The Real Fitness Show: Recent Episodes
Ericcinho
The majority of people don't love their bodies. Some even hate it. And many times it's not because they haven't tried to change this situation but because they lack the knowledge and right systems to be able to achieve their fitness goals. Fitness is not only diet and exercise. The Real Fitness Show is a show that dives deep into the principles and philosophies of mental conditioning so you can not only succeed in fitness but also improve your overall life. In this podcast, we talk to fitness pros and coaches to help us unwrap the truth about improving yourself and to teach us systems and strategies to make out fitness journey something enjoyable and that ends up getting us those goals that we've fought so long for.
Dave Fell is the perfect example of how a fitness journey doesn't have to be perfect, complicated, or boring in order to be effective.
In today's episode, we talk about actionable steps to:
1.- Measure Consistency
2.- Measure Results
3.- Improve Performance
4.- Maintain results
5.- Enjoy your meals!
Definitely one of the most value-packed episodes we've done, so make sure to give it a listen!
A fitness transformation is not only about having six-pack abs and a juicy butt.
But about not missing opportunities to create life-long memories with your loved ones.
In today's episode the CEO of the Aesthetic Lifestyle, Connor Sleeman shows us how you can achieve a transformation that transcends the physical aspect.
Follow Connor at @Connor.Sleeman
The bad thing about wake-up calls is that... you're normally already missing up on stuff.
Allan had it all career-wise. He was successful in the eyes of many people.
But his body was to up par with it. And that was causing him to miss special occasions with his daughter that he would never get back.
Until he decided enough was enough. In today's episode, we talk about how to take the lead before a wake-up call is necessary and start changing your life starting today.
The bar has never been lower.
You have the means to become a top 2% man in the world in just a couple of months with the right plan.
In today's episode, we're gonna discuss how to make this a reality for you.
Buckle your seat belts. Success here we come.
Even when it seems similar, fitness and wellness aren't the same thing.
Same as progressing in your career and becoming a better professional aren't.
We live in a society that worships grind, long hours, sacrifice and suffering to achieve our goals.
But how sustainable is that?
And even more, is it even important for success?
After almost 20 years working in tv and radio Clare McKenna is now in her own wellness journey and in today's episode we talk about how that really looks in the real world and how people can use it in their advantage to not only get ahead, but to do it right.
We all know nutrition is kind of important for a fitness transformation...
Okay, it's key.
And we have all the information that we would ever need about it at our fingertips!
But it's so much it can lead to overwhelming if we don't know how to filter that information.
In today's episode, we dig into it with nutrition expert Aidan Muir.
If you aren't check him out at @aidan_the_nutritionist
When I learned about Mike Meltzer it quickly became one of my favorite fitness stories.
He didn't only win multiple pro shows.
But he did it while working out less time in a month than some of his competitors did in a day.
Although talking about mental health is becoming more and more okay in today's society, there are still some stigmas around it that might be preventing some people from getting the healing or the support that they need.
What to share, who to share it with, and especially self-assess our mental health are just some of the issues many guys (and gals) struggle with.
In today's episode, we talk with the psychotherapist Chloe Callanan to try to unfold some of these situations and give you clearer guidelines on how to start taking care of your mental well-being.
Social media is nowadays fighting over the best way to lose fat.
And while almost every educated voice signs in the importance of a calorie deficit, are all calories created equal?
If you aren't working on your glutes yet...
You might want to start.
Not only because of aesthetics, but especially for longevity, quality of life, and overall well-being.
But there's a lot of misconception online about how to effectively target your glutes, what exercises are good, which are necessary, and which are a waste of time.
In today's episode, we speak with glute expert Aaron Schiavone about how social media has influenced the idea of exercise, and how you can take the meat and throw away the bone.
Still, I don't know if sharing this story is right from a business perspective, but I'd rather be transparent.
2 years ago I lost my Instagram account, which my entire business depended on. And the decisions I took following that event created The Shirt Off Project that you see today.
It's probably my most vulnerable piece of content ever.
In this day and age there's a lot more misinformation than real information online.
Why?
Because it causes clicks.
And there are loads of people that are just trying to go viral, get more followers, get more views, and they will say whatever they think is going to be more controversial to achieve it.
In today's episode we're gonna go over some of the claims about carbohydrates, and how you can use them in your day to day life not only to get better results in the gym but to feel a lot better overall.
Even when many people think that once you achieve your initial fitness transformation is all gonna be sunshine and roses from then on, the truth is completely different.
In today's episode I go over my entire fitness journey up to this point and how it's been absolutely nothing like I expected it to be...
Gyms all over the world are filled with guys who have been consistently working out for years...
And still look the same.
And also, filled by guys who are doing everything right, but this one thing.
Today we're gonna talk about the maximizer that you should be using in your workouts to get the most of them.
You're working out.
Eating clean.
Drinking water.
Focusing on recovery.
But still, the scale won't go down.
What the heck is going on?
Believe it or not, this is pretty common and it doesn't need to be.
In today's episode, we go over why that might be happening to you, if it's a problem, and how to solve it.
Some of today's insights might surprise you, I promise you that.
Recording yourself in the gym has such a bad rep (thank you Instagram and TikTok), but it actually has a ton of benefits that you can exploit.
I would say it is almost a requirement if you're serious about your fitness progress.
And some of the reasons might surprise you.
So in this week's episode, we'll go over how you can benefit from it and use it as your transformation booster.
I'm always 100% honest with you,🙌🏻 so I wanna tell you when I started working out in the gym, It was because I want to look good🪞. But, In this journey, I ended falling in love with the all the benefits that go to the gym gives to you. But, we can't forget that the majority of us started with the intention to look better in front of the mirror. That's why I'll give I'll give you 7 secrets to improve and elevate your physique. 📈
In this video we are going to talk about:
1️⃣Proportional body: Proportion in body fitness generally refers to the balance and symmetry of muscle development and body composition.
2️⃣Address your posture: Addressing your posture is important for overall health and well-being. Poor posture can lead to various musculoskeletal problems and discomfort. We are gonna use the Overhead Press and the Pull Up.
3️⃣It's also important to have a low percentage body fat. If you can have a low percentage body fat, your muscles are gonna look bigger, and also you are gonna look more aesthetic.
There are so much more SECRETS to tell, but there are inside of the episode
Detoxing and cleansing have been around for ever but lately methods like juice cleanses or juice detoxes🧃, have been going viral.
A lot of companies are taking profit of it 💰 and we want to put some light into the darkness and discoverer if they actually work or if they are a scam.
That’s why in this video we are going to use science to figure how they work and how your body responds if you take them.👨🔬
Basically, Juice cleanses are dietary regimens in which individuals consume only freshly pressed or extracted fruit and vegetable juices 🥒 for a designated period of time, typically ranging from a few days to several weeks. 📆
These cleanses are often touted as a way to detoxify the body, improve health, and promote weight loss. There are different purposes to take this juices and we are going to talk about some of them:
✅ Detoxification
✅ Weight Loss
✅ Improved Nutrition
✅ Increased Energy
With all the information online, sometimes can be hard to filter what's actually important or what should you focus on in this exact part of your transformation.
That's why I wanted to make it easy for you and in this week's episode, we discuss the steps that I would take if I was starting from 30% body fat and wanted to get down to 12%.
No BS, just straight advice.
Hope you find it useful!
Working out hard but still feel like you're not burning as much fat as you'd like?
We'll it might be because you're focusing on working harder, instead of smarter.
In this week's episode we discuss some strategies to make sure that every minute you spend in the gym is as effective as it can be.
Are you tired and wish you had more energy? Are you tired of trying to lose weight and failing at it every time?
Is not that your workouts are wrong... you're probably not maximizing the rest of the time.
In this video, I'm going to show you how you can make your body burn calories faster and feel amazing!
Have you ever heard of metabolism? It's a big word people use in the fitness world. But guess what? You can actually control it! In this video, I'll explain how you can make your body work better for you instead of against you.
We'll talk about some things you can do to speed up your metabolism.
So get ready to learn some cool tricks to boost your metabolism and feel awesome! Let's get started!
The most underrated way to improve your health is by getting better sleep. But the opposite is also true: the best way to ruin your health is by not optimizing your sleep.
Trust me, this is not something you can postpone, and in this newsletter, I’ll show you exactly why, and how to make sure you optimize your sleep correctly so you can not only extend your life (literally) but also sleep smarter.
I used to be the guy who “could live on 3h of sleep” until I passed out in the middle of a test.
Throughout my entire high school years and my first 2 years in college, I had severe insomnia. I just couldn’t sleep more than 2-3 hours at a time.
That’s one of the reasons I got so into the NBA and the NFL at a young age, cause there was literally nothing else to do/watch at 3-4 am.
And I kept this up until my junior year. I thought it was just the way I was and that there was nothing I could do about it.
One day, after pulling an all-nighter before a test (which was pretty common for me), I fell asleep in the middle of the test.
And at that moment, I decided to get serious about my sleep and fixing it. And thanks God I did, because the moment I started researching about sleep, I realized it was a much bigger deal than I thought…
(Disclaimer: This episode is a re-run. It was originally published on the 1st of April 2021)
How's it possible that there are guys who look incredible and still don't like their bodies?
In the era of Instagram, there's a lot of people who just want to look good with their shirt off (and with clothes) (aka want to look good ALWAYS).
My entire brand is designed around helping guys take their shirt off with confidence, however, a lot of people misunderstand what that means.
It's not about looking amazing. Looking great with your shirt off is just a side effect of earning the confidence to take your shirt off.
In today's episode, I'm gonna explain to you exactly how to take your shirt off with confidence, how to take pride in the right things, and how to get the side effects of it, so you can enjoy it for the rest of your life!
This is an episode I've wanted to do for a while but was hesitant to do because I know it's a somewhat controversial topic.
Regardless, I think it is important that we dive deep into the body positivity movement.
Now, before you roll your eyes and think, "Not another body positivity conversation," hear me out.
This episode takes a closer look at how the movement, despite its good intentions, might be leading us down a somewhat misleading path.
Body positivity is all about loving your body, and while I do believe that is tremendously valuable, you also need to be brutally honest about your situation.
And sometimes, loving your body is actually doing something to improve your situation.
If your goal is to get below 10% body fat, I won't sugar coat it.
It's tough.
Super tough.
It doesn't feel great.
But it looks pretty awesome.
I'm a true believer that no one should be below 10% body fat for long periods of time, because of what it does to your body, but if you have a special occasion like a photoshoot, a competition, or a beach trip, it can be more than worthy to do a little shred.
I've gotten below the 10% mark many times in my career, and I've tried many more.
So in this episode, I want to share with you the 5 things that helped me get below that mark and how you can apply them in your own transformation.
Is physical pain always bad?
How can we improve our mobility?
Is it possible to be 70 years old and not have any physical pain or aches whatsoever?
In this week's episode my friend Alexandra Anderson is gonna walk us through some of these topics, and trust me, some of her studies results will definitely surprise you.
Alexandra Anderson PT, DPT is a Board-Certified Clinical Specialist in Orthopaedic Physical Therapy with over 6 years of clinical experience, treating in both private practice and outpatient hospital-based settings.
Graduating from Loma Linda University in southern California, Alex moved back East where she worked in Washington, DC for 2 years, prior to relocating to Chicago, IL where she completed UIC’s Fellowship in Orthopaedic Manual Physical Therapy.
Furthermore, she holds a certification as a myofascial trigger point therapist.
Currently, Alex works full-time at the University of Illinois at Chicago and is the founder of her own private practice, The Physical Therapy Academy, which offers patient care and continuing education.
She has presented at national conferences, published case reports and contributed to authoring two book chapters for manual therapy for the hip and knee. Alex engages in academia by lab instructing physical therapy and medical students at the University of Illinois at Chicago, as well as assisting in Northwestern’s fellowship program.
So if you're ready to learn how to improve your mobility, deal with pain better and ultimately build a body that you enjoy living in... this is the episode for you ;)
Make sure to give Alex (@thephysicaltherapyacademy) a follow if you want to learn more about mobility, longevity, and overall body health.
Are you tired of feeling frustrated and discouraged with your fitness journey?
Do you wish you had known the secrets to success when you first started?
If so, you won't want to miss our latest episode.
In this episode, I'm gonna share with you my top 10 things I wish I knew when I started my own fitness journey.
You'll discover insider tips and strategies that will help you get faster results, avoid common mistakes (and some stupid ones lol), and stay motivated on your path to fitness success.
From goal-setting to nutrition, strength training, and consistency, we cover all the key elements you need to know to transform your body and achieve your fitness goals.
Hopefully, you can learn from my mistakes and start boosting your results today!
So, whether you're a beginner or an experienced fitness enthusiast, this episode is a must-listen. Don't miss out on this opportunity to take your fitness journey to the next level.
Be brutally honest with yourself:
Do you love the way that you look?
Do you love your relationships?
Do you love your career?
Do you love your life?
If you hate those things, that should be motivation enough to wanting to do something about it, but in most cases is not about hating them.
Is about not loving them.
Just being okay, or even happy with your situation, but not loving it.
In this week's episode, we talk about how that contempt can be the difference between achieving your full potential and a life that you love, and just passing through life going through the motions.
Did you know that Leo Messi, the best soccer player in history runs about half as much per game as the average soccer player?
Progressing is not about how hard you work, but about how smart you can work.
How much output you're getting, regardless of the input.
If 2 men compete to see who can move a car farther, and one is trying to push it, while the other simply sits in the driver's seat and starts the engine... the first one will work a lot harder, but the second one will win without a contest.
In today's episode, we talk about the difference between striving to work hard and striving to get results.
Every time you log on to social media there's a new exercise or workout that will change the game.
Many fitness influencers (even myself) show you a different workout every time.
But that doesn't mean you need to try them all.
Nor that you are going to have better progress with them.
If you want to make progress you don't need to make your workouts "interesting" or "fun".
You need to make them effective.
In this episode, we talk about what thought process you need to use to make sure the exercises you're doing are actually the most fitted for yo.u.
If you've been on a fitness transformation and have seen some results, you might start stressing a little about losing them.
Here's the thing, when we don't have any results to show for our effort it can get frustrating, but when we do, sometimes it gives us anxiety about keeping them.
If that's you... no worries.
That used to be me.
And pretty much every other fit guy you ever face.
We all go through that phase.
And in all honesty, is a make-or-break phase, the way you handle it mentally will determine if you end up staying fit for the rest of your life and continue to make progress year after year, or if you'll lose it all and end up even worse than where you were.
Dramatic?
Maybe.
But I've seen it way too many times.
So in this episode, I want to share with you a mindset that helped me, and has helped hundreds of our members inside The Shirt Off Project, to overcome this phase and make sure that the progress you get, you get to keep it ;)
I bet your gym is full of people that you've seen showing up consistently for years, and still look exactly the same.
We all have that one friend that claims that he works out a lot, but you can't quite see it.
Why is that?
Well, most likely because they are failing at following the 5 key principles for a lasting physique transformation.
And which are those?
The ones that'll guarantee that your efforts will be matched with your results.
We cover them all in this week's episode, so I wouldn't miss it if I were you ;)
When someone starts a fat loss process, what's the first thing that they do?
Start eating less.
Restricting carbs, sugars, fast foods, and almost anything that they really enjoy.
And the result?
97% of people who start a fat loss phase end up gaining it all back.
And the truth is that for many of them, the real problem is...
That they simply aren't eating enough.
In this episode, we're gonna talk about the logic behind this idea and how you need to eat MORE to lose fat sustainably.
If you understand this concept, your fat loss process can even be enjoyable (come on Eric, cut the BS), no, I mean it.
Check it out to learn how!
Cravings are probably the biggest enemy of every fitness transformation, but they don't have to be.
In this episode, we'll explore how to differentiate between the different cravings you might be experiencing and the systems you can use to beat them.
We'll delve into the truth about cravings and offer practical tips to help you overcome them.
From recognizing your triggers to building healthier habits, we'll help you turn your cravings into an advantage and make real progress in your fitness transformation.
Whether you're struggling with sugar cravings, junk food cravings, or emotional eating, this episode will give you the tools to take control of your cravings and stay on track toward your fitness goals.
I did another fitness photoshoot, this time in Dubai.
After the really unpleasant experience last year, with my first fitness photoshoot, I wanted to do things differently this time.
And it worked out... kinda.
In today's episode I break down my photoshoot protocol, what I believe is important to get you ready for a photoshoot, and some mistakes I made so you don't have to make them if you ever think of preparing for a photoshoot (or if you simply want to look great at a certain day, because of whatever reason).
(Disclaimer: This episode is a re-run. It was originally published on the 31st of March 2021)
One of the most researched keywords online today is Motivation.
And motivation is great, but if you need to constantly look for it...
there's something that isn't right.
In today's episode, we talk about why habits are so important to accomplish your goals, and how can you build a habit that actually sticks for the long term so you can get the bests results possible.
The fitness industry has perpetuated the myth that all you need to do to get results is to show up at the gym.
But the truth is, simply showing up is just the starting point. In this episode of our podcast, we delve into the realities of what it takes to truly see results in your fitness journey.
Many people think that as long as they are consistent with their gym visits, they will automatically see results.
However, consistency alone is not enough.
In order to get the results you want, you need to adopt a "no matter what" attitude.
This means that even when the going gets tough, you push through and keep working towards your goals. It means that you are committed to making progress, no matter the obstacles that come your way.
We'll explore the role that consistency and effort play in the equation, and why simply showing up is not enough.
We'll also discuss the mindset shifts you need to make in order to adopt a "no matter what" attitude, and why this is crucial for success.
You'll hear stories from people who have struggled to see results, and how they turned things around by adopting a more committed approach.
If you're tired of the same old advice that simply showing up is enough, then this episode is for you.
Get ready to learn the truth about what it takes to get results, and to adopt a "no matter what" attitude towards your fitness journey.
Whether you're a seasoned gym-goer or just starting out, this episode will provide you with the insights and inspiration you need to take your fitness to the next level.
When we talk about priorities, pretty much everyone falls into the same ones:
- Health
- Family
- Business/Career/Studies
- God (sadly this normally doesn't come up first)
- Money
Or some variation of them.
However... are they really your priority?
No one lists scrolling on social media when talking about priorities...
Yet, that's one of the things most of us spend the most amount of time...
No one lists doordash on their priority list...
However many of us spend more money on it than on anything else...
So what are your real priorities?
In today's episode, we're gonna talk about how to know what you're prioritizing and how to make sure you start prioritizing what you want to be the most important thing for you.
In today's day and age, we are obsessed with reputation.
Obsessed with the idea that others have of us. With how we are perceived and judged by the people around us.
However, in many cases, we're missing the most important type of reputation and we're paying a high cost for it.
Self-reputation is the reputation that we have with ourselves.
It's the way we see ourselves and how we evaluate our own actions and behavior.
Having a positive self-reputation means that we have integrity and we are true to our word. We take responsibility for our actions and strive to live up to our own standards.
When you say you're gonna do something... what's your initial thought?
Are you 100000% sure that you'll do it because your self-reputation dictates that every time you say you're gonna do something you get it done?
Or are you only half convinced, because based on your self-reputation that doesn't always happen?
In this week's episode, we'll unfold how you can create a solid reputation with yourself to eliminate any possibility of not hitting your goals ;)
100 episodes! We made it!
Thank you all for supporting and sharing the show, we wouldn't be able to get here without your help.
And that's why in this episode I want to give you my best 2 pieces of advice on how to become successful, not only in fitness but also in life.
There are 2 character traits that I see in every successful person.
Regardless of their area of expertise, if they're successful, chances are they embrace these 2 nuggets.
I'm working on them myself and wanted to share it with you so you can start doing it as well!
If you've ever tried to lose weight, you've probably heard about calorie deficit.
But with so much information online, it can get confusing sometimes.
What's a calorie?
What exactly is a calorie deficit?
How can this method help you burn fat?
How many calories should you eat on a daily basis?
All these questions and more will get answered in this week's episode!
What's the most important thing for you to transform?
What should you focus on?
Nutrition? Workouts? Recovery? Supplements? Cardio?
Many people want to achieve a long-lasting transformation, but where should they start?
How much is too much? How little is too little?
In this week's episode Alex Gamble, one of the top transformation coaches in Australia shares with us his top insights in body recomposition and deconstruct the different parts of it so you can know exactly what to focus on right now, what not to worry too much yet, and how to progress by adding complexity over time.
The most researched fitness question online is "How to lose fat?".
And there are many ways, but you probably didn't think about putting on muscle as one of them, right?
Well, it is, in fact, one of the best ways to lose fat.
If that doesn't pick your curiosity about this episode I don't think anything will so I'll leave it there!
This week we unpack everything you need to know about building lean muscle, the dos and don'ts, and the forgotten factors.
Let's build that muscle!
Tracking macros is a great way to see where you’re at any point of the day with your nutrition, however, if you’re a normal person with many different duties and responsibilities, trying to hit your kcal, protein, carbs and fats goals for the day can get tricky.
If you’re looking to compete in a bodybuilding show, or you have a game at 5 pm and you want to be at the absolute top of your game, paying attention to how much carbs you eat is almost mandatory.
However, if you just want to transform your body, lose fat, build muscle and overall feel better, you don’t need to track your macros.
In this episode, I'll show you how you can get 99,9% of the same results by eliminating 50% of the complexity.
Have you ever wondered how come some people have so much discipline?
You see those Navy Seals, those Elite Athletes, those top Earners with ridiculous work ethic...
How do they do it?
How is it possible to be that disciplined when you struggle to be consistent with just a handful of weekly workouts and sometimes it gets more challenging than expected?
If you ever felt like that, I feel you.
I did too.
So that's why in this episode I want to show you the key to developing the consistency, discipline, willpower, however you want to call it to hit your goals and enter that selected group of people who seem to achieve everything they set their mind to.
How to defeat the final boss: Your Brain.
Can you go ham on Thanksgiving, Christmas, New Year, etc, and still make progress?
Absolutely.
Then how come the majority of the people do it and end up fatter, more sluggish, and with less energy in January than in October?
Because there's a caveat to it.
And no, it has nothing to do with restricting your drinking...
Or to limit the gravy...
Like I always say, is all about working smarter ;)
So if you happen to see this episode on Thanksgiving, or on Christmas Eve... definitely give it a listen because it will show you what to do TODAY.
If you don't... give it a listen anyway so you can prepare for those situations ;)
If you've ever procrastinated on starting something and told yourself it'll be better if you started on X date...
You're normal.
But in this podcast, we're aiming to be exceptional so in today's episode, I'll show you how you can avoid lying to yourself about starting something important for you on X date.
Career, relationships, kids, duties...
Who has time to exercise?
We've been taught that working out and taking care of ourselves is a selfish thing to do. Because the last time we did it was in our 20s purely because we wanted to look great and... well, get some action lol.
But fitness is not selfish at all. In fact, taking care of your health and fitness is probably the most selfless thing you can do.
Do your kids deserve a half-ass version of yourself?
Does your partner deserve a half-ass version of yourself?
Does your career deserve a half-ass version of yourself?
I bet you'll rather give them a 2.0 version of yourself.
And that's what we talk about in today's episode with one of the OGs of the fitness industry.
Mark Avens has 25+ years of experience helping people with their health and fitness and he's living proof that you can have a thriving career and a highly engaged family while still taking care of your health and fitness.
Definitely not an episode to miss ;)
You've been putting in the work...
Following the plan...
Trusting the process...
But for some reason, the scale is not moving.
Why do you always have to plateau?
And most importantly, what do you do to escape it?
This is a conversation I recently had with one of our members on how people approached weight plateaus and I think will offer you an interesting mindset switch that might help you avoid plateauing all together ;)
Over 70% of weight gain happens during the holiday season.
Every year, thousands of people will gain weight in the last weeks of the year. It all starts with a cheat meal because “Hey, I deserve it, after all my work!”, and ends up with a “Screw it, I’ll just start back up in January”.
If this has happened to you before, no worries. You’re normal.
But here’s the thing: the holiday season is the best opportunity for you to get ahead!
You have the opportunity to do what others won’t so you can enjoy what others can’t.
I like to call the last months of the year the “separation season”.
And in this episode, we're gonna talk about how to make sure that this year you use the last months to keep on making progress and to start 2023 in the absolute best shape of your life!
Your environment can pretty easily dictate your results.
Thomas felt he was getting dragged into a lifestyle that was holding him back.
He saw everyone else going in a direction he didn't want his life to go.
So he had to take a 180-degree turn.
In today's episode, we're gonna discuss how you can give yourself the opportunity to actually change, and achieve a transformation that you get to maintain for the rest of your life.
I like to say that people start a fitness transformation because of the physical benefits and they stay because of all the other benefits.
Reece has devoted his career to helping busy driven professionals utilize fitness as a way to increase their productivity, get more energy and ultimately show as a better version of themselves for their loved ones.
And that's because fitness can be much more.
Your confidence, your energy, your focus, and even your libido are dictated by your fitness.
And that's what we discuss in today's episode, how you can use fitness to really dominate your workspace, make sure you have enough energy when you get home so your loved ones get to enjoy you, and you aren't just burning yourself out at home and most importantly how to expire confidence as you've never had.
Check out more of Reece's work on the elite body and performance podcast or on Instagram @hallardfit
Have you ever wondered how it would feel to be completely shredded?
Or how far could your body go if necessary?
What about what's your maximum potential as a person?
Akash believes the real reward is on the extremes, not because of the prize itself, but because of the lessons, you can learn there.
Akash Vaghela is an author, entrepreneur, and coach, with 12+ years of experience in the health and fitness industry.
In 2017, he founded RNT Fitness, the world’s leading online body transformation program for high performers that are impacted 3000+ lives in 25+ countries.
His work has been featured in the likes of Men’s Health, The Daily Telegraph, and BBC.
Akash is also the author of the Amazon best-selling book Transform Your Body Transform Your Life and the host of the RNT Fitness Radio podcast host.
Talk about experience huh?
And in today's show, he's gonna share with us his insight on body transformation, nutrition, and taking your body to what very few could imagine possible.
If you want to learn more about Akash's life-changing work, go to: www.rntfitness.com.
No matter where you are in your fitness journey, you still have a journey in front of you, and you've already accomplish something.
And at any point in your journey, you can choose to focus on how far are you from your goal or how far you've come.
And that can critically impact the way you progress moving forward.
Research has shown that people with higher levels of willpower earn more money, make better leaders, and are generally happier, and healthier. And even tend to live longer and have better social and romantic relationships.
But how can you increase your willpower?
By attacking its enemies.
And there's nothing that undermines willpower and self-control like stress.
The more stressed you are, the more likely you are to make a bad financial decision, end up binge eating or do something you'll regret.
But here's the caveat: Having a stressful life does not mean that you're condemned to have low levels of willpower. You can always bring down your stress levels.
And that's what we are gonna cover in this episode, so gear up, we're getting that stress down!
In life, there are many times when we have to do stuff that we don't want to do.
Like maybe working out when it's cold outside.
Or saying no to that extra drink.
But...
In many cases those actions that we hate will prevent us from having to face something that we hate even more:
Being overweight.
Not having energy.
Have bad news from your doctor.
Etc.
So in this episode, we talk about what tradeoffs you need to make in terms to escape from the things you don't want to face.
A lot of people only work out when they feel like it.
Many people only work out when they feel like it or when they convince themselves to do it regardless.
Very few people do work out every time they're scheduled to work out.
And the same thing happens to eating healthy, sleeping enough, and any other activity that's gonna put you closer to your fitness goals.
How can we become part of the last group? Even if we don't have a monk-like discipline?
That's what we tañl about in today's episode: A simple strategy that will guarantee that you get done what you said you were gonna get done.
And is something we can all do starting today.
September is among us and that means that there are 2 main deadlines in front of us:
Thanksgiving (or the holiday season) and 2023.
Now many people every year start September thinking: "This is the year"
But the truth is, that just like in January, those wishes are short-lived.
That's why I wanted to give you a little bit of a blueprint on how not to do this and make sure you achieve a great transformation this time.
It comes down to 3 simple things, and we'll break them down one per one, one episode at a time.
In the last couple of days we've unfold workouts and nutrition and today was the turn of the most important part of your transformation: Recovery.
What to focus on, practical applications and a couple nuggets that might blow your mind ;)
September is among us and that means that there are 2 main deadlines in front of us:
Thanksgiving (or the holiday season) and 2023.
Now many people every year start September thinking: "This is the year"
But the truth is, that just like in January, those wishes are short-lived.
That's why I wanted to give you a little bit of a blueprint on how not to do this and make sure you achieve a great transformation this time.
It comes down to 3 simple things, and we'll break them down one per one, one episode at a time.
In the last one, we talked about workouts, and in this episode, we're gonna break down nutrition:
What you need to know, how to manage it and how to make sure you get sustainable results!
September is among us and that means that there are 2 main deadlines in front of us:
Thanksgiving (or the holiday season) and 2023.
Now many people every year start September thinking: "This is the year"
But the truth is, that just like in January, those wishes are short-lived.
That's why I wanted to give you a little bit of a blueprint on how not to do this and make sure you achieve a great transformation this time.
It comes down to 3 simple things, and we'll break them down one per one, one episode at a time.
Today, we start with workouts, so let's get to it!
The Internet and the "fitness industry" is full of BS.
A lot of confusing information and influencers telling you what worked for them.
You can spend hours and hours searching the web for tips, and then hours and hours testing those methods just to get discouraged by the lack of results.
But today we're gonna get into the facts:
Are these myths real?
What's the truth behind them?
How can you make sure what you do is actually effective?
Some of them might surprise you ;)
You've been dieting for a long time.
Eating on a calorie deficit.
Getting your workouts in.
But still not losing fat...
What's going on? Is there anything wrong with you?
Don't worry, there's nothing wrong. In fact, this is actually what happens to many people who start a fitness journey.
And there's a simple explanation and a simple way to fix it.
That's what we go over on today's show so if that's you, this episode is your breakthrough.
The internet is full of information about fitness.
And most of that information is contradictory.
What's the best diet?
What's the best workout plan?
What should you focus on?
With so many blogs, youtube channels, influencers, researchers, etc. it can get overwhelming.
So in this episode, we debunk the things you should be looking at while starting a fitness transformation and how you can make sure whatever you do is actually effective for you are.
Arturo had been sedentary his entire life.
He was always overweight, but he was used to it.
After a vacation, he stepped on the scale and was heavier than ever.
He was at a point where he needed to do something.
And he joined The Shirt Off Project.
The craziest thing is not the 40lbs that he lost in 3 months...
Not even that he took his shirt off in public for the first time in his adult life...
The craziest thing about his transformation is...
Well, you'll have to listen to the episode to find out ;)
The common advice if you want to lose fat is to move more and eat less, right?
Well, that is not true.
Eating less food does not mean that you're gonna lose more fat, and this misconception is what causes a lot of people to get frustrated with their fitness industry.
They eat less, they cut out their favorite foods, and still, the fat looks at you almost mocking your efforts.
You shouldn't be hungry during your fitness journey.
In fact, being hungry can hold you back...
And in this episode, I show you why.
Jared had tried different online programs before.
And he was, to say the less, disappointed.
But he got to a point where he needed to do something cause he wasn't feeling like himself anymore and even his coworkers were commenting on it.
So he reached out to me to inquire about the Shirt Off Project and we started working together.
And now, Jared has become one of my favorite transformations for a couple of things:
First of all, when he first started, our war horse was getting the workouts done. Now our war horse is me trying to get him to take rest days lol
And secondly, he's been a true example of how you need to go through different phases (recomposition, fat loss, muscle building) to achieve your dream physique.
After losing over 60lbs in 5 months, and put on 20 lbs of muscle in the next 6, he's coming on the show to share with you how he did it.
I wouldn't miss this one if I were you ;)
Summer is among us.
And that means barbecues, pools, beaches, parties, time off...
And sadly, for many people, the place where their progress comes to die.
But you're a real fitness show listener, and that ain't happening to you.
That's why I bring you today the best practices to make sure you not only maintain your progress during the summertime, but that you do it in a way that allows you to enjoy the summer to it's fullest.
Even as a golf professional, John wasn't happy with his physical shape.
By every standard, he was very active, but his body just wasn't reflecting it. And as a coach himself, he wanted to get his physique back in check to make sure his presence improved.
When he reached out to me, we didn't know each other, and, as he confesses, it was a leap of faith to wire some money to a guy in Spain that said could get him to take his shirt off with confidence.
Fast forward 7 months, John has become one of The Shirt Off Project success stories, lost 37lbs, build muscle, and most importantly, now has developed some habits that will guarantee his progress month after month and year after year for the rest of his life.
Want to hear how he did it?
Check out this interview ;)
Stop doing crazy movements and with chains, bands, Bosu balls and your eyes close.
Even if you saw Derrick Henry doing it.
That's not how athletes train and that's not how they got to the level and the physique they're at.
Even if that's all some of they post in social media the truth is this: Any high level athlete is not looking for better methods to get better. Is looking for ways to get better at the fundamentals.
Every weight loss diet is fundated on one thing: A caloric deficit.
Every athlete workout plan is fundated on one thing: Compound movements
And like that, many other examples.
In this week's episode Eric Bach from Bachperformance, the Athlete fat loss expert share with us which are the fundamentals that are behind any fitness transformation and how you can get better results by doing less better.
Oh, and he'll tell you exactly what to focus on, so you don't spread yourself too thin ;)
Want a physique like Rocky Balboa? Or maybe you're more a Michael B Jordan Fan?
When you look at boxers (and now I'll talk about real boxers, not actors), in many cases you think about the movies. You think about the never-ending hours of running, the hits, the knockouts, and the bleeding.
And then you look at their body and think "We'll, they deserve it".
But what if I told you that you can achieve a pro boxer's body without having to go through all that suffering?
In today's episode my friend and former pro boxing England champion, Lloyd Ellet, give us an inside look at what being a professional boxer really is and how you can utilize some of its methods to build a turning heads physique while you enjoy your training and keep all your teeth ;)
If you're trying to achieve a fitness transformation, chances are that hitting your protein goals is one of the hardest things for you.
At least it is for most people.
But it doesn't have to be that way.
In this episode we go over the best strategy to make sure you hit your protein goals every single day and that you stay ahead of your goals
If you struggle with consistency most likely because of this:
It is easier for you NOT to do what you said you were gonna do, rather than actually doing it.
Setting systems to make sure that what you're supposed to do is not only the easier option but also the most pleasant is one of the best cheat codes to dominate consistency, whether that's with workouts, meal preping, tracking, or any other fitness or non fitness related task.
If you can set up a system that "forces" you to workout, or you'd have to do something you hate more than working out, then you've got your winner.
In this episode we talk about a few options that you can use to make sure that your priorities get done regardless of if you feel like doing them or not.
Intuitive eating is a hot topic these days.
Many influencers and fitness professionals are promoting it and sharing it as the ultimate way of sustainability.
But is that true?
And most importantly, should you use it now?
In this episode we go over what exactly (a well done) intuitive eating is, what are the pros and cons and when and how should you use it.
You want to transform your body and your life.
You're putting in the time, the effort, the research, and you're eating right, sleeping, even maybe already hired a coach...
But your results seem to be very very slow.
That's probably because you're missing the last piece of the puzzle, as a recent Study from the American Medical Association has shown.
And that's what we discuss in this week's episode, so check it out if you want to have a faster and better transformation!
We all deal with stress to some degree.
And the thing is that stress is not necessarily a bad thing. It is actually physiologically necessary for us to make progress.
It helps us build muscle, lose fat, learn, get promotions, attract our ideal partner, etc.
But an excess of unmanaged stress can also be super detrimental.
It's been shown that chronic stress is one of the main drivers of diabetes, heart diseases, high blood pressure, and many other medical conditions.
So how can you properly manage your stress levels so you're getting the progress but not the negative connotations?
That's what we cover in today's episode.
In the very first episode of The Real Fitness Show Braydon Barret and I discussed the data on metabolic adaptation, how your body regulates its metabolism as a thermostat, and how you could use that to drop fat faster and at higher kcal levels.
But, new evidence has come up and it turns out the metabolic adaptations, while accurate, is a lot more limited than many of us thought.
So in order to throw in some light on this topic, we had our first-ever guest come back into the show to talk about this new evidence and how it impacts the way you should tackle nutrition, exercise, and fat loss for maximum results.
There are always guys who can never progress no matter what they do.
They show up, work hard, and are consistent, and even with all of that, they fail to turn their efforts into visible results.
Why does that happen? Can it be fixed?
That's what we go over in this week's podcast episode of The Real Fitness Show to make sure that you never get to that situation, and if you're already in it, you learn how to escape it!
Jake was a skeptic.
Not my words, his.
He told me that in our first call together. Everything sounded too good to be true.
He had tried many different things before, watched youtube videos, and even tried a personal trainer in the past.
He was putting in the work, but for some reason, he couldn’t figure out why he wasn’t dropping body fat.
And that was demotivating him.
So when he told me he wanted to join the shirt-off program he made it very clear that for him to stay on it, he would have to see results.
Here are his thoughts after not only sticking through the first phase of the program but also after renewing for several months more inside The Shirt Off Project
Getting a six-pack is the ultimate goal of many guys getting into their fitness journey, but sadly, the internet is full of really poor advice on how to achieve this and the common knowledge in this matter is also super misleading.
You probably were taught that you need to do a bunch of crunches, sit-ups, and planks to activate your abs and get them to pop right?
Well in this episode I'm bringing abs expert Brandon Hale to tell us how scientifically to achieve a six-pack and what are the do's and don'ts of achieving a six-pack.
Follow Brandon at @Coach_Brandonh
Becoming that higher version of you that you've always wanted to be sometimes can feel like a utopia.
And Marcus Mackay, award-winning health and performance coach, knows a thing or two about it.
Marcus' relationship with health and fitness wasn't always a love story.
Over his college years, he battled with anxiety, alcohol, and drugs usage and was really falling short to meet the standards that he had set for himself.
He didn't feel like his life was in the right path and he had the urge to do something about it.
And ever since he's turned his life around and he's helped over 3000 clients go from survival mode to thrive mode.
In this episode, we discuss the steps in order to become the person that you want to be and how you can start transforming your belief system and your identity starting today.
Check out Marcus' work at @marcusmackay on Instagram or in his podcast "Thrive Mode Radio".
Life can be tricky sometimes. And sticking to a routine is one of the biggest challenges for the majority of guys trying to achieve a fitness transformation out there.
Work, family, friends, kids, travels, duties, parties, weekends... you name it.
Not everyone has it as easy as a fitness professional who can dedicate his life to getting in shape, right?
Well in this episode, Charlie Johnson, a top 3 coach in the world by the Forbes Magazine, shares with us the best tricks and strategies to get a fitness transformation for those who don't have a perfect context.
How to work out, how to eat, what to do when traveling, who to listen to, and basically everything you need to know to kickstart your transformation today, and most importantly do it in a way that's gonna be sustainable.
With many years of career and over 8000 transformations, Charlie is one of the most qualified persons out there to speak about transformations, so if I were you, I'd pay close attention to this episode.
"Eric, I've been on a calorie deficit for over 2 months and I still can't lose fat"
This is one of the most common comments I get on social media. And the answer to it is really simple. You're simply not in a calorie deficit.
Don't worry, we've all been there. It can look like you aren't eating a lot and that you're doing all the right things, but being on a calorie deficit is not about eating less (heck you can be in a calorie deficit by eating more!), but is about consuming fewer calories than what you're spending.
In this episode, I walk you through the most common mistakes people make when it comes to assessing their calorie deficit and what can you do to make sure you're actually making progress without sacrificing your lifestyle.
Nod if this sounds familiar:
You had a great productive morning but all of the sudden, out of nowhere, you start feeling sluggish after lunchtime and for whatever reason you just can't get anything done in the afternoon. Your energy levels are on the ground and you just want to take a nap.
If this has ever happened to you... Welcome to the club.
Getting over the afternoon slump has been one of my personal projects lately and I gotta say that I've found a strategy that has been working for me, and that's what I want to share with you in this episode, so you can get more done, have more energy and overall enjoy your afternoons more!
The main reason the majority of the people can't stick to a fitness journey is that they believe it is all about subtracting:
Stop eating this
Stop drinking that
Stop doing it
And I get it, it can get super frustrating. But there's a better way and in this episode, I want to share with you how you can achieve a long-lasting fitness transformation without stopping doing the things that you love.
Internet is a GREAT tool for pretty much everything, but when it comes to achieving a fitness transformation it can become extremely overwhelming and actually can give you some wrong understanding of what it actually takes for you to achieve a good transformation.
In this episode, I talk about the 3 keys for you to transform your body and life for the rest of your days that you most likely won't find online.
"I should be farther ahead" "I've only come this far" "There's so much more than I can do"
These are the constant thoughts I need to battle with every week (and I imagine you too) when it comes to evaluating my progress, not only physically, but also in business, relationships, career, etc.
In this episode, I want to give you the 2 keys to properly asses your progress and help you keep on pushing for that goal that you have.
I bet you know the first one (although is easy to know it and not utilize it...) but the second key will surprise you ;)
Can you imagine how it would feel to have the certainty that every time you say you're gonna do something, it will happen?
How many things could you achieve?
How many more levels would you climb?
In this episode I want to talk to you about one of my main goals for 2022: increasing my say to do ratio so I can rewire my brain to help me get done anything I say I'm gonna do. And you can as well.
Have you ever seen that guy who's been lifting and going to the gym consistently for years and years, and still looks the same?
No one can really argue about his dedication...
But something is not clicking.
In this episode I'm gonna show you how NOT to be that guy and how to make sure that you are investing your time in the gym and not just wasting it.
First of all, thank you for allowing us to go all the way up to our 50th episode! This has been quite a journey and couldn't have come this far without your support.
When it comes to getting results, there are many different ways. They're is certainly not a one-size-fits-all.
So why is it that many people try a lot of different things and never get results, end up feeling discouraged and quit?
In this episode, we talk about why that happens and how you can avoid being that type of person.
That's right, you shouldn't.
Every week I get at least a couple of guys asking how can they get to a lower body fat %.
As someone who got below 8% last week, there are some truths that I want to share with you today and that I think are being underlooked by the fitness industry.
And now that we're talking about unhealthy body fat %, I figured we can also talk about what happens when you're over what's considered a healthy body fat % as well.
Hope this helps you want to strive for a real healthy body fat %.
If you struggle to have good quality sleep this is the video for you.
These 3 hacks have been a real game changer for me and over +100 guys inside the Real Fitness Fam when it comes to improving your sleep performance and waking up way more energized!
Another inside look into the @ericcinhofitness social media. Hope this one helps you tremendously!
Watch the whiteboard explanation here!
Man, it was an experience haha
I've been dieting hard for the past 6 weeks to prepare for a photo shoot and it made me reconsider everything I thought I knew about dieting.
In this episode, I walk you through my nutritional preparation and the conclusions that I got out of it.
Morning vs Evening.
When should you work out?
The ultimate question.
In this first inside look, you'll learn how to decide which one is gonna be the best choice for you. Check the whiteboard explanation here.
The holiday season is upon us, and this is one of the tougher times of the year if you’re trying to achieve a fitness transformation.
Family gatherings, parties, meeting long-time friends, probably bunch of eating out, treats at the house, no regular schedule, etc.
It can be a mess.
In a good way.
And you know what? You NEED to enjoy this time of the year.
You’ve been working hard (I assume) and you’ve been making progress. So… what’s the point of working hard if you can’t play hard?
So in this episode, I want to show you how you can keep on making progress while enjoying your holidays, and get to the start of 2022 already ahead of your fitness goals ;)
If you're trying to progress... but for real.
Not the little wins here and there but the HUGE progress that you look back at and feel like you're a completely different person (for the better).
If you want that, there are just 2 keys that you need to understand. 2 questions that you need to ask yourself over and over and make sure you're always on top of it.
This is the process that the most successful people in all areas of life follow.
I'm working on it, and I think you should get started ASAP.
First step, listening to this episode ;)
It cringes me when I walk in the gym and I see guys who have been lifting for YEARS and still look the same.
Because I know they are genuinely trying to improve and putting in the effort and the sacrifice, but they're just not doing it in a smart way.
There's a difference between moving weight and lifting weights.
In today's episode, I want to save you years of working hard without getting results, injury risk, and unfunded bargains.
Working out is hard.
Eating clean is hard.
Prioritizing your sleep is hard.
Battling illness is hard.
Not being able to join your loved ones in physical activities is hard.
Not feeling comfortable in your own skin is hard.
The fact is: you either do the hard things or you face the hard consequences. Either way you're gonna do something hard.
A lot of people would trade their future comfort for their comfort right now, and there's nothing wrong with it, but you need to be aware of what you're trading away.
In today's episode, we go over the changes that you'd have to make in order to get fit and healthy and see if those are trades you're willing to make for yourself.
It doesn't matter if your goal is to lose fat, to build muscle, to maintain, to improve your career, etc.
If there's one thing that can skyrocket your results is without a doubt improving the quality and quantity of your sleep.
And this is coming from a former 2-3h of sleep per day person, so I know a thing or two about performing with really little sleep.
The benefits of sleep are common knowledge (and even then, there are some facts about it that will blow your mind ;)), but getting a good night of sleep is not always easy for everyone, so in today's episode we go over some of the most effective techniques to improve your sleep starting today!
The best workout plan, the best meal prep, the best everything won't help you transform your body unless...
You make time for it.
In this day and age, a lot of people live stressful lives, that don't allow them to dedicate time to themselves, however, this is the single most important thing that you can do if you want to transform your life.
And not only that! If you want to have better relationships, be better at work, and maybe even just have time to do nothing, it all comes down to having the right strategies.
In today's episode, we talk about the 3 main techniques you can start using today to start putting your time management on steroids!
I always say that there's no shortcut to achieving your goals.
And I firmly believe it.
But the closest thing to it is this hack: Changing your belief system.
Your beliefs can either skyrocket you to the top or keep you stuck underground. There's nothing more powerful, and dangerous than your beliefs.
In today's episode, we dive into the ways you can change your beliefs and start arguing for yourself so you can make your fitness transformation a whole lot easier and faster.
"If when you look at yourself from a year ago, you aren't embarrassed by where you were, you aren't progressing enough"
This quote changed my life. Made me realize that is not only about "making some changes", is about completely stepping up in your life year after year. And this is true for your fitness, your business, your career, your relationships, your religion, etc.
In today's episode, we go over some of the key elements you need to take into consideration if you want to really achieve mastery in your self-development.
Sorry for the quality of the sound, we had some technical problems, but I thought this episode was just too valuable not to publish it, hope you love it!
Unless you can't walk the next day, it wasn't a good leg day, right?
For a long time, it's been common knowledge that muscle soreness is the sign of a great workout and that you're gonna be creating some incredible new muscle that week.
But that's not necessarily true. The scientific evidence shows something different.
In today's episode, we'll dive into what really muscle soreness is, if it's really necessary and how to prevent it or decrease its effects in our day-to-day life and our workouts.
Momentum.
That big word we heard over and over again. But is it really that important?
As a matter of fact, yes.
The problem with momentum is that until you actually have gained some, the lack of it will weigh like a pile of rocks on you.
In today's episode, we talk about the importance of looking for that breaking point where the momentum stops working against you and starts working for you, so you never have to work against it again.
One of the biggest diseases of today's society is that everyone gets (a lot of) credit for starting something. But no one gets credit for actually staying at it until he accomplishes his goal.
And the problem with this is that, if you just keep on starting, Monday after Monday, month after month, year after year, you'll quickly realize you've wasted your life and you never accomplished anything remarkable.
Big goals require time. Require effort. And require you to stick around for enough time so you can actually get some results!
In today's episode, we talk about the importance of developing staying power and how you can use it to over exceed all the expectations you might have set for yourself.
"I'm a big dude", "I don't have energy", "This is just who I am"...
Who told you that? For real, when did your "limitations" become something that you couldn't scape from?
We live in a day and age when everyone is self locking themselves in boxes of what they're capable and not capable to do.
Screw that.
You can have control over MANY things. And the majority of your so called "limitations" are within those things.
In this episode we talk about how the limitations belief is really holding us back and how can you flip the situation and make sure you start defining what you can and what you can't do!
Bad weeks, sickness, travel, etc. All these things are gonna keep on happening to you no matter how long have you been on a fitness journey.
So, how can you make sure they don't affect your progress?
You need a fitness bank account. And no, it has nothing to do with money.
If you want to learn how to utilize this incredible tool to make sure you never regress in your fitness journey, check out this week's episode ;)
We all go through dark places at some point in our lives.
Some of us just keep falling into them over and over. Some of us just don't ever get out of them.
I want to share with you my #1 strategy to get back on my feet when that happens. This is the one that I used to get out of the worst moments of my life, and that has helped me ever since.
Learn how to control what you can control when nothing seems controllable.
Summer is here and at this time every year, thousands of guys who had been working their asses off for the entire year lose all the progress and have to start from the square one in September.
This is one of the biggest fitness traps out there, and I want to make sure you avoid it.
In this episode, we talk about how you can really enjoy your vacations (and even eat your weight in pancakes like I did if you want) while still maintaining your gains and even making some progress along the way.
The crypto market just had a HUGE crash and a lot of people just sold out of fear and lost millions of dollars.
Wait, Eric, isn't this supposed to be a fitness podcast?! Why are you talking about Crypto here???
Well, the truth is that this specific event has a valuable lesson that you NEED to apply to your fitness journey, and that's what we talk about in today's episode.
Jason became a member of The Real Fitness Fam 6 months ago and ever since his life has changed dramadically.
Not only did he lost a bunch of fat (check out the episode to hear about our experience with the scale lol), but he improved his relationship with food, got more energy, and even gained enough confidence in his body and himself to land a better job.
Jason has not only become a role model and a leader in our community, but he's super committed to helping others in numerous ways. He has started different initiatives like co-hosting Sober Solution Podcast, his Non-Profit organization, and even getting educated on Psychology to be able to help even more people.
Jason is an example of what a "busy schedule" looks like. And still, with the right plan, he was able to succeed physically and mentally.
In today's episode, he tells us exactly how he transformed his life over the past months.
Check his INCREDIBLE podcast on how to overcome any kind of addiction here!
Macros here, macros there... it looks like no matter where we look into if you're starting a fitness journey you gotta deal with the macros.
But what are really macros? How can we use them in our fitness journey?
Is there any specific one that we should avoid?
In today's episode, we talk about all this and how to make sure you're making the best progress possible using them.
Have you ever seen that guy who's been working out FOREVER and still looks the same way?
That's because working out and working out efficiently is not the same thing.
In this episode I give you my top 3 tips on how to have effective workouts, avoid wasting your time, avoid risking your body and MAKE SOME PROGRESS FOR REAL!
Oh, and be on the watch for a special bonus tip ;)
"I should be there already" "I should have that" "I'm not where I want to be"
We live in a world that's constantly throwing others wins to our face, without giving us any context, and making us think that we're not progressing just because we're not where we want to be just yet.
In this episode, we talk about how to be aware of your circumstances without turning them into excuses so you can keep on making progress no matter what roadblocks you have to deal with, and we share the experience of how one of the members of The Real Fitness Fam managed to go through some of the worst months of his life and still lose 20lbs, lose three holes in his belt and make a complete turn in his nutrition and lifestyle.
Eric Sierra traveled across the ocean for a soccer scholarship from Spain to America where he quickly realized he needed to look the part of the American players. Getting so frustrated with his lack of results he turned to work out at the quietest times in the gym because he was embarrassed to work out around his teammates and just felt defeated. He reached a point where he knew he had to make a change and find what really works for him otherwise he would lose his scholarship.
I think we've all had times in our life where we get frustrated because "it worked for them! Why not me?", but through this conversation, we learn that you need to find your own path for the results to start to come and reach confidence through knowing what works for YOUR body.
Find Eric on Instagram: @ericcinhofitness or his podcast The Real Fitness Show
Find Katie on Instagram: @katiemuller.pt
Why is it so easy to fall off track and so hard to get back on it?
One of the biggest problems when it comes to achieving long-lasting results is that we fall off track and then we took too long to get back on it, or worst-case scenario, we never do.
In today's episode, I give you some actionable steps to first understand why are you falling off track and secondly to get back to it as quick as possible so you can keep on making results!
Who told you you can't become a cover model?
Or that you can't become a billionaire?
Who told you you can't achieve X? How did you learn that?
Limiting beliefs limit what we can accomplish way more than anything else. Way more than genetics, experience, context, abilities... you name it.
How can you break through these limiting beliefs and actually rise?
Learn how in today's episode ;)
One of the biggest reasons many people don't achieve their fitness goals is that they are either so hard or so soft on themselves.
Measuring progress is one of the hardest things to do, so in this episode, we go over the key things you need to put in place to make sure that you're actually progressing at the right pace.
How's it possible that there are guys who look incredible and still don't like their bodies?
In the era of Instagram, there's a lot of people who just want to look good with their shirt off (and with clothes) (aka want to look good ALWAYS).
My entire brand is designed around helping guys take their shirt off with confidence, however, a lot of people misunderstand what that means.
It's not about looking amazing. Looking great with your shirt off is just a side effect of earning the confidence to take your shirt off.
In today's episode, I'm gonna explain to you exactly how to take your shirt off with confidence, how to take pride in the right things, and how to get the side effects of it, so you can enjoy it for the rest of your life!
One of the most researched keywords online today is Motivation.
And motivation is great, but if you need to constantly look for it... there's something that isn't right.
In today's episode we talk about why habits are so important to accomplish your goals, and how can you build a habit that actually sticks for the long term so you can get the bests results possible.
Solo episode, featuring your host Eric Sierra Marrero.
💪 Helping +100 Guys Take Their Shirt Off With Confidence
🔥 Creator of The 90 Days Take Your Shirt Off Project
➡️ Follow @ericcinhofitness
In this episode Leonila shares with us the insights on how to actually make sure you're getting enough of the right things into your diet.
Spoiler alert: Is not about what you eliminate, but about what you add!
Follow Leonila on Instagram and Facebook
Being active or even being an athlete through high school or college is not a guarantee that you will still be active and healthy afterward.
The number of former athletes that are out of shape, overweight, and with health problems is consistently rising, and Nicole Gomez is on a mission to fix this.
As a former soccer player herself, she knows what it is to "finish your career" and let yourself go.
In this episode we cover the principles of nutrition and workout to make sure that, doesn't matter if you were an athlete growing up or not, you will always keep on making progress!
Follow Nicole on Instagram
There's only a way to achieve any goal, doesn't matter if it's a fitness goal, a career goal, a personal goal, or a relationship goal.
Sadly, the vast majority of people don't achieve their goals, and that's because they're in the wrong level.
Learn about the 5 levels to achieve your goals and how to get to level 5 which is the only one that guarantees your success.
The first solo episode, featuring your host Eric Sierra Marrero.
💪 Helping +100 Guys Take Their Shirt Off With Confidence
🔥 Creator of The 90 Days Take Your Shirt Off Project
➡️ Follow @ericcinhofitness
Even when coming from a fitness background, and being into sports her entire life, Katie reached a point where she wasn't healthy nor happy with herself. She had to do an introspection and go through many roadblocks to finally discover how to acknowledge her beauty and strength at the same time, and that's what she's sharing with us in this episode!
Katie is already making a HUGE impact in the fitness industry and changing many many lives at 23 years old, so I think this episode will help you really reflect on your motives, your inner strengths, and your self-talk, so you can finally break through the standards of society, fitness, and the media and become the best version of yourself.
Follow Katie on Instagram and listen to her podcast "Strong and Beautiful" on Apple Podcast and Spotify!
How do you measure your fitness journey? How long is it gonna take? Will it be hard or easy?
What is the best approach for you?
In this week's episode, we talk with Stubborn Fat Loss Expert Aaron Burgess about how to make sure that you achieve the results that you want.
After helping 100's women achieve their best bodies and lives, Aaron has mastered the art of figuring suited strategies to get fitness success. From workouts to nutrition (including cookies) to the mindset side of fitness, we do an all-around overview of how you can make sure you get the best results possible, and most importantly, keep them for the longest time.
Definitely, a must-listen episode if you haven't achieved your fitness goals just yet.
Follow Aaron on Instagram and Facebook.
What started as just doing push-ups and situps at home, ended as a life long passion for Nicko Dumadaug. So much that he ended switching from his architect job (one he went through college to achieve) to start doing personal training at a big commercial gym.
Years later, Nicko had become one of the referents in the fitness industry, being named Canada's online fitness coach with his Goal Crusher Academy.
A physique competitor himself, he knows a thing or two about getting people shredded and in today's episode he lays out the basic principles that you need to start transforming your body and go from an average body to a built physique.
Follow him on Instagram and Facebook and check his web page !!!
Straight. Up.
Mediocrity is one of the biggest diseases a human been can suffer. It drags you down, it makes you settle for just ok, and it makes your life just a number of years where you just try to get by.
James Jiang is not about that. He's about excellence. He's about following a passion and transmitting it to others. He's about transforming his life and others.
In this episode, we talk about how leveling up in your fitness will help you improve all the areas of your life, and how you can really become someone else's inspiration and actually make your circle better.
If you are looking for a sugar coded message to tell you that everything is ok... don't listen to this podcast, this is not for you.
But if you're looking to crush 2021, and 2022, and every single year ahead of you, this is the episode for you.
Follow James on Instagram and on Facebook.
After being diagnosed with health problems at a young age, AJ realized that his high meat traditional American diet was costing him his health.
With a family to take care of, he couldn't afford not to be around long enough, so he decided to make a massive change and dump the animal products for good and become a vegan.
Ever since not only he was able to get his health back, but also to continue to improve in his physical appearance. As a bodybuilder himself, he's continued to putting on muscle ever since he started his vegan journey, and now he's helping others to do the same.
In this episode, he shows us how to safely (and efficiently) transition from a traditional diet to a vegan diet, without losing any gains or having to renounce to your favorite dishes, all of this while improving your health by the day.
Follow AJ on Facebook and Instagram.
Life can go in so many different ways. Sometimes it will bring you what you expected, but the majority of the time, if you want something, you'll have to go for it.
This has been Gregg's story, changing careers and focusing on helping others all along in a never-ending self-development journey. But that grind has taught him a thing or two.
In this episode, he shares with us how you can go through the ups and downs of your life while still having a clear idea of where you want to go.
If you have a clear purpose, the path will just reveal himself. You just gotta follow it. Even when sometimes it doesn't make perfect sense.
Follow Gregg on Facebook
December is the time of the year where the majority of people start to think about their new year's resolutions. These vary from person to person, but getting in shape is one of the most common ones.
Ironically, this is also one of the hardest seasons to stay on track with your fitness goals, due to the number of dinners, events, treats, and overall temptations that the holiday season brings.
That's why, I invited the plateau expert Andrew Catalla into the show, so he could share some strategies on how to overcome this season and stay on track of our fitness goals WHILE enjoying the holidays, cause, let's be honest: we don't want to miss out either.
Check this episode for actionable steps to make this year the year that you actually change your lifestyle for good!
Follow Andrew on Facebook
Abby knew she wanted to do Brazilian jiu-jitsu to be able to defend herself if a dangerous situation ever happened. The problem was that she didn't have the money to join the classes.
However, she worked her way up: if she couldn't do what she wanted/needed to do, she would do SOMETHING that would get her closer to that end goal.
Nowadays, many people are looking for a 100% improvement, or they are not even gonna try. If you can't achieve what you want, most people won't even bother.
In this episode, we discuss with Abby the importance of small progress, and how y getting 1% better every single day, you will make massive changes in your life. She explains to us how you can get outside of your comfort zone without overstressing, and how to ultimately get massive results with small but constant action.
Follow her on Instagram at @Coachabbychavez and on Facebook on her personal page: Abby Anderson-Chavez.
She also has an awesome women's Facebook group that is totally free with MORE hands-on help. If you want to see what's it about just send her a message and she will invite you in.
"A black belt is just a white belt who got dirty from doing the work"
With his martial arts and military background, JR has gone through the ups and downs of the fitness journey. He knows what it feels like not having the energy to keep ongoing. He knows what it is to be beaten up to the extreme. However, he has always refused to let that become an excuse not to be successful.
Your excuses are holding you back. And maybe they are real roadblocks. In this episode, JR teaches us how to stop reacting to everything and start responding, so we can take control of our destiny and of the outcomes that we get.
Get more from JR on his Personal Facebook Page: JR Spear.
Brian Decosta is a superstar. Probably the best content creator in the fitness sphere nowadays.
However, it wasn't always like that.
Just four years ago, he was working on a cubicle, as an accountant, trying to "fit in".
It was comfortable. But not where he wanted to be.
He had to go through uncomfortable situations, but he did it because he understood that it was his responsibility to succeed.
He refused to fail, cause at the end of the day, who says that you've failed? No one is sending you a "You failed" certificate in the mail. So he kept pushing and now, four years later, he's a reference who has helped over 2000 clients improve their fitness.
Your success is your responsibility, and in this episode, Brian shares with us how you can actually be successful by going from comfort-driven to passion-driven.
Disclaimer: This episode is a real gamechanger. Don't listen to it if you're not ready to get fired up about your dreams and passion.
I've warned you.
Follow Brian on Instagram at @briandecosta and on YouTube at Brian Decosta.
With his 15 years of experience in the world of fitness, Brian knows everything there is to know about consistency.
Consistency is hard, it's hard to achieve it and it's hard to keep it. However, is the fastest way to get results. In fact, is the only way.
In this episode, Brian shows us how to become a consistency machine so you can obtain results and keep them for the rest of your life; how to set systems in place to make sure you keep showing up every day and how to make sure you are invested enough in what you want.
If you've been lacking consistency to achieve your goals, this is definitely the episode for you!
Follow brian on Instagram at @mightyboofitness
Many times we consider our physique development just as an aesthetic or health investment. However, the implications of physical development go way beyond health and appearance.
From seeking significance to striving for bigger goals, Luis Suarez knows how your fitness journey can completely change your life for the better and make you grow as a family member, businessman, and human overall.
In this episode, we discuss the ways in how fitness can completely change your life and how crucial it is to make the right decisions when it comes to building your future.
Life is too short to be playing around. It's time to level up in your fitness, your relationships, and your life, and Luis is gonna show us how.
Follow him on Instagram and Tik Tok at @luissuarez.trainer
We all talk about motivation, how we lack it to do stuff that we know we should do, and how it just seems to vanish in front of us after we finally started to have some momentum.
In this episode, Chris Coulson, a 10 years NAVY vet and the celebrity coach, talks to us about what motivation really is and how we need to treat it in order to continue to progress in our fitness journey.
On top of that, we also discuss the role of social media in today's society and how we can avoid turning our feed into an anxiety trigger.
Follow Chris on Instagram @thechriscoulson and check his website http://chriscoulsonfitness.com/
If you are always wishing you had time to work out, time to be healthier, but you are just too busy for it, this episode is for you.
Irslan Ali is a certified personal trainer and nutritionist who's specialized in helping men lose weight in just 90 minutes per week.
In this episode, he shares his mindblowing method and how you can also lose weight from home, with really small time investment, and without equipment at all.
After listening to this episode, you won't have any other option than to lose weight!
Follow Irslan work on his personal Facebook page at Irslan Ali
If someone knows what a lifestyle change is, is Luckie Sigouin. He went from eating 12 eggs for breakfast and killing his own chicken as a farm boy, to an enthusiastic vegan coach who's helping hundreds of individuals thrive on plants.
Luckie has been pretty much in every part of the fitness spectrum: from bodybuilder to powerlifter, to fitness model, to ironman, to coach. He has experienced the ups and downs of a fitness journey and now he's sharing them with us.
In today's episode, we discuss why many people fail to transform their bodies, how to transition into a vegan diet, how to convince yourself into working, and the importance of staying power.
Check Luckie's work on Instagram at @luckiesigouin and on his webpage www.fitvegan.ca
We live in the days of "self-love" and "self-care" but many times we find ourselves being straight liers to ourselves.
Arzeen Farzadi is a fitness coach who goes beyond the traditional definition of "fitness" with her clients, and help them have a better image of themselves, teaching them how to think and act so they can improve their lives, not only from a fitness perspective.
It's true that your fitness journey has a lot to do with what you eat and how you exercise, but many people forget that the way you approach your journey and the mindset about it is at least as important as the other two.
In this episode, Azeen shares with us her view of self-love, self-determination, and gives us a couple of tactics to start working in your mindset right away so you can crush your full transformation right away.
Follow her on Instagram at @arzeenfarzadi
Braydon is the living proof that anyone can struggle with fat loss.
After being a powerlifting champion, and a fitness coach for many years, he found himself not happy with his body and decided to go on a fat loss journey.
This should have been easy for him, at the end of the day, he had all the knowledge and experience and had helped many others. However, he got stuck for 18 months, without being able to lose fat.
It was frustrating and discouraging, and even more for a fitness coach.
And then, a year and a half after starting his fat loss journey, he finally discovered the key to fat loss.
After discovering how to control his fat thermostat, he was able to lose 65 lbs in 6 months, just by doing some simple things.
In this episode, he shares his experience and discoveries with us and shows you how to stop being stuck in your fat loss journey.
Life-changing insights from Braydon Barret, you really don't want to miss this one.
Follow Braydon at @looklikeyoulift on Instagram
The majority of people don't love their bodies. Some even hate it. And many times it's not because they haven't tried to change this situation but because they lack the knowledge and right systems to be able to achieve their fitness goals. Fitness is not only diet and exercise. The Real Fitness Show is a show that dives deep into the principles and philosophies of mental conditioning so you can not only succeed in fitness but also improve your overall life. In this podcast, we talk to fitness pros and coaches to help us unwrap the truth about improving yourself and to teach us systems and strategies to make out fitness journey something enjoyable and that ends up getting us those goals that we've fought so long for.