Whats Your Story?

When it comes to being happy with your life in any way whether it be with your body, your level of fitness, your relationships, etc. it's important to hone in on the disparity between two things. In this episode I discuss the "hedonic treadmill" and why the things we think will make us happy forever, don't. I also discuss the importance of realistic goal setting.

In this Random Show I addressed 3 fitness specific topics: progressive overload and its 6 main forms as well we where it goes wrong, lean bulking (a how to), proper ab training. Then I talked about education vs. knowledge, and how I choose, finish, and remember good books. Fill out this podcast listener questionnaire to make the show even better! Timestamps: 3:00 Progressive overload. 12:10 Long term lean bulking + 5 hacks. 19:50 Ab training (most do this wrong!) 24:26 Education vs. knowledge. 27:27 How I read good books consistently.

In this episode, I talk about why confidence (interpersonally/generally or with diet/exercise) is not innate and rather, comes from experience and increased competency.

Most of you who listen to this podcast workout to look good and feel good. You want to get in great shape, and make the most out of your time in the gym, and this podcast will help you do just that! 1:15 Gaining muscle instead of fat and how much muscle you can realistically build. 5:36 The best ways to progressively overload (double progression and dynamic double progression). 13:43 How to think about rep ranges. Why I powerlift to improve my bodybuilding. 19:26 Antagonist supersets to save time in the gym. 22:05 Make the most out of your time in the gym by using enough intensity. Email me or DM me on Instagram! Make sure you're signed up for my newsletter and go here if you're interested in working with me as a coach.

The difference between those who successfully attain and maintain a great physique and great health, is not an extraordinary willpower. Habits are what drive sustainable progress! Learn what I think are the top habits for me, and why time blocking is important for your habits in this episode.

In this podcast episode I got over the importance of being intentional with form and emphasis when picking exercises for your training program, a lot of this information I've changed my mind on over time and will directly apply to your workouts! Timestamps: 1:57 The 4 movements you should be doing, systemic muscle growth. 9:27 Picking exercises and setting goals based on weak points. 12:42 The intention of an exercise, unique body types and variations. 20:40 Ten overrated exercises and what to do instead. Email me or reach out on Instagram if anything here was unclear or brought up questions!

It's tempting to do the workout you see posted by your favorite celebrity or athlete on social media, but doing this may prevent you from making the type of progress you're striving for and neglects the need to vary workouts based on body type, genetics, and sometimes use of steroids.

In this episode I dispel some common "bro science" myths that held me back in the past, and that I get asked about often, including: protein absorption (your body can only absorb x protein at a time), protein/meal timing and its importance, muscle protein synthesis, and the need to "shock/confuse" the muscle (plus can you "tone" muscle?). The anabolic window is also discussed as is anabolism and catabolism in general. Have questions about the show or suggestions for future episodes? Email me or reach out on Instagram.

Motivation is great when we can get it, like a scoop of pre-workout. If you rely on motivation to help accomplish your goals, however, you are setting yourself up for failure. 

Austin and I are both online fitness coaches who share similar views on the importance of habits for charting success in fitness and life. In this episode we discusses dealing with anxious thoughts, why motivation doesn't work, and the awareness that leads to action! Check out Austin's website and Instagram! Timestamps: 4:25 Movement is everything & identifying with your habits. 20:13 A rant about social media and technology. 23:46 Law of Attraction & The Five Chimps Theory. 35:49 How to respond rather than react. Click here to apply for my coaching or here to email me about the show or with any questions/comments you have for me!

The thing that keeps most from achieving their goals is the all or nothing, "fuck it" mentality. One thing you notice about every highly successful person over time is they embrace small wins. Not much time for a workout? Do one exercise! Eating out when they'd rather cook a meal at home? Just make sure to have some veggies and a good protein source! Over time small wins compound.

This podcast is a 2020 summary and preview of my mindset for 2021, admittedly a little late. I've just had so many awesome shows featuring guests I've wanted to put out lately! In this podcast you'll learn what books I read in 2020 (ranked), what new things I learned, discovered, and implemented in the last year, and where my focus is at in 2021. My hope is that this podcast serves as fuel for your own goals! Fill out this form if you are interested in working with me as a coach! Timestamps: 2:09 Books I read in 2020 (including favorites and why)! 10:25 2020's new things. 19:25 Lessons on training (including main-gaining, and mini-cuts). 27:30 Personal development and self-actualization goals in 2021. Mentioned (my favorite interviews, my favorite speech): Episode 97: Steven Pressfield Episode 105: David Allen creator of Getting Things Done This is Water (David Foster Wallace Commencement Speech)

Almost everyone is training HARD, but that's not enough- we must train SMART too! This podcast is about how to rest both intra workout and on the whole, outside of your workout. This podcast got a little more technical so if any of it is confusing please email me or DM me on Instagram.

In part 2 of my podcast with Paul Clingan, Personal Performance Coach, we talked specifics on meditating and journaling, letting go of things that don't serving you, and why coaches need coaches! Follow Paul on Instagram or visit his website. Timestamps: 1:36- How do you put mindfulness into practice in your day to day life? 13:26- Whatever you resist persists. 24:04- Choose micro uncomfortable to avoid being macro uncomfortable & journal prompts. 36:57- Being physically fit is empty without mental fitness. Fill out this form if you are interested in working with me as a coach! Want to make the show even better? Take the listener this questionnaire!

What holds people back from reaching their fitness goals and getting into the shape they want to be in isn't a lack of ability to work hard, it's simply the lack of ability to understand HOW to apply hard work. In this episode I'll share specifics and anecdotes on how hard you should be working out. If you've recently hit a plateau or are spinning your wheels, this episode is for you!

Paul Clingan is a Personal Performance Coach who uses mindfulness to help people tackle their health and fitness goals, and change their life! This podcast had to be cut short today as Paul's apartment got evacuated during our recording.  Luckily he was more than happy to hop on a part two that is coming out next week! In this show we discussed being active vs. being passive in life and fitness, mental flexibility, owning big goals, and what to do when the work is there but results aren't. Follow Paul on Instagram or visit his website. Timestamps: :28 How mindfulness plays a role in your health and fitness, and how being naturally gifted can be a curse. 11:37 How Paul got into meditation and mindfulness and started questioning the stories he’d previously told himself. 19:27 Bridging the gap between wanting and attaining clarity. 33:37 The importance of finding what works for YOU, and how pragmatic people approach intangibles like “energy.” Please take 30 seconds to go here Beyond Fit to rate the po

One constant you will find among successful people is a solid morning routine. Find out what to include and what to avoid in your morning routine in this podcast!

Aleks Salkin, kettlebell and calisthenics expert, was introduced to me by Pat Flynn whom you recently heard on the show! This interview was a unique experience because as Aleks is from my hometown (Omaha) we got to do this interview in person. For perhaps the first time on the show you will hear the ins and outs of proper kettlebell and calisthenics training. We talk tips on perfecting the push up, and when to include these methodologies of training, as well as why to use them- they're great for joint health and muscle endurance to name just a couple benefits. You can find Aleks at https://www.alekssalkin.com/ or on Instagram https://www.instagram.com/aleks_salkin/ Timestamps 2:57 Introduction to kettlebells and the history behind them. 15:08 The value in being strong, lifting for longevity. 25:22 Things you’d point out to someone who opposes using calisthenics. 35:24 Biggest mistakes with calisthenics. 46:17 Some thoughts on sustainability and the minimum effective dose. 54:10 Prerequisites over p

Oftentimes we get hard and fast tips on how to be "successful" but in reality, what's much more powerful is finding out what works for you by being intentional. Mentioned: Episode 75: “Know Thyself” with Alex Lefkowitz (The Productive You)

This was an interesting conversation with one of my favorite figures in the fitness/bodybuilding industry! I’ve admired Dr. Eric Helms for years, so I was honored to be able to interview him on bodybuilding, resiliency, decision making, & more. Eric Helms has competed in natural bodybuilding, powerlifting, olympic weightlifting, and strongman, whew! He knows his stuff, but on top of that is intellectual and well-spoken. I know you’ll enjoy listing to this as much as I enjoyed recording it! Eric is the author of www.muscleandstrengthpyramids.com/ He is a coach at www.3dmusclejourney.com/ Eric co-hosts the Iron Culture podcast with Omar Isuf Iron Culture Follow him on Instagram www.instagram.com/helms3dmj/ Timestamps: 1:40 Eric dismisses the title of “polymath” and we discuss why I have not competed in bodybuilding. 13:58 Life lessons learned from finding homeostasis in bodybuilding. 21:19 Defining agency, finding what’s optimal, body dysmorphia in men. 30:08 What draws you into bodybuilding culture