success by, BUT, the meaning is why we try to be successful in the first place! If you're feeling discouraged, if you're struggling remembering the DIFFERENCE between the metrics and the meaning can help you push forward! Listen in to learn more!
Meredith hit another weight loss PR this past week!!! She's on track and making progress in spite of some new life chaos haha. Listen in to learn how she's making it through the mess while keeping her sanity... mostly, haha.
Today's podcast is AMAZING!!! I interview Paul and Sherri Peterson of First Half Parenting to discuss how to manage "healthy eating" as a family! They discuss meal ideas, food prep strategies, how to teach healthy eating to your kids, how to manage healthy eating as a busy parent, and so much more!!! They share a TON of helpful information in this podcast!!! Thank you Paul & Sherri!!!
Want to build a home gym? Or add to your already existing home gym? In today's podcast I cover home gym equipment that feature multiple uses, a small footprint, and are all mobile!!! These options allow you to build a GREAT home gym even with limited space!!!
If you're struggling to be consistent with new habits, especially a new diet, today's podcast can help! In today's podcast I discuss how to "make room" for new behaviors so we can be more consistent and achieve greater results!
Did you use Ozempic or a similar GLP-1 antagonist in order to lose weight but are now struggling with excessive weight gain? Or struggling with excessive cravings? If so, today's podcast can help! I describe why you are experiencing those struggles and a system you can use to counter those struggles to reclaim not only your physical health but your mental and emotional health as well!
If you experience a daily struggle to "do the right thing", to follow up with what you know you should do... you're normal! Both unsuccessful, unhappy people AND successful happy people experience that struggle every day! The key is... in today's podcast!!! haha Listen in to learn!!!
Want a Bench Press PR in 12 weeks? Today's podcast will help! In today's podcast I explain a 12 week approach featuring three 4-week phases that will help you peak your strength while staying safe!!!
We're making great progress in spite of the normal chaos of life haha. In this week's episode Meredith and I discuss what chaos has ensued these past 2 weeks and how we manage life's unexpected changes!!!
Does the idea of counting calories feel intimidating or time consuming? Maybe you've tried to do it before but struggled or felt frustrated? If you're wondering if counting calories is necessary for weight loss today's podcast will help!!! I discuss the concepts of why diets work and what method of dietary structure may work best for you!
Are you struggling to lose that last bit of fat in your lower stomach? Is the skin loose in that area and you can't seem to figure out how to get it to tighten? If so, today's podcast can help! In today's podcast I discuss the approach I use with clients to address these specific issues including nutrition, training, supplementation, and special treatments! Tons of great information!!!
Do you struggle with negative self-beliefs? Do you feel that the worst things about you always seem to come true no matter what you do? If so, today's podcast can help! In today's podcast I discuss how we can work to better manage our negative self-beliefs so we can eventually overcome them!
Are you struggling? Do you feel overwhelmed with finding the right program? Do you feel unmotivated to do anything until you do find the right program? In today's podcast I discuss paralysis by analysis and how we can overcome those feelings of being overwhelmed and unmotivated!
Do you want to maximize your strength and muscle gains? Of course you do!!! Have you wondered what would be the best supplements to help you do that? If so, today's podcast can help!!! Listen in to learn!
Are you struggling to maintain mobility within your strength training? Maybe you've been focusing on strength but are struggling with joint aches and muscle pains along the way, or maybe you feel less mobile than you used to? In today's podcast I cover nutrition, training, and recovery aspects that will help not only improve and regain mobility but actually improve your strength training as well!
I was recently interviewed by a college student wanting to learn more about myself and the business of personal training. I LOVED the interview and thought it would be fun to share the questions and answers in today's podcast!
Another week of great progress!!! In this episode Meredith and I discuss how to adjust your diet and training around traveling, the use of a pedometer to measure daily step count, and many more fun contest prep details!!!
Want to learn a SUPER effective way to improve your performance and training stimulus for main lifts like squat, bench, and deadlift?! Of course you do!!! In today's podcast I explain the benefits of cueing movements and provide examples YOU can use in your training!!!
Should you have an intra-workout drink during your workouts? If so, what should be in the drink? In today's podcast I discuss 3 scenarios when an intra-workout drink is most helpful AND what you should have in your intra-workout drink!!!
Do you struggle to eat healthy when you travel? If so, today's podcast can help!!! I discuss how you can select healthy foods when you travel to help you stay on track with your dietary goals!!!
Are you striving for a balanced life? Should you be? In today's podcast I discuss the reality of a balanced life and raise the question of whether or not balance is actually what we need in order to be happy in life!
Two weeks in and Meredith is crushing it!!! In today's podcast we discuss the nutrition and training changes we've made this past week along with several mindset aspects of the dieting process!
Would you like to create workouts that are more personalized? More specific to your needs? Specific to your goals? If so, in today's podcast I discuss two programming elements that you can use to create more personalized workouts to best match your needs per workout while still achieving your overall goals.
If you're struggling to grow... today's podcast WILL help!!! In today's podcast I cover the nutrition and training tactics I used to help a client gain 30lbs in 11 months after being previously plateaued for 2 years!!! Lots of great information!!!
Do your belief in the possibility of an outcome impact the outcome? If you believe you can never be lean, does that mean no diet will ever work for you? If you believe you can never be strong and muscular, does that mean you never will be? In today's podcast I discuss the impact in your belief on the outcome of diet and training programs.
Do you want to be successful? If so, focus on simplicity! In order to be successful you must be consistent, in order to be consistent it's helpful to make things simple. The easier it is to do what you have to do the more often you'll do it!!!
Want to be strong, have lean visible muscle, AND be able to run?!! So, do you want EVERYTHING??? haha. Of course you do!!! In today's podcast I read through both the nutrition and training programming of a client who's working on these exact goals!!! Listen to hear what we're doing and steal the good ideas for yourself!!! haha
Meredith survived the first week!!! haha. We had a wonderful week but did run into some unexpected moments! Listen in to learn what those moments were and how you can manage the same moments when they happen to you!!!
Are you feeling overwhelmed or confused by all of the information you hear? Does the advice seem to be contradictory? If so, who should you listen to? In today's podcast I discuss how you can decide who is the best source of information so you can feel more confident and feel more certain that what you're doing is what's best for you!
Want to learn how to set up a contest prep diet? And, how you can do so with the foods you already eat and schedule you already follow?!! Yep, that IS possible!!! Listen in to learn how!!!
Is life kicking your butt? Does life feel especially hard at the moment? Want to know the best way to "fight back"? Make it HARDER!!! How in the world does that help? Listen in to find out!!!
Meredith is competing!!! Meredith has started a contest prep and we want to share the journey with you!!! In today's podcast we discuss her motivation for doing the competition as well as what her perceived obstacles will be! We also share the initial phases of our nutrition and training programming!!! Lots of fun information!!!
Want to build stronger, bigger Quads? In today's podcast I discuss the top 3 Quad focused squat variations and tips for how to make them EVEN BETTER!!! Listen in to learn!!!
Are you not making the progress you expected? Trying to lose weight but progress has plateaued? Trying to build muscle but progress has plateaued? Have you considered that... you may be eating TOO MUCH protein??? Listen to today's podcast to learn more!!!
Does exercise selection matter? If so, how much? How much progress is possible before individual-based exercise specificity matters? In today's podcast I discuss a specific client experience in which exercise specificity unlocked the best progress they've ever made, BUT, what had to be in place FIRST before exercise selection mattered!
Are you struggling to follow through with daily and weekly actions necessary to reach your goals? If so, today's podcast can help! I discuss why people struggle and what we can do to overcome that struggle!
Are you seeing progress, but you want FASTER progress? Or, are you plateaued and seeing no progress at all? If so, you may think DOING MORE will help you progress faster... but, in today's podcast I explain how that may NOT be the answer! Listen in to learn more!
In today's podcast I cover nutrition advice directed towards teenagers who want to build muscle and/or lose body fat but do so in both a maximally efficient AND a healthy way! Lots of great information!!!
Are you taking multiple medications? Are the side effects negatively impacting your life? No energy, no excitement, no hunger, etc... If you're frustrated about being on medications and you want to make a change, today's podcast will help!
Are you struggling with how to create a level of adherence that is strict enough to produce the results you want but loose enough to allow mental health and enjoyment in life? Do you worry that if you're not perfect that you'll completely lose control? If so, today's podcast WILL help!!!
When should you start getting ready for an aesthetic competition or upcoming powerlifting meet? What changes to your nutrition and training should you make? If you're asking these questions, today's podcast has the answers!!! Listen in to learn!
Are you eating often enough? Are you eating too often? If you're struggling with meal frequency; not enough energy, too time consuming per day, feeling too starved or too full... today's podcast can help! I discuss the concepts behind meal frequency and what frequency may be best specifically for YOU!!!
Should you lift as heavy as possible when training for muscle growth? If you lift lighter in order to maximize mind-muscle connection... how light is too light? In today's podcast I discuss the balance of what weight is heavy enough, but not too heavy, for maximizing muscle growth!
Want to learn the common thread of success across hundreds of success stories? If you're struggling with being more successful, with being more consistent, with feeling motivated to keep trying... today's podcast will help!!!
Are you struggling with an injury? A torn muscle? A torn ligament? If so, in today's podcast I describe how to properly manage your training in order to repair and restrengthen the tissue so you can keep making progress towards your goals!
Low Carb? Low Fat? Low Protein? Organic Foods Only? Vegan? Which diet is "right"? In today's podcast I discuss the health pros and cons of various diet schemes and how to determine which dietary approach is best for you!
Do you struggle with how to manage nutrition on weekends and social events? Do you worry that you lose all of the progress made during the week? In today's podcast I discuss 3 tips that will help you better manage weekends, AND, I discuss how to adjust your daily foods to "make room" for alcohol at night!
Are you struggling to workout consistently? You WANT to exercise, but you can't seem to get into a good routine? If so, today's podcast can help!!! In today's podcast I discuss 10 tips to increase workout motivation!
How many days a week should you train each muscle group / main exercise? In today's podcast we discuss training frequency as it relates to workout length. How long do you have to train? And how that impacts the frequency of per muscle / lift training! Great information!!!
Are you struggling to reduce calories in a consistent way? Maybe you've tried diets before but your energy crashed and you experienced extreme cravings? In today's podcast I share tips on how to maintain proper protein intake AND how to reduce calories comfortably while dieting!!!
Are you struggling to reduce calories in a consistent way? Maybe you've tried diets before but your energy crashed and you experienced extreme cravings? In today's podcast I share tips on how to maintain proper protein intake AND how to reduce calories comfortably while dieting!!!
Want to learn what it takes to achieve what less than 1% of powerlifters have achieved? In today's podcast we discuss the nutrition and training of Lauren Rutan who achieved her third Elite Total in Powerlifting this past weekend! We share her macros, specific foods, workouts, exercises, and much more!!!
Do you feel anxious during diets? Feel nervous you're messing things up? Feel nervous of whether or not the diet will work? If so, in today's podcast I explain how to lessen anxiety and have a greater sense of control throughout the diet and a greater sense of certainty that you'll be successful!
If you're following a muscle growth program but your progress has stalled today's podcast may have the answer!!! Muscle growth can plateau due to a plateau in strength development. In today's podcast I share methods you can use to increase strength safely while still maintaining a muscle growth focus in your training!
Are you struggling to eat more in order to grow? If so, today's podcast will help!!! In today's podcast I share tips for how to increase calories but in a comfortable way! In a way that allows for less digestive stress and is sustainable over time so you can be more consistent which will produce greater results!
Have you been confused or intimidated by nutrition facts labels? Have you ever wondered what all the numbers meant and how they related specifically to YOUR needs? In today's podcast I discuss what is covered on the label and how you can simplify the information to best apply what's included specific to your needs!
What do you want? Are you getting it? In successfulness discussions and motivational content we often hear iterations of "What you want is in what you avoid" which is true but... do we truly look into why we are avoiding those things? In today's podcast we discuss the "why" and what you can do to best address it!
Are you struggling with shoulder, elbow, or wrist pain when squatting? If so, today's podcast WILL help!!! In today's podcast I explain the reasoning for the pain, how to address it, but also to what depth to address it so that not only do you eliminate pain BUT you're able to stay strong and stable in BOTH the Squat and Bench!!!
Want to gain a MASSIVE amount of mass? If you're tired of being skinny or skinny/fat and you're ready to get JACKED today's podcast WILL HELP!!! In today's podcast I discuss how I gained over 100lbs without getting fat AND how YOU can do the same!!!
Would you like to know exactly what and how to adjust your diet to ensure you can reach your fat loss goals? Today's podcast will help!!! In today's podcast I teach what adjustments you can make to your diet or a client's diet to ensure continued progress!!! Tons of great information!!!
TWO THOUSAND podcasts!?!? Wow!!! In honor of our 2,000th podcast Meredith and I discuss fitness trends from the 2,000s in some flashback fun! Some good memories and laughs!!!
Do you struggle with balancing happiness and a pursuit of continued improvement? You want happiness so you focus on slowing down and enjoying what you have, but, you then feel discontentment because you feel stagnant and that things aren't progressing... but, when you push for progress you're overworked, tired, and discontent again... what do you do? Listen to today's podcast to find out!!!
Want to look and feel great as you continue to age? Are you worried that older age will bring a decline in physical health? Listen to today's podcast to find out what you can focus on in order to be and stay your best as you age!!!
Are you considering a high fat diet to improve overall health including specific health changes such as increased insulin sensitivity? If so, today's podcast can help! In today's podcast I discuss a question posed recently by Dr Shawn Baker, the creator of the Carnivore Diet, that discusses the impact of switching from a mixed diet to a high fat diet. Lots of great information!!!
Are you struggling with self-pity? Are you focused on the negatives of the past, and potentially allowing them to create negatives in your future by discouraging positive, progressive action? Today's podcast can help! I discuss self-pity and how we can work to process and adjust for it so we can grow into a better future.
Want great results, but, you also like variety and freedom within your training? In today's podcast I teach a leg workout template that ensures you'll achieve your desired outcome BUT with the ability to personalize your workouts to your individual needs and preferences, AND be able to do that continuously for a really long time!!! So, great results AND freedom within training, an excellent combination!!!
When it comes to what you eat, when you eat, how much you eat... specific factors will have a direct impact on your weight and other factors only have an impact on how you feel. It's important to know the difference so that you can create a personalized approach to dieting AND understand the true impact of when you make nutritional mistakes so you don't lose motivation. Listen in to learn more!!!
Have questions about Carbs? In today's podcast I answer five listener-provided questions on Carbs including timing, type, and how to properly track them in relation to fiber and sugar alcohols. A quick podcast, but good info!!!
What is the right mindset for success? We know a negative mindset is generally not helpful... but, is a positive mindset any better? In today's podcast we discuss the cons of both a negative and a positive mindset and explain how a neutral mindset is actually best for long-term success!
If you've wondered which type of exercise is best for fat loss... here's the answer!!! And it may surprise you!!! Hint... weight training MAY NOT be best for everyone! Listen in to learn more!!!
If you want to build muscle as efficiently as possible today's podcast is a MUST!!! In today's podcast I discuss what protein aspects are most important and in what order each aspect should be addressed! Great information!!!
If you're dieting but not seeing the progress you expected... today's podcast can help explain why! For many people they aren't starting a diet with a healthy body which can alter the way their body responds to the diet versus what the person may have expected. Listen to today's podcast to learn more!!!
Would you like to improve your consistency with positive habits? Two ways to improve consistency are to increase the value of doing the habit AND to reduce the value of not doing the habit. Listen in to today's podcast to find out more!!!
Do you struggle with poor shoulder health? Poor overhead mobility? Stabbing pain when trying to do anything overhead? If you do, or if a client of yours does, today's podcast can help! In today's podcast we discuss what should be addressed in relation to shoulder health in your workouts to not only improve poor shoulder health but to eliminate it for good!
Do you struggle to find time to eat during the day, BUT, you want to maximize your body composition AND have better daytime energy? If so, in today's podcast I explain how you can structure your daily eating so you can minimize food needed during the day but still maximize daily energy, fat loss, AND muscle growth!!!
Are you physically fit but still experience low back pain during exercise or daily activity? It can be super frustrating and may be preventing you from doing activities that you love! If you are struggling with this issue today's podcast will help!!! I discuss various reasons for low back pain and give explanations on how to address each potential cause!
Are you struggling to make progress? You're putting in effort every day but not seeing the results you expect? In today's podcast we discuss a common reason why people struggle to make progress even though they're putting in daily effort. Listen in to learn more!
Want to get stronger, more balanced and visible muscles, AND feel more athletic ALL in under 60 minutes? If so, today's podcast will tell you how!!! In today's podcast we discuss a current client's routine including their nutrition that allows them to achieve all of these goals with just four 60-minute workouts a week!!! And, how YOU can do the same!!!
If you're within your macronutrient targets... can you eat sugar and still lose body fat? What if you want to minimize body fat gains while building muscle... does sugar intake impact that process? In today's podcast we discuss the impact of sugar intake on body fat control and learn if sugar intake needs to be controlled in order to reach our goals!
Do you have to progress the intensity of your workouts EVERY WEEK in order to make progress? What are the ways you can make progress in training? Which of the ways is best for me and my goals? If you have any of these questions, today's podcast will help!!! Listen in!!!
Are you struggling? Do you feel overwhelmed? Have you looked at your situation and thought... "There's no way"... "It's too much"... "It can't be done." If so, today's podcast can help! You CAN make progress! You CAN make a difference! Listen to learn how!
If you want to get stronger in the most effective AND safest way possible, today's podcast can help!!! When a large lift like Squat, Bench, Deadlift, and other complex lifts that involve multiple joints and multiple muscles starts to fail... how can you continue to progress that lift in a manner that doesn't cause acute injury, systemic fatigue, and frustrating strength plateaus? Listen in to find out!!!
If you've struggled with diets, with eating consistently, healthily, today's podcast can change your life! Listen in!!!
Are you uncertain of how much protein you should eat per day, or, per meal? In today's podcast I discuss the right amount of protein per day AND how you can best track your protein per meal throughout the day to successfully reach your daily target!
Do you struggle with over-eating at night? Is it holding you back from reaching your goals? If so, in today's podcast I discuss the 3 common reasons why people over-eat at night AND provide corrective actions that you can implement immediately to regain control and crush your goals!!!
How hard should you push yourself in your workouts as you age? What rate of progress should you expect? In today's podcast I discuss what factors influence our training progress and recovery as we age, how we can positively influence those factors, and how we can ensure we push ourselves hard enough, but not too hard, in our training. Lots of great information!!!
Do you feel overwhelmed when considering what diet approach to follow? How can there be SO MANY that ALL claim to work?!! Which one is actually the best? Which one should you actually follow? In today's podcast I discuss why so many diets work in the short term but how you can find (hint... create) the diet that will work in the long-term!!!
Do you wonder if you train long enough? Or, too long? What's the right workout length? Does it depend on your goal? What exactly does it depend on? We answer these questions and give workout length recommendations in today's podcast!!! Listen in to learn!!!
A commonly overlooked but significantly impactful component of success towards our goals are... the people around us. The people in our lives can be an influence of progression, support, and motivation, or, they can be a hinderance. Who are the people in your life? Are you mindful of cultivating the best culture around you?
Want to learn how to write AMAZING programming for any goal? In today's podcast I cover 3 programming tips per goal listed, so 12 tips in total, that can elevate your programming to elevate your progress!!!
Are you wondering why you're not making better progress towards your goals? Maybe you want to lose weight but your weight seems to be stuck? Maybe you want to build muscle or gain strength but you haven't seen any recent progress? If so, you may be searching for what's holding you back... and if so, you may be tempted to blame a specific food or food category like processed foods or carbs. But, before you do... listen to today's podcast!!! What's holding you back may be different than what you expected!
Have you seen Sam Sulek performing partial range of motion repetitions and wondered if doing so in your own training would help you grow more muscle? In today's podcast I discuss the pros and cons of partial reps and provide a recommendation of if you should add them to your training or not... and if you do, how to do so safely!
Are you feeling overwhelmed? Is it causing you to revert to old, less than best nutrition habits? Is it causing you to skip workouts? If we're feeling overwhelmed how can we reduce our stress while still being able to make progress? In today's podcast I provide several tips that can help you do exactly that!!!
How hard is hard enough when it comes to training intensity? Do you struggle with knowing how hard to push yourself in your workouts? Are you afraid you're doing too much, or, not enough? In today's podcast I discuss the proper intensity you should use in strength-based training!
Do carbs make you fat? When you do eat carbs, have you experienced sudden weight gain? In today's podcast we discuss how to include carbs into your daily diet in a manner that will not promote body fat but actually allow you to lose body fat while still accomplishing other goals such as building muscle, increasing strength, improving endurance, and much more!!!
Are you a runner? Or are you considering adding running to your fitness routine? If so, in today's podcast I discuss the importance of adding running specific therapies and strength training to not only avoid injury but to improve performance and progression!!!
Are you prepping for a powerlifting meet? Or you've prepped for one before but you weren't able to perform as you had expected? In today's podcast I discuss programming concepts that will help you properly manage exercise selection and workout structure to ensure you feel AND perform your best on meet day!
If you struggle with being consistent in training but not as consistent with your nutrition... today's podcast can help! In today's podcast I provide 10 tips that can help you better understand and control your hunger levels so you can stay on track with your nutrition program and crush your goals!!!
Are you eating healthy, training hard, but, you feel like crap and aren't seeing the results you expected? If so, today's podcast can help! In today's podcast I discuss the factors that a person should consider when experiencing poor recovery and poor progress. We discuss common issues AND provide metrics and techniques to improve in each area!
Do you struggle to do the things you know you should do? The things that would allow for success, but, you're tired, you're unmotivated, you just don't seem to do them as you expect that you would. In today's podcast I discuss how this feeling is common and provide 6 tips that can help us overcome this feeling and increase our discipline!
Want to get a great Push Day workout in and do so in under 60 minutes? AND!!! Have the ability to completely personalize the workout to your equipment availability, exercise preferences, and specific goals? In today's podcast I teach a workout template that I created for a Business Client that allows for ALL of these aspects and more!!!
You likely have a "want". Something you want to achieve, something you want to be successful towards. And towards our "wants" we put forth efforts. Daily efforts, weekly efforts, monthly efforts, all hopefully building towards a desired outcome. Often though our efforts don't quite match with reality, meaning we often believe we're more accurate with our efforts than we really are. In today's podcast I discuss how that disconnect in accuracy could be what's truly holding us back.
Do you often fail squats because your chest "dumps" forward coming out of the bottom? Or your hips rise before your knees? Or the bar pushes you forward and you feel as though you're going to die? haha. In today's podcast I discuss how you can tell if you have weak quadriceps and, if so, how you can strengthen them with exercises that are THE MOST specific to YOUR needs!!! Interested? Listen in!!!
Do you have a goal you're struggling to push forward? You're want to push forward but you never seem to have enough time, enough energy, enough money, etc... In today's podcast I discuss how in order to do more we actually, first, have to do less! Listen in to learn more!!!
Do you like to, or want to, run but you're afraid of losing muscle? In today's podcast I answer if running actually does cause muscle loss, AND, provide advice for how you can ensure that you do not lose muscle while running as part of a regular exercise routine.
Want to know THE BEST foods for muscle growth? Should you eat meat? Mostly carbs? No carbs? In today's podcast I discuss how to know what THE BEST foods are for you!!! Listen in to learn!
We often hear that you cannot out train a bad diet when discussing fat loss, but is the same true for strength and muscle growth training? In today's podcast I discuss why nutritional support is important for long-term progress for both beginners and advanced lifters regardless of their goals AND how you can identify if you have proper nutritional support or not!
In today's podcast I provide an upper and lower body workout template along with a discussion on specificity of exercise selection. How to determine what is the best exercise for each individual according to their health history, current abilities, and equipment availability. Tons of great information!!!
Are you struggling to keep up? You want to grow in certain areas while maintaining others but you're exhausted and becoming mentally burned out? In today's podcast we discuss 3 areas you can focus on that will help create mental balance!
Who is Sam Sulek? If you don't know, he's an emerging YouTube influencer in the bodybuilding world. Recently a former client reached out asking my opinion on Sam's videos since her son has been watching them and is talking a lot about Sam's training style. She wanted to know if Sam's videos and training style would be a good influence or something she should be cautious of.
Want to lose body fat? But, you want to keep it off and be in a healthier place physically at the end of the process? If so, don't follow the example of what's explained in today's podcast!!! I review a YouTube video of someone who's lost 90lbs in 5 months... but, may be doing it the wrong way. Listen in and learn!!!
I am starting a new offering through our podcast and YouTube channel! I'll now be offering free live consultations 1-2 times per month! In the consultation you and I would meet via Zoom and discuss your goals, your struggles and past efforts, and I will provide advice and resources that will help you make progress to get you from where you are to where you want to be!!! Are you interested? If so, sign up on our website!!!
Do you want to build muscle... but you're afraid of gaining unwanted body fat? If so, in today's podcast we share 5 tips on how you can maximize your muscle growth while minimizing body fat gains!!!
Do you struggle to feel motivated for workouts? Do you struggle after having a "bad day" in the gym? If you ever feel defeated by exercise, by not reaching specific workout goals, or by missing whole workouts... today's podcast can help!!!
Does your body weight seem to fluctuate often? Or unexpectedly? Does that ever create a sense of feeling defeated or depressed? In today's podcast Meredith and I discuss body weight fluctuations; why they happen, what they mean, and how you can better control your emotional response to them!
Ever wonder what impact your specific mechanics have in how you should program? If you squat with a narrow stance vs a wide stance, if you have long femurs vs short femurs, etc... In today's podcast I review a recent client program and how her specific movement mechanics impacted the structure and exercise selection of her training program.
Do you struggle deciding which foods to eat? Which food is the healthiest choice to match your goals? In today's podcast we provide 4 questions you can ask yourself to know exactly which foods will be support your goals so you can make the healthiest and best food choices at each meal!
Are you struggling to build muscle? Have you plateaued in your progress? In today's podcast we discuss the process of building new muscle tissue and how YOU can identify what elements within that process you may need to address in order to start making better progress! Tons of great information!!!
If you're a personal trainer and are struggling with self-confidence, today's will help!!! In today's podcast we discuss 5 tips that you can focus on in order to boost your self-confidence, your business, and your impact in the world!!!
Want to train for powerlifting but you want to keep your workouts to under an hour? And, you want to feel more athletic and less "boxy" or less rigid? In today's podcast I share a workout structure that will allow you to complete GREAT workouts in under 60 minutes AND will improve mobility and athleticism!!!
What should you focus on first when it comes to nutrition? Then, what do you progress to next? In today's podcast we discuss what should be prioritized first in nutrition programming and then the sequencing of what additional elements are added and tracked to create greater results! Lots of great information!!!
If you'd like a more toned body... today's podcast has ALL of the answers!!! Whether you're a trainer or training yourself in today's podcast we discuss the focus, workout structure, exercises, and rep ranges you should be using to create a toned look. And we even discuss the nutritional structure including calories, amount of protein, and nutrient timing you should be using as well!!! Tons of great information in today's podcast!!!
If you struggle with not being hungry in the mornings you're not alone! In today's podcast we discuss 4 common reasons why people often don't feel hungry in the mornings and what you can do to correct each issue to get your meal timing back on track!
If you want to be successful don't look for the maximum of what you can do... instead, look for the minimum! How can looking for the minimum lead to success? Listen in to find out!!!
Are you wanting to build muscle, increase strength, or lose body fat... faster?! Everyone would like to maximize their efforts... and with the tips in today's podcast you'll be able to do exactly that!!! Listen in to learn more about how you can get more for your current efforts!!!
Do you believe that "eating healthy" is enough? Is it possible that just choosing healthy foods is enough to properly manage your diet compared to counting calories and using nutrition tracking apps? In today's podcast we discuss the method of food substitution as a means of dietary control and how you can better control the outcome when using that method.
Are you struggling to be your best self while managing the chaos of life around you? If so, or, if you just want to learn how to do it better, today's podcast can help!!! Listen in to learn more!!!
Are you struggling with less than optimal hormones? Have you gotten your hormones tested, found out they're not where they should be, and now you're wondering "What can I do?" In today's podcast we discuss nutrition and training adjustments you can make to better optimize your natural hormones and still be able to make progress towards a healthier, happier you!
Feeling discouraged? Frustrated? Overwhelmed? Maybe even depressed? If so, in today's podcast we discuss 5 tips that can help you work your way out of those negative feelings and get your life back on track! Listen in to learn more!
Want to grow a wider chest? Maybe you'd like a wider chest for general aesthetics? Or maybe for competition in Men's Physique or Classic Physique? Well, for any and all reasons... we've got you covered! In today's podcast we discuss the deeper details of a recent YouTube video we posted on our YouTube channel about how to grow a wider chest!!!
How many calories does a teenager need to balance proper healthy development and sport-related energy demands? How much protein do teenagers need? Is it okay for teenagers to eat carbohydrates? We answer all of these questions and more in today's podcast! We provide both a general overview and specifics for calories, protein, carbs, fats, meal timing, and much more!
Do you struggle with specific food ideas? Do you wonder what foods are "best" for your goal? In today's podcast I discuss three clients who all have the goal of increasing strength, building muscle, and losing body fat, and we discuss what specific nutrition targets we have for each client and the specific foods they eat to reach those targets! Great information!!!
"Where should I start?" When you're considering ALL of the overwhelming amount of information there is available on nutrition you may be asking yourself this question. If so, in today's podcast, we give you the answer!!! Listen in to learn more!!!
Do you fear the judgement of others? Do you fear failure? If you have a goal, a desire, a dream that you're not pursuing for either of these fears... please listen to today's podcast! I share a quote that helps me fight these fears and I believe it can help you as well!
Want to create better workouts? More personalized workout? Workouts that allow you to address more goals? In today's podcast we discuss the concept of exercise pairings and how, if better utilized, can help you create better programs! Lots of great training programming information in this one!!!
What should you eat when you eat? The answer depends more on the "when" than people realize!!! When you eat compared to what you are doing or about to do at the time of eating determines the "what" of what you eat!!! A food may be "healthy" but is it the right timing for that food? Listen in to learn more!!!
Want to stay mobile and strong as you get older? Of course you do!!! In today's podcast we provide a step by step workout template including exercise selections, sets and reps, and ALL the details you need to create complete, effective, and personalized workouts that will help you regain any mobility and strength you may have lost AND help you keep it as you age!!!
Do you want to be successful? Of course! But you're not sure how to get there? If so, in today's podcast we discuss what you need to focus on in order to become successful... and it might be easier than you think!!!
In today's podcast we deep dive into a specific client experience! This client is working towards fat loss and body composition changes via a diet and the future goal of competing in a powerlifting meet!!! She's wanting to improve how she looks but not by only focusing on how her body looks, she wants to celebrate what her body can DO as well! In the podcast we discuss her history, her struggles, and what we're doing to make progress! Lots of fun information!!!
Do you struggle to feel "ready" for max effort lifts? Do you do a lot of warm ups to feel ready but then end up feeling too exhausted to do the heavy lift? If you struggle with getting your mind and body ready for a heavy max effort lift... today's podcast will help!!! We discuss methods to prepare your mind and body in an efficient and optimal manner so you'll feel fired up and excited to crush big weights!!!
Does how often you eat protein matter? If you hit your daily target, does it matter how frequently you ingested protein in order to do so? In today's podcast we discuss how much protein we should eat per meal AND how often we should eat protein to maximize muscle growth! Listen in to learn!!!
Are you struggling with motivation when comparing yourself to what you see on social media? Do you compare yourself and wonder why you don't look as good or are not as strong or athletic?! If you're struggling with motivation when comparing with others listen to today's podcast! We discuss how you can maintain motivation not only day by day but for year after year so you can become your best self!!!
How can you make progress faster? How can you be better, more successful, how can you reach your goal in the quickest way possible? That's what we discuss in today's podcast! Listen in to find out!!!
Are you doing biceps curls and triceps extension in your training? Should you be? Direct arm training can be helpful for some people but actually be less than optimal for others!!! Yes, there are people who SHOULDN'T be training their arms!!! Listen in to learn more!!!
Want to learn more about how to personalize your diet? If you'd like to learn how to make a diet YOUR diet, meaning it fits your goals, life schedule, food preferences, and more listen in to today's podcast!!! Tons of great information!!!
Are you a personal trainer? Or considering becoming one? In today's podcast I discuss 6 key knowledge areas and supporting resources to help boost your knowledge to help you help more people and become more successful!!!
Are you struggling with a shoulder injury? Are you unsure of how you can still train your upper body or even your whole body without making the issue worse? In today's podcast we discuss how to work around injuries and we provide specific workout / exercise examples!!!
When frustrated with why you're not making better progress don't put others or situations at fault, instead, make it YOUR fault! Why?!! Well, if you're at fault, if you're the problem... you can change! By accepting our role in and seeking out how we influenced our failures we then have the power to make a change and produce a new outcome. Whoever is at fault has the power to make change! Make it YOUR fault so YOU can have the power for change!
Do you want to lose fat, gain strength, and build muscle? If so, you may wonder, can I do all of that in a single workout, or, do I have to separate those goals into multiple workouts, or, do I have to select only one goal to work on at a time? In today's podcast we discuss how you can incorporate all of those goals into a single workout, BUT, also when it's best to separate the goals to ensure you achieve the level of success you desire!
Do you want to lose body fat? If so, did you know that it's possible to eat NOT ENOUGH in order to lose body fat?! You may think eating less is necessary for fat loss, but, there's actually a "too less"!!! There's an amount of calories that if you eat UNDER than amount you will not make ANY progress!!! Listen in to learn more!!!
If you want to be successful towards a new goal you'll have to add new habits to your life. When adding new habits it can be a challenge to be consistent. One way to increase consistency is to track your efforts, but tracking your efforts takes effort! It can increase stress and you may be fearful of seeing the truth of how consistent you really are... or are not. So, you may wonder... do I really have to track everything? In today's podcast we answer that question and provide advice for how to track with less stress!
Do you feel that you have to be perfect in order to be successful? If so, if you pursue perfection... you WILL fail! Perfection is the OPPOSITE path to success! What's the right path you ask? Great question! Listen in to today's podcast to find out!!!
Are you struggling to balance self-care with your relationships, work, and other life demands? In today's podcast I discuss this challenge and what I do to help me better balance these elements so I can continue to make progress in all areas!!! Listen in to learn how you can do the same!!!
In today's podcast I discuss current popular culture topics related to training and nutrition and provide a brief breakdown on each concept so YOU can know if it's something you should add to your efforts or skip entirely!
Would you like to lose body fat WHILE building muscle and increasing strength? Who wouldn't?!! You may have heard that it's impossible to lose fat and build muscle at the same time however... that's actually not true!!! In today's podcast we teach how you can actually achieve both goals within a single day! And how you can do so overtime to help you achieve significant progress with both goals of fat loss and muscle / strength building!!!
Are you considering competing in an aesthetic competition? Bikini, Wellness, Figure, Women's Physique, Men's Physique, Classic Bodybuilding, or Bodybuilding? If so, in today's podcast we discuss how to get started with nutrition, training, and supplements, as well as how to pick the right type of show, what organization to compete with and when to actually compete! Lots of great information!!!
If you're burned out, plateaued, and frustrated... if you're facing the decision of whether or not to quit... please listen to today's podcast! When we feel like quitting it's often associated with us being at the end of what we know. Instead of quitting, seek out increased knowledge! Dig deeper into the subject, reach out to experts, consume new knowledge resources... learn more so you can try new tactics to hopefully create a new outcome!
Do you want to burn the most calories possible while training in order to burn the most body fat? If so, in today's podcast we discuss how to do exactly that!!! What style of training is the best approach so that YOU can maximize your training efforts!
If you want your diet to be more successful, aim to make it easier!!! Focusing on convenience can increase your consistency to help increase your likelihood for success!
Are you feeling stressed? Who isn't?! haha. In the new year, in the pursuit of new goals, you'll likely already be managing current stress while facing new stress associated with the efforts towards the new goals... it can be overwhelming!!! In today's podcast Meredith and I discuss our experiences with stress and goals and how YOU can better manage your stress to increase your chances of success!!!
Want to be able to easily adjust your foods to match your day? Maybe you have a variable schedule, frequent unplanned events, or just struggle through the normal chaos of life and you'd like to feel more confident about how to make food changes throughout the day to best match your needs. If so, today's podcast will help!!!
Eat healthy, but, feel like you're still softer than you'd like to be? Maybe you're already "lean" but you don't have great muscle definition or vascularity... why? In today's podcast we discuss how to address this issue of eating healthy but not being as lean as you'd like to be!
If you want to change what you're getting, what are you willing to change in what you're doing? Often, when we want a different outcome, we don't often directly connect that with the fact that we must take different actions. We must challenge our current beliefs and actions, we must be willing to look through a different lens and search for what WE can do differently. If we want change, WE must change. Listen in to learn more!
Have you ever wondered what makes one machine better than another machine for muscle growth? For example, if you have multiple options, which machine would allow for the best results? In today's podcast we discuss hamstring curl machines BUT also provide an answer that would apply to ALL machines for ALL muscles! We give you the way to know which machine will give you the best results!!!
Do you follow a fasting diet structure? If so, did you know that when you train compared to when you eat can have a HUGE impact on your training progress? If you've been struggling with training progression, if you've been plateaued in strength, muscle gains, fat loss, etc then today's podcast WILL HELP!!! Listen in!!!
Do you have a child interested in weight training? Are you worried of whether it's safe or not? In today's podcast we discuss that weight training at any age can be safe and can be a GREAT introduction into a healthy lifestyle that they can carry with them for the rest of their life!
Do you feel like you're working SO HARD but you can't ever seem to get ahead? Do you feel overwhelmed and not able to give your best, so you're giving what you can, but you worry it's not enough? In today's podcast we discuss a mindset shift, a new focus, that can help to keep you engaged, motivated, and hopeful!
Do you want wider shoulders? Are you prioritizing heavy overhead presses? STOP!!! Heavy overhead presses WILL NOT create wider shoulders!!! Whaaaa??? Yes! Listen to today's podcast to learn 3 unique programming tricks I'm currently using with a personal trainer client to grow their shoulder width!!! Great stuff in this one!!!
Do you believe that you don't have time to eat healthy? I am 100% certain you're right... given how you currently approach eating healthy. But, what if, we changed that approach? What if we proactively prioritized intentional food options that fit your needs, preferences, AND schedule? You may find that eating healthier is easier than you think!!! Listen to today's podcast for a client specific example of how we addressed and accounted for the "I don't have time" excuse!
Are you busting your butt to grow your butt but it isn't growing? If you're training hard and believe you're eating well but still can't get a stubborn body part to grow... we've got you covered!!! In today's podcast we discuss the top 3 reasons why stubborn muscles don't grow AND how you can address these reasons and get the growth you want!!!
What are your "what if's"? What are the goals, the desires, the dreams that you want but haven't acted on? Why do you know what they are but yet not put action towards them? In today's podcast we discuss what holds us back and how we can overcome it!
Do you need to lose 20+lbs but also want to improve your mobility and maintain as much muscle as possible? Are you tired of ENDLESS cardio and boring workouts full of exercises you hate?! In today's podcast we discuss a workout template you can use to CRUSH your goals while doing NO MORE THAN 20 MINUTES OF CARDIO and getting to choose exercises you ACTUALLY LIKE!!! Oh, and this template can be used FOR LIFE!!! Incredible information in today's podcast! Listen in!!!
Do you have food restrictions and/or preferences that make it challenging to hit your daily protein goal? This is a common struggle, and it can feel overwhelming and frustrating!!! But, we're here to help! In today's podcast we discuss several options and ideas to help you increase your protein intake while using foods you can and prefer to eat!
Are you preparing for a powerlifting meet? Or, have you competed before but wondered... "When should I warm up for each lift?" In today's podcast we discuss when and how to warm up for each lift specific for each flight (group) of lifters!!!
Do you believe you have flaws, or weaknesses, or "spots" / blemishes? Are they aspects of your life that you don't like and feel that they can't be changed? In today's podcast we discuss how we often focus on our spots without also focusing on and identifying our strengths! And how we can actually learn to leverage our strengths to help us make the changes we desperately want!
When you think of the right eccentric speed for lifts like Squat, Bench, and Deadlift... do you think "the faster the better"? Meaning, that faster you can go down, the faster you'll come up? If so, then you may be surprised that faster ISN'T always better!!! In today's podcast we discuss how to feel and find the RIGHT eccentric speed so you can be both strongest AND safest in your big lifts!
Need to lose weight but afraid you'll lose strength? In today's podcast we discuss the nutritional process of helping someone lose weight for a strength competition... how they can lose weight while maintaining maximal training performance AND recovery WHILE still making the weight loss goal they have! Tons of great info!
Struggling with joint pain? Unsure what to do? In today's podcast we discuss what to address, and how, in order to heal your muscles and joints in order to continue to pursue your goals pain-free!!!
Are you struggling with motivation? Do you struggle to be consistent with exercise because you rarely feel like working out? If you've been beating yourself up for not feeling motivated today's podcast can help!!! It's actually normal, when stressed and tired, to not feel like working out! That's normal! But, you do need to learn how to manage that feeling and today's podcast can help!
Want to know how you can train at maximum intensity and maximum performance while also achieving maximum recovery?! Who wouldn't?! In today's podcast we discuss how to structure your weekly training schedule to achieve the best results while also feeling your best!!!
Are you struggling with knowing how much to eat? If you eat less you weigh less but feel like crap, but, if you eat more you weigh more and... feel like crap haha. What to do? Eat less and have low energy or eat more but feel like you're never getting ahead? What a horrible choice?! In today's podcast we discuss how to break free from this cycle and get back on track with fat loss WHILE having great energy!
Should Powerlifters do cardio? In today's podcast we discuss 5 benefits of cardio for powerlifters such as helping to preserve muscle mass while losing body fat, improved aerobic recovery to increase training capacity, and more!!! Lots of great information!!!
If you're struggling with motivation, if you're struggling to continue to put in the work day after day, today's podcast WILL help!!! In today's podcast we discuss a viewpoint that can help you keep pushing through the work and continue to progress towards your goals!
Want a quick and effective way to strengthen a weakness and/or grow a lagging body part? In today's podcast we share a programming technique called a "Trailing Superset" and provide examples for how you can use this technique to turn your weaknesses into your strengths!!!
Need to catch up on your daily protein at the last meal of the day? Want to eat extra protein hoping for extra muscle growth? Have you wondered, "How much protein can I eat in one meal?" If so, then today's podcast is for you!!! In today's podcast we discuss not only how much but what type of protein is best to eat at what times depending on your individual needs!
Which should you eat before your workout... Carbs or Fats? Which is the best nutrient to fuel your workout demands? In today's podcast we discuss which style of training matches best with which nutrient, AND, other important factors to consider when designing the best nutritional approach for your needs!
Do you with consistency? Do you have a plan for each day but the plan seems to always fall through? You can't gain traction, you can't seem to get things on track? In today's podcast we discuss the reality of consistency and how you can be more consistent even within the inconsistencies of life!
Are you struggling to lockout your heaviest bench presses? In today's podcast we share 5 tips that will help increase your lockout strength!!! And, paired with today's podcast, we have an educational video on our YouTube channel titled "How to Strengthen Your Bench Press Lockout". Check out that video along with today's podcast!!!
Wonder if you're eating the right protein sources? In today's podcast we discuss a "protein priority list" to help you know the "how much", "when", and "what" of protein to ensure you're on track!
If you have trouble creating a straight legged lockout position for your deadlifts today's podcast can help!!! In today's podcast we share 3 tips that will help you correct a "soft knee" deadlift lockout! Today's podcast is also paired with an educational video on our YouTube channel under the name Brutal Iron Gym.
Are you struggling with not being able to give 100% to your goals? Do you feel frustrated that you're not able to make faster progress? In today's podcast we discuss how to best maximize what you are able to get even if you can't maximize what you're able to give.
Want to get greater results in less time? Of course!!! In today's podcast we share two programming concepts that will 100% amp up your progress without adding any extra time to your workouts!!! Listen in to learn more!!!
Are you tracking your calories but you're not seeing the weight loss you want? In today's podcast we discuss the top 5 reasons (plus 2 bonus reasons!) why you may be correct in calories BUT not seeing the results you want!!! Listen in to learn!!!
Do you want to have great intensity and self-challenge in your training, but, you're afraid to get hurt or to "over do it"? In today's podcast we discuss 5 tips that will help you challenge yourself in safer ways!
Do you have a habit that you know is holding you back? If so, are you actively working to correct it? Or, do you know it's there, feel the pressure of it, but aren't really directly addressing it? In today's podcast we discuss why, even if you know what to change, you can often be hesitant to actually make the change... and how to overcome that hesitancy!!!
Training your back directly before your bench press could be a GAME CHANGER!!! Have you tried it? In today's podcast we discuss the benefits of training your back before presses that will help you achieve all around better results!
Are you struggling to hit your daily macro targets? Do you end the day without enough calories for a proper sized dinner leading to you going to bed super hungry? Do you end the day so far behind in protein there's no possible way you can catch up?!! In today's podcast we discuss the tip of using Time Blocks to help you reduce tracking stress while increasing accuracy!!! Listen in to learn more!!!
Are you using a food tracking app to track your macronutrients? If so, are you trying to follow their suggested numbers? If so, those may not actually be the best numbers for you!!! Listen in to learn more!!!
Are you full of crap? How do you know? In today's podcast we discuss how you can make additions and changes in life without losing sight of the your main goals in life. Listen in to learn more!
If you want consistent strength PRs with less aches and pains then you would benefit from alternating your training focus between Squats and Deadlifts. Pushing one lift while working on technique of the other and then switching those focuses every 2-4 programs is a GREAT way to make consistent progress without feeling consistently beat up! Listen in to learn more!
Eating lower and lower calories, driving down your caloric intake in order to burn body fat will cause you to mentally and physically burn out. By using caloric cycling you can lessen the mental and physical stress, actually be able to eat MORE, and can diet for longer!!! Listen in to learn more!
Would steroids help you get bigger, faster? You may be surprised by the answer!!! Listen in to learn more!!!
Do you start your day with specific tasks in mind, but, find yourself at the end of the day worn out, a million things attended to, but... those tasks are still undone?!! In today's podcast we discuss the benefit and importance of learning "triage skills" as they pertain to better managing our day to ensure our critical needs are more consistently addressed!
Has your squat plateaued? Do you struggle with low back pain when squatting? Does your upper back round causing you to fail your squats? If you film your squat from the side, the bar path should be vertical. If you find that your bar path moves forward you're likely not squatting efficiently which is causing technique breakdown and limiting your ability to best display your strength. In today's podcast we discuss how to correct this issue!!!
If you’ve struggled with under-eating and are now wanting to get back into a healthy routine but you’re nervous to gain body fat, nervous to cause stomach and digestion issues, and are unsure of what to do… we’re going to discuss that today! We will share tips as well as meal examples to help you get into a healthy, and happy, routine!
Are you struggling to balance self-care and business success? You want to be successful at work and in your relationships but you feel like your self-care is suffering? You aren't eating well, you aren't training consistently, you're struggling to include your own needs along with the needs of work and family. Today's podcast can help!!!
Are you struggling to add a new habit, a new behavior into your life? Do you start and stop, try and fail, do you feel like you just can't ever become consistent? In today's podcast we discuss the process of adding a new habit and how we can improve the process both in adherence and in our mental / emotional health.
Are you stuck? Struggling to progress in your lifts? Struggling to progress in building muscle, getting leaner, gaining better endurance? If you've hit a plateau, today's podcast will help!!! Listen in to learn 3 tips you can use TODAY to get back on track and making new progress!!!
Do you struggle to hit your macro targets consistently? Do you often go way under or over on calories? Can you never seem to hit your protein target? In today's podcast we share 3 tips that will help improve your consistency to help you get better results!!!
Are you struggling with confidence? Maybe you're not sure if what you're doing in a specific exercise is correct? And, if you're not doing it right, is it even worth doing at all?! In today's podcast we discuss methods and mindsets you can use to stay motivated even when you're struggling with exercise technique!
Does what you do matter? Do you matter? If you struggle with the feeling of significance listen to today's podcast!!! We discuss how to create significance and reignite motivation and passion in what you do!!!
In today's podcast I discuss a recent leg workout I did! I discuss the exercises, why I chose them, the sets, reps, intensity techniques, and the overall concepts that I consider when putting together a workout! Lots of fun information!!!
If you gain weight or lose weight over a few days; a vacation or wild weekend haha... Does that weight gain mean you've gained body fat? Do that weight loss mean you've lost muscle tissue? Do we gain fat and/or lose muscle that quickly? Listen to today's podcast to find out!!!
Here at Brutal Iron Gym I often change the equipment within the gym. We upgrade, exchange, and modify equipment regularly! Recently we had a new addition to the gym which prompted a conversation with a member about why I change equipment in the gym. I thought that topic would make a great podcast so... here it is!!!
What will you do when Plan A is no longer possible? What will do you when what you want to do can't be done? It's important not only to achieve your goals but to best manage your mental and emotional health that you plan for when things go wrong. In today's podcast we discuss this concept and provide advice that will help!!!
What's the best method to regulate intensity in your training? Percentages? Rate of Perceived Exertion? Reps in Reserve? Listen in to today's podcast to learn about each method and how / when they are best used!
If you workout but you don't eat properly... you either undereat or overeat or inconsistently eat... what will your training achieve? You can workout but will you get anything for your efforts? What is the true end result of training without proper nutritional support?
If you're struggling with aches and pains today's podcast will help!!! We discuss 5 concepts that you can implement TODAY into your training and mental approach that will help lessen and address those nagging issues!!!
If you're struggling with lack of focus, lack of energy... One helpful tip is to take your MEDS!!! What are "your MEDS"? Listen to today's podcast to find out!!!
Can you build bigger muscles using electrotherapy? If you put a TENS unit on, sit back and let it do the work... would that work? Haha. In today's podcast we discuss whether or not a TENS unit would help build bigger muscles!
Want one good tip you can use right away? Whether your focus is strength, muscle size, or fat loss, we have you covered! In today's podcast I give one tip per goal for how you achieve greater results instantly!!!
Are you struggling with self-confidence? If so, in today's podcast we discuss two concepts, two mental strategies that can help put your doubt to rest and focus on the future, focus on continuing to better your best!
Do you struggle with the "Sunday Scaries"? When thinking of the week ahead do you feel anxious and overwhelmed? Do you struggle with fear of what's to come? In today's podcast we discuss how you can fight against the Sunday Scaries and feel more in control and prepared for the week ahead!!!
Do you want to feel better and look better but you only have a few hours a week to train? One method to help you achieve all of your goals in less time is... using Compounding Circuits!!! In today's podcast we explain what they are and provide examples that you can use!!! Listen in to learn more!!!
When you start towards a goal, you often have a plan that you think will help you achieve your desired results. Too often we think the plan will work, challenge-free, from A to Z... but, unfortunately, it rarely does! Fine tuning your approach, personalizing it, requires trial and error. We want to be mentally prepared for those challenges and learn to fight through them. Listen in to learn more!
What is the proper sequence of intensity per exercise throughout a workout? Should you start with the heaviest, most aggressive work first? Or, should you work on priming the target muscle(s) to improve mind-muscle connection and recruitment first? In today's podcast we discuss the best set intensity sequence to ensure you achieve the best results!!!
If you've struggled with your body weight and it's impact on your self-perceived value as a person, today's podcast will help!!! In today's podcast Meredith shares her weight change journey throughout her life and how she's overcome the emotional connection to weight along the way! Great stuff!!!
If you could snap your fingers and be given exactly what you wanted... would that be a good thing? You may think so, but, it may actually be the worst thing to have happened to you!!! How? Why? Find out in today's podcast!!!
If you want a specific muscle grow faster or to a greater extent than other muscles... you may consider training it more often, or with a higher overall weekly volume, BUT, what's the correct frequency? What's the correct weekly volume? In today's podcast we discuss the relationship between weight load used and weekly volume and how you can design the best program specific to YOUR needs!
Are you considering a specific diet? Are you overwhelmed at the possibilities of all of the diets there are? In today's podcast we discuss 4 questions you can ask to better understand if a specific diet will be the right diet for you!
Ever wonder if you're resting long enough between working sets? Or, are you resting too long? What's the right rest period to blend ALL of your goals? In today's podcast we discuss rest periods and how they should change per exercise depending on the desired outcome of the exercise! Listen in to learn more!!!
Who doesn't want to be first?!?! We all like being first... or do we? haha. In today's podcast we discuss how to improve our communication and interactions with others, how to lessen frustrations, how to calm expectations, by... being first! Listen in to hear more!!!
Have you heard that training through full range of motion can be dangerous? But, have you also heard that it's the only way to achieve optimal muscle fiber recruitment? You may have heard both that you must ALWAYS or must NEVER train through full range of motion... so, which is it? What range of motion is both safe AND effective?
When trying to refine the best diet for your goals you will face challenges, and in each of those challenges you have a choice. Do you stop, or, do you find a way to keep going? If you do decide to try to find a way to continue to progress, to work through the challenge, in what you try, it may not work. You may try a solution, and it fails! In today's podcast we discuss that moment. What do we do when what we do fails?
Have you ever decreased calories wanting to lose body fat BUT felt a horrible crash in energy and intense cravings so much so that you gave up? Have your increased calories trying to gain muscle but felt that you only gained fat? In today's podcast we discuss how to properly adjust calories when you're wanting to achieve great results BUT also sustain the process and KEEP the results long-term!
Are you facing a new goal, a new challenge, and it's making you feel... uncomfortable? GOOD!!! It's supposed to!!! You actually NEED to feel uncomfortable when facing a change! Listen in to learn why AND how to overcome that feeling!
Want a chest workout structure that will allow you to write effective, personalized workouts... and with unlimited workout variations? Essentially great chest workouts for the rest of your life?! Well, you're in luck! In today's podcast we discuss a chest growth workout structure you can use to achieve great workouts with unlimited variations!
In podcast 1708 we discussed the Carnivore Diet; what is it, why do people follow it, and do I recommend it. A viewer on our YouTube channel responded to that podcast disagreeing with some of the information presented in that podcast so I thought, through today's podcast, it would be fun to respond to their comment and discuss the various points they made! It's a great learning opportunity that I hope we all can benefit from!!!
Do you struggle with intense cravings when dieting? Do you struggle with always feeling the pressure of the diet? Do you struggle with adherence? Frequent cheating? In today's podcast we discuss how using dieting phases can help decrease all of these issues to increase your adherence which will help you feel better through the process and increase your chance of success!!!
Are you doing what's important? Or, what feels urgent? Aren't those the same thing?! Often... they're not!!! We all often feel overwhelmed with a million things to do and they all seem important, but, if we stop and think of the future we want, there are some things that we begin to realize have greater significance than others! Make sure you're investing into those more significant things!!! Listen to learn more!
How hard should you push yourself during a working set? If you're too controlled are you doing enough to stimulate proper adaptation from the body? But, if you're too aggressive are you overstressing your body and risking injury? Finding the right working set intensity can be challenging, but in today's podcast we give advice on how to streamline that process!
Have you ever wondered why there are SO MANY diets that reportedly work? Why there can be diets for low fat AND low carb? Diets that are meat only or plant only? How can ALL OF THESE DIETS WORK if they're all so different?!
What are SARMs? Should you be taking them? Could they be "the secret" to huge gains in strength and muscle mass? Listen in to find out!!!
Does someone you know need to lose weight? Are they trying but struggling? Are you struggling with knowing how to best support them, to best motivate them? In today's podcast we discuss the do's and don'ts of how to best support someone who needs to lose weight!
Are you focused on perfecting your training programming? Your supplement protocol? Everything you're doing IN the gym? If so, GREAT! You should be! But, there's also a focus we need to be paying attention to, AND, it's actually the more important and impactful focus!!! Listen in to learn what it is!!!
Should you eat only meat? Should you completely avoid fruits, vegetables, and all plant-based foods? The Carnivore Diet says... you should!!! But... should you? haha. In today's podcast we discuss the Carnivore Diet; the good, the bad, and the definitely ugly!!! Listen in to learn!
Are you on a small budget but want BIG progress? In today's podcast we discuss how to meet your nutrition goals, have great training programming, AND excellent education all while saving money!!! Excellent information!!!
If you're facing the prospect of a new challenging or are currently in the struggle of a new challenge, a new approach, forming a new habit, developing a new mindset... feeling hesitant, frustrated, and even embarrassed, are all common feelings!!! They're all a part of the process! They all have the potential, if unmanaged, to hold you back!!! Listen to learn more about how to best manage these feelings so you can continue to progress and become your best!
Are you trying to progress in multiple disciplines? If so, are you facing poor workout recovery, joint pain, fatigue, plateaued progress? Or, would you like to avoid all of those things? haha. In today's training we discuss how to best approach programming when you want to be your best in multiple areas!!!
If you read the title of the podcast you may have asked yourself "How is that even possible?!" Spoiler alert... it is!!! You can actually lose body fat WITHOUT eating less!!! Does it sound too good to be true? Listen to the podcast to find out how!!!
If your goal is to both lose body fat and build muscle you might be wondering... how do I measure progress? If I lose body fat I would weigh less, but, if I gain muscle tissue I would weigh more... won't they cancel each other out? The answer... measure your progress with methods OTHER than a weight scale!!! Listen to today's podcast to find out all of the details!!!
Do you fear the judgement of others? Do you feel uncomfortable doing what's best for you because of what others may think? In today's podcast we discuss the fear of judgement from others and how we can reframe how we think in order to still pursue our best life!
Do you have wrist pain when performing pressing movements? Or do you struggle to feel stable in your wrists? Or have you seen people wearing wraps around their wrists and have wondered, "What are those?". In today's podcast we discuss what purpose wrist wraps provide and whether or not YOU would benefit from using them!
Do you want to eat healthy but you don't like the way you feel? Do you often feel bloated, gassy, low energy, a general sense of fatigue? Eating healthy isn't defined by WHAT you eat! Find foods that match your needs, your preferences, and then learn how to control the portions and macronutrient balance. Eat healthy in the way that best FITS YOU!!!
Do you have a big workout coming up? Or a competition? Or something outside of the gym... a business meeting, an interview? If so, you're likely feeling nervous. Feeling nervous can be a scary, overwhelming feeling, it can be a feeling that we overly focus on trying to get rid of... but, being nervous is normal!!! Listen to today's podcast to learn how to be successful WHILE being nervous!
If you have an all or nothing mindset most things in your life are going to get... nothing! You only have one "all" to give, so everything else, gets nothing! You need to either understand and accept the consequences of everything else receiving "nothing" or you need to learn how to manage "good enough" to ensure you have both a successful AND a balanced life!
If you truly want to make the most progress possible... would you ever miss a workout? Probably not! You likely place a high importance on never missing your workouts. BUT! There is an element of progress that is EQUALLY as important as your training!!! Listen in to learn what it is!!!
Do you need to reduce your calories but you don't want to have to eat EVEN less than you are now?! Do you need to increase your calories but you don't want to have to eat EVEN more than you are now?! In today's podcast we discuss how you can change the calories of your meals WITHOUT changing the size of your meals!!! Pretty interesting!!!
Should you use collagen protein supplements? Are they worth the cost? What exactly do they do? In today's podcast we discuss collagen protein supplements and how they different from muscle building protein supplements!
If you're alive, you're likely also... tired haha. Being "too tired" is one of the most common reasons why people don't make better decisions. "I was too tired to cook"... "I was too tired to workout"... "I was too tired..." We've all heard it, and, likely, we've all said it! Being tired IS A REAL CHALLENGE to living your best life, but, it is a challenge we can overcome!!!
If you want to be your best it's helpful to learn from "the best"! What do the people who are the best at what they do focus on the most? The best aesthetic athletes, the best strength athletes, the best at whatever they do... what do they focus on the most? Listen in to find out!!!
In today's podcast we discuss 5 commonly recommended supplements to help with "every day" issues such as digestion, energy, and more!
Should you keep your head up when you squat and deadlift? You may have heard that advice but is that the best advice for YOU??? In today's podcast we discuss how to know what head position is best for you given your individual body type!!!
Are you expecting too much of yourself? Are you expecting enough??? Managing healthy self-expectations can be mentally challenging! You can teeter between feeling too harsh on yourself, mentally beating yourself up, but then fearful you aren't pushing yourself hard enough, allowing yourself to be lazy and too slow with progress. Finding a healthy balance can be very challenging!!! In today's podcast we discuss this struggle and give perspective for how to better find and sustain that balance!
Do you feel plateaued in your progress? Do you have time / energy to deep dive into your approach to try to get to the next level of success? In today's podcast we discuss 5 tips for how you can "level up" and make that next step of progress!!!
Have you started to eat healthier and at first experienced motivating weight loss... but now your weight has plateaued? In today's podcast we discuss why that plateau happens and what you can adjust to continue to see greater fat loss!!!
If you have a program written by a professional whether it's an aesthetic, strength, or sport professional... will that program work the same for you as it did for them? Even if they're the best at what they do, is their program what's best for you?
To be successful in your goals, should you go "all in"? Is it best to make your goal your single focus? Is that the only way to be successful? In today's podcast we discuss the difference between the cultural approach towards and definition of success compared to what most people would truly want success to be!
Do you want to look leaner? Have you dieted and tried to lose body fat but you never seem to have the muscled appearance you want? In today's podcast we discuss the concept of knowing if you should focus on fat loss OR gaining muscle in order to appear leaner!!! Some people are actually under-muscled, not over-fat, which is why they struggle to achieve the results they want!
Do you want to reduce stress related to healthy eating? Streamline your shopping, cooking, and clean up process? Are you considering using a meal prep service? In today's podcast we discuss the benefits of meal prep services and why Brutal Iron Gym has recently paired with 212 Meal Prep services!!! Super excited to offer the benefits to our members!!!
Want to know what information we cover with our online clients in their weekly journals? Everything and anything!!! Whatever they want to ask, we answer it! In today's podcast we read through and discuss a recent online client journal entry covering everything from training, nutrition, lifestyle habits, and much more!!!
Do you struggle with negative self-talk? Low self-esteem? Depression? If you struggle with these and any other common mental health issues you also likely struggle with implementing healthy eating and exercise into your daily life. In today's podcast we discuss these issues and more and what we can do to help overcome them in order to live our best life!
Want to get leaner? But, want to do so while still eating a lot of food and not having nagging annoying joint pain? In today's podcast we discuss the proper training programming structures for both offseason and contest prep so that you can maximize progress with the least amount of physical and mental stress!
Are you tired of eating the same foods? Do you feel "trapped" into eating only specific foods? Would you love to add a food you enjoy to your diet BUT you don't know how to do so while staying on track? In today's podcast we discuss food substitutions and how to make them without sacrificing progress!!!
Have you seen more and more people filming themselves in your gym? Before you assume it's all "for the gram" haha there is benefit to being open minded! There are numerous benefits to filming yourself, video recording your top effort sets. Not only can you analyze your technique and make corrections but you can also reduce muscle / joint pain, but you can increase the efficiency of your efforts and thus get greater results for your efforts!!!
When trying to implement healthier habits into your life... the "what" can be challenging, but the "how" is often the greater challenge! In today's podcast we discuss mental health issues that people commonly struggle with that with proper management can be overcome to help them integrate healthier habits with less struggle and stress!
Do you struggle to be consistent with your workouts? Is it in part because your daily schedule isn't consistent? Or that your job has no defined work hours? In today's podcast we discuss how to create consistency out of chaos so you can get your training back on track!
Do you struggle with hunger? Not hungry even though you're supposed to eat, or still hungry even after you've eaten?! In today's podcast we discuss how to manage portion control to best match your hunger levels!
How intense should you workout? Well, how do you feel? In today's podcast we discuss how to properly adjust your training intensity and exercise selection to continue progression towards your goals without feeling as beat up and fatigued throughout the process!
Do you struggle with self-sabotage? Do you make poor choices even when you know what the better choice would be? If so, you are not alone!!! Self-sabotage, making poor choices, is common, EVEN among successful people!!! Everyone struggles with it to some degree! Listen to today's podcast to learn more and to learn how to better manage negative behaviors!
Want to learn how to create better workouts? Workouts that are more time efficient, more enjoyable, and more effective? In today's podcast we review AI (artificial intelligence) generated workouts discussing the pros and cons and what modifications may be needed to better personalize the programming!
Are you struggling to track your foods every day? Does it stress you out? Make you feel like a failure when you miss a meal, or a day? In today's podcast we discuss this feeling of stress and provide tips for how to still progress but also reduce the feeling of pressure / stress related to nutrition tracking!
Are you feeling overwhelmed? Do you struggle to do your every day tasks so much so that there's never time to get ahead? Never any time to do the things you want to do instead of have to do?! In today's podcast my wife Meredith and I discuss the tactics and methods we use to help manage our daily to do's so that we can still address our physical health and our own personal goals.
Are you interested in competing in bikini, wellness, figure, physique, or men's physique, classic physique, or bodybuilding? Are all of these categories overwhelming? haha In today's podcast we discuss aesthetic competitions; how to decide which category is best for you and how you would navigate the process from deciding to actually competing! Tons of great information!!!
Would you like help with staying on track towards your goals? Help staying motivated? Could artificial intelligence programs, like ChatGPT, be the answer? In today's podcast we discuss an AI produced accountability program! The pros and cons and how YOU can get the most help towards your goals!
Want good programming that's cheap and fast? Artificial Intelligence, ChatGPT, may be able to provide exactly that!!! But, is it too good to be true? In today's podcast we discuss AI training programming; we cover the goods, the bads, and what's helpful to know when considering an AI program!
With the rise in popularity of ChatGPT and AI, in today's podcast, we discuss AI-written nutrition programming! We read through an example nutrition program and discuss the pros and cons! Awesome stuff!!!
Are you wanting to attract new clients? Build your client list? Reach new people? In today's podcast we discuss 4 tips that can help personal trainers reach new people and attract new clients!
Growth is uncomfortable. In order to grow, to improve, to accomplish our goals, we have to get truly uncomfortable. We have to be willing to attack what's holding us back even if what's holding us back is... us! Even if it's a form of comfort, a way of managing our emotions. We have to be willing to get uncomfortable if we truly want to progress!!!
Does your workout "build" on itself? Does what you do at the beginning of the workout improve what you do at the end of the workout? Do you select exercises in order of their relation to each other? In today's podcast we discuss the concept of layering and how being mindful of this concept can help you create better workouts!
Not sure what to eat at a meal? Need some good breakfast ideas? Lunch? Dinner? Pre & Post Workout? In today's podcast we discuss how to decide what and how much to eat at each meal!
Want to compete in powerlifting? But you're uncertain as to how to start? In today's podcast we provide 5 tips on how to get started towards competing in powerlifting and how you can best set yourself up for success!
Are you going through a rehab phase? Or about to go through one? Usually during rehab our normal training capacity is lessened and with that comes mental frustrations, disappointments, and often depression. In today's podcast we discuss 3 tips for what to focus on during rehab to help you maintain, and build upon, your emotional and mental health AND still be able to make continued self-progression!!!
Want to gain strength in the squat, bench, and deadlift... while also improving your aerobic capacity and performance for running... and swimming... and improve mobility... and do all of that while rehabbing and lessening joint pain?! If you do, you're a high achiever haha and, you'll be happy to know, you're not alone! In today's podcast I read through a client program that is designed to achieve all of these goals! Also, check out our website, on the Free Program Examples page, this program is FREE to view & print!!!
In today's podcast we present 5 reasons why most diets fail AND how to address and correct each of the reasons so that YOU can overcome these common obstacles and be successful in your nutritional efforts!
Need to lose weight quickly? Fit into a dress or specific clothing asap?! In today's podcast we break down EXACTLY what you should do with nutrition and exercise in order to lose weight and reduce your size as quickly as possible!!! Listen in to learn!!!
Do you have long work hours? Odd shifts? Are you too tired from work to actually workout? How can you regain motivation to workout more consistently? How can you get into a better routine? In today's podcast we share 5 tips on how you can regain motivation and develop consistency with training even with a demanding work schedule!
Do you chronically feel stiff? Are your muscles always tight? Does it take fooooorever for you to feel warmed up in your workouts? In today's podcast we discuss the reasons why muscles are tight and the best approach to correct the issue in an effective and efficient manner!
Do you switch between different styles of training? Or maybe you recently made a change to a whole new style? If so, what should you do with your nutrition? Should you eat more or less calories, or... the same? Should you eat more or less protein, or... the same? In today's podcast we discuss what changes you should make, if any! Great information to know!!!
Which version of squatting is the best? Squatting with a barbell, or, squatting on the Smith Machine? The answer may surprise you!!! Listen in to find out!!!
Do you have a goal you're working towards but you constantly feel behind? Feel frustrated? Feel like you can't do enough? In today's podcast we discuss how to identify which type of goal you have and what is the best mindset to approach that goal with!!!
Want to learn how to write "the perfect" programming for muscle growth? In today's podcast we review a training split from one of my personal trainer clients; we discuss the basics of what makes good programming as well as what to look for to ensure all the smaller details are addressed as well!!! Great information!!!
Want to have freedom within your diet, BUT, not so much freedom that you stray away from what's "best"? You want to make progress, you want to be strict, but you also want to feel like you have choices!!! In today's podcast we discuss how you can set up such a structure to ensure both success and long-term consistency!
Want to improve your diet adherence? In today's podcast we share 25 tips, yes, TWENTY-FIVE tips that can help you better control hunger and stay on track with your diet!!!
When you invest into growing others it helps to grow you as well! In today's podcast we discuss feelings of judgement that we can sometimes put onto others for what they don't do or don't know, but, if we change that energy, and instead focus on building them up we can learn to do the same for ourselves.
Is there a "perfect" time to train? What if you can't workout at that time? What if when you workout changes from day to day? In today's podcast we discuss the pros and cons of different workout times and discuss how you can best manage a fluctuating schedule!
Does consuming carbohydrates before a workout improve your workout performance and overall progress? If so, how much is too much? In today's podcast we discuss the benefits of consuming carbohydrates before a workout AND how to determine the exact right amount for YOU!!!
Hafthor Bjornsson - aka "Thor" - aka "The Mountain" from Game of Thrones - recently competed in a powerlifting meet and tore his pec! Super bummed for him!!! In today's podcast we discuss what may have contributed towards the pec tear and what YOU can learn from it to prevent possible injuries!!!
Do you struggle with the mental impact of social media? Do you feel "behind" in your life, feel that you haven't been as successful as you "should" be, as you "could" be? Social media can be a HUGE benefit, but, it can also present potentially HUGE negatives! In today's podcast we discuss social media; the good, the bad, and how to best manage it for mental health.
How can you train both with perfect technique BUT also with enough stressful stimulus to push the body to adapt and progress?! In today's podcast we discuss a way you can think of differentiating your practice and top sets per exercise to ensure you can achieve the best of all possible methods of performance! How to lift both with great technique AND maximal intensity!
Want to be younger, fitter, healthier? Want to reduce your rate of aging? Want to live forever?! Bryan Johnson is doing EXACTLY that!!! If you don't know what the Bryan Johnson Experiment is, or, if you want to learn more about it and how it can apply to YOU listen to today's podcast!!! We discuss the experiment and how you can use it to help you live your healthiest, happiest life!
How can you balance your needs; your physical health and goals, your mental and emotional health, your relationships, your finances... all of what you need for your best life... while helping others? It can feel overwhelming!!! And it can feel like a constant struggle. In today's podcast we discuss how to best balance creating your best life while helping others do the same.
When you think about yourself... what do you think? How would you describe yourself? Do you use positive, supportive words? Or, do you use negative words? In today's podcast we discuss how what you think effects what you do which can then reinforce, OR, change what you think! Listen in to learn more!!!
Want to improve your hip mobility? Have you heard the advice of sitting in a deep squat for extended time as a way to improve your flexibility? In today's podcast we discuss that advice and how it's actually... incomplete! There's a better and more effective way to spend that time! Listen in to learn what that is!!!
When you're uncertain what to eat, when you don't know the macros of the food that's available, when you've had to change your activity level for the day, for the week... what do you do? Should you eat less? Should you eat but risk going over your macros? What should you do? In today's podcast we discuss the comparison of overeating vs undereating and provide advice on what's the best approach for these uncertain moments!
Want to achieve maximal muscle stress in your training for maximal muscle progress BUT without maximal joint stress and fatigue?! Of course!!! haha. In today's podcast we discuss how rep tempo can impact your training volume and frequency which can either help or hurt your overall progress! Listen in to learn more!!!
Struggling with motivation? Maybe you recently had a competition but it didn't go as planned? Maybe you had an injury, or a life event that's now disrupting your usual nutrition and training? Whatever the set back may be, how can you regain motivation to continue to progress forward? In today's podcast I share 10 tips that will help get you back on track!!!
What are potentiation sets?! How can they help you get better results?! Great questions!!! Listen in to learn the answers and how you can achieve greater results with one easy concept!!!
Do you feel constrained with repetitive foods? Do diets that require the same foods every day scare you? In today's podcast we discuss how using repetition correctly can provide consistency and reduce stress WITHOUT forcing you to eat the same foods every day! Repetition can be your friend when you learn how to manage it correctly!
Injuries can be huge limiters on both short-term and long-term progress so avoiding them is a must towards the goal of becoming your best self! In today's podcast we discuss an important injury prevention concept that if put into practice can help protect you and keep you progressing forward!
Are you struggling to get back to progressive challenges? Maybe you accomplished a big goal, or maybe you're dealing with a lot of life stress, and you're struggling to continue to push yourself to new goals... why is that? Why can't you regain motivation? In today's podcast we discuss the feeling of being burned out and how you can work to regain the motivation to push again!
Struggling to gain muscle mass? You're eating as much as you can, you're training as often and as hard as you can... but you just can't seem to put on any more muscle?! What's happening?!? How can you fix it?!? In today's podcast we discuss training program considerations that you can adjust to ensure your training best supports your goal so you can break through your current plateau!
Struggling to eat more in order to grow? To keep up with performance demands? In today's podcast we discuss a ton of tips that can help you increase your calories without increasing your stuffed-ness haha and stress! Listen in to learn!!!
I've been fortunate to be a personal trainer for over 20 years, to have worked with over 3,000 clients, and to work with people in 7 countries... but, I still lose clients!!! In today's podcast I discuss why I lose clients, how I manage those reasons, and the advice I give to other trainers for how to mentally and financially manage the ups and downs of business.
Are you frustrated that you're putting in 100% effort but not seeing 100% results? Are you trying your best but not seeing the best in return? In today's podcast we discuss how not the perceived level of effort but the actual accuracy of your efforts is what you should focus on to know what results you should expect and where to find how you can achieve even GREATER results!
Is training only two days a week enough? Maybe that's all you can fit into your schedule? In today's podcast we explain that twice a week IS ENOUGH and we explain how to structure the workouts so you can achieve ALL THE GOALS!!!
In today's podcast we go through 10 nutrition myths sent in by a listener!!! We discuss whether they actually are a myth or not (spoiler alter - some aren't!) and we explain how you can use the information shared to not only maximize your nutrition results but the experience as well!!!
Do you feel overwhelmed? You're trying everything, doing everything, but you can't seem to catch up let alone get ahead? In today's podcast we discuss that feeling and how we can work to address it and correct it!!!
When pushing for success how should you feel each day? Should you always feel fired up and motivated? Or, should you feel pressured and constantly challenged to grow and adapt? What's the right way to feel? What's the right balance of highs and lows? In today's podcast we discuss the success mindset ratio; how often you should feel and what you should be feeling!!!
Have your exercise progressions stalled out? You're fighting to add weight and/or more reps but you just can't seem to improve?! In today's podcast we discuss 5 tips you can use to improve your exercise progressions to ensure your results continue to progress!!!
Do you want to still eat carbs WHILE controlling your body fat? Do you want to maximize your workout energy and performance without maximizing your waistline? In today's podcast we discuss the benefits of carb cycling and we provide a template for how you can set up your own carb cycling dietary structure whether it's for fat loss, muscle gain, performance, or more! So, how you can set this up for any goal!!!
Are you using Ozempic or Wegovy for weight loss? Or, are you considering it? In today's podcast we explain why these drugs help you lose weight, BUT, we share what the possible negative side effects are and how you can correct for them to ensure not only short-term results, but long-term sustained success!!!
Are you struggling with anxiety? Feeling overwhelmed? Feeling like you're always behind? Like you're destined to fail? If you are struggling with anxiety, in today's podcast we discuss 5 tips to help manage your anxiety and to still create your best life!
To be successful you need consistency, frequency, and intensity... do you have all three? In today's podcast we discuss the importance of each element and we motivate you to continue to push your intensity... if you want continued progression, if you want new progression, you must continue to push yourself to new places!
Do you follow intermittent fasting because you want to lose lose body fat but you also want to build muscle? Does an intermittent fasting diet allow for increased muscle growth? In today's podcast we discuss what effect an intermittent fasting diet has on muscle growth and if it is a good option while wanting to building maximal muscle tissue!
Is food variety necessary? How many different types of meats, grains, fruits, vegetables,... do you really need? In today's podcast we discuss food variety and its impact not only on your dietary outcome but throughout the dietary process as well!!!
Need to get motivated for a big workout? In today's podcast I share 4 thoughts that help motivate me when I'm feeling "blah" and am struggling to follow through with the actions I know I need in order to reach my goals!
Need to get stronger off the chest? Mid-range? Lockout? In today's podcast we discuss technique aspects that contribute to weaknesses in these specific portions of the bench press range of motion and what bench press variations target each portion the best!!!
Are you struggling to lose weight and you SWEAR you're not overeating?! One potential issue could be... inconsistent eating!!! In today's podcast we teach why inconsistent eating can cause fat storage and prevent fat loss! And we provide a FREE educational resource for how to get yourself on a better schedule!
Are you eating healthy and are regularly active, but struggle to see progress? Maybe even struggle with anxiety, depression, poor sleep, poor recovery, a sense of fatigue that never seems to go away? In today's podcast we discuss hormone replacement therapy; the benefits, the risks, and resources for continued knowledge!
What's holding you back? When you think of working towards your goals, of actually reaching them, what seems to be in your way? What challenges do you face? In today's podcast we discuss common challenges people face and we provide advice for how to successfully challenge those challenges!!!
Struggling to grow and/or strengthen small muscles? In today's podcast we discuss a simple programming aspect you can use to boost your gains with little time investment! And we provide specific exercise ideas and the sets & reps that work best!!!
Do you struggle with high blood pressure? If so, in today's podcast we discuss what nutritional aspects could ne impacting your blood pressure as well as provide advice for a cheap but effective supplement as well as other helpful information!
Want to be both strong and muscular?! Who doesn't!!! haha In today's podcast we explain what Powerbuilding is, who it is best for, and how you can train properly for that goal!
Struggling to get back into healthy habits? Do you feel like you cycle through trying and failing, through feeling fired up and motivated vs feeling like you're doomed to never succeed? In today's podcast we discuss the process of getting back on track and how although it may be a slow process, the slowness is actually a good thing!
If you're tracking your training progression, and even nutrition habits... do those alone ensure you'll reach your goal? You may be surprised to hear that the answer is... no! Listen to today's podcast to find out what goals ARE NOT directly related to training progressions!!!
Will eating organic foods help you lose body fat faster? Build muscle faster? Be stronger or have better endurance? Or better overall health? In today's podcast we discuss what makes a food "organic" and what impact that has on our health and fitness!
Struggling to squat low enough? Maybe its a mobility issue? Maybe it a confidence issue? In today's podcast we cover both aspects; mobility and confidence, for improving confidence with depth in the squat! Listen, learn, and apply!!!
How has social media impacted you when it comes to your fitness goals? It can help you learn more about how to achieve your goals; methodologies, strategies, tips, and hacks... but... it can also have an impact on your mental and emotional health in relation to expectations! Listen to today's podcast to learn how to best manage the impact social media can have on you!!!
Wondering if a short cycle of steroids could help you achieve your goals? Wanting to get a little leaner or more muscular leading into the summer? Wanting to be stronger for an upcoming competition? Would a shot cycle of steroids help? In today's podcast we discuss short-term use of steroids and what factors you should consider before deciding.
Are you struggling to have enough energy for workouts while following a keto diet or low carb diet? In today's podcast I discuss ways you can better manage and personalize your energy support to ensure you can maximize your workout quality!!!
Do you struggle with muscle pain during training? Want better performance for longer? Today's podcast could be very helpful!!! Listen in to learn!!!
Wondering if a CBD/THC supplement could help you? Are you struggling with joint and muscle pain? Anxiety? Sleep issues? If so, then you may want to listen in to today's podcast to find out if a CBD/THC supplement may offer some benefit and relief!!!
If you lose weight, or gain weight, will that have an impact on your strength for Squat, Bench, and Deadlift? That was a question a gym member asked recently on our Q&A Board, so... we answered it!!! Listen to today's podcast to find out the answer!
Want to know how to lose fat the fastest? How to build muscle the fastest? How to be the fastest... the fastest? haha Whatever your goal is... would you like to know a secret for how to achieve it the fastest and most efficient way possible? Listen in to learn how!!!
Wonder if you're doing too much? Or, maybe you could be doing more? In today's podcast we discuss how to manage finding the best training intensity and volume balance for your goals!
Wondering if you should push through, or, back off? Not sure if you're being smart, weak, or stubborn? In today's podcast we discuss 5 questions you can ask yourself to help you decide what's your best next step!!!
Should you aim to make progress "slow and steady" or should you push for greater intensity in stages? Which approach is best for which goals? Which approach is best for YOU? In today's podcast we discuss each approach and how you can decide which approach is best for you!
Did you know that what language you speak doesn't impact proper nutrition understanding or nutrition coaching? Proper nutrition is a universal language!!! In today's podcast I explain what I look at with clients' nutrition and how I can coach clients of all languages!!!
Do you have side to side shifting when squatting and deadlifting? If you do, in today's podcast we explain how to correct it! How to address it with technique components but also how to address it with training program elements!!!
"When things get back to normal..." How many times have you said that? Thought that? How many times have you put off progressing in your life until "things get back to normal"? In today's podcast we discuss the inconsistency of life and how if you embrace it, you can use it to your advantage!!!
Is this quote true? "Training yourself causes mediocrity." In today's podcast we explore this quote; is it true, or, does it just highlight the limitations of training oneself? And, if so, if there are limitations, how can we overcome them?
The faster you want results the more disruptive what you have to do to achieve those results is to your normal lifestyle, AND, the less of the results you'll get to keep. The harder the push, the harder the rebound! So, what can you do? How can you achieve significant results quickly AND keep them long-term? Listen in to find out!!!
Do you struggle with using food to comfort negative emotions, but, then feeling negative emotions about using food?! If you struggle with restrictive eating, with uncontrolled eating, with any emotional eating issues today's podcast can be helpful. You'll hear the story of my history with emotional eating and what helped me to break that cycle.
Are you feeling pressure every single day to be perfect? Feeling that you have to do everything right all of the time if you ever want to be successful? In today's podcast we discuss the impact a single day has on success, and how looking at each day in the right way can help reduce your mental stress!
Feeling beat up? Joints sore? Muscles sore? You want to train, you love to train, but you're just beat up and tired? In today's podcast we discuss the steps you can take to address the issue and get back to feeling amazing and fired up to train!
In today's podcast we answer 10 common nutrition questions that were sent to us by a listener! We discuss what is the best diet, what foods are best for raising your metabolism, should you avoid artificial sugars, and much more!!! Lots of helpful information!!!
Today's is Brutal Iron Gym's 12th Anniversary!!! Absolutely crazy to think 12 years have already gone by!!! In today's podcast I share a quick history of how Brutal Iron Gym got started, I discuss the phases the business has gone through, and what I'm excited for in the upcoming future!!!
In today's podcast we answer 10 commonly asked questions about exercise and fitness. We cover how often you should workout, what time of the day is best to workout, how long your workouts should be, and a lot more!!! Tons of helpful information!!!
Feeling behind? Overwhelmed? Anxious? In today's podcast we discuss 3 tips that will help you calm those feelings and regain control of your life. Very helpful life lessons in this podcast!!!
Using body weight and lightly weighted movements in a circuit fashion is superior for cardio compared to normal cardio (treadmill, elliptical, etc) ... but, there is a time and a place for each form of cardio! Knowing which is best for you, which is best for your clients, is helpful towards creating the best routine to achieve the best results!
If you want to maximize your training adaptations, and EVEN if you want to do so while staying super lean (or getting super lean) you NEED to be properly fueling your workouts!!! If you under-fuel your workouts you're under-fueling your progress!!!
Experiencing knee pain? Is it only a recent issue? Or has it been chronic? In today's podcast we explain the steps you can take to address and correct knee pain!!!
Are you "spending" now, think you'll "repay" later? Well, if so, don't forget about the interest!!! In the time between the spending and repaying, there is a gathering interest. Be prepared, be proactive! Reduce the interest!!! Listen in to learn more!
Want to build bigger glutes? Want to build bigger glutes specifically to improve their shape balance with the thighs? In today's podcast we review a YouTube workout focused on those goals and discuss the goods and bads of the workout and how YOU can create BETTER workouts specifically for your needs!
Want to know what I discuss with my nutrition clients? What educational elements we cover each week and what we focus on to help them make the best progress? In today's podcast I discuss advice I gave recently to one of my clients regarding caloric and protein management and much more! Listen in to learn!!!
In today's podcast we discuss four significant ways in which alcohol impacts your progress in the gym AND we give a suggestion for how to best manage still including alcohol while still wanting to make progress.
Do you want to be great at something? Do you have goals of being better than average, better than your old self? If you want to be extraordinary then today's podcast IS FOR YOU!!! Listen in!!!
Do you need increased flexibility? Are you struggling with joints aches and pains? In today's podcast we discuss how to increase your flexibility and your strength in extended ranges of motion. We provide the format for a helpful routine and tons of extra details!
If you're wanting to improve your hormonal health and jump start your libido today's podcast has a TON of helpful information!!! In the podcast we discuss lifestyle factors that you can manipulate to give a big boost to your hormones and sex drive
Should you use an overhand grip, a neutral grip, or an underhand grip? Does it matter? And for which exercises? In today's podcast we discuss how changing your hand position impacts the muscles recruited for all common upper body exercises!
In today's podcast we discuss a mindset that can help improve the quality of the world around you, and, the world within you! How you interact with others and with the world around you can have a huge impact on your own quality of life! Listen in to learn more!!!
Want to set up a weekly workout schedule that matches your needs? Or, learn how to do so for your clients? In today's podcast we discuss how to set up personalized weekly workout schedules for the training goals of muscle growth, strength, and general fat loss and muscle shaping!!! Lots of great information!!!
What to get lean fast? In today's podcast we share advice that was given on TikTok and shared with me via an online client. The client wanted to know if the advice was correct as well as to ask additional questions to increase their knowledge. I share my thoughts and answers in today's podcast!!!
Can you use lighter weights to make HUGE gains? In today's podcast we discuss the concept of Compensatory Acceleration Training, using sub-maximal weights with maximal force in order to make maximal strength gains! Is it the right training technique for you? Listen in to find out!!!
In today's podcast I'm joined by my wife Meredith!!! We discuss how she was able to progress her physique through 2022 in spite of the chaos that happened within the year. AND!!! We share how YOU can progress your physique in spite of what chaos you may be facing!!!
Should your training change if you're training for muscle strength, vs muscle growth, vs muscle shape? If so, how? In today's podcast we describe the same workout performed 3 different ways - one for strength, one for growth, and one for shaping - and we discuss how YOU can change your training to create the best adaptations and fastest progress depending on your goal!
When should you choose a fast vs slow digesting protein, or carb, or fat? In today's podcast we discuss different situations and times of the day and which food choice by digestion rate is best for each macronutrient!
Want to ensure you're growing as fast as possible?! In today's podcast we share the areas you should be focusing on, what elements are most important in each area, and how you can create consistency within your actions to ensure you can achieve the greatest rate of muscle growth possible!
Want to be successful? Of course, haha. Have you heard that you must learn patience to become successful? Of course, haha. But... do you really know what "patience" is? Maybe not!!! Listen in to today's podcast to learn the TRUE definition of patience and how it can help you become successful!
Want to maximize your strength gains from your Bench Press training? Of course!!! In today's podcast we discuss a workout template you can use to ensure progress WHILE being able to personalize your exercise selection specific to your needs and what will progress your strength the fastest!!!
Are you noticing some body fat gains but you swear you haven't changed anything? You're eating what you normally eat, you're not over-eating, and you can't imagine that eating less would actually be the answer! What do you do?! In today's podcast we discuss why unexplained body fat may be happening and how you can correct it!
Do you know a teenager (or you are one haha) that is training to "look better"? If so, in today's podcast we discuss elements of that process that can help with not only results but with a healthy mental health balance towards training for looks at a young age.
In today's podcast we discuss a listener's experience with ego lifting and their struggle to find the right balance of comparison with others and comparison with their previous self in order to create the best motivation to help them reach their goals!
Do you know that the length of your upper arm bone significantly impacts which exercises you should choose for back development? Do you know that the frequency of Deadlifts also impacts your back development as well?! In today's podcast we discuss the impact of upper arm length and deadlift frequency on back development and how YOU can personalize your back training to achieve the best results based on YOUR needs!!!
Believe you're consistent? You eat the same things every day? Drink the same amount of fluid every day? But, yet, something seems off in your progress? Your weight has changed unexpectedly, you're not recovering as well between workouts, you just don't seem to be making the progress you're expecting?! What's going on?! Listen in to today's podcast to find out!!!
Want to tighten your upper arms? To do so is easier than you think!!! A few nutritional awareness elements and 5 minutes a few times a week for light movements is all it takes! Listen in to learn more!!!
Gym Owners!!! Gym Members!!! Do you want programming specific to your gym's equipment and layout? In today's podcast we discuss a service option in which we create gym-specific programming that can be sold / included in gym memberships. This helps the owner improve membership relations, member loyalty, better control what happens within their gym, and increases extra earning potential. And, for the members, it helps them to better understand how the gym can support all of their needs! It's a win-win!!! Listen in to learn more about the service!
Struggling with feelings of frustration? Getting down on yourself about not making faster progress? Are you focusing TOO MUCH on your mistakes and what improvements you need to make? In today's podcast we provide some uplifting motivation!!! Listen in!!!
Do you have long femurs or short femurs? A long torso or short torso? Do you know that those elements directly impact which leg training exercises are best for YOU?! Depending on your anatomy there are exercise considerations you should be making in order to achieve the best results from your leg training with the least concern of low back stress and/or core thickening!
Do you feel overwhelmed when thinking of dieting / eating "healthy"? Do you believe that you have to change everything you eat and/or that you have to be perfect every day to see progress? In today's podcast we discuss what is actually "good enough" to see progress and to achieve significant results... and... it may surprise you!!! Listen in to learn more!!!
Want to start getting leaner for summer? In order to get a sexy summer six pack should you change the way you train? If so, how? If not, why not, and what should you do?! In today's podcast we answer this question AND provide the exact actions you can take to ensure you hit your summer bod goals!
If you're in pain from a need, a desire, a goal unmet... use your pain!!! Pain doesn't have to be a bad thing, it can actually be the start of a great thing!!! Listen in to today's podcast to find out how you can turn your pain into passion!!!
In today's podcast we share a chest training structure that you can personalize to YOUR body type and your training schedule / preferences! There's a ton of great programming content jammed into this one!!!
At the end of your fat loss diet but you're not as lean as you thought you'd be? And you're unsure as to whether you should continue to diet and risk losing too much muscle, or, staying where you're at but not looking as lean as you wanted? What should you do? In today's podcast we give you 3 steps you can take (plus extra steps) to help transition out of a fat loss diet AND obtain that lean physique you were hoping for!
Want to make significant progress but you have limited time? No worries!!! Do whatever you can, even if it's just a few minutes a day, because... it adds up!!! In today's podcast we discuss the progress my wife, Meredith, has seen with just 10-20 minutes a few times a week! And! We explain how you can achieve similar results!!!
Struggling to keep up with life demands? Feeling overwhelmed and not sure how you're going to keep up? In today's podcast we discuss tips for how to better manage life's demands so you can stay on track towards your personal goals!!!
Have you plateaued? You eat and train consistently but you're not seeing new growth, new changes... why? In today's podcast we discuss reasons why people plateau in muscle growth and we provide a DETAILED scheme you can use to get your gains back on track!
Struggling to control your hunger? In today's podcast we discuss 5 methods you can use to better control your hunger and stay on track with your nutrition goals!!!
I'm joined today by my wife Meredith! We discuss the most recent life lesson we've learned from our cat Freddie. A lesson that can help with days passed and days yet to come! A great life lesson for this transition into a new year!
Want to be successful towards your goals? It starts not only with your actions, but, also, your mindset!!! In today's podcast we discuss how you can create the most successful mindset possible to help you crush your goals!
When it comes to training, no matter who you are, no matter what your goal... there's ONE thing that's the MOST IMPORTANT thing to remember!!! And in today's podcast we discuss what that thing is!!! Listen in to find out!!!
Want to lose a lot of weight rather quickly? In today's podcast I explain how you can do so!!! We discuss your calorie and protein target, as well as ideal daily sugar intake, and parameters for exercise and supplementation!!! Tons of helpful information!!!
How personalized should your programming be? If you're paying for personalized, one-on-one coaching, to what depth should your program be specific to YOU? Listen to today's podcast for examples of how I personalize my programming for my clients!
Struggling with schedule changes? Increased demands on time, energy, finances? Are you struggling with a season of chaos in your life? In today's podcast I share 5 concepts that help me better manage those chaotic moments while maintaining a healthy mindset and continued progression towards my goals!
Want to learn how to program in a way that sequences multiple months of programming together that will 100% lead to PRs and crushed goals?! Of course you do!!! Listen to today's podcast to learn how to properly sequence your exercises so that your programming is absolutely the best for both results AND personalization!!!
Want to know how to put together the best meal? How to make the best food choices? And how to do so specific to YOUR needs and preferences?! In today's podcast we discuss what to consider when putting together the best meals for your goals!
Want to "catch up" on your nutrition and training coming out of the holidays? There are a lot of DON'T DO's when it comes to how to best catch up! Listen to today's podcast to learn what to avoid!!!
Merry Christmas!!! On this Christmas, what are you grateful for? But, also, what are you struggling with? Are you struggling with a challenge in your life? Feeling overwhelmed, frustrated, uncertain of what to do? In today's podcast we discuss how we can manage those challenges and feelings in a way that can produce true change!!!
Do you need the "perfect" program in order to make progress? In today's podcast we discuss specificity of training and the impact it has on your progress!!!
Are you trying to be perfect with your nutrition when the situation you're in doesn't allow you to do so? If so, you're likely frustrated, beating yourself up mentally, and not enjoying the moment you're in. In today's podcast we discuss when it's okay to relax so you can preserve a healthier mindset, but also, when it's the right time to push so you can still make progress!
Want to build bigger hamstrings? Thinking of squatting more to achieve that goal? Think again!!! Listen to learn more!!!
If you're struggling with something mentally you're not alone, everyone struggles with something, BUT, not everyone works to address it! In today's podcast we discuss a few struggles I'm working through to give encouragement to others to work through their struggles and create a happier life!
Need a quick workout? But, you want one specific to your abilities, your equipment, your goals? In today's podcast we discuss a workout structure and its variations so that you can make exactly the workout that's best for YOU and get it done in the time you need!
Want to transform your physique in just 12 weeks?!! A nutrition and training protocol for a 12-week transformation can cost hundreds of dollars... BUT... in today's podcast I explain how you can do it for FREE!!! Yes, absolutely free!!! Listen in to learn more!!!
What are the best supplements for muscle growth? Would be pretty nice to know, huh? haha Well, you're in luck! In today's podcast we discuss common supplement ingredients and provide a list for the best muscle growth supplements!
Nope, that's not a typo... we're actually talking today about sliver linings... about trying to find the positive of where you are, ANY positive, and building upon that to generate hope and action, to help you get back on track and CRUSHING your goals!
Stuck? Not getting any stronger? Have you tried Loading Intensity Waves? If not, then listen to today's podcast! I discuss the programming concept of Load Intensity Waves and how YOU can use them to get a boost in strength!!!
Struggling to eat enough? You want to grow but you just can't seem to eat any more?! In today's podcast I share the tips that I use with my clients who are facing the same struggle! We discuss the best foods to eat and how to track your calories and protein!
Want to turn those calves into COWS!!! In today's podcast we throw the kitchen sink at you with a TON of calf training information as well as MY SECRET weapon for building the BIGGEST calves possible!!!
When you're making your plan to reach a goal... what do you think? How long do you think it'll take? How intense of effort do you think it'll take? What if... what you think... is wrong? Listen to today's podcast to find out more!!!
Want to learn a fun new way to add intensity and challenge to your training? In today's podcast we present a technique called "Mechanical Drop Set" which can be a great way to give a creative boost to your training!!!
Are you struggling with discipline and motivation after reaching your goal? You pushed so hard to achieve the goal that now you feel burned out and are struggling to take on any new challenges. In today's podcast we discuss 5 concepts that influence our discipline and motivation after reaching a goal and how we can better understand the struggles and adjustments we face when wanting to push for a new goal!
Wondering why you're not leaner even though you track your calories and protein per day? In today's podcast we discuss a concept that may be holding you back from your peak physique!!! Listen in to learn more!!!
What mental struggles do you face? What's holding you back from being your best self? In today's podcast we discuss 5 common mental mistakes I see in clients along with the methods we use to address them!!!
Want to learn ways to make your workouts more creative and fun?! Who doesn't?! In today's podcast we discuss many techniques you can use to spice up your workouts and push yourself for greater progress!!!
Do you struggle with eating enough? Worried about your overall health, worried about how to make progress in your fitness goals? In today's podcast we review a current clients nutrition program structure, their recent food logs, and the advice I will be giving them!!!
Want bigger muscles but feel plateaued? We've got a solution!!! In today's podcast we provide a template you can use to train the same body parts on back-to-back days to promote greater growth gains while keeping the workouts under 60 minutes and protecting your joints!!! Sound too good to be true? Try it and find out!!!
Feel overwhelmed? Does a bear... haha. In today's podcast we discuss how to manage the feeling of being overwhelmed so that you can maintain great relationships and still push forward towards your goals
Do you experience a painful burning sensation when training certain muscles? Does it discourage you from training them as often and as intensely as you'd like? In today's podcast we discuss what causes that burning pain and how you can reduce it while still achieving great growth results!!!
When wanting to make progress, how strict do you need to be with your nutrition? We answer that question today AND provide steps with how to get the best results for your efforts!!!
Want to improve your exercise selection? Want to create more personalized workouts? Workouts that better match yours or your clients needs? In today's podcast we discuss exercise selection and give advice for how to create the best programming!
We all get flustered, we have momentary challenges but... don't let a problem "in the now" become a long-term problem! In today's podcast we discuss this concept and provide a perspective of how to best manage now problems so they don't become long-term problems!
What was my birthday gift to myself? LEG DAY!!! I love training, yes, even legs, so on my birthday I celebrated with a kickass leg workout! In today's podcast we record the voiceover for the video of the workout that will be posted on our YouTube channel. You can find the video directly on YouTube or through our website at www.brutalirongym.com
Want to hear how people were able to maintain their nutrition progress through the holidays? How they were able to still enjoy holiday foods AND maintain a healthy mindset? In today's podcast I discuss how my clients managed their nutrition through the holiday and how YOU can do the same!!!
Can you grow stronger and bigger just lifting heavy weights... more? Instead of doing moderate weights for multiple sets of 8-12 reps, can you instead perform more reps with heavier weight... is that more effective? In today's podcast we discuss this concept and gives the pros and cons!!!
Want to improve your ability to be fully invested? To be "all in" in every moment? Staying focused can help increase productivity as well as the quality of your relationships! Listen to today's podcast for 3 tips to help YOU improve your focus!
Struggling to rehab a muscle WHILE still trying to progress in other areas? Do you feel like an injury issue is holding you back completely?! In today's podcast we discuss how to balance rehab with overall progression within your programming!
Fall off the "healthy eating" wagon? Well, before you jump back on to possibly fall back off and feel like you got run over haha listen to today's podcast!!! We discuss tips for how to get back on track with the least emotional and mental stress!
In today's podcast we share what's contained within our 50+ page Powerlifting Training Template!!! This template will teach you how to train for competitive powerlifting all the way from your first meet to an Elite classification!!!
Want to learn unique and fun ways to progress your workouts from week to week? Want to learn why you should progress your workouts from week to week haha? In today's podcast I share 3 fun, unique ways you can manage weekly progressions to ensure your progress keeps progressing!
Are you struggling to be consistent? To say "yes" or "no" when you should? To follow through with the right actions? In today's podcast we discuss self-control and ideas on how to improve it!
In today's podcast we discuss and do a voiceover for a video of a recent upper back workout I performed. The video will be posted on our website and YouTube channel if you want to both see and hear the voiceover! In today's podcast we discuss extra details beyond what you'll hear in the YouTube video!!!
Suffering from Rheumatoid Arthritis? Painful, stiff joints? Foggy-headed? In today's podcast we provide EXACTLY what you can do with your nutrition to significantly address Rheumatoid Arthritis side effects and complications
Want to learn how to achieve total fat loss and muscle shaping in 60 minute workouts? Want to learn how to do so with any schedule, any current abilities, and with any equipment availability? Want to learn a format that allows you to create an UNLIMITED amount of workout variations without ever losing effectiveness? In today's podcast we showcase a Training Template that is available for purchase on our website that will help you achieve ALL of these features and more!!!
If you want to eat more at a social event or weekly date night, can you reduce your calories from other days to "save" for those days? In today's podcast we discuss this concept, the pros and the cons, and give you advice for how to increase your caloric intake without losing progress!
If you workout and eat well with the goal of looking better... are you are vain person? A client was recently working through these feelings so I wanted to share what we discussed and how we defined vanity in relation to physical fitness
What are you "spending" when you think you're saving? In today's podcast we discuss that everything has a cost, even when you think you're saving!
Wonder what most people struggle with nutritionally? Better yet, want to know how they overcome those struggles? In today's podcast we discuss many common struggles that people face when wanting to eat to match their goals, AND, how YOU can overcome those struggles to be successful!
Wondering how to increase your commitment to a goal? Are you a trainer and struggling to keep client's committed and putting in consistent effort? In today's podcast we provide 10, yes TEN, tips you can use to improve your own and/or your clients' commitment!!!
Struggling with self-discipline? Maybe you've reached a goal but now find yourself lacking the ability to push further? Maybe you're far into the process of reaching a goal but fighting to stay focused? In today's podcast we discuss willpower fatigue; what is it and how can we account for it?!
Want to hear a description of an awesome workout? Better yet, want to SEE the workout and HEAR the description?! In today's podcast we introduce a new content sharing method we'll be adding to our social media approach. Each week I'll be filming workouts either from my own training, clients' programs, or a request from YOU and doing a voiceover to explain the workout and the training techniques used. Today's podcast introduces this new content and provides a voiceover so you can hear about the workout. To see the workout along with the description check out our YouTube channel available on our website www.brutalirongym.com
Have you ever heard that you shouldn't eat fruit when dieting? Is that true? In today's podcast we discuss the role fruit plays in our nutrition and if it fits into a fat loss diet!
How much strength should you gain in 3 months, 6 months, a year, a couple years? In today's podcast we answer a listener question of how fast should strength increase!
If you're wanting to compete, or just wanting to feel more confident with your shirt off, but you're struggling with gynecomastia, today's podcast can help. We discuss what gynecomastia is, why it develops, and how you can address it.
Want to improve your heart health, but, you don't like cardio? If you listen to today's podcast you can learn if cardio is necessary, and, if not, how you can achieve improved heart health without it!!!
Does when you eat really matter? Do you HAVE to eat breakfast? Is it really THAT bad to eat before you go to bed? In today's podcast we discuss a recent study that was done to test meal timing effects on fat loss and what that study means for you!!!
Want to learn how to achieve total fat loss and muscle shaping in just 30 minutes? Want to learn how to do so with any schedule, any current abilities, and with any equipment availability? Want to learn a format that allows you to create an UNLIMITED amount of workout variations without ever losing effectiveness? In today's podcast we showcase a Training Template that is available for purchase on our website that will help you achieve ALL of these features and more!!!
My Mom recently competed in her 10th powerlifting meet (all in her 50's & 60's) where she set all new state records!!! And, she did so feeling amazing, no joint pains and no muscle strains!!! Listen in to learn about her prep for the meet and how she performed at the meet!!!
Ever wonder what your body type is? And, in what way it influences how you should eat and train? In today's podcast we answer a listener's question about body types and the related changes they may need to make to their nutrition and training!!!
Are you struggling to balance your physical goals with your relationships? Not sure how to stick to your diet, how to be consistent in your training, while balancing the needs of another person? In today's podcast we discuss 3 tips that can help you better balance your goals and your relationships!!!
In today's podcast we discuss an example of a client's feedback being implemented into their next training program. What they said, and how it was included within the structure and exercise choices. Fun information!!!
Do you fall off your diet through the holidays? Do you feel overwhelmed with eating the right foods when your schedule is different, when you have social gatherings to attend? In today's podcast we discuss how to avoid failing your diet through the holiday season!
Want to grow faster but you're afraid adding more food will make you fat? In today's podcast we discuss many ways you can increase your growth without increasing your belly!
Trainers... should you work with clients if they're not following a nutrition program? Is nutrition really that important? Can't the training alone make the progress you want? In today's podcast we discuss the impact nutrition has on your client's training and the growth of your business!
Are you training each individual body part enough? Are you training it too much? How do you know?! In today's podcast we discuss how to properly balance the workload of each individual muscle in your programming whether it's programming for muscle growth, strength, and/or for CrossFit.
Want to know how to eat for maximal muscle growth while gaining minimal body fat? In today's podcast we deep dive into a muscle building diet discussing calories, macros, meal timing, food selection, and much more!!!
A client sent in a TikTok video of a trainer that said Machine Leg Extensions weren't useful for building muscle... and the client asked "Is this true?". In today's podcast we answer this question and provide MANY ways in which you can use Machine Leg Extensions to create amazing growth results!!!
When you're struggling, physically and/or mentally, the key to long-term success is to keep moving. Momentum, even without clarity of direction, sustains hope, and it's hope that will keep your spirits, and the possibility of success, alive!
Want to know a workout structure that allows you to gain strength and muscle mass while losing body fat? Of course!!! In today's podcast we discuss a workout structure designed for those goals that provides structure but still with freedom to create an endless variety of workouts and/or allows the structure to be used for all of your clients with individual tweaks as needed!
Want to know how an IFBB Pro eats during contest prep? Of course you do!!! haha. In today's podcast we discuss a diet that helped a previous client earn a pro card! We discuss meal timing, food selection, caloric cycling, and much more!!!
Do you feel stiff and sore between workouts? If so, in today's podcast we discuss 5 ways you can reduce soreness to help you move more freely between your workouts!!! Great information including supplement recommendations!!!
Struggling with feeling like a failure? Like you're never doing enough? In today's podcast we discuss the challenge of balancing our best health-life choices with our other responsibilities in life, and how we can better manage that balance for a healthier emotional life!
Assuming a man and a woman have the same goal... should they train the same? In today's podcast we discuss similarities and differences that should exist in training depending on strength levels!
If you're wanting to lose body fat, should you eat low carb... or... low fat? Which is best? In today's podcast we discuss the differences, and provide the answer!!! Fun stuff!!!
In today's podcast we revisit this topic and discuss how the length of time in which you should keep the same exercises in your training routines should differ based on your training history, lifestyle, and supplement enhancements. Fun discussion!!!
Are you facing a struggle that seems overwhelming, that seems insurmountable? In today's podcast we discuss circumstances that can seem unbeatable, but, we discuss stories of clients who have overcome those challenges!!! And, we discuss how YOU can do the same!!!
Did you know individual muscles have common growth patterns? For example; for the chest, the bottom and outside portions tend to grow before the upper and inner portions! In today's podcast we discuss common growth patterns of several muscles AND the techniques we use in clients' programs to counter these patterns so our clients achieve a more balanced look in a faster, more efficient manner.
Should you eat low carb? Or low fat? Or only at specific times of the day? In today's podcast we discuss nutrient digestion and the science of why WHAT you eat doesn't really matter towards fat loss, it's always about HOW MUCH!!!
If you're experiencing minor joint pain that doesn't seem to go away... If you're tired and fatigued but you eat well and workout... If you've been consistent in your training but aren't seeing results... Check these things first!!! In today's podcast we cover what factors you should consider when trying to figure out what's happening in each of these situations!
Do you believe that making a Plan B is planning to fail? Believe it or not, making a Plan B actually helps to PREVENT you from failing!!! Listen in to learn more!!!
In today's podcast we discuss recent training advice given to a client covering how to properly manage exercise intensity, how to address high heart rate during a workout, address joint tightness, and much more!!! Lots of great info!
In today's podcast we share recent nutrition advice given to a client covering protein use / need both before and after a workout as well as how to refine the nuances of nutrition to push for even greater results!!! Lots of great info!
Today's podcast is intended to bridge the gap between the total count of podcast episodes we have and the listed episode number. To serve this purpose my wife Meredith and I have fun answering random fitness related questions which we thought could be a fun way to account for... "the lost podcasts"
In today's podcast we answer a listener's question of "What's the best training technique that most people don't use?" We answer this question for 3 different training goals; muscle building, strength building, and fat loss.
In today's podcast we discuss 3 client mindset issues that trainer's often face and struggle to overcome. We discuss the client's point of view as well as the trainer's and offer advice for both on how to address and overcome each of the issues.
Want to learn more about specific workout programming? In today's podcast we read through a program I wrote recently for a client who wants to look jacked but also needs to protect his joints! In the podcast we also offer a copy of the program for free!
Struggling to stay on your diet when you're super busy or when there's a social event? In today's podcast we provide some tips on how to manage those moments without blowing your diet!
Is stretching before a workout necessary? Is it safe? In today's podcast we discuss whether or not you should stretch before big compound lifts!!!
Are you giving your best towards your goals? Or, giving just to the edge of your comfort? To edge that still allows you to hold onto counter-productive but comfortable behaviors and habits? Listen to today's podcast to hear a great story and lesson about giving your best!!!
Want to look jacked with just FOUR 40-minute workouts a week? Yep, it's possible!!! In today's podcast we share a training template that was written for a busy personal trainer to help ensure he could keep up with his physique goals while also crushing his business goals!
Want to improve your nutrition with as little effort as possible? Of course!!! In today's podcast we discuss 5 tips that can help you eat better without investing a ton of effort!
Want to know if you're making the fastest progress possible? In today's podcast we discuss how you can figure that out! And, we provide resources for how you can dive deeper into your process to push for greater progress!!!
Are you a sprinter or a hiker? When it comes to how we mentally approach our goals there are some goals that require a specific mindset; either a sprinter mindset or a hiker mindset. To improve your mental health and success towards a goal you want to make sure your mindset matches what's needed for your goal!
Are you a sprinter or a hiker? When it comes to how we mentally approach our goals there are some goals that require a specific mindset; either a sprinter mindset or a hiker mindset. To improve your mental health and success towards a goal you want to make sure your mindset matches what's needed for your goal!
In today's podcast we share what the first page of a training program looks like! In our programming we focus on education along with results so on the first page we provide a ton of program execution education material. In today's podcast I cover what those areas of focus are and what resources we provide to our clients!
In today's podcast we share what the first page of a training program looks like! In our programming we focus on education along with results so on the first page we provide a ton of program execution education material. In today's podcast I cover what those areas of focus are and what resources we provide to our clients!
Do you subscribe to the thought "Food makes you fat"? Do you struggle to understand how to balance under-eating & over-eating to manage body fat levels? In today's podcast we discuss the relationship between food and body fat and how better understanding this relationship can help us not only live a healthier physical life but also a healthier mental life as well!
Do you subscribe to the thought "Food makes you fat"? Do you struggle to understand how to balance under-eating & over-eating to manage body fat levels? In today's podcast we discuss the relationship between food and body fat and how better understanding this relationship can help us not only live a healthier physical life but also a healthier mental life as well!
Want a nutrition program that tells you exactly what to eat so you don't have to think? Sounds great, right? But... is it? In today's podcast I explain why nutrition programs that provide specific foods aren't the best programs, BUT, I also explain how I take that style of programming and make it better!!!
Want a nutrition program that tells you exactly what to eat so you don't have to think? Sounds great, right? But... is it? In today's podcast I explain why nutrition programs that provide specific foods aren't the best programs, BUT, I also explain how I take that style of programming and make it better!!!
What do you want to be better in your life? If you were to grade yourself in the areas that influence improvement towards that goal... what would be your grade? Are you an A student, or, a D student wanting an A grade? In today's podcast I share what my grade would be and provide advice on how we all can improve our grades!!!
What do you want to be better in your life? If you were to grade yourself in the areas that influence improvement towards that goal... what would be your grade? Are you an A student, or, a D student wanting an A grade? In today's podcast I share what my grade would be and provide advice on how we all can improve our grades!!!
Want to write better programs for yourself or your clients? In today's podcast we discuss programming elements that if considered and addressed can help you write better programs to achieve not only better results but to have a better workout experience as well!
Want to write better programs for yourself or your clients? In today's podcast we discuss programming elements that if considered and addressed can help you write better programs to achieve not only better results but to have a better workout experience as well!
Having trouble staying on track when you're on the go? Don't know what to eat? Don't have time to eat? Do you feel like you just can't seem to get control?! In today's podcast we provide 5 tips for how you can stay on track with your nutrition even when you're on the go!
Having trouble staying on track when you're on the go? Don't know what to eat? Don't have time to eat? Do you feel like you just can't seem to get control?! In today's podcast we provide 5 tips for how you can stay on track with your nutrition even when you're on the go!
Are you dieting but not losing weight? Want to find out why? In today's podcast we discuss 5 areas you want to consider that may be holding back the progress you were expecting!!!
Are you dieting but not losing weight? Want to find out why? In today's podcast we discuss 5 areas you want to consider that may be holding back the progress you were expecting!!!
Which do you want? It seems as though we'd want the happy dream, but, be careful! You may be surprised what that happy dream could turn into! Listen to today's podcast for more!!!
Which do you want? It seems as though we'd want the happy dream, but, be careful! You may be surprised what that happy dream could turn into! Listen to today's podcast for more!!!
Want to know how to set up THE BEST program for maximal muscle growth?!! In today's podcast we discuss what elements are most important and how to personalize each element to YOUR needs and abilities! Great info!!!
Want to know how to set up THE BEST program for maximal muscle growth?!! In today's podcast we discuss what elements are most important and how to personalize each element to YOUR needs and abilities! Great info!!!
Already control your calories and protein? And pay attention to daily distribution? But you want to be leaner and more muscular? What else can you do?! In today's podcast we provide 3 tips that you can use to achieve greater results!!!
Already control your calories and protein? And pay attention to daily distribution? But you want to be leaner and more muscular? What else can you do?! In today's podcast we provide 3 tips that you can use to achieve greater results!!!
Want to be as lean as possible, as muscular as possible, but do so without any drugs? Is that even possible? In today's podcast we discuss the balance between leanness, muscularity, and drug use... and how YOU can find where within that balance you can be your best!
Want to be as lean as possible, as muscular as possible, but do so without any drugs? Is that even possible? In today's podcast we discuss the balance between leanness, muscularity, and drug use... and how YOU can find where within that balance you can be your best!
Are you putting in effort every day but not seeing results fast enough? In today's podcast we discuss three tips to help you build your active patience!!!
Are you putting in effort every day but not seeing results fast enough? In today's podcast we discuss three tips to help you build your active patience!!!
Ever wonder what data to track from your workouts? Ever wonder what online coaching looks like? In today's podcast we discuss a recent journal conversation between myself and a client including what information is helpful to track in your workouts!
Ever wonder what data to track from your workouts? Ever wonder what online coaching looks like? In today's podcast we discuss a recent journal conversation between myself and a client including what information is helpful to track in your workouts!
Are you following your diet but you don't seem to be making progress? In today's podcast we discuss why diets can actually work AGAINST your goals! And, what you can do to address and correct the issue!!!
Are you following your diet but you don't seem to be making progress? In today's podcast we discuss why diets can actually work AGAINST your goals! And, what you can do to address and correct the issue!!!
Wanting to gain strength but you're unsure of what program to use? Or, you've been trying to get stronger, but the programming you used didn't work! In today's podcast we discuss strength development and how to identify if a program is correct for what YOU need!
Wanting to gain strength but you're unsure of what program to use? Or, you've been trying to get stronger, but the programming you used didn't work! In today's podcast we discuss strength development and how to identify if a program is correct for what YOU need!
You should be the MVP of your life, right? Actually in today's podcast we discuss why you DON'T want to live an MVP lifestyle!!! Listen in to find out why!!!
You should be the MVP of your life, right? Actually in today's podcast we discuss why you DON'T want to live an MVP lifestyle!!! Listen in to find out why!!!
In today's podcast I discuss three recent conversations I've had with clients and gym members and the lessons that can be learned from them!
In today's podcast I discuss three recent conversations I've had with clients and gym members and the lessons that can be learned from them!
Undereating does lead to great initial weight loss results... BUT... it will eventually cause you a lot of frustration and misery!!! Being lazy now, using a lazy way to lose weight, is tempting, but, fight the urge, and instead, put up a fight to learn a better way!
Undereating does lead to great initial weight loss results... BUT... it will eventually cause you a lot of frustration and misery!!! Being lazy now, using a lazy way to lose weight, is tempting, but, fight the urge, and instead, put up a fight to learn a better way!
Do you see everyone on social media achieving success with a million different approaches? Everyone says their thing works, but they all have different things... well, which thing is really the best? How do you know?! In today's podcast we discuss to what degree and when does "what you do" really matter!
Do you see everyone on social media achieving success with a million different approaches? Everyone says their thing works, but they all have different things... well, which thing is really the best? How do you know?! In today's podcast we discuss to what degree and when does "what you do" really matter!
Are you tired of bouncing back and forth between two approaches that don't seem to work long-term? Are you overwhelmed with knowing what approach to use? In today's podcast we discuss the foundational basics of a good program and how you can make changes to a current approach or analyze a possible new one to know if that approach will work long-term
Are you tired of bouncing back and forth between two approaches that don't seem to work long-term? Are you overwhelmed with knowing what approach to use? In today's podcast we discuss the foundational basics of a good program and how you can make changes to a current approach or analyze a possible new one to know if that approach will work long-term
Actually, yes, you can! But, also, maybe not! It depends on your desired outcome from your training, and, it depends on in what way your diet is "bad". Listen to today's podcast to learn if YOU can out train your diet depending on your goal and your current dieting mistakes!
Actually, yes, you can! But, also, maybe not! It depends on your desired outcome from your training, and, it depends on in what way your diet is "bad". Listen to today's podcast to learn if YOU can out train your diet depending on your goal and your current dieting mistakes!
Want to know what eating healthy looks like? Want to know how to eat healthy while eating foods you like, having food variety, AND easy food prep?!! In today's podcast I discuss the schedule and food choices of a client who is loving eating healthy and is seeing progress within just a few weeks!
Want to know what eating healthy looks like? Want to know how to eat healthy while eating foods you like, having food variety, AND easy food prep?!! In today's podcast I discuss the schedule and food choices of a client who is loving eating healthy and is seeing progress within just a few weeks!
Are you a personal trainer wanting to offer nutritional coaching to your clients... but you're lacking confidence to do so, or, you're overwhelmed with other aspects of business that you don't have the time to do it? The clients are asking questions, they want more personalized help... what can you do? In today's podcast we discuss a service we're calling Team Training which can provide a way to offer individualized nutritional coaching to your clients! It focuses on education, individualized results, and helping trainers increase client retention rates and overall sales.
Are you a personal trainer wanting to offer nutritional coaching to your clients... but you're lacking confidence to do so, or, you're overwhelmed with other aspects of business that you don't have the time to do it? The clients are asking questions, they want more personalized help... what can you do? In today's podcast we discuss a service we're calling Team Training which can provide a way to offer individualized nutritional coaching to your clients! It focuses on education, individualized results, and helping trainers increase client retention rates and overall sales.
If you've been told you've been doing "too much" then you'll identify with this podcast!!! In today's podcast my wife Meredith and I discuss the concept of "doing too much" and how to know what you can handle. And, we discuss how to manage feeling overwhelmed while pushing forward towards your goals!
If you've been told you've been doing "too much" then you'll identify with this podcast!!! In today's podcast my wife Meredith and I discuss the concept of "doing too much" and how to know what you can handle. And, we discuss how to manage feeling overwhelmed while pushing forward towards your goals!
Struggling to address a nagging pain? Have you learned to live with it? In today's podcast my wife Meredith and I discuss the process of rehab and how she's overcome her nagging pains that she was told couldn't be addressed, and how you can do the same!!!
Struggling to address a nagging pain? Have you learned to live with it? In today's podcast my wife Meredith and I discuss the process of rehab and how she's overcome her nagging pains that she was told couldn't be addressed, and how you can do the same!!!
Do you eat "clean"? If so, does that ensure that you'll get the results you want? In today's podcast my wife Meredith and I discuss what "clean eating" is and whether or not it's actually what you should be aiming for!
Struggling to improve your strength in the Snatch or Clean & Jerk? Are you having pain in your neck, mid-back, or shoulders? In today's podcast we discuss strength progressions and corrective therapy for Olympic Lifts!
Do you want to start a new goal? Finish an existing goal? Are you waiting until the right time, until you have the right resources? In order for you to live your best life... what are you waiting on to change? In today's podcast we discuss what changes in life and how we can start to crush our goals to live our best life!
Want to improve your balance? But, you're struggling to fit it into your training? In today's podcast we discuss how you can blend balance training into your existing training to gain improved results without sacrificing your other goals!
It's impossible to hit a specific, singular number of calories each day. So, you likely have a range that you aim for... but, where within that range should you set the target in your app? Should you set your target at the bottom of your desired range? The top? The middle? In today's podcast we discuss this concept and provide some answers!
In today's podcast I discuss various programming concepts that are balanced within a client's program to account for the goals of strength and muscle growth while including running workouts and rehab for a hernia. Lots of fun programming info!!!
Does the obstacle in your way seem too big to overcome? Maybe you've never encountered it before and are unsure of what to do? Or, you've waited so long it now seems impossible? In today's podcast we discuss the obstacles we face and how, with a change of perspective, they may not be as large as they appear!
Want to learn about all the benefits of Bulgarian Split Squats? Want to learn what the heck a Bulgarian Split Squat even is?! In today's podcast we discuss the benefits of Bulgarian Split Squats and why everyone should be doing them!
Trying to gain muscle but afraid of gaining fat? Want to lose body fat but you're afraid to lose muscle at the same time? You're paying attention to EVERYTHING but still not seeing the results you want?! In today's podcast we discuss common nutritional mistakes more experienced athletes / dieters / trainers make and the methods we use to correct them!
Are you considering fasting as a method for fat loss? Before you do, listen to today's podcast!!! In today's podcast we discuss the pros and cons of fasting and what methods of fat loss lead to long-term sustained results!
We're always told to "Think Big!" but... that can often leave us feeling overwhelmed, inadequate, or frustrated when our efforts don't produce results fast enough. Thinking big can often be the actual reason why we never achieve big!!! In today's podcast we discuss how thinking the opposite, thinking small, can actually be more helpful in our pursuit of success!
Feeling overwhelmed with trying to organize your workouts? How can you get in what you want but also what you need all while getting in everything else?! In today's podcast we provide a basic workout structure that will help to simplify creating the "perfect" workout!
Are you tracking what you're doing, but, not getting the results you want? Is it possible you're tracking, but... you're actually not following your plan? In today's podcast we discuss two examples of people who are tracking what they're doing BUT their efforts aren't accurate... and they didn't realize it!!!
Have you been training consistently but you haven't seen results yet? Or, you're just starting a training program and you're wanting to know "When should I start seeing results?" In today's podcast we discuss the role of nutrition in relation to training progress. How not tracking your nutrition impacts your progress, and, how being overly restrictive with calories can impact your progress as well.
Trying to move forward in all areas of life, but, it feels overwhelming? It feels like you're trying to juggle WHILE running?!! In today's podcast we discuss this feeling and how we can best manage it!
Many CrossFit athletes struggle to balance building strength within their program without the accumulation of muscular and joint annoyances and small pains. In today's podcast we discuss the benefits of Low Bar Squats in order to help better balance strength progression with pain prevention!
Fun question!!! If you're wanting to build muscle... will eating more protein help? Seems like a "duh" situation, but, it's not!!! Eating more protein may actually be detrimental towards your ultimate goal!!! Listen in to learn why!
Can strength athletes benefit from bodybuilding training... even if they don't want bigger muscles? Hell yeah!!! In today's podcast we share the benefits of bodybuilding training EVEN IF you don't want to gain weight or build bigger muscles!
To be successful at your goals you must approach them as a gardener approaches their garden. If that seems like a weird analogy listen to today's podcast to learn how a gardener's mindset can help you become more successful!
Should you train with large movements that work multiple muscles with heavy weights... or... should you train with smaller movements that allow you to focus on individual muscles? In today's podcast we discuss what compound and isolation movements are and which YOU should be doing!
Feeling hungry all day? Or, do you need to eat more, but never feel hungry? In today's podcast we discuss 3 tricks you can use to control your hunger levels!
Are you looking for something you can add to your gym bag and use in your training that can give you an extra boost? If so, you're in luck! In today's podcast we discuss what small personal equipment you can use to add variety AND results to your training!
In today's podcast we discuss "The 3 rules of Engineering" and how they can help us be more consistent and successful in life!!!
Want to grow your quad sweep, hamstring drop, and booty pop?! Who doesn't! haha In today's podcast I discuss a training program structure that will allow you to create better shape to your lower body including exercise selection suggestions, set and rep suggestions, and how to properly set up your nutrition!!!
Are you experiencing weight gain but not sure why? You don't feel that you've changed your nutrition or physical activity recently, but, yet your weight continues to go up? In today's podcast we discuss various aspects that could be contributing and how we would manage them to find the answer!
Strained a muscle, and don't know how to fix it? You want to get back to full intensity training, but, you don't want the strain to become a permanent injury! What can you do?! In today's podcast we explain a rehab protocol you can go through to fully rehab the strained tissue and get back to full strength capacity and full training intensity!!!
In today's podcast we discuss the worst injury I've had over 22 years of lifting and the 5 lessons I learned from that injury that have helped me live a stronger, better life!
This is a fun one! In today's podcast we discuss nuances of technique aspects I recently discussed with some online clients; small ways they could improve their squat, bench, and deadlift to help them better express their current strength and to ensure they develop their strength in future training in the safest and strongest way!
Want to be more successful when it comes to your nutrition? Want to know what the most successful people do? In today's podcast we discuss the nutritional habits and actions of my most successful clients!!!
If you're feeling sick, struggling to eat, can't train or uncertain if you should... and you're worried you're going to lose all of your progress... fear not! We've got you covered!!! In today's podcast we discuss how to manage your nutrition and your training when you're sick so that you don't fall behind!
If at first you don't succeed... should you try again? If you're feeling frustrated, defeated, feeling like a failure... listen to this podcast! If you've tried, but your attempts have failed, it does not mean you should give up hope! Keep trying!!!
Not sure how to warm up without wearing yourself out? In today's podcast we cover 4 factors to consider when deciding on how many warm up sets and reps per set you should do for each exercise!
Are you getting all of your vitamins and minerals? Are you trying to get them all from whole foods? You know supplements may help, but, are they trustworthy? In today's podcast we discuss micronutrients, the foods you can eat to get what you need, and which supplements can be trusted!
A client who recently made changes to their training felt like their physique was flat and washed out... they asked if they should decrease their calories to correct this aesthetic change. I replied... "Let's add calories!"... and, it worked!!! They look and feel great!!! They then asked, "Why did you increase my calories?". To learn the answer and how YOU can benefit from the answer, listen to today's podcast!!!
Make a plan... but, also, plan for when you plan fails!!! You CANNOT predict every moment of life ahead of time, but, you can prepare yourself by knowing ahead of time what decisions you'll make and what you'll use as your guidepost for those decisions!!! To be successful you MUST plan to fail!!!
Should you change your training if you're switching from a fat loss phase to a strength and muscle building phase? Or, vice versa? In today's podcast we answer that question and (spoiler alert) give examples of how to make those changes correctly to ensure your training is the most efficient it can be for your new goal!!!
Do you need supplements? If so, which ones? In today's podcast we discuss whether or not supplements are necessary for your goal, and, what supplements I do recommended based on different goals!
"Want to know what I know without making the mistakes I've made?" Yes please!!! This question is why I LOVE listening to audiobooks! Learning from others mistakes without having to make them is an invaluable opportunity! In today's podcast we present such an opportunity! I discuss the mistakes I've made with nutrition, what I learned from them, and how YOU can apply what I've learned!!!
Struggling to reach a goal because you just can't ever seem to find enough time? You're overwhelmed, too much to do, but, you really want this goal!!! What can you do?!? In today's podcast we discuss this feeling and what we can do to overcome it!!!
Do you want to build your deadlift, but, you train at a commercial gym? So you have no bands, no fancy barbells, none of the cool equipment that you often see on social media? What can you do? In today's podcast we discuss how to improve your deadlift even if you don't have the best equipment!
Are you struggling to be consistent because you can't be perfect? You know what's the best possible action, but, you often fall short, so you then decide... I might as well not even try! But, that mindset is likely not leading to the life you want! How can you break out of that all or nothing mindset? Listen in to today's podcast to find out!!!
Want to build more muscle, but, every time you increase calories you just gain body fat? What can you do? In today's podcast we discuss how you can adjust your nutrition and your training to help you increase muscle mass without gaining unwanted body fat!!!
Want to be an influencer? You should!!! Being an influencer can help you succeed in life! Want to find out how? Listen in to learn!!!
Wondering if the program you're following is the best? If it's not... do you want to know how to fix it? In today's podcast we discuss aspects that good programs should have, and, we provide information for how to address and correct any issues!!!
Struggling to adjust to specific calorie and protein targets? Does it feel like too much food, or, not enough? Or like eating "that much" protein is impossible!!! In today's podcast we discuss how to make your caloric and protein adjustments in a more manageable way!!! Listen in to learn how!!!
Are you giving your best to all your goals but still falling short? If so, you're likely struggling mentally, beating yourself up for what's not getting done, and feeling overwhelmed and that you'll never fully be successful. That's a miserable place to be!!! In today's podcast we discuss how to mentally manage those feelings and what you can do to regain control and regain a healthier mindset!
The podcast has reached over 200,000 downloads!!! Thank you to each person who has listened to the podcast and supported the growth of the podcast! One contributing factor of reaching 200,000 downloads has been the consistency of the podcast so in today's podcast we discuss how to improve long-term consistency so you can better reach your goals!!!
Struggling to get a specific muscle to grow? You're training it super hard, really giving it your best efforts, but, it just won't grow? In today's podcast we share 6 tips that can help grow lagging body parts including a very helpful nutrition tip!!! Listen in to learn!!!
Eating healthy and staying active... but, the scale isn't moving? You feel stuck, frustrated, and ready to give up! Don't!!! Listen to today's podcast to hear a specific example of someone who's facing that same situation, and, what I recommend to help them get unstuck and moving forward towards their goals!!!
Want to look fit as fast as possible? Who doesn't?!! haha In today's podcast we explain the steps you can take to look fit as fast as possible if you're in a rush!
When what you wanted to do, you can't do... what do you do? In today's podcast we discuss what you can do when what you wanted to do can't be done. How can you still stay on track in your nutrition, your training, or even in your mindset? Listen in to learn!!!
What is the benefit of filming your working sets? Which sets should you film? What can you learn from watching your videos? How can you use your videos to train yourself? In today's podcast we cover these questions and more!!! Listen in to learn!
Struggle with knowing what to eat at your meals? What if you over ate or under ate at your last meal? What if you're about to workout? Or, just sit on your butt in front of a computer? How should you adjust your food choices to reflect the moment you're in? In today's podcast we discuss all of these questions and provide a framework for you to know how to choose the right foods for each meal!
Should you squat with a high bar position or a low bar position? What's the difference? What are the benefits of each? How do you know what's best for you? In today's podcast we answer all of those questions and provide even more resources to increase your squat-based knowledge!!!
Mentally struggling with physical decline? Losing motivation to workout, to eat healthy? What can you do? In today's podcast we discuss what you can do when you feel like your best days are behind you. How you can regroup mentally and reignite your passion!!!
Going through a technique change / rehab process but struggling to stay motivated? Feel like it's taking forever? Uncertain if what you're doing is actually working? In today's podcast we discuss Meredith's journey through squat positioning corrections that have included extensive rehabilitation efforts; what steps we've taken and how we've managed both the physical and mental aspects of the journey!
Feeling overwhelmed trying to track and balance your calories and protein? You're trying to control as much as you can, yet, things feel out of control? In today's podcast we discuss this feeling and what you can do to lessen the stress and gain more control by... actually... controlling less!!!
We often discuss conventional vs sumo deadlifts... but, in what way should you perform your deadlift... singles, dead stop reps, touch and go? What are the different ways a deadlift can be performed, and, which way is best for you? In today's podcast that's exactly what we discuss and answer!!! Listen in to learn more!!!
Do you feel like your wants and needs are always being pushed aside? You want to take action but there's too much chaos in your life? In today's podcast we discuss this feeling and what YOU can do to gain control and crush your goal!!!
Want to learn how to progress from a body weight squat to a barbell back squat safely and efficiently? In today's podcast we discuss the exercise progression you can use to progress from a body weight squat to a barbell back squat AND the supplemental therapies and exercises you'll need along the way!!!
Want to gain weight quickly? But, want to do so with as much muscle and as little fat as possible? In today's podcast I share a story of when I did just that! When I was able to gain 30lb in 3 months over a single summer!!! Listen in to learn what tricks YOU can use to achieve the same results!
Injured and wondering how to safely return to training? In today's podcast we discuss the steps you can go through to get moving now but while still being safe as you work your way back to full training
Struggling to balance continued progress with the chaos that is life? Whether your "perfect plan" is interrupted by what you can't control outside of you, or, within you, how can you continue to progress, continue to move forward, despite setbacks? In today's podcast we discuss this balance and how you can work to achieve it!!!
Want to know what you may not know? In today's podcast we cover 5 programming elements that most people don't know that they don't know! Five ways that you can improve the effort you're already giving to get more than you're already getting!!!
Want to gain more muscle, but, you're afraid to gain more fat? In today's podcast we discuss key concepts to adding more calories for growth while minimizing body fat increases. Great info to help you gain muscle mass in a lean way!!!
Is Sumo Deadlifting cheating? Are Conventional Deadlifts more impressive? What's the difference between the two, and, which should YOU do? In today's podcast we discuss the answers to these questions AND explain which of these two deadlift variations you should be doing!!!
Has taking on a new goal caused some friction in your relationship? You're changing some of your habits but your significant other is resistant or non-supportive? In today's podcast we discuss this friction and what you can do to help address the issues and make changes to ease the process!!!
Struggling with a distended stomach? With abdominal muscle separation? Not sure how to correct it? In today's podcast we discuss the approach and methods we use for clients to address and correct this issue!!!
Feeling overwhelmed with trying to eat healthy? You want to eat better but you have a million things pulling at you! Between family, work, and other responsibilities you can't get into a good rhythm... what can you do? In today's podcast we provide steps you can take to create organization to your schedule and habits to help you get on track!!!
In today's podcast we discuss the rules of Brutal Iron Gym and how they help create a positive, supportive culture here at BIG
Do you struggle with your family and/or friends not supporting your healthy lifestyle choices? Unfortunately this struggle is common for many people. In today's podcast we discuss three ways you can work to cope with and address the missing support without losing focus on what you feel is best for you!
If you wear joint support, does it makes the muscles around your joints weaker? Great question! In today's podcast we discuss the answer and provide tips for how to best use belts, sleeves, straps, and wraps in your training!
Are you going through physical therapy but seeing inconsistent and/or little results? Wondering why? Your nutrition may be the answer!!! In today's podcast we discuss the relationship between physical therapy and nutrition and what YOU can do to achieve the best results for your efforts!!!
Tired and fatigued during the day? Caffeine doesn't seem to be helping? What can you do??? In today's podcast we discuss several tips on how to boost daily energy so you can better feel excited and ready to take on the day!!!
Feeling stressed and overwhelmed? Struggling to manage your self-care with ALL the things on your to-do list? In today's podcast we discuss mental management techniques you can use to find a sense of control, to build momentum, and to reclaim self-care while also crushing your day!!!
Struggling through a rehab process? Frustrated with slow progress? Frustrated because the issue continues to return? In today's podcast my wife Meredith joins me to discuss her rehab experience and how she's been able to make significant, permanent progress!!!
Spending the money BEFORE you make it isn't a financially smart decision. You can survive it, but, it carries with it many risks! Doing the same with our nutrition, spending calories before you eat them, isn't a smart choice either... and in today's podcast we explain why!
Leg Press or Hack Squat? What's the difference? Does it matter which one I use? In today's podcast we compare the Leg Press and the Hack Squat; which one you should use, and why exercise selection is important and the impact it can have on your progress!
Is there a "bad choice" that you make even though it hurts you? Do you struggle to fight against that choice? In today's podcast I share a story of a choice I made that helped me win that struggle, that helped me win future struggles, and, may help YOU!!!
How fast do you move during exercises? How fast SHOULD you move? In today's podcast we discuss the best tempo to perform repetitions to make sure you're getting the best results!!!
Do you eat "pretty much" the same things every day? You don't track your calories or protein because you eat so similarly each day that they're "probably" always the same... well, if you're stalling out in your progress, feeling tired and achy, or unmotivated for training... you likely aren't as consistent in your nutrition as you think!!! How you eat directly impacts how you progress, how you look, and how you feel!!! Rather than assuming you're on track, KNOW you are!!!
Have you been trying, repeatedly to reach a goal? To eat healthier? To exercise regularly? To compete? To reach a performance milestone? But, you continue to fall short? Continue to fail, over and over? Why? In today's podcast we discuss why you may be repeatedly failing your goal and how you can start to adjust your approach and finally become successful!!!
"For me" vs "To me"? There's a life-changing difference between these two questions. One shuts us down, one inspires us to change. One keeps life in the same rut, one creates a new course for our lives. How you mentally approach your struggles, your goals, will make or break your future!
What's the best way to train at home to maximize results while minimizing time invested AND minimizing distractions?! In today's podcast we discuss an at home training workout structure that can help you stay focused, get the best results, and do so within a limited time schedule!!!
Feeling hungry? Low on energy? Feel like you need more food, BUT, you're afraid to gain body fat? In today's podcast we discuss how if you're tracking your foods, you've made progress towards your goals, but you're now super hungry and your workout energy seems to fizzle out... what can you do? Should you eat more food to counter the hunger and energy needs? But, will doing so cause you to gain body fat? In today's podcast we provide all the answers to all your questions!!!
Want to look like the actors from Top Gun Maverick? You can!!! In today's podcast we discuss how to structure your training, nutrition, and supplementation to transform your body to look more like the actors in the movie!!! Super fun stuff!!!
When we want to take on a new challenge, or make a big change in our life, we often focus on the initial decision to do so. Should we commit, or shouldn't we? What if I commit but can't follow through? We often focus on this BIG decision as the most important aspect... but, is it? In today's podcast we discuss the importance of balancing the big decisions with the small efforts that support them! And with this balance, we can learn how to take on challenges and make big changes with less stress!
How many exercises do you need? How important is "the right" exercise? In today's podcast we discuss these questions, the concepts behind them, and how you can create programming that's specific to your preferences!!!
Today is a fun one!!! In today's podcast we discuss a listener's background and goals, and provide personalized training and nutrition advice that they can use to achieve their goals. We're now offering this as a service to listeners! If you too would like a personalized podcast explaining what your best approach would be to reach your goals visit our website and submit a Listener's Advice request! www.brutalirongym.com
Want to hear what a gym owner looks for when training at other gyms? What do I want in a gym, what don't I want in a gym, what do I believe is the best gym? In today's podcast I share my recent experiences training at gyms other than my own, the good, the bad, and the what's best for you!
Whether you can change something you're unhappy about, or, you can't... you still have a choice! A choice to accept the situation; accept the responsibility to change it, or, accept the responsibility to learn how to flourish within it. Either way, acceptance is the key to taking control of your life, of reclaiming happiness within your life!
Wondering if you're training too hard? Or, not hard enough? In today's podcast we discuss intensity techniques, techniques you can use to increase the difficulty of your training, some examples of these types of techniques, and how often should you be performing them
In today's podcast we discuss a nutrition review for a recent client! We discuss calorie ranges, protein targets, the importance of calorie and protein distribution, and much more!!! Lots of helpful information!!!
Pre-cooked, or, post-cooked? That is the question! People often wonder if they should measure their foods before they cook them, or, after due to the change of nutritional values that occurs through the cooking process. In today's podcast we provide the answer, explain the reasoning, and discuss what truly matters when tracking macros!!!
Have you tried, and failed? Have you tried again and again, and again you failed? Are YOU a failure? In today's podcast we take a deeper look at this question and the mindset of failure and how we can view it in a way that empowers and encourages us to keep pushing forward!!!
When you're giving your best in an exercise... are you sure you're giving your best in the best way? Often people perform an exercise wanting a specific result, but, unfortunately, they're not performing the exercise correctly to achieve that result!!! Listen in to today's podcast to learn more about this and to make sure you're training the right way!!!
Want to know what the nutrition and training programming looks like for an athlete who is training for both strength and cardiovascular endurance? Whether it's for conditioning in the military, competing in the Tactical Games, or just generally wanting to feel like a badass haha... our podcast today explains a full training and nutrition program for one of my current athletes! You can listen in and use the concepts for yourself!!!
Need greater hip and leg muscle strength to improve your muscular endurance? If you feel your legs are overly fatigued and delayed to recover after a trail run, road run, biking, or other endurance event today's podcast is for you! In today's podcast we explain how to address mobility and strength of the hips and lower body muscles including providing a sample workout structure you can use to get not only stronger but better mobility as well to improve performance and long-term movement health!!!
Hard things are... well, hard! haha When you're faced with a hard thing, what mindset do you have? Pretend it'll be easy so you're more likely to start, or, know that it'll be super hard so you're not overwhelmed when you face challenges? Or, is there another option? In today's podcast we discuss the right mindset to have when you face hard things!
Are you training consistently but not seeing the results you expected? Why? Is it because of bad programming? Or... is your nutrition not supporting your programming?!! In today's podcast we take a look at how our training progress is dependent on our nutrition and what YOU can do to ensure you're getting the most for your efforts!
Want to get leaner while building muscle and strength? Is that even possible? Hell yes it is!!! In today's podcast we learn from recent advice given to a client on how to balance these seemingly opposing goals!!!
Want to improve your mental and emotional health? Your mental toughness? In today's podcast we share over a dozen books that can help you better control your mindset and improve the quality of your life!!!
Do you struggling with a behavior that negative impacts you life, but, you can't seem to stop doing it? You know it's harmful, but, you don't know why you keep doing it?! In today's podcast we discuss the mindset behind self-harming behaviors and what we can do to start to address and correct them!
Want to change the shape of your body? Maybe specific muscles compared to the size and/or shape of others? Is that even possible? Hell yes it is!!! In today's podcast we discuss how you can change the shape of muscles and we even provide an example of a current client going through that exact process!
If you're struggling to gain muscle but feel like you're eating enough calories and protein that you should be making progress... what do you do? In today's podcast we discuss a listener's diet who's struggling with this issue and provide FIVE steps the listener and YOU can take to address this issue!!!
Struggling to rebuild injured / atrophied muscle tissue or a weakened joint? In today's podcast we discuss how you can rebuild muscle tissue and joints even if you're limited with how heavy you can train! Lots of fun helpful information!!!
When we think of our level of success, whether it's our physical health in respect to performance, health, nutrition, or even success in relationships, finances, etc... to what do we compare ourselves to? We are, or are not, successful relative to what? If you're struggling with feeling frustrated, disappointed, inadequate our podcast today will help talk through those feelings and to what we should compare our success relative to so that we can live happier, in the now, lives!
Struggling to create intense workouts in a commercial gym? Too many people, too few equipment available? What do you do? In today's podcast we share 5 tips on how you can improve your workouts within the challenges of a commercial gym setting!
Struggling to eat enough protein? Not sure how to put together a "good" meal? In today's podcast we teach you two questions you can ask yourself that will help you achieve both goals... enough protein, and, the right energy source (Carbs and/or Fats) to pair with the protein source to create a "good" meal!!!
Thinking of competing? But not sure how to go about it? In today's podcast we provide 10 steps you should take to best prepare yourself for competition! The tips include nutrition, training, lifestyle management, and more!!!
In today's podcast I share a story of my experience of 14 months with back pain. I had pain every second of every day for 14 months!!! But, I was able to address it, correct it, and learn from it!!! With today's podcast you can learn what I learned from it but without having to go through it!!!
In today's podcast we compare programs written for 3 different clients! You can learn the similarities, the differences, and what YOU could benefit from their programs to put into your own!!!
What do I do... when wanting to lose fat... when wanting to gain weight? In today's podcast we break down the methods and concepts I use to change my weight in the most efficient and effective manner!!!
Want to maximize your energy before your workout? Want to maximally replenish energy during your workout? In today's podcast we discuss how you can, and if you should worry about, maximizing energy availability both before and during exercise!
Literally... what do you listen to when you're stuck in traffic? Happy songs, angry songs, no songs? What we listen to in moments of frustration, sadness, and overwhelming stress have a huge impact on how we mentally manage those moments! Make sure you're listening to the "right music"!
How important is "what you do" vs "how you do it"? Do you need "the perfect" exercise or can you use a "good enough" exercise and just train your butt off to make up the difference? Do you need the best equipment, or, can you make great progress using just what you have? These are all important questions to ask, and, important questions to know the answer to! In today's podcast we... provide the answer!!! Listen in!!!
Struggling to eat healthy? Struggling to see results? You're not sure what to do... so... you're considering a meal plan! Some diet, some structured program that will tell you what to eat! But... will that be as helpful as you think? In today's podcast we discuss the pros and cons of meal plans and how to know if the one you have (or are considering) will be successful!
Tracking your calories... but still not seeing progress? What's happening??? In today's podcast we discuss this phenomenon from both a fat loss and a muscle building perspective! We answer "what's happening", and, more importantly, what YOU can do to fix it!!!
When faced with a new challenge, or new situation, do you often speak negatively to yourself? Telling yourself you won't be successful, you can't do it, that you always fail? In today's podcast we discuss this reaction, this negative self-talk, and provide a way to acknowledge it, address it, and work to manage it!!!
Want to gain explosive strength for wrestling? Want to gain mobility and core strength for martial arts? In today's podcast we discuss programming for wrestling and martial arts; what areas you should focus on, weekly workout schedule, and each workout should look like! We even discuss nutrition to control weight change as well!!!
In today's podcast we discuss fat loss, muscle gain, and recovery!!! We share three stories; what went wrong, and what we can learn from them!!!
In today's podcast we discuss my background and the current services that we offer!!! This is a great podcast to share with anyone you believe would benefit from our knowledge and services!!!
In today's podcast we discuss my experience with mindset development. When did I start to work on it and what I've learned along the way. And! We provide 3 tips for how YOU can improve your mental toughness and better balance your mindset in relation to life's stresses and challenges!
In today's podcast we discuss my background with training; my personal experiences and education! We talk about why I started exercising, what were my learning resources, and what are the most important lessons I've learned over the years!
In today's podcast we discuss my background with nutrition; my personal experience and education! We talked about why I started wanting to learn more about nutrition for both myself and my clients, and how I learned what I know today!
Need to get stronger? But, do you need that strength to last? If you're wanting to get stronger AND improve your strength endurance... meaning you can display your strength consistently for a sustained time... today's podcast is for you!!! In today's podcast we discuss a per workout and weekly training structure that will help you build both strength AND strength endurance!!!
Have you tried to be successful, but failed? Were you even approaching success the right way??? In today's podcast we discuss the mindset of success, and, the correct pathway to take!!!
Does your one rep max strength seem to be inconsistent? You hit a big new PR but now you can't seem to replicate it? Maybe, you're attempting one rep maxes... too often!!! In today's podcast we discuss how often you should attempt a one rep max and how that suggestion changes as you get stronger!
Do you track your body weight as a measure of progress? Does it seem to change for no reason at all? Does it seem to be stuck no matter what you try? In today's podcast we discuss what influences body weight and how we can better understand it.
Are you active, and you eat healthy, but... you're struggling to lose body fat? What's going on?!! In today's podcast we discuss why this happens! Why you can exercise regularly, eat healthy, but still struggle to lose body fat. AND!!! We tell you how to correct it!!! Listen in to learn more!!!
Feel overwhelmed? Have an added stress currently in your life? Whether its a chosen stress such as a new life goal, or, a stress chosen for you, such as an unexpected hardship... we all feel overwhelmed at times. In today's podcast we discuss how to manage the feeling of being overwhelmed. How we can address it and regain control!
Have a goal, but believe you have a physical limitation holding you back? In today's podcast we discuss current clients who are working towards their goals in spite of limitations they're facing. We discuss how we're modifying their programming to not only advance in spit of the limitation but to also address the limitation as much as we can! Listen in to learn more!!!
Do you want to get leaner faster? What should you do? Should you add more activity? More weight training, more cardio? In today's podcast we provide the answer!!! The answer to how you can maximize your fat loss while minimizing your activity level needed!!!
Can you gain strength AND improve your aesthetics? Improve muscle shape, improve leanness and muscle definition? All while getting stronger? Heck yeah!!! In today's podcast we discuss the combined goals of strength and aesthetics and how you can best achieve both goals!!!
Do you find yourself, when making progress, all of a sudden acting in a counter-productive manner? You get in your own way! Why? In today's podcast we discuss self-sabotaging behaviors; why we do them, and, how we can learn to get out of our own way!
Do you feel too exhausted by the end of your workout to give your best to the final movements? Do you feel too exhausted by the end of the week to get good quality workouts? Do you wonder if you're doing... too much? In today's podcast we discuss how to refine what you're doing in your workouts so you can improve quality of performance AND recovery between workouts!
Can you make progress even when you can't be perfect? When you can't eat what you're "supposed" to eat? When you can't train how you're "supposed" to train? When your perfect plan can't be... perfect? In today's podcast we discuss if it is possible to make progress when you can't be perfect, and, if so, how?
Want a diet that has structure but also flexibility, specificity but also freedom of choice, a diet that will produce results but doesn't feel restrictive? Don't we all! haha In today's podcast we discuss how you can modify a restrictive, inflexible diet plan to allow for more variety, freedom of choice, and flexibility!!!
Do you believe you're following a plan? Whether its a nutrition plan, training plan, financial plan, career plan, or any kind of plan... there are planned actions... and you believe you're following those actions... but, are you really? Often we gives ourselves too much credit, or, sometimes, not enough, and what we believe we're doing doesn't match reality. In today's podcast we discuss this discord and how we can address it!
Bored in your training? Wondering if you can get faster results? Want to increase your learning? In today's podcast we discuss programming techniques you can use to create more exciting, challenging, and effective workouts!!! And, we offer a FREE handout of supporting information!!!
Are your macros always off? Does tracking macros seem too confusing? We got you covered! In today's podcast we discuss how to track your macros to improve your consistency and reduce the confusion! It CAN be easier than you think! Listen in to learn how!
Want to know how to best program when you have multiple goals? You want to get stronger, but also better balanced and shaped muscles, but also better speed in your running, and, better endurance too... YOU WANT EVERYTHING!!! haha But, how do you properly program for that? In today's podcast we follow up a previous podcast and give the fine details to a complete program that answers all of your questions!!!
Stop looking at the time missed, the time invested without the desired outcome, stop looking at the time behind you... And start looking ahead!!! There is still SO MUCH TIME left ahead of you!!! Don't allow the time passed to limit the time yet to come!!!
How good is your programming? Want to find out? In today's podcast we discuss what elements good programming should have! We discuss common flaws, what are the counter to those flaws, and we even teach you how to correct and improve your own programming!
Did you know that when you eat has a greater impact than what you eat? Caloric timing, when you eat, can have significant impact on your daily energy, sleep quality, emotional control over food, and so much more!!! If you are not correctly timing your calories you may be missing out on some amazing benefits!!! Listen in to learn more!!!
Did you know by modifying the amount of carbs and/or fats at your meals you can better control you energy, your performance, and even your mood? The timing of carbs and fats in your diet can have a huge impact in not only your progress physically, but your mental and emotional health as well! Listen in to learn more!!!
You are not a piece of crap who just needs to "do better"!!! You're already busting your butt! You're already giving your best! You are freaking amazing and you're doing a great job! But, you still struggle with making better choices more often... In today's podcast we discuss why we all struggle to make better choices more often and we give 5 tips on how you can address and correct that struggle!!!
Have a goal... but also an obstacle in the way? Wondering how you can achieve your goal in spite of the obstacle? In today's podcast we compare three client's programs... each of which has a similar goal but unique obstacles. We discuss how we address each of their obstacles while still progressing towards their goal!
When it comes to nutrition, there's something you're paying a lot of attention to that actually doesn't matter as much as you think it does!!! You're giving a lot of attention to it but it may actually be hurting your progress! In today's podcast we discuss what that is and how you can adjust your attention to achieve greater results!
Want to learn more about nutrition? So you can achieve greater results? Help others? Give more confident advice? In today's podcast we discuss certifications, services, and free resources that can all help YOU learn more about nutrition for not only optimal health, but performance and aesthetics as well!!!
You gave an effort but it didn't go as planned... what do you do now? When we reach for new goals we face new challenges, challenges that we don't always face successfully. When that happens how do we respond? How SHOULD we respond? In today's podcast we discuss this process and how YOU can best approach these moments!
Have a main goal, but, you want to add something to it? Maybe you want to add more strength, more mobility, more muscle, more endurance, etc... Whatever you want to add, how can you add it without taking away from your main goal? In today's podcast we explain a programming concept YOU can use to achieve your desired addition without negatively impacting your main goal!
Want to be leaner? Whether you're wanting to lose body fat but progress has stalled, or, maybe you're already lean, you can see your muscles, but, you're wondering why your skin is still soft and doesn't have that tight, taut feel? In today's podcast we discuss 5 reasons why you aren't leaner, AND, how you can address them!!!
Want to improve strength, aesthetics, speed, and endurance... ALL AT THE SAME TIME??? Impossible, right? Or... is it? In today's podcast we discuss a periodization structure that will allow you to fully address all four goals! We provide the workout per week schedule and the workout structure. In a future podcast we'll be discussing specific exercises, sets, and reps! TONS OF HELPFUL INFO!!!
Feeling overwhelmed with everything you hear about how to live a healthy lifestyle? Eat this, do that, but don't eat this, and don't do that?!?! In today's podcast we discuss this sense of feeling overwhelmed about ALL THE THINGS you seemingly have to do to be healthy! We discuss what's actually necessary and where to start!
Switching programming but wondering how to transition properly? How can you transition from one program to the next without losing the progress you've made? Should you adjust your nutrition if your training style changes? There's a lot to consider!!! In today's podcast we discuss this transition and how you can ensure you are setting things up properly for the best results!
Ever see another person's diet and think... "I should try that!" Before you do, listen to this podcast!!! Copying other people's diets RARELY works!!! Why? Because it was THEIR diet, not YOURS!!! In today's podcast we discuss why other's diets don't often work for other people BUT how you can learn from what others do to improve what you do!!!
How many calories do you need? How much protein? Setting up a nutrition plan for yourself, or, a client? In today's podcast we discuss factors to consider for determining both caloric and protein needs as well as provide methods YOU can use to get specific, personalized, answers for each!!!
Should you go "beast mode" every time you're in the gym? Should you eat perfectly every single day? Do you really have to go "all in" to ever be successful? In today's podcast we discuss what's realistic in regards to our efforts and expectations, and what it really takes to be successful towards our goals
If you're experiencing low back pain it could be related to weak glutes and/or tight hip-based musculature! In today's podcast we share the programs of two of my current clients who are working to address low back pain by strengthening their glutes. By hearing their programming you can learn what we're focusing on and then apply that to YOUR training! Awesome opportunity!!!
Do you always adjust calories when wanting to lose body fat? Does this often lead to you feeling super hungry and then breaking from your diet due to cravings? There are actually other dietary methods you can use to lose body fat other than reducing calories! And, by knowing these other methods you can avoid those intense cravings and the on again off again dieting that most people suffer through!
Learning how to "periodize" your training can help you adjust your training to better fit your needs without losing effectiveness and efficiency!!! This can be helpful when peaking for a competition, balancing multiple goals, balancing a changing schedule, or a hectic season of life!!!
We all have an "ideal schedule" for our day, but, how often does that actually happen? Unfortunately, not as often as we'd like. On those occasions we often react to our days but miss doing a lot of things that we wanted to do. Instead of that outcome, we can "plan our actions", we can prepare multiple options ahead of time, and then as we react to our day we're more aware of how to better fit in what we want to do! Listen to the podcast to learn more!!!
Want to be strong, muscular, lean, have great endurance and... shoot guns?!! In today's podcast we discuss a training program for a Tactical Games athlete including specific workout structures and exercises!!! Tons of fun information!!!
Want to learn more about nutrition? What matters and what doesn't? What to look for and how to know if you're doing a good job? In today's podcast we go through a live nutrition analysis for a current nutrition client! We discuss what we look for and how we address any issues that come up! Awesome information in this one!!!
Want to know the fastest way to grow a muscle? In today's podcast we discuss a training programming structure that will help you grow any muscle you want as fast as is possible!!! Fun stuff!!!
Feeling overwhelmed working towards your goals? You believe you're falling short of those standards, not able to do what others do? In today's podcast we discuss this feeling, and, how you can work to address it! How you can reduce stress and still reach your goals!!!
In today's podcast we review three client's programs discussing the similarities and differences in program and workout structure as well as exercise selection. And, we offer each of the programs for FREE if you'd like a copy!!!
Feeling lost with your nutrition? Maybe you had control but lost it because of... well, life, haha. Or, maybe you haven't had control... yet, and would like to! In today's podcast we discuss the first 3 steps of regaining control of your nutrition!!!
Are you having joint pain when working out? A painful feeling in your hip when you squat or deadlift? A painful shoulder when benching or pressing overhead? In today's podcast we discuss how to structure corrective exercise therapy workouts to help address these painful joint issues. We even share nutrition and supplement information as well!!!
When faced with a challenge, a crossroads, a decision of what to do next... which voice do you listen to? The voice that tells you why nothing you do will work, why you're not good enough, why you always fail... Or, will you create your own voice? Will you attack the moment and take control?
Want to know how to make progress not only now, but for the long term? How you can crush PRs and keep improving month after month after month? In today's podcast we discuss what components lead to sustained progress over time... how you can improve and continue to improve over and over!!!
Do you struggle to follow your diet? Struggle to eat specific foods? To eat at specific times? To free to enjoy your weekends while still staying on track? If you are struggling to follow your diet, to fit your life to match it's structure... there are other ways! Instead of you trying to match the diet, you can work to match the diet to YOU!!!
Experiencing an annoying pain that won't go away? Your wrist, elbow, shoulder, low back, hip, knee, ankles... gosh, there can be so many!!! In today's podcast we discuss recent examples and the process of corrective exercise therapy as well as provide resources that YOU can use to address and eliminate those annoying pains!
The process of achieving our goals often takes longer than we want, but, there are actually benefits to the process being slow! In today's podcast we discuss those benefits and how YOU can learn to optimize them!!!
Want to learn how to make the best leg workouts? Who doesn't? In today's podcast we discuss 5 programming / exercise selection elements that YOU can use to make the most inclusive and well-rounded leg workouts!!!
Curious about how insulin is involved in the muscle building process? In today's podcast we discuss the role of insulin in muscle formation and how you can increase your natural ability to maximize this process!!!
Struggling to recover from your workouts? Always feeling beat up, tired, sore? You want to push yourself BUT you always feel too tired, too exhausted, that you're doing too much? In today's podcast we discuss 5 ways in which you can improve your recovery!
Struggling with finding the right mindset for success? Do you often feel defeated before you begin? Or, do you feel excited to begin, you start into it, but run into a million obstacles, and usually quit? In today's podcast we discuss how to create the right mindset for success; a mindset that can help you get started AND help you see the journey through to the end
Wonder how long you should keep an exercise in your routine? Are you only now asking "I should change exercises?!" haha. In today's podcast we discuss how often you should change exercises; the pros, the cons, the special situations, all the good details! Listen in to learn more!!!
Are you eating enough protein? Maybe, but... are you eating the RIGHT protein? In today's podcast we discuss what is the BEST source of protein! The source that will lead to the best recovery and the most muscle!
Need to cut water weight before a competition? In today's podcast we discuss how you can easily and safely cut 5% of your total weight the week before a competition
What if, when life gives you lemons, you can't make lemonade? In order to make lemonade you need the lemons and something sweet to add to it. What if there is no "something sweet" to add? It's just... the lemon, the bitter, bitter lemon. What can we do, how can we best manage the lemon? In today's podcast we discuss this concept, and, how we can actually learn to love lemons!!!
Struggling to get in the gym? Either from motivation, scheduling conflicts, a challenging season of life? You're struggling to get in the gym as often as you'd like BUT you still want to get the best results possible, and if possible, get as much results as you would with a normal training schedule... Well, in today's podcast we provide the answer for how to do this!!! How to train less often WITHOUT getting less results!
When wanting to eat healthy, what nutritional factors should you consider? Calories? Macros? Already confused? haha In today's podcast we discuss a recent client nutrition review and explain what we look for; ie, what we consider important and what leads to the greatest results with the most efficient effort!
"What are some training techniques you use with clients that you don't see others using either at all or often enough?" Great question!!! In today's podcast I discuss programming and exercise selection concepts that I use in client's programs that answer this question - concepts that are beneficial but concepts that most people don't know of!!!
Struggling with self-discipline? Have you tried separating yourself... from... yourself? What does that even mean?!? haha In today's podcast we discuss the concept of separation as a means to increase self-discipline! Listen in to learn!!!
Adding a high rep, low weight set to the end of your workout... is that beneficial? Would YOU benefit from doing so? In today's podcast we explain what "Burn Out Sets" are and provide 5 reasons why you SHOULD be doing them!!!
Want a clear cut, step by step list of what to do in order to get your nutrition on track? If so, you're in luck! In today's podcast we discuss step by step where to start with your nutritional efforts to help you achieve the best, long-term success!
Want to learn more about how to blend strength training and running? Can you improve both at the same time? In today's podcast we review a program written to help progress both strength and running; we discuss general and specific concepts of the programming and how YOU can adjust your programming to achieve the best results!
Struggling with the frustration of past mistakes? With lost time due to those mistakes? You're ready to change, you're working on change, but you can't shake the self-anger and you're wondering how to progress to crush your goals BUT while maintaining your other life responsibilities... that's a lot of stress!!! In today's podcast we talk through these feelings and provide 5 steps you can use to move forward with a healthier mindset and at an efficient, effective, but balanced pace.
Today is the 11 year anniversary of Brutal Iron Gym! In honor of our anniversary, in today's podcast I share a few lessons I've learned that have helped train me to be a better business owner and a better person
Has your weight loss diet stalled out? Prepping for a competition but all of a sudden nothing is working? In today's podcast we discuss 4 reasons why you may be plateaued AND what you can do to fix them!
Should you split your workouts up to emphasis different developmental aspects of a muscle or muscle group? Back width vs thickness, Quads vs Hamstrings, Chest Press vs Overhead Press? In today's podcast we discuss this concept and provide the answer!!! It may surprise you!!!
If you're struggling to be consistent with healthy eating, with regular exercise, with your physical health in general, but don't know why... in today's podcast we discuss the connection of physical health with emotional and mental health and the importance of having awareness of their connection and how you to can use that awareness to better engage in and be consistent with physical health efforts
Want to get stronger? Want to get BIGGER? Want to do both at the same time as fast as possible? Of course!!! In today's podcast we teach the intensity technique of Rest/Pause; what it is, when it is best used, how to best use it, and why it's best for YOU to use it!!!
If you keep choosing a behavior that keeps hurting you, over and over, why do you do it? In today's podcast we explore the process of decision making and how we can learn to make better decisions!
Struggling with proper technique? Do you notice your bigger stronger muscles taking over? Struggling to target those smaller weaknesses? In today's podcast we discuss how to address strong muscles taking over for weaker muscles, and what we can do to correct the issue!
Is there something in your life you don't like? Is there something you wish would be different? Something you wish would change? In today's podcast we take a deeper look into those things and discuss what we can do to address them.
Want to learn more about exercise selection? The what's, why's, and why nots? In today's podcast we discuss a client's programming explaining why we choose each of the exercises included in the program... and how YOU can use what's discussed to create (or better understand) your own programming!!!
Does your nutrition program match your schedule? Does it need to? In today's podcast we discuss how to adjust your energy nutrient and protein intake to best match your needs and who would benefit from doing so.
Want to build your lower glutes to match your upper? Want to build your upper chest to match your lower? Are these changes even possible? In today's podcast we discuss the process of changing the shape of a single muscle. Can it be done? And, if so, how?
Are you working towards your goals but feeling frustrated, impatient, pressured, overwhelmed... you're unhappy! What can you do about it? In today's podcast we discuss why people often feel unhappy when working towards their goals, and how they can change it!!!
Struggling to recover from an injury? Unsure what to do, how much is enough, how much is too much? In today's podcast we discuss the recovery process following a muscle tear and how we've helped people recover to be stronger than they were BEFORE the injury!!! Listen in to learn more!!!
Struggling to get in enough calories? Either you're too busy during the day? Or, you simply cannot physically eat enough?! In today's podcast we discuss how to increase your calories per meal and how to fit more calories into your busy schedule!
Want to learn more about knee wraps & knee sleeves? Want to learn how to properly program them into your training? In today's podcast we discuss knee wraps and sleeves, and how to progress a knee injury and whether or not you should use knee protection during that process!
Do you need to be sore to know you've had a good workout? What a great question!!! The answer is "no" for some people, but, "hell yes" for others! Which are you? Listen in to find out!!!
Ever wonder, in your programming, why certain exercises were selected? Why certain exercises are paired together, put before or after others? In today's podcast we explain exercise selection and placement from one of our FREE programs that we offered in podcast #1205
Working your butt off in the gym but not seeing the results you want? You're tracking calories, you're tracking your protein, you have a program and you're sticking to it... but, yet, you're still not seeing the results you want?! In today's podcast we discuss a concept that many people don't think of; the role nutrition plays as the completion of a good workout!
Training and eating consistently but not getting the muscle growth you want? You're maybe getting stronger, but, not much bigger... and you're not sure why? In today's podcast we discuss the technique differences between lifting for muscle growth vs strength increase. And, we share methods you can use to blend both goals more effectively!
Nervous about an upcoming max effort lift? Do nerves "always get the best of you" when trying heavy lifts? In today's podcast we discuss nervousness; why we feel it, and how we can USE IT to perform better!!! Nervousness is a performance enhancer not a limiter when you have the right mindset!!!
Want to get stronger? While improving your aesthetics? And, increasing your mobility? Well, you're in luck!!! In today's podcast we review a training program written for a new client that will help the client achieve ALL of these goals! We explain the workout order, the exact exercises, and the reasoning for the programming structure! You can use this program yourself or use the concepts to build YOUR own personalized program!
In today's podcast we share the initial information that is provided to our nutrition clients along with the focal points we typically start with. We also discuss the methods we use and what people commonly struggle with, and how they work to address those struggles. Lots of good information!!!
Starting a weight loss phase in your training? Wondering how you should adjust your training to help that goal? Often, when wanting to lose weight, people will use high reps to help burn more calories during their workouts... but... is this a good idea? In today's podcast we provide the answer! And, what training adjustments you SHOULD make if you truly want the best results!!!
When it comes to putting in the efforts to reach your goals you have two choices. One will leave you stressed AND with feelings of guilt and regret. The other will leave you stressed BUT the feelings of guilt and regret are replaced with self-satisfaction. Stress will never go away, but, the opportunity to reach your goals WILL!!! Don't wait until it's too late!
Free Programming... no really, actually 100% totally free! In today's podcast I explain why we're giving away free programming and what programming goal options are available. There's no catch, this is actually a free offer! Listen in to learn more!
If you want to be as strong as possible your nutritional efforts must match your training efforts! But, if you want to get the most from your efforts it's important to know what matters the most, what efforts will have the biggest impact! In today's podcast that's exactly what we discuss! We cover the top 5 nutritional efforts that will help you be your best!!!
Struggling to strength train at home? You want increased strength, not just a bunch of cardio stuff, but, without gym equipment, what can you do?! Can you really strength train at home? In today's podcast we discuss why it's challenging to train for strength at home, BUT, how YOU can actually make it happen!!! Listen in to learn more!
What it takes to be successful is easy, the challenging aspect, the part people struggle with is... the follow through. The actual "doing" of success, the daily actions being done regardless of the million reasons not to do them. In today's podcast we discuss this challenge and what YOU can do to better follow through with success!
Want to build more muscle, create more shape change, but your progress seems plateaued? In today's podcast we discuss methods you can use to create greater muscular damage to elicit a greater adaptive response! When you can't work any harder, let these techniques help you train smarter!!!
In today's podcast we discuss how a listener was able to use the information shared in our podcasts to achieve AMAZING results!!! The purpose of today's podcast is to highlight how useful the podcast can be if you apply what's taught, to show the power of the podcast, and what YOU can achieve from it! If you have a podcast success story of your own please share it with all of us! Email me at brutalirongym@gmail.com and we'll feature your story in an upcoming podcast! Let your story be a motivator for others!!!
Struggling to learn a cue in a major lift? Lat tightness, heel pressure, glute activation, etc... In today's podcast we discuss a programming element you can use to improve your technique specific to YOUR needs!!! We discuss the benefits of and the personalization of... priming exercises!!! Listen in to learn more!!!
Do you need more motivation? More accountability? More "follow through"? Who doesn't! haha. In today's podcast we discuss a mindset that can help you make better decisions to achieve better results and become the person you want to be!!!
What's your daily step count? Do you know? Does it matter? If you've intentionally increased your daily activity, but, you're not seeing a significant difference, in today's podcast we explain why! And, we provide advice towards how to achieve those significant differences you're looking for!!!
I think we've all been there... you're trying a diet, a new approach to nutrition, but, for one reason or another, you reach an end point and say "Whelp, that didn't work". Either you were too restrained, it cost too much, you didn't like the foods, it just didn't match your schedule... for whatever reason, it wasn't a good diet for you. In today's podcast we discuss common reasons why diets don't work, and, how you can adjust to account for these reasons to ensure diet success!!!
Want to add running to your strength program or aesthetic program? Want to be a powerlifter or aesthetic athlete that can also run marathons?! In today's podcast we discuss how to include running training into your weight training program to achieve the best results of both goals!!!
Can success be reached and sustained by quick, large efforts? By something endured rather than something embraced? When we consider what it takes to be successful, we understand success is the result of small, precise habits sustained over time, BUT, why then do we often select methods that don't reflect that? In today's podcast we discuss the disconnect between what we know to be true vs what we want to be true when it comes to achieving success.
Your busting your butt in the gym, you're giving it your best, but... you feel weaker?! Maybe even smaller, softer, feeling like you're going backwards?!! What's happening? What can you do?! In today's podcast we address these concerns AND explain how you can PREVENT this from happening to you!!! Listen in to learn more!
Did you slip up on your diet over the holidays? Who didn't?! haha. Your diet may have slipped a little, or maybe you ate well but didn't track, or, if your diet totally blew up haha... Stop Beating Yourself Up!!! In today's podcast we discuss the process of managing healthy nutrition when our regular schedule changes; what success through those times actually looks like!
What should you eat before a workout? The answer actually has more to do with WHEN than WHAT!!! In today's podcast we discuss why timing matters when it comes to what you should eat before a workout! Listen in to learn more!!!
Have you heard, or even said, "I don't have..."? I don't have enough time. I don't have enough money. I don't have enough energy. I don't have... In today's podcast we discuss this feeling, the feeling of not having enough, and what we can do to address it.
Want to build more muscle, improve your shape, increase strength... all while limiting stress to your joints and avoid nagging annoyances? Well, duh! haha. In today's podcast we discuss two techniques YOU can use to increase your training efficiency while lessening joint stress! How to get more from your training without feeling like crap! haha
Eating too little DOESN'T HELP FAT LOSS!!! And it sure as hell doesn't help building muscle!!! In today's podcast we talk about how restrictive eating may actually be holding you back from reaching your goals! And, how you can work to identify and correct this issue!
This is a fun one!!! In today's podcast we discuss a consultation I recently had with an aesthetic athlete. We discuss their current nutritional programming along with the suggested changes we made to push for greater growth. And, we discuss their training programming and the suggestions we made within that program which included the use of Rest-Pause to push for greater change stimulus from their workouts. Lots to learn and apply in this podcast!!!
You're dancing and you don't even know it!!! In today's podcast we discuss "the dance" of success! The balance between persistence and patience, and accountability and self-forgiveness. How can we better manage these balances to better achieve success?
New Year New You!!! In today's podcast we discuss a training template (workout structure) that EVERYONE can use! From Newbies to Old Knees (haha) we share a workout format you can use to achieve great results but in a simple structure. It's a structure I often use with new clients AND I have clients that have been using this structure for over 10 years!!! Great information and ALL FREE! Listen in for all the details!!!
Today's podcast is Part 2 of podcast 1180 discussing New Year's Resolution diets. My wife Meredith joins me to discuss our past and present dieting experiences and what we've found works best for long term success, and how YOU can achieve diet success as well!
Have you tried calculating your daily caloric need based on recommended equations but the number scares you? It's either way too low, OR, way too high? You want to make changes, what you've done in the past hasn't worked, but the number your getting doesn't look like it will work either... what do you do? In today's podcast we discuss how to calculate your daily caloric need by adjusting from what your current body fat percentage is to your desired body fat percentage! We answer how to make this change correctly!!!
Good and bad things come our way in life, they're unavoidable, BUT, they can be influenced!!! If in the bad times we learn to analyze what happened, create a game plan for the future, and act on that plan, we can eventually work our way out of the bad and possibly even find some good things! If in the good times we stay disciplined, if we stay proactive, we can better weather the next bad thing that may come our way! There will always be ups and downs BUT the downs don't have to be so down!!! Listen in to learn more!!!
Do you need to exercise in order to lose weight? If so, what kind of exercise? And, if so, what about the days that you just can't?! Your schedule is crazy, you're stressed, you just can't make it to the gym... does that mean the whole day is a waste?!! In today's podcast we discuss what role exercise plays towards weight loss and how you can best balance exercise with your weight loss goals to achieve the best results but with the least amount of stress possible!
Planning to start a new diet in the new year? What diet structure are you planning to use? Well, how long do you want the results for? Do you want to keep the results for the rest of your life? If so, then you should decide on a diet structure that is sustainable for the rest of your life!!! We discuss this concept in today's podcast and offer a simple question you can ask yourself when considering a new diet that will help ensure your success!!!
MERRY CHRIST-MESS!!! Haha What's "ChristMESS", you ask?! It's the all the good things about the holidays, mixed with... the craziness of the holidays haha. You're doing this, doing that, doing EVERYTHING, so you're being pulled in a million directions and feeling stressed... you're a ChristMESS!!! haha In today's podcast Meredith and I share how we manage stress around the busy times of life. Lots of great information, we hope it helps!!!
Ever wonder what Online Coaching looks like? We get asked this question often so we made a podcast! Our Online Coaching service includes nutrition and training programs as well as Accountability Tracking but most importantly it includes an online Journal that we use to converse back and forth with each client to address their specific needs whether its with implementing the programs or helping to managing life stress. The service goal is to provide everything you need with full support so you can reach your goals and live your best life!
What goal do you have? What are you working to achieve? If you're stalled out, struggling, frustrated, or, haven't even started yet, a question you want to consider is "Am I creating an environment for change to take place?" You may be limited by time, energy, resources, but if so, what are you doing to change that, to address it? You may be limited by knowledge, by self-confidence, by self-worth, if so, what are you doing to change that, to address it? If you want create a change in your life you must make the environment for that change to take place. Listen to today's podcast to learn more!
FREE PROGRAMMING!!! Want to crush new PRs? Want an Elite Total? Want to do it without joint pain, without sacrificing long-term health, and while also building muscle or shaping muscle or losing fat? In today's podcast we discuss and offer a FREE Powerlifting Training Program that can help you achieve ALL of these goals!!!
Want to learn what I've learned when it comes to dieting for fat loss? In today's podcast I share stories highlighting the transition of fat loss diet methods I've used over the years. What didn't work, and what did! We cover it all in today's podcast and provide advice YOU can use to have greater, long-lasting diet success!
When should you compete? How do you know if you're ready? What if you have competed before, when should you compete again? In today's podcast we provide answers to these questions for both strength and aesthetic athletes! We also provide a ton of extra competition-based knowledge information!
Success isn't reached by perfection of efforts, it's reached by progression of efforts! Continuing to try, analyzing and improving your trying, and then trying some more! If you've struggled to reach your goals, frustrated with mistakes and mishaps... keep trying!!! You don't need to be perfect to be successful, you just need to make progress!
How strong you are SHOULD impact how often you train! Does your programming account for your strength level? In today's podcast we discuss how frequently you train specific muscles should be, in part, scheduled to match your strength level. We discuss why this is a factor and how YOU can adjust your training to account properly for it!
Does what you eat matter? Yes, BUT... it matters less than you think! What's most important is THAT you eat, not WHAT you eat!!! In today's podcast we discuss this concept in further detail as it relates to fat loss, muscle building, strength building, and more. If you're focusing on food quality you may be missing out on a lot of progress!!! Listen in to learn more!
Need to back off of training intensity but don't want to lose strength? Here's how! In today's podcast we discuss the balance of reducing training intensity to allow for recovery of joint and body aches while still maintaining (and increasing) strength. Can that balance really be managed? Absolutely! Listen in to find out how!
In life there will always be disadvantages, something to overcome, obstacles in the way of easy success. There will always be excuses to accept. Will you accept your excuses? Or, will you push forward, will you find a way! In today's podcast we share client examples of people who pushed forward, who didn't accept their excuses, people who found a way. Listen to their stories and find the motivation you need to become your own success story!
FREE PROGRAMMING!!! Yes, in today's podcast we explain and offer, for free, a 4-week program that will help you... look better naked!!! Got your attention now, don't I? haha. In today's podcast we explain a training and nutrition program created for a new client that is designed to help him get leaner, bigger, better shape, as well as maintain and build upon his strength. He wants it all! And, likely, so do you! Listen in to find out how!
What are you trading... for food? Good daily energy? A better mood? How about happiness with what you see in the mirror? Confidence when interacting with others? The next step in your athletic competitiveness? By not fully controlling your nutrition, what are you giving up? In today's podcast we discuss how to gain control over your nutrition, how to understand the balance of enjoying life while eating in a healthy, sustainable way, how to live your best life without having to give up anything!!!
Ever wonder if protein powder is "as good as" whole foods? If you do use it, when? And what type? In today's podcast we discuss the differences between protein powders and whole foods, as well as discuss when you should use each! Also, we discuss the different types of protein powders available, which one is best for you, AND how you can save money by buying only the one you need!!!
Have you ever asked this question on a long car ride? Either you get in, excited to be at the destination, you end up asking way before it's even possible to have arrived haha, or, worse, the trip is dragging on, you're bored to death, so you ask... "Are we there yet?" If we have this mindset towards our goals, wondering when we'll be there, thinking only of the end result, it may actually prevent us from ever reaching the end result!!! The mindset you have while working towards your goals is extremely important, and that's what we discuss in today's podcast!
How you should eat and train to achieve your leanest physique without damaging your metabolism, that's what we discuss in today's podcast!!! We explain how to maximize your caloric intake while staying lean through nutrition and training during both the phase before the contest prep diet and then throughout the contest prep diet itself. How you can eat MORE while actually LOSING body fat!
How soon after a workout do you need to eat to maximize muscle repair and/or growth? Great question, glad you asked!!! haha In today's podcast we discuss the concept of "The Anabolic Window", the timeframe after a workout that nutrient timing is deemed most important. We discuss the details and the bigger picture, and how YOU can ensure you get the most from your workouts!!!
Want to learn how to make a living doing what you love? In today's podcast we discuss a new service that is designed to teach the business of Personal Training (in-person and/or online) so that you can be financially successful turning your passion into a career! Yes, you CAN do what you love and make a good living, it IS possible!!!
Have you been working towards a goal but, it isn't working? You've run into obstacle after obstacle, challenges and set backs, and you're now feeling lost, confused, defeated? In today's podcast we discuss how the process of reaching a goal actually happens, and, what steps you can do to better improve your chances of being successful!
Want to learn a cool trick? A way to get more precise results with the same work you're already doing? Want to learn how to work smarter rather than harder, and longer?! In today's podcast we share a programming tip that will help you achieve better results from the work you're already doing without adding any time to your workouts!!! Pretty awesome, right?!!!
What do you think is holding you back when it comes to a healthier eating lifestyle? In today's podcast we discuss the three categories of responses that people usually say holds them back. And, for each category we discuss how to address the issues and take control of your eating habits!
Want to eat better but struggling to find the time? Eating more during the day can be a huge pain in the butt! We're already maxed out in our schedules, how can we fit in time to also eat?! In today's podcast we discuss ways you can make eating more convenient AND I share the ways I use in my own nutrition as well as for my wife.
Have a goal but worried it's too late? Maybe you're too old? Too out of shape? Too inexperienced? Is it too late to achieve that goal? Hell No!!! In today's podcast we share stories of clients who achieved great things in spite of when or where they started. The key to their success? They started!!! And you should too!
Suffering from stiff joints? Having pain either at the beginning of workouts or in between workouts during every day life? In today's podcast we discuss 5 ways you can address stiffness to establish more pain-free motion and regain the mobility you'd like to have!
Did you over-eat at a holiday or special event? Wondering what you can do to "fix it"? In today's podcast we share the answer!!! We explain in detail how to properly address over-eating and get back on track!!!
What is a deload? Do I need to do it? If so, how do I do it? In today's podcast we discuss what a deload is as well as explain when you would need it, but, why you shouldn't need it!!!
Do you find on non-training day, or low activity days, that you're SUPER hungry?! You struggle because you're so hungry but you don't want to over-eat... what do you do? In today's podcast we explain why this happens and what YOU can do to correct it!!!
If you've been waiting, if you've been half in, if you've been kinda sorta doing it, but not fully committed... the longer you wait, the more time you waste, the less likely you are to ever be successful!!! If you're going to fail?... fail fast!!! haha Learn, adapt, and try again! If you're going to do it, do it now!!!
Trying to gain weight but it feels like you're always taking one step forward and one step back? Can't find consistency in weight gain? In today's podcast, we have your answer!!! In today's podcast we discuss the process of setting up a successful weight gain nutrition plan including the specific metrics you'll need! Yes, we tell you EXACTLY what to do!!! Listen in to find out what they are!!!
Want to lose fat and develop a great body appearance but do so in a sustainable manner that matches your lifestyle? Umm, duh! haha In today's podcast we discuss the process of how to set up a routine of nutrition and training that can help you achieve a great body and great health in a manner that can be sustained (and improved upon) for the long-term!
Staying up late? Tired the next day? Struggling to get into a better sleep pattern? In today's podcast we discuss why we often find ourselves falling into that pattern and how we can better take charge of our sleep patterns by better managing our stress! Listen in to learn more!!!
Bored in training? Plateaued in progress? What do you do? Try something new!!! In today's podcast we discuss the benefits of trying new positions in training! We provide client examples and ways YOU can learn what new to do!!!
Are you struggling with nutrition? Struggling to lose fat? Build muscle? Gain strength? If you are, today's podcast WILL help!!! In today's podcast we explain three concepts that if applied will help you make progress towards your goals! The concepts are easy to understand and allow you to implement them in a manner that fits your needs, preferences, and schedule. Listen in to learn more!!!
How to train for backpack hiking!!! In today's podcast we discuss a program created to help a listener prepare for the Inca Trail, a steep mountain hike in Peru that leads to the city of Machu Picchu. Anyone preparing for a backpack hike will benefit from this podcast!!! Tons of good information AND a full explanation of the program we'll be using!!!
Do you find yourself often making plans but rarely completing them? Have you tried one diet, one training program, but it didn't work, so now you're trying another, and another, and another...? In today's podcast we discuss why we often like making plans but struggle to complete them, AND, we provide some advice on how to break that cycle and finally follow through!
Deep dive into movement mechanics!!! In today's podcast we discuss a performance review of a client who recently competed in a powerlifting meet! We share what we'd look for in the next step of creating a program to address their needs as to best help them continue to get stronger but while also staying healthy and pain-free!
Do you struggle with staying on track when you're out of your normal routine? If you worry about what to eat when you can't eat what you normally eat, what do you do? Listen to today's podcast!!! That's what you do!!! haha In today's podcast we teach how to manage staying on track even when your schedule is out of whack! (see what I did there :) )
How do you properly manage your daily meals when your normal routine changes? What do you do when you find yourself running low on energy? If you've wondered about adding extra meals into your day, or subtracting meals, or what to do when you miss a meal, today's podcast will help!!!
In today's podcast we discuss motivational quotes and the lessons that can be learned from them. Life lessons learned from others can be a great way for us to make progress in our lives more efficiently and effectively.
You're putting 100% into your training, but are you getting 100% in return? In today's podcast we discuss the importance of personalizing your programming; why you need to, the benefits of doing so, and HOW to actually do so!!!
Not sure how to adjust your calories when you life adjusts? Training day vs Non-Training day, maybe you're recovering from an injury or surgery, or you're going on vacation? These are all reasons why our caloric needs would change, but, how can we adjust our caloric intake without messing up our goals? In today's podcast we discuss what determines our caloric needs AND how to proper adjust your calories to stay on track!!!
Does your low back hurt when you bend over to pick something up? Do your knees hurt if you have to get down to kneel on one leg? Pain in common positions SHOULDN'T be common!!! In today's podcast we discuss why you have pain in these positions AND how you can fix it!!! We even provide a FREE program to help!!!
Struggling with food cravings at night? In today's podcast we discuss a hack you can use at night to curb cravings! But, then we teach you why that hack... is crap!!! haha. Don't look for short term ways to manage cravings, look deeper!!! Look into WHY you're having cravings in the first place!!! In today's podcast we discuss many reasons why people have nighttime cravings and what they can do to address the deeper issue!
In today's podcast we discuss a training program written for a female CrossFit athlete who's working on addressing hip and shoulder pain while still wanting to get stronger. There is TONS of great information in this podcast for both men and women, and for ALL goals!!! Also, we offer the program being discussed FREE to the listeners!!!
Does the idea of food tracking overwhelm you? Having to weigh your foods, find their nutritional information, hitting specific macronutrient and calories targets, etc... Does is all seem like "too much"? In today's podcast we discuss that process, provide some insight on how to make the process easier, and we explain that following that process ISN'T a "forever" endeavor!!!
Want to learn how to analyze your own squat? In today's podcast we discuss how you can self-identify weak points in your squat mechanics and/or muscular strength, AND, how you can adjust your programming to account for them!!!
Chances are you're working towards having a balanced life... but, you just can't seem to figure it out yet. You think you have it but then something happens and it's gone, you then fight to get it back, but yet, it's gone again. We work for and wait for a balanced life, believing that THEN we can live our best life... but, what if a balanced life... is a myth?
Is it possible to gain and shape muscle while being your best at CrossFit? Hell yes!!! In today's podcast we discuss techniques I've used with elite Crossfitters to help them improve movement mechanics, address pain, increase strength, AND increase muscle mass!!!
In today's podcast we cover one of the first steps everyone should take to better control their nutrition regardless of their goal. And, we share a challenge you can take on that'll help you complete this first step!!!
In today's podcast we discuss a common reason as to why people experience knee pain when running AND we talk through a Corrective Exercise Therapy Routine YOU can use to correct it!!! Awesome stuff!!!
In today's podcast we discuss what's possible in regards to achievements. Can you be exceptional in two different sports at the same time? Can you be successful in spite of an existing or old injury? Can you be successful in spite of a health condition? Can you be successful in spite of a crazy busy schedule? What's truly possible?
In today's podcast we share training tips from a recent trainer consultation. We cover tips for the Abs, Calves, and for how to improve mind-muscle connection with lagging body parts! If you want to request a training tip topic please let us know at brutalirongym@gmail.com
If you're going to cheat on your diet, there's actually a way to cheat with less negative consequences!!! Yes, there's a way to cheat better!!! Listen in to find out how!!!
Need to get in shape quickly? Want to look leaner but short on time? In today's podcast we discuss what people usually do in this circumstance and how it's THE COMPLETE OPPOSITE of what they should actually do!!! We explain why it's wrong, and, what they actually should do!!!
In today's podcast we discuss how to coach others or yourself through the challenge of big lifts! When pushing yourself to the limit you have to learn how to be aggressive but also stay true to your best technique for maximum strength and safety. Hard balance to master! But, in today's podcast we provide some ways you can work on that balance and be better prepared for your next big lift!
In today's podcast we take a detailed look at programming considerations for Rows. What type of row is best for what goal? And, for the choices we make what are the pros and cons that we have to account for? Lots of great information!!!